Resources and Workouts that will keep your Immune System and Body Strong!

As most of the world is in quarantine, we as first responders are on the front lines.  Due to the stress of the times it is imperative to continually focus on your own health and fitness.  Remember you must take care of yourself so you can take care of them.  Please check back to this page frequently for resources and workouts that will help you and your crew.

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The FRF 28-day CATALYST Program is now live and FREE for first responders.

No equipment, no problem.  The Coronavirus may have shut down your gym access but it does not have to hinder your fitness and workouts.  Fire Rescue Fitness created a FREE 28-day workout program that does not require a lot of equipment and can be performed at your home and/or the firehouse.

Workouts and Resources for You and Your Crew to keep you Healthy and fit for duty

create a healthy meal

Fueling the Fire: 5 Steps to Crafting Healthy and Balanced Meals for Firefighters

By Aaron Zamzow (ZAM) | April 28, 2024

As firefighters, maintaining our physical health and energy levels is crucial for performing at our best on duty. One key aspect of this is ensuring we fuel our bodies with nutritious and balanced meals. By following these five simple steps, we can create meals that not only taste great but also provide the essential nutrients we need to stay energized and focused throughout our shifts. Let’s explore how we can easily incorporate healthy eating habits into our busy and demanding schedules to support our overall well-being as firefighters.

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reduce inflammation and heart disease in firefighters

How to Reduce Heart Disease in Firefighters

By Aaron Zamzow (ZAM) | February 27, 2024

There is a hidden reason so many firefighters die from heart attacks. Discover the why and how firefighters can reduce their risk of being a “heart attack” statistic.

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The Five Steps Every First Responder Must Take to Improve Their Functional Fitness

By Aaron Zamzow (ZAM) | February 17, 2024

How can you improve your functional fitness and be better prepared for the rigors of the job as a first responder (firefighter, EMT, and/or paramedic)? Start by reading and applying these steps… #GETFRF

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Firefighters Don’t Make these Workout Mistakes.

By Aaron Zamzow (ZAM) | February 8, 2024

Stuck in a rut or fitness plateau? It happens to everyone at some point during your training. The added stress of the job for first responders can make plateaus occur more than wanted. Here are five steps you can take to avoid and/or get out of your fitness rut.

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Every first responder needs to read this! Improve your health TODAY.

By Aaron Zamzow (ZAM) | January 29, 2024

The stress we face as first responders is greater than ever. You must, as a dedicated first responder, commit to managing stress and health. Take care of yourself so you can take care of those you serve (community, crew, family).

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great routine for firefighters to try yoga

Firefighter (Truckee) Yoga Routine.

By Aaron Zamzow (ZAM) | January 17, 2024

As a firefighter, it’s time to embrace the incredible benefits of yoga by rolling out your mat and discovering the perfect combination of physical and mental exercises that have captivated practitioners around the world for thousands of years. The beauty of yoga is that you don’t have to be a yogi to experience its transformative effects.

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FRF Workout Programs that can be performed at home or at the Firehouse

Make sure to use Coupon Code GETFRF10 at checkout for a discount.

FRF Foundations Program

The Foundations program will teach you the fundamentals of fitness and nutrition and get you on the right path to weight lose, strength gain and performance improvement. This is the perfect program for those firefighters, EMTs and medics that need to get back on track with their fitness.  If it has been a while since working out or if you are new to "functional firefighter training, you should start here.  This program will teach you how to workout like a fire rescue athlete and help you lose weight, gain strength and start moving better.   The workouts do not require a lot of equipment and can be done at home or at the gym.

FRF Fat Loss Program

This program is designed to boost metabolism, reduce unwanted bodyfat and improve mobility on and off the fireground.  This program utilizes strength training, bodyweight and suspension training and mobility exercises to help boost metabolism and performance.  Get lean, fit and moving better in the next 8-weeks.  Workouts require some plate weights or dumbbells and suspension training (TRX) or webbing.  This is another program that can be done at your home or at the firehouse.  Great workout option for those that have been working out and need to lose that unwanted belly fat.

Start any FRF program before April 15th and I will include some FRF swag and entry in our GET FRF Challenge where you can win cash and prizes for your results....

start any frf workout program today... get this shirt and entry in the get frf challenge

need help? have questions?

Have questions on which program is best for you?  Please reach out with any questions.

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