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.





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


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

First Responders- Burn Calories and Improve mobility with this Memorial Day Workout Option

By Zamzowfitness | May 30, 2021

Firefighters, EMTs and Medics, earn your holiday carbohydrates with this highly metabolic workout. This is a great option for the firehouse (or home) to help burn calories and improve mobility. Give it a try! #GETFRF

Read More

First Responders- Stay Hydrated, Stay Alive…

By Zamzowfitness | May 6, 2021

Water is essential for fire suppression. What many firefighters do not realize is how important it is for performance, cognitive thinking and survival on the fireground (and off).

Read More

Build Cardio Conditioning and Fight Fireground Fatigue with this Workout Addition

By Zamzowfitness | April 14, 2021

Here is a great way to incorporate fireground “functional” movements into your workouts. Improve your cardiovascular conditioning and improve performance.

Read More

FRF Stuffed Peppers

By Zamzowfitness | March 15, 2021

Looking for a quick, tasty, and healthy recipe for your crew and family? Try the FRF Stuffed Peppers, they satisfy every taste!

Read More

Create an Effective Firefighter Workout Schedule

By Zamzowfitness | March 10, 2021

Do you work out on-shift? Should you work out on-shift and what is the best workout to perform? Fire Rescue Fitness explains the best workout options for those on-shift and how-to set-up your workout schedule for success.

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The Best First Responder Workout Programs Have These Components.

By Zamzowfitness | February 26, 2021

Workout programs should help first responders perform better on and off the fire/ rescue scene, reduce chances of injury and ultimately prolong their career. Properly planned programs will do this, especially if they contain these components. Read this great post from Fire Rescue Fitness.

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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!