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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
The Spectrum of Firefighter Fitness, Where do You Fit In?
This post is long overdue, I’ve been fortunate to present to firefighters throughout the midwest and talk to others from all over the world. A common question that comes up in these conversations is “what is the best workout for me to follow?” This is a loaded question and one that is not easily answered.…
Essential Firefighter Workout Equipment
Essential Fitness Equipment for the Firehouse I get a lot of requests to address the “best” equipment to put in fire stations, which is the topic of today’s post. Unfortunately, the biggest factor in firehouse gym set-up is price and budget so I will try to keep…
Firefighter Fitness Tip- Eat more Fruits and Veggies….
Firefighters have physically and mentally demanding jobs which means we (as fire rescue athletes) have demanding nutritional needs to match. Unfortunately, research confirms that most are deficient in some essential nutrients. The most common deficiencies are in protein, water (hydration), healthy fatty acids, and the essential vitamins. Research confirms these same deficiencies for all athletes,…
Firefighter Holiday Metabolic Workout
Happy Holidays- Yes that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush. To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout.. This workout requires minimal time, maximal effort and will give you an extreme calorie burn…
Thanksgiving (Holiday) Morning Firefighter Workout to Ignite Your Metabolism…
Here is a great way to start your Thanksgiving morning (or any morning). This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good Thanksgiving food. I always like to do some morning workout or fun run with the family on Holidays, I find that…
Hydrate for Optimum Firefighter Fitness
I have posted this article a couple of times over the past 4 years on the firerescuefitness.com blog, I think it is one of the most overlooked aspects of firefighter fitness. Its starting to get cold outside (at least here in the Midwest) and its easy to think that hydration isn’t as important as staying…
Fire 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.