Results Start Here
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
Healthy Nutrition in the Firehouse (or any house)
Cooking in the firehouse for a bunch of hungry firefighters is not easy, trust me I know. In most cases we sacrifice health for taste to avoid complaints and heckling. But, in order to change the culture of the fire service (to a healthier one) cooks and food choices need to get better. Here are…
The Ultimate Firefighter Tribute Workout
A lot of people have taken advantage of the Ultimate Fire Athlete Workout Cold Water Challenge, but, time is running out. Just to recap, I am giving $10 (all profits) for each Ultimate Fire Athlete Program sold to the National Fallen Firefighters Foundation for the next week. You can read more about that here. Today…
Get "Firefighter Fit" and Give Back…Now is the time!
Ultimate Fire Athlete Workout and the National Fallen Firefighter Foundation. Have you heard about the Cold Water Challenge? Basically, its a challenge by firefighters to each other to video themselves taking a cold bucket of water to raise funds for the National Fallen Firefighter Foundation. Well, recently my crew “called” me out… and I wimped…
Get "Firefighter Fit" and Give Back…Now is the time!
Ultimate Fire Athlete Workout and the National Fallen Firefighter Foundation. Have you heard about the Cold Water Challenge? Basically, its a challenge by firefighters to each other to video themselves taking a cold bucket of water to raise funds for the National Fallen Firefighter Foundation. Well, recently my crew “called” me out… and I wimped…
The Firefighters Daily Fitness Check off…
Be Physically Ready for Duty- Your Daily Fitness Checkoffs. At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our…
One of the Top 10 "Best Exercises" for Firefighters, EMTs and Medics
I’ve compiled a list of the top 10 exercises for Fire Rescue Athletes. This list is the culmination of over 10 years of research on fire-ground movements and over 20 years experience working with athletes. You can click here to get a copy of that list. Here is one that made the list. 1. Plank…
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.