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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
Essential Components of a Fire Rescue Workout Program
This blog topic is one near and dear to my heart and your career–Workouts for Fire Rescue Athletes. Over the last couple of months I’ve been writing about some of the more popular workouts seen in firehouses across the world. You can read about them here and here or listen to a great radio interview about this topic HERE. I’ve received a ton…
Read More10 Ways to Avoid the Cold and Flu
It’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more. The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up…
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A Great Fire Station Workout
I get a lot of requests for workouts that can be performed on duty with equipment at the firehouse. Today my crew and I performed this intensive 30 minute interval workout. This workout will get your heart racing, challenge your core and work your muscles. The workout consists of three, 10 minute intervals each with…
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Trick or Treat- Why Sugar is Bad
If your firehouse (or house) is anything like the one I work in its full of leftover Halloween candy and sweets. Now I must admit, I like a good treat now and then but often I have a very difficult time stopping with just one. Why? Sugar. Its everywhere in almost everything and too much…
Read MoreCardio Workouts for Firefighters
Cardiovascular fitness is obviously a very important concern for the fire rescue athlete (firefighters, paramedics and EMTs). Lately I’ve been researching, creating then performing a lot of 10-minute interval overhauls and wanted to share them with you today. You can do one of these separately after a strength workout or combine all three for a good cardiovascular workout. These only…
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The Best Fire Rescue Workout Program– The Great Debate
I figured with the presidential elections and debates going on I thought it was a good time to debate about something worthwhile (not that the election/ debate is not but after a while they all sound like “blah, blah, blah.”) This topic is one near and dear to your heart and career–Workouts for Fire Rescue Athletes.…
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.