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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- Does P90X Measure Up? The Cons
A few days ago I posted on the pros of the P90X fitness program for firefighter fitness. I recieved some great emails (please keep them coming) from firefighters that have used P90X, some with success some without. The purpose of these posts is to not tell you wether P90X is the “best” program for firefighter fitness (shortly, I…
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Firefighter Fitness– Does P90X Measure Up?
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 Fitness Motivation
As FireRescue Athletes we must remember that our level of fitness may save a life…perhaps even our own. This should be motivation enough to stay in top shape and continue to strive to stay “fit for duty” but sometimes we may need more. Today’s post is all about motivation (actually I’ve got some great requests…
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Firefighter Fitness– Recruit Academy Fitness Programming
As firefighters we protect life and property by any means necessary. And by “any” we mean the “safest and the best.” This means we do not marry ourselves to any one response modality or school of thought. We don’t always go interior on a fire attack…or always use a Halligan to force open a…
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Firefighter Fitness– Is CrossFit it? The Cons.
Last week I posted about the “pros” of using CrossFit for Firefighter fitness. I recieved some great emails and comments on that post, please keep them coming. Today, I wanted to post the cons of CrossFit. So here we go. The use/misuse of Olympic lifts – One of the CrossFit Foundations places a heavy emphasis…
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Firefighter Fitness– Is CrossFit it?
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 but when I started in the industry step classes, leotards and zubaz where still popular. Back in the day every health club focused on having the most updated machinery possible, today…
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.