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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

Firefighter Fitness– Is CrossFit it? The Cons.

By Zamzowfitness | March 19, 2012

Last week I posted about the “pros” of using CrossFit for Firefighter fitness.  I recieved some great emails and comments on that post, please keep them coming.  Today, I wanted to post the cons of CrossFit.  So here we go. The use/misuse of Olympic lifts – One of the CrossFit Foundations places a heavy emphasis…

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Firefighter Fitness– Is CrossFit it?

By Zamzowfitness | March 15, 2012

I’ve worked in the fitness industry for over 20 years and have seen a lot of “fads” come and go.  Not to age myself but when I started in the industry step classes, leotards and zubaz where still popular.  Back in the day every health club focused on having the most updated machinery possible, today…

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Fitness for Firefighters–Tools of the Trade

By Zamzowfitness | March 11, 2012

Here is a short video blog talking about the Firefighter fitness tools of the trade. What are the best exercises, fitness tools and programs for firefighters? The generic answer to that question is “all of them are.” TRX, kettle bells, dumbbells, body weight exercises, P90X, CrossFit, tire exercise are all tools that firefighters can and…

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Components of a Firefighter Fitness Program

By Zamzowfitness | March 5, 2012

I often get asked by Firefighters, EMTs and Paramedics to evaluate their current fitness programs and to possibly give some suggestions.  I try to explain to the individual or group that in order to evaluate the program we must understand the physical demands of the job. Research conducted by York University (Ontario) about the physical demands of Firefighting stated– The…

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Reducing Heart Disease in Firefighters

By Zamzowfitness | February 26, 2012

Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease.  Therefore any information regarding decreasing the chances of heart disease are very valuable to the firefighting community.  I’ve recently been researching the correlation between cholesterol and heart disease and have found some interesting correlations.  The long-established dietary recommendations…

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Controlling Cholesterol in Firefighters

By Zamzowfitness | February 25, 2012

High Cholesterol… Choose healthy carbohydrates, lower your cholesterol. Cholesterol comes from eating too many eggs, bacon, and other animal foods high in fat and cholesterol, right? Not always. First off, cholesterol works as a building block for all the cells in the body, as well as your body’s repair mechanism for damaged cells, especially the…

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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!