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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 Fitness- Is CrossFit it?
After reading the comments and getting responses to my posts about p90X, I decided it would be a perfect time to dissect the CrossFit fad that is popular in firehouses around the country. I’ve worked in the fitness industry for over 20 years and have seen a lot of “fads” come and go. Not to age myself…
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Fire Rescue Athlete Post Holiday Workout
Happy post Thanksgiving! I hope you enjoyed the Holiday and carry the “thankful” attitude through the holiday season. I do not hope you carry the extra weight and lethargy that can occur during the Holidays. Yes, it is that time of the year where we have a tendency to overindulge and workouts seem to take…
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Firefighter Fitness- does P90X work?
It’s often said that any movement is better than no movement at all. I personally have to agree with that statement, I think its imperative that everyone (especially FireRescue Athletes) are active. The big question milling about in the Fire Rescue field is what is the most effective type of activity for firefighters? Ideally, we should…
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Firefighter Cardio Interval Workout
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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Essential Components of a Fire Rescue Fitness Program….revisited.
This is a re-post of one of my more popular articles that needs to be emphasized. Without proper planning, your fitness program may actually be setting you up for failure. Read the article below…how does your current fitness program measure up? This blog topic is one near and dear to my heart and your career–Workouts…
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The 5 Worst Exercises for the Fire Rescue Athlete
Fire Rescue Athletes (firefighters, EMTs and paramedics) must be physically ready to act. The job entails lifting heavy objects (or people), climbing up stairs, dragging hoseline, hoisting ladders, along with other physically taxing movements. It is evident that in order to effectively do our jobs we must have a strong, balanced body. Workouts and especially…
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.