Time to Get Fire Rescue Fit

The FRF mission is to create and promote resources and workouts to help First Responders (any responders) improve performance, reduce injury, and prolong happy careers.

Looking for a workout program or for some fitness tips?  FRF has you covered.

Results Start Here

FRF programs have helped thousands of firefighters, EMTs, paramedics, and flight nurses lose weight, gain strength and improve performance on (and off) the rescue scene.

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Every FRF program includes everything you need to succeed:

  • Complete program with workouts and calendar
  • Nutrition guides and recipes
  • Direct access to coaching and motivation
  • Access to the NEW FRF App platform (mobile, tablet, desktop)
  • How-to videos and exercise tutorials

The FRF Program of the Month

FRF just launched a new program and CHALLENGE for first responders. The FRF 40-day Resilience CHALLENGE is the most comprehensive fitness and wellness program FRF has ever created. This program is now available on the NEW FRF App platform and includes workouts, nutrition guides, coaching, motivation, and exercises on mental health and stress management. The new FRF App platform is more user-friendly and can be accessed via desktop, tablet, and mobile.

The program is now live! Click here to get started!

 

 

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

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.

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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

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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).

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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.

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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!

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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!