Fit for Duty, Fit for Life with FRF.

Entry includes workout program and support

Proceeds benefit the National Fallen Firefighters Foundation

Lose weight, get in-shape and win prizes and challenge coin

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Results Start Here

Want to lose weight?  Get your uniform fitting again?  Improve your performance on and off the fire/ rescue scene?  Target any goal and see how Fire Rescue Fitness can help transform you.

All FRF programs include:

  • Workouts that will help you achieve your fitness goal
  • Access to the workouts on PDF and in the FRF/ TrainHeroic tracking app
  • Coaching  and support from the FRF Crew
  • Eating guides, meal plan examples and recipes

Explore Some of Our Most Popular Workouts

Take the FRF workout Quiz to discover the "best" program for YOU.

Meet Aaron Zamzow & FRF

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Aaron Zamzow is the owner and and creator of FRF.  He is a  18-year Firefighter and EMT in Madison Wisconsin and has worked in the fitness industry for over 25 years as certified and degreed Personal Fitness Trainer (NASM, NSCA-CSCS, ACE-PFT) and author.  Aaron is on a mission to use his passion and experience to help 100,000 first responders  get more fit for duty. 

Click here to read more about Aaron and FRF.

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Valuable Nutrition Resources

Poor nutrition can lead to numerous health issues and impede your fitness progress.  So we provide the tools to make eating healthy in and out of the firehouse easier.  Every FRF Program includes:

  • Nutritional guidelines
  • Portion control guide and meal plan examples
  • Hundreds of delicious recipes
  • Healthy snack guide
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Proof Our Programs Work

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.

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