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FRF programs have helped thousands of firefighters, EMTs, paramedics, and flight nurses lose weight, gain strength and improve performance on (and off) the rescue scene.
Every FRF program includes everything you need to succeed:
The FRF Program of the Month
FRF just launched a new program and CHALLENGE for first responders. The FRF 40-day Resilience CHALLENGE is the most comprehensive fitness and wellness program FRF has ever created. This program is now available on the NEW FRF App platform and includes workouts, nutrition guides, coaching, motivation, and exercises on mental health and stress management. The new FRF App platform is more user-friendly and can be accessed via desktop, tablet, and mobile.
The program is now live! Click here to get started!
Take the FRF workout Quiz to discover the "best" program for YOU.
Meet Aaron Zamzow & FRF
Aaron Zamzow is the owner and and creator of FRF. He is a 18-year Firefighter and EMT in Madison Wisconsin and has worked in the fitness industry for over 25 years as certified and degreed Personal Fitness Trainer (NASM, NSCA-CSCS, ACE-PFT) and author. Aaron is on a mission to use his passion and experience to help 100,000 first responders get more fit for duty.
Valuable Nutrition Resources
Poor nutrition can lead to numerous health issues and impede your fitness progress. So we provide the tools to make eating healthy in and out of the firehouse easier. Every FRF Program includes:
- Nutritional guidelines
- Portion control guide and meal plan examples
- Hundreds of delicious recipes
- Healthy snack guide
Proof Our Programs Work
Latest from the FRF Blog
Firefighter Cardio Interval Workout for Fat Loss
I have had a of of requests for quick workouts that can be done with minimal equipment. Here is a re-post of one of my more popular cardio interval workouts I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval…
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The FRF (Fire Rescue Fit) Body Weight 500- Rep Workout
It can be very difficult to try to stay “fit for duty” on vacation or if you don’t have access to a lot of equipment. This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment. I actually performed this…
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5 Reasons to Eat Bacon in the Firehouse…
Before you go Hog wild (sorry, had to say it) on bacon please read the following disclaimer. Let me state up front that saying bacon is “healthy” does not mean it’s healthy to eat it in huge quantities nor does it mean it’s healthy to eat large amounts seven days a week. Try to stick to small…
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The Most Important Fitness Component for Firefighters…
I often get asked by Firefighters, EMTs and Paramedics to evaluate their current fitness programs and to possibly give some suggestions. I always try to explain to the individual or group that in order to evaluate the program we must understand the physical demands of the job. Research conducted by York University (Ontario) about the physical demands of Firefighting stated–…
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Improving Firefighter Cardiovascular Fitness
What do Fire Rescue Fitness Workouts and the Wisconsin Badgers Basketball Team have in common? Before I answer that question, I need to explain a little about cardiovascular conditioning and VO2 max. VO2max is a measure of the maximum rate at which an athlete’s body is able to consume oxygen when performing a specific activity,…
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A New Way to Pop-Flip in the Firehouse
The fire service is filled with many great traditions, some good and some not. One of the fun things that happens in a lot of firehouses is the “pop-flip” for a round of sodas. Unfortunately, sodas are a huge reason we are staying unhealthy- they have a ton of chemicals and sugars that pack…
Read MoreFire Rescue Fitness was created to provide resources to firefighter, EMTs and paramedics to help them get and stay fit for the fire and rescue scene. We provide workout programs, eating guidelines, recipes, and fitness tips that will help you (and your crew) get leaner, stronger and performing better on (and off) the fire/rescue scene.