Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters: Recent Episodes

Keep the Promise

Keep the Promise hosts TJ and Josh share strategies and tactics to survive - and thrive - on and off the job. Discover how to fuel your body, mind, and spirit so you can have the energy to perform on scene and to live your best life on your days off. For over a decade, they have worked in all facets of the fire service, and they candidly share their wins, their losses, and all the lessons learned in the process. You'll learn how to injure-proof your body, nutrition, recovery, physical fitness, mental stamina, firefighter strategy and tactics, how to deal with the stresses of the job, how to be a better firefighter at home, and how to lead a long and fruitful career where you can make a difference in the lives of others. It's a mix of interviews, special guests, and solo shows you're not going to want to miss. Hit subscribe, and get ready to Keep the Promise you made your community.

Technical rescue will expose you fast.

In part two with Captain PJ Halloran, we dig into the real work behind Rescue 1: rope rescue, hazmat, swiftwater, decision-making, and building crews that can perform under pressure. PJ also shares how a failed dream turned into the New England Rescue Collaborative, Rescue Lab, and a bigger mission to help firefighters get better training.

What You’ll Learn:

Why rope rescue, swiftwater, and hazmat can humble even motivated firefighters.
How to train for high-risk, low-frequency calls before they happen.
Why officers must stop trying to be the hero and start building people.
How regional training can make small departments stronger and more prepared.
Why failure can become the start of something better if you keep moving.

If you’re a firefighter who wants to get sharper, train harder, and leave the job better than you found it, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

A rescue company is more than just a rig full of tools, it is a culture.

In this episode, Captain Patrick “PJ” Halloran shares how a rough childhood, military service, and years of hard lessons shaped him into the leader he is today. We talk about identity, ego, burnout, and what it takes to rebuild a rescue company from the inside out.

What You’ll Learn:

How PJ went from a turbulent childhood to finding structure in the Army and fire service.
Why Army leadership does not always transfer cleanly into the firehouse.
What happens when a rescue company gets overused, burned out, and loses its identity.
How to build pride in a special operations unit without letting ego take over.
Why sometimes the best thing you can do is stick it out until you find your spot.

If you’re a firefighter who wants to build better culture, stronger crews, and a clearer sense of purpose, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Real resilience is not loud. Sometimes it looks like getting out of bed and taking one more step. Josh opens up about losing his daughter, Leni, what that grief did to his mindset, and how it stripped away his fear of failure. This episode is about pain, purpose, family, and building something that matters when life reminds you how short it really is.

What You’ll Learn:

What real resilience looks like when your world gets turned upside down
How to stop letting fear of failure keep you from building something meaningful
Why firefighters need purpose outside the station
How a strong marriage helps carry the weight of grief, parenting, and ambition
What makes the VTS a smart tool for departments trying to train harder and smarter

If you’re a firefighter who wants to build a stronger life, lead your family well, and stop sitting on ideas out of fear, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Who are you when the job no longer defines you? Josh McGill gets honest about growing up in the volunteer fire service, chasing the dream of the career job, and then making the hard call to walk away from it. This episode is about brotherhood, loss, identity, and the kind of growth that only comes when life forces you to face who you really are.

What You’ll Learn:

Why the volunteer firehouse can still shape a young firefighter for life
What it really feels like to leave the career fire service after building your identity around it
How loss changes the way you see fear, time, and purpose
Why your worth has to be bigger than the patch on your sleeve
How hard seasons can push you toward a better life if you let them

If you’re a firefighter who’s wrestling with identity, loss, or what comes after the job, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You do not have to make the fire service your whole personality to be great at the job. In Part 2, Joff Fierro explores rookie culture, fitness standards, leadership, hobbies, and mental health. This one hits on a truth a lot of firefighters need to hear: you can push people to be better without humiliating them, and having a life outside the job might be one of the best things you can do for your crew and your future.

What You’ll Learn:

How to coach younger firefighters without shame or humiliation
Why fitness, crew continuity, and training all feed each other
What good leadership looks like when a rookie is struggling
Why hobbies outside the firehouse matter more than most firefighters admit
One hard truth about PTSD: distractions help, but they do not heal the wound

If you’re a firefighter who wants to lead better, train harder, and build a life outside the job without losing your edge, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

The job will take as much from you as you let it. In Part 1, Joff Fierro opens up about life: working at a busy station, chasing fitness, riding the highs of competition, and dealing with the burnout that came from trying to carry Fire Athlete for too long. This is a real conversation about staying driven without getting crushed by the weight of the mission.

What You’ll Learn:

How burnout can sneak up on firefighters who care the most
Why a strong crew culture makes it easier to stay fit and stay ready
What Hyrox gave Joff that traditional training did not
Why online criticism in the fire service wears people down faster than we admit
How to remember there are still solid firefighters out there doing good work

If you’re a firefighter who is trying to stay motivated, stay fit, and not let the job grind you into the dirt, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

A lot of firefighters know how to work hard. Fewer know how to build a life outside the firehouse without losing their edge.

In Part 2, Nick talks about how leatherworking turned from a hobby into a booming business, why craftsmanship matters to so many firefighters, and how he manages family, fitness, and side work during a season of pure survival. This one is about discipline, communication, identity, and what it really means to be a good firefighter and a good man.

What You’ll Learn:

How a simple side hobby can become a real outlet for purpose, creativity, and growth
Why clear communication matters just as much in business as it does in the firehouse
How to train and maintain your fitness when life is chaotic and sleep is wrecked
Why your home life is the foundation for everything else you do on the job
What it means to focus on the basics and stop getting distracted by fire service nonsense

If you’re a firefighter who wants to build something meaningful outside the job while still showing up strong for your crew and your family, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

What happens when the move you once questioned turns out to be exactly what you needed?

In this episode, Nick Lindsay returns to the show to talk about life after the jump from Harrisburg to Upper Darby, what family life looks like with two young kids, and how his perspective on the job has changed over time. This is a real conversation about growth, being present at home, and learning that the fire service matters... but it can’t be the only thing that defines you.

What You’ll Learn:

Why making a department move does not have to mean starting over from scratch
How to stay grounded when life feels like pure survival mode at home
Why being present with your family can make you better on the job
What it looks like to join a new firehouse without trying to be the loudest guy in the room
One mindset shift that helps you enjoy the job without letting it consume your identity

If you’re a firefighter who is trying to balance the job, family, and big life changes without losing yourself in the process, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Is telling your story self-centered… or is it service? Jim Burneka walks through the real process of writing Overcoming Tuesday: from trauma-dumping the truth to turning it into a resource that helps firefighters get support. He explains the line between “look at me” and “this might save someone,” and why being uncomfortably honest is sometimes the most firefighter thing you can do.

What You’ll Learn:

The behind-the-scenes process of writing the book, and why the audiobook hits different
How to decide if sharing your story is helpful or just venting with no solutions
The real line between service vs. self-focus when you go public with your experiences
What it costs to be vulnerable... and why some people will hate you for it
Why retirement doesn’t “fix” you automatically, and what healing actually looks like after

If you’re a firefighter who’s carrying heavy stuff and you’ve thought, “I don’t want to be that guy… but I also can’t keep pretending I’m fine,” this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Retirement sounds like freedom… until the phone stops ringing. Jim Burneka breaks down what life really feels like after you hang up your gear for the last time: better sleep, sure, but also the ego hit, the identity shift, and realizing the machine keeps rolling without you. This is a straight-up firefighter conversation about purpose, tribe, and why you have to start building a healthy retirement from day one on the job.

Expect to learn:

How to avoid the “retire and disappear” trap when the firehouse moves on without you
Why your ego takes a hit after retirement, and how to flip that into freedom
What “happy and healthy career + retirement” actually means (not just a bumper sticker)
How to build purpose before you need it, so retirement doesn’t wreck you
Why most departments “check boxes” until someone dies—and how to lead change anyway

If you’re a firefighter who wants to retire strong but you’re worried about losing your identity, your people, or your edge... this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Want to be the calm one when everything goes sideways? This is how you build that. Captain Brian Yonkin talks speaking up, handling imposter thoughts, and using systems to sharpen leadership instead of guessing. Then he tells the story of rolling up on a working fire… and finding out there’s a second fire down the street. If you want to lead under pressure without losing your head, this episode gives you tools you can use as early as next shift.

What You’ll Learn:

How Brian trains himself to speak up and handle conflict without blowing up
What his “imposter syndrome” warning sign is—and how he shuts it down early
How to set goals without the “New Year, new me” nonsense (and actually follow through)
How trust in your crew is built—and why it matters when you have to make fast calls
Three non-negotiables for being a strong firefighter in 2026: train, relax, and have a life outside the job

If you’re a firefighter who wants to lead better, stay sharper, and not let the job eat your life… this one’s for you.

Being consistent at the gym is non-negotiable. Fit For Service holds you accountable AND give you results. Check it out at https://keepthepromisefire.com

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

If you’re the “fixer” at home and in your firehouse, this episode will punch you right in the gut. Captain Brian Yonkin breaks down what changed since 2024—promotion to captain, hard family stress, and realizing he was running on fumes without calling it depression. We talk TRT, therapy, asking for help, and how being a dad made him a better leader. This is firefighter reality: you can’t pour from an empty cup and still think you’re “tough.”

What You’ll Learn:

How to spot when you’re quietly burning out even if you think you’re “fine”
Why “I’ll handle it” can turn into a slow mental crash—and how to start asking for help
A simple way to lead better: be curious, not judgmental, and meet people where they’re at
How to build calm focus when life is pulling you in 10 directions
Why doing more for everyone else can wreck you—and how to stop being the default problem-solver

If you’re a firefighter who feels responsible for everything and you’re tired, stressed, or numb… this one’s for you.

Subscribe to the show and keep the promise you made — to yourself and your crew.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

...to 2025 and hello to 2026!

This year either made you better or it made you bitter. In this episode, we close out the year by pulling the real lessons from 2025 and turning them into a simple plan for 2026. We talk standards, health, and your crew—because this job will take from you unless you choose who you’re going to be.

What You’ll Learn:

How to set one standard and actually live it when you’re tired
How to teach the standard to the next generation without turning into a grouch
How to protect your mind and body so you make it to retirement in one piece
The simple “one habit at a time” method to stop getting overwhelmed and start stacking wins
How to build your 2026 around better people, better habits, and better results

If you’re a firefighter who wants to start 2026 stronger, and stop drifting through the job on autopilot, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You're the fixer. But what happens when it’s you that needs fixing?

In this hard-hitting follow-up, Brad Schriefer peels back the layers on substance abuse, trauma loops, and why we suck at taking our own advice. He offers real, actionable strategies for breaking the cycle — without losing your edge or your identity.

This isn’t therapy — it’s survival.

What You’ll Learn:

Why the firehouse culture of “fix everyone but yourself” is setting us up to fail
How to replace the bottle with tools that actually work
One way to rewire your brain and protect your crew
The science behind why the gym is sometimes the best therapy
A better definition of “strength” — one that actually saves lives

If you’re a firefighter who knows something has to change — but doesn’t want to lose who you are — this one's for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You swore to protect others — but when was the last time you checked in on yourself?

Brad Schriefer, a third-generation firefighter and mental health advocate, shares his raw journey through trauma, peer support, and post-traumatic growth. With over two decades in the service, Brad brings gritty honesty and real solutions to the emotional weight we carry.

This isn’t about being soft. It’s about staying strong enough to show up tomorrow.

What You’ll Learn:

Why “it’s okay to not be okay — but not okay to stay not okay” hits harder than you think
How to spot the early signs that your crew (or you) are going sideways
Simple ways to make mental fitness part of academy training
Why peer support isn't a buzzword — it's a lifeline
How to finally deal with your shit before it spills into your next shift

If you’re a firefighter who wants to lead from the front — not just in fire, but in life — this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

It’s one thing to call out the problem. It’s another to build the solution.

In Part 2, Ryan takes us behind the curtain of Carna Bunker Gear — from late-night ideas to market-ready innovation. He shares what it really takes to design gear that protects your health, the mindset shift needed to go from the fireground to founder, and why “just accepting the risk” is no longer good enough.

WHAT YOU’LL LEARN:

How Ryan turned a firehouse problem into a full-blown mission
What firefighter fitness should look like (but often doesn’t)
Why most wellness programs fail and what to do instead
The hidden skills firefighters already have to become mission-driven entrepreneurs

If you’re a firefighter who’s sick of waiting for change and wants to lead it — this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

If you're training to be a better firefighter but wrecking your body in the process, you're not alone — and Ryan Conley’s had enough.

In this powerful first episode, Ryan breaks down the hidden dangers of training in contaminated bunker gear and the real cost firefighters are paying in cancer, heart disease, and early exits from the job. He shares the heartbreaking loss of brothers in the field and how that sparked a movement to create safer, smarter ways to prepare for the job — without sacrificing your health.

WHAT YOU’LL LEARN:

Why your second set of gear isn’t protecting you the way you think it is
The link between good intentions and toxic exposures
How to train hard without slowly killing yourself
What sparked the "Cancer Crusade" and how it’s changing the game
The difference between “acceptable” risk and avoidable damage

If you’re a firefighter who trains hard but worries about the long-term damage, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

The way through is simple, but not easy.

In Part 2 of this firefighter suicide series, Sammy Freyta digs into the mask of dark humor, the silent war signs we miss, and how tiny 1% choices bring us back from “dead inside." It's real talk about triaging life, changing what you can, and asking for help without shame.

What You’ll Learn

Read the tells. Withdrawal, numbing (booze, overwork), short fuse, sleep going to hell, nonstop jokes to dodge real talk—what to watch for in yourself and your crew.
Normalize the thoughts. Many firefighters think about suicide; that doesn’t make you broken. What matters is your next step.
1% moves that matter. Delay the worst choice. Change one thing today. Stack tiny wins until the fog lifts.
Resilience → growth. How small reps create clarity, new priorities, stronger bonds—and purpose.
Triage the drains. TJ’s real example: finding space to heal.
When to escalate. Peer support, EAP, and first-responder inpatient programs aren’t weakness—they’re a parachute.
If you didn’t do it but feel dead inside. Sammy’s steps: name it out loud, find why you hesitated, rebuild basics, loop in a person, and write the next chapter.

If you’re a firefighter in a bad spot who needs a clear, simple plan to keep going, this one’s for you.

📧 Reach out to Sammy

🩺 Visit First Responder Wellness

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

I carved my name on a bullet...

...because a thousand paper cuts had me bleeding out: no sleep at a busy house, a crumbling relationship, financial troubles, a body and mind breaking down, and losing a brother. In this raw conversation with Sammy Freyta (LPC, ATR, First Responder Counselor & firefighter spouse), we break down how that slow grind happens and how to start climbing back... one honest step at a time.

What You’ll Learn:

Why it’s not “one bad call.” How years of small hits—sleep loss, a dying home life, finances, grief—pile up until you can’t think straight.
Moral injury in plain talk. Sammy’s “torn bicep” analogy for your brain: ignore small strains and it tears.
Self-care vs. soul care. Daily basics (sleep, food, movement, sunlight, connection) vs. deeper resets that actually refill you.
Sleep that fights back. Blackout the room, keep it cold, phone off at night—why stimulation wrecks your recovery.
Alcohol isn’t a fix. It numbs now, wrecks sleep and anxiety later. Why it made things worse.
Control vs. relief. The bullet as a symbol of control—and the truth that most of us want relief, not death.

If you’re a firefighter who feels eroded—tired, foggy, angry, and carrying more than you say—this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Don’t wear your uniform home—your kids will thank you.

Tara Cornett (FLAME Decon) returns with a family-first decon plan: keep gear out of living spaces, run smarter laundry, and make kid station visits safe.

Volunteers get a no-shower, low-budget workflow that still works.

We also talk money, purpose, and what it really takes to push this mission.

What You’ll Learn:

Volunteer decon on a budget: bag the gear, store it outside the house, strip and shower fast, run a washer clean cycle.
Home laundry that helps: separate loads, enzyme + charcoal detergent, no mixing with kids’ clothes.
Kid-safe station visits: wash hands, change out, decon clothes when you get home.
Mindset shift: uniform stays at work—good for your family and your head.
How to make the case so the department funds personal decon for everyone.

If you’re a firefighter who wants to keep cancer-causing junk out of your home and lock in simple, cheap habits, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

If you think “no smoke smell” means you’re clean, you’re wrong.

Navy vet and FLAME founder Tara Cornett shows how her multi-charcoal “Goldilocks” blend pulls cancer-causing junk off your skin. Crews tested it after working fires, and post-shower swabs came back non-detectable.

We lay out fast, simple decon you’ll actually do between calls.

What You’ll Learn:

A 3–5 minute decon routine you can run as soon as you’re back.
Why smell does not mean safety, and how pore size helps grab more bad stuff.
How to pick decon that works without wrecking your skin.
Station cross-contamination traps (wheels, recliners, fridge handles) and how to break them.
Laundry basics for hoods and base layers so you don’t put junk back on your body.

If you’re a firefighter who wants fast, no-BS decon that actually lowers exposure and keeps you in the fight, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

What happens when you take firehouse grit and channel it into building a business? Ralph shares how his passion for the job evolved into launching Cervitas Training Solutions — and how leadership, failure, and brutal lessons learned in the fire service prepared him for entrepreneurship.

What You’ll Learn:

How fireground leadership translates into building a business
The surprising link between failure and long-term success
Why ego kills growth — and how to surround yourself with the right people
How to turn dark moments into fuel for your next win

Who This Is For:
If you’re a firefighter who’s hungry for more — more growth, more impact, and more out of life beyond the station — this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Leadership in the fire service isn’t about the badge — it’s about the lives that depend on you. In this episode, Ralph Suppa opens up about the sleepless nights, the toll of responsibility, and the lessons learned from failure. If you’ve ever questioned whether you’re doing enough for your crew, this one hits home.

What You’ll Take Away:

Why real leadership means putting your people first — even when it costs you sleep or worse
How to face the crushing weight of responsibility without breaking under it
The mindset shift every officer needs to keep their crew safe
Why failure in leadership can become your greatest teacher

If you’re a firefighter who’s stepping up to lead — or wants to — and you feel the weight of that responsibility, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Promotion changes everything — not just your title. In this episode, Captain Ralph Suppa opens up about his journey from rookie firefighter to respected officer, the wins that built him, and the failures that shaped him. From grueling tests to unexpected lessons in leadership, Ralph shares what it really takes to step up without losing your crew or yourself.

What You’ll Learn:

How to build unshakable trust with your crew — even after you make mistakes.
Why finding the right mentors can change your entire career.
The truth about the “competition” in promotion processes (and how to turn rivals into allies).
How to handle the backlash when your success doesn’t sit well with everyone.
The mindset shift that separates great firefighters from great leaders.

If you’re a firefighter who’s grinding for the next step or struggling with the politics of promotion, this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You can build something incredible and still serve.

In Part 2, Mike gets real about growing Frontline Optics while staying grounded in firefighter values. He shares the emotional highs and gut checks of going all-in on a brand, how he manages burnout, and why giving back to the fire service is built into his business. If you’ve ever felt torn between your calling and your next move, this one hits hard.

What You’ll Learn:

The moment Mike knew it was time to leave the fire service, and how he handled it
Why firefighter grit is your superpower when building a business
How Frontline Optics supports firefighter mental health through nonprofit giving
What actually happens after you step away from the job
How to grow a mission-driven brand without losing your identity

If you’re a firefighter who wants to leave the job better than you found it - and build something meaningful after - this one’s for you.

Grab a pair of firefighter-built sunglasses at Frontline Optics, then check out our training tools at keepthepromisefire.com.
Subscribe, share, and keep the promise - in service and beyond.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You can love the job and still build the next chapter.

In Part 1, former firefighter-paramedic Mike Ettenberg tells us how a kid who chased sirens on a bike turned his party-bus side hustle into Frontline Optics. From the EMT grind to 30 failed applications, Mike shows why the firefighter mindset, solve problems and never quit, works in business too.

What You’ll Learn:

How to stay hungry after 30 “no’s” and finally land the job
Why small-department mandatories can push you to create Plan B
The cake-takes-time rule: slowing your firefighter feedback loop for business success
A step-by-step look at bootstrapping 300 pairs of shades into a six-figure brand
The paralysis-by-analysis trap—and simple ways to beat it and just start

If you’re a firefighter who’s dreaming about life after the job, or already growing a side hustle, this one’s for you.

Check out Frontline Optics and our firefighter training tools at keepthepromisefire.com.
Subscribe, share, and keep the promise - to your crew and your future.

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The gloves are off in Part 3.

Captain Bobby Eckert returns to finish what he started, and he doesn’t hold back. From being called “the villain” of the fire service to commanding firegrounds and building one of the most respected training programs in the country, Bobby explores what it really takes to lead, teach, and stay true to yourself - no matter how loud the haters get.

What You’ll Learn:

The fire service politics Bobby’s done pretending to tolerate
What happens when you teach the truth - and they come for your name
Why social media can’t handle real firefighters being real humans
The actual purpose of fire training (and why your gloves better be in the rig)
The power of authentic leadership, accountability, and letting go of ego

If you’re tired of the fire service popularity contest and just want to be a better firefighter and leader—this one’s for you.

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Some people post quotes. Bobby Eckert lives them.

In Part 2 of this no-holds-barred conversation, Captain Bobby Eckert gets brutally honest about leadership, firehouse culture, and the broken state of firefighter training. From how he sleeps better at the station than at home, to why he’s done playing nice with the fire service status quo - this one punches straight through the noise and hits the heart of what it means to lead.

What You’ll Learn:

Why good officers don’t hover - and how Bobby lets his crew grow on their own
The surprising reason he sleeps better at the firehouse than anywhere else
The massive failure in entry-level firefighter training - and what needs to change
How to lead with humility, consistency, and grit
What happens when you stand up to the fire service “establishment” - and don’t back down

If you’re a firefighter who’s tired of the same old politics and wants to lead with realness, this one’s for you.

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In this raw and real conversation, Bobby Eckert opens up about his roots, leadership, and the gut-punch layoff that nearly derailed it all. From childhood drills to navigating Camden’s chaos, this is a story about resilience, fatherhood, and the drive that keeps him going even when they try to take away the uniform.

What You’ll Learn:

What growing up with a fire chief dad taught Bobby about leading with integrity
How layoffs nearly ended his career - and why he came back stronger
The firehouse smells, sights, and lessons you never forget
A leadership style built on trust, distance, and letting your crew figure it out
Why empathy and public trust are core to serving - even on “BS” calls

If you’re a firefighter who wants to lead with grit, bounce back from setbacks, and serve with heart — this one’s for you.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

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In Part 3 of our powerful series with retired FDNY Captain Rob Cefoli, we explore how first responders—and anyone living under high stress—can take control of their internal world. This episode dives into body-based interventions like tremor manipulation, breathwork, and focused energy redirection to help release chronic tension and build lasting resilience.

You’ll learn:

How to direct tremors and energy to areas of discomfort
The meditative aspects of TRE and body awareness
Why emotional trauma is often at the root of our struggles
How Rob’s methods are being used with first responders, retirees, and even school-aged kids
The intersection of training, therapy, and sustainable health
Raw stories of parenting, personal growth, and finding purpose after hardship

This episode is a blueprint for using body-based healing to improve your mental health, physical performance, and emotional clarity—both on and off the job.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

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Can your body shake off trauma? Retired FDNY Captain Rob Cefoli returns to dive deep into the science and power of Trauma Release Exercises (TRE)—and how tremoring can help firefighters heal.

In this episode, we explore:

How TRE taps into the body’s natural stress-release system
The physical and emotional toll of the job
Why “shaking” isn’t weakness—it’s recovery
Teaching TRE to recruits, veterans, and skeptical crews
How firefighters can reconnect with their emotions and improve long-term health

Whether you're new to TRE or ready to go deeper, this episode gives you real tools to feel better, move better, and stay in the fight longer.

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🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

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Retired FDNY Captain Rob Cefoli spent 20 years on the job—and now he’s reshaping how firefighters recover, rebuild, and stay resilient. In this episode, Rob dives into:

His journey with PTSD and finding TRE (Trauma Release Exercises)
Running the FDNY Health & Fitness Unit
Why TRE is now part of academy training
Creating Fyr Tribe for firefighter mental health
Helping retirees heal from years of service

This one’s raw, real, and packed with actionable tools for every firefighter, from rookies to retirees.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

In this second installment of our conversation with Joff Fierro, we cover insights on resilience in the hiring process, debunk toxic firehouse culture, and provide actionable steps for aspiring and current firefighters.

You will learn:

the real meaning of 'the standard'
the importance of inclusivity and fitness
and building a positive culture for rookies.

Additionally, Joff discusses the evolving definitions of hard work and adaptability in modern firefighting, along with tips on bridging generational gaps within the department.

02:06 Actionable Steps for Aspiring Firefighters

04:17 The Importance of Standards in the Fire Service

07:43 Adapting to the New Generation

22:46 Balancing Tough Love and Toxicity

24:14 Addressing Misconceptions and Tough Love

24:45 Navigating Toxicity in the Fire Service

25:12 Probationary Year Experiences

27:02 Balancing Toughness and Support

28:41 Respecting Diverse Backgrounds

32:14 Building Camaraderie and Tradition

40:36 The Importance of Probation

47:41 Final Reflections and Advice

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

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In this episode of the Keep The Promise Podcast, Joff Fierro returns to share his grueling journey to becoming a firefighter. From facing rejection in the hiring process to battling the toxic culture in firehouses, Joff opens up about the trials and tribulations he overcame.

You will learn:

insights into the importance of resilience.
the harsh realities of the fire service interview process.
actionable steps to improve your own chances of success.

Joff also discusses the evolving definition of hard work and the need to adapt to the changing times to attract new generations to the fire service.

02:09 Fire Service Culture

02:58 The Journey to Becoming a Firefighter

04:58 Challenges and Setbacks

06:22 The Role of Mentorship

09:49 The Final Push and Success

18:30 Motivation and Personal Drive

24:22 Facing Rejection and Self-Realization

25:57 Understanding Hard Work

26:36 Advice for Overcoming Rejection

28:00 The Importance of Humility

29:27 Memorable Interview Experiences

32:32 Learning from Mistakes

36:30 The Hiring Process

42:09 Preparing for the Job

46:31 Adapting to Changing Definitions of Hard Work

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

In this episode of the Keep the Promise podcast, part two of our series with Rachael Belcher, we cover the critical topic of mental health among first responders. With nearly three decades of experience in the fire service and 21 years as a paramedic, Rachael shares her personal journey of overcoming the emotional and physical toll of the profession. The discussion centers around her article, 'Grief on the Front Line: Managing Our Hidden Wounds,' which introduces the concept of 'duty bound grief,' a unique type of grief experienced by first responders. Rachael discusses the importance of building resilience, seeking help, and breaking the stigma around mental health. Key points include recognizing early warning signs of mental health issues, the inefficacy of forced interventions like CISM, and the need for supportive leadership.

You will learn:

strategies for self-care
the significance of peer support
and the steps both individuals and leadership can take to create a healthier work environment for first responders.

00:37 Rachael's Journey to Mental Health Advocacy

00:57 Understanding Duty Bound Grief

01:50 Therapy and Healing Process

05:29 Recognizing and Addressing Warning Signs

12:05 Duty Bound Grief Article Discussion

23:37 Leadership and Mental Health Support

32:27 Advice for Young Firefighters

36:51 Conclusion and Article Information

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

In this episode, Rachael Belcher shares her 27-year journey in the fire service, detailing her experiences from volunteering as an EMT to working as a paramedic with the Baltimore County Fire Department. Rachael's story takes us into her time on the Gulf Coast after Hurricane Katrina, the emotional toll of dealing with traumatic events, and her courageous decision to seek mental health treatment. She also discusses her mission to dismantle the stigma around seeking help and educate first responders about duty-bound grief.

You will learn:

the importance of mental health
techniques for building resilience
and practical ways to thrive in a challenging profession

00:11 Meet Rachael Belcher

01:53 Rachael's Early Career in Fire Service

02:40 From Volunteer to Paramedic

09:45 Experiences During Hurricane Katrina

14:27 Lessons from the Gulf Coast

16:35 The Shift Before COVID

22:46 Seeking Help and Healing

29:07 Life After Treatment

32:08 Conclusion and Reflections

JEMS Article - Grief On the Front Line: Managing Our Hidden Wounds

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

In this episode, we cover the critical skill of mental toughness for firefighters. We'll break down what mental toughness is, why it matters, and how you can start building it today.

Expect to learn:

the connection between stress and mental toughness for firefighters
the 3 strategies for building mental toughness
how to apply an easy roadmap to start adapting to stress today

This episode aims to help firefighters not just survive, but thrive both on and off the job.

00:39 The Importance of Mental Toughness

01:15 Defining Mental Toughness

01:46 The Inevitability of Stress

02:44 Building Mental Toughness: Strategies

02:51 Visualization Technique

03:33 Positive Self-Talk

04:08 Stress Inoculation Training

05:45 Applying Mental Toughness in Firefighting

06:20 Action Plan for Building Mental Toughness

07:08 Final Thoughts and Resources

08:05 Call to Action

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

In this episode of the Keep the Promise podcast, we discuss the importance of building momentum for the new year to achieve personal goals, specifically tailored for firefighters.

You will learn:

how to set specific and measurable goals
how to leverage the 'fresh start effect'
what it means to build accountability through trusted teammates
and much more

We emphasize practical strategies and actionable steps to make 2025 a year of resilience, strength, and preparation, both on and off the job.

00:00 Introduction: Breaking Free from Routine
00:38 Building Momentum for the New Year
01:59 Setting Specific, Measurable Goals
03:24 The Fresh Start Effect
04:23 Breaking Down Big Goals
05:23 Building Accountability and Celebrating Wins
07:18 Your Challenge and Final Thoughts

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

In Part 2 of our series with Hailey Green, we dig deeper into the multi-faceted aspect of being a successful firefighter.

Expect to learn:

the positive aspects of imposter syndrome as a sign of growth and challenge
the importance of health, wellness, and mental health
the need for continuous training
and much more

Hailey highlights the value of mentorship and outlines strategies for goal setting and time management to maintain a balanced life. Additionally, you'll hear insights on the significance of long-term fitness planning, the necessity of having a mental health support system in place, and the importance of building strong relationships within the fire service.

00:38 Diverse Aspects of Firefighting

07:32 The Importance of Mentorship

12:56 Setting and Tracking Goals

18:33 The Power of Organization and Accountability

20:38 The Challenge of Long-Term Goals

21:58 Discussion on PFAS and Firefighting Gear

23:02 The Art of Stirring the Pot

24:07 Sources of Inspiration

26:54 Self-Awareness and Mental Health

28:35 The Importance of Therapy

33:30 Future Goals and Aspirations

39:44 Cherished Failures

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

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In this episode of the Keep the Promise podcast, we cover critical actions to be your best in 2025.

Expect to learn:

The importance of setting meaningful goals that align with personal temporal landmarks
Essential strategies for maintaining physical fitness
Mindfulness practices to enhance mental resilience
and much more!

Tune in to learn how to become a true asset to your crew and your community. Start 2025 strong!

00:38 The Importance of Resilience and Self-Improvement

01:15 Setting Meaningful Goals with Temporal Landmarks

04:11 Creating a Fresh Start Effect

06:04 Physical Fitness for Firefighters

09:09 Mindfulness and Mental Resilience

12:21 Continuous Learning and Community Engagement

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Links and resources:

Join the Keep the Promise community
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Check out our sponsor TJ Leather

Join us on this episode of the Keep the Promise podcast as we welcome Hailey Green, a dedicated firefighter and athlete. After a year of scheduling back-and-forth, Hailey shares her journey into the fire service, her commitment to rigorous training, and her passion for endurance sports.

Expect to learn:

Insights into Hailey’s comprehensive approach to fitness and firefighting
Her unique path into the fire service
How to maintain composure and wellbeing amidst the pressures of the job
And so much more

Whether you're an aspiring firefighter or an endurance athlete, Hailey’s story has inspiration and practical advice for you.

01:21 Hailey’s Marathon Experience

01:46 Training and Mental Toughness

09:35 Journey to Becoming a Firefighter

13:44 Fire Service Culture and Mentorship

19:56 Wellness Routine for Firefighters

23:53 Sibling Firefighters and Diverse Backgrounds

25:40 Insights from Corporate to Fire Service

30:25 Multiple Calls Podcast and Continuous Learning

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

In this episode, we explore the crucial steps that firefighters should take once they complete their probation period. Listeners will learn about:

embracing continuous learning
maintaining physical fitness
fostering mental readiness
and much more

Host TJ reflects on his own journey, sharing lessons and insights aimed at helping new firefighters navigate their careers effectively. Tune in for practical advice, personal anecdotes, and strategies to become a well-rounded, resilient firefighter.

00:30 Reflecting on the Rookie Years
01:34 Embracing Continuous Learning
03:46 Importance of Physical Fitness
06:50 Mental Readiness and Resilience
10:19 Community and Mentorship
14:02 Conclusion and Final Thoughts

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Links and resources:

Join the Keep the Promise community
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Check out our sponsor TJ Leather

On Part 2 of this series with Barrett Pittman, we explore various aspects of being a firefighter. Join us as we discuss the importance of finding one’s why in the fire service to avoid burnout and stay passionate.

Reflecting on the significance of brotherhood and community, our conversation touches on the modern-day challenges and misconceptions about the fire service camaraderie.

This episode also addresses the dark side of the job, including mental health struggles and the importance of talking to each other.

Finally, we reflect on balancing job dedication with personal life, and provide advice for both current and future firefighters.

00:57 The Brotherhood and Fire Service Connections
05:07 Generational Changes in the Fire Service
09:10 The Dark Side of the Fire Service
11:32 Balancing Fire Service and Personal Life
21:23 The Importance of Therapy
23:49 Reflections on Retirement and Legacy
34:13 Advice to My Younger Self
37:01 Conclusion and Final Thoughts

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

This episode explores the complexities of decision-making in firefighting, particularly focusing on leadership in uncertain and ambiguous situations.

Expect to learn:

The importance of making the right decisions in the face of gray areas
How these choices can define leaders
Essential skills for effective leadership
Strategies to make informed decisions

...and so much more.

00:00 Introduction: The Importance of Decision Making

00:29 Leadership in the Gray Areas

01:10 Understanding Complex Decisions

03:00 Skills for Navigating Gray Areas

04:58 Case Study: Leadership Challenges

08:04 Strategies for Making Tough Decisions

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Links and resources:

Join the Keep the Promise community
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Check out our sponsor TJ Leather

In this episode of the Keep the Promise Podcast, we explore maintaining passion and engagement within the fire service. The discussion highlights the challenges and rewards of being a firefighter, emphasizing the importance of mentorship and creating a positive firehouse culture.

You will learn:

Strategies to reignite the passion for the job
How to deal with burnout
The significance of informal leadership
The necessity of finding one's 'why' in the fire service
And so much more

This conversation, featuring returning guest and Smoke Diver Barrett Pittman, also covers the evolving nature of firefighting and how networking beyond your department can provide new perspectives and solutions.

00:39 Revisiting Past Episodes

01:58 Challenges in the Fire Service

03:22 Maintaining Passion and Overcoming Burnout

03:44 Barrett's Journey into the Fire Service

05:12 The Importance of Fire Service Culture

07:58 Engaging and Training Firefighters

11:03 Mentorship and Leadership in the Fire Service

24:03 The Role of Informal Leaders

28:48 Empowerment and Micromanagement

34:02 Networking and Brotherhood

39:50 Finding Your 'Why' in the Fire Service

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

September is Suicide Prevention Month, a crucial time for raising awareness and breaking the stigma surrounding mental health, especially within the firefighter community.

In this episode, we discuss why this month matters, explore the unique challenges faced by firefighters, and highlight impactful measures like safe firearm storage and mental health check-ins.

Learn how creating buffers during crises, encouraging open conversations, and fostering strong relationships can save lives.

Join us in making a commitment to prioritize mental health and resilience, ensuring that suicide prevention is a year-round effort.

00:00 Introduction to Suicide Prevention Month

00:38 The Impact on Firefighters

01:41 Firearm Safety and Suicide Prevention

02:25 Creating a Buffer: Suicide Prevention by Design

04:54 The Importance of Talking and Community Support

07:51 Preplanning for Personal Crises

12:38 Building Resilience: Physical Fitness and Mindfulness

13:50 Final Thoughts and Call to Action

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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This episode of the Keep the Promise podcast focuses on the importance of proactive mental health practices within the fire service. Guest Sammy Freyta discusses breaking harmful cycles and the evolution of peer teams into a more integrated, supportive system within fire departments. By embedding mental fitness training and practicing Stoicism actively, Sammy and her team are promoting a culture where every firefighter is equipped to support their peers. She underscores the importance of doing hard things and the strength required to seek help. Listen to learn how small departments are leading change and why addressing mental health head-on is crucial.

00:35 Peer Teams vs. CISM Teams

00:50 The Utopia Fire Department Vision

01:57 Building Strong Relationships with Peer Teams

03:27 Alive Minded: A New Approach to Mental Fitness

03:55 The Role of Stoicism in Mental Fitness

04:49 Proactive Mental Health Culture

06:46 Challenges and Successes of Peer Teams

24:22 The Importance of Basic Self-Care

26:11 Emerging Trends in Mental Health for First Responders

32:41 Personal Reflections and Failures

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

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Send us a text

Effective leadership goes beyond titles and appearances. In this episode, we explore the essence of true leadership and how to foster a supportive culture within the fire service.

We discuss key elements like building trust, setting clear expectations, and the importance of mentorship and work-life balance. Learn strategies to maintain team harmony, encourage open communication, and develop professional skills to ensure better service to the community.

Join us as we explore how to embody humility, empathy, accountability, and technical proficiency in leadership roles.

00:00 Introduction to Effective Leadership

01:52 The Importance of Trust in Teams

02:20 Building and Maintaining Trust

04:18 Mentorship and Development

05:12 Work-Life Balance in the Fire Service

06:14 Leadership and Accountability

10:00 Implementing Effective Communication

11:09 Conclusion: The Essence of a Successful Team

Support the Show.

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Send us a Text Message.

In this episode of the Keep the Promise podcast, host TJ is joined by guest Sammy Freyta, a therapist specializing in counseling first responders and military personnel. Sammy shares her journey from broadcast journalism to therapy, emphasizing the importance of mental fitness over traditional therapy. The episode delves into creative processes like art therapy and tailored coping strategies to help first responders manage trauma and improve communication with loved ones. Sammy and her firefighter husband Dave work together to provide on-site mental fitness coaching, breaking down stigmas and offering practical advice for a healthier fire service community.

02:30 Meet Sammy Freyta
03:25 Sammy's Background and Career Shift
07:34 The Role of Art in Therapy
15:04 Working with First Responders
24:27 Building Mental Fitness
28:51 Coping Strategies and Communication
35:11 Peer Teams vs. Critical Incident Stress Management

Support the Show.

>>> Shop Keep the Promise! <<<Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
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In the second installment of our conversation with Sean Conant of FILO Apparel, we discuss the alarming statistics of firefighter suicides, with nearly 100 reported cases each year due to job-related stress. We introduce Next Rung, a nonprofit supporting mental health within the fire service, and highlight FILO Apparel's initiative, including their coffee brand FILO Fuel, aimed at supporting this cause. Sean also covers the importance of both physical safety through PFAS-free gear and mental health support. The episode also explores the entrepreneurial challenges within the fire service and the significance of creating lasting, positive impacts.

00:00 The Alarming Reality of Firefighter Suicides

00:56 Challenges with Firefighter Apparel

01:36 Addressing Critics and Marketing Strategies

03:37 Supporting Mental Health with Next Rung

03:51 FILO Fuel: Coffee with a Cause

05:44 The Importance of Mental Health in the Fire Service

17:05 Entrepreneurial Lessons in the Fire Service

21:52 Future Goals and Legacy of FILO

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

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In this episode of the Keep the Promise podcast, TJ interviews Sean from FILO Apparel, a firefighter-owned company dedicated to providing safe, affordable, and PFAS-free station wear. The discussion covers Sean’s journey into the fire service, the inception of FILO Apparel, and the challenges and successes in establishing a company that stays true to its mission of supporting line firefighters. They also explore the impact of uniform allowances, the importance of quick turnaround times, and how FILO plans to maintain its integrity and mission as it grows.

00:00 Introduction and Mission Statement

01:15 Meet Sean from FILO Apparel

02:13 Sean's Journey into the Fire Service

08:42 Starting FILO Apparel

13:21 Challenges and Successes

17:00 Customer Feedback and Future Plans

27:59 Addressing Critics

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the Show.

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Keep the Promise podcast website
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In the second installment of our series with Jon Vought from Rescue 1 CBD, we discuss the evolving relationship between marijuana use and the fire service. The conversation covers legal nuances, state-specific precedents, and the slow shift towards acceptance of marijuana, especially for first responders.

We can't explore the challenges of marijuana within the fire service without highlighting the benefits of CBD, particularly for sleep and inflammation, given that CBD is legal and THC-free (if you order from reputable suppliers like Jon).

Rescheduling marijuana from Schedule I to Schedule III, while a step forward, is not an immediate game-changer for fire departments.

00:00 Introduction and Legal Landscape
00:29 State-Specific Legal Challenges
01:35 Employer Policies and Employee Rights
04:28 Medical Marijuana Misconceptions
10:27 CBD vs. THC: Benefits and Misunderstandings
16:44 Personal Experiences and Advocacy
20:51 Introduction to CBD Product Line
21:10 Topical CBD Product Details
23:34 CBD Sleep Formula Insights
24:29 Terpenes and Their Effects
29:03 Future Plans and Collaborations
33:20 Closing Remarks and Community Shoutout

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the Show.

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
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In May of 2024, the DEA rescheduled cannabis from a Schedule I substance to a Schedule III substance. This ruling sent waves of excitement throughout the fire service, but many unknowns still remain. In this episode, Jon from Rescue 1 CBD joins TJ to discuss the impact of rescheduling cannabis. They explore the complexities and ongoing challenges this change brings. including the need for extensive research and policy adjustments.

Jon shares his insights on the future of marijuana use among firefighters, while addressing misconceptions and potential legal implications.

The conversation also covers the broader effects of this rescheduling on pharmaceuticals and insurance, and highlights the importance of continuous advocacy and education within the fire service.

00:00 DEA Reschedules Marijuana: Initial Reactions

01:15 Introducing Jon from Rescue on CBD

02:06 Jon's Journey into CBD and Fire Service

02:34 Understanding the Rescheduling Impact

08:00 Pharmaceutical Trials and Marijuana

12:59 Challenges for Big Pharma and Insurance

20:37 Legal and Workplace Implications

28:42 State-Level Legal Battles and Discrimination

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the Show.

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
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Keep the Promise podcast website
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In Part 2 of our imposter syndrome series, Brian Yonkin discusses his personal experiences with imposter syndrome, specifically in the context of firefighting. He covers how receiving positive feedback can help mitigate feelings of inadequacy and how empowering team members can create a more supportive environment. Brian reveals how EMDR therapy and reflection helped him overcome his doubts. He also emphasizes the importance of relatability, peer support, and the need for high performers in critical fields to recognize their self-worth. The episode also explores strategies for maintaining confidence and authenticity in high-stakes environments.

00:00 Introduction and Positive Feedback
00:27 A Challenging Vehicle Accident
02:57 Dealing with Imposter Syndrome
04:08 Recognizing and Managing Triggers
07:29 Strategies to Combat Imposter Syndrome
09:42 Empowering Feedback in the Fire Service
12:08 Personal Experiences and Reflections
14:42 The Importance of Positive Reinforcement
24:10 Conclusion and Call to Action
25:52 Immediate Transformation
26:33 Reflecting on Personal Growth
27:19 Future Self Advice
28:29 Legacy and Vulnerability
28:47 Facing Tough Decisions
29:49 Eulogy Exercise
32:29 Relatability vs Vulnerability
33:29 Firehouse Communication
36:01 Philosophical Insights
43:49 Iron Will Coaching
46:52 Closing Thoughts and Community

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the Show.

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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In this episode of the Keep the Promise Podcast, host TJ welcomes back Lieutenant Brian Yonkin from the Harrisburg Bureau of Fire, a previous guest known for his discussions on cooking, leadership, and firefighting. This episode explores Brian's personal experiences with imposter syndrome, especially within the context of the fire service.

Brian shares his journey from being a cook to becoming a fire lieutenant, the challenges he faced, including dealing with panic attacks, PTSD, and the impact of a custody battle. The conversation highlights the various ways imposter syndrome can manifest, especially among high performers, and discusses the importance of recognizing and addressing it.

Through personal anecdotes and professional insights, this episode aims to shed light on a common yet often misunderstood issue in the firefighting community.

00:00 Opening Reflections on Learning and Growth
00:38 A Journey from Cooking to Firefighting
05:46 Exploring Imposter Syndrome in the Fire Service
07:05 Personal Struggles and Seeking Solutions
10:32 Discovering EMDR Therapy: A Turning Point
18:52 Confronting and Overcoming Imposter Syndrome
22:51 A Cascade of Events: Unpacking Personal Experiences
23:33 Deep Dive into Personal Struggles and Coping Mechanisms
28:45 Exploring the Impact of Imposter Syndrome
35:00 The Journey of Self-Discovery and Healing
38:09 Reflections on Professional Challenges and Personal Growth

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the Show.

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
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Keep the Promise podcast website
Check out our sponsor TJ Leather

Send us a Text Message.

In Part 2 of our series with Joff Fierro from Fire Athlete, we explore firefighter training, culture, and the commitment to excellence within the fire service.

🔥 Joff and TJ describe the trials and triumphs of the firefighter testing process and the arduous path to earning a coveted spot on the fire department roster. Joff sheds light on the grueling and often lengthy testing process that aspiring firefighters must endure to be hired onto the fire department. From physical agility tests to written examinations, Joff offers invaluable insights into the rigorous journey to becoming a firefighter.

🚒 Dive into the heart of firefighter culture as TJ and Joff explore strategies for training rookies and instilling the core values and traditions of the fire service in the next generation of firefighters. Discover the importance of mentorship, camaraderie, and leading by example in shaping the future of the fire department.

👨‍🚒 Join the conversation as TJ and Joff lament the detrimental impact of officers who choose to belittle their people instead of uplifting and empowering them. Explore the profound implications of toxic leadership and the imperative of fostering a culture of respect, support, and growth within the fire service.

🔥 Plus, gain exclusive insights into the future of Fire Athlete as Joff shares his vision for empowering firefighters to reach new heights of physical fitness, mental resilience, and professional excellence.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the Show.

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In Part 1 of our series with Joff Fierro from Fire Athlete, we spark a conversation on firefighter fitness, exploring the challenges, triumphs, and transformative power of prioritizing health and well-being within the fire service.

🔥 Join your host, TJ, as he and Joff explore the unique hurdles firefighters face when striving to maintain peak physical condition amidst the demands of the job.

🏋️‍♂️ Joff sheds light on just how quickly fire service life can overwhelm a firefighter's life, especially when it comes to fitness. From grueling schedules to high-stakes emergencies, firefighters navigate a relentless whirlwind that often leaves little time for personal health and wellness.

🤝 Discover the importance of extending a helping hand to fellow firefighters who may be struggling with fitness challenges, fostering a culture of support, encouragement, and accountability.

💪 Explore the transformative potential of consistent firehouse workouts as Joff shares insights into the benefits of prioritizing physical fitness as a cornerstone of firefighter readiness and resilience.

🔥 Plus, unlock the secrets of Fire Athlete's innovative programs designed specifically for firefighters, offering tailored workouts, expert guidance, and unparalleled support on the journey to peak performance and well-being.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In Part 2 of our series with Joey Scrivani, we dive deeper into the realms of self-care, resilience, and personal growth within the firefighting community.

🔥 Join TJ as he embarks on a journey with Joey, exploring innovative approaches to self-care and resilience. From float therapy and breathing exercises to journaling and identity separation, this episode offers a treasure trove of tools and insights to empower firefighters on their path to well-being.

🌊 Joey unveils the transformative benefits of float therapy. Discover how float therapy can soothe the body, calm the mind, and enhance resilience in the face of adversity.

💨 Dive into the power of breathwork as TJ and Joey lead listeners through sample breathing exercises to regulate the nervous system and promote inner balance. Learn how simple breathwork techniques can be powerful tools for managing stress, anxiety, and trauma in the firefighting community.

📓 Explore the therapeutic practice of journaling as Joey shares insights into the profound benefits of putting pen to paper. From processing emotions and experiences to fostering self-awareness and growth, journaling offers a powerful outlet for firefighters seeking to navigate the complexities of their inner world.

🚒 In a thought-provoking discussion, TJ and Joey delve into the importance of divorcing ourselves from our firefighter identity and cultivating a sense of wholeness beyond the badge. Discover how embracing personal passions, interests, and relationships can enrich our lives and enhance our well-being.

🔖 Don't miss out on Joey's special discount code for listeners! head over to Conscious Movements and use code KTPLOVE for a discount on Joey's course.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In Part 1 of our two-part series with Joey Scrivani, we embark on an eye-opening exploration of trauma, PTSD, and resilience within the firefighting community.

🔥 Join your host, TJ, as he and Joey delve into the territory of firefighter trauma. Together, they confront the harsh reality that many firefighters struggle to understand the profound impact of trauma on their mental and physical well-being.

🌟 Prepare to be enlightened as Joey shares his firsthand experience with PTSD and its physiological effects. From panic attacks and disassociation to sleep issues and anxiety, Joey provides a candid glimpse into the silent battles fought by firefighters in the aftermath of traumatic events.

💡 Learn resilience methods as Joey explores practical tactics to soothe the mind and body, empowering firefighters to cultivate greater resilience and well-being. From breathwork and meditation to alternative therapies and self-care practices, this episode offers invaluable insights for firefighters seeking to fortify their mental and emotional resilience.

🔍 Together, let's unravel the layers of trauma and resilience within the firefighting community, shedding light on the path to healing and empowerment for firefighters everywhere.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join us for the conclusion of our three-part series with Dave Angelo on Keep the Promise! In this episode, we journey deeper into the heart of the firefighting brotherhood, exploring the bonds that transcend distance, the pride passed down through generations, and the essential qualities of successful leadership within the fire service.

🔥 TJ and Dave delve into the remarkable ways in which the firefighting brotherhood unites firefighters across state lines and beyond. From lending a helping hand in times of need to fostering camaraderie that spans generations, this episode celebrates the enduring spirit that defines the firefighting community.

🌟 We unpack the significance of passing down pride in the job from one generation of firefighters to the next. Discover how the legacy of service is preserved and cherished, instilling a sense of purpose and pride in each firefighter.

💡 Dive into the invaluable role of mentors in shaping the careers and character of firefighters. Explore the transformative power of mentorship and the profound impact it has on the growth, development, and success of individuals within the fire service.

🔍 TJ and Dave also dissect the essential traits and qualities that define successful company officers. From effective communication and decision-making skills to empathy and integrity, this episode offers invaluable insights for aspiring leaders in the fire service.

🎯 Lastly, join us as we navigate the delicate balance between learning from mistakes and making deliberate choices. Explore the importance of accountability, integrity, and ethical decision-making in upholding the values and standards of the firefighting profession.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In Part 2 of our series with returning guest Dave Angelo, we delve deeper into the unique challenges faced by today's firefighters and explore the profound impact of generosity, camaraderie, and self-worth within the fire service.

🔥 Join your host, TJ, as he embarks on an emotional journey with Dave, reflecting on the challenges that modern firefighters confront. From the battles against cancer to the unwavering spirit of generosity, this episode uncovers the raw realities and heartwarming moments that define the firefighting brotherhood.

🌟 Dive into the depths of emotion as Dave shares his firsthand experience of receiving a cancer diagnosis. Explore the gut-wrenching fear and resilience that accompany such a diagnosis, and discover the strength that emerges from facing adversity head-on.

💪 Explore the boundless generosity of firefighters as Dave recounts heartwarming tales of unity and support within the firefighting community. From rallying behind a brother in need to going above and beyond the call of duty, these stories exemplify the selflessness that defines the firefighting ethos.

🌟 Lastly, join us as we unpack the profound impact of a fire service career on one's self-worth. Discover how the unique challenges and triumphs of firefighting can shape individuals, instilling a sense of purpose, pride, and resilience that transcends the fireground.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

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Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In Part 1 of this special series, we reunite with the incomparable Dave Angelo for a chat that delves into the intricacies of rookie expectations, mentorship, and the challenges faced by chief officers.

🔥 Join your host, TJ, as he catches up with Dave and discovers the latest chapters in his life's story. Together, they embark on an insightful exploration of what it means to be a rookie firefighter in today's dynamic landscape.

🌟 Discover the realities faced by new recruits as Dave shares his wisdom gleaned from years of experience. From navigating the demands of training to assimilating into the firefighting brotherhood, this episode offers invaluable insights for rookies and seasoned firefighters alike.

💡 As the conversation unfolds, TJ and Dave delve into the importance of mentorship in the fire service. Explore the transformative power of guidance and support as they discuss how mentors can shape the careers and futures of their proteges.

🤝 Chief officers play a pivotal role in leading their departments, yet often face a disconnect from the challenges experienced by frontline firefighters. Tune in as TJ and Dave shed light on this phenomenon and explore strategies for bridging the gap between leadership and frontline personnel.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Welcome back to Part 2 of our series with Jim Burneka! Today dive deeper into Jim's unwavering commitment to firefighter health and wellness. We explore his advocacy and insights that have transformed the firefighting community.

🔥 Follow along on Jim's remarkable journey. Learn about his tireless efforts to prevent occupational cancer among firefighters. He speaks about his passion for change, and explains how he's helped firefighters far beyond his own department.

🌟 Find out more about Brothers Helping Brothers, the organization that Jim founded. Brothers Helping Brothers continues to blaze a trail in supporting firefighters' well-being. We also explore how peer support teams are evolving. And how they are making an impact on the mental resilience of those who serve our communities.

🤝 Jim's experiences shed light on the power of community and the importance of mental health awareness. Discover how he's breaking down barriers and fostering a culture of support and understanding.

🧠 Mental health remains a central theme in this episode. Jim shares essential insights on the steps firefighters can take to prioritize their mental well-being and how we can collectively work to end the stigma around seeking help.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Get ready for the beginning of an amazing two-part series with the remarkable Jim Burneka! In Part 1 of this journey, we cover Jim's extensive career as a firefighter and his mission to promote health, wellness, and mental resilience within the firefighting community.

🔥 Join your host, TJ, as he uncovers the powerful insights and experiences Jim gained during his nearly 23-year tenure with the Dayton, OH, Fire Department. Discover the challenges and triumphs of his career and how they ignited his passion for firefighter well-being.

🌟 Jim's journey takes an extraordinary turn as he becomes a trailblazer in the fight against occupational cancer, presenting on cancer prevention across the United States and Canada. Learn what drove him to take on this critical cause and how it's reshaping the future of firefighter health.

🤝 Brothers Helping Brothers, an organization founded by Jim, is at the forefront of peer support and mental health awareness for firefighters. Explore how this organization is making a profound impact and creating a community of support that transcends departmental lines.

🧠 We delve into the vital topic of mental health in the firefighting world. Jim shares his insights on the unique stressors firefighters face and the importance of breaking down the stigma surrounding mental health support.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In Part 2 of this candid and unscripted podcast episode, TJ and Stack dive into a heartfelt conversation about their personal and professional journeys, discussing their visions for 2024, the importance of community, and their shared passion for storytelling. Join them as they reflect on the lessons learned, the challenges they've faced, and the powerful impact of their podcasting journeys.

Major Points of the Episode:

Reflecting on Personal Growth: TJ and Stack share their thoughts on personal growth and how they've evolved as individuals throughout their podcasting journeys.
The Power of Community: Both hosts emphasize the significance of building and nurturing a strong podcasting community. They discuss the positive impact of their listeners and patrons and their aspirations to continue supporting those in need.
Expanding Beyond the Fire Service: TJ talks about the evolution of his podcast and how he aims to broaden the scope of topics and stories beyond the fire service, emphasizing the importance of relatability and humanity.
Providing Platforms for Others: Stack and TJ speak on the ability to give others a platform for sharing their stories, highlighting the potential for growth and connection within the firefighting world.
2024 Goals: TJ and Stack outline their goals for 2024, emphasizing their commitment to building a legacy on their own terms and continuing their journeys with passion and determination.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join Keep the Promise host TJ as he and Stack (of The Things We All Carry podcast) take a deep dive into the complex world of firefighting and mental health. In this episode, they share their own experiences and tackle the critical issue of mental well-being within the fire service.

From dismantling the stigma surrounding mental health conversations to confronting medication and its effects, this off-the-cuff episode will have you asking tough questions of yourself and your department.

Explore the vital role that peer support plays in helping first responders cope with the demands of their profession. Learn about alternative methods for managing stress and anxiety and why a holistic approach to wellness is essential.

Tune in to gain a fresh perspective on mental health in the fire service, and hear how open conversations and compassionate leadership can make a positive impact.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Get ready for the thrilling conclusion of our three-part series with Katy Garroway on Keep the Promise! In this final episode, we cover Katy's return to the fire service as a recruit, bridging the gap between rookie and seasoned firefighter, and discovering the profound connection between physical fitness and mental well-being.

💪 Learn how Katy's snap decisions led her back to the fire service, where she faced the unique challenges of being both a recruit and someone with prior experience.

🚒 Katy's story unfolds as a testament to the resilience of the human spirit. We dive into the exhilarating highs and humbling lows of her firefighting training, uncovering the lessons and growth that emerge from walking the fine line between rookie and mentor.

🧘‍♀️ Beyond the firehouse, Katy reveals the transformative power of physical fitness on mental health. She shares how prioritizing wellness can benefit all those who serve their communities.

🔥 This episode encapsulates the essence of Katy's unwavering promise to herself and her community. Her story is a beacon of hope, resilience, and the relentless pursuit of excellence, reminding us that there is no limit to what one can achieve through determination and dedication.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

This episode of the Keep the Promise podcast marks an incredible milestone - our one-year anniversary! Today we're taking a journey down memory lane to celebrate a year of transformation, community impact, and remarkable growth.

In this episode, we reflect on the personal transformations that have shaped our journey over the past year. I'll share the highs and lows, the lessons learned, and the ways this podcast has evolved since its inception.

We'll also shine a spotlight on the positive impact we've made on our community. From charitable donations to the lives we've touched, it's a testament to the power of our collective commitment as firefighters.

But it's not just about us; it's about you, our listeners. We'll feature inspiring stories of transformation from within our community, showcasing how Keep the Promise has played a role in your personal and professional growth.

We've witnessed the growth of a tight-knit firefighter community brought together by this podcast, and we'll explore the incredible connections that have formed among our listeners.

Of course, it hasn't been all smooth sailing. We'll also talk about the challenges and triumphs we've faced in the world of podcasting and how they've contributed to our growth.

As we look ahead to the future, we'll discuss our goals and ambitions for Keep the Promise in year two, including the exciting plans we have in store for our listeners.

This episode is a heartfelt thank-you to each and every one of you who has been a part of this incredible journey. Your dedication to the promise you've made to your communities is an inspiration, and we're honored to be on this journey with you.

Join us in celebrating one year strong, and let's continue to keep the promise we made to ourselves, our communities, and each other. Thank you for being a part of our firefighter family.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Welcome back to Part 2 of our extraordinary series with Katy Garroway! In this episode, we continue to follow Katy's journey from the fire service to the frontlines of humanitarian efforts in war-torn Afghanistan.

🌍 Join host TJ as we delve deep into the heart of Katy's story. Discover how her courage led her to leave the fire service behind, embarking on a mission to evacuate over 3000 people from the tumultuous landscapes of Afghanistan.

🔥 Listen in awe as she recounts the trials and triumphs of aiding families in their quest for safety and freedom, ultimately helping them find new homes in the United States.

🤝 We explore the power of community, resilience, and unwavering commitment to our fellow human beings. Katy's experiences unveil a profound commitment to the potential for positive change, even in the most challenging circumstances.

🛤️ As we journey alongside Katy through her life-changing experiences, we witness the incredible impact that one individual can have on the lives of many. Her story is a testament to the enduring spirit of service that knows no borders.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Get ready for an extraordinary journey as Keep the Promise kicks off a special three-part series with Katy Garroway. In Part 1, we dive into Katy's remarkable story of enlisting in the Marine Corps, a decision that set her on an incredible path of adventure and discipline.

🌟 Join host TJ as he takes you back to the moment Katy made the life-changing choice to become a Marine. Hear her share the driving forces and the powerful motivations that led her to embark on this extraordinary adventure.

💪 Katy's boot camp experience, known for its intensity, becomes the stage for unforgettable tales of determination, growth, and transformation. Discover how the crucible of military training forged not only a Marine but a future firefighter.

🔥 Dive into the heart of Marine Corps culture as Katy reveals the values and traditions that continue to inspire her in her firefighting career. Explore the unique lessons she learned in teamwork, leadership, and dedication to service.

🛡️ Katy's stories of facing challenges head-on and finding the strength to overcome them are a testament to the human spirit. Her experiences provide invaluable insights for anyone striving to navigate life's obstacles with courage and conviction.

🔜 This is just the beginning of an epic journey. Stay tuned for Parts 2 and 3, where we'll uncover more of Katy's incredible adventures, from military service to firefighting, and the lessons she carries with her along the way.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Welcome back to the second installment of our gripping two-part series with Dave Smith, a firefighter and mental health advocate. In Part 1, we delved into Dave's journey from volunteer firefighter to Technician in Washington DC, exploring the challenges he faced and the pivotal moment when he decided to seek help through the IAFF's Center for Excellence.

In Part 2, we continue our captivating conversation with Dave as he takes us behind the scenes of his experiences at the Center for Excellence. Join us for an intimate look at the transformative moments that unfolded within those hallowed walls and the profound impact they had on his life.

Dave opens up about the deep connections he formed with fellow participants, sharing stories of resilience, hope, and the power of peer support. We'll learn how the Center for Excellence equipped him with invaluable tools and coping strategies that have not only helped him heal but have also guided him in becoming a beacon of hope for others within the firefighting community.

But the journey doesn't end there. Dave's passion for horseback riding and photography is a testament to his commitment to maintaining a balanced life amidst the challenges of firefighting. Discover how these pursuits have played a crucial role in his ongoing journey towards wellness and self-discovery.

We'll also revisit Dave's advocacy work and explore the progress he's made in his mission to destigmatize mental health within the fire service. As he candidly shares the highs and lows of his advocacy journey, you'll gain insight into the resilience required to confront adversity and push for meaningful change.

This episode is a powerful testament to the human spirit, the bonds that unite firefighters, and the unwavering commitment to "Keep the Promise" to their communities and themselves. Join us as we conclude Dave Smith's remarkable story of transformation, healing, and hope.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this two-part episode of Keep the Promise, we embark on an journey alongside our guest, Dave Smith, a firefighter from Washington DC. Dave's story is a testament to the strength, resilience, and unwavering dedication that defines the firefighting spirit.

Part 1 of this captivating series unveils Dave's early days in the fire service, beginning as a volunteer firefighter, and the path that led him to where he is today. As we traverse the highs and lows of his career, we dive into the experiences that ultimately compelled Dave to seek help through the IAFF's Center for Excellence.

In this episode, Dave shares his compelling journey towards mental health advocacy, pushing the boundaries to de-stigmatize a topic that is often shrouded in silence within the fire service. He discusses his experiences in breaking the silence, both within himself and among his fellow firefighters, and how this journey has transformed his perspective.

Stay tuned for Part 2, where we delve deeper into Dave's experiences at the Center for Excellence.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show

>>> Shop Keep the Promise! <<<

Listen to the end for a special shout out to our Patrons!

Get the FREE guide to minimalist firehouse workouts.

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this episode of the Keep the Promise podcast, your host TJ delves into an important and sensitive topic that often lurks in the shadows of the fire service world. Joined by special guest Stephanie White, they shine a light on the hidden epidemic of firefighter suicide, a pressing issue that claims the lives of hundreds of brave firefighters each year.
Stephanie is not only a mental health advocate but has also contributed multiple articles on firefighter suicide for Fire Engineering, making her an authority on this critical issue.

Stephanie shares her insights into recognizing the signs of dark thoughts and struggles in our fellow firefighters. As part of this conversation, you'll gain valuable knowledge on how to identify the red flags and provide much-needed support to your brothers and sisters in the service. Firefighters are known for their unwavering commitment to protecting their communities, and this episode will equip you with the tools to also protect and support each other.

TJ and Stephanie go further, discussing the critical importance of establishing a comprehensive suicide response plan within your fire department. You'll learn how preparedness can make all the difference when it comes to saving lives and preserving the well-being of those who risk it all for the sake of others.

Amidst the gravity of the topic, TJ and Stephanie also explore a unique aspect of the firefighter culture – firehouse humor. Often misunderstood by outsiders, this dark and sometimes seemingly irreverent humor serves as the first line of defense among firefighters. They discuss how this unique coping mechanism can be harnessed for good, fostering a sense of camaraderie and providing essential emotional support.

This episode is a necessary conversation that may be heavy, but it's one that cannot be ignored. Join us as we break the silence, tackle the stigma, and work together to ensure the safety and well-being of our firefighters. Together, we can Keep the Promise we made to our communities and, most importantly, to each other.

Connect with Stephanie here.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Listen to the end for a special shout out to our Patrons!

Get the FREE guide to crafting your first helmet shield

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Join the Keep the Promise community
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Keep the Promise dives into a riveting episode that uncovers the journey of Nick Lindsay, a firefighter who dared to make an unconventional move from a prestigious department to a smaller, lesser-known one. Join host TJ as he unravels Nick's inspiring story of embracing change and finding a new sense of purpose within the fire service.

🔥 Tune in to explore the highs and lows of Nick's path as he navigated the uncharted territory of transitioning from a well-regarded firefighting powerhouse to a smaller, tight-knit department. Discover the challenges he encountered, the doubts he overcame, and the determination that fueled his journey.

🚒 Unearth the hidden gems within Nick's experience—how skills from his previous role proved invaluable, and how lessons learned from prestigious beginnings shaped his approach to the unique challenges of a smaller department. His story paints a vivid picture of adaptability and resilience.

💪 Through this episode, you'll gain profound insights into the nuances of overcoming skepticism, earning respect, and forging camaraderie within a new firefighting community. Nick's unwavering commitment to his values shines through as he explains the truths behind career-defining choices.

🛤️ Join us as we take a transformative journey alongside Nick Lindsay, a firefighter who dared to veer from the well-trodden path, carving his own trail towards purpose and fulfillment. Keep the Promise invites you to step into the world of change, growth, and embracing the power of authenticity within the fire service.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Listen to the end for a special shout out to our Patrons!

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Are you ready to experience a switch in the spotlight? In this special episode of Keep the Promise, your host TJ steps out from behind the microphone and takes a seat on the other side as Mike Nasti of Tip of the Spear assumes the role of interviewer. Get ready for an engaging and insightful conversation that delves deep into the origins, aspirations, and heart of the podcast that's been fueling the fire service community!

Join us as Mike interviews TJ about the driving force behind Keep the Promise. We journey back to the podcast's humble beginnings, exploring the catalyst that sparked its creation. Dive into the heartwarming story of how a firefighter with over a decade of experience decided to share his wins, losses, and most importantly, his invaluable lessons learned to uplift and empower fellow firefighters.

🔥 Community: The Lifeblood of Keep the Promise 🔥

Discover the essence of the Keep the Promise community, where listeners are more than just passive participants – they're a passionate tribe united by a shared oath of service. Explore how this podcast goes beyond the headphones, creating a space for current and aspiring firefighters to connect, learn, and grow together. As Mike and TJ engage in a lighthearted banter, you'll understand why this community is a cornerstone of the show's success.

🌟 Legacy, Mentorship, and Leadership: A Fireside Chat 🌟

Legacy, mentorship, and leadership take center stage as Mike and TJ share their perspectives on what it truly means to make a lasting impact. Listen in as they exchange stories that inspire and underscore the importance of leaving a positive mark on the fire service world. With their combined wealth of experience, they reveal the secrets to fostering relationships that propel growth and excellence within the ranks.

🚒 Beyond the Uniform: Unveiling the Multi-Dimensional Firefighter 🚒

TJ, usually the interviewer, opens up about the multidimensional nature of being a firefighter. As we explore the depths of identity beyond the uniform, Mike's insightful questions unearth the layers that make a firefighter whole. From personal growth to mental resilience, this episode breaks down the barriers between duty and self-discovery.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Listen to the end for a special shout out to our Patrons!

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this captivating episode of Keep the Promise, host TJ embarks on an eye-opening journey with Jon Vought of Rescue 1 CBD. Delving into the world of CBD, Jon seamlessly weaves science with personal experience, offering easy-to-understand insights on how CBD can be a game-changer for anxiety, sleep, and inflammation.

As a firefighter himself, Jon brings a unique perspective to the table, demystifying the science behind CBD's profound effects on firefighter health and wellness. Prepare to be enlightened and empowered as he breaks down complex concepts into relatable, firefighter-friendly terms.

Uncover the secret to better sleep and recovery as Jon passionately shares how CBD has become a safe and effective method to help firefighters achieve restful nights, recharge their bodies, and optimize their performance on the job.

Jon has garnered incredible support and endorsement from fellow firefighters and administrators alike. His dedication to doing right by firefighters all over the world shines through, as he tirelessly advocates for a holistic approach to well-being within the fire service.

Want more science? Reach out to Jon at jon@rescue1cbd.com
Make sure you check out the Rescue 1 CBD line of products to help you sleep (and stay asleep), reduce muscle aches, and accelerate recovery from the rigors of the firehouse.

Attention, firefighters and Keep the Promise community! Join our Patreon community FREE for one week. Experience amazing benefits, resources, and connections with like-minded individuals. During the trial, access exclusive content, insights, and a community that'll be there for you. Take the leap, join us at joinkeepthepromise.com! Take advantage of this incredible opportunity. Together, we'll Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Listen to the end for a special shout out to our Patrons!

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join host TJ in a captivating conversation with his friend and mentor, Dave Angelo.

With 36 years of experience in the fire service and retiring as a Captain in the Baltimore County Fire Department, Dave has encountered it all - from battling fires to surviving a house explosion and facing a cancer diagnosis. Despite the challenges, Dave's unwavering spirit and dedication to the fire service shines through as he shares his remarkable journey and imparts valuable wisdom.

From delving into his early days in coal mining to discussing the power of mentorship, navigating divorce, and recounting numerous fire service experiences, Dave's career serves as a testament to resilience, courage, and the enduring impact firefighters can have on their communities. Tune in to this episode to gain insights into a truly extraordinary career that will leave you inspired and motivated.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Listen to the end for a special shout out to our Patrons!

Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join host TJ in a captivating conversation with his friend and mentor, Dave Angelo.

With 36 years of experience in the fire service and retiring as a Captain in the Baltimore County Fire Department, Dave has encountered it all - from battling fires to surviving a house explosion and facing a cancer diagnosis. Despite the challenges, Dave's unwavering spirit and dedication to the fire service shines through as he shares his remarkable journey and imparts valuable wisdom.

From delving into his early days in coal mining to discussing the power of mentorship, navigating divorce, and recounting numerous fire service experiences, Dave's career serves as a testament to resilience, courage, and the enduring impact firefighters can have on their communities. Tune in to this episode to gain insights into a truly extraordinary career that will leave you inspired and motivated.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

I had the incredible opportunity to come together with some powerhouse podcast hosts: Stack from The Things We All Carry, Mike from Tip of the Spear, and Stephanie from Five After Midnight. In this episode, we fearlessly dive into taboo topics within the fire service, opening up a dialogue that challenges the norm.

Join us as we tackle the subjects that often go unspoken, shedding light on the issues that need our attention. We explore the concept of choosing the right battles to fight, standing firm on the hills that truly matter. We also delve into the art of motivating and inspiring new firefighters, nurturing their passion and commitment to service.

But that's not all. Our conversation takes an honest look at the sometimes difficult reality of unyielding leaders. We share stories, experiences, and strategies for effecting change within the fire service, even in the face of resistance.

This episode is an emotional rollercoaster, as we connect deeply with our listeners, challenging you to question the status quo and find your own voice. We aim to empower you to make a difference, to inspire positive change within your own departments and communities.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In a thought-provoking and enlightening episode of Keep the Promise, I sit down once again with Stephanie White, host of the Five After Midnight podcast. This time, our focus is on a topic that sparks both curiosity and controversy within the fire service: medical marijuana.

Stephanie and I dive deep into the discussion, shedding light on the potential benefits of medical marijuana as a safer alternative to alcohol and opioids. We uncover intriguing facts, that highlight its promising potential for pain management and stress relief among firefighters.

But our conversation doesn't stop there. We explore how cannabis can play a crucial role in helping firefighters transition from the intense fight-or-flight mode that accompanies multiple shifts at the firehouse. Stephanie shares her valuable insights on the importance of departments establishing clear policies regarding medical marijuana use, ensuring accountability among firefighters and safeguarding the privileges granted.

Join us for an episode that challenges preconceptions, encourages open dialogue, and provides a nuanced perspective on an evolving topic within the fire service. Discover how medical marijuana can be an avenue for improved well-being and enhanced mental health for firefighters, while also recognizing the responsibility we have to protect this privilege for ourselves and future generations.

Read Stephanie's writing on Fire Engineering
Follow along on Instagram

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In a deeply personal episode of Keep the Promise, I open up about my own journey through the grief of a Line of Duty Death and the creation of a community that has become a lifeline for firefighters everywhere.

Join me as I recount my appearance on Stephanie White's powerful podcast, Five After Midnight. Stephanie and I delve into the heart-wrenching experience of losing a fellow firefighter in the line of duty, and how that profound loss became a catalyst for change in my life.

Through heartfelt conversations, I share the transformative effect this tragedy had on me. It forced me to confront the harsh realities of our profession and ignited a passionate drive to establish the Keep the Promise community—a haven of support and understanding for firefighters across the globe.

This episode is not just about my personal journey; it's about honoring the memory of our fallen comrades and advocating for a brighter, more compassionate future in the fire service.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join us for a fascinating conversation with Brian Yonkin, a Lieutenant at Harrisburg Bureau of Fire, as we explore his journey from a cook to a leader in the fire service. Brian shares his unique perspective on leadership strategy and tactics that can benefit anyone in the firehouse, regardless of rank or position.

We also dive into Brian's passion for firehouse cooking, which stems from his original career as a cook. He talks about the importance of shared meals and the camaraderie it brings to the firehouse. Brian even published a book, Beginner's Guide to Firehouse Kitchens, to help firefighters create delicious and nutritious meals while on duty.

Tune in to this episode to discover how Brian's unique journey can help you become a better leader and cook in the fire service. Don't miss out on this engaging and informative conversation!

Connect with Brian:

Twitter (@byonkin)
Instagram (byonkin)
Get Brian's book: Beginner's Guide to Firehouse Cooking

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this eye-opening episode, I sit down with Stephanie White, a seasoned firefighter with almost two decades of experience in the field. We tackle crucial topics that affect the fire service community such as:

gender-based discrimination
the challenges of transitioning from the firehouse to everyday life
the need to deescalate you mind

Stephanie doesn't hold back as she candidly discusses the realities of being a female firefighter in a male-dominated industry. Drawing from her own experiences, she sheds light on the challenges and discrimination that females face in the firehouse, and provides practical advice on how to navigate and overcome these obstacles. Her empowering perspective and unwavering determination to break gender barriers in the fire service will inspire and resonate with firefighters of all genders.

But the conversation doesn't stop there. We delve into other pertinent issues, such as the impact of marijuana on the fire service and how to deal with toxic behavior within a shift. Stephanie's wealth of experience and knowledge make for a thought-provoking discussion that delves deep into these important topics.

In addition to her expertise as a firefighter, Stephanie also hosts her own podcast, The Five After Midnight, where she shares her stories and insights on life as a firefighter. Her passion for the fire service and commitment to making positive changes shine through in this powerful episode.

Join us as we tackle these important conversations with honesty, vulnerability, and a shared goal of creating a more inclusive and supportive fire service community. This episode is a must-listen for anyone looking to gain invaluable insights on how to foster a more inclusive and harmonious firehouse environment. Hit play, listen in, and be inspired to keep the promise you made to your community and fellow firefighters.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this episode of Keep the Promise, I sit down with Julian Serrano, The Firefighter Coach, to discuss the importance of physical fitness in the firefighting profession.

Julian runs Prepared to Fight Fire, a company that helps aspiring firefighters get in shape for the fire academy, and thus prepares them to excel in the field. He knows firsthand the demanding physical requirements of the job. As a Florida Smoke Diver, Julian has undergone a grueling weeklong training event that pushes firefighters to their limits.

In this inspiring interview, Julian emphasizes the importance of having no tolerance for excuses when it comes to fitness, stressing that firefighters need to be in top physical condition to perform their duties effectively and protect their communities. He shares his insights into how to get fit for the rigors of the job and discusses the key attributes a coach needs to help his athletes succeed.

This episode is a must-listen for anyone who aspires to be a firefighter, or for current firefighters who want to improve their physical fitness and excel in their careers. Join TJ and Julian as they explore the mindset and strategies needed to become a successful firefighter and fulfill the promise to protect and serve their communities.

Find Julian on Instagram: Prepared to Fight Fire

Visit the Prepared to Fight Fire website

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Join now to help us to make a real difference

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this episode of Keep the Promise, we sit down with Bob McCaa, a fire captain and leader of his Special Operations team. Bob is a man of many talents, and in this conversation we explore:

his journey into the fire service
how military lessons apply to the fire service today
what it means to train new recruits
how to mold a cohesive firefighting team

We delve into the importance of mentorship and nurturing our new recruits, sharing personal stories and insights on how to build strong relationships within your team. Bob offers practical tips on how to identify and develop the potential of your team members, enabling them to reach new heights of achievement and growth.

Through our conversation, we also discuss how to maximize the capability of your team, sharing strategies for enhancing collaboration and communication. Bob shares his experiences leading a team that handles some of the most challenging and high-pressure situations imaginable, and how he stays calm and focused in the face of adversity.

Join us for an engaging conversation that will inspire and motivate you to be the best firefighter and leader you can be. With Bob's wealth of knowledge and experience, you won't want to miss this episode of Keep the Promise.

Firefighters put their lives on the line every day to keep us safe. But what happens when they're the ones who need our help? Too often, firefighters who are off work are left to struggle alone. That's why we're setting a bold new goal: to reach 150 total patrons, so we can start a fund to help firefighters and their families during these challenging times. Your support on Patreon will help us to make a real difference in the lives of those who serve and protect our communities

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this episode I interview my good friend Barrett Pittman, a Louisiana fire captain. He is a third-generation firefighter who loves the job and believes in the brotherhood. He also believes in what the fire service stands for - giving it our all to save the citizens we serve. In this episode you'll learn:

(Some of) what it takes to become a Smoke Diver
What it means to own your job and your riding assignment
The importance of pushing past your comfort zone

Barrett also details a harrowing incident where he helped rescue a worker trapped in a trench collapse, earning himself a lifesaving award.

Tune in to learn how to step outside your comfort zone and become the best version of yourself in your career and beyond.

Support the show
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

I sit down for a candid and insightful conversation with Stack from The Things We All Carry podcast as we dive into the sensitive topic of mental health within the fire service. In this episode, we explore the struggles and triumphs of firefighters when it comes to mental health, touching on the following topics:

The stigma surrounding mental health in the fire service and the need to give voice to this important topic.
The dirty little secrets of fire departments nationwide that often go unaddressed and contribute to the challenges firefighters face.
Alternative treatments for firefighter mental health, including medical marijuana and psychedelics..
Post traumatic growth as a positive outcome of trauma, and how it offers hope beyond PTSD for firefighters.
The future of The Things We All Carry podcast and its mission to create a safe space for conversations around mental health in the fire service.

Tune in to this episode for an honest and thought-provoking discussion that will leave you with a deeper understanding of the importance of taking care of our mental wellbeing.

Listen to The Things We All Carry podcast
Follow The Things We All Carry on Instagram

Eye-Opening Moments Podcast
Eye-Opening Moments are stories of adversity, encounters, and perspectives. They are...
Listen on: Apple Podcasts Spotify

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join us as we follow Laura's journey from the high-stress corporate world to a life of healing and helping others. Laura shares how she found balance and purpose by studying Chinese Medicine, and how she uses it to help firefighters deal with the physical and emotional toll of the job.

Find Laura at Cascade Wellness
Follow her on Instagram
Check out The Skin Nutrition Library

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Join us for an inspiring episode with fire lieutenant Mike Nasti. In this powerful interview, Mike opens up about his journey as a firefighter, starting from his beginnings in the fire service and the challenges he faced at home while growing up. He shares his struggles with alcohol and how it affected his life, both on and off the job. But through it all, Mike found the strength to turn his life around and become a role model for his son. Mike's story highlights the importance of perseverance and the transformative power of family and community. So tune in and be inspired by this courageous firefighter's journey of overcoming adversity and becoming a true hero.

Listen to Mike's podcast: Tip of the Spear Leadership Podcast
Follow Tip of the Spear Leadership on Instagram

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this episode, we interview Dan McKinney, a firefighter who has undergone an incredible transformation. Dan shares his personal journey of going from being a 500 lbs firefighter to being a fit role model for his crew and his community. In this episode you will:

Learn about the physical and emotional challenges that Dan faced because of his weight
Discover the motivation that transformed his diet and lifestyle
Understand how Dan was able to lose weight and get in shape while still meeting the demands of the fire service
Find out how this physical transformation has helped Dan to be a better role model for his crew and community
Learn the lessons Dan learned along the way
Get practical tips if you are looking to make a similar transformation

Dan's story is inspiring, and his insights will help you start your own journey to fitness and health. Tune in and be motivated by Dan's journey to a healthier life!

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this powerful episode, we sit down with Andy Hoffman to discuss his experience, and ours, with life after a line of duty death. We talk about:

the challenges we faced in the immediate aftermath
the impact on our relationships
the fire department's response to the incident

We also delve into the ways we have learned to cope with grief and move forward. This is a must-listen for anyone who has experienced loss or is looking for insights on how to support fellow firefighters through difficult times. Tune in now to gain valuable perspective and strategies for healing and resilience.

This episode covers a difficult topic. If you are feeling particularly sensitive or vulnerable at the moment, you may want to consider skipping this episode or listening with caution.

It's important to take care of ourselves and each other, and if you or someone you know is struggling, please don't hesitate to reach out for help. The National Suicide Prevention Lifeline is available at 1-800-273-TALK (8255) and the IAFF center for excellence is available at 855-900-8437

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In this episode, we discuss the difference between leadership capital and leadership tolerance. We cover topics such as:

shift expectations
officer responsibilities
discipline scenarios
how to effectively choose which battles to fight as a leader
whether or not to allow company patches on your dress uniform

With a focus on practical advice and real-life examples, we draw upon the experience of our mentors and our own leadership challenges to offer valuable insights for leaders at any stage of their career.

If you're looking to improve your leadership skills and make the most of your leadership capital, this episode is not to be missed.

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

This week's episode is a BONUS - a glimpse into the weekly mantras available exclusively to our patrons. In it we discuss firefighter burnout, how it can creep up on us, and how to fight it. You will learn:

how to balance life between the grind and the recovery
why you shouldn't skip your favorite band's upcoming concert
the real benefit of multiple vacations
why it's important to hang out with your crew OUTSIDE the firehouse

Our Patreon community keeps growing! Listen for the longest patron shoutout yet, and be sure to join.

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

In today's episode we have the pleasure of interviewing Amy Goldsmith of Kindred Nutrition. Amy has over 25 years of experience as a registered dietitian and nutritionist, and she pulls no punches when it comes to firefighter nutrition. In this episode you'll learn:

the problem with "fad diets" such as keto in the fire service
the optimal amount of caffeine to consume every day (you'll be shocked)
how to optimize nutrition for better sleep on and off duty

You can find Amy on Instagram, learn more about Kindred Nutrition, and listen to her podcast Don't Be Foodish.

As always, our Patrons get a special shout out at the end of the show.

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Timeliness, physical fitness, attention to detail and recovery are key to a successful shift. In this episode we discuss the expectations we set for ourselves and our crews. You will learn:

why promotional aspirations can derail a shift
how to work out so you're not "too tired in case we get a fire"
the reason behind not being fair to everyone
how to avoid becoming "that guy" in your department

Listen to the end for a special shout out to our Patrons!

Support the show
Links and resources:

Keep the Promise website
Follow us on Instagram
Keep the Promise podcast website
Check out our sponsor TJ Leather

Josh and TJ explain how Keep the Promise came to be, and outline the framework for the future of this firefighting community.

Join our firefighting community!

Special thanks to our sponsor TJ Leather