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.
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
Beyond the Call: Fueling Your Body with the Right Fats
Learn how to optimize your performance and combat the effects of high-stress shifts with this firefighter’s guide to healthy fats. Discover which cooking oils reduce chronic inflammation, support hormone balance, and build long-term resilience for first responders.
26 Reasons First Responders Need to Exercise in 2026
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 23 reasons that confirm why every first responder needs to consistently exercise.
4 foods that help firefighters combat heart disease…
Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Recent research has discovered that more than 70% of US firefighters are overweight or obese (click here for the research), exceeding the national average for adults. Obesity and heart disease are major threats to firefighter health and safety…
3 Exercises Every Firefighter Must Do!
Before I got into the fire service (almost 15 years ago) I worked with athletes, some amateur, some pro. The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics). The first thing we would do is evaluate the motions and muscles needed in their sport,…
5 Reasons Why Every Firefighter, EMT and Medic Should Do Yoga.
Yoga, mobility and stretching can help improve performance and the mental health of any firefighter, EMT and medic. Here are 5 great reasons why we all need yoga…
This 4-minute stretch can improve firefighter performance.
Mobile and flexible athletes move more efficiently and can be less likely to suffer injury. Unfortunately, from my research, I have found that stretching is the most often “skipped” part of an athlete’s workout. For one, it’s done at the end of the workout when you just want to be finished. And, for two, it…
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....
need help? have questions?
Have questions on which program is best for you? Please reach out with any questions.