Get Fit for Duty, Get Fit for Life with FRF.

Your crew, your family, your department depend on you!

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. As a fire rescue athlete you need to have confidence in your physical abilities and need to perform in very strenuous conditions. The mission of FRF (fire rescue fitness) is to help change the fitness culture of the fire service and help 100,000 firefighters, EMTs, and medics get and stay "Fit for Duty."

Looking for a workout, motivation, coaching and eating guide? Accept the Get FRF (Fire Rescue Fitness) Challenge.. Complete any FRF Workout Program and enter your results to win cash prizes and a FRF Shirt

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Win Cash and Prizes and "GET FRF" in 2019.  Thousands of dollars in cash and prizes will be awarded to Firefighters, EMTs and Medics. 

To join the Challenge just get started with any one of our FRF Workout Programs, complete the 60-days and enter your results..... 

Check out the The FRF Workout and Nutrition Programs

New Foundations Workout Program
Start Here. 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.
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Become the Ultimate Fire Rescue Athlete with this complete 60-day program. Looking for a program to help you lose bodyfat, gain strength, and improve your performance (on and off the fireground)? The Ultimate is for YOU.
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Turnouts and Uniform fitting a little tighter? Get lean and strong with the FRF Fat Loss workout program. These metabolic workouts will help you burn calories and get you moving. Lose your belly and improve your performance.

All these FRF Workout Programs include eating guidelines, coaching group, and recipes.... AND Access to the NEW FRF Training APP

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Top FRF Blog Posts this month

Firefighter Nutrition- The Glycemic Index

By Zamzowfitness | October 2, 2012

Today’s post is important not only for the Fire Rescue Athlete but for anyone trying to stay strong and lean.  I often get nutrition related questions from people about the “best” foods to eat for staying lean.  These questions prompted some research and this post.In case you didn’t know, most diet programs revolve around the

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Firefighter Fitness Tips

By Zamzowfitness | September 27, 2012

Today I wanted to give you some great workout tips.  Over my years of training clients and athletes I’ve learned two very important fitness tips that will help you see and feel the best results. Tip#1. Recovery is Essential for progress.  I know that many firefighters, emts and paramedics like to challenge themselves during a workout

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Fire Station Cardio Workout (Number #2)

By Zamzowfitness | September 19, 2012

A couple weeks ago I posted a cardio interval workout that can be performed at the firehouse with in about 15 to 25 minutes with minimal equipment.  Do to the great response (please keep the comments and emails coming) I put together another workout.   Once again this is an option for a firefighter/medic that has minimal

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