Fire Rescue Wellness: Recent Episodes
Annette Zapp
Welcome to the Fire Rescue Wellness Podcast! My name is Annette Zapp and I'm a Firefighter on a mission to ensure that every firefighter feels supported physically, mentally, and emotionally in the work they do. Come join me and my guests as we have the important conversations that help our heroes stay fit and healthy!
Susan Lopez believes in the power of systems, the importance of being well-muscled and a cool crispy diet dew (a woman after my heart).
As a performance dietitian, Susan takes a multifaceted approach to meeting folks where they are and progressing them in a way that makes sense for their lifestyle. Simple planning like putting water bottles and pre-workout fuel in a basket by your keys helps keep people on track without wasting important bandwidth.
Bio: Susan Lopez has been a dietitian for over 14 years specializing in nutrition and its application in the tactical community. Susan believes that empowerment of the individual to manage their health & performance is essential for success.
Tactical Dietitian is a company based out of Houston, Texas founded by Susan Lopez. The company operates throughout the United States offering organizational and individual services to law enforcement, firefighters, and military service members.
You can check out her IG content at Tactical Dietitian
Listen to the Tactical Dietitian Podcast here!
So what, now what?!?
When it comes to making progress with your nutrition, Susan preaches: "One thing, not TEN things!"
Companies and Organizations that Susan has provided services to include:
·75th Ranger Regiment
·1st Special Forces Group
·City of Houston Wellness
·FIT Ops / University of Health and Performance
·Soldiers to Sidelines
·Department of Defense
Susan has coached individuals from many organizations including:
·NYPD
·FBI
·DEA including HRT
·Border Patrol including BORTAC
·Sheriff and Deputies (multiple departments)
Online features include:
·Muscle and Fitness Magazine
·Taste of Home
·The FLEO 111 Podcast
·Monarch Human Performance Podcast
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Aaron Martin is a Corporal with OKCFD and has been in the fire service for nearly 14 years, and serving the Metro since 2018. Aaron and his beautiful wife, Krista, have 4 super cool kids, ages 22 down to 7. He enjoys building, wrenching, and riding old Harleys, chilling at White Water Bay with his family, rock climbing, and holding his wife’s purse on long walks down the beach.
So what, now what?!? If you see something (a coworker struggling or obviously in the throes of addiction), say something. It might mean the difference between life and death! "Sometimes it's ok to let it all go. It might fall apart, but you'll put it back together." -Aaron Martin
Major Cort Smith Episode
343 Fund
Help for Heroes at Oakwood Springs in OKC
Rob's Ranch
Center of Excellence
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Last chance to register for the WTHPS 5.29.26!!
Michelle Bugbee, MS, RD, LDN, CPT, is a registered dietitian specializing in sports and performance nutrition and the owner of Ignite Performance Nutrition. As a firefighter spouse, she combines professional expertise with personal insight into the unique demands of the fire service, both on and off the job. Michelle is passionate about translating nutrition science into realistic, sustainable strategies that support the health, performance, and longevity of first responders.
So what, now what?!?:
Michelle's SOP: About 80% of daily intake should come from nutrient-dense and health-promoting foods, including protein, carbohydrates, fats, and fiber. The remaining 20% should be reserved for fun, enjoyable foods you look forward to and that keep you satisfied!
Resources mentioned in the Episode:
Rob Hartman's Episode
Dr. Rachel Pojednic's Episode
Christina Montalvo's System for Dinner Planning
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Megan Lautz, Vanessa Frost-Piedrahita and I will be presenting Firefighter Strong: Fuel, Sleep and Train for the Long Haul at FDIC on 4.21.
In today's episode, hear about the interplay between nutrition, sleep/recovery and training for health and performance and if you want to hear more, come see us in Indy!
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Dr. Krentz and friends are fans of ETFE (emphasizing the f-ing eccentric), and today you'll hear about the science behind eccentric training and why firefighters should consider exploring it.
Catch the original episode here and please give us a review and a 5-Star rating!
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Catch Mike's previous episode here
Mike Pericht is a certified strength and conditioning coach and TSAC-F, former professional athlete and currently serves as a newly promoted lieutenant at a fire agency in Illinois. He is Morgan's husband and the dad of three busy kids (and 2 dogs).
Follow on IG
**Announcement: After the Spotlight 225 episode, the podcast will transition to a once-per-month release. Please contact me if you have topic suggestions.
info@firerescuewellness.org
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Lt Joe Lissman was one of my favorite co-workers when I was still on the job. We worked together as medics, officers and finally briefly in our maintenance shop.
Hear the original episode here.
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Attend the Women's Tactical Human Performance Summit 5.29.26
Click here for the guest bios
The IAFF recently formed a new committee, the Female Firefighters' Health and Safety Committee, and today you'll get to hear from three proud members: Oklahoma City Firefighter Tessie Taleu, San Jose Firefighter Corey Condren, and North Carolina firefighter Laura Leigh Bransford.
We chatted about gear fit, recruitment and retention, female-specific cancer concerns, research and health and safety topics for the fire service at large.
Link to Meredith and Cassandra's Gear Fit Episode
Please contact these committee members or the member representing your district if you have questions or want to learn more about the committee.
Laura Leigh:
Corey:
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Christina Montalvo is a Chicago-area business coach and a dear friend. In this episode of the FRW podcast, she unpacks diet culture and how it may show up in firehouse conversations.
Check out the original episode here and please give the podcast a 5-Star rating and review.
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Sometimes (gasp) I make a mistake in a podcast episode. Please forgive me! Toward the end, when I'm talking about my research, I state 40 ml of fluid. That should be 40 OUNCES of fluid. Oops!
Register for the WTHPS here! The summit is approved for 7.0 BOC CAT A CEUs and 7.0 Oklahoma CLEET CEUs. NSCA CEUs are pending.
Today in the podcast, I riffed on fatigue. To be fair, firefighting is tiring work, and the ability to persevere when fatigued is important. But intentionally flirting with or chasing fatigue as a badge of honor is counterproductive.
Hear more in the episode and hop over to your favorite listening platform to leave a rating and a review. I'd really appreciate it.
Also, I just dropped creatine swag, and it's pretty groovy. Check out the storefront here.
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In this Spotlight episode, you'll hear about how Brandon Dreiman helped manage wellness in the Indianapolis Fire Department.
In the full episode, available here, you can follow Brandon's journey from rock bottom to being a wealth of resources for his co-workers.
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Get registered for the Women's Tactical Human Performance Summit!
You may not know this, but I’m originally from South Dakota. When I met Allie Barry, who is researching the volunteer fire service in my home state, I knew we needed to connect.
Allie Barry, PhD, is an Assistant Professor in the School of Health and Human Sciences at South Dakota State University where she teaches in the exercise science program. Her research focuses on improving cardiorespiratory fitness through increased levels of physical activity, leading to the development of specific Wellness Fitness Initiatives in fire departments. She is the Tactical Representative for the South Dakota National Strength and Conditioning Association. She was awarded a FEMA early career investigator grant to examine ways to increase physical activity and nutrition in volunteer fire departments in South Dakota.
Contact Dr. Barry: allison.barry@sdstate.edu
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Casey Kramer -> Jim Davis -> Rob Hartman -> Johannah Zabal, and all the way back to Casey Kramer. It's the circle of life in tactical. You can hear about how this circle relates to parking, coffee, and anxiety in the full episode here: https://www.firerescuewellness.org/podcast/episode-50-sky-high-anxiety-parking-and-coffee-with-annette-zapp-cscsd
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In October, the Firefighter Challenge National Championship was hosted in Oklahoma City by OSU-OKC. I took advantage of home turf and scheduled an in-person podcast recording with two incredible firefighters, and then, unfortunately, got sick and had to reschedule. Hear what they have to say about competing and training in today's FRW Podcast episode.
Sarah McGill
Sarah McGill has been a Lexington firefighter for 12 years and a paramedic for 10 years. She currently rides Engine 1 in downtown Lexington. This is her fourth year competing in the Firefighter Challenge League as a member of the Lexington team.
Sarah is a U.S. Women’s record holder, Women’s Tandem World Record holder, and former National and World Champion. In 2024, she was crowned the Aramco TFA Women’s World Champion in Dammam, Saudi Arabia.
Shantel Lund
Shantel Lund has served in the fire service for five years in Houston, Texas. She has been competing in the Firefighter Challenge for three years and currently holds two national records. This season marks her first year competing as a Lakeland athlete.
Shantel has trained in CrossFit for seven years and has competed for the past three. In 2024, she earned a silver medal at the CrossFit Firefighter Games, and her team placed third at the CrossFit Invitational.
FFC and Training Camp
Head over to IG to follow :
Sarah
Shantel
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Dr. Jagim and Joel Luedke, ATC are doing great work together in Wisconsin. Hear about some of their research as well as their interventions in this week's Spotlight. The full original episode may be found here: https://www.firerescuewellness.org/podcast/episode-49-firefighter-research-with-andrew-jagim-phd-and-joel-luedke-atc
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Hear Cindy's previous episode
So what, now what?!?
New Year, same you? Amazing. Setting an intention for your life is step one to making sure that 2026 is off to an incredible start!
Connect with Cindy and Living Pono Counseling
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Mike had a short career in minor league baseball, then decided he wanted to be a firefighter. Hear about he he helps manage the health and wellness program at his department. You can hear the full original episode here: https://www.firerescuewellness.org/podcast/episode-45-medium-sized-department-health-and-wellness-program-management-with-mike-pericht-cscs
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Congratulations to Coach Sarah Johnson! She recently won the title of the World's Strongest Woman. Hear about her training, her previous career as a firefighter, moving across the country to train with the best coach in the Strongman business and much more.
Check out Sarah's previous episode here!
Contact Sarah for Coaching
Coach Alec on IG
Coach Travis Mash on IG
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This job is tough on us. And honestly, no one is getting out of this life alive, so why even try? I disagree! There are so many ways to mitigate our risk of early death. Hear more in today's spotlight. You can access the full-length original episode here: https://www.firerescuewellness.org/podcast/episode-44-death-and-taxes-with-annette-zapp-cscsd
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My guy Sebastian specializes in creating order out of chaos for first responders. Check out the great conversation we had a few weeks ago.
Sebastian Olave has been in the strength and conditioning industry since 2010. He has worked at various levels including youth and collegiate athletics, private training facilities, Olympic weightlifting, and most recently as a Strength and Conditioning Coach and Exercise Physiologist for the Austin Public Safety Wellness Center. His mission is to empower the first responders he serves to achieve lifelong wellness, or simply put, “to help the helpers.” He obtained his Bachelors and Masters degrees in Kinesiology and Sports Physiology, respectively, at Texas A&M University. Sebastian is Strength and Conditioning Coach Certified through the Collegiate and Professional Strength and Conditioning Coaches Association as well as a Level 1 Coach through USA Weightlifting. In his free time, he enjoys quality time with his lovely wife and two boys, lifting heavy things, getting his heart rate up, hiking, breakfast tacos, playing guitar, and singing.
So what, now what?!?
It can be challenging to maintain health and fitness while working as a first responder. Taking a bottom-up and logical approach can assist with creating calm in the chaos!
Contact Sebastian: sebolave@gmail.com
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Check out this great explanation of Heart Rate Variability (HRV) from Dr. Mark Abel, from the University of Kentucky. You can hear the full original episode here: https://www.firerescuewellness.org/podcast/episode-43-firefighter-research-with-mark-abel-phd
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Manny is back, and this time he is speaking about incumbent health and wellness. Check out his recent episode here: Episode 204
So what, now what?!?
Finding a proponent and champion at the Chief level is incredibly helpful when instituting new programs such as hydration and nutrition or decon! Hear about the collaboration at Seattle Fire.
Registration for the 2026 Women's Tactical Human Performance Summit starts on 12.15.25. Check out the landing page here.
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In this week's Spotlight, Dr. Chung speaks about concussion physiology and treatment. Firefighters should be heads up (pun intended) about brain injuries. You can hear the entire original episode here.
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Vanessa is back, and this time she's talking about the recently completed Impact Evaluation conducted by Pflugerville (TX) Fire. Shout-out to some previous podcast guests for their mentions in the episode. Their episodes are linked at the bottom of the show notes.
You can take a look at the report here:
So what, now what?!?
Data should drive decisions, but in order for that to occur effectively, the data needs to be collected, housed and handled properly!
Download the report
Hear from Chief Perkins
Check out Dr. Hollerbach
Listen to good dudes, Mike Conner and Jake Mota
Catch up with Vanessa
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The consequences of sleep deprivation in public safety and the military are indisputable. Hear what Dr. Allison Brager, Army Major and Sleep Neuroscientist, has to say in this week's Spotlight. Tune in to the full original episode here.
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It only took three years, but I finally got Manny Romero on the podcast (and now we already have a part 2 booked!)
Manny Romero is the Health and Fitness Coordinator at the Seattle Fire Department, a role he has held since 2022. He brings a diverse background in tactical and performance training, having worked with the U.S. Army’s Holistic Health and Fitness (H2F) program, Navy Fitness, and Point Loma Sports Performance. Manny holds a B.S. in Kinesiology from San Diego State University and an M.S. in Kinesiology from Point Loma Nazarene University. He is a certified professional through the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM).
So what, now what?!?
You may want to consider de-emphasizing PT in your academies and recruit schools and prepping your new hires prior!
Manny's Paper
Manny.Romero@seattle.gov
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Ask a better question, get a better answer-at least when you're querying an expert. Unless you're a guru, answers are nuanced, and context matters! Hear the original episode here.
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In today's episode, you'll hear about training for Wildland Firefighters from Austin Womack, owner of Rugged Athlete.
Austin Womack is a strength and conditioning coach, wildland firefighter, Army Infantry Officer, and owner of Rugged Athlete LLC. His company's mission is to lead from the front in facilitating a new era of human performance in wildland firefighting. Austin accomplishes this by blending his hands-on experience as a firefighter with his 11 years of professional coaching experience. His diverse coaching experience ranges from working as a fitness specialist for multiple fire departments and as a strength and conditioning coach in professional baseball.
So what, now what?!?
Understanding the distinction between embracing the suck and periodizing the suck is crucial in training wildland firefighters. Training in less-than-optimal conditions is one key to working with this population.
Contact Rugged Athlete
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Life runs at hyper speed, and sometimes simply setting yourself up for success in the future helps more than you could ever anticipate! I use the concept of taking care of future me a lot as it applies to health and wellness, but in today's Spotlight you'll hear some anecdotes about how this concept applied to me in the wild. Check out the original episode here.
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Kelly Kennedy is back, and today we're talking about academy injuries and heat-related illnesses. As always, there were side tangents, and today included one on the nasty taste of essential amino acids (BLECH!) and the Society for Sport Neuroscience Conference.
Kelly has been the exercise physiologist for a large police agency in the southeastern US for over 25 years. She's a fellow nutrition nerd (Yay ISSN!!) and conference homie. She also owns and operates Fit-to-Enforce, an educational company that trains law enforcement officers in health and wellness interventions.
So what, now what?!?
Pushing training intensity and volume to drive adaptation is one thing. Pushing recruits and employees to the point of breaking is entirely another. As Mike Conner says, "If you break your toys, you can't play with them anymore!"
Previous Episode
Fit-to-Enforce
Check out Kelly's course!
Rhabdo Paper
Rhabdo Paper
Importance of Hydration in Firefighters Paper
SNS Conference
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I fought starting a podcast for five years. But once I did, I was so happy I took the plunge. Now we're three years in and Episode 200 is looming. Hear a little bit from my very first episode with Vince Zittnan from Fire and Iron Media, my production company. Check out the original episode here.
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Two things can be true at once. Maura Shea is one of the best speakers and podcast guests I've ever had, and Maura Shea absolutely hates being on podcasts. In fact, she's now been on a grand total of three, and they've all been with me!
I'm so appreciative of her time, insight, and expertise, and you're going to love hearing about her transition from being an Athletic Trainer for firefighters to being a firefighter who works as a contract AT.
So what, now what?!?
Mo experienced firsthand what it's like to get injured in the recruit academy and make it out the other side due to the support from her department and her experience as an athletic trainer. This is yet another example of how professionals such as strength and conditioning coaches, dietitians, athletic trainers, and mental health professionals can assist a department in keeping their personnel in the fight.
Check out the Public Safety Athletic Trainers' Society
Mo's previous episodes:
Episode 9
Episode 11
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Almost two years ago, James Geering originally appeared on my podcast (catch the entire episode here), and since then, several departments across the country have adopted a shorter work week. We need to keep pushing toward creating healthier work environments for firefighters because change is possible!
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Exercise snacks are not food, but rather brief bouts of moderate to intense exercise that do not require equipment. The coolest part is that they can improve cardiometabolic and mental health, and even potentially performance in firefighters.
So what, now what?!?
Anchor these snacks to events that are already happening in your day!
Email AZ to find out how to set up a training at your department: info@firerescuewellness.org
Citations for you:
Islam, H., Gibala, M. J., & Little, J. P. (2022). Exercise snacks: a novel strategy to improve cardiometabolic health. Exercise and sport sciences reviews, 50(1), 31-37.
Jones, M. D., Clifford, B. K., Stamatakis, E., & Gibbs, M. T. (2024). Exercise snacks and other forms of intermittent physical activity for improving health in adults and older adults: a scoping review of epidemiological, experimental and qualitative studies. Sports Medicine, 54(4), 813-835.
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Innovation is found outside of silos and sometimes you learn the most in places you might not belong. AZ recaps echo chambers in this week's FRW Spotlight.
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Check out Part II of how I think about programming for an academy.
So what, now what?
Rules I live by:
1-Arbitrary is not the way.
2-We don't train for fictional demands.
3-Do no harm!
4-A rising tide lifts all ships. Be a tide.
5-Wash, Rinse, Repeat
Hit this link to request a consult to figure out your training academy challenges!
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Alyson Evans talks about fringe medicine in this week's FRW Spotlight. Hear what she says about CBD and efficacy in the fire service.
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Register for the Teambuildr event on 8.11! It's free-99!
Listen to the Episode on NFPA 1582 vs 1580
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I get it. Firefighters see black and white, and shades of grey don't exist. Therefore, it's easier for them to believe in absolutes vs nuance. Today's FRW Spotlight outlines why that might not be a great idea.
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NFPA 1582 has been updated and renamed as 1580. Come along on my conversation with Dr. Jacob Mota and Mike Conner as they discuss the changes.
Hear Jake's first FRW appearance here
Hear Mike's first FRW appearance here
So what, now what?!?
The NFPA changes may have wide-reaching effects, some unintended. It’s important to know what the guidelines mean.
Additional resources:
Purchase NFPA 1580 here
Dr. Katie Hirsch talks HIIT
Link to Policy Implementation Episode
Grant Tinsley JOEM paper
SMFR Cardiac CTs Episode
Joel Martin meta-analysis
Link to Vanessa's original episode
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Acutely, C-19 took the fire service out at our knees, and many members are still suffering from long-term issues. Hear what Dr. Burriesci, DPT, says about some of the impacts. Check out the full-length episode here.
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I had the opportunity to meet Dr. Tessa Koschel at the NSCA Northwest regional conference last summer, and I knew we had to be friends. Tessa also recently spoke at the inaugural Women's Tactical Human Performance Summit in OKC
Tessa Koschel is married to an Iraq War Veteran who is now an ER Physician, and the daughter of a military family. Dr. Koschel works closely with the first responder population on cognitive control and perinatal performance. Dr. Koschel is the innovator of Fitness Therapy Coaching and Consulting, a program that utilizes anthropology and neurophysiology to elicit peak human performance. From private client to lecture hall, Dr. K takes an interdisciplinary approach to unleash the superhuman within each professional, tactical, and perinatal athlete. Her recent industry contributions include presenting on Cognitive Control at the NSCA National Tactical Conference and trademarking Perinatal Periodization and Performance in an up-and-coming Tier-1 Special-Interest journal publication that will move the bar forward for female athletes in all walks of life. Following her NCAA Track career, Dr. K spent 10 years coaching NCAA athletics and strength & conditioning. She went on to conduct NIH medical research, pioneer health-coaching models, and travel nationwide to advocate the need for S&C professionals in US healthcare. Dr. Koschel is an adjunct professor at the University of Denver and serves as the State Director of NSCA Oregon. In 2024, she received the Editorial Excellence Award for the NSCA Strength & Conditioning Journal. Her lifestyle exemplifies her research, challenging her children to battles of wit and athleticism at the ninja-warrior gym, on the track at Hayward Field, or deep in the wilderness on one of their many travels.
So what, now what?!?
Children from neuromaladaptive family environments often face a choice in adulthood: continue screaming into the abyss, or figure out cognitive control.
The Comfort Crisis by Michael Easter
Connect with Dr. K by email: dr.koschel@fitnesstherapy.org
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Goal setting is tricky, and behavioral goals work far better than outcome goals. Terms like "more," "less," and "try" trip us up during execution. Hear about SMAR goal setting in today's Spotlight.
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In today’s episode, Dawes and I kicked back with some crispy beverages and reflected on fire academy training.
It’s a hot topic among instructors, and in my opinion, too often, random acts of fitness dominate the physical training sessions.
But here’s the thing...during the 24-1 OSU-OKC academy, I implemented a structured and ability-based program that helped recruits lose body fat, gain skeletal muscle, and improve their 1.5-mile run times (all statistically significantly). And we did all that without running more than twice a week, skipping the usual “death by burpees, air squats, and pushups,” and avoiding a single "smoke session".
While the group didn’t get measurably stronger (tough to do with only 40-pound sandbags), they maintained their countermovement jump height—a key indicator of fatigue, as well as their pushups, and pullups performance.
So… what now?
Random workouts (I call these Random Acts of Fitness) can support general health and fitness, but they probably aren’t driving meaningful performance gains for firefighters. Ask yourself this: When was the last time an NFL team played better during a game due to doing a deck-of-cards workout during the week?
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Maureen Stoecklein is a retired firefighter and current dietitian for the Detroit Tigers. Today, Moe shines a spotlight on nutrition basics for firefighters. Hear the original episode here.
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In today's episode, Dr. Burgess and I chatted about a singular study he conducted using an infrared sauna in firefighters who were conducting training evolutions. Much more research needs to be conducted before making overarching recommendations in fire.
Dr. Jeff Burgess is the Associate Dean for Research in Public Health, Community, Environment, and Policy at the University of Arizona. Dr. Burgess's research interests include respiratory toxicology in firefighters and smoke inhalation victims; reduction of mining-related injuries and exposures; environmental arsenic exposure; and hazardous materials exposures, including methamphetamine laboratories.
So what, now what?!?
In this study, although not statistically significant, results from using the infrared sauna were promising.
jburgess@arizona.edu
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The objective: Prepare academy recruits for the physical demands of the job.
The typical result: Certain fitness metrics improve, injuries occur among some recruits, and it remains unclear whether these gains actually enhance job performance.
Sport science has entered the chat and labs such as Dr. Mota's are looking at what really matters and what translates to performance.
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Get involved in the female firefighter body scanning project!
Hear the previous FRW Podcast Episode here
So what, now what?!?
All research isn't created equal. Be a savvy research consumer by following the 12 tips presented on this episode!
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The state of unfitness in our country puts the United States at both a national security and public safety risk.
Hear Dan Bornstein's take on the situation and listen to the entire episode here.
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I’m teaching my fourth cohort of Building Your Career in Fire: A Health and Wellness Professionals' Roadmap (you can join the waitlist for the next one here).
While fire departments need support, they often don’t know exactly what they need—and neither do the professionals trying to help them. That's where the comprehensive needs analysis comes in.
Most departments struggle quietly until the status quo becomes unbearable. Then, they rush into solutions without a clear plan, which the needs analysis should guide.
Proactive planning and a thorough needs analysis by a qualified and competent health and wellness professional can avoid much of the chaos that comes from desperation.
So what, now what?!?
Throwing sh** at the wall and seeing what sticks isn't a good plan for firefighter health and wellness!
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In today’s Spotlight, I discuss caring for ourselves before turning to others for help. Don’t get me wrong—asking for help is valuable! But if you’re unwilling to take even the smallest steps on your own, no outside support will truly make a difference. Bottom line: You can't outsource the entirety of your health and wellness!
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In today's episode, you get to meet Raquel Lorenzen. If that name sounds familiar, you may have heard a previous episode with her spouse, JLo! You can listen here if you missed it.
Raquel Lorenzen is blessed to be married to her high school sweetheart, Lt. Justin Lorenzen, also known as “Jlo," for 20 years, and looks forward to each new adventure life brings. They have two amazing sons, Noah and Braxton, and love to support their many passions as they grow into the men they are supposed to be! As a family, the Lorenzens love pretty much everything outdoors!
Raquel has proudly served our Veterans as a Diagnostic Medical Sonographer for 15 years at the OKC VA Medical Center, and for the past five years, has turned a hobby of photography into a side business. She is part of a team of spouses that created the first Family Peer Support Team for OKCFD and currently co-coordinates the group. Raquel has a passion for supporting fire families in any way she can, whether it’s just a listening ear, helping find resources they may need, praying for them, or sharing their experiences as a couple, both failures and successes.
So what, now what?!?
Communication is the key, and finding your resources before you need them is critical!
Catch Raquel at an event:
Attending: Great Lakes HOT Fire Conference June 11-14th, 2025
Volunteering at: Firemanship Conference July 14-18, 2025
Round table discussion at: Carolina Fire Days conference Nov 12-15, 2025
Email Raquel at: RLorenzen7@gmail.com
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Join incredibly strong firefighter Sarah Johnson as she recaps the three strength sports she participates in. Sarah recently moved across the country to be closer to her coach, Alec, and I'm working on getting her back on the show!
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Last week I requested listener questions and as usual, one of you delivered! (Thanks Paul P!)
Previous guests Megan Lautz (The Rescue RD) and Vanessa Frost-Piedrahita (FirefighterStrengthCoach) answered questions and basically created chaos around the kitchen table.
They also ate all my Ratio yogurt (which is honestly fair because it's the BEST and has 25g protein).
So what, now what?!?
Getchu some friends who come from across the country to support you when you have a crAZy idea like hosting a conference.
Megan's Website
Vanessa's Shift work Blog
Vanessa's Testosterone Resource
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In today's episode I talk about how my crappy vision may impart some knowledge on why you might find it challenging to get started on your own health and wellness journey. Check out the original episode here
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Final chance to donate to Arati's Go-Fund-Me
Last chance to join us for the Women's Tactical Human Performance Summit!
Use the code FRW20 for 20% off at Fluid Nutrition
Today's episode is a quick recap of my trip to NYC to present at the Tunnel to Towers/Guardian Revival Summit. I was once again reminded about the importance of telling our stories and I encourage you to tell your story!
So what, now what?!?
Vulnerability is a superpower, and your story might make a difference in someone's day or their life!
Email me with questions for Megan Lautz, the Rescue RD, and Vanessa Frost-Piadrahita, the Firefighter Strength Coach.
Info@firerescuewellness.org
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In this week's FRW Spotlight you'll hear from Vanessa Frost (or VFP as I call her) regarding the fitness testing conducted at Pflugerville fire. You an hear the entire episode here.
Email Vanessa to get access to the manifesto: vfrost@pflugervillefire.org
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Last chance to get registered for the Women's Tactical Human Performance Summit! Live and Virtual options available 5.9.25!
Check out Tyler's previous episode!
Today, you'll get to hear once again from Tyler Barrett. She's a Savannah Engineer and a strength and conditioning coach who runs 100-milers for fun.
So what, now what?!?
When your body whispers, listen- otherwise it might start to scream at you!
Email Tyler: tyler.barrett@savannhaga.gov
Abbie Smith Ryan's paper on nutrition for injury recovery
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There are many different health and wellness professionals that can positively impact firefighters and fire departments. I talk a lot about Athletic Trainers, but in today's FRW Spotlight I shine the light on the others. You can hear the original episode here.
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This episode originally aired in the spring of 2023, long before I knew I’d one day call Oklahoma home.
This past Saturday, I attended the 30th anniversary ceremony of the Oklahoma City Bombing. A recurring theme throughout the event was the “Oklahoma Standard”—a powerful way of showing up for others that I’ve now witnessed firsthand.
After the ceremony, I spoke with my mentor, Jorge Carvajal, about his experience. I learned for the first time that he responded to the bombing as part of a FEMA team, spending 16 days at the site searching for victims. We had never talked about it before.
So what, now what?!?
Chris Fields has a powerful story, and you need to hear it.
Chris Fields is a former member of the Oklahoma City Fire Department, Chris joined the fire department on July 12, 1985, was promoted through the ranks, and retired as a Major on March 1, 2017, serving the citizens of Oklahoma City for 31 yrs and 7 months. Chris was captured in a photo that became an iconic symbol of the Oklahoma City Bombing in 1995 when he was cradling the body of 1-year-old Baylee Almon. Chris is now dedicating his life to traveling and speaking to other first responders, discussing the brutal realities of a life spent responding to citizens in their darkest hours. Chris tells the story of his life, his 31 years of public service, and how that day in 1995 all combined to take a toll on his life and his family, he suffered in silence for many years. Now he shares how with God, Faith, and Family, he took control and his journey out of the suffering in hopes of helping others avoid the failure, the pitfalls, and to reach out.
Chris also serves as a Fire Liaison on the Advisory Board for Survive First, a 501 C3 organization whose mission is to assist 1st Responders, military and their families who need mental health support from the impact of PTSD, and substance abuse. He is also Co-founder and co-host of a webinar, Trauma Behind the Badge. Chris also serves as a member of the Oklahoma First Responder Wellness Division, giving back to the First Responders who serve and protect the citizens of Oklahoma.
The Boy, the Mole, the Fox and the Horse
Trauma Behind the Badge
Vicarious Trauma Toolkit
Contact Chris: clfields1964@gmail.com
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In today's Spotlight Episode, Joey Antonio riffs on sport supplements and how telling a story is important when educating. You can hear the entire original episode here.
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Today’s guest is Dr. Jay Dawes—one of the pioneers in tactical performance and research. Jay and I first connected nearly six years ago, and now we’re colleagues at Oklahoma State University.
In this episode, we explore what it means to find balance in training. Jay shares a memorable analogy about plate spinners at the circus—when one plate starts to wobble, it just needs a small touch to start spinning again. It’s a simple but powerful reminder for managing training priorities.
So what, now what?!?
We also explore the concept of minimum effective dose—a critical principle for the fire service. Most firefighters don’t have the luxury (or desire) to train 10+ hours weekly. That’s why efficiency and intentionality matter: creating maximum impact with minimal time.
Download a training template based on today's episode
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In this week's FRW Spotlight Episode, AZ digs into the challenges with DIY. Tune in and make sure to share the episode with another agency!
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Hop back and listen to Arati's previous episode here!
Now, jump over and donate to our fundraiser. In her first episode, Arati mentioned that she would not eat a donut for $2000. It would take $2001. We're raising a minimum of $2001, which will make Arati eat a donut from Glazed and Confused. She doesn't know it, but I'll probably make her live stream it on Instagram.
All funds will be donated to Fund the First, which supports Lt. Michael Hoosock and Officer Michael Jensen's families. Lt. 'Hootch' of the Onondaga County (NY) Sheriff's Office (and former DC of the Moyer's Corner Fire Department) and Officer Michael Jensen of the Syracuse Police Department were shot and killed in the line of duty on 4.14.24.
Donate here!
So what, now what?!?
This episode was CHAOS in the best way possible. I got to meet Arati's chief and some of her coworkers. Manilus has something special going on!
Arati's friends:
Chief Jansen Casscles
Firefighter Zachary Whalen
Lt. Michael Gabriel
Milkshakers (who didn't speak, lol):
Firefighter Jacob Seager
Firefighter Ryan Inglis
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In this week's Spotlight, Shante Cofield, the Movement Maestro will hit you in the feels regarding joy. Listen to the original episode here.
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I had no idea how many great people I'd meet within OKC Fire when I moved here 6.1.24. Today I introduce you to J Lo! He's the 5th OKC fire personnel that's appeared on the FRW Podcast and I can't wait for you to hear about the OKC Fire internal rescue survey, the national Fire Rescue Survey and his contribution to the Book of Search.
Justin “J Lo” Lorenzen is married to his high school sweetheart, Raquel, going on 20 years and has two boys, Noah 15yo and Braxton 12yo. He started in the fire service in 2005 at a rural combination department about 30 miles south of the metro and was there for 3 years before getting hired at OKCFD. He’s currently a Lt./Paramedic on the south side of Oklahoma City at station 7/C, “Capitol Hill Creepers”, where he drives Battalion 603.
Justin served as a training officer for 3 years in OKCFD’s training division. He’s currently the president for OKC’s local F.O.O.L.S chapter, Mid-America F.O.O.L.S OKC Metro, as well as a small part of Firefighter Rescue Survey (Internal Survey Implementation). He developed and implemented the OKCFD Grabs Survey that went live in 2020 allowing the Oklahoma City fire department to track their civilian rescues and contribute to Firefighter Rescue Survey. Justin had an article published in Fire Engineering Magazine titled The Oklahoma City Story: Tracking Grabs with Firefighter Rescue Survey – Fire Engineering: Firefighter Training and Fire Service News, Rescue in 2021 as well as an article in the “Book Of Search” titled “Recording Our Rescues To Drive Our Mission”.
Throughout his career Justin has taught at several conferences and training events both locally and nationally. Justin has been a Guest on The Weekly Scrap, Fire Nuggets Podcast, Crew 1st Culture Podcast, Journeyman Fire Podcast, H&H Undisclosed Agents Podcast and Relentless Rejects Podcast. Justin is a member of the Firefighter Rescue Survey team and has assisted multiple other departments in developing their own internal rescue tracking system and contributing to the national rescue survey. His passion is Search and all things training and most importantly leaving the job better than he found it!
So what, now what?!?
It's not clear until WE say it's clear. Search shouldn't change regardless of the report on scene.
Check out the Rescue Survey
Read Justin's Article in Fire Engineering
Purchase the Book of Search on Amazon
Catch J Lo presenting at MidAmerican F.O.O.L.S. Spring Break your Habits (5.2-5.3.2025), Great Lakes HOT and the F
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In this Spotlight Episode, Katie Hirsch, Ph.D. riffs on how HIIT might be important for firefighters. Listen to the original episode here.
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Jadie Miller has almost two decades of experience as a firefighter. Working for three different departments, she has served as a volunteer and today, still serves as an active professional firefighter within Ontario Canada, while also being the CEO and Founder of PYROC. A company dedicated to changing the way we care for and optimize the performance of those that protect the rest.
In 2018, Miller found herself standing on the edge, looking down at an empty shell of herself, recognizing the darkness found in what she didn't or frankly couldn't feel. Suffering from the unique challenges of firefighting that no rookie is ready for, not taught how to prepare for, nor given the tools to deal with.
In 2020, she teamed with Dr. Chris Frueh to investigate, develop, and co-author a framework to more accurately explain her injury. A framework proposed as 'Firefighter Syndrome.’ Born from Dr. Frueh and his team's incredible work with ‘Operator Syndrome,’ Firefighter Syndrome is specific to the challenges of firefighting, while operator syndrome remains specific to the challenges that military special operators within the Army, Navy, and Air Force face.
So what, now what?!?
Firefighter syndrome is a collection of job-specific, interrelated medical, social, and psychological conditions. It involves pathophysiological injuries at the molecular and cellular level of every system in the body, which, due to the nature of firefighting, interact adversely with behavioral and social functioning.
Operator Syndrome Text
https://pyroc.com/who-are-we
email Jadie: jadie.miller@pyroc.com
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Today's Spotlight episode features Kelly Kennedy, Ph.D. We talked about her long career as an exercise physiologist and the importance of agency collaboration. Listen to the original podcast here
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I’ve been fortunate to receive an incredible gift—the opportunity to meet Arati Rudd. Honestly, my life now feels divided into two parts: Before Arati (BA) and After Arati (AA).
My words can’t fully capture the impact of this amazing human, so please listen to her beautiful story so now your life will also be defined by BA and AA.
So what, now what?!?
Although we may lose our way sometimes, as Arati says, 'A life dedicated to serving others is truly a gift."
Sincere thanks to Captain Hoham of Manlius fire for making this introduction.
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In this Spotlight episode, my dear friend Jorge Carvajal talks about burnout. He recognized the signs in me and was able to convey messages that no one else was able (or willing) to convey. Hear the original episode here.
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Meet Taylor Goodman. She's a tiny dynamo on a mission to bring wellness to firefighters.
Formally trained as a strength conditioning coach, Taylor Goodman considers herself a wellness educator more than anything. Over the last eight years she’s held roles in the wellness and fitness industry. From an adjunct instructor for anatomy and physiology to health educator for the Army and currently working with Loudoun County fire and rescue for the last five years. Her passion for the tactical community is driven by the career service of her father in the Navy and many friends and loved ones in the community.
So what, now what?!?
Volume matters. For gymnasts and firefighters.
Connect with Taylor on IG
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Today's Spotlight episode features my advisor, Dr. Jay Dawes. We explored topics such as fit for duty, the validation of fitness standards, and the occasional arbitrariness that can exist within public safety standards. Listen to the original episode here.
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South Metro Fire is making significant strides in human performance optimization, and today’s episode features Dr. Carrie Burns and PA Jeremy Gage. This dedicated medical team is identifying hidden heart disease and saving lives.
Tune in to learn about the CCTA and AI-assisted scanning process used at SMFR.
Dr. Burns joined South Metro Fire Rescue (SMFR) in 2022 as their full-time Wellness and Occupational Physician. Her career began in emergency medicine, training at Wake Forest University Baptist Medical Center, one of the nation's oldest emergency medicine residencies. Her interest in EMS led to a multi-year position as Medical Director for Northern Arizona, where she oversaw more than ten ground and air agencies covering a vast area including the Navajo Reservation, Grand Canyon, Flagstaff, and the Verde Valley. Recently, she received the 2024 Nancy C. Burke Innovation in Public Safety Athletic Training award for her work using Cardiac Computed Tomography Angiography (CCTA) as a screening tool for firefighters. Dr. Burns is honored to serve the line members and staff at SMFR and proud to lead their exceptional Wellness Bureau.
Jeremy Gage has worked at SMFR Wellness since January 2024. A graduate of the University of Colorado CHA/PA Program, he worked in Family Medicine before joining SMFR Wellness. His professional interests include preventative care, chronic disease management, and medical education. He is also a guest lecturer at the University of Colorado CHA/PA program’s Cardiovascular-Pulmonary block.
So what, now what?!?
Risk stratification, EKG, and a calcium score might not be enough for diagnosing cardiovascular disease in firefighters!
Check out the other episodes from SMFR (linked below)!
Chris Macklin, Tommy Gayfield, Kelsey Bailey and Chief Baker
Carrie.Burns@southmetro.org
jeremy.gage@southmetro.org
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This week's spotlight features Nate Palin, former Tactical Manager at the NSCA and current owner of AGD-Any Given Day. Nate talks about hiring professionals, using personnel as force multipliers and recognizing the value of mental health interventions. Listen to the original episode here.
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Zig Markowski is married to Jennifer, a line-of-duty disabled police officer. He is the father of Ziggy and Aubrey and stepdad to Anthony.
He joined the Navy at 17 and trained as an Aviation Electronics Technician in Millington, TN, followed by additional schooling at Cecil Field, FL. He was then stationed at NAS North Island in San Diego and deployed in 1998–99 with VS-29 on the USS Carl Vinson.
After leaving the Navy, Zig pursued a career in emergency services. He completed EMT-B school at the College of DuPage in 2000, followed by the fire academy and paramedic school at Christ Hospital in 2001. During this time, he worked at Lemont FPD before joining his current department on March 19, 2002. He was promoted to Lieutenant in November 2022.
Injury Resume
- 1999: Lower back sprain (per Navy medical records)
- 2006: Knee arthroscopy
- 2016: Neck injury in January, fusion surgery in August
- 2019: Left shoulder surgery in the fall
- 2020: Neck injury shortly after clearance from shoulder surgery, resulting in herniation above and below the fusion (approximately February)
- 2022: Second shoulder surgery in the summer after falling into a river during a class in April
- Countless other tweaks and strains
So What, Now What?!?
Injuries in the fire service aren’t inevitable, but they are likely. Staying fit and healthy reduces risk and potentially speeds up recovery and return to work. A strong mental outlook is crucial in the process, helping firefighters push through setbacks and come back stronger.
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In this Spotlight, Lt. Andy Scott talks about the evolution of the health and wellness program at the Plainfield (IL) fire district. Here about some of the wins and lessons during Andy's tenure as the director of the program. Listen to the original episode here.
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This week’s episode didn’t exactly go as planned… let’s just say the audio was a total mess.
So, here’s the emergency episode—recorded in a quick 15 minutes before bedtime! 😅
In this one, I explain the power of making connections, how to do it effectively, and the best way to phrase your question when seeking help from subject matter experts.
So what, now what?!?
If you need help, ask for it! But remember, expertise has value—so be ready to compensate subject matter experts for their time and knowledge.
Shout out to my previous podcast guest, Kenny Mitchell Jr for a great commute conversation this morning.
Listen to Kenny's episode here.
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In this Spotlight episode, Troy Torrence shares insights on physical training in large academy classes and how the Indiana State Police has shifted away from using fitness as a form of punishment. Instead, Troy emphasizes a proactive approach focused on building up cadets and preparing them for long-term success.
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If you listened to the episode, you know I’m running a care-package giveaway. Be sure to follow the instructions—I’ll draw the winner on February 18, 2025.
In today’s episode, I discussed advocating for yourself with your primary care physician. I didn’t cover advanced heart health screening, but stay tuned—Dr. Carrie Burns from South Metro Fire will be diving into that in a couple of weeks.
So what, now what?!
No one will advocate for you better than you. Pay attention, take care of yourself, and prioritize your health.
Description for your PCP of firefighter basics-yes, this form says "for the pregnant firefighter," but it's a pretty darn good summary of the basics your PCP should know!
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Dr. Maura Shea breaks down the return on investment for Athletic Training services in this week's FRW Podcast Spotlight.
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Science to the Station
7-Minute Science
🔥 Women's Tactical Human Performance Summit 🔥
In this episode, Dr. Brittany Hollerbach and AZ take on NYC and dive into the world of firefighter research—how to formulate study designs, get involved in research studies, and make an impact in the field.
🚒 So what, now what?!?
We break down the next steps for those interested in tactical research and performance.
Pro tip:
🎭 When you can see TWO Broadway shows in one day… DO IT!
Tune in for an insightful (and fun!) episode! 🎧🔥
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Today's Spotlight features the one and only Dr. Creatine, Scott Forbes, Ph.D. Scott riffs on the value of creatine in the brain and how it might help firefighters function better when sleep-deprived.
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Get registered for the Women's Tactical Human Performance Summit! Now with 8.5 Cat A BOC CEUs (for our athletic trainers)
Jon Vought is a firefighter/paramedic in South Florida who’s been on the job since 2009 and currently holds the rank of Captain. He’s a second-generation firefighter, plays the bagpipes for his fire department, and runs his department’s cadet youth group. In 2020, Jon started Rescue 1 CBD with the mission of bringing the benefits of the hemp plant to firefighters without the fear of failing a drug test and is currently coordinating a medical study with U.S. Firefighters using Rescue 1 CBD products.
So what, now what?!?
CBD has many benefits, including improving sleep and helping decrease inflammation, two things that firefighters could use.
Follow Jon on IG
Check out the website
Email Jon: jon@rescue1cbd.com
Hang out with us at Science to the Station
Listen to Dr. Brittany Hollerbach's episode.
Check out Lex's tutorial on 'link in bio" and why you shouldn't use Linktree!
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Dr. Katie Dabrowski is a co-owner of Old Bull Athletics in Florida, and she and her business partner, Frankie, have turned physical therapy care upside down. In today's Spotlight, Katie talks about getting patients better by challenging them with appropriately dosed strength and conditioning.
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Women's Tactical Human Performance Summit
7-Minute Science
We all have "those nights" at the firehouse, but are they a chronic problem or an acute challenge? Our best practice approach to both situations involves forethought and planning because our brains will almost surely let us fail without a safety net for success.
So what, now what?!?
Self-awareness is a superpower. Surviving sleep deprivation either unscathed or lightly impacted involves planning ahead. What can you do TODAY to soften and mitigate the impact of the sleep deprivation that's coming your way?
Call to action: Are you enjoying the FRW podcast? Please give me a rating and a review on your favorite platform, then share the episode with a friend or on your social media channels.
Listen to Dr. Jagim, my new research collaborator here.
Listen to Anna Hartman's episode here.
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Wendy Lund is the CEO of Wellth Management and teaches mindfulness to first responders. In today's Spotlight episode she reminds us that teaching first responder emotional management is every bit as important as teaching advanced airways.
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Register for the Women's Tactical Human Performance Summit! Today's guest, Sarah Parks, will be attending, and you can hang out with her in person!
I meet the most incredible people while attending conferences! At this year's Science to the Station, I met Andy Anich, a guest, and Sarah Parks, today's guest.
Sarah is the embedded Licensed Clinical Social Worker with the Oklahoma City Fire Department, and you'll hear some ways that your department could utilize a behavioral health professional!
So what, now what?!?
There are so many ways that an embedded professional can support your department. What about making 2025 the year you explore the possibility in your agency?
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Welcome to the FRW Spotlight, where we revisit gems from previous episodes in 10 minutes or less. Today, my friend BC Luke Peterson talks about how he manages the wellness needs of a department under 100 members.
Luke Peterson is a friend, battalion chief, and director of the wellness program at my former department. In today's spotlight, Luke shared some wins accumulated during our 20-years of service together.
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Check out Luke's business, Firefighterstraps.com
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You've previously heard from OKC FD's Chris Fields (ret), Athletic Trainer Damon Glass, and Major Cort Smith from the Training Academy. Today, you'll hear from Chief Kelley. Please share the episode and leave us a rating and review!
Richard A. Kelley joined the Oklahoma City Fire Department in 1991 and was appointed Fire Chief in September 2017. He promoted through the ranks in suppression and also held the positions Special Operations Coordinator, Technical Rescue Station Officer, Ride-out Officer, Battalion Chief, Deputy Chief of Support Services and Deputy Chief of Operations. He is a Fire Instructor Level II, EMT, HazMat Technician, Rescue Technician, Dive Team Member and OK-TF1 Task Force Leader.
Chief Kelley was an adjunct instructor for Eastern Oklahoma County Vo-Tech Fire Training Academy mentoring and training students for over a decade. He is a member of the International Association of Fire Chiefs (IAFC), the National Fire Protection Association (NFPA), the Oklahoma Fire Chiefs Association (OFCA) and the Metropolitan Fire Chiefs Association. Chief Kelley is the Past-President for the Oklahoma State Fire Chiefs Association, he also serves on the Board for the YMCA of Greater OKC, Ex Officio Member and Conscience Committee of the Oklahoma City National Memorial and Museum Board of Trustees and the OSU-OKC Fire Protection AAS and BT Degree Advisory Board.
Chief Kelley has been recognized for many awards throughout his career, Captain/Major of the year in 2005 and Major of Special Operations in the Work Section of the Year in 2006.
Chief Kelley has an A.A.S.in Municipal Fire Protection and a Bachelor of Technology in Emergency Responder Administration from Oklahoma State University. He attended the National Fire Academy for multiple classes and completed the Oklahoma Executive Fire Officer Leadership Program in 2015 and Leadership OKC (Class 37) in 2018.
Along with his wife Liz, Chief Kelley’s household includes daughters Mikayla, Johnna and Addison, and stepchildren Emily and Nick and grandchildren Karter Jaye, Gunner Barron, Erin, Legend and Toby. He enjoys spending time with his family and physical fitness. He attends Life Church NW.
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Welcome to the FRW Spotlight, where we revisit gems from previous episodes in 10 minutes or less. Today, Megan Lautz hops on her favorite soapbox: Energy Drinks.
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As always, my New Year episode features someone who supports and inspires me and is unrelated to the fire service. Lex Lancaster and I have been working together since 2018, when she designed my original logo and website and started working behind the scenes supporting my business. I'll let her introduce herself below!
It’s so nice to meet you, I’m Lex!
I’ve created my dream career by marrying my passions in life. I’m a physical therapist turned digital entrepreneur, and I’m living my best life helping other health and wellness business owners get shit done in their businesses.
I co-owned Renegade Movement and Performance, a 6-figure sports and pelvic health physical therapy clinic in New England, from 2020-2023 and was primarily the clinic manager after decreasing my treatment hours. So, all that backend stuff you wish you didn’t have to do? That’s my specialty.
It’s my pleasure to welcome you to my corner of the internet, where I have helped countless health and wellness business owners level up and get shit done. I’m here to help clear your plate of the tasks you hate.
So what, now what?!?
That thing you think is only a dream? It can be a reality. Take back the authorship of your life story!
Lex's Website
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Listen to her podcast, Up in my Business with Lex Lancaster
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I had the pleasure of meeting Cort Smith at the OKC Fire Training Academy when I stopped in one day to speak with Damon Glass. Cort is one-of-a-kind, and I'll never forget his statement about research: "If there's a better way to do something, I want to hear about it!"
Did Cort and I become best friend nerds at that exact moment? I think so!
Cort Smith holds the rank of Major at the OKC Fire Department and is currently assigned to the Fire Training Division. Smith has been with OKC Fire since 2008 after serving in the US Air Force for 12 years. Cort believes there are no basic vs. advanced skills- there is only the best way and therefore endeavors to teach all academy recruits accordingly. Major Smith believes in pushing recruits to work beyond their perceived limits to the point that they know no limits and are ready to go out and save lives. If you want to be one of the few who wears the gear that others can’t wear, goes the places others can’t go, and save the lives that others can’t save, he and his team will get you there.
So what, now what?!?
There is ONLY the best way.
Connect with Cort via email: firesmith405@gmail.com
Cort's IG
The Talent Code
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Do not wait!
Damon Glass and I have been social media friends for a few years but haven't met in person until recently. As luck would have it, Damon set up a meeting with my advisor, Jay Dawes to talk shop. During the meeting, one of them brought me up, but Damon didn't know I had moved to OK!
Surprise! Now we're besties! Good luck to Damon.
In today's chat, we discussed his position at OKC, his approach to the academy setting, how he takes care of nearly 1,000 veteran firefighters, and what he does in his free time (hint: he doesn't have any!). We also hit on his propensity to eat too many donuts and fried bologna sandwiches (yeah, that's an Oklahoma thing).
Damon Glass is a U.S. Army veteran and an Oklahoma University graduate. During his 24 years as a NATA-certified athletic trainer, Glass has had diverse experiences. He’s been an athletic trainer at the high school and college levels, the Oklahoma State Motocross series, the International Finals Rodeo, and the Valir Physical Therapy Industrial Athletic Trainer/ Business Development manager. However, he currently has the best athletic training job in the world, working with the best tactical athletes at the Oklahoma City Fire Department.
So what, now what?!?
I've said it eleventy-billion times: Your best first hire is an athletic trainer.
Follow Damon on LI
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I met Jenna Weinstein in at the Society for Sport Neuroscience conference in 2021 (I think) whilst having a wardrobe malfunction being mitigated by previous podcast guest Katie Dabrowski. How's that for 2 degrees of Kevin Bacon???
On today's episode, we had a killer conversation about mental performance and resilience and the factors that play into those skills.
Jenna is originally from Brooklyn, NY and now lives in Savannah, GA.
A lifelong athlete, Jenna has competed in soccer, collegiate rugby, figure competitions, marathons, powerlifting, and CrossFit. She completed her master’s degree in Sport and Performance Psychology at Springfield College. For the last ten years, Jenna has been working as an instructor and trainer for the U.S. Army. She creates programs and leads classes that teach Soldiers mental toughness, team building, and leadership skills.
Jenna is currently finishing her doctorate in Public Health at Georgia Southern University. Her research is focused on organizational burnout, specifically in teachers. She hopes to broaden her research to different populations, including first responders.
When Jenna is not training Soldiers, or working on her dissertation, she enjoys working out, creative writing, and spending time watching cooking shows with her husband and dogs.
So what, now what?!?
Do you want to play for a team, or WITH a team???
Books Jenna mentioned:
Grit
Chasing Excellence
Follow Jenna on IG
Breaking news: I just found out that Jenna writes novels for fun! And a new novel is dropping on 12.12!!! Check it out her books here!
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The good vibes are palpable when Ali and Andy talk about sports physical therapy and helping firefighters feel their very best. You're going to love this conversation.
Alison Heartman, PT, DPT, CSCS, is a Sacramento-based physical therapist, strength coach, and health and wellness coordinator for the fire rescue community in the greater Bay Area of California. She currently works in-house for Contra Costa County Fire Protection District, helping them develop and expand their health and wellness services, as well as providing one-on-one physical therapy, strength programming, and academy physical fitness. Alison uses that hands-on experience to consult and educate other departments in the area on the importance of proactive physical, mental, and emotional fitness programs to support their personnel. Her career goal is to use her expertise to support the fire rescue community and contribute to the growing development of health and wellness in this field.
Andy Anich is a sports physical therapist and certified strength and conditioning specialist. He has over 7 years of experience working with professional athletes, first responders, and the active general population. After receiving his doctorate degree, he focused his training and continued education in the field of exercise progression and strength and conditioning. Andy saw the need to put a stronger focus into a commonly missing aspect of rehab. The ability to train and educate personnel to manage heavy forces that are unevenly distributed to the body, similar to the mechanics seen in sports and the tactical workforce, has been imperative in developing preventive and rehabilitative strategies for first responders. Currently, Andy is a health and wellness coordinator, physical therapist, and strength and conditioning coach for Contra Costa County and Santa Clara County Fire Departments. His professional mission is to develop a gold standard blueprint for health and wellness that is reproducible and scalable for any department.
So what, now what?!?
An embedded and in-house physical therapist might not be immediately attainable for a smaller department, but there are many ways to bring the benefits of PT to your department.
Check out Recon Performance
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Vanessa Frost-Piedrahita drove six hours to teach my motor control and learning class at Oklahoma State University a couple of weeks back, so it was only proper that we do an in-person podcast while standing around my kitchen island.
You can grab Vanessa's bio at her previous episode, linked here: Previous VFP Episode
So what, now what?!?Health can equal performance!
Email Vanessa: vfrost@pflugervillefire.org
Jenna Yentes Episode
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Jenna Yentes is an incredibly kind and fun nerd with whom to share grocery store beers! In this week's episode, hear about our outing to the grocery store bar in College Station, Texas. We also talk about science, of course!
Dr. Jenna Yentes is an Associate Professor in the Department of Kinesiology & Sport Management at Texas A&M University. She is a human movement scientist with a focus on locomotion and posture. Recently, Dr. Yentes has begun investigating the performance effects of a limited range of motion due to restrictive PPE in firefighters. Her other research investigates movement disorders associated with aging and disease.
Dr. Yentes served as the interim director of the Huffines Institute for Sports Medicine and Human Performance, where she worked closely with Texas A&M Athletics' Sports Science and Sports Medicine. She has degrees from the University of Northern Colorado, California State University Fullerton, and the University of Nebraska. Before coming to Texas A&M University, Dr. Yentes was faculty at the University of Nebraska at Omaha and research staff at the Veterans’ Affairs Hospital in Los Angeles, California. Her fur children, especially the corgis, keep her busy in her free time.
So what, now what?!?
Gear fit matters!!!
Listen to the previous episode regarding gear fit here.
Female firefighters, scan your body and help Dr. McQuerry make patterns that fit us!
X: Dr_JennaY
IG: @jennarita_y
website
Texas A&M Performance Summit Jenna mentioned
Science to the Station
Athlete Engineering Event
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Joel and I talked about one of my favorite topics (sleep) and he has some tremendous insight into FD shift schedules, alerting systems and organizational impacts on sleep.
Joel M. Billings, PhD is an assistant professor at Embry Riddle Aeronautical University. He is the Program Chair for the undergraduate degree program in Emergency Services and teaches courses in fire and emergency services. Dr. Billings’ research expertise focuses on firefighters’ sleep and health. Specifically, he studies firefighter sleep process and sleep-wake cycles, fire department shift schedules, and the cardiovascular and sleep impacts of firefighter alerting systems. His research is funded by NIH/NHLBI and DHS/FEMA.
His goal is to improve health, safety, and performance of members in the fire and emergency services profession by bringing together research and practice. He has former experience as a volunteer firefighter and EMT-Basic in Michigan. Dr. Billings serves as a member of the Science Alliance, council member for the Healthy Work Design & Well-Being cross-sector program at NIOSH, and serves on the Council of Governors at the International Fire Service Accreditation Congress.
So what, now what?!?
Joel's top considerations to improve firefighter sleep:
1-get rid of the Kelly schedule
2-integrate appropriate and responsible napping
3-get rid of the morning wake up "alarm"
4-shift start time later
https://faculty.erau.edu/Joel.Billings
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Cindy McKnight is an incredible human and great supporter of the fire service! Make sure to listen all the way to the end for an wonderful piece of advice regarding compassion fatigue. (After the music outro...)
Cindy McKnight is a National Certified Counselor (NCC) and a Licensed Clinical Professional Counselor (LCPC), currently licensed in 4 states. She received her Master of Science in Human Services/Community Counseling, her Bachelor of Arts in Behavior Sciences and her Associate’s in Human Services.
She additionally holds certifications as a Certified Clinical Trauma Professional (CCTP), a Board Certified–TeleMental Health Provider (BC-TMH), a Certified First Responder Counselor (CFRC), Critical Incident Stress Debriefing (CISD), Critical Incident Stress Management (CISM), Human Services & Mediation Certificate, and is also trained to render Eye Movement Desensitization and Reprocessing (EMDR) services.
Cindy has over 20 years of experience in the mental health field, having practiced in both NFP, for profit and for the health department before opening her own private practice, Living Pono Counseling, in 2017.
Cindy’s passion for working with the first responder community is deeply rooted, having been raised by first responder parents. Cindy has worked with numerous fire and police departments across the state supporting teams throughout trainings, mental health awareness, debriefings, individual therapy, and critical incidents.
Her wellness mission for the first responder community has continued to grow as she’s built the team at Living Pono Counseling, with many of the staff coming from first responder families as well and working with the population and their families currently.
She has served as a breakout speaker and panelist at state-wide and national conventions for first responders to bring awareness from a mental health lens to the community.
Cindy uses a trauma-informed and solution focused approach to therapy and has many collective years of experience additionally in forensics, sex therapy, crisis management, care coordination, and community outreach. Her goal is to provide a nurturing environment for a healing journey for all her clients, fostering a space to help cultivate personal growth and ultimately achieve a sense of harmony within her clients.
So what, now what?!?
Feeling comfortable with your therapist is the first and might be the most important step!
Living Pono Website
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Dr. Bob Lockie does great tactical research, is a great friend, and his sock game is unparalleled.
Dr. Robert Lockie is an Associate Professor of Strength and Conditioning at California State University Fullerton and has been a sports and tactical researcher for over 20 years. He has conducted numerous research projects with law enforcement, fire, military, and sports organizations. Dr. Lockie has authored or co-authored over 150 manuscripts and 100 presentations on the topics of law enforcement, firefighter, and military fitness, testing, and tactical performance. He has presented his research findings locally, nationally, and internationally. Dr. Lockie has been recognized by Elsevier & Stanford University as one of the top 2% most-cited scientists in the world (https://elsevier.digitalcommonsdata.com/datasets/btchxktzyw/6). In 2024, Dr. Lockie was awarded the National Strength and Conditioning Association’s Tactical Strength and Conditioning Professional of the Year.
So what, now what?!?
Determining an exact minimum standard for firefighter health and fitness is difficult, but being in better condition is never a detriment!
Connect with Dr. Lockie-
Email: RLockie@fullerton.edu
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Before you listen, download the PDF!
Last week, Andy Scott spoke about mobility training, and one of my listeners requested more information. Thanks for another great question, Paul. You can hear more of Paul's questions on this previous episode.
So what, now what?!?
We can't prevent injuries, but we might be able to decrease their likelihood if the joints that should move, move well and the joints that should be stable remain so!
Listen to Dr. Jen's episode
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The Associated Firefighters of Illinois (AFFI) established the Resiliency Committee at their 2022 Convention. On today's episode, I interviewed Chairman Joe Galli, Co-Chair Andy Scott, and Dani Cook of Naperville Local 4302.
These three committee members took time out of their schedules to share the magic of the resiliency committee, and you'll want to learn more so you can get this committee working for you in your state as well.
Joe Galli is a 22-year fire service veteran, the former president of Elgin (IL) Local 439, and a 17-year member of its executive board. He created the resiliency committee concept when he realized that the best way to care for Illinois firefighters was to provide them with resources right in Illinois.
Lt. Andy Scott is the VP of Plainfield (IL) Local 4560 and was one of the original full-time hires when Plainfield transitioned from paid on-call to career firefighters. Andy is also an NSCA TSAC-F and peer fitness trainer. (We all aspire to create glutes like Andy's.) Hear Andy's previous episode. Listen to the episode re: rhabdo.
Dani Cook has been a Naperville (IL) Local 4302 firefighter for five years. In her short tenure, she has developed a rapport with co-workers that has allowed the tearing down of the stigma surrounding mental health.
So what, now what?!?
Taking care of your firefighters starts at the local and the state level. Relying on national-level resources might prove to be too little or too late.
Follow my friends on IG:
Joe Galli
Andy Scott
Dani Cook
Emails: racing.taco@icloud.com; pfdmefic21@yahoo.com; decook2000@yahoo.com
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Our creatine use in firefighters review paper is out!
I've gotten some comments lately about our firefighters not being strong enough. But when I ask about the type of on-duty training the departments are conducting, it's often circuit-style training with limited weights.
Circuit-style training is a legitimate format for multiple people in smaller spaces. That said, it's unlikely to get the typical firefighter much stronger unless they are quite deconditioned.
When it comes to getting people stronger, I knew exactly who to ask. Dr. Taylor Dinyer-McNeely is a professor in my department at Oklahoma State, so we posted up in her office and had a great conversation. {You will all feel immersed in the experience because it sounded like someone was knocking down the Kinesiology building while we were having our conversation.}
Taylor Dinyer-McNeely is an assistant professor in the School of Kinesiology, Applied Health and Recreation at Oklahoma State University. She teaches an undergraduate course in Sports Supplements for Human Performance and a graduate class in Principles of Performance Enhancement. Her primary research interests include understanding the mechanisms of fatigue and physiological responses and adaptations to resistance exercise in females.
So what, now what?!?
When it comes to getting stronger, multiple sets of 4-6 reps with several minutes of rest in between is what the Dr. ordered.
Connect with Taylor on IG
Check out coaching with Dr. D!
Check out the previous episode with Dr. Katie Hirsch
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Check out Newman's previous episode here!
Brian Newman returns to the show to talk about testosterone replacement, selective androgen receptor modulators (SARMs), and the ever-so-popular weight loss drugs.
He gives a fair perspective regarding all modalities that can be summarized as not all bodies work the same, and buyer beware. Another fact to remember is "test, don't guess!"
So what, now what?!?
If you are an obese firefighter or simply not 'feeling yourself' any longer, some of these therapies might be helpful. But the first and potentially best course of action is to get your house in order. Focus on recovery and sleep, nutrition, aerobic and resistance training, and hydration to start moving the needle in the right direction. And if you choose to partake of assistance, do it under the care of a physician monitoring your bloodwork 3-4x yearly!
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I needed to record a solo episode for this week unexpectedly, and when I went to bed last night, I wasn't sure what I wanted to speak about. But I woke up today and chose violence.
From my news feed: "Twelve Tufts University lacrosse athletes were hospitalized after a recent graduate from Navy Seal training took them through a workout."
Excuse me, please?
As I acknowledge in the recording, we don't know all the facts, so there may be more to this story, but at first glance, this is lunacy. What was a collegiate sports team doing in the care of a Navy Seal? And a better question: What were his qualifications for training (and I use that term loosely) these athletes?
But we in the fire service aren't doing much better. I've heard countless stories of candidates and academy attendees being harmed by those who are supposed to be taking care of them.
Physical fitness shouldn't be punishment, and randomly adding high-intensity exercise work as a penalty for poor performance on job tasks is just lazy instructing and has the possibility of causing real harm.
Making a candidate run a set of wind sprints every day because they aren't "in good enough shape" isn't going to significantly impact their physical fitness. But it sure could injure them, especially if they're already fatigued from PT and fireground task training.
So what, now what?!?
We, as a fire service, need to do better. It's time to stop tasking firefighters with the physical fitness training of other firefighters.
Call to action: We need to start conversations in the hallways of fire departments, research institutions, the IAFF, and even high schools. Academy students and FD candidates shouldn't walk in the door in dire physical condition. We must also figure out physical fitness standards that accurately correlate to job task performance to protect our level of service and the lives of the very employees who staff the stations.
Do you have thoughts to add to the conversation? Please send me an IG DM or email me at info@firerescuewellness.org
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The Beltane Guild is a 501c3 non-profit focused on reproductive health and policy implementation for firefighters. I spoke with founder Maia Brown and board members Melissa Lawlor and Dr. Brittany Hollerbach during this week's episode.
Time and time again, a firefighter gets pregnant, and it’s only then that a department realizes its pregnancy policy is dangerously outdated, possibly even unlawful. The Beltane Guild can help your department adopt a comprehensive policy that will not only keep your firefighters safe but will also guide how to navigate the following reproductive health topics:
· infertility
· pregnancy
· miscarriage
· lactation
· adoption
· reproductive health education
Check out the bios for Maia Brown, Melissa Lawlor, and Brittany Hollerbach
So what, now what?!?
Firefighters experience fertility challenges at a rate higher than the civilian population. They also have an increased risk of miscarriage, early birth, and infant health issues. Further, if your department doesn't have policies in place now, now is the time to get those written. The Beltane Guild can help!
The Beltane Guild provides financial assistance to firefighters needing fertility treatment. Contact them to apply.
Consider partnering with the Beltane Guild
Check out the Beltane Guild Website
Follow their IG account!
Check out the Science Allliance!
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I recently realized that although I've told my story, or parts thereof, on over two dozen podcast guest appearances, I've never shared it with my own listeners.
So, on my second-anniversary episode, I'm spilling my guts.
So what, now what?
Tell your story. You never know who is listening and needs to hear it.
Happy Podcast-versary to my guy Jeremiah, who edits all of my nonsense and Lex who keeps my website looking amAZing.
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This week, you get to meet my girl, Tyler Barrett. Tyler and I have much in common, including firefighting, strength and conditioning, and a love of dogs.
Tyler and I discussed her sports background, her stint as a Strength Coach, overlapping her Master's Degree and getting hired at Savannah, and so much more!
Click here for Tyler's bio!
So what, now what?!?
Where there is a will, there's a way. Mental toughness is the key to success, whether you're trying to get hired or promoted or manage another aspect of your life.
Connect with TNB on LinkedIn
Email Tyler: tyler.barrett@savannhaga.gov
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Lt. Kenny Schroeder is a friend I first met on LinkedIn and became acquainted with IRL in April during a trip to Kentucky. Kenny showed me great hospitality at the Fort Mitchell Fire Department and I enjoyed meeting FMFD and surrounding area crews.
Kenny Schroeder currently serves as Lieutenant with the Fort Mitchell Fire Department in Fort Mitchell, Kentucky. He also actively volunteers in the greater Cincinnati, OH, area. He serves as a Team Coordinator for the Kentucky First Responder Peer Support Team and the Pet Partners First Responder Pet Therapy Support Team. Additionally, he is a Board Member of the Tri-State Peer Support Team and the Tri-State FACE (Firefighters Attacking the Cancer Epidemic) Team. Kenny also serves as an assistant Trauma Responsive Care Instructor, CPR Instructor and a Facilitator with The Ohio State Mindfulness in Motion Program, using his experiences to foster resilience and well-being among his peers.
Kenny believes that mental health is crucial at any age, especially for first responders who regularly face high-stress situations. He is passionate about reducing the stigma of seeking help, emphasizing that true courage lies in maintaining mental health and self-awareness. These elements are the keys to genuine freedom and authenticity, enabling first responders to be at their best when others need them the most.
So what, now what?!?
Your story is powerful; you never know who you will impact when you tell it.
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You can hear Fernando's previous episode here.
Today, I welcomed back my friend Fernando Montes, who recently retired as LA County Fire's exercise physiologist.
Fernando is a wealth of knowledge; and as usual, we have a wonderful conversation to share with you.
So what, now what?!?
Selecting outstanding candidates and keeping recruits in the academy is critical for the success of public safety.
Connect with Fernando via email: fmontes0422@yahoo.com
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Check out Mike's previous episode!
7-Minute Science is 8.26.24
Mike Conner is a good dude and has been an excellent resource for many great conversations. When Frontline Mobile Health started its recent social media series on blood biomarkers, I was intrigued and knew my listeners would love to learn more and benefit from the expertise!
So what, now what?!?
Having a primary care physician and getting regular physicals and bloodwork to monitor your health is an investment in your future! If you don't do it for yourself, do it for the ones who love you!
Email Mike: mike@frontlinemobilehealth.com
Frontline's Website
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Kenny Mitchell Jr. is a retired Firefighter, business owner, and friend to many. Recently, we were able to sit down for a long overdue conversation, and this week's episode is the result.
Kenny's Bio
So what, now what?!?
Mental health and physical health are intimately entangled and by addressing one, the other will improve. But why not attack both at the same time?
Attend the OYT Event in September
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Check out Rob on a previous 7MS (He starts at 3:30)
Hang out with us at OSU/OKC at the Physical Employment Standards Conference in February 2025!
Rob and I met an unknown number of years ago at an unknown tactical event and became fast friends. He is an incredibly wonderful human and an amazingly impactful researcher in police, fire, and military. His charisma and ability to communicate with the end user are unparalleled.
Dr. Orr's Bio
So what, now what?!?
Tactical personnel want the bottom line; influential researchers give them exactly that! What is the "a-ha" moment that results from the research?
Bond University Website
Rob's publications
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Here are a few FRW updates and some tremendous listener questions. To skip the life updates and get straight to the listener questions, fast-forward to right around 12:00 minutes in. As always, thank you to my Insta-friends, who made great suggestions. Props to Paul, Sal, William and Jimmy. And honorable mention to Zig who suggested pre-workout and peanut butter after I had already recorded. Perhaps in a future episode...
I sincerely appreciate comments, reviews, shares, and subscriptions to the podcast. Thank you all!
So what, now what?!?
When all else fails, radical and unapologetic belief in yourself always wins!
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The next webinar is on 8.26.24 at 6 pm CENTRAL.
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Tim is a 38-year student and fire and emergency services educator, currently serving as the Fire Chief for Loveland Fire Rescue Authority. Chief Sendelbach has extensive leadership experience, serving as a chief fire officer across seven states and through the private sector as a senior executive. Tim previously served as the Editor-in-Chief and Conference Director for Firehouse, overseeing the content and editorial direction of Firehouse Magazine, Firehouse.com, Firehouse Expo, Firehouse World, and related products. Tim also served as the Editor-in-Chief for FireRescue Magazine and Firefighternation.com. Tim is a credentialed Chief Fire Officer and Chief Training Officer with the Center for Public Safety Excellence (CPSE). He has earned a master’s degree in Leadership from Bellevue University, a bachelor’s degree in Fire Administration and Arson, and an associate’s degree in Emergency Medical Care from Eastern Kentucky University. Tim has also served as the editor of the International Society of Fire Service Instructors (ISFSI) publication The Instructor and as a contributing author to numerous other publications, including The Volunteer Voice, Firehouse.com Members Zone, National Fire & Rescue, The Atlantic Firefighter, and the Fire & Emergency Television Network (FETN), for which he was the writer/developer of the featured “SURVIVAL!” program. In addition to his numerous accomplishments as a writer, Tim has been a featured speaker in 48 U.S. states, six Canadian and two Australian provinces. In 2015, Tim was recognized by Eastern Kentucky University College of Justice & Safety Alumni Society as a Distinguished Alumnus in recognition for his significant contributions and outstanding service to the Justice & Safety Community. In 2014, Tim presented the keynote address for the National Fallen Firefighters Foundation (NFFF) Life Safety Summit in Tampa, Florida, attended by 200 of the most influential leaders in the American fire service. In 2007, Tim presented the keynote address at the Fire Department Instructors Conference (FDIC) in Indianapolis. He was also selected to serve on the City of Charleston Post-Incident Assessment and Review Team following the tragic loss of nine firefighters in the Sofa Super Store Fire. In 2001, Tim was awarded the George Hughes Award from the Texas Association of Fire Educators (TAFE) for his accomplishments as a speaker and trainer in Texas. Tim strongly advocates for firefighter health and wellness and frequently competes in long-distance triathlons and related fitness events worldwide.
So what, now what?Just get started with firefighter health and wellness!
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I had the privilege of meeting Dr. Brittany Hollerbach in person at a Tactical Summit in Texas, and we had a blast talking firefighter research, discussing the pros and cons of Rothy shoes (there are no cons), and touring the famous TEEX training facility together.
Brittany is a g**-damned cheetah, and you're going to love this conversation!
Dr. Brittany Hollerbach is an Associate Scientist and Deputy Director at the Center for Fire, Rescue & EMS Health Research, part of NDRI-USA. She has extensive experience working with the fire service on several federally funded studies, including as the Principal Investigator (PI) on a FEMA-funded study examining perceptions of protective strategies for COVID-19. She is also working on two studies examining the health of women firefighters. Dr. Hollerbach is interested in general firefighter health, given her background as a former firefighter and, specifically, the translation and dissemination of health research.
So what, now what??
Research and data can change the world of firefighting! Get involved with research, read research, and listen to the scientists who interpret the research!
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Last chance to register for 6.24.24 7-Minute Science!
Becky Swan is one of the OGs in tactical personnel care, having been the athletic therapist with the Vancouver Police Department for the past 13.5 years! During our recent trek across the Canadian border, I also learned she is among the most adventurous and kind humans I've ever met.
During today's podcast, she and I spoke about the care she provided for the Vancouver PD, how that role evolved during her time there, and her new role with the West Vancouver PD.
Becky Swan recently started as the Wellness Coordinator with the West Vancouver Police Department, where she will develop wellness initiatives for the department's employees. Before this recent change, for the past 13.5 years, she was the Athletic Therapist and Certified Strength and Conditioning Specialist with the Vancouver Police Department, where she led the Physical Health & Performance Team, which provides on-site rehabilitation, physical conditioning/testing, and various wellness initiatives.
She started as the VPD's Fitness Coordinator in 2010 and progressed from the solo wellness position to the Physical Health and Performance Management Specialist, where she oversaw a fitness coordinator and two athletic therapists. In addition to her team, she implemented an on-site contract physical therapy service that provides physiotherapy and massage services to all employees.
She continued her education by completing her Master of Rehabilitation Science degree, where she created various police officer wellness initiatives and conducted a study exploring stakeholder perspectives on how to implement physical rehabilitation programs effectively in police departments.
In 2021, Becky became a Trauma Resiliency Peer Trainer, assisting in educating VPD members on trauma and how to support each other. This led her to growing her knowledge of taking a trauma-informed approach to caring for her police officers and educating other therapists/strength coaches on how to implement a trauma-informed care approach.
Externally, she supports the growth and development of police officer wellness resources by speaking at various conferences internationally. Her goal is to spread awareness of officer wellness and connect wellness professionals, officers, and police agencies to support future growth and collaboration.
So what, now what?
Although Becky works for Police agencies, her approach and dedication to trauma-informed care are models for public safety throughout North America.
Contact Becky: beckyswan@me.com
Check out her website!
Resources Becky mentioned:
Wounded Warrior/Dr. Tim Black
Widen the Window/Dr. Elizabeth Stanley
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Last chance to register for June's 7-Minute Science!
Fernando Montes has over 40 years experience in Human Performance and is recently retired from LA County as their exercise physiologist. Welcome to retirement my friend!
We chatted about a wide variety of topics including heat stress and heat injuries as well as rhabdomyolysis. You're going to love this episode. Please give us a rating and a review.
Check out Fernando's bio here!
So what, now what?!?
Fire service: we can do a better job taking care of our firefighters. Find resources to improve the health and wellness of your department. If you don't know where to turn, send me a message and we'll set up a consultation.
Connect with Fernando via email: fmontes0422@yahoo.com
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Get registered for 7-Minute Science 6.24.24
VFP is a rockstar in the tactical space and I'm honored to call her a friend. Listen, she's my queen of safety when I need to share location with someone! She's back for a second episode and an update on what's been happening at Pflugerville Fire for the last 18 months. Listen to her previous episode here!
Vanessa Frost-Piedrahita is a strength & conditioning coach for the fire service. Her goal is for firefighters to do strong work, build strong minds, and live strong lives from academy to retirement. She is the Health & Fitness Coordinator for the Pflugerville Fire Department. Since 2016, she has overseen all aspects of firefighter health, wellness, and performance. Before working with the fire service, Vanessa worked as a strength & conditioning coach for Southern Illinois University. Vanessa has a Master of Science in Education in Kinesiology and a Bachelor of Science in Biology from Southern Illinois University. She is a Certified Strength & Conditioning Specialist (CSCS) with distinction and a Registered Strength & Conditioning Coach (RSCC) from the National Strength & Conditioning Association. She also holds credentials from USA Weightlifting, The Ready State, Crossfit, and is a Master Resilience Trainer through the United States Air Force.
So what, now what??
Having a highly qualified and credentialed outside professional is always the best answer. But Vanessa shares some best practices for those departments that can't make that happen right now.
Email Vanessa: vfrost@pflugervillefire.org
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I got to meet Dr. Christle at the NSCA Great Lakes Conference in April, and she's a powerhouse and a wealth of knowledge regarding injury, training, and nutrition.
Dr. Christle Guevarra holds a Master of Science in Chemistry from University of Wisconsin-Madison and a Doctor of Osteopathic Medicine from Western University of Health Sciences. Passionate about education, she was awarded a Pre-Doctoral Teaching Fellowship at WesternU, where she taught osteopathic medical students.
Christle completed her Family Medicine residency at Crozer Health in PA, where she was awarded “Resident of the Year.” She then completed her Sports Medicine fellowship at the University of Nevada Las Vegas. Currently, she maintains a telemedicine private medical practice, serves as a traveling Team Physician for US Figure Skating, and is a project manager for RP Strength.
As a firm advocate of Exercise Is Medicine, Christle believes in “practicing what you preach.” A former competitive powerlifter, she now enjoys lifting while also training for Brazilian Jiu-Jitsu.
So what, now what?!?
An injury isn't the end of the world! There are so many ways to train around it!
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Get registered for 7 Minute Science 6.24.24 at 6 PM CENTRAL!
Today's guest is my friend Traci Tauferner, and wow, did we have the best conversation about Athletic Trainers and their value in public safety. Give it a listen and make sure to review and rate the podcast on your platform of choice.
Traci Tauferner is the go-to expert for those on the front lines. As the Director of Industrial & Tactical Medicine at Advanced Physical Therapy & Sports Medicine, she's spent years specializing in the unique needs of law enforcement, paramedics/EMTs, firefighters, SWAT teams, and military personnel. Traci's approach is all about staying ahead of the game. She's developed tailored programs focused on wellness and injury prevention, utilizing job analysis, physical ability tests, and customized training regimens to keep first responders in top shape.
Not content to keep her knowledge to herself, Traci has taken her expertise far and wide. She's been a featured speaker at conventions and symposiums regionally, nationally, and internationally, sharing insights on tactical testing, rehabilitation, and wellness strategies that can make all the difference in high-stakes situations. As a veteran of the Wisconsin Army National Guard, Traci brings a unique perspective and depth of understanding to her practice, having firsthand experience in the challenges and demands faced by those in uniform.
So what, now what??
The value of a culturally competent and trauma-informed athletic trainer can not be overstated in the public safety realm.
Connect with Traci on LinkedIn
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When I interviewed my girl Vanessa F-P about her position at her department, I never imagined that 18 months later, I'd be interviewing her Chief. In today's episode, I had a fantastic conversation about all of the wonderful work happening at the Pflugerville Fire Department.
Chief Perkins was appointed the Fire Chief on October 1, 2021. He joined the District in 1998. During his 26-year career with the District, he has risen through the ranks, becoming a Chief Officer in 2011. He has worked as the Assistant Fire Chief, a Shift Commander, and as the Training & Safety Division Chief before being appointed as the Fire Chief.
Chief Perkins graduated from the San Antonio College Fire Academy in 1997, and went on to work on an ambulance for a rural EMS system before joining the District. He earned an associate degree in fire protection technology from Austin Community College in 2001, a Bachelor of Applied Arts and Sciences Degree from Texas State University in 2013, and a Master of Public Administration Degree from the University of Texas at Rio Grande in 2018. He is a designated Chief Fire Officer by the Center for Public Safety Excellence and is a Texas A&M Fire Service Chief Executive Officer.
Chief Perkins has managed multiple high-profile incidents, including multi-alarm fires and widespread disaster response, throughout his career. He has a history of developing industry-leading community, training, health, and safety programs. He has established and taught fire protection technology programs in central Texas high schools and at the collegiate level.
Chief Perkins is a fourth-generation Mexican American who lives in Travis County with his wife and two sons.
So what, now what?!?
Take good care of your people and they will take good care of your citizens!
Check out the Travis County ESD 2/Pflugerville Fire Department website
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All roads seem to lead to Pflugerville...hear why in today's podast!
I had the opportunity to sit down with Russ Burnham from Frontline Mobile Health. Check out this previous episode from Mike Conner, another Frontline good dude!
Russ and I talked a lot about firefighter health and wellness and how policy implementation can seem scary, but it actually protects the employees, the supervisors, and the department from risk.
Russ Burnham spent 20 years as an active-duty Soldier in both the enlisted and commissioned officer ranks. He is a graduate of the Interservice Physician Assistant Program and the founder of Front Line Mobile Health, PLLC. His military experience includes serving in the executive medicine program at Walter Reed Army Medical Center where he cared for General Officers, Federal Judges, Military Attachés, Ambassadors, and members of Congress. He served as a special staff officer in the 10th Mountain Division, 1st Cavalry Division, and the 3rd Security Forces Assistance Brigade. He deployed multiple times to Afghanistan.
Burnham was the second Soldier in history to be recognized as the US Army Soldier of the Year in 2003. He is a Sergeant Audie Murphy Inductee, the 2007 U.S. Army Medical Command NCO of the Year; and was awarded the Ditch Medicine award in 2014 by the US Central Command Surgeon for outstanding battlefield medicine and leadership.
His interest in occupational medicine grew out of his time as Aeromedical Physician Assistant and recognized the strikingly similar parallels between the US Fire Service and US Army. He continues to research and understand the dynamics of how leadership, cardiovascular disease, cancer, and human performance intersect.
Front Line Mobile Health is a Veteran-Owned company leveraging its military experience and human talent to develop relevant health and wellness programs for Public Safety organizations across the nation. Our core focus is preventing the three leading causes of death – cardiovascular disease, cancer, and suicide and generating actionable medical intelligence for our patients and senior leaders.
Front Line’s mission is to drive existential change to policy, appropriations, and legislation at the organizational, local, state, and federal levels and is the platform of choice in public safety health, and wellness.
So what, now what???
Policy change can seem like a slippery slope, but it doesn't have to be! Health policies can save lives.
Email Russ: russ@frontlinemobilehealth.com
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Today's episode is all about how movement, sleep, nutrition, hydration, and many other factors can impact your risk for injury.
Say hello to my friend Lee Burton, President and co-owner of Functional Movement Systems, a consulting and education organization that takes a systematic approach to injury prevention and exercise programming.
Dr. Lee Burton has an extensive background in sports medicine and strength and conditioning. He currently consults with a wide variety of professional sports organizations and leading health and fitness facilities on injury prevention and performance enhancement. He lectures both nationally and internationally on various topics in these fields.
So what, now what???
Move well, then move often. Don't overcomplicate it!!
Email Lee: Lee@functionalmovement.com
Find Lee on IG or here
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Register for 7-Minute Science on 4.29.24
The world is small, and I met Mike Conner because of Vanessa F-P and Jacob Mota, previous podcast guests. As Mike points out in the episode, "The tactical space is full of good dudes!" I'm blessed to know most of them!
Mike Conner is the Chief of Staff and Research for Front Line Mobile Health. He is also an adjunct professor with the University of Lynchburg’s Doctor of Medical Science Program. He leads an organization devoted to improving public safety and health through data collection and analysis. He is a retired Army officer and held numerous positions in the infantry, from platoon leader to company commander, before transitioning to medicine. After becoming a Physician Assistant (PA) in the Army, he served as a clinical preceptor. He held positions from battalion PA for combat arms units to flight PA in Assault and MEDEVAC organizations. He culminated his medical career as the Deputy Chief of Clinical Operations for 2nd Infantry Division in Korea and retired after over 20 years of service. He has multiple combat deployments as an infantryman and as a PA in support of the War on Terror.
After retirement, he was given the unique opportunity of entrepreneurship. He has helped scale Front Line into a national company with a vision of being a force for meaningful change in the public safety health and wellness space. Mike’s work now focuses on spearheading meaningful change in the public safety sector through research, patient education, policy development and advisement, and consultation with fire and police leaders.
Beyond work, Mike is a devoted family man- proud father of six children, husband to an extraordinary wife, leader, educator, and aspiring adventurer. Mike enjoys working out, practicing jiu-jitsu, or indulging in science fiction and fantasy novels in his free time.
So what, now what?
Monitoring biomarkers and other health indicators is crucial to ensure you're living your best life and drawing your pension as long as you deserve it! Get yourself a check-up.
Email Mike: mike@frontlinemobilehealth.com
Frontline's Website
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The webinar is 4.29.24 at 6 pm CENTRAL. You'll receive a recording even if you can't attend live.
Today's episode is short and sweet since I don't have a guest and I was gone all weekend. I meet the best people, and this past weekend at NSCA Great Lakes, I met a firefighter from a small department in Northern Indiana. He asked, "How do I do a needs assessment in my own department?"
Great question! We usually talk about an outside entity conducting a needs assessment and providing a solution, not an internal entity conducting the assessment.
Even so, it's pretty simple...
So what, now what??
Please focus on what we know is stealing our lives or quality of life!
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Anna August works primarily with Fairfax Police, but that's all changing! She can now also work with the firefighters in Fairfax County. Go see Anna for all your rehab needs! Just ring the doorbell on the Criminal Justice Academy (if that doesn't sound like some Batman s***, I don't know what does!).
Anna August is an Athletic Trainer and Director of Injury Care and Prevention for the Fairfax County Police Department. She works with officers and subject matter experts in nutrition, mental health, and strength and conditioning to promote and preserve officer wellness. Anna is also the sole clinician at the FCPD Injury Care Clinic, providing acute and emergency care, physical rehabilitation, and pain management to recruits and officers. A Cal State Fullerton ATEP graduate with a post-professional Master’s in Sports Health Care from ATSU, Anna has 23 years of experience providing health care in various settings, including tactical, collegiate, professional, and performing arts. Anna is a licensed Athletic Trainer, Certified Strength and Conditioning Specialist, and Tactical Strength and Conditioning Facilitator. She holds additional certifications in Mental Health First Aid, Peer Support, Trauma-Informed Weightlifting, Selective Functional Movement Assessment, Graston (Instrument Assisted Soft Tissue Mobilization), Blood Flow Restriction Training, and is a Modern Cupping Therapy Practitioner. She lives in Virginia, where she enjoys exercising, going outdoors, trying new things, and knitting.
So what, now what??
Athletic Trainers are healthcare 'gap fillers'. They may be one of the best assets for your FD!
Email Anna: anna.sedory@fairfaxcounty.gov
Connect with Anna on LinkedIn
Check out the books Anna mentioned
Here's Anna Hartman's Episode
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Meeting amAZing people is my jam, and I met Kealey Wohlgemuth last summer at the NSCA National Convention with her Ph.D. advisor, previous guest, Dr. Jacob Mota, and other lab mates.
Hear Dr. Mota's Episode here!
Kealey is doing great work in firefighter research, and we chatted about the projects she's currently working on.
Kealey is a third-year Ph.D. student from Topsail Island, North Carolina. She completed her undergraduate and master’s degrees in Exercise and Sport Science at the University of North Carolina at Chapel Hill. She is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and a Certified Sports Nutritionist through the International Society of Sports Nutrition. Kealey’s research interests include neuromuscular performance, skeletal muscle imaging, and resistance training within special populations (i.e., aging, tactical).
So what, now what?
Firefighting is incredibly taxing, and having the fitness and outstanding technique gained through years of experience seems very important in Kealey's experiments.
Email Kealey: kealeywohlg@gmail.com
Check out the lab's website
Kealey's LinkedIn
Find her on Twitter @KealeyWohl
Listen to Vanessa Frost-Piedrahita's Episode here!
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It was a wild twenty years. I started the fire service with a group, and we lost one quickly through attrition and another three years in (to another department). As of 3.15.24, six were still standing, and now there are five. Best of luck to my remaining homies, Barnes, Fitzloff, Sievert, Saylor, and Detolve!
Today's podcast relates twenty things I learned in the fire service in twenty years. I did forget a very important one; it's the most important thing I learned.
Never forget the power of the words, "I've got you."
So what, now what?You can't predict outcomes, so it's untruthful to tell someone, "Everything will be ok," or "Of course, you're going to live."
But there is nothing more powerful than "I've got you."
You can check out the band mentioned in the episode here
Listen to the importance of gear fit on Episode 65
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Check out the fundraiser event in Illinois in July!
Project Fire Buddies is the most powerful charity I've ever seen in action. It's a testament to what firefighters can do when presented with a challenge. Special shout out to my Local, IAFFL2986, and our coordinator, Tom Collins! TC is amazing.
Watch a video about PFB!
Ryan Ballard and I did something I've only done one other time in the history of the podcast-we had an interview without having met first! It worked out great. Ryan made me cry a couple of times, and he was a rockstar.
In his words:
My name is Ryan Ballard. I am committed to a life of servitude and making a positive impact. I am the Chief Operating Officer of an awesome nonprofit, Project Fire Buddies. I am also a career firefighter/paramedic. I have been in the fire service for 19 years, ten years part-time, and am in my ninth year full-time.
Project Fire Buddies is my passion. We are a fantastic organization that offers support and gives back to children fighting critical illnesses. I am dedicated to our organization's growth. We have very ambitious goals for making this nationwide.
I am also an aspiring leader dedicated to the growth and development of others. My goal is to lead effectively and inspire and cultivate leadership skills in those around me. I am committed to fostering an environment where every individual can become a more capable and impactful leader than I can ever be. This commitment to others' development is a cornerstone of my leadership philosophy.
I enjoy hanging out with my family and friends, golfing, coaching my son in hockey, and learning. I am a nerd in certain subjects like science, life longevity, and more!
So what, now what?!?
You can start your own Project Fire Buddies chapter in your department regardless of what type of department you are. Reach out to PFB today, and let's help Ryan and his team take this project nationwide.
Contact Ryan on LinkedIn
Email Ryan ryan@projectfirebuddies.org
Check out the website to get started with your chapter.
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If you missed AMC on 7-Minute Science, check out the webinar here!
Dr. Chizewski and I have been friends for several years, beginning when I was a guest lecturer in her class, and she was a professor at Benedictine University in the town where I work. We've stayed in contact, and I've proudly watched her career trajectory.
Annmarie and I discussed firefighter wellness research, using movement as medicine, and how doing small things adds up to big improvements in health over time.
Dr. Chizewski is a kinesiology professor at the University of Illinois at Chicago (UIC) specializing in psychophysiology with specific interests in firefighter and tactical athlete wellness. Her research examines physical, mental, and cognitive well-being in high-stress occupations to optimize health, performance, and resilience. She aims to foster strength, confidence, and resilience in her students and athletes. Dr. Chizewski holds credentials including National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist and USA Weightlifting Olympic Lifting Level 1. Her approach integrates education, research, and hands-on coaching to support total human optimization. Students and clients benefit from Dr. Chizewski’s passion for unleashing human potential through innovative coaching and scientifically grounded techniques.
So what, now what?!?
Improving firefighter health and performance is a stepwise process that takes time, energy, and commitment. But it is worth it!
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I'm retiring and working with an all-female crew on my last day. If you want to commemorate the day with us, your last chance to order your HERSTORY shirt is 3.5.2024! Make sure you take a pic and post it to your social media on 3.15. Tag me so we can celebrate together!
Dr. Jacob Mota (Episode 28) recently introduced me to Brian Newman, and we hit it off immediately. However, I'm unsure whether we completed a single thought on this episode. Buckle up!!! You may want some caffeine, and you FOR SURE want to listen to this on 1X speed or slower.
Also, ICYMI, here's the link to listen to the 7-Minute Science, where both Drs. Mota and Newman spoke!
Dr. Brian Newman serves as the Athletic Trainer and Strength & Conditioning Specialist for the Fort Worth Fire Department. Dr. Newman has brought his 15+ years of experience within Major League Baseball to build a sports medicine and high-performance model to FWFD.
Including working with both the sworn civil service professional firefighters and recruits, Brian also serves as lead researcher for injury prevention and performance within the department.
Brian serves both national and district committees within the NATA and SWATA, along with being a graduate of the NATA Leadership academy.
Contemporary professional emphasis includes manual therapy and osteopathic approach to rehab and performance, anthrokinimatics, and somatic approach to injury prevention.
He currently resides in Roanoke, TX with wife Jess (Assistant Athletic Director Sports Medicine at Texas Woman’s Univ), and their two giant Alaskan Malamutes Tonka and Riggs.
Email Brian at Brian.Newman@fortworthtexas.gov (Trust me! This is far safer than a phone call, lol!!!)
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If you want to celebrate my last day in the fire service with me, order a shirt here! Make sure to snap a photo and tag me on social media on 3.15.24 so I can repost your pic.
I met Naomi Spilka in May of 2023 at a Women's Summit hosted by South Metro Fire. Her story and lecture captivated me, and I knew I had to get her on the podcast.
Naomi's intro from the Code-4 website:
Hey there, I’m Dr. Naomi Spilka and I am so glad you’ve come to find me here at Code-4.
Following my service as a combat sergeant in the Israeli Defense Force (IDF), I moved back to New York City and earned my bachelor’s degree from New York University with a concentration in Military Psychology and Trauma. Shortly after, I began my doctorate in psychology at the University of Denver, ultimately finding my way to Code 4 in 2018. My clinical experiences include detentions, veteran care, forensic and psychological assessment, emergency psychiatry, hospital settings and with the first responder community.
Now that all that is out of the way let’s talk about you…
Wherever you are in your life and whatever “stuff” you’ve got going on, I will meet you there. We will sort through it together and come up with a plan of action that best suits you, embracing each step forward or back with acceptance and maybe even a little humor. With that said, be prepared for some straight talk, hard questions, and emotional work; seeds have to crack in order to grow, so let’s get cracking!
So what, now what?
The fire service, law enforcement, and military can be incredibly rewarding but also challenging work. A healthy understanding of 'self' can be one of the first steps in the right direction! Working with a provider can help you discover that self!
Email Naomi: Naomi.spilka@code4counseling.com
Check out the Code-4 Website
Check out Psypact
Here's another website that might help you find your best provider!
Want to see a pic of the famous farting bulldog? Click here.
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Would you like to help me celebrate my retirement on 3.15.24? My department is staffing an entire firehouse with females on my last day! You can order a commemorative Making Herstory shirt here and make sure you take a picture and post it on social media that day (and tag me!!!!) Orders are for shipping to USA addresses only and end on 3.5.25.
Welcome to Part II of the series on Fairfax County Fire Rescue's Health and Wellness program. Hop back and listen to Part I if you missed it!
Today's guest is Jake Patten, a vivacious strength and conditioning coach who previously worked in college athletics before finding his way to the dark side.
Jake and I discussed how the S/C staff interfaces with the line personnel and the details of the services provided by FCFR. Thanks for listening.
So what, now what?Attention to detail and treating each individual like an individual makes for a successful sports team and FFCFR is recreating that model with their personnel.
Check out Jake's Bio
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Email Jake: Jlpatten3@gmail.com
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Click here to download a blog and free Needs Assessment PDF
DC Brian Edmonston is currently the man at the helm of Fairfax County Fire and Rescue's Health and Wellness Section. In this episode, Brian outlines the 25-year evolution of one of the strongest health and wellness programs in the country.
Look forward to additional future guests from FCFR!
Click here for Brian's Bio
So what, now what?
Change in the fire service takes time, dedication, and sometimes collaboration. Set your eyes on the first small thing...and then the next thing. Small wins accumulate into big wins.
Check out the website here!
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Kelsey Bailey is a performance dietitian and a repeat guest! You can check out her previous episode and bio here.
On this episode, Kelsey and I spoke about the complexities of the gut and how it impacts overall physical and mental health. One of the major take-homes we'd love for you to internalize is that omeprazole is NOT a long-term solution to belly discomfort! Also, eat your fruits and veggies, please.
So what, now what?
There are solutions to bloating, gas, discomfort, and GERD. Attention to your lifestyle can help and a dietitian like Kelsey can assist you!
Kelsey's top gut health tips:
1-Slow down and CHEW your food
2-Take 3 breaths
3-Eat 80% whole foods
4-Diversify your diet
5-Drink adequate water (0.5-1 x your body weight in pounds)
6-Exercise
7-Self-inventory your stress
8-Pay attention and be mindful
9-Consider a Squatty Potty
Contact Kelsey: kelsey@bwellcolorado.com
Check out her website: www.bwellcolorado.com
See what your poop should look like!
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Scott Forbes is a dad, a husband, an athlete, a nerd, and a wonderful friend and I'm so excited to have him back on the show. You can check out his bio and his previous episode here.
Today we discussed the most recent research on creatine, but spent the majority of our time telling dad jokes and discussing SLEDGEHAMMERS. Sledgehammers are the big bang for your buck items that you can address to radically improve your health and your lifestyle.
So what, now what??
The big hitters are exercise, eating real food, and sleep. That's it. There isn't any other secret.
Click here to read the study about how exercise reduces diseases and dementia!
Click here to read the study on how exercise helps 26 chronic diseases!
Click here to read about exercise snacks!
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Travis Howze's life has been riddled with trauma and challenges. He is a Marine Corps Veteran and served previously as both a law enforcement officer and a firefighter. Travis lost his job as a firefighter through his inability to confront his previous trauma, which culminated in the Charleston Sofa Super Store fire, where he lost nine coworkers. Travis was on the body recovery team, and of course, that deeply impacted him.
Through his life story, including his time as a professional stand-up comedian, he became the ultimate storyteller. He uses his previous experiences to impact audiences worldwide with his speaking tour Post-Traumatic Purpose.
I'm honored to call this man a friend, thanks to our mutual friend Michelle Adams-Arent. Thank you, Michelle, for introducing me to this incredible human.
So what, now what?
Being a 'hard human' gets in the way of being a kind, gentle, and full-filled human, and your family is often collateral damage when you don't get the help you need.
Follow Travis on IG
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Purchase Travis' first book
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Last chance to get registered for 7-Minute Science!
Welcome to Part IV of my series featuring the South Metro (CO) Fire. I had a wonderful conversation with Chief Bob Baker. You're going to love the interview and his philosophy!
Chief Baker began his career in the Fire Service at the Parker Fire District as a firefighter in 1984 and served in numerous capacities since then, including engineer, lieutenant, and battalion chief. Chief Baker has been a Chief Officer since 1990 and served as Training Chief from 1994 to 1997 and Chief of Administration from 2002 until 2004. While serving as the Operations Chief, from 2004 to 2014, he was instrumental in ensuring the successful consolidation of the Parker Fire District and South Metro Fire Rescue into an Authority in 2008. In 2014, he assumed the role of Fire Chief. In 2018, SMFR consolidated with the Cunningham Fire Protection District, and in 2019, with the Highlands Ranch Metropolitan District, City of Littleton, and Littleton Fire Protection District. The current SMFR covers over 287 square miles and 550,000 residents in 12 cities across three counties in the southern metropolitan area of Denver.
His educational background includes an Associate’s Degree in Fire Science from Red Rocks Community College, a Bachelor’s Degree in Management from Bellevue University, an academic Public Policy and Administration certification from the University of Colorado, and a Master's Degree in Executive Leadership from Grand Canyon University. He is an Executive Fire Officer Program graduate of the National Fire Academy in Emmitsburg, MD., Leadership Douglas County, and the Rocky Mountain Leadership Program. He was awarded the professional designation of Chief Fire Officer (CFO) through the Center for Public Safety Excellence. He has his Fire Officer III certification and recently attained "Member" status with the Institution of Fire Engineers (IFE).
Chief Baker strongly believes in "service before self," treating citizens like family members and providing strong financial stewardship in the community. He lives in the SMFR district with his wife of 40 years, Denise, and his Mother-in-Law, Sheryl. Bob and Denise are blessed with three children and seven grandchildren.
So what, now what?
South Metro's HPO program is robust! But they started small with a significant and meaningful intervention. That's the key. Even when starting small, make sure that your first step is impactful! I do not believe is asking for MORE than you need. But I firmly believe that intentionally asking for LESS just to ensure you get something is a mistake. Ask for what you need to get started! Then, grow the program.
South Metro Website
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Get registered for 7-Minute Science on 1.22.24 at noon central!
I met the mighty Jill Joyce through the Jay Dawes connection in 2020, and we immediately hit it off. Dr. Joyce has a no-nonsense approach to fueling and understands first responders and the military since her family is full of them! She absolutely CRUSHED her talk at our first 7-Minute Science in November and you're going to love her as a FRW Podcast guest.
In nerdy terms, Jill Joyce is a professor at Oklahoma State University, the co-director of the Tactical Fitness and Nutrition Lab (or TFAN), and a Registered Dietitian. In non-nerdy terms, she is the OSU food lady who is good at tricking people into eating healthy, most of the time without them even realizing it, especially tactical athletes. Improving the health, fitness, and occupational performance of tactical athletes, and their families, is Jill’s passion because she is the granddaughter, God-daughter, and cousin of firefighters, the daughter-in-law and sister-in-law of law enforcement officers, and every type of family member to, especially the wife of, Army and Navy Veterans.
As a family member and clinician, Jill sees the toll the job takes first responders during and after service and is frustrated by how little exists to help us. Jill’s goal is to make sure first responders and the military has the support, programs, and resources we need on the health and nutrition side of things to be the best tactical athlete while on the job and then max out that pension with the highest quality of life in retirement.
So what, now what??There are six easy ways to improve our nutrition:
Make 'good' food more normal, attractive and convenient!
Make 'less good' choices less normal, attractive and convenient!It's just that simple!
ISSN Position Stand on Tactical Athlete Fueling
Email Jill Jill.joyce@okstate.edu
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Sometimes you meet someone and you just know they're going to be special and important to you. This week's guest has absolutely nothing to do with the fire service other than being the engineer on several fire related podcasts.
Today I welcomed my friend and FRW Podcast producer, Jeremiah Douglas. Jeremiah is a ray of sunshine on a cloudy day and I've so enjoyed working on OUR podcast together since September 2022.
I went into the city to record this episode and what an adventure it was! From J getting locked IN the building to our trip for to Oiistar for Ramen...it was non-stop laughs. Pro-tip: as much as you want to use an ice scraper as a halligan bar for forcible entry (or exit in this case), it's not going to work.
So what, now what?Living life in an intentional and joyful manner improves quality by 10,000% (it's science).
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Sign up for 7-Minute Science V2.0 on 1.22.24 at noon central!!!
South Metro Fire has one of the most impressive and robust health and wellness programs of any agency in the United States. They run their program on the model of Human Performance Optimization (HPO) which includes physical and mental health, medical monitoring, and so much more.
This is Part III of a multi-part series where I sit down and speak with various providers at the agency. Today's episode features Tommy Gayfield, one of the three Strength and Conditioning Coaches on the HPO team.
If you missed part II, you can catch it here: CLICK
Tommy Gayfield is one of the three South Metro Fire Rescue Strength and Conditioning coaches under the Human Performance Optimization (HPO) bureau, located in the Denver Metro area. Prior to the tactical field, Gayfield worked at the University of Michigan with men’s soccer and men’s lacrosse from 2016–2020. Prior to joining the Michigan staff, Gayfield worked with EXOS as a performance specialist from 2011–2016. Tommy is currently certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting (USAW) Level 1, CrossFit as a Level 1 Trainer, EXOS as a Performance Specialist (XPS), and the Collegiate Strength and Conditioning Coaches Association (SCCC). Gayfield is originally from St. Louis, Missouri.
So what, now what?
Culture change is slow, but if you catch all of the candidates in their academy or probationary time, pretty soon, you'll have most of the department indoctrinated into wellness!
Contact Tommy: tommyray.gayfield@southmetro.org
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Sign up for 7-Minute Science V2.0 on 1.22.24 at noon central!!!
South Metro Fire has one of the most impressive and robust health and wellness programs of any agency in the United States. They run their program on the model of Human Performance Optimization (HPO) which includes physical and mental health, medical monitoring, and so much more.
This is Part II of a multi-part series where I sit down and speak with various providers at the agency. Today's episode features Kelsey Bailey, a performance dietitian who contracts with the agency to work with personnel on their nutrition.
If you missed part I, you can catch it here: CLICK
Kelsey Bailey is a Performance Dietitian for her LLC, B.Well. She spent 7 and a half years with Special Operations and is currently a consulting Performance Dietitian with the Colorado Rockies, Colorado Avalanche, South Metro Fire Rescue, and Lakewood Police Department. Her areas of specialty include performance nutrition and understanding the unique demands of the tactical world on one's physiology. Her special interest areas include optimizing health and performance related to sleep, stress management, job performance and prevention of long-term disease. She also has a vested interest in allostatic load and nutrition support, care for traumatic brain injury, heavy metal and environmental exposures, and GI recovery and support. She offers both individual consults and education sessions for teams or groups.
So what, now what?
Nutrition is critical for wellness, health and performance. Work with a sports/performance dietitian for best results!
Email Kelsey: kelsey@bwellcolorado.com
Check out Kelsey's Website
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Sign up for 7-Minute Science V2.0 on 1.22.24 at noon central!!!
South Metro Fire has one of the most impressive and robust health and wellness programs of any agency in the United States. They run their program on the model of Human Performance Optimization (HPO) which includes physical and mental health, medical monitoring, and so much more.
This is Part I of a multi-part series where I sit down and speak with various providers at the agency. Today's episode features Chris Macklin, the agency's Health and Wellness Director. Chris has an impressive pedigree in the fire service and you're going to love what he has to say!
Check out Chris' Bio here
So what, now what?
There's no downside to taking excellent care of agency's personnel. SMFR is setting the standard. Look in their direction if you need ideas for your agency!
Email Chris: chris.macklin@southmetro.org
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The SWAG store is open for the holiday season!
There are usually only a few instances in a lifetime where thought processes get turned 180 degrees. For me, meeting Anna Hartman was one of those instances.
Anna is an incredible practitioner with a unique approach to assessment and treatment; unlike most hands-on clinicians, she can guarantee results for her clients and patients! I recently completed Anna's LTAP (Location Treatment and Assessment Protocol) course, and my mind was blown!
Anna Hartman MS, ATC, CSCS, is an Athletic Trainer with 20 years of experience working with athletes in the NFL, MLB, NBA, USTA, WTA, PGA, LPGA, NHL, MLS, and Athletics. She is also a comprehensively trained Pilates instructor (Polestar Pilates), A 200-hour Vinyasa Yoga instructor, and a NSCA Certified Strength and Conditioning Coach. Since 2013, Anna has been studying and practicing The Barral Institute's™ Visceral, Neural, Vascular, and Articular Manipulation techniques for assessment and manual therapy, as well as exploring the integration of osteopathic philosophies within my movement, rehabilitation, and performance methods. As the founder of MovementREV, LLC, Anna is a private consultant to professional athletes in the NFL, MLB, NBA, and track and field. Anna provides mentorship and professional education to other sports healthcare professionals through online education programs and speaks internationally at various symposiums and conferences. Previously, Anna was one of the original team members of EXOS (formerly Athlete's Performance™) and spent the first 11 years of her career in various roles at EXOS, including the Director of Performance Physical Therapy and co-creator of EXOS Performance Physical Therapy methodology.
So what, now what?Simply understanding that an unhappy liver or cranial nerve could be the root of a pain and injury cycle provides so much hope and power for firefighters who are suffering!
Email Anna: anna@movementrev.com
Anna's website
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This week's episode was a conversation 5 years in the making. Scott and I bonded on the 'gram over rescue puppies in 2018. In December of that year, he adopted my dog bestie, ATM (Alfie the Mini), and we've been great friends ever since.
Scott hosted me as a guest on Episode 65 of the NSCA Coaching Podcast when our roles were quite different. I was a firefighter just getting my feet underneath me within the firefighter health and wellness space, and Scott was the Head Strength & Conditioning Coach and Coaching Program Manager for the NSCA (and most definitely NOT a firefighter). Hear how our lives have changed in 4 years since that interview!
Scott Caulfield's Bio
So what, now what?
Even within the volunteer fire service, health and wellness interventions can exist...sometimes you have to know who to ask!
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The FRW Swag store is open just in time for the holidays! Check it out here!
My podcast guests are all my friends; and in this case, Lee Throckmorton was simply a friend I hadn't met yet. Lee and I ran into one another at this year's NSCA Tactical Annual Training in Las Vegas and began chatting about health and wellness after the conference.
You're going to love Lee's take on getting on-duty crews involved with health and wellness training!
Lee Throckmorton recently retired from a 30-year career in public safety which began on the oceanfront as a lifeguard for a large volume tourist destination in Southeast Virginia. In 1997, he began working for a high tempo, urban fire department concurrently with a seasonal lifeguard career. Lee was able to have a diverse career within the fire service as a paramedic, hazardous material technician, code enforcement, and arson investigator. His assignment to the Fire Marshal’s Office took Lee to the Police Academy and Field Training Program within the city’s Police Department. Lee’s final assignment was as a Lieutenant on a busy ladder company at his department’s midtown location. Lee is the Founder/CEO of Kaizen Groundworks which specializes in Tactical Athlete Preparation for individuals looking to enter into the tactical workspace within public safety.
So what, now what?
Even if you're not an officer or a department administrator, you can have enormous influence on the health and wellness of the department. Get involved!
Email Lee: kaizengroundworks@gmail.com
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The FRW Swag Store is open just in time for the holidays. Check it out here!
This week's episode was a pure delight to record. Sara Jahnke is moving the needle in big ways within the firefighter research community. We found out that we are kindred spirits in both the love of research and good hugs.
Dr. Sara Jahnke is the Director and a Senior Scientist with the Center for Fire, Rescue & EMS Health Research within NDRI-USA, Inc. With over a decade of research experience on firefighters, she has been the Principal Investigator on several national studies as well as dozens of studies as a co-investigator. Her work has focused on a range of health concerns including the health of women firefighters, behavioral health, risk of injury, cancer, cardiovascular risk factors, and substance use with funding from FEMA, the National Institutes of Health and other foundations.
So what, now what?Sara is optimistic that although we have a long way to go with firefighter research, we've come SO FAR! Get involved with consuming or conducting research. It matters!
Email Sara: jahnke@ndri-usa.org
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Fitness testing is only meaningful if it's reliable and actionable, so it's not the place to start a health and wellness program.
So what, now what?
Top tips if you're convinced fitness testing is right for your department:
*Make sure it's proctored by a credentialed and competent professional who can explain not only the testing process but also the results.
*Ensure that steps are in place to create action on the results. A candidate tests poorly on the strength tests? Who is going to mentor them so they can improve?
*Do not treat testing protocols as a box-checking exercise.
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AJ is back for a second guest appearance on the FRW podcast. We were supposed to record in person at ACSM Midwest, but your illustrious host forgot the power cord.
Listen to AJ's previous episode with Joel Luedke here!
We discussed the physiology of training for sport, training for firefighting, and the downsides of working out in structural firefighting gear.
Dr. Jagim is the Director of Sport Medicine Research for the Mayo Clinic Health System in La Crosse, Wisconsin, and an Associate Professor of Family Medicine. Dr. Jagim completed his PhD in Kinesiology with an emphasis in Exercise Physiology at Texas A&M University. Andrew is also a certified strength & conditioning specialist with distinction through the National Strength & Conditioning Association and a certified sports nutritionist through the International Society of Sports Nutrition.
His primary research area focuses on how various nutrition and exercise-related strategies influence the performance and health of athletes. Dr. Jagim also has a focused interest in the physiological demands of various sports and tactical professions and how they pertain to injury, recovery status, and performance. This work has led to several publications in peer-reviewed journals, and presentations at national conference events. In addition to his time spent in academia, Andrew has worked as a personal trainer and sports nutrition consultant for various clients and athletes.
Contact AJ: jagim.andrew@mayo.edu
Check out the website!
Listen to the episode with Sarah Johnsen, where she discussed velocity-based training here!
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Matt Spaid and I have been friends since 2020 when he heard me on the Power Athlete Radio podcast and reached out to connect. You can hear what Matt listened to here
Matt Spaid is a Firefighter, Strength Coach, and a Marine Corps Combat Veteran. He is also a dedicated husband and father of two amazing kids. Matt fought in Iraq and Afghanistan with the 3rd Battalion 4th Marines and served from 2006-2010.
After exiting the Marines, he eventually found a career in the Fire Service beginning in 2013. Before he started in the fire service, he worked in the fitness industry as a coach at a CrossFit gym. While working at the gym, he also coached Strongman and Mobility classes. This experience led to training a wide variety of athletes while learning different aspects of health and wellness. Matt believes that being healthy and strong is not one-dimensional, and you must have a balanced approach through the body, mind, and spirit.
Matt is also a mental health advocate, having suffered and grown from Post Traumatic Stress Disorder from his service as a Marine and Firefighter. He is working to reduce the stigma of mental health challenges in the fire service and believes fitness is one of the best forms of treatment AND prevention for mental health issues. He hosts group workouts for First Responders and Veterans with the non-profit Project Resilience.
Spaid has competed in the Middleweight Open class of Strongman, CrossFit competitions, and endurance events, including a Sprint Triathlon. He currently holds the rank of Captain at his department in Southeast Texas and is also a Power Athlete Certified Coach and an Adaptive Athlete Level 1 Trainer.
So what, now what?PTS isn't a lifetime sentence. Resources are available and there's hope for recovery! Get involved in PTSDecember as one low-barrier-of-entry method of turning things around.
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Email Matt: spaidsc@icloud.com
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Today I spoke with my IG homie, Dr. Jen Hosler about the importance of keeping the nervous system feeling safe, downregulating the nervous system, and the power of breathing as well the awesome tool known as CARs (controlled articular rotations)-all important info for my firefighters out there.
Dr. Jen is a fitness-forward physical therapist, who specializes in bridging the gap between rehab & performance. She helps people build more resilient bodies so they can do more of what they love with less pain & injuries, through a blend of strength & mobility training.
So what, now what?Pain doesn't necessarily equal an injury and sleep, nutrition, attitude, and movement can all positively or negatively impact pain. AND...do your CARs!
Check out Jen on IG
See what's going on at her website
Email Dr. Jen: jen@movementupgraded.com
Find out more about CARs, PAILs and RAILs and Kinstretch
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Today s*** got weird and my IG friend Paul Pongratz interviewed me and asked all kinds of great questions about setting up FD health and wellness programs. I hope you'll get some good nuggets out of this one because he asked great questions.
Paul Pongratz has been a student of the Fire Service since 1998, he started his service as a volunteer in a combination department serving as a Firefighter and EMT.
In 2001 he was hired by the Chesapeake Fire Department and has served in a variety of assignments as a firefighter, company officer, and training officer, and is currently serving as a Captain and Station Commander of a multi-company district station.
In addition to his duties as a Captain, Paul has served as a member of the fire department peer support and behavioral health team since 2013. In 2015 he became the Peer Support Team Program Coordinator with the goal of raising awareness level at all levels of the department from the candidates in recruit school to the Command staff. While this was not an easy task, Paul gained the support of the command staff and with the assistance of like-minded members, the stigma of behavioral health has improved moving into the next generation of firefighters in his department.
Paul has seen how firefighters resistant to change can adapt to the changing of times while still being aggressive firefighters, and how rank can help support the ideas for improvement with the support of the next generation of firefighters.
Paul is married to wife Michelle, Father to Lily and Ashton, and Dog Dad to Annie. His family is his number one support system and the key to his work-life balance.
So what, now what?
An honest needs assessment is a logical place to start with any health and wellness program.
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Get on the waitlist for Building Your Career in Fire: A Health and Wellness Professional's Roadmap
This week's episode is repeat guest Dr. Erin Terada and special guest Steve the Corgi. Steve got vocal and passionate about a topic, so he was escorted out by security. I'm not sure he'll be asked back on the podcast :) More to follow.
Erin and I spoke about disordered eating and eating disorders (not the same thing) and how they relate to public safety.
Check out Erin's previous episode!
Erin Terada, PsyD, LCP, CEDS-S is the Director of Clinical Training at Relief Mental Health in Oak Brook, IL. Highly regarded by her peers, she has decades of experience in treating Feeding and Eating Disorders, Anxiety Disorders, Obsessive Compulsive Disorders, and Trauma Disorders. She has practiced in multiple treatment settings throughout the Greater Chicagoland Area. (Check out her full bio here!)
So what, now what?Mindfulness and awareness of hunger and satiety cues are paramount and work alongside the hedonistic qualities of eating. We can do ourselves a huge favor by losing the morality guilt related to food and by simply paying attention!
Relief website
Find Relief on social media by searching for Relief mental health.
Email Dr. Terada: drerin@reliefmh.com
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The six degrees of Scott Caufield strike again. This week's guest is a recent acquaintance and a complete bada** who works with Scott at Norwich Military University. Rachele and I riffed on nutrition, fitness, and wellness for their student population and LEO/FIRE/MILITARY.
Rachele Pojednic, PhD, EdM, CSCS is an Associate Professor & Program Director of Exercise Science in the Department of Health and Human Performance at Norwich University and a research associate at the Institute of Lifestyle Medicine at Harvard Medical School. She is also the Director of Scientific Research and Education at Restore Hyperwellness. Her current research examines nutrition, supplementation, and physical activity interventions on muscle physiology, performance, and recovery, particularly in active women and tactical athletes. She has received NIH research funding from the National Heart Lung and Blood Institute (NHLBI) and the Vermont Biomedical Research Network (VBRN) an IDeA Network of Biomedical Research Excellence (INBRE) program. Dr. Pojednic serves on the Board of Governors for the American College of Sports Medicine (ACSM) Exercise Is Medicine® initiative, was the Interim Executive Director for the Prescription for Activity Task Force, and serves on The American Council on Exercise (ACE) Industry Advisory Panel. Dr. Pojednic has been a nutrition and strength and conditioning coach for Olympic, Division I, sports, and tactical athletes for over 20 years. She has a passion for science communication and has been a consultant and writer for several organizations including NPR, Sirius Doctor Radio, Time, Popular Science, Self, Shape, Women's Health, Forbes, Runners World, and Boston Magazine.
So what, now what?Simplicity is where it's at. We need more people translating science into action for the fire service and humans in general!
Email Rachele: rpojednic@gmail.com
Check out her website
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Keeping firefighters, warfighters, and athletes' core temperatures down is critical to optimized performance. I was introduced to CoolMitt two years ago at a conference, and at that point, they were getting into the bulk of their firefighter research.
Today, we sat down and discussed efficient and effective cooling methods for firefighters (hint: it's not sitting in a chair with your arms in ice sleeves or wearing a refrigerated vest at the hospital.)
Dr. Heller is a long-time Stanford researcher who studies temperature regulation and was challenged by an anesthesiologist to solve a recovery room temperature regulation problem. Dr. H said, "Hold my beer!" and won that bet.
Dr. Kauser is a former Chief and works diligently to translate science into action in the fire service. We became best friends during this episode because that goal warms my tiny heart!
So what, now what?We're getting it wrong. Although cooling the skin may feel good, it's not effectively reducing core temperature. If you want to get back in the fight, you've got to decrease that core temperature. The artery/vein shunts (anastomosis) in your hands, feet, and above your lip are the spots to target.
Links to bios and resources
Contact Fred Kauser to find out how to bring CoolMitt to your department.
614-496-6319
or Frederick@coolmitt.com
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Guess what!?!
It's my podcast-versary! Congrats to me and my main genius producer, Jeremiah, for a whole year of shows!
I'm never going to try to monetize the podcast by begging for money with a button, but if you've ever wondered how to support me or the show, here's your way. Jeremiah was recently robbed of his sound equipment, including his hard drives. He lost several thousand dollars in gear, and his friends have also suffered losses. If you're inclined and able, please donate to the go-fund-me set up to help him and his friends. I'd appreciate it so much.
Support Jeremiah and his friends!
Today, I riffed on Return on Investment (ROI) for health and wellness programs and how we should measure it in value instead of dollars. The goal is to give you language and perspective when requesting that your department provide resources.
So what, now what?We KNOW that health and wellness interventions work. We KNOW they improve quality of life and provide value. Let's focus on that instead of whether we will get a $1.50 or $15 return on our investment!
Click here for the research from the episode!
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Coach Jo Zabal (JZ to me) is one badass coach and superstar friend. We met just before C***id and became fast friends, supporting one another through various life trials and tribulations. I am honored to have her as my 71st podcast guest.
Johannah comes from a diverse athletic background, with a demonstrated history of coaching in high school, collegiate & private industry for over 20 years. She is currently a Contract Strength & Conditioning Specialist for the Army at Fort Liberty (formerly known as Bragg). Jo also serves as Director of Sports Performance for Soldiers to Sidelines, a non-profit that empowers all branches of active duty, retired or wounded military members & military spouses to become coaches through seminars & clinics.
Earning her Bachelor of Science in Health Promotion Management from Marymount University, and her Master’s of Science in Exercise Science with a concentration in Strength & Conditioning from George Washington University, she has worked in several roles in the private sector, including sports performance & football combine coaching. In 2013, she started the inaugural Strength & Conditioning program at Marymount University, where she headed up a weight room renovation and trained 12 teams independently. From 2016 to 2021, she worked at George Washington University, where she was the Metabolism & Exercise Testing Laboratories Coordinator and adjunct Faculty while helping manage the graduate assistant program for the Exercise & Nutrition Sciences Department.
Johannah has extensive experience coaching sports performance, football combine prep and team sports. Her identification with sport, teamwork, competition and the discipline that drives all of those areas, steered her toward this career in the strength & conditioning field. It was in the weight room, on the court, and on the field that she fell in love with the art of coaching. This pursuit to be a lifelong learner, a better communicator & an inspiring coach drives her every day.
So what, now what?Be capable, unoffended, and excellent. And while you're at it, stop doing physical fitness training in your bunker gear.
Contact Coach Jo: johannah@soldierstosidelines.org
Check out Jo's IG
Soldiers to Sidelines
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The Rescue RD has been on the podcast so many times, that I'm going to need to make her a co-host! Please welcome 3-time guest Megan Lautz!!!
Megan Lautz is a Registered Dietitian and strength coach with a Master's in Sports Nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements.
Before joining Fairfax Fire in 2021, Megan worked with Montgomery County Fire and Police from 2017-2021. While a civilian, Megan has strived to understand the challenges firefighters face when trying to stay healthy. She has trained for and passed CPAT, completed 24-hour ride-alongs, and is heavily involved in fire recruit training and nutrition. Megan provides healthy dinner demonstrations, nutrition roundtable discussions, workouts, and mobility sessions to career firefighters out in the field.
Megan owns RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram. A free Firehouse Dinner Recipe Book is available on her website RescueRD.com.
So what, now what?Fueling needs can radically change during a fire career. It's not just 'age' that gets you. New job assignments that decrease activity also change your nutritional requirements. Pay attention!
Megan's Website
Free Resources-Scroll down to posters
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Today I share eight tips that I feel are important for Firefighter health, wellness, and longevity.
1-Life balance/find joy
2-Prioritize sleep
3-Exercise a little most days instead of a lot every once in a while
4-Discover a sustainable method of eating that works for you
5-Medical monitoring-do it!
6-Maximize mental health
7-Breathe!
8-Manage your timeWhat would you add? Send me an email at: info@firerescuewellness.org and sound off!
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Risk vs Reward
I've had cancer. Don't let that be your story too.
The good kind...{please, for the love of god, never ever say that to another human.}
Therefore, watching other firefighters and coaches do physical fitness training such as burpees, assault bike, pull-ups, and jumping jacks in gear grinds MY GEARS.
It's reckless and, worse yet, just plain ignorant. And saying you know the risks and are assuming them because it's worth it doesn't shelter you from them or make your training effective when it's not.
I promise you will never be called on to ride an assault bike into the fire ground battle. You'll never jumping jack your way from the truck to the ladder and onto the roof. You're sure as hell not going to single-leg ball crunch your way to saving a toddler.
There are better ways to train and condition yourself than doing those activities in your fire gear. I promise you.
Risk vs Reward
I've had cancer.
Don't let that be your story too.
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Don't forget to leave me a podcast review, and let me know via info@firerescuewellness.org so I can put you into the Flame Decon care package giveaway drawing! The deadline is 8.15.2023.
I met Rob Hartman at the NSCA Coaches Conference in 2020. We bonded over Diet Dew, motorized scooters, margaritas with the Bridge Athletic crew et al., and conversations about training, and the rest is history.
Rob Hartman has been a Certified Strength and Conditioning Specialist since 2004. In 2010, he joined the THOR3 initiative, spending six years with the 1st Special Forces Group (A). Broadening his perspective and support efforts, he transitioned to the 4/160th SOAR, where he spent nearly four years. After the 4/160th, he became the Director of Tactical and Elite Sport for BridgeAthletic, supporting organizations in their digital transition. Most recently, he was the Supervisory Strength and Conditioning Specialist with the United States Air Force Special Warfare Human Performance Support Group and is now back at BridgeAthletic as the Director of Tactical and Education. Rob is also an avid educator in the tactical setting, having supported numerous efforts by the NSCA and EXOS, presenting nationally and internationally, and co-authoring the book Preparing for the Army Combat Fitness Test published by Human Kinetics.
He can be contacted via rob@bridgeathletic.com or, for private training consults, he can be reached at coachhartman@live.com. You can also find him on LinkedIn.
If you're attending the NSCA Tactical Annual 2023, you can catch him twice!
ACE Talk Test
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My claim to fame on my pod is that all my guests are personal friends. As of a few weeks ago, Dr. Bartlett was simply a friend I hadn't met yet! In this episode, we spoke a lot about scientifically backed treatment options and protocols and I'm so excited for you to hear it.
Brooke Bartlett, Ph.D. is a licensed clinical psychologist and the CEO/owner of Center for Trauma, Anxiety, and Stress (CTAS). In addition to being a trauma specialist, Dr. Bartlett is highly specialized in working with first responders and military members and has over ten years of experience providing them with evidence-based clinical services in the therapy room and out in the field. She also has an extensive research history examining mental health correlates among first responders and military veterans. She has over 20 publications in scientific journals, a published book chapter, and numerous presentations at national and international conferences. Alongside her scientific research, she frequently publishes in first responder editorials such as FireRescue1. At CTAS, Dr. Bartlett provides services exclusively for first responders, military members, and their loved ones, including therapy, assessment, and report writing. Another primary focus of her professional work is promoting first responder wellness by assisting public safety agencies in creating and implementing effective mental wellness programs. She provides mental health presentations, peer support training and supervision, consultation, content development, and on-call critical incident response. She is immensely passionate about serving those who serve others and has the utmost respect and admiration for the men and women who courageously serve our communities, our citizens, and our nation.
So what, now what?There are many approaches to improving mental health; simply understanding mental health's importance is a significant first step!
Brooke's Website
Email Brooke: drbartlett@centertas.com
Brooke's LinkedIn
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Last year I was invited to a female firefighter Facebook group and although I didn't join (I violently hate me some FB), I was privy to a few posts while I was an invitee.
One firefighter posted something of this flavor: "Hey! Is anyone else just SO CLUMSY? I seem to fall all the time on the fire ground." At least 40 others joined in with how clumsy they also are.
That experience inspired an Instagram post-> Girl you're not clumsy; your shit doesn't fit!Not long after, I met Dr. McQuerry who confirmed my analysis of the situation.
You're going to love today's conversation with two Ph. Ds who study textiles and specifically the FIT and FUNCTION of firefighting gear. Hang on to your butts!
So what, now what?
Whether you are male or female, ask for what you need in terms of your gear fit. Ill-fitting gear leads to injury and could even lead to loss of life. Ask for what you need and keep asking until you get it!
Click here for Cassandra and Meredith's Bios
Contact the badasses:
mmcquerry@fsu.edu
chkwon@ncsu.edu
Follow them on IG:
@mer_mcquerry
@casskwon
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Listener Roy asked, "Regarding firefighter and fire department training questions, my issues are less with leading the horses to the proverbial water and more with getting them to drink it. Strategies I see are usually focused on getting career firefighters to exercise on shift, but there are notable nuances between career and paid-on-call/ volunteer departments that result in those strategies falling flat in departments like mine."
I did clarify with Roy. He is a paid-on-call department.
“I’m hoping to crowdsource and or brainstorm ideas with others like me at the upcoming NVFC Summit do you have any thoughts or experiences?"
I sure do! Listen to this episode to find out some of my thoughts.
So what, now what?Most people don't love to exercise, so meeting them where they are and lowering those barriers to entry are two big ways you can help them drink the water. Also, keep in mind that your job isn't to convince. You're not a used car salesman!
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My friend Dr. Z. and I sat down and talked about nutrition basics, dietary supplements, nutritional research, and how those topics relate to firefighter health and wellness.
Tim Ziegenfuss is a Past President and Fellow of the International Society of Sports Nutrition, a Certified Strength and Conditioning Specialist, and a consultant to several professional sports teams, athletes, and elite tactical personnel around the world. He has been quoted in Scientific American, published over 600 articles in mainstream magazines, co-authored ~80 scientific publications and 8 book chapters, and has had numerous interview appearances in top 25 national print media. His research interests include nutritional strategies to maximize health and performance, adaptations to resistance exercise, and the identification of novel, naturally occurring bioactive nutrients. As a scientific advisor to the natural products market, his input has led to the creation of dozens of products that currently grace the shelves of every major retailer in numerous countries around the world and account for millions in revenues.
So what, now what?A Mediterranean diet may be quite helpful for improving CVD risk profiles in firefighters. Frequent comprehensive blood panels can help drive the decision-making processes in at-risk populations such as firefighters. And...intelligent supplementation based on those blood panels might be one of the best decisions you could make.
Check out the Center for Applied Research Website
Connect with Dr. Z on LinkedIn
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Open Access ISSN Position Stand on Tactical Athlete Fueling
Hey friends! This week I spoke with my guy Drew Gonzalez, a budding young scientist and a big fan of firefighter research. We hit on the ISSN Position Stand on Tactical Athlete Fueling and spoke about a novel antioxidant, as well as diving into some of Drew's work on virtual reality (VR).
Check out the episode and share it with a firefighter you know!
Drew Gonzalez is a Ph.D. candidate in the Department of Kinesiology and Sports Management (KNSM) at Texas A&M University (TAMU). He currently works as a Graduate Teaching Assistant for KNSM, a student Research Assistant in the Exercise and Sport Nutrition Laboratory (ESNL), and the Chief Leader of the Tactical Athlete Research Unit (TARU) at TAMU. Drew’s research interest focuses on the impacts of nutrients, nutrient timing, and exercise on cardiorespiratory fitness, cognition, and cardiometabolic health. More specifically, Drew has worked on several projects focused on improving the physiological stress responses to tactical operations among firefighters and law enforcement officers. Drew has co-authored 17 peer-reviewed manuscripts, with several focused on tactical athlete populations. Drew has recently authored the International Society of Sports Nutrition Position Stand on Tactical Athlete Nutrition. Upon graduating, Drew aims to continue to conduct research to best optimize tactical athlete nutrition and improve the health, performance, and operational readiness of the operator.
So what, now what?
Nutrition matters, especially in a career where stakes and mortality risk are high. If you don't know what else to do...eat your veggies and make sure to focus on your protein intake! And read the ISSN position stand. It's linked above.
Email Drew: dg18@tamu.edu
Drew's IG
Tito's IG
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***Announcement:
FRW Swag store opening in early July 2023! Stay tuned for more details.***
Today I interviewed my friend Jon Sanders. Jon and I met at the Illinois Firefighter Peer Support Symposium 2019, where we were both speaking. Jon has positively influenced my life and also hosted the first-ever podcast on which I appeared! I was a record-setting four-time guest, and he still owes me my tiara. Rude.
Check out one of my guest episodes here!
We spoke about calling a Mayday, peer support, life choices, and of course, dogs!
Jon Sanders is a full-time Firefighter/EMT for Sioux Falls Fire Rescue in Sioux Falls, SD. He is also a member of his department's Peer Support and Chaplain's Teams. Jon is the founder and former host of The Fire Inside Podcast, a weekly show dedicated to the first responder community's mental, emotional, and spiritual well-being. Jon is also an inspirational speaker and life coach, primarily serving leaders and first responders across North America.
Email Jon: jonsanders065@gmail.com
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Thank you Flame Decon for sponsoring this episode. Check out Tara and her products over at Flamedecon.com
I met the guest from Episode 60 right around a year ago and we became fast friends. Tara is local and her husband is a career firefighter. At the time we met, Tara was working at a local fitness facility and traveling the country for an education provider. She has recently taken a position with the Army's H2F (Holistic Health and Fitness ) program as a recruiter.
Tara is an ATC, a wife, a dog mom, and a runner. She's an amateur comedian (although her husband disagrees) and is passionate about addressing career longevity through taking care of firefighters and soldiers.
So what, now what?One of the things we discussed is providing embedded resources for firefighters. Picking the best "least worst" choice of existing staff isn't the way! Invest in firefighters. The return will come back 3 or more fold.
Contact Tara:
IG
LinkedIn
Check out Dr. Jamie Mraz who makes CARs sexy!
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Cancer in the fire service is a real threat. Effectively decontaminating your body post-fire is your first line of defense.
Make sure and head over to check out Episode Sponsor Flame Decon!
Thank you, Tara!
The fire service is 100 years of tradition, proudly unimpeded by progress; at least until recently. Finally, the fire service is starting to listen to science and I'm here for it. There are labs all over the country and the world now conducting research on everything from firefighter performance, to gear fit, nutrition and supplements, load carriage and so much more.
Today you'll hear from Dr. Mike Oldham and Hussein Jabai. We talked about their research on hydration and several other topics interesting topics including shift schedules, coming out of their lab. According to Dr. O, regarding rehydration, "Water is better than nothing, electrolytes are better than water and some electrolytes are better than others!"
Hear what they have to say in Episode 59.
Click here for Dr. Oldham and Hussein Jabai's bios!
Check out the lab's webpage
Email Dr. O: michael.oldham@tamuc.edu
Email Hussein: jabaiperformance@gmail.com
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Support the Episode sponsor, Flame Natural Decon, while decreasing your odds of being a fire service cancer statistic.
Alex Griff and I have been social media acquaintances for a few years and finally met in person this February at the Associated Firefighters of Illinois Health and Safety Summit. After having a brief conversation, I knew he'd be a great podcast guest.
We were lucky enough to work out our schedules to record in person, and truthfully, I should have just hit record when he stepped into the office. I know you will enjoy this conversation, and please share it with anyone you know who might be thinking about challenging the CPAT test.
Alex Griff has 19 years in the fire service. He is a Lieutenant with the Hazel Crest (Illinois) Fire Department and the MABAS 24 CPAT program coordinator. He is also a field staff instructor with the Romeoville fire academy and Illinois Fire Service Institute (IFSI).
Alex is passionate about health and wellness within the fire service and his personal life.
MABAS 24 CPAT Website
Find MABAS 24 on social media by searching for MABAS 24
Donate to Alex's Fundraiser for the Navy Seal Foundation
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Today you'll get to hear a great conversation with Erin Terada. In typical FRW fashion, we went down all of the rabbit holes, but the main topic of conversation was first responder mental health and some newer treatment options coming on the horizon.
Erin Terada, PsyD, LCP, CEDS-S is the Director of Clinical Training at Relief Mental Health in Oak Brook, IL. Highly regarded by her peers, she has decades of experience in treating Feeding and Eating Disorders, Anxiety Disorders, Obsessive Compulsive Disorders, and Trauma Disorders. She has practiced in multiple treatment settings throughout the Greater Chicagoland Area. (Check out her full bio here!)
Relief website
Find Relief on social media by searching for Relief mental health.
Email Dr. Terada: drerin@reliefmh.com
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Not to get ahead of myself, but BOURBON is one of the conversation topics today and my local is doing a bourbon raffle. If you'd like a $20 ticket, please email: LWFDBourbonraffle@gmail.com
The drawing is on 6/6/2023 and tickets are $20!
OK, today's episode is all about eccentric training, me beating Dr. Krentz at arm-wrestling, cross-education, bourbon, and Dr. Scott Forbes' short but illustrious career in baseball.
Making his way to Brandon from the University of Saskatchewan, Joel Krentz has a Ph.D. in Kinesiology with a specialization in applied exercise physiology. His current research focuses on the effects of contraction type and training intensity on strength and muscle hypertrophy. In addition to his academic work as a professor, Joel is a CSEP-CEP and has worked as a strength and conditioning coach with numerous high-level amateur and professional athletes. In his leisure time, he enjoys working out and playing baseball among other sports.
Joel plays a significant role in the development and promotion of the newly designed Exercise Science and Fitness Stream of the Bachelor of Physical Education Studies program. His teaching workload includes a variety of courses in any given school term: Motor Development, Fitness Theory and Practice, Fitness Testing and Prescription, Exercise Physiology, and Introduction to Applied Biomechanics.
So what, now what?Eccentric training and cross-education are two valuable techniques that can benefit firefighters with both their typical training and when injured.
Email Dr. Krentz: krentzj@brandonu.ca
Once again, if you'd like to get involved in my Local 2986 bourbon raffle on 6/6/23, please email LWFDBourbonraffle@gmail.com
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One of the greatest joys of my almost 20-year career was switching shifts just before promotion and working with Joe Lissman as an ambulance partner. In three short months, we had numerous ridiculous and joyful adventures. We were promoted the same day in 2014, and not long after became station officers at one of our busiest stations along with Luke Peterson (Episodes 3 and 5).
Listen to Luke here: Episode 3 or Episode 5
Joe and I spoke about his journey from firefighter and cabinet builder to shade-tree mechanic turned vehicle maintenance director at our fire district. We also hit on leadership skills and the power of gratitude and how they play into the circle of life.
Joe Lissman is a 27-year fire service veteran and holds the commissioned rank of Lieutenant. He is the current director of vehicle and building maintenance at a suburban Chicago fire protection district.
Joe resides in Sandwich, Illinois with his wife Heather and children Tyler and Erin. He coaches baseball and enjoys early morning runs before work while dodging coyotes and other predators for sport.
So what, now what??You never know what skills are going to translate to future success. And you can never tell what humans are going to become great friends. Be open to all that life has to offer, and don't forget to lean into gratitude. Joe's grandma says so.
Crew Resource Management
Email Joe: redengines@yahoo.com
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Big spoiler alert: most fire departments don't need a fitness program; they need a comprehensive health and wellness program. This week's podcast episode has a few life updates (moving, gym equipment, and B.A. vs. A.A., AKA before Andy and after Andy) and a skeleton to follow if you're attempting to start a Health and Wellness Program in your department.
If you can't be bothered to listen, here are the wavetops:
- Physicals first (as comprehensive as possible)
- Allocated time-you can't accomplish anything without time. And saying, "We allow our firefighters to work out on duty," isn't the same as, "We specifically allocate and carve out time because it's that important."
- Quality education
- Invest in a coach
- Then worry about space and equipment
- Bells, whistles, incentives, toys...those are low priority
So what, now what?
This job takes an enormous toll on our physical and mental health. We can't just decide we will give up and phone it in. Our families, our fellow firefighters, and the citizens we serve deserve better. Ideally, departments will take the brunt of the responsibility by providing services, time, and equipment. But if the department isn't doing it, you need to. You get only one shot at your life. Make it count.
Want to chat with AZ for 15 minutes and see if working together might be a good fit?
Book a discovery call here: Discovery Call
Check out my Episode with Katie Dabrowski
Check out my Episode with All Things Cardiopulm
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We, humans, seem to complicate things just for fun. We were BORN knowing how to eat and move. Still, it takes a multi-million dollar fitness and weight loss industry to tell us what to do?
Christina says, "No f***-ing way!" Hear about her philosophies on eating, movement, intentional exercise, and letting yourself out of a cage on this week's episode. We had a blast getting together for some day drinking of LaCroix water, and tons of laughs around my kitchen table.
Christina Montalvo is a strength & conditioning coach specializing in helping active & athletic women develop sustainable eating habits not centered around fat loss. She's also a self-proclaimed serial entrepreneur who uses her MBA to help fitness professionals build sustainable and enjoyable fitness businesses.
So what, now what?
Yep. Christina is a female. Yep. She trains primarily women. Yep. The fire service can learn a lot from her philosophies about fitness and nutrition.
Follow Christina on IG
Check out her website!
Listen to the Confidence Project Podcast
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Networking stinks like 3-day-old unrefrigerated fish. I said what I said.
Connecting is different. Connection is taking the time to get to know someone enough to put them in your solar system. Connecting is worrying more about what you can do for someone else than what they can do for you.
Connecting becomes important if you're a health and wellness professional attempting to break into the world of fire departments.
So what, now what?
Meet people and learn their stories. And then glue them together with other people! Forget about what they are going to do for YOU. What can you do for THEM?
Hear all about connecting on this episode, and if you're inclined, get on the waitlist for Building a Career in Fire: A Health and Wellness Professional's Roadmap.
Waitlist is here!
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Sometimes you spin around in someone else's orbit for years before you meet them for real. I call these people "friends I haven't met yet."
Brandon Dreiman is one perfect example of someone I've known for a long time but only recently got to meet via our podcast time.
We spoke about addiction, recovery, dogs (of course), and his position with the very progressive Indianapolis Fire Department Health and Wellness Program. Please give it a listen!
Brandon Dreiman is a 21-year veteran of the Indianapolis (IN) Fire Department, where he serves as the Coordinator of Firefighter Wellness & Support. He is an IAFF Master Instructor and assists fire departments with creating peer support and resilience programs with a holistic approach to wellness. He is a Certified Addiction Peer Recovery Coach and Cognitive Behavioral Therapy for Insomnia Clinician. He is also a registered yoga teacher and the founder of Naptown Yogawalla.
So what, now what?Brandon hit rock bottom and has returned to the top in the best possible way. If you are struggling with addiction, mental health challenges, or even physical health challenges, reach out your hand. Help is available.
Connect with Brandon on IG
Email Brandon at: b_dreiman@yahoo.com
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Anxiety is weird. Some people are anxious about everythingwhile others, like me are anxious about specific things. For me, it's parking and coffee, shops-especially stupid Starbucks.
So what, now what?Perspective is everything. When someone is anxious about something, their perspective is the one that matters. Be part of the solution rather than the problem.
Book a Discovery Call
NSCA Coaches Podcast
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Air management drills can get frustrating, especially when having no way to rate your performance or even compare yourself to previous years.
Dr. Andrew Jagim and Joel Luedke, ATC are working to change that story. Their research into air management in firefighters is helping to define and rate performance. I recently was privileged to present some of their data at the Society for Neurosports Data Blitz and received 2nd place!
Dr. Andrew Jagim is currently the Director of Sport Medicine Research for the Mayo Clinic Health System in La Crosse, Wisconsin and an Associate Professor of Family Medicine. Dr. Jagim completed his PhD in Kinesiology with an emphasis in Exercise Physiology at Texas A&M University. Andrew is also a certified strength & conditioning specialist with distinction through the National Strength & Conditioning Association and a certified sports nutritionist through the International Society of Sports Nutrition.
His primary research area focuses on how various nutrition and exercise-related strategies influence the performance and health of athletes. Dr. Jagim also has a focused interest on the physiological demands of various sports and tactical professions and how they pertain to injury, recovery status and performance. This work has led to several publications in peer-reviewed journals, and presentations at national conference events. In addition to his time spent in academia, Andrew has worked as a personal trainer and sports nutrition consultant for a variety of clients and athletes.
Joel Luedke is an athletic training and strength and conditioning coach who currently works in a sports medicine department supporting a sports orthopedic surgeon. In addition, he works with colleagues in a pilot project that provides tactical strength and conditioning program to the local fire department and conducts tactical research, focusing on firefighters. Prior to this role, Joel worked at a local university where he was the Assistant Athletic Director for Athletic Training and Sports Performance with direct responsibilities of care to the football, tennis and golf teams.
Joel received his undergraduate in kinesiology-athletic training from the University of Wisconsin-Madison, his master’s in exercise science from the University of Kansas, and is currently finishing up coursework for a doctorate on leadership and administration in athletics from Concordia University-Chicago. His focuses and interests are on injury risk reduction, increasing performance through mastering the basics, and identifying what people need in order to be leaders.
Joel also hosts the podcast Athletic Training Chat where they focus on highlighting athletic trainers and their passions and stories. Recently, Joel helped convert a previous podcast, Clinically Pressed, into a 501c3 non-profit that focuses on “Making the Complicated Simple” and helping people get the resources they need for health and fitness as well as fundraising to get necessary emergency medical equipment into active communities so everyone can participate safely.
So what, now what?More and more peer-reviewed research on firefighters is available to guide decision-making processes. Time to start reading it!
Email Dr. Jagim jagim.andrew@mayo.edu
Email Joel Luedke luedke.joel@mayo.edu
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It's time to pass the baton on Spring4Change, but today's episode is a recap of nutrition week. In case you're new here, Spring4Change is a mental and physical health initiative to mitigate firefighter suicide through education on upstream intervention.
The biggest take-home regarding nutrition is that we tend to complicate it...it's simple but not easy, and that's where we get into trouble.
So what, now what?
Grab onto one manageable habit and KEEP GOING.
Get on my email list!
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Book me for Your Department
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Chris Fields is an incredible human and an even more incredible friend. My life is better because Chris Fields is in it, and when I started my podcast, I knew I had to have him on to talk about his story, both the darkest hours and the triumph.
Chris Fields joined the Oklahoma City Fire Department on July 12, 1985, promoting through the ranks and retiring as a Major on March 1, 2017, serving the citizens of Oklahoma City for 31 yrs and 7 months. Chris was captured in a photo that became an iconic symbol of the Oklahoma City Bombing in 1995 as he cradled the body of 1 yr old Baylee Almon. Chris is now dedicating his life and travels to speak to other 1st responders. He discusses the brutal realities of a life spent responding to citizens in their darkest hours. Chris tells the story of his life, his 31 yrs of public service, and how that day in 1995 all took a toll on his life and his family and how he suffered in silence for many years. Now he shares how with God, Faith, and Family, he took control and his journey out of the suffering in hopes of helping others avoid the failure and the pitfalls and to reach out.
Chris also serves as a Fire Liaison on the Advisory Board for Survive First, a 501©3 organization whose mission is to assist 1st Responders, the military, and their families who need mental health support from the impact of PTSD, and substance abuse; he also serves as Fire Liaison on the Advisory Board for Thin Line Events, an organization supporting 1st Responders, Military, and their families through concerts, festivals, and other live events. Chris is an Ambassador for Lighthouse Health and Wellness; Lighthouse is designed to provide 1st Responders and those that support them anonymous access to existing health and wellness programs. He is also the Co-founder and co-host of a weekly webinar, Trauma Behind the Badge.
So what, now what?
A photo brought a decade of trauma to the surface. Your career is more than one defining event. Reach out early and often and get support for your mental wellness.
Contact Trauma Behind the Badge
Check out Lighthouse Wellness
The book Chris mentioned
Vicarious trauma toolkit
Email Chris at ClFields1964@gmail.com
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Spring4Change week 1 is finished, and today I recapped the information.
Sleep is crucial for both mental and physical well-being, and there are so many small steps we can take to ensure better quantity and quality.
So what, now what?Knowing is 1/2 the battle, so you need to know that sleep deprivation is an independent risk factor for cardiovascular disease, suicide, accidents, and cancer...the big 4 killers of our firefighters.
AZ's Chilisleep Affiliate Link (Use your IDMe account to get 20% off!)
First Responder Sleep Recovery
62 Romeo
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I got a call a few years ago from a young man who had just been hired at a local FD. He was a former athlete (Go Dodgers), certified strength and conditioning coach, and an all-around nice guy. And he told me his department wanted him to take over their fitness and wellness as soon as he got off probation.
We had a great conversation, and I gave him all the advice I could, but when I hung up, I thought, "well, I wish him luck, and if anyone can do it, he will."
It's a few years later now, and he's been very successful. In episode 45, we discussed what makes his department's program tick.
In Mike Pericht's words, "I'm just a former athlete, current firefighter/paramedic, husband and father of 2, and fitness professional who's trying to promote healthy lifestyles to anyone willing to listen."
Well, Mike, I think people are listening. Keep up the great work.
So what, now what?This department's program is successful for a few reasons:
1-They've invested time and money into an experienced, credentialed professional and in force multipliers (TSAC-Fs).
2-They continue to set themselves up for success by sending their personnel to Continuing Education (NSCA Tactical Annual) and giving them as much free CE as possible.
3-Mike realizes his shortcomings in expertise and works hard to bring in the best of the best outside education for the firefighters.
Email Mike: mike.pericht@gmail.com
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"Only two things are inevitable, and you can only cheat on one."-paraphrased from Benjamin Franklin
We're not getting out alive, but at least we can thrive instead of merely surviving.As firefighters, we tend to be extremists: all or nothing instead of all or something. We keep pressing the reset button, starting over, and posting about "day 1" and 6-week challenges.
How about a little less extremity and a little more consistency?
So what, now what?Go after either low-hanging fruit or a big bang-for-the-buck item instead of everything at once!
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When experts talk about firefighter performance programming, the name on their lips is usually Mark Abel. Dr. Abel and I had a remarkable conversation about his research into heart rate variability, firefighter physical fitness training, and all things firefighter research.
Mark Abel, Ph.D., CSCSD, TSAC-FD is a Professor and Director of the First Responder Research Laboratory in the Department of Kinesiology and Health Promotion at the University of Kentucky. Dr. Abel conducts research to improve the safety, health, and occupational readiness of firefighters and law enforcement officers. He has published extensively in peer-reviewed journals, authored book chapters, and presented internationally. He also teaches undergraduate courses in Strength and Conditioning and Sports Nutrition and graduate courses in High Performance Coaching and Tactical Strength and Conditioning. He has served as a firefighter. He received the National Strength and Conditioning Association’s (NSCA) Tactical Strength and Conditioning Practitioner of the Year Award and Senior Investigator Grant to conduct research on tactical populations. Dr. Abel also owns Tactical Fitness Institute, LLC which assists fire departments and law enforcement agencies in developing legally defensible physical ability tests and offers other educational and exercise programming services to meet their health and performance goals.
So what, now what?Firefighter research is critical, and Dr. A is recruiting 2500 firefighters to participate in a survey. Get on my mailing list to get the deets when they're available.
Opt-in to my email list to get details on the survey when available!
Read Katie Dennison's Thesis on FF Circuit Training
Email Dr. Abel: mark.abel@uky.edu
Check out Mark's website!
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Spring4Change is a mental health and wellness initiative created by Chris Marella and AZ. 2023 is our 4th year of running the campaign together, and as per usual, we're shaking it up again.
AZ will be holding down sleep and nutrition starting 4.3.2023 and Chris will swoop in and handle mental health and movement starting 4.17.2023.
Your call to action is to follow #Spring4Change on the 'gram.
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If you know me, you know that I love on my people and trust them implicitly. So when I needed to find a guest to talk about brain injuries and recovery, I went straight to my girl Dr. Katie Dabrowski (Episode 7) from Old Bull Athletics in Miami. And as always, Katie said, "I gotchu!"
She recommended I speak with Dr. Chung, and she steered me right! Dr. Chung and I discussed the difference between minor, moderate, and major brain injuries; intelligent treatment plans, and how to kindly invite your practitioner back to the 1980s should they happen to call.
We also riffed on the fact that fire departments that provide EMS services and operate under SOPs should probably get their hospital system to provide a concussion SOP for US!
Dr. Jonathan Chung is an upper cervical chiropractor and owner of Keystone Chiropractic and Neuroplasticity based out of West Palm Beach, Florida. He is board certified in chiropractic neurology and has specialty training in traumatic brain injury and concussion rehabilitation. Dr. Chung has been published in peer-reviewed journals and is a neurology instructor for the Carrick Institute for Graduate Studies in Clinical Neuroscience.
So what, now what???Although a concussion or more severe brain injury isn't a death sentence, a solid treatment plan starting with the identification that there's an issue is critical. Our best concussion spotters are the men and women we work with daily. When a co-worker takes a fall or a blow to the head, it's on US to figure out of they're acting normal, having gait or balance issues, answering questions slowly, or having memory lapses.
Check out Jonathan's website
Email Dr. Chung: keystonechiropracticfl@gmail.com
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Today I fielded some listener questions on the following:
- What younger me wishes I had known when I started the fire service
- What supplements do I take based on my comments (Episode 36) regarding my geriatric container and prepared in-advance protein shakes?
- If I had unlimited resources, what change would I immediately affect in the fire service?
- What must happen individually and collectively to address the cancer risk in the fire service?
So what, now what?I've learned a few things in 19 years, and sharing what I've learned with others in the fire service feels like my life's mission. Sharing knowledge is vital, but instead of taking my word (or anyone else's), listen, ask questions, read data, and draw conclusions.
ISSN Position Stand on Creatine
ISSN Position Stand on Beta-Alanine
ISSN Position Stand on Protein
Link for TryCreate
Check out Bonafide
Link for United Diagnostic Services
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I had the fantastic opportunity to sit down in person and talk to my sleep bestie Major Allison Brager about her research and expertise on snoozing. We invaded Valerie's office at Nova Southeastern before our 4th Annual Society for Neurosports Conference and talked about sleep. We also hit on her unique path to serving in the Army, her experience competing in Crossfit, and her casual foray into the United States Astronaut program.
In Allison's words: I am a neurobiologist specializing in sleep and circadian rhythms for the United States Army (active duty). I work on human and animal models of study. This work examines substrates and mechanisms of resiliency to extreme environmental stress (exercise, jet lag, and sleep deprivation). I have several leadership and service positions for the federal government, professional research societies, and university departments. Currently, I sit on fatigue management and neuroenhancement working groups through NATO, US Special Operations Command, the Office of the Army Surgeon General, and inter-government (DoD, NASA, FAA, NHTSA, NIH). I have also written military training doctrine on holistic health and co-authored the first edition of the NCAA student-athlete mental health handbook. I have served on the Board of Directors and have chaired committees for the Sleep Research Society, the Society for Research on Biological Rhythms, and Gordon Research Conferences. In addition to peer-reviewed publications in flagship society journals, I have written op-eds and column pieces for Science and professional society bulletins, have been on many podcasts and authored a popular science book, Meathead: Unraveling the Athletic Brain.
So what, now what??Lack of sleep is fatal, and adequate sleep is a superpower, and as Allison says, "Sleep should be your second job." Although it's tempting to jump to sleep medications, there are many steps along the spectrum in improving sleep, including simply giving yourself an adequate opportunity to get enough sleep.
Take the PSQI (choose PSQI score at the end vs. 'by category')
Check out Allison on IG
Check out PotCake Annie on IG
Buy Allison's book Meathead
Get involved with us and the Society for Neurosports!
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No matter how skilled and credentialed the professional is, if you ask a shy question, you're likely going to get an equally shty answer (unless, of course, you ask a guru; they are all-knowing and context doesn't matter!) Although there's not supposed to be a bad question, I'm here to tell you that some of them are certainly not good!
So what, now what?Ask better questions to get better answers.
Put a 'face' on the question
Ask the real question
Be prepared for clarification questions (tell me more, etc.)
If you're simply asking to confirm your own bias, do everyone a favor and just use google!
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Firefighter cancer is on the rise, and anything we can do to bolster our chances of avoiding it = winning! I sat down with Tara Cornett, the creator of Flame Decon products, and we spoke about minimizing risk and washing away the carcinogens and endocrine disruptors after the fact.
Tara founded Flame Natural Decon, a company specializing in firefighter decontamination. You can now order her products directly through your Darley vendor! Make sure to seek her out and say "hi" at FDIC.
So what, now what?When you know better, DO BETTER! Minimize exposure to carcinogens whenever possible, decontaminate your skin and gear as soon as possible, and take a cleansing shower within an hour of release from the fireground.
Email Tara Tara@flamedecon.com
Check out the products!
Check your own products: EWG Website Tara mentioned
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Have you ever taken a moment to consider how thankful you are that you completed a task yesterday, which has made your day easier today? This is the perfect opportunity to express gratitude to your past self.
By completing a task or taking action in the past that benefits your future self, you can practice the idea of "doing something today that your future self will thank you for." Although this concept is not an original thought, as it was recently introduced to me by my friend Christina Montalvo, I have unknowingly been doing it for years and found it to be a valuable tool in keeping my life organized and uncomplicated.
So what, now what?
Give yourself a fighting chance by setting your future self up for success anytime it's an option.
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The Behind the Shield Podcast is one of the most successful and well-known podcasts for first responders and one of the first I ever listened to. James and I have been friends for years, and I was honored to bring him on as a guest.
We discussed everything from his early life to his fire career to his thoughts about work schedules and recruitment/retention.
James Geering was born in England and spent almost thirty years there before emigrating to the U.S. Early years saw him in a spectrum of jobs, from lifeguard to stuntman. Geering had always dreamed of becoming a Firefighter but was told as a child that poor color vision would disqualify him from the process. It wasn't until he moved to America that he realized the vision deficit was mild and a poor excuse for not following his dream. James promptly enrolled in the Fire Academy, and the rest is history. Geering was a Firefighter/Paramedic and retired to make a more significant impact on other first responders. He is also a Crossfit coach and a graduate of the University of Florida with a Bachelor's in Exercise Physiology and Kinesiology.
Read more about James here!
So what, now what?Sometimes, the most significant impact you can make as a first responder is the work you do outside of being a first responder. Take care of yourself and take care of others!
Email James: jamesgeering@hotmail.com
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Grab James' book One More Light
Listen to me on Behind the Shield
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As firefighters, we stick to what we know: local conferences, maybe FDIC. As health and wellness pros, we tend to self-separate into our appropriate silo: strength coaches go to NSCA National Conference, Physical Therapists to APTA CSM etc.
What if I told you I've learned and grown far more in places I don't belong!What if I told you that breakthroughs in my growth and development of my career and business
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What do CBD, red light therapy, breathing, and community have in common?
Fringe.
Fringe is a company based on education and options for feeling your best. Their products include high-quality and third-party tested water soluble and topical CBD, red-light wraps and panels, and the kalm breathing device. I'm such a fan of their company that I became an affiliate (disclosure: the link at the end of the show notes is my affiliate link).
Dr. Alyson Evans, DC, has dedicated the last 20 years to mashing up her passions for healthcare and education, alongside pursuing her purpose of building and serving a team. Alyson has helped grow multiple businesses by prioritizing professional education and product innovation. She was at the forefront of increasing the RockTape brand and community for a decade. Up for a new challenge, Alyson is the Co-CEO and Founder of Fringe, a company blending yesterday’s medicine with today’s science grounded by its dedication to improving how we live and how we learn.
So what, now what?Sometimes western medicine isn't your only or even your best option for feeling better.
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Email Alyson at Alyson@joinfringe.com
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Ironically, the less competent you are, the more confident you'll feel about your level of expertise. This phenomenon, known as the Dunning-Kruger effect, is why career firefighters feel compelled to lecture their coworkers on the benefits of cold plunges or Wendler 5-3-1 after reading one article or listening to one podcast.
Knowing about Dunning-Kruger might assist a firefighter or a fire department when choosing an outside educator or coach. Hear about D-K and the red flags you can look for in today's episode!
So what, now what?Picking the right professional for your fire department or yourself can be tricky. But if you listen carefully, they'll tell you everything you need to know!
Dunning-Kruger Effect
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Covid did a number on the world and unfortunately, we still don't know all of the impacts. In Episode 31, I sat down with my girl Rachele B to talk all things cardiopulm physical therapy and Covid/Long Covid as it relates to firefighters.
Rachele Burriesci received her Doctor of Physical Therapy from the New York Institute of Technology in 2009. Rachele received her board certification from the American Board of Physical Therapy Specialties (ABPTS) in Geriatrics in June 2013 and her board certification in Cardiovascular and Pulmonary in June 2015. Rachele practiced at the VA Ann Arbor Health Care System for four years post-residency where she was a primary mentor in the Cardiovascular and Pulmonary Physical Therapy Residency program, implemented and developed the Home-Based Cardiac Rehab program, and directed the facility-based cardiac rehabilitation and pulmonary rehabilitation programs. Rachele is a former assistant professor at Rockhurst University. She is now the owner of All Things Cardiopulm, LLC, and works as a PRN PT staff member at the University of Kansas Health System. She is passionate about physical therapy, the education of cardiopulmonary wellness across the lifespan, and the benefits of PT interventions across many cardiovascular and pulmonary disease processes.
So what, now what?If you had Covid and feel like you've never quite recovered, you might be correct! The great news is that awesome people like Rachele can assist.
Check out Rachele's website!
Follow her on IG
Email Rachele at allthingscardiopulm@gmail.com
Check out this vs that!
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It's the nature of the beast. As firefighters, we are very clear-cut. The world is black or white, with no shades of grey. We are on or off the wagon entirely, not doing 'something.'
My girl Dana asked for an episode to help her crew set goals, and here we are!
So what, now what?Making behavioral rather than outcome goals is clutch. You have control! Keeping those behavioral goals small and habit stacking or anchoring to an existing behavior keeps things easy.
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What do professional athletes and firefighters have in common? They both likely struggle with their nutrition and more than likely overcomplicate it!
Enter Maureen Stoecklein, RD. Moe is not only a retired career firefighter but a dietitian and the woman in charge of the Detroit Tiger's team nutrition.
Hear about how she got to where she is today, her grouchy dog Bailey (and his BFF Kevin), and tips to simplify nutrition for firefighters.
Maureen has served as a registered dietitian for over 25 years. She retired in 2022 from her position as a full-time firefighter/paramedic for Canton Township. While serving as a firefighter in Canton Township, MI, she spent three seasons as Team Performance Dietitian for the New York Mets baseball organization. Currently, she is in her second season as the MLB Nutrition Coordinator for the Detroit Tigers. Maureen is an accomplished athlete who understands the importance of solid nutrition for optimum performance. She was selected as one of four women in the United States to represent Brawny Paper towels' Strength Has No Gender Campaign and was featured in Crain’s Business Magazine.
Maureen’s passion for nutrition and fitness and the many athletes, coaches, mentors
and colleagues she has met along the way inspire her to share her love of healthy
food and insights to help others succeed!
So what, now what?
Nutrition doesn't have to be complicated! Prioritize protein and fiber. Take it easy on the alcohol and eat the rainbow every day.
Follow Moe on IG
Email Moe at: runtri13@gmail.com
Check out Grouchy Bailey and his BFF Kevin (Bailey is on the left)
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When Dr. Katie Hirsch (Episode 18) recommends an interview, I listen! Vince Zittnan from Chicago's Bravest Stories Podcast and I sat down with Jacob Mota to discuss his research on fitness in a recruit academy.
Dr. Jacob Mota is an Assistant Professor of Kinesiology in the Department of Kinesiology and Sport Management at Texas Tech University. He also directs the Neuromuscular and Occupational Performance Laboratory and leads a team of talented researchers. His research interests include determining the role of neuromuscular function on performance and injury risk for physically demanding occupations. Additionally, he is passionate about continuing to uncover the neuromuscular mechanisms which lead to adaptations from resistance training and other exercises. He has published over 35 peer-reviewed manuscripts, many focusing on firefighter health and wellness. He completed his doctoral training at the University of North Carolina School of Medicine in Human Movement Science and master's and bachelor’s degrees in Kinesiology and Exercise Science from Texas Tech University. He holds the Certified Strength and Conditioning Specialist credential with Distinction through the NSCA, a group he is an active member of.
So what, now what?If we genuinely want to set candidates up for fire service success, applying sound sport science principles to their physical training in the academy is critical. Just making them hot, sweaty, and tired is doing a disservice. Sport science has already solved most of the fire service problems through research. The two careers need to start talking!
Check out Jacob's research group!
Connect with Jacob on LI
Email Jacob at Jacob.Mota@ttu.edu
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My friend Dan might be the 'most interesting man in the world': Ph.D., adrenaline junkie, rock band member, and he's on a mission to change the world, or at least make it safer.
Daniel B. Bornstein, Ph.D., is the Founding Principal at DBornsteinSolutions, LLC, a company providing consulting services at the unique intersection of fitness, health, and national security. Dr. Bornstein has over 20 years of experience as a researcher, professor, and industry leader. He served as a tenured faculty member and administrator at The Citadel, The Military College of South Carolina, from 2012-2021. Dr. Bornstein arrived at The Citadel in 2012 after completing his Ph.D. in Exercise Science from the University of South Carolina. Before earning his Ph.D., he founded and was CEO of two fitness companies based in Tucson, AZ, focusing on individual-level, holistic fitness and health for various clients, including elite sport and military athletes. However, for the past fourteen years, his work has focused on effective strategies for increasing population levels of physical activity to improve the nation's fitness, health, and security.
Dr. Bornstein actively publishes in leading scientific journals and regularly presents at national and international scientific conferences. His research has been featured in over 130 media outlets worldwide, including USA Today, Newsweek, Stars and Stripes, and National Public Radio. Dr. Bornstein has provided numerous briefings to senior military personnel and lawmakers, including briefings at The Pentagon and Capitol Hill.
Dr. Bornstein is currently the Chair of the Military Sector for the US National Physical Activity Plan. Dr. Bornstein now resides in Norwich, VT, with his wife and their two children, who enjoy finding fun ways to be physically active across the four seasons.
So what, now what?Get moving. Your life and our national security depend on it!
For more information or to connect with Dr. Bornstein:
National Physical Activity Plan
Website
Socio-Ecological Model
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Asking for help from others is admirable, but buying into first helping yourself is crucial for success.
Come along with AZ on a snow-removal journey where she draws parallels between precipitation relocation and putting skin in your self-improvement game.
So what, now what?If you're going to ask someone for help, especially if you're not compensating them, make sure you're ready to follow through and take action.
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A random story on IG is what brought Sarah into my life! I'll never forget her repost of one of my videos and her comment, "I want to be FireSQFitness when I grow up!" {FireSQFitness was my previous business name.}
I reached out, and we've been friends ever since.
Sarah Johnson is a firefighter, strength athlete, and strength coach in Winston-Salem.
Before becoming a firefighter, Sarah earned her degree in exercise physiology from East Carolina University. While at ECU, she interned with ECU’s strength and conditioning staff and at CrossFit Tier One. Shortly after graduation, she earned her CSCS and began coaching for Mash Elite Performance.
Sarah coached athletic performance, strength sports, and general populations with athletes worldwide while coaching for Mash Elite. Since joining the fire department in 2020, Sarah has continued to coach athletic performance and works primarily with athletes in a one-on-one setting.
Sarah has also competed and medaled multiple times nationally as a weightlifter and powerlifter. Recently she began training for strongman and plans to compete and train for that discipline for the foreseeable future.
Sarah believes that strength training and a focus on overall wellness have carried over to her work tremendously and allow her to perform her duties as a firefighter more efficiently.
So what, now what?You can never be too strong in a job actively trying to kill you. Sarah meshes weightlifting, powerlifting, and strongman training to become an absolute beast!
Check out Sarah on IG
Watch Sarah clean 280#!
Gym Aware Use code mash5 for a discount! Thanks, Travis!
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Listen. My vision challenges go waaaaayyyy back to third grade. And then the miracle of Lasik Surgery gave me crystal clear, smooth sailing for 2+ decades. So when things went south about 18 months ago, I was all kinds of upset.
Find out how my vision challenges can be very similar to your fitness challenges and how we can think a little differently.
So what, now what?Get started. Make your best first decision. And then the next one. Repeat for eternity.
Confidence Project: New Year Headstart
Confidence Project: Goal Setting
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Episode 23 features my girl Vanessa Frost Piedrahita. We talked about her 6-year tenure at the Pflugerville Fire Department and the changes she's seen over that time. We hit on her department's fitness assessments and their amAZing commitment to health and wellness. Check it out!
Disclaimer: Vanessa's views and opinions do not necessarily reflect her employer's.
Vanessa Frost-Piedrahita has been a strength & conditioning coach for over a decade. She has done everything from group fitness to head a division I strength & conditioning program but has worked almost exclusively with firefighters since 2016. She is currently the Health & Fitness Coordinator for the Travis County Emergency Services District #2. Vanessa owns and operates VFP Training, which offers training and nutrition coaching, and Forging Strength, dedicated to the health and performance of firefighters through education.
So what, now what?Pflugerville has a fantastic program, but what works there might not be the best bet for your department. Health and wellness isn't a one-size-fits-all approach. Conduct a needs assessment in your own department to determine best practices.
Email Vanessa to get access to the manifesto: vfrost@pflugervillefire.org
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In episode 20, I riffed on why I don't think in-house, on-duty, DIY is the best way to serve our firefighters. In this episode I break down the qualities and credentials to look for in an outside professional.
A nearly 20-year fire service veteran, Zapp holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is a National Strength and Conditioning Association CSCS D and TSAC-F D. She’s also certified by the International Society of Sports Nutrition and the Society for Neurosports.
In 2020, she served on an Illinois Senate task force focused on mitigating first responder suicide. Zapp is a former adjunct faculty member at the University of Denver in the graduate program for Sport Coaching, a recognized industry leader in the firefighter health and wellness field, a co-author of the recently published ISSN Position Stand on Tactical Athlete Fueling, a proud member of the newly formed Associated Firefighters of Illinois Resiliency Committee.
So what, now what?Instead of asking for a DIY option, ask for what you really need: the most capable professionals you can find.
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Joey Antonio has been a positive force in my life since 2013 when I first heard of the International Society of Sports Nutrition (ISSN). It took me a couple of years to get up the courage to get involved, and I attended my first conference in 2015 and finally had the guts to introduce myself to him and now Dr. Katie Hirsch (episode 18) in 2016.
In episode 21, we talk about his renegade career as a sports scientist (he really angered a few people along the way), his protein and protein supplementation research, and our favorite topic, the ISSN.
Dr. Antonio earned his Ph.D. and completed a postdoctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He is the CEO and co-founder of the International Society of Sports Nutrition, as well as the co-founder of the Society for Neurosports. He is an Associate Professor in Exercise and Sport Science at Nova Southeastern University in Davie, Florida. His research agenda includes work on high-protein diets, sports neuroscience, and sports supplements. He is also the author of 15 books and over 100 peer-reviewed publications.
So what, now what?
Protein is a powerful macronutrient and should not be feared! But...exercise is the most critical factor in overall health, so if you're not moving, GET MOVING!
Check out the ISSN
Register for the 2023 conference June 15-17. Why go anywhere else!?!
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Welcome to my first solo episode!
A nearly 20-year fire service veteran, Zapp holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is a National Strength and Conditioning Association CSCS D and TSAC-F D. She’s also certified by the International Society of Sports Nutrition and the Society for Neurosports.
In 2020, she served on an Illinois Senate task force focused on mitigating first responder suicide. Zapp is a former adjunct faculty member at the University of Denver in the graduate program for Sport Coaching, a recognized industry leader in the firefighter health and wellness field, a co-author of the recently published ISSN Position Stand on Tactical Athlete Fueling, a proud member of the newly formed Associated Firefighters of Illinois Resiliency Committee.
Hear what I have to say about the DIY method for fire department fitness. Spoiler alert: I haven't seen it work very well.
So what? Now what?Give your department a fighting chance by hiring a competent and experienced coach. Peer fitness trainers? Sure. Use them as force multipliers for that coach!
Grab a free PDF on setting up a FD health and wellness program!
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Have you ever had the magical experience of meeting someone and just knowing they were going to be important in your life? On October 23, 2015, I had just such an experience. My physical therapist and I attended a RockTape course in a hotel a few blocks from my fire station, and my instructor was none other than Shanté Cofield.
We kept in touch, and the rest is history. The Movement Maestro has been an integral part of my business growth and development, and no one on the planet is better at relentlessly pursuing MOAR (just a better way to spell more) happiness.
Physical therapist turned entrepreneur, Dr. Shanté Cofield, aka The Movement Maestro, is the host of Maestro on the Mic, and the founder of The Movement Maestro LLC, a social-media-based company that provides both online and in-person education for health and movement professionals around the world. Shanté’s professional pursuits center around providing business coaching, with a focus on brand strategy and community development in the ever-growing digital marketplace.
Shanté is a proud SoCal resident, drives a hypergreen Jeep Wrangler, and wishes to leave you with this message:
Be relentless in the pursuit of what sets your soul on fire.
So what? Now what?No one says it better. But I'll repeat her mantra for the kids in back: "Be relentless in the pursuit of what sets your soul on fire."
Shanté's website
Grab Breathing with the Maestro
Follow the Movement Maestro on IG
Check out AZ's appearance on Maestro on the Mic!
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High-intensity interval training (HIIT), body composition, and good old exercise were discussed in Episode 18 of the Fire Rescue Wellness Podcast. Come along and meet my dear friend Katie Hirsch, a bright new star in the scientific community.
Dr. Katie Hirsch is an Assistant Professor in the Department of Exercise Science at the University of South Carolina, Arnold School of Public Health. Her research focuses on the effects of exercise and nutrition on body composition, muscle and protein metabolism, cardiometabolic health, and performance, frequently studying the utility of high-intensity interval training for promoting metabolic and muscular health. Dr. Hirsch completed postdoctoral training in protein metabolism at the Center for Translational Research in Aging & Longevity at the University of Arkansas for Medical Sciences. She completed her Ph.D. in Human Movement Science, MA in Exercise Physiology at the University of North Carolina at Chapel Hill, and BS in Exercise Science at Truman State University. Dr. Hirsch is also a Certified Exercise Physiologist with the American College of Sports Medicine and a Certified Sports Nutritionist with the International Society of Sports Nutrition.
So what? Now what?
As firefighters, time is at a premium. Use Dr. Hirsch's suggestions to optimize VO2Max, body composition, and your health!
Contact Katie!
Connect with Katie on Twitter
Join us at the 20th ISSN Conference!
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Kelly Kennedy is one of the OGs in Tactical, and I had the honor of meeting her by accident at a restaurant and all because of a green backpack!
In Episode 17, we talk about her long career as a civilian health and wellness expert for the largest police agency in the southwestern United States and her personal business Fit-to-Enforce. We also discuss her lessons learned, the obstacles she's faced, and that sometimes the most valuable part of attending a training or a conference is hearing from other attendees and learning through them.
Kelly Kennedy, Ph.D., is one of the nation’s leading experts in fitness training for police. While working at the largest Police Department in the Southeast United States, she has physically trained and tested thousands of police recruits and officers since 1999. During this time, she has lectured on physical fitness to classes for Police, Corrections, and specialized units such as the Special Response Team, Rapid Deployment Force (RDF), and Defensive Tactics Instructor.
She led the design of an extensive tactical obstacle course and was a part of a committee to create a pretest physical fitness screening for the members of the RDF. Additionally, she created a physical screening standard for readiness for the Aviation Unit, and Marine Patrol Unit. She served as the project manager of a team of physiologists in developing the minimum standards for fitness for the job of Police officer, K-9 Unit, and Special Response Team.
In 2003, she started an education and consulting company, Fit-to-Enforce that takes her all over the country teaching and consulting law enforcement. She has worked as a Subject Matter Expert in physical fitness for the Florida Department of Law Enforcement. She has served on the editorial review for the Tactical Strength and Conditioning Report. In addition, she has presented at Conferences for the International Law Enforcement Educators and Trainers Association (ILEETA), International Society of Sports Nutrition (ISSN), Tactical Strength and Conditioning Conference (TSAC), and Florida SWAT Association.
After graduating with a master’s degree in Exercise Physiology, she worked as an adjunct instructor at Florida International University for five years.
Kelly is certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS), with the American College of Sports Medicine (ACSM) as a Certified Exercise Physiologist, and Certified by the International Society of Sports Nutrition (CISSN). She is a past certified Level 1 Sport Performance Coach from USAW, for 10 years was a Level 1 CrossFit Instructor, is currently Certified as a Defensive Tactics Instructor, is a member of the International Law Enforcement Educators and Trainers Association, and earned a Ph.D. in Global Leadership from Lynn University.
So what? Now what?No matter the size of your agency, you CAN make an impact. If you're a LEO and want to learn more about health and wellness for your population, check out KK's 40-hour class.Connect with Kelly...
Website
Email Kelly
Circle back and hear what Jay Dawes had to say about the evolution of NSCA Tactical
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In Episode 16, I was honored to speak with my friend and mentor, Jorge Carvajal. We spoke about the brain and brain injuries, the specificity of training requirements for both hunting elk and fighting fires, and the real challenge of burnout in both fire and the coaching world.
We also riffed on the magic that is Summer Strong. If you haven't attended, you need to go at least once.
Jorge Carvajal is a performance coach and consultant who has worked with elite athletes in multiple sports and the tactical world for over 29 years. Jorge has trained thousands of athletes at the University of Florida, the University of Nebraska, and the US Olympic training center, along with numerous professional athletes from the NFL, MLB, NBA, and NHL; World Surf League Big Wave Tour Surfers, and Tactical Athletes in the fire service, law-enforcement SWAT and SRT, and military communities.
So what? Now what?Take care of your brain! We work in a career field where TBIs are commonplace and often poorly managed. Regarding training, specificity is key, and a one-week cycle isn't the way in the tactical community. Spread your training out into 9-14 days and watch the magic happen!
Summer Strong
Tacticalories
Twitter Burnout Thread
Find Jorge on Twitter
The Comfort Crisis
Three Signs of a Miserable Job
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Question: What do pee, poop, and farts have in common?
Answer: Sometimes, your ability to keep them where they belong hinges on the efficiency of your pelvic floor!
Wait! What the heck is a pelvic floor?
In Episode 15 of the FRW podcast, my friend Kyle Brunelle and I discuss all things pelvic floor and the benefits of out-of-network (cash-based ) physical therapy.
Kyle Brunelle graduated from Utica College in Utica, NY, with his Doctorate in Physical Therapy. He has since dove into continuing education to ensure he provides the best and most effective treatment for his patients. He is a Certified Integrative Dry Needling provider and has taken extensive education on modalities like taping, scraping, and treating common musculoskeletal injuries. He also has advanced training in pelvic health for both women and men and is proficient in treating pelvic health concerns.
Kyle’s passion lies in listening to his patients’ full stories. It’s essential to Kyle that you feel heard and listened to. He is dedicated to helping you understand what’s going on so you can work together to determine the best solution for your life and get you feeling better faster.
As an avid outdoorsman and athlete, he’s experienced frustrating injuries and setbacks and can relate to the athlete and active human you are. He’ll be your personal hope dealer and solution provider so you can get back to what you love doing without being held back by aches, pains, injuries, or the fear of getting hurt. His approach is movement-biased, with a great blend of manual techniques like blading, massage, needling, cupping, and more.
So what, now what?Everyone, including firefighters, has a pelvic floor. And some of the actions we take to survive the day (the safety pee or the 'holding it during a big job') can contribute to issues. You now know you HAVE a pelvic floor, and you can screen yourself for pelvic floor issues below! Remember, as Kyle states, "you have a pelvic floor challenge until proven otherwise!"
See if you might have pelvic floor dysfunction with the Nicole Cozean Pelvic Floor Dysfunction Screening tool
Listen to the Renegade Performance Podcast
Check out the pelvic gym DIY program
Follow Renegade on IG
Schedule an appointment with Renegade:
603-267-0432
Book here!
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My great privilege was to record Episode 14 of the FRW podcast in person with my friend Jay Dawes while we were recently both in Indiana presenting at a conference.
As is typical with our conversations, hilarity ensued, so apologies in advance for the hyena-style laughter throughout the episode.
Jay and I spoke at length about how lifetime consistency and attention to being average are helpful for first responders who are so apt to focus on all or nothing. We discussed his recent unbelievable performance on the Stillwater SWAT testing protocol and took a hard look at fit-for-duty testing and related benefits and pitfalls.
Jay Dawes, Ph.D., CSCS,*D, TSAC,-F, is committed to helping improve first responders' health, fitness, and occupational performance. He is currently an Associate Professor of Applied Exercise Science at Oklahoma State University and the OSU Tactical Fitness and Nutrition Lab co-director.
So what? Now what?Consistency is critical, and small changes can yield significant results in tactical performance. Fit-for-duty standards, although important, should be validated and non-arbitrary.
Contact Dr. Dawes at:
https://jay.dawes@okstate.edu
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http://www.firerescuewellness.org/pdf
In episode 13, I chat with Nate Palin while he chokes down a year-old Diet Mountain Dew and talks about his career in the tactical training space.
Nate has decided he isn't a great chef; he's a decent dinner guest, but he excels at hosting 'dinner parties' in the tactical realm. He sets the table and makes sure the best people fill those seats.
Nate is a coach, speaker, author, veteran, and father of one. He served as a leader in the 2nd Ranger Battalion for seven years before transitioning to strength and conditioning.
Throughout five combat deployments in support of Operations Enduring and Iraqi Freedom, Nate experienced the military’s performance shortcomings firsthand. He observed the need for enhanced physical training to better support mission-critical tasks.
He began his coaching career in 2010 as the owner of The Movement Project LLC, an entrepreneurial personal training effort, then narrowed his focus to tactical strength and conditioning as a performance specialist for EXOS in Washington, DC, in 2012.
Nate coached Special Operations Forces at Joint Base Lewis-McChord from 2015 to 2018 before leading the National Strength and Conditioning Association’s (NSCA) Tactical program, where he co-authored Preparing for the Army Combat Fitness Test for Human Kinetics.
Nate was an adjunct professor for CalUPenn’s tactical strength and conditioning graduate program and recently served as Director of Education for the FitOps Foundation.
He collaboratively launched The Initiative, a physical and psychological health and performance collective that empowers military, fire and rescue, and law enforcement professionals through coaching, education, and consultation.
So what? Now what?
Nate speaks to putting the brakes on letting best be the enemy of better, and the fire service can undoubtedly take a lesson from that.
Get in touch with Nate:
https://natepalin@gmail.com
https://www.thestrategicinitiative.com
While you're on the ][ website, check out the sleep module from yours truly!
https://www.thestrategicinitiative.com/azs-course
https://www.linkedin.com/in/natepalin
https://www.instagram.com/strategic_initiative
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http://www.firerescuewellness.org/pdf
Lt Andy Scott was one of the first nine full-time employees hired by the Plainfield, IL Fire Protection District 17 years ago. As his wife, Sarah, might say, he got OBSESSED with fitness and later the health and wellness aspects of his fire department.
He looked at what the hospital was offering for fitness testing and decided that he could do it better in-house, and he was correct.
He's accomplished a lot during his tenure, but he advises to "Never take your foot off the gas and always keep pushing forward!"
Andy and I talk about the tattoo sleeve that his children designed (peep that podcast artwork!), his long path to where the health and wellness program is now, how he effectively worked with his Union on the initiative (Spoiler: it helped that he was an executive board member!), and how although you can try to test and measure for fit for duty, it's probably more easily measured on the drill ground.
So what? Now what?
Plainfield FPD has come a long way in 17 years and they have resources that your department might not currently have. That doesn't mean that you can't have a strong program in your department too.
The best time to plant a tree is 20 years ago. The next best time is TODAY! Get started!
Contact Andy:
https://pfdmedic21@gmail.com
Or chat with one of his Deputy Chiefs:
https://mreynolds@plainfieldfpd.com
https://vbonomo@plainfieldfpd.com
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Dr. Maura Shea didn't set out to become an Athletic Trainer at all! Her first career aspiration was serving in active duty military, then she decided Physical Therapy might be her calling. She found Athletic Training only after she realized that PT wasn't her jam and she set out to become a military AT.
That goal got derailed when she took a grad student position running an AT clinic for the Terra Haute, IN Fire Department and never left public safety.
In this episode, Mo provides lots of intel for ATs that want to serve in public safety. She advises to ask a lot of questions to help understand the job demands of fire and police.
So what, now what?If you are an AT, you can learn a lot more at working in Public Safety at the PSATS website.
Check out the Public Safety Athletic Trainers website at: www.psatsociety.com
Connect with Mo via email: mauraerinshea@gmail.com
“I’m debilitatingly Irish”-Mo Shea re: her email address :)
Twitter: http://www.twitter.com/mosheaat
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Grab a free PDF and subscribe to the newsletter!
http://www.firerescuewellness.org/pdf
You’re not going to want to miss this conversation! I speak to Troy Torrence, an embedded civilian Strength and Conditioning Coach with the Indiana State Police.
Troy’s job has evolved a lot since he started, but what he’s doing today is absolutely incredible. He has served as the Health Management Specialist for the Indiana State Police Department since 2000. He is the health and physical training coordinator for their new hire enforcement selections, recruit academy, specialty teams, and current civilian and enforcement personnel. He has trained numerous police departments, police department personnel, and police academy trainers. Troy also owns and operates a licensed CrossFit affiliate – CrossFit Fishers with his wife Pam since 2009.
During the podcast, we chat about the benefits of investing in human performance personnel and always asking for exactly what you need in order to get the job done for your people.
So what, now what?Yes. The ISP is a large agency, but a human performance specialist is not a luxury, but rather a necessity in all public safety agencies.
As Troy says “You can’t afford to not to have these professionals.”
Check out Troy on social media!
IG:
www.instagram.com/troytorrence
www.instagram.com/isphealthandwellness
www.instagram.com/isp_academy
LinkedIn:
https://www.linkedin.com/in/troy-torrence-151b732a
Check out the website Troy mentions during the podcast: www.concentrationgrids.com
Check out the Summer Strong 11 talk from Derek Woodske: https://www.youtube.com/watch?v=umf7EV1D0xY&t=241s
Please share, rate, and subscribe to the Fire Rescue Wellness Podcast!
Grab a free PDF and subscribe to the newsletter!
http://www.firerescuewellness.org/pdf
In this outstanding conversation, Dr. Maura Shea and I speak about the power of having an embedded Athletic Trainer (AT) within a fire department.An AT can provide a huge return on investment for public safety agencies and Mo does a deep dive into the ROI she’s calculated for her current department as well as providing some best strategies to think about. We also discuss an AT’s scope of practice and the types of services that they can provide to your fire department.So what, now what?If you are a fire department that is truly seeking a solid investment in health and wellness, consider an Athletic Trainer. They have a wide scope of practice and ability to get your Firefighters back in the game or keep them from coming out of the game at all!Check out the Public Safety Athletic Trainers website at: www.psatsociety.comConnect with Mo via email: mauraerinshea@gmail.com “I’m debilitatingly Irish”-Mo Shea re: her email address :)Twitter: @MoSheaATPlease share, rate, and subscribe to the Fire Rescue Wellness Podcast!Grab a free PDF and subscribe to the newsletter!
http://www.firerescuewellness.org/pdf
In this episode, we dive deep into creatine research. My good friend and brainiac, Scott Forbes, PhD tells the world about all the juicy details on this super supplement.Dr. Scott Forbes’ primary interest is in sport science and has focused on various nutritional and training interventions to enhance athlete performance. In addition, he has expertise in examining nutritional and exercise interventions for optimal muscle and brain health in older adults. He has worked as a personal trainer as well as an athlete consultant for several professional and varsity level sports teams. Forbes is a preeminent expert in the field of creatine research and lectures internationally on the topic. Scott is an associate professor at Brandon University in Canada.So what, now what?There aren’t a lot of supplements that have efficacy, safety, and cost effectiveness, but creatine is certainly one of them. It’s arguably the most widely researched sport supplement on the planet and can not only benefit our muscles, but our bones and brain as well. For firefighter health and wellness, it’s truly a no brainer!Connect with Scott on Instagram: www.instagram.com/scott_forbes_phdCheck out the Brandon University website at www.brandonu.caEmail Scott Forbes at ForbesS@brandonu.caPlease rate, share and subscribe to the Fire Rescue Wellness Podcast!Grab a free PDF and subscribe to the newsletter!
http://www.firerescuewellness.org/pdf
In episode 7, AZ talks to her dynamo friend Dr. Katie Dabrowski about the Old Bull Athletics approach to physical therapy. Katie is a Miami based physical therapist, CSCS and instructor in the Neuroscience program at Nova Southeastern University. We talk about a better approach to physical therapy, treating the whole patient as opposed to simply the injured part, the cash-based physical therapy model and the experience that Old Bull provides to patients from youth and top-level athletes to desk warriors and grandmothers.Katie is passionate about bridging the gap between strength training, injury rehabilitation, and performance to optimize patient outcomes. Her background is in neuroscience and after working in the research world, she earned her Doctorate of Physical Therapy from the University of Miami.Katie knew she wanted to change the perception of physical therapy and provide a truly individualized, one-on-one, exceptional level of care to create lasting relationships and trust with each patient - this is the mission at Old Bull Athletics. Her focus lies in blending principles of neuroscience, strength and movement, and pain reduction for people of all backgrounds.She works with all patient populations, and in particular works often with strength athletes (CrossFit, Olympic lifting, powerlifting), personal trainers and coaches, endurance athletes, and individuals with exercise-induced migraines. With a background in collegiate rowing and over 15 years of her own focused strength training, she is adamant about practicing what she preaches.So what, now what?You didn’t get injured laying on a table and you’re not going to get better laying on a table. If you’re a firefighter, you need a physical therapist that gets you back to “better than ever” as opposed to just getting you back to activities of daily living. The cash-based model ensures that an insurance company doesn’t determine how well you are able to get!Connect with Kate on Instagram: www.instagram.com/ktdabrowski or www.instagram.com/oldbullathletics or via email katie@oldbullathletics.comCheck out the Old Bull website at www.oldbullathletics.comPlease rate, share and subscribe to the Fire Rescue Wellness Podcast!Grab a free PDF and subscribe to the newsletter!
http://www.firerescuewellness.org/pdf
Did you know you could get a DEGREE in Mindfulness Studies? Well, Wendy Lund did and she’s using that knowledge to help the entire fire service.
In today’s episode, Wendy and I talk about weird things Canadians say, her unique degree, how she uses her experience to support Fire and EMS, Reach for Resiliency, #TOBI, and her business Wellth Management, LLC. With over 3 decades of experience as a Professor of Health Sciences, Wendy understands the physiology and pathophysiology of ease and dis-ease.
She became increasingly concerned over the educational gap that existed in preparing first responders to engage with trauma and tragedy and the growing numbers of death by suicides in vulnerable populations. Motivated to fill this gap, Wendy went back to school herself in her early 50s.
Wendy’s graduation in 2017 from the University of Aberdeen makes her one of very few globally with an MSc in Mindfulness Studies. Her research built a case for why proactive strategies matter in training and sustaining a resilient mind.
Grateful for her career in academia, she retired early to provide others with an understanding of how to create and cause your mental health, not simply avoid disease.
She founded Wellth Management to fill a gap and to inspire individuals and organizations to redefine wealth using evidence-based theory and strategies to create wellness and build stress tolerance.
So what, now what?
Mindfulness doesn’t have to be hippie-dippy. You can be mindful without even ever closing your eyes! Tiny tweaks in understanding how your mind works can help you navigate scenes skillfully.
Connect with Wendy on Instagram: www.instagram.com/wellth_management.inc or LinkedIn: https://www.linkedin.com/in/wellthmanagement
Check out her R4R course at www.wellthmanagement.ca
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Today my friend and coworker Luke Peterson steps up to the mic for a second appearance. We discuss how he identified a need for versatile hose and tool straps and his path to becoming a business owner.
Luke is a 24-year fire service veteran and currently holds the rank of Lieutenant. As a long-time sports participant and enthusiast, he uses his love for fitness to lead his department’s wellness program where he’s been the coordinator for 15 years.
Luke recently started a business creating and selling firefighter straps that help provide efficiency and safety to the job. He now offers over 20 straps that can be found at www.firefighterstraps.com
In this episode, Luke walks us through how creating a solution for himself led to creating a full-on business with 2 partners. He discusses his hesitancy in getting into entrepreneurship and the fact that it would be super handy if he could clone himself in order to get everything done.
So what, now what?? Identifying a need and creating a product is a daunting task. But if you have an idea, it’s worth exploring! Especially if you have others that can invest and support your business.
To listen to Luke’s previous episode, click here:
https://soundcloud.com/firerescuewellnesspodcast/smallmedium-sized-department-health-and-wellness-program-management?si=b8f1ccfd5f4c4e08982dbb139a6a77a3&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing
Check out all of Luke’s products at www.firefighterstraps.com
If you’d like to e-mail Luke with questions about his straps, hit him up at Luke@firefighterstraps.com
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In this episode of the Fire Rescue Wellness Podcast, I bring back my friend Megan Lautz-The Rescue RD to talk about her path to becoming a dietitian for firefighters and law enforcement officers. Megan fell into the opportunity, but took the reins and leveraged her position to learn as much as she could about public safety.
Megan is a Registered Dietitian and strength coach with a Master's in Sports Nutrition. Her mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements.
Prior to joining Fairfax Fire in 2021, Megan worked with Montgomery County Fire and Police from 2017-2021. While a civilian, Megan has strived to understand the challenges firefighters face when trying to stay healthy. She has trained for and passed CPAT, completed 24-hour ride-alongs, and is heavily involved in fire recruit training and nutrition. Megan provides healthy dinner demonstrations, nutrition roundtable discussions, workouts, and mobility sessions to career firefighters out in the field.
Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country.
So what, now what??
If you are a civilian who wants to work in public safety, cultural competence is key. Take every opportunity possible to learn about the job. If you are an administrator looking for an outside professional, listen up for some great tips!
To listen to Megan’s previous episode, click here: https://soundcloud.com/firerescuewellnesspodcast/fire-rescue-wellness-ep2?si=3792df8fc1644ef1bc405e363a2adf0d&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing To find out more about the Rescue RD, follow Megan on Instagram or Facebook!
Download her free Firehouse Dinner Recipe Book which is available on her website www.RescueRD.com
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Today, AZ speaks with Luke Peterson, a fellow lieutenant at her department. Luke has been a friend, fire service mentor, and driving force behind our department's fitness program.
Peterson is a 24-year fire service veteran and currently holds the rank of Lieutenant. As a long-time sports participant and enthusiast, he uses his love for fitness to lead his department’s wellness program where he’s been the coordinator for 15 years.
Luke recently started a business creating selling firefighter straps that help provide efficiency and safety to the job. He now offers over 20 straps that can be found at www.firefighterstraps.com
In this episode, Luke shares how he fell into the position of department fitness coordinator, lessons learned during his tenure, best practices, and potential pitfalls of guiding a program at a small/medium-sized department. He also speaks about his pie-in-the-sky fitness goal for the department before turning the position over to someone else.
So what, now what?? Realize that it takes dedication, patience, and energy to get a fitness or health and wellness program off the ground. But time has been one aspect of the program that’s been on Luke’s side.
He went to bat to get dedicated physical fitness training time and won. When you’re lost and don’t know where to start, start by fighting for allocated TIME!
For questions regarding program implementation, email Luke: luke-peterson@att.net
Check out www.firefighterstraps.com to see all of the products.
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In this episode of the Fire Rescue Wellness Podcast, I speak with my friend Megan Lautz- The Rescue RD, about firefighter nutrition. We venture into the topics of caffeine, fiber, and making healthier or at least healthy-ish choices. ㅤㅤㅤ Megan is a Registered Dietitian and strength coach with a Master's in Sports Nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Prior to joining Fairfax Fire in 2021, Megan worked with Montgomery County Fire and Police from 2017-2021. While a civilian, Megan has strived to understand the challenges firefighters face when trying to stay healthy. ㅤㅤ She has trained for and passed CPAT, completed 24-hour ride-alongs, and is heavily involved in fire recruit training and nutrition. Megan provides healthy dinner demonstrations, nutrition roundtable discussions, workouts, and mobility sessions to career firefighters out in the field. ㅤㅤ Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. ㅤㅤ So what, now what? Megan advises that although she recognizes we can’t make perfect decisions with our nutrition all the time, it’s a great step in the right direction to be aware of our choices and focus on making the next healthier or health-ish decision. ㅤㅤ To find out more about the Rescue RD, follow Megan on Instagram or Facebook. ㅤㅤ Download her free Firehouse Dinner Recipe Book which is available on her website. ㅤㅤ www.RescueRD.com ㅤㅤ Please rate, share and subscribe to the Fire Rescue Wellness Podcast!
In this inaugural episode of the Fire Rescue Wellness Podcast, I speak with Vince Zittnan from Fire and Iron Media and Chicago’s Bravest Stories Podcast.
Vince lives, works, and podcasts from Chicago. He is a Career Paramedic and Firefighter. He has served many jurisdictions over his career and has instructed many academies for the Chicago Fire Department.
He is the lead instructor for the Fire Department Paramedic bike team and spent the summer of 2019 as the Mobile Medical Response Team’s coordinator. Vince is the executive Fitness Trainer and Owner of PSP training academy which is a training facility for public service candidates looking to prepare themselves physically for the EMS, Police, and Fire academies and their respective physical fitness tests. Vince owns Fire & Iron Media with Steve and Corey along with CrossFit Harwood Heights.
He is an avid Olympic weightlifter, a CrossFit Level 1 Instructor, and trains jiu-jitsu with his son on his days off.
We talk about his 12-year career as a member of The Chicago Fire Department, the lessons he teaches his students at the academy, and the importance of having a conversation to save your mental wellness.
So what, now what? Vince advises all fire service personnel to keep tabs on themselves and each other and reach out their hand for assistance if they’re struggling!
You can get ahold of Vince by emailing Vince@chicagosbravest.com
To find out more about Fire and Iron Media, follow them on Instagram or Facebook.
Listen to Chicago’s Bravest Stories Podcast on all major platforms.
https://www.chicagosbraveststories.com/
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