Enter the FRF 5K Virtual Workout Event

Hurry!  The Last Day to Enter is October 24th.

Fire Rescue Fitness is sponsoring a Virtual Workout Event to benefit the National Fallen Firefighters Foundation.

This is NOT your average event.  The entry includes a complete training program that includes coaching, eating guides, meal plans along with exercises and workouts that will help you gain strength, lose weight and "rock" the virtual event.

EVENT REGISTRATION INCLUDES:

CHOICE OF EVENT SWEATSHIRT OR T-SHIRT

TRAINING PROGRAM AND COACHING

CHANCES TO WIN PRIZES FROM SILVERSTAR NUTRITION, FIRSTON SOCKS, FIRE RESCUE FITNESS, AND SIDE CHARLIE TOOLS.

Proceeds from the Virtual Workout benefit the National Fallen Firefighters Foundation.

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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

The FRF Program of the Month

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

Latest from the FRF Blog

Try this FRF 5K (+343 reps) Virtual Workout

By Zamzowfitness | August 25, 2021

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF

Read More

First Responder Fitness: Stay Motivated with These Tips

By Zamzowfitness | August 18, 2021

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

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Ten Healthy Snacks for First Responders

By Zamzowfitness | August 4, 2021

It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.

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First Responders- Start Your Next Shift with these 3 Movements

By Zamzowfitness | July 20, 2021

Do you check your body every shift like you check your equipment and rig? Here is a great way every first responder should begin their shift…

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Tips to help control portions in (and out) of the Firehouse.

By Zamzowfitness | July 12, 2021

Portion control is a challenge for many first responders. Vast quantities of unhealthy foods along with busy shifts make it difficult. Here are some tips from FRF that will help you control portions and your hunger to eat too much.

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The 5 Fitness Tips Every First Responder Needs to Follow

By Zamzowfitness | June 21, 2021

Being a first responder offers challenges when it comes to keeping your fitness, health, and mind in check.  The long hours, the stress of the job including exposures to traumatic scenes, and the sometimes unhealthy food options do not make it easy.  Here are 5 of the best fitness and nutrition tips that every First Responder (firefighter, EMT, medic, police officer, and/or nurse) needs to follow. These tips will help you improve your performance, reduce your chances of injury, and help you enjoy a longer and healthier career.

Read More

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!