See the great results firefighters, EMTs and medics are getting with FRF.

 "I happened to be on Facebook one day and Fire Rescue Fitness popped up in my newsfeed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.

I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before.  When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.

I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. "

Thanks Aaron and FRF!

--Lisa Charbonneau

I tried other workout programs in the past,  only to fail and gain back everything I had lost (and even more).  I messaged Fire Rescue Fitness Facebook page.  Aaron suggested that I do the FRF Ultimate Fire Rescue program. I started doing some reading about the program and watching YouTube videos he had posted. Right around Christmas I purchased the program which at that time I had become the heaviest I had ever been 424 lbs. at 6’3” height that put me at a BMI of 53.0.  As I looked at my before picture of me and my nephew I didn’t see what I wanted to be.  I knew something had to change.

So, I printed out the log book and set the start date. I planned the week before starting the workouts to transition into the healthier eating to get my body ready.  I noticed my weight dropped right away which motivated my wife to start doing the diet with me which was a big help to my success.  One of the best aspects of the Fire Rescue Fitness programs is that each program has a log workbook which shows how to do each exercise and track your workouts (and help motivate you to improve).

After the 12-week program, I noticed a lot of healthy improvements.  I get a full night’s sleep a lot easier, I wake up ready for the day and not dragging (except when we have those 2 am medical calls but it’s what we do), and I also notice I get fuller faster with the healthier food choices.   Most importantly, I have also lost a total of 50lbs now down to 374 lbs!  I have also lost over 10% bodyfat have lost over 4 inches in my pants waist. I have a lot of people around me that see my results and as what I am doing.  I am quick to tell them my results and direct them to Fire Rescue Fitness. I have tried a lot of programs this is the first that I have ever seen this big of results.

My work is not done, however, as I have already started another workout with Fire Rescue Fitness and see a round 2 of Ultimate Fire Rescue in the near future.   Thanks FRF for the great work out program!

-- Josh Fulk

I started the workout t 193 lbs. and ended the 12 weeks at 174 lbs! I lost over 19 pounds and a ton of bodyfat.

I really enjoyed the mix of cardio sprints and lifting that the Ultimate Fire Athlete Program included. That along with the better portion control and using a few of the recipes from the included cookbook really helped me break through the rut I was in.   I feel that one of the major results I got from the program was the stretching and emphasis on core work, I noticed I recovered faster with the help of the foam roller and that my lower back became stronger with the core drills.

-J Hattrup


When I started the FRF Rapid Fat Loss Workout I weighted 310.3 lbs with a body fat of 36%. I was able to lose over 60 pounds at the end I weighted 243.2 lbs with a body fat of 24.5%!

My health was starting to get in the way of my life and the job was starting to get hard for me.  My weight was really starting to slow me down in every aspect of life and the job.

The program truly helped me not only lose weight but I've seen a huge change in my day to day life (and not just at work).  I have more energy and I look forward to getting outside and being active.  Around the station I'm the guy now that says let’s go outside and train, do some hands on stuff.

The programs was really easy to follow--everything was laid out for you and if you didn't know how to do a workout you could go online and check it out (which was really nice for me). I'm still working (every day) to get in even better shape to insure that I am always “fit for duty.” Thanks for this great program!

-Kevin Glover

"Last summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.

I came across the Ultimate Fire Athlete Workout and thought I would give it a try. I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!

I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.

I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift."

Thanks Aaron for an Awesome Program!  

--Doug Franklin

When I started the program, I saw weight loss initially, then noticed my cardio was much improved. People kept saying man you look good. After about a month then the body transformation just started booming. My final numbers were even surprising to me.  I lost a total of 45 pounds from 280 to 235, my body fat % went down from 33.2% to 25.8% and I lost a total of 22.25 inches and 6 pant sizes!  I can even see my abs again, the first time since high school.

The weight loss is great but the biggest change with using FRF was that my cardio and my ability in bottle drills was amazing. I could last on my bottle 2-3X longer. The guys at the station noticed and their confidence in me (and in the crew in general) improved.

I enjoyed the FRF workouts, they were easy to follow yet allowed for diversity.  They also used and followed a progression that allowed me to build a very solid “fitness” base. I used the stretching portion at the station and even got my crew involved.  We all noticed the increase in our flexibility!

My life is better because now, I feel like I can perform at a much higher level--I have more strength and stamina, which I was lacking before.  Thank you Aaron for breaking me free of my eating and working out demons and showing me the proper way to maintain a healthy lifestyle.  

--Adam Hurford

My name is Ken Straka, I am a volunteer firefighter with the Fennimore fire department. I bought the Get FRF program to get myself in better shape and in hopes to get a few members of our department to join in with me. This program intrigued me as soon as I saw it, I thought that it would be beneficial to me not only for physical fitness but also improving my ability to perform on the fireground.  After completing the program I find that I have more energy at work and at home, and I also feel that I have better stamina on the fireground. That could be due to not having to carry around an extra 20 plus pounds with me all day every day.  When I pick up a 20 pound weight and think to myself, "I was carrying this around 24/7" it blows my mind.

I was able to achieve this by following the workouts and by applying the eating guidelines.  the results I got were contagious as more members of my department are now "Getting FRF!"

Thanks AZ for a great Workout Program.... FRF for Life

-Ken Straka 

It’s truly an honor and a privilege every time I’m called upon to wear my bunker gear or dress uniform in service of the Killam or Sedgewick Volunteer Fire Departments here in east-central Alberta, Canada.

But back in January, I could no longer fasten the waist on my turnout pants. Yet even worse than the embarrassing – nay humiliating – feeling of my tight pants was the garage fire, where I was forced to retreat and rip off my SCBA after my heart rate soared and I couldn’t catch my breath while traipsing through a snow-filled backyard with a charged line. Fortunately, I was spelled off immediately by another firefighter and once my breathing returned to normal minutes later, I vowed that I would get fit for duty once and for all – or quit pretending to be a firefighter.

As fate would have it, a short time later I read on social media about the 2018 Fit for Duty Challenge. The more I thought about entering, the more I excited I got. With a fire in my belly and a burning desire to get fit for duty, I purchased the Rapid Fat Loss for Firefighters workout program and went to work on January 16, 2018.

Long a proponent of bodybuilding-type workouts, I admit I initially struggled with this shift in training. But I maintained faith in the process. And little by little, I felt noticeable improvements in overall strength, endurance and flexibility. Coupled with the nutrition advice laid out in Standard Operating Procedures to Eating Healthy in the Firehouse – most notably portion control, minimizing sugar intake and increasing water consumption – the extra fat I was toting around began to melt away.

Three months later, I’ve pared 42.8 pounds (304.2 to 261.4) from my 5-foot-10 frame. My waist decreased by 7 almost 7 inches and lost over 4 inches in my hips.

One of the best results is that my bunker gear and dress uniform now fit nicely. I’m stronger in every aspect, more energetic and I’m certain I can last longer in SCBA. (Thanks, Aaron, for all that.) But I’m not quite where I want to be just yet. I could easily stand to lose another 43 pounds. And then some.

And I will.  Stay tuned and THANK YOU FRF!

Cary Castagna

I wasn’t going to be “the guy” who slowed down my crew or my Scott Challenge Team.  I was determined to get in my best shape to prove to my team and myself that I was “fit for duty.”
To get my result i used the rapid fat loss program some clean eating!  During the course of the program I lost 22 lbs. and over 6 inches in my waist!  I also gained some great muscle and developed better cardiovascular fitness.

My results have others on my shift getting active.  I look forward to seeing my results pay off on the combat course this year.  Thank you for the workout program!  Get FRF!

-- Dave Connors

The first weeks were brutal, but I soon felt stronger than I have ever been. I was honestly surprised at the results I saw. I started out at 156 pounds. After completing Foundations I'm down to 150. I lost two and a half inches off my waist and the rest of me toned up quite nicely. I think the best part is I am feeling more energetic and am able to last longer on the fire ground.

-Jennifer Jordan

I started this program for a few reasons. I wanted to become stronger, lose some weight and most importantly get myself ready for the fire academy!

In just the first 6 weeks of the FRF Ultimate Fire Athlete Workout, I have dropped 9 lbs. so far, which is beyond exciting seeing as I've been stuck at the same weight for months prior.  I have struggled in the past with workout programs but nothing seemed to work.  Along with the weight loss, I have lost inches and fat loss but more importantly a huge change in my body.  All in just 6 weeks!  I have also become more flexible, I haven't had my typical lower back or sometimes knee pains, my core has become noticeably stronger, my posture has changed and I overall feel better. I have never been a huge cardio fan, and this program has helped a ton, which I know with firefighting will become a very important aspect for me.

I enjoy all the workouts, they are fun and challenging and I love how they relate to the job. By far this program is the best I've found made strictly for firefighters and the jobs they need to perform. I look forward to finishing out the program and keeping it for future references and workouts.  Bring on the Academy!

Thank you FRF!

Mackenzie Dunlap

The goals that have been completed, the small victories that I have made and the challenges I have overcome are a thousand times greater than I would have ever expected.  Being able to tie my shoes without getting winded, being able to see my second cup holder in my vehicle without my stomach covering it, dropping from 3lx shorts down to xl and then the latest in picking up a jump rope are just a few of the things I have been able to overcome.

Overall, I lost a lot of inches and over 30 pounds.  My bunker gear fits better, my stamina and recovery time are tenfold to what they were before.  I can last longer on fires and the guys are beginning to enjoy working with me once again on calls.

I have had a lot of hardships in the fire service and in my personal life over the past 5 years and it had re taken its toll on my health and certainly caused issues with running with the fire department.  From a doctor telling me I was back to being a diabetic, to sitting down with my Chief and him telling me guys were concerned with running calls with me.  It all hit hard.  Now it did not happen overnight, it still took time for it all to sink in.  Because I kept saying I could do it and I will do it on my own to prove I can.  But doing it on your own is not the easiest.  It took me starring in a mirror and being true to myself and not my bravado attitude that helped me start the change.

So, I went online and started looking for firefighter workouts and groups to see if I could gain some confidence by opening-up and working with others on my journey.  I came across Fire Rescue Fitness one day and started doing my research.  It took a few tries to find the workout that suited me best after going thru a few of the evaluations, but I finally found the Foundations Program.  It has been the best program I have ever been a part of and cannot thank Fire Rescue Fitness and the rest of the FRF family for all the help and encouragement. 

 This is not the end of my journey.  I have started the Ultimate Program now and am only getting started.

Thanks FRF!  I believe...

Josh Murdock

When I found this program, I was 6 feet 260 pounds of fat. I was borderline high blood pressure, I couldn’t run more than a few seconds, and was scared I could be developing heart disease at a young age.  This truly was a scare because I know as a firefighter I was not only a deadly risk for myself, but also my brothers and sisters the people I was sworn in to help.

Luckily, I found FRF and the “Fit for Duty” Challenge and decided I need to change.  I completed the 12-week FRF Ultimate Fire Athlete Workout and was amazed at the results.   I was able to lose over 50 pounds which completely changed the way I looked physically and the way I felt emotionally.  I realized that I had some depression issues and was using food as an addiction.  I was able to apply the Eating Guidelines and now eat to perform.

I’m here now a happier, healthier, more fit for duty firefighter thanks to this program I owe y’all my life.

Thanks FRF,

Austin Brinkley

After almost 17 years of being overweight, I decided this is my time to quit "talking" and get to work on becoming healthy. I have been a volunteer firefighter/AEMT for four years now. I have questioned my health and weight especially in regard to being a firefighter.  I decided to join the challenge to keep my motivation going. In the past, I've had the tendency to get on the wagon and then fall off, only to repeat this over and over. I chose to follow the "Get Fire Rescue Fit" program.  I started January 25th, at that time, my weight was 225 lbs with a waist measure of 44.5 inches.  I completed the program with a weight of 196.5 lbs and a waist of 39.5 inches.  I lost almost 30 pounds!  I am very excited with my progress so far. I still have a long way to reach my goal, but I do not plan on stopping now.

I plan on using the FRF program for as long as possible. It is a great reference and has helped me conquer a few plateaus. Sometimes, life gets so busy that I lose track of my routine schedule. This program and its calendar helped keep me on track. My favorite workout (or portion) is the Fireground Overhaul Tabata. I like being able to get out of the gym or my house and use functional exercises. I'm 41 years old and am learning to keep exercise fun. Having options that will get the same results is awesome. This program has not only helped keep me on track, but my kids have started to follow it as well. Such a great motivator!

I am very excited with my progress and I don't plant on quitting any time soon.

Thank you!

Sara Cassese

Here are what other Firefighters, EMTS and Medics are sending in daily...

"A week of these workouts has left me noticeably toned! I absolutely love this workout plan and I can’t wait to keep going…"

-Liam Rosencrans

"I have posted before, about this workout. If you eat right and do this? IT WORKS! Went from 199 down to 184. Now I'm doing it again, round 2!"

-Kyle Dwight Kortie 

"Hey Aaron, Your FRF Ultimate Athlete workouts have forever changed my approach to fitness, and I've felt as though the job has become "easier" in terms of strength and endurance. Your program has raised my overall fit levels, and I attribute this as the main factor of getting me out of a bad situation a few months ago!
Thanks Again," 

-Rob MacDougall

Hey FRF, I just finished up the Foundations Program and wanted to say thanks!  I feel a lot better and confident during work for sure!!! I started it at 265lbs and at final weigh in I'm 233.4lbs thank you for giving me the tools to change!

Lt. Cody Langlois
Dauphin Fire Dept.

"Thank you! I am a 46 y/o female Volunteer Firefighter. I've done the P90X in the past but was not getting the results I wanted to be fit for duty. Your program has boosted my performance and confidence so much.!  Much appreciation for what you do."

-Sonia Cosgrove

It is time for YOU to add your FRF story...

resolve to get FRF this year.-frf workouts