Thank You for Attending an FRF Seminar.

As a token of my appreciation, I am including access to the FRF 28-day Catalyst Workout Program.   This "functional" program will help you improve your performance, reduce your chances for injury and prolong your career.  I also included some additional resources on sleep, nutrition, and general fitness.  Please contact me with any questions and/or feedback.


Read the 28-day Catalyst Workout Program 101

Your fitness journey begins here.  I recommend reading the “Workout 101” overview manual before starting the workouts. It can be downloaded and read on any desktop or mobile phone and/or printed out at the firehouse. The 35-page manual will quickly explain the rationale and reasoning behind these workouts and teach you the fundamentals of functional training for the fire service. Please note the workouts, calendar and exercises are located in the next section along with information on the FRF/ TrainHeroic app.


The FRF 28-day Catalyst Workouts- PDF Download

Review the Workouts, Exercises, and Calendar.  Look at the workout calendar and workouts in the PDF.   Each workout has an overview sheet, exercise pictures, and log sheets.  You can print these out and fill them out as you progress through the program.  You can also download the FRF/ TrainHeroic app and follow the workouts and track your progress that way.  Please note that there are two workout options for each day.  Use your goal, available equipment, and your level of fitness to determine which workout to do.  There are options for each level of fitness and options that do not require any equipment.


catalyst app graphic

App Download- Track the workouts via the FRF/TrainHeroic App

Step 3.   Download the FRF/TrainHeroic App

To get the FRF App for the FRF 28-day Program follow these steps.  You can download the app on your phone, iPad and/or tablet.

  1. Download the TrainHeroic app at the iOS App Store or Google Play
  2. Type in this access code: FRFCATALYSTHOME
  3. Create your account.
  4. You will then have to go to the setting sections and select a date to start your workout.

Additional Resources

First Responders Guide to Better Nutrition

Eating healthy is a challenge.  Combining proper nutrition with the 40-day Essential Workouts will really help you get the most out of the programs.  The information in these resources will help you improve your overall health and fitness.

Clean the fridge and cupboards of highly processed and sugary foods, start to get familiar with reading labels, and prepare your food for the week.  This is huge.  One day each week of the program has no workout, so you can focus on preparing good nutrition.  Go to the store and get healthy snacks and plan your meals.  Finally, stary hydrating!  Water can put out fires in your nutrition (like that pun).  Stay hydrated and you will move better, have more energy, and avoid getting those stomach “pangs.”  This "New" version includes a portion control guide and information on supplementation.

Fire Rescue Fitness has workout programs that will help first responders lose weight, gain strength, lose body fat and most importantly improve performance on (and off) the fire/rescue scene.   To discover the best program for you, take the FRF workout quiz (click the link below).  Use code GETFRF20 for a discount!

click here to find best frf

need help? have questions?

Have questions on which program is best for you?  Please reach out with any questions.

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