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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
Saving Firefighters Lives…
Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Therefore any information regarding decreasing the chances of heart disease are very valuable to the firefighting community. I’ve recently been researching the correlation between cholesterol and heart disease and have found some interesting correlations. The long-established dietary recommendations…
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Add this Exercise for Firefighter Strength…
Balance, coordination, power, strength, cardiovascular recovery….all essential fitness traits of the “fit for duty” Fire Rescue Athlete. If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits. One of the most overlooked is balance and coordination. As a trainer, I get asked how and when…
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Nutritional Myths around the Firehouse…
Today I wanted to post about nutrition, more importantly on some of the biggest nutritional myths floating around firehouses (and other houses). Eat this, don’t eat that…there is so much misinformation on nutrition that it can get to be overwhelming and frustrating. Take a look at 4 of the biggest nutritional myths, hopefully they can clarify some…
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Firefighter Workouts- The Importance of a Proper Warm-up
Flexibility is often the most overlooked aspect of a an effective firefighter workout. Participating in an appropriate warm-up and cool down and stretching program has shown to help firefighter performance by: Increasing physical efficiency and performance Can you do this? Increasing neuromuscular coordination Decreasing risk of severity of injury Decreasing risk of lower back pain…
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Eating Lean in the Firehouse- Rule #1
Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. To help firefighters, EMTs and Medics get their nutrition in check, I created the SOPs to Eating Lean in the Firehouse. Here is one of the Rules to…
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How to Reduce Heart Disease in Firefighters…
Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Therefore any information regarding decreasing the chances of heart disease are very valuable to the firefighting community. I’ve recently been researching the correlation between cholesterol and heart disease and have found some interesting correlations. The long-established dietary recommendations…
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.