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."

Its back for 2019! Take the FRF "Fit for Duty" Challenge. NEXT Round Starts March 1st!

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Win Cash and Prizes and get fit for duty in 2019.  Thousands of dollars in cash and prizes will be awarded to Firefighters, EMTs and Medics, the FRF Fit for Duty Challenge was created to help change the fitness culture of the fire service and to provide participants with a complete workout program, nutrition guidance, coaching and motivation. 


The next round of the Challenge will start March 1st 

But, I have a NEW 28-day Quickstart program for you!  It includes the NEW FRF App, eating guides, workout calendar, coaching access... Everything you need to prep for the Challenge and to get leaner and stronger.   

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FRF Workout Programs deliver results...

Check out the other programs Fire Rescue Fitness offers...

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 8-week 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.

Follow Fire Rescue Fitness on Social Media.

Follow the FRF Podcast "The Fire Rescue Athlete"

Top FRF Blog Posts this month

Be mobile, Reduce Injury, and Improve Performance with this 4-minute Routine

By Zamzowfitness | January 31, 2019

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

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Fit Firehouse Recipe- Slow Cooker Salsa Chicken

By Zamzowfitness | January 27, 2019

Simple, easy and tasty chicken recipe for your crew and/or family. SLOW COOKER SALSA CHICKEN All you need are 2 simple ingredients to make this slow cooker shredded chicken — good salsa and chicken! TOTAL TIME: 4- 6 hours (depending on temperature cooked) PREP TIME: 5 minutes MIN COOK TIME: 2-3 hours on high, 4-6

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Easy Fat Loss Trick for the Firehouse (or any house).

By Zamzowfitness | January 25, 2019

Use this trick to help you manage your nutrion and lose fat. Healthy Eating Habit:  Eat slowly and STOP EATING when you are 80% full. To understand why this works, let’s look at the science to support this notion. The brain is always behind the stomach in signaling that we are full.  Hunger and satiety

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