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.

40 day to getfrf (at-home version) v3

The GET FRF in 40 Days (At Home) Workout 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 40- 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

First Responders- Foods for a Healthy Immune System

By Zamzowfitness | March 17, 2020

Nutrition is one of the best ways to boost immunity and deal with flu and virus season. Here are 15 great foods that first responders need to eat to boost immunity and keep your body and mind working efficiently… #GETFRF

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First Responders- Boost Your Immunity with These Tips…

By Zamzowfitness | March 11, 2020

Cold, flu and virus season is here. While in our profession it can be hard to dodge every germ, there are proactive ways to boost your immune system and prevent catching a cold or the flu. Here are some great tips from Fire Rescue Fitness to help you…

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Fire Rescue Fitness Calorie Burning Challenge Workout

By Zamzowfitness | February 20, 2020

Great challenge workout for firefighters, EMTs and medics to try. Burn some calories with this FRF metabolic workout for firefighters. Its a fun and scalable workout that does not require a lot of equipment and time.

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Try the FRF 300-Rep Challenge Workout

By Zamzowfitness | January 14, 2020

No time, No equipment, No excuses. Great workout option for firefighters, EMTs and medics. This workout will boost metabolism and performance.

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Firefighters Turkey Day Metabolic Workout

By Zamzowfitness | November 28, 2019

Here is a great workout option that will help you burn all those Thanksgiving Day calories. Thank you for your service… Give Thanks, eat some bird, stay fit.

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Fit Firehouse Cooking- How to make pork tenderloin.

By Zamzowfitness | February 11, 2019

Tasty Pork Tenderloin should be a staple in any firefighters recipe box Pork tenderloin is a boneless piece of meat cut from a muscle that runs along the central spine above the ribs and belly. Unlike a leg or shoulder muscle, it’s not directly used for walking around. And that’s why the meat is so…

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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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