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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
A Great Exercise to Strengthen the Knees and Back
Exercise Upgrade- The Marching Bridge I just received an email from a firefighter in Canada in regards to a “good” exercise to strengthen the knees. A lot of times knee pain can be associated with poor glute activation and pelvic stability. To work on eliminating this weakness try the marching bridge. This exercise is an effective tool…
Great Firehouse Challenge Workouts
Happy 2016! This is the time of the year where we all scramble to make up for lost workouts and pledge to get in shape. Personally, I think the best way to get into shape is to not fall out of it in the first place. One of the best things to do this time…
Happy New Year!
I wanted to wish everyone a Happy and Healthy New Year! I also wanted to thank all the members of the Fire Rescue Fitness Nation and to let you know I am committed to providing you with the best content, workouts and fitness programming. Please continue to join me in 2013 and commit to getting/staying…
A Great Post 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…
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…
10 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…
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.