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

Fire Station Workout- Intervals for Cardiovascular Fitness

By Zamzowfitness | July 22, 2012

I’ve had a lot of requests for workout options that can be performed at the station with minimal equipment.  Here is an option I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the

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Exercise Upgrade for the Fire Rescue Athlete- Captain Morgan Bicep Curls

By Zamzowfitness | July 3, 2012

Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment.   Lifting heavy objects can take its toll on the body if you are not trained for it but Fire Rescue Athletes have to lift heavy objects in awkward positions.  Today’s exercise upgrade addresses

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Are You Firefighter Fit?

By Zamzowfitness | June 27, 2012

A couple weeks ago I published a blog post about “defining Firefighter Fit.” I appreciate the numerous responses and comments about this question (see that blog post here) and today want to follow up and add some more information and questions about this topic. One of the consensus opinions expressed when asked to define “firefighter

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