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

Snacking around the Firehouse

By Zamzowfitness | January 12, 2012

Everyone (especially around the firehouse) loves a good snack. But what actually is a “good” snack. If you ask some, they will define a good snack as something that tastes great but doesn’t fill you up like a meal.  If your stomach starts rumbling and lunch is still two hours away, you’re going to need…

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The Importance of a Strong Core for Firefighters, EMTs and Paramedics

By Zamzowfitness | December 18, 2011

Each year, tens of thousands of Firefighters, EMTs and Paramedics are injured while fighting fires, responding to incidents, transporting patients and training for the job. While a majority of the injuries are minor, a significant number are debilitating and career-ending.  Of these debilitating injuries almost 50% have to do with low back pain and a…

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Firefighters…the ultimate athlete?

By Zamzowfitness | November 29, 2011

As a firefighter (paramedic and emt included), you train to mitigate the risks that you are sure to face on the job.  Your fitness cannot be a liability, it must be on par with the skills you have spent so much time learning.  Like an athlete, you must be game ready at all times. What…

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Get fit for duty, stay fit for duty.

By Zamzowfitness | November 26, 2011

Train like your life depends on it…because it does.  I’m sure you’ve heard that slogan before either at a seminar or around the firehouse.  What exactly does it mean?  In the context of this website we (I) mean that every fireifghter, emt, and paramedic should look at their level of fitness as another tool like…

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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!