{"id":14253,"date":"2021-01-07T12:15:58","date_gmt":"2021-01-07T12:15:58","guid":{"rendered":"https:\/\/firerescuefitness.com\/?page_id=14253"},"modified":"2025-08-28T13:15:04","modified_gmt":"2025-08-28T18:15:04","slug":"28-day-catalyst-program","status":"publish","type":"page","link":"https:\/\/firerescuefitness.com\/28-day-catalyst-program\/","title":{"rendered":"FRF 28-Day CATALYST Program"},"content":{"rendered":"\n\n\t<h1>ATTENTION FIRST RESPONDERS!<\/h1>\n<h1>ARE YOU READY TO GET FRF (FIRE RESCUE FIT)?<\/h1>\n<h2>\n\t\tThe FRF 28-day CATALYST Workout is FREE for a limited time!\n\t<\/h2>\n\t<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/pJULmeROM2I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n\t\t\t<a href=\"https:\/\/train.firerescuefitness.com\/groups\/5618\/\/join\/\" target=\"_self\" role=\"button\" rel=\"noopener\">\n\t\t\t\t\t\tThis Program is Free for a limited time!\u00a0 Click here to get STARTED.\n\t\t\t\t\t<\/a>\n<h2>\n\t\tThe 28-day CATALYST Program is currently FREE.\n\t<\/h2>\n\t<b>There is no &#8220;catch.&#8221;\u00a0 FRF is offering the 28-day CATALYST Workout Program for free to select first responders.\u00a0 FRF is dedicated to helping responders all over the world improve their performance, reduce injuries and prolong their careers.\u00a0 \u00a0Over the past ten years, FRF has helped over 12,000 firefighters, EMTs, and medics and has formed an &#8220;FRF Nation&#8221; dedicated to the mission.\u00a0 \u00a0The goal of FRF is to build the nation to over 25,000 over the next year.\u00a0 \u00a0This FREE program is a great way to promote functional fitness and promote the FRF mission.\u00a0 Please click the link below to get the program and join the nation.\u00a0\u00a0<\/b>\n\t<p><b>The Catalyst program can easily be modified for any level of fitness and requires minimal equipment.\u00a0 \u00a0The program includes everything you need to improve your performance, lose body fat, and increase your muscle and strength.<\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/01\/28-DAY-CATALYST-CALENDAR-PIC.png?resize=726%2C663&#038;ssl=1\" alt=\"28-DAY CATALYST CALENDAR PIC\" itemprop=\"image\" height=\"663\" width=\"726\" title=\"28-DAY CATALYST CALENDAR PIC\" onerror=\"this.style.display='none'\"  \/>\n<h2>\n\t\tComplete Comprehensive Workout Calendar\n\t<\/h2>\n\t<p><b>28-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals).<\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/01\/28-DAY-CATALYST-WORKOUT-PIC.png?resize=765%2C915&#038;ssl=1\" alt=\"28-DAY CATALYST WORKOUT PIC\" itemprop=\"image\" height=\"915\" width=\"765\" title=\"28-DAY CATALYST WORKOUT PIC\" onerror=\"this.style.display='none'\"  \/>\n<h2>\n\t\tVersatile and Efficient Workout Options\n\t<\/h2>\n\t<p><b>There are different resistance training and cardiovascular workout options to choose from based on your available equipment. There are workouts for the gym, firehouse, and home. And, the program teaches you how to create your own!<\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/01\/FUNCTIONAL-MOVEMENTS-IMPROVE-PERFORMANCE.png?resize=800%2C800&#038;ssl=1\" alt=\"FUNCTIONAL MOVEMENTS IMPROVE PERFORMANCE\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"FUNCTIONAL MOVEMENTS IMPROVE PERFORMANCE\" onerror=\"this.style.display='none'\"  \/>\n<h2>\n\t\tFunctional Fireground Movements\n\t<\/h2>\n\t<p><b>This unique workout program includes exercises that improve your performance on and off the fire\/ rescue scene. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.\u00a0<\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/01\/EXERCISE-TUTORIALS.png?resize=1080%2C1080&#038;ssl=1\" alt=\"EXERCISE TUTORIALS\" itemprop=\"image\" height=\"1080\" width=\"1080\" title=\"EXERCISE TUTORIALS\" onerror=\"this.style.display='none'\"  \/>\n<h2>\n\t\tEasy to follow exercise and workout tutorials\n\t<\/h2>\n\t<p><b>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 &#8220;excuse-proof&#8221; workout program.<\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/11\/NEW-FRF-APP-GRAPHIC-2022-ANY-PROGRAM-1.png?resize=1080%2C1080&#038;ssl=1\" alt=\"NEW FRF APP GRAPHIC-2022 ANY PROGRAM\" itemprop=\"image\" height=\"1080\" width=\"1080\" title=\"NEW FRF APP GRAPHIC-2022 ANY PROGRAM\" onerror=\"this.style.display='none'\"  \/>\n<h2>\n\t\tAccess to the NEW FRF App and platform\n\t<\/h2>\n\t<p><b>FRF has created a new app that allows members to download all the resources via PDF and\/ or track workouts and assessments via the app.\u00a0 You will also be able to post to our discussion boards, message a coach, see what other athletes are doing, and track your progress.\u00a0 And YES, this is also FREE and included.<\/b><\/p>\n\t<p><b>The FRF 28-day CATALYST Workout Program also includes these resources to help you accomplish your health and fitness goals&#8230;<\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"1024\" width=\"791\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/01\/28-DAY-CATALYST-PROGRAM-FOR-log-sheets.png?resize=791%2C1024&#038;ssl=1\" alt=\"28 DAY CATALYST PROGRAM FOR log sheets\" itemprop=\"image\" title=\"28 DAY CATALYST PROGRAM FOR log sheets\" onerror=\"this.style.display='none'\"  \/>\n<strong>Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.<\/strong>\n\t<ul>\n<li><b>Log sheets to track your progress<\/b><\/li>\n<li><b>Printable workout sheets with exercises pics<\/b><\/li>\n<li><b>Guidelines to get the most out of each workout<\/b><\/li>\n<li><b>Tutorial on how to create your own crew and cardio workouts<\/b><\/li>\n<\/ul>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/5-Steps.png?resize=495%2C640&#038;ssl=1\" alt=\"5 Steps\" itemprop=\"image\" height=\"640\" width=\"495\" title=\"5 Steps\" onerror=\"this.style.display='none'\"  \/>\n<h3>\n\t\t5 Steps to Eating Healthy in (and out) of the Firehouse\n\t<\/h3>\n<b>Eating in the firehouse or any house can be a challenge.\u00a0 This guide simplifies nutrition and gives easy to follow and applicable steps to help you &#8220;clean up&#8221; your diet and lean up.<\/b>\n<b>This manual includes:<\/b>\n\t<ul>\n<li><i><b>Five easy to follow guidelines to get you lean and &#8220;fit for duty.&#8221;<\/b><\/i><\/li>\n<li><i><b>Nutrition Hacks that will help you prepare and plan healthy meals<\/b><\/i><\/li>\n<li><i><b>Healthy Snack Options to insure you stay on track<\/b><\/i><\/li>\n<li><i><b>The 90-10 Eating Plan &#8211; Teaches you how to plan your &#8220;cheat meals&#8221; and stay on-track with your nutrition.<\/b><\/i><\/li>\n<li><em><b>Example meal plan<\/b><\/em><\/li>\n<\/ul>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/169341.343529ea7eaf342da39e7826f74eb383.png?resize=1280%2C1073&#038;ssl=1\" alt=\"169341.343529ea7eaf342da39e7826f74eb383\" itemprop=\"image\" height=\"1073\" width=\"1280\" title=\"169341.343529ea7eaf342da39e7826f74eb383\" onerror=\"this.style.display='none'\"  \/>\n\t<ul>\n<li><b>Easy to prepare snacks\u00a0<\/b><\/li>\n<li><b>Top 10 list of snack options for your shift or at home.<\/b><\/li>\n<\/ul>\n<p><b>Start Today!\u00a0 Get Access to the FRF APP, Workouts, Nutrition Resources, Log Sheets, and Workout PDFs Sheets&#8230; And, Get Access to the FRF Crew (Coaching Group)<\/b><\/p>\n\t\t\t\t\t\t\tOnly 250 Programs Available!\n\t\t\t185  first responders already signed up\n\t\t\t\t\t\t\tJoin now.. For FREE\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"499\" width=\"1024\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/169341.1edf392d97895feb389ce562495ee6ea.png?resize=1024%2C499&#038;ssl=1\" alt=\"169341.1edf392d97895feb389ce562495ee6ea\" itemprop=\"image\" title=\"169341.1edf392d97895feb389ce562495ee6ea\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t<a href=\"https:\/\/train.firerescuefitness.com\/groups\/5618\/\/join\/\" target=\"_self\" role=\"button\" rel=\"noopener\">\n\t\t\t\t\t\tThis Program is Free for a limited time!\u00a0 Click here to get STARTED.\n\t\t\t\t\t<\/a>\n<h2>\n\t\tReal Results!\n\t<\/h2>\n\t<p>The\u00a0FRF Workouts and Principles that you find in the GET\u00a0FRF (At-home) Program\u00a0have helped thousands of firefighters, EMTs and medics lose weight, gain muscle and strength and improve performance.\u00a0<\/p>\n\t<strong>&#8220;I know these programs and workouts will get you leaner, stronger and more fit for duty and life&#8230;\u00a0 I personally use them to stay fit well into my 40&#8217;s!\u00a0 I promise this program will help you improve your performance, lose fat and gain strength and muscle.&#8221;<\/strong>\n<strong>-Aaron Zamzow (owner and firefighter)<\/strong>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/01\/az-befoe-after.png?resize=800%2C800&#038;ssl=1\" alt=\"az befoe after\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"az befoe after\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/03\/Lisa-char-testimonial-pics.png?resize=800%2C800&#038;ssl=1\" alt=\"Lisa char testimonial pics\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"Lisa char testimonial pics\" onerror=\"this.style.display='none'\"  \/>\n\t<em><strong>&#8220;FRF programs are set-up in an easy to follow system.\u00a0 The workouts are challenging and fun!\u00a0 I really loved the variety in the exercises and the tutorials gave me confidence to successfully complete my program.&#8221;<\/strong><\/em>\n<em><strong>-Lisa Charbonneau<\/strong><\/em>\n\t<p><em><strong>&#8220;FRF helped improve every aspect of my fitness, especially my core!\u00a0 I can plank just over 2 minutes now and before 30 seconds was a challenge.\u00a0I loved the variety of the exercises and the fact that they pertain to fireground movements. The program was easy to follow.\u00a0 The best part of the Challenge is having friends and family notice that I&#8217;ve lost weight.\u00a0 This has increased my confidence!\u00a0The physical demands of my job don&#8217;t leave as drained as they used to.\u00a0Thank you Aaron and FRF for Challenging me and making me a better fire rescue athlete&#8230;&#8221;<\/strong><\/em><\/p>\n<p><em><strong>\u200b\u200b\u200b\u200b\u200b\u200b\u200b-Jesse Lauruhn<\/strong><\/em><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/11\/FRF-Testimonial-Jesse-Lauruhn-2019-challenge-1.png?resize=800%2C800&#038;ssl=1\" alt=\"FRF Testimonial Jesse Lauruhn 2019 challenge 1\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"FRF Testimonial Jesse Lauruhn 2019 challenge 1\" onerror=\"this.style.display='none'\"  \/>\n\t<p><em>**Results vary depending on your dedication to your workouts and nutrition.**<\/em><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/11\/josh-fulk-updated-pics-1.png?resize=800%2C800&#038;ssl=1\" alt=\"josh fulk updated pics\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"josh fulk updated pics\" onerror=\"this.style.display='none'\"  \/>\n\t<em><strong>&#8220;FRF has helped me transform my body and mind into an athlete.\u00a0 \u00a0I have lost over 100 pounds following the FRF programs and am not done yet.\u00a0 These workouts will help you improve every level of your life.\u00a0 Join the FRF crew, you will not regret it.&#8221;<\/strong><\/em>\n<em><strong>-Josh Fulk (now a FRF coach)<\/strong><\/em>\n\t<p><em><strong>&#8220;I went from being slow, tired, and unmotivated to now loving to go hiking, biking and hunting again.\u00a0 My FRF workout program helped me change my eating habits and the way I look at the things. The workouts have also prepared me for my fire department fitness testing, I cannot wait to hopefully be accepted to the Airport Police\/Fire department (My dream career).\u00a0\u00a0The coaching and support group really helped me succeed, especially on the days I give in and say it&#8217;s easier to stop.\u00a0 THANK YOU FRF!&#8221;<\/strong><\/em><\/p>\n<p><em><strong>-Jenn Sheffrey<\/strong><\/em><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/11\/jenn-sheffrey-updated.png?resize=800%2C800&#038;ssl=1\" alt=\"jenn sheffrey updated\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"jenn sheffrey updated\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t<a href=\"https:\/\/train.firerescuefitness.com\/groups\/5618\/\/join\/\" target=\"_self\" role=\"button\" rel=\"noopener\">\n\t\t\t\t\t\tClick here to get STARTED.\n\t\t\t\t\t<\/a>\n\t<p><b>The FRF 28-day CATALYST Program Includes&#8230;<\/b><\/p>\n\t<p><b>28-day Workout and Training Calendar<\/b><\/p>\n\t<p><b>Stretching\u00a0and recovery workouts that will get you moving better on (and off) the fireground<\/b><\/p>\n\t<p><b>Workout options for the home or firehouse that don&#8217;t require equipment<\/b><\/p>\n\t<p><b>Interval cardio workouts and core exercises that will prolong your career.<\/b><\/p>\n\t<p><b>Exercise Guideline Sheets with video demonstrations<\/b><\/p>\n\t<p><b>Lean eating guidelines<\/b><\/p>\n\t<p><b>Email Coaching and Motivation<\/b><\/p>\n\t<p><b>Access to Private Facebook Coaching Group<\/b><\/p>\n\t<p><b>NEW!\u00a0 Access to the FRF Training App. Track workouts and progress.<\/b><\/p>\n\t<h1><strong>Time to Create Your FRF Story!<\/strong><\/h1>\n<h2><strong>Click the link below to gain access to the FRF 28-day CATALYST Workout Program and Resources.<\/strong><\/h2>\n<h2>\n\t\tSign Up Today!\n\t<\/h2>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/169341.1edf392d97895feb389ce562495ee6ea.png?resize=1920%2C935&#038;ssl=1\" alt=\"169341.1edf392d97895feb389ce562495ee6ea\" itemprop=\"image\" height=\"935\" width=\"1920\" title=\"169341.1edf392d97895feb389ce562495ee6ea\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t<a href=\"https:\/\/train.firerescuefitness.com\/groups\/5618\/\/join\/\" target=\"_self\" role=\"button\" rel=\"noopener\">\n\t\t\t\t\t\tClick here to get STARTED.\n\t\t\t\t\t<\/a>\n\n","protected":false},"excerpt":{"rendered":"<p>ATTENTION FIRST RESPONDERS! ARE YOU READY TO GET FRF (FIRE RESCUE FIT)? The FRF 28-day CATALYST Workout is FREE for a limited time! This Program is Free for a limited time!\u00a0 Click here to get STARTED. The 28-day CATALYST Program is currently FREE. There is no &#8220;catch.&#8221;\u00a0 FRF is offering the 28-day CATALYST Workout Program&hellip;<\/p>\n","protected":false},"author":6,"featured_media":14830,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-14253","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"jetpack_shortlink":"https:\/\/wp.me\/PaAEPz-3HT","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages\/14253","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=14253"}],"version-history":[{"count":45,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages\/14253\/revisions"}],"predecessor-version":[{"id":22912,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages\/14253\/revisions\/22912"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/14830"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=14253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}