Attention Firefighters, EMTs and Medics!
Get Strong, Lean, and "Fit for Duty" in the next 60-days! And... Win Cash and Prizes!
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Attention Firefighters, EMTs and Medics! Does this sound like you?
You are ready to get in shape and win some cash and prizes?
You are so out of shape that you don’t know where to begin?
Your uniform, clothes and turnout gear are fitting tight and need a program that can lean you up…. quickly?
You are a volunteer and have a busy life and need some structure in your gym routine and with your nutrition?
You want a program that can help you gain strength, improve fireground performance and help you lean out?
You lose motivation easily and need a group or coach that will help you stay on-track?
You get winded during trainings or on-calls…
You finally want to feel good about yourself, gain confidence on the fireground and fit into your uniform again…
What is the FRF (Fire Rescue Fitness) 60-day  Fit for Duty Challenge?
This Challenge is about YOU!

​​​​​​​In the fire service we have a physically demanding job and must be ready for it. Fitness is a very serious yet personal topic. We all have things we want to physically achieve and have different reasons for wanting to achieve them. Sometimes we fall off the wagon, sometimes we lose interest in working out, sometimes we lack motivation, and sometimes we realize that “we are not fit for duty” and need to make changes.  

This challenge is about making progress, becoming a better, and a more fit firefighter and person. 

​​​​​​​I believe that in the next 60-days the FRF Challenge program can help you become a more fit, lean, and strong fire rescue athlete.

The FRF Challenge Can Help You!​​​​​​​​​​​​​​
Lose bodyfat, get leaner,  and lose weight in the next 60-days.
If you are looking for some motivation and need a plan to get back on track, find that motivation in these 60-days.  
If you are looking to get stronger so you can pass the CPAT or Firefighter Entry Fitness Test, achieve that goal in these 60-days.  
If you don’t know where to begin and need to lose some serious weight, this challenge will help you do that.  
My name is Aaron Zamzow. I’m a Firefighter/ EMT and Training Officer in Madison Wisconsin and a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness ( a company dedicated to creating products and articles focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”

First and foremost, I am a firefighter/ EMT and have been for over 15 years. I have also been working in the fitness industry as a Fitness Trainer, Strength Coordinator and author for over 25 years. I’ve been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.  

My goal with FRF (Fire Rescue Fitness) Challenge is very simple: I am on a mission to transform, motivate, and educate 100,000 firefighters, EMTs and medics to improve their fitness and lives. Over the past 4 years, I have offered my own money to motivate members of the fire service to compete in the FRF Fit for Duty Challenge. I have been floored by the response and by the accomplishments that thousands of firefighters have achieved during these challenges. Each year I spend a couple of weeks going through the entries, reading stories, and reflecting on how I can make this better? One thing I realized is that the workout programs and resources FRF offers do work! The other thing I realized is that the rules and timing of the “challenge” needed some improvement. I also wish that I had more opportunity to get feedback, interact and provide more support and resources to the participants.

The Birth of the FRF 60-day Fit for Duty Challenge.
Again, my mission is to help as many firefighters, EMTs and medics as I can (my goal is 100,000). I don’t want you wasting your time looking for a program that doesn’t understand the physical demands of the fire rescue athlete like I did. I don’t want you feeling like you cannot accomplish your task on the fire/rescue scene like I did. I don’t want you to experience the gut busting feeling of a tight uniform and turnouts, like I did. And, and I also don’t want you to ever wonder what you should be eating, like I did. I want you to benefit from my years of mistakes, hardships and research!   So, I created this 60-day challenge.
The Challenge Program Includes:
Complete Comprehensive Workout Calendar- 60-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals) 
New for 2019!  Access to the NEW FRF App- FRF has teamed up with TrainHeroic to offer an app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.  
Versatile and Efficient Workouts- There are different resistance training and cardiovascular workout options to choose from based on your available equipment and level of fitness. There are workouts for the gym, firehouse and home. And, the Get FRF Challenge teaches you how to create your own!
Fireground Movements- This unique workout program includes exercises that improve your performance on and off the fireground. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.
Easy to follow exercise and workout tutorials- Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise, and rep. There are links to video tutorials and additional resources if you have questions. This is a truly “excuse-proof” workout program.
Access to the FRF Challenge Private Coaching Group and a chance to win cash, prizes and FRF swag...
And, the Challenge will teach you how to eat to perform and lean up with the (new and improved) FRF Standard Operating Procedures to Eating Healthy in the Firehouse (or any house). The PDF manual and included Challenge resources will give you:
Six easy to follow guidelines to get you lean and “fit for duty​​​​​​​
A NEW portion control guide. No more counting calories!
Teach you how to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right...
Provide Example meal plans and Recipes...
Includes a Tutorial on supplements. What do you need (if any) and why…
And… give you healthy snack ideas that are easy and quick to prepare that will keep you on-track.
FRF Challenge Bonuses! 
Act today and get these….
Accept the FRF Challenge Today and get a chance to win cash and prizes!  Join today and get the chance to win cash and prizes.  Awards will be given to the participants that see great progress and motivate others. Every participant that completes the 6o-days will receive an FRF “Failure is not an Option” T-shirt! 
Thousands of dollars will be awarded in 2019!  Over $1500 in cash and prizes each round...
**Prize number and amounts can and will be increased due to demand of the contest. The more people to participate, the more $$$$ and prizes to win! Please share the contest with others! ** (Scroll down to see complete rules)
Accept the FRF Challenge Today And, you will get a special invitation to my Private Coaching Group! I am inviting FRF Challenge Participants into a private coaching group with direct access to me to help guide you and provide EXTRAS that no one else has access to. You will also be surrounded my like-minded firefighters, EMTs and medics who will offer their support and motivation as we go on this journey together. You'll get the accountability, support and motivation you need to surpass your goals.
Email coaching. Join today and I will send you weekly goals and motivation to help you succeed! You can also use this weekly email to keep me posted on your progress and ask questions.
The new FRF App. Join today and I will also send you access to the FRF Challenge workouts via our TrainHeroic App.  You can keep track of your sets, reps, weights, and track your progress.  You can also see what other athletes are doing and send questions via the app feed.  
Cooking for a group of hungry firefighters is not easy – If you don’t cook something tasty you will hear about it from your crew…for a long time. Take advantage today and get the Fire Rescue Fitness Cookbook (PDF download). 
Get Started!
Select your goal below...

Hurry, Last day to join this round of the FRF Challenge is January 31st...
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Real Results from Real Firefighters, EMTs and Medics
This 60-day challenge uses the same workouts, eating guidelines, and concepts that thousands of firefighters have used to get "Fit For Duty” and packages them in a done-for-you 60-day workout and coaching program.
​​​​​​​Fire Rescue Fitness programs work! Look at what other firefighters, EMTs, and medics have to say about  the FRF Challenge Workout Programs.
Kevin Glover Lost 60lbs!
"When I started the FRF Challenge 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 workouts and the program helped change my health, my career and my life.  Thank You FRF!"
-Kevin Glover

Lisa Charbonneau Got 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 a post about the Fit for Duty Challenge and after doing some reading about it I was hooked.

After completing the program, 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 and can work harder and longer before 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

Josh Fulk Lost 50lbs and Got Fit for Duty!
"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 Challenge, so I did! 
I started the Challenge at  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 Challenge, 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 another round of results in my future..  Thanks FRF for the great work out program!"

-Josh Fulk

John Hattrup got Ripped and Improved his Performance on the Fireground!
"I started the workout t 193 lbs. and ended the Challenge 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 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.

Thank you Aaron and FRF!"
-John Hattrup

Thousands of fire rescue athletes use this program and have seen great results...
Official Rules & Regulations of the FRF 60-day Challenge
Need motivation, I am offering hundreds of dollars in cash, prizes and swag to any participant that finishes it. 
What do you have to do to finish? Choose a goal, use the FRF Challenge Workouts, NEW FRF App, Eating Guidelines, coaching group and resources to help you accomplish that goal (or work towards it), and then send your accomplishments and results. 
All entries that submit results, will receive a FRF “Failure is not an option” T-shirt and a chance to win the top prizes. Compete and complete 2 or more rounds of the Challenge and receive a FRF Sweatshirt.
Once all the entries (essays, measurements, and photos), are received, the FRF Team will then choose the TOP 3 finalists. They will be chosen from measured results (pictures, weight loss, body fat loss) and essay (inspiration). These 3 finalists will then be posted to the Fire Rescue Fitness Website and Facebook Page for public voting.​​​​​​​  Winners will be chosen for each round.
Challenge dates and timelines for 2019:
  • Round 1- Start program between January 1st and 31st.  Must have results entered by April 10th to be eligible for prizes.  
  • Round 2- Start program anytime between April 1st and April 30th.  Must have results submitted by July 10th.
  • Round 3- Start program between July 1st and July 31st.  Must have results submitted by October 10th to be eligible for prizes. 
  • Round 4- Start program between October 1st and October 15th.  Must have results submitted by December 20th to be eligible for prizes.
Prizes and Awards...
Each round will offer the following prizes and awards.
1st Prize $100
2nd Prize $75

3rd Prize $50
Motivational Award $50
Winners Raffle: Even if you don’t make it to the top 3 you can win prizes! 

Each round, contestants that submit an entry are automatically entered in the winner’s raffle. Raffle names will be drawn randomly and announced on the FRF Facebook page and There will be over $500 in Winners Raffle Prizes Given (FRF T-shirts, helmet stickers and apparel, AMAZON gift certificates and much, much more).

Complete the 60-day challenge and EARN a FRF “Failure in Not an Option” T-shirt.  Complete 2 or more and receive a FRF Hooded Sweatshirt...

Plus, every round there will be one Motivational Entry awarded of $50 to the Fire Rescue Athlete that motivates others in their crew and department to follow a Fit for Duty Lifestyle. This entry is chosen by the committee.  

***If you are interested in sponsoring and would like to donate prizes to the challenge, you can contact Aaron by clicking here. ***
Choose your Goal to Get Started...
 I Want to Lose Weight!
 I Want to Get in Shape!
Have Questions about the Challenge?
Click Here to Email Aaron​​​​​​​