Tailboard Talk, with 4th Shift Fitness: Recent Episodes
4th Shift Fitness
Strength and conditioning as well as mental health and overall wellness content for firefighters and paramedics from a strength coach and 19 year veteran of the fire service. The mission of 4th Shift Fitness is to educate and train first responders to reduce the risk of injuries and their associated costs.
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Recently the Chicago Fire Department dropped a monster policy change regarding first due operations at residential dwellings. Uproar was easy to find online but we take closer look and see what the new guidelines actually mean. Firefighters hate change, but also the way things are so we'll see how this one turns out.
Tailboard Confessions are back and this time Angie and I are providing the fodder. There are just some jobs that we won't do at the fire station and they happen to be the easiest ones. And yes, I'll be taking the garbage out or standing there with the broom.
Also, a couple of the local fire departments had a nightmare week with several fatal accidents and tough calls. Their Chiefs stepped up and wrote a letter to the public that caught Angies eye. They provided a look at some great leadership and how to build a strong group of firefighters.
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Want it from the top and complain about it from the bottom. Firefighter morale runs through the middle and with a weak middle management core, morale will suffer.
We’re also talking about some self worth, and inappropriately holding others to your standards and expectations.
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Picture yourself sitting at the table on shift. Stories are flying and you've got the perfect one to tell, but the wrong person is sitting next to you. Well guess what, we are the right persons. In our new segment Tailboard Confessions, we want to hear all the details of you best and worst moments. Dirt, scandal, conflict, and some victories of course.
On the topic of the wrong person at the table, we also talk about cranky firefighters and how they got that way. Is it worth it trying to 'change' someone, or should we just set the table and let them come to it when they're ready?
The firehouse dynamic is unlike any other and we are having conversations unlike the others. Join us and talk to you soon.
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So many problems in the fire service are from firefighters looking at something and thinking "I can do it better". That's how Mike Ettenberg started Fronline Optics. Hear how he is doing it differently and how his company is deeply tied to charity.
Then we're talking about Zone 2 training and why we want an alternative to the CPAT. Angie hates the vests, I hate the cost, and the fireservice deserves better.
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This week we are speaking with Dr Daniel Higuera. Dr. Higuera works in Southern California and has dedicated his education to improving firefighter performance. He and his team handle over 2000 firefighters a year and he is a professor at the Santa Ana College. We're talking about at wearable technology, call volume impacting body composition, and how to make the best of your situation.
Please find Dr Daniel on IG @dr.danielhiguera where he posts a ton of useful infographics backed by actual science he is using in the field.
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Direct from the floor of FIDC we got an inside scoop of their presentation on cannabis in the fire service. We're talking Cannabis, CBD, and Firefighters.
The conversation around THC and CBD is a polarizing one in the fire service and when the title of the presentation was posted on Facebook, it was met with numerous firefighters running towards retirement instead of getting with the times.
Change is coming.
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Our experiences and perspectives as firefighters is continually changing and updating. Recently the development of fire conferences for women has grown in popularity but Angie had a different experience with one.
We talk about how our perspectives have changed through the years on topics like discipline, women's conferences, probationary members, and being part of a union.
Thank you for listening and make sure to hit the coffee button before Angie loses it.
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FEMA has put out notice that National Fire Academy has cancelled all courses for the time being. It's not often that we are affected by the actions of others but we are in a new age and a strange time. What does this mean for us, you, your crew, and the future of firefighters?
Then, Angie goes to the dim web for some sleep advice from ChatGPT. Sleep is a major point of frustration for most firefighters so is there a way to hack through and still have a life?
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Keto, paleo, carnivore, intermittent fasting, buzzword, influencer diet, fad, call it what you will but firefighters are suckers for them. Is one diet better than the other, is carnivore the ultimate (mistake) for firefighters? What about the GLP-1 movement? Can and should firefighters use medication to lose weight if it can help improve their performance, or is it the easy way out.
So many questions, just enough time. Join us for our some facts, but more ideas and thoughts on the popular food movements. Definitely join us for the 14ish starting March 1st. Details inside and at 4thShiftFirefighter.com
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Leadership in the fire service can look like a lot of different things. Different styles, tactics, and success rates. Servant Leadership has become popular for a reason and the fireservice has the chance to implement it every day.
Angie and Chris tell some stories of leadership and what traits make effective leaders, besides the company line of integrity and honesty.
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We have both been pretty critical of the working out in gear contingent in the past but times are changing and we have to reevaluate our stance from time to time.
We're going over our old arguments against the practice of working out in firefighting gear along with why those reasons might be outdated.
We're also revealing the 5 foundational movement patterns for firefighters and a new version of the burpee that's built to accomplish the goal of fitness without the risk of overuse injury.
Use the information in here at your own risk but let us know what you think and if it's helped you.
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In a world where each new week brings a new risk, what is a firefighter to do? Well, do the things we know how to, control the controllables. Modify the modifiable. Risk is part of the job but so is protecting yourself.
Angie and Chris review some of the staples of the fire service and how they positively and negatively impact our health. Alcohol, smoke exposure, IDLH stuff, diesel exhaust, and just plain old existence in the fire service.
Check out the exam and testing resources mentioned at the end of the episode and reach out if you'd like a copy to give to your doctor.
Thanks for listening and talk to you soon.
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Angie does not like new years resolutions. Firefighters do not like new years resolutions. When you can't even figure out what day of the week it is, it really makes January 1 a pretty poor date to try and make any changes.
Instead, listen to our takes on starting your fitness or nutrition journey and some ideas on how to make the programs work for you. Look for the 14ish to start up in February and have a happy quitters day on January 10th.
Thank you for listening and here's to 2025
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Firefighters are notorious for being hard on their tools. But that doesn't mean you have to spend a ton of money to accommodate the rough use. Finding durable, inexpensive, replaceable tools is a better approach for most of us.
Follow along and check out my pick for the four best categories of tools and the best options in those categories.
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Say hi to the new hosts of Firefighter Nation's latest show, Beyond The Headlines. Angie and I will be talking to authors and contributors to the Firefighter Nation homepage and getting the story behind the article.
In this episode fellow firefighter Angie introduces herself and we start the conversation talking about an article but quickly spin off on tangents including hustle culture, saunas, and what firefighter fitness and workouts looked like in the olden days.
Look for episodes to start on firefighter nation in January 2025. Weekly episodes will continue here so keep tuning in and spread the word.
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Way back in 2022, Curt and I answered a handful of listener questions. The last question was from a person who had some unhappy feelings about paramedic school, job requirements, and some bad characters they had dealt with along the way.
Turns out the way Curt and I answered this question created some hurt feelings and emotional responses. But here we are, more than two years later, and would we change our answers? Maybe not.
I'm not saying being stoic in your appreciation for the job is easy in all circumstances, but it can be your choice in almost all of them. Separate the job from the jokers, and don't let them rain on your parade.
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So there I was, feeling fat, looking for a reason to workout and needing to record an episode. Years ago Joe Galli and I had talked about a Hot Ones type of show but with fitness instead of wings. Well today was the day that it all came together.
In the future these will be with a guest and tons of fun. For now, I'm doing deadlifts, and answering questions that you submitted on IG. "Would you try to talk you kids out of being firefighters?" is just one of the questions I answer while struggling to get blood to my brain tissue.
Thanks for listening and watching on YouTube and I'm excited to do more of these.
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This episode originally aired in Feb of 2023, and we're still playing the 'sick or allergies' game today. Some firefighters are stingy with their sick time and will always blame allergies no matter how obvious their illness is. Others are just looking for a reason to call in and barely need a sniffle.
The decision to workout or not when you're sick can be an extremely easy one, or a real hand wringer. But, in this episode I give a couple simple tips and guidelines to keep in mind.
We're also talking about a very common theory that suggests you are more prone to sickness and infection following bouts of intense exercise. This has a strong foothold in the endurance world but there is a large body of evidence to dispute it.
Here is a great paper that goes into way more detail on the subject https://www.frontiersin.org/articles/10.3389/fimmu.2018.00648/full
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Informal leadership is the absolute lifeblood of a functioning firehouse. Firefighters want to be counted on in the streets and given massive responsibilities during emergencies. But for an officer to trust you during an emergency, they have to first trust that you can handle yourself the other 75% of the time.
Solving problems, pushing activity, and being the go-to crew is more than just showing up on game day for a fire. Most of our careers and problems are not fire based, but they are personnel based. Becoming an informal leader in the station is the best way to be trusted with leadership on the streets.
Also, did you hear Athletic Greens ( AG1 ) is a total disaster and founded by a criminal? Turns out the green powder is not only useless for health, but also rooted in crime and fraud. But their marketing was top notch so who knew.
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This episode was originally titled Diversify Your Happiness and was posted earlier this year. After a short story about Nathan's bike crash record, we talk about building out a list of stuff you can do to get your mind right.
Having a pre set list or at least a mental algorithm of things to do can keep us happy and healthy instead of idle and frustrated. Firefighters have an inherent drive to be busy but can also get completely locked up and lost in their phones when looking for a distraction. Mental health in the fire service is no joke and too much screen time is a direct competitor to our wellbeing when used as a crutch.
Being nose deep in the phone has its place but it is easier than ever to make that the default setting. By building out your menu of interests and activities you can better serve yourself and the public.
So build out your list and be the firefighter you know you want to be.
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Your ability to consider something a challenge or a threat has direct implications on you success. And as ridiculous as it sounds, your body will fire off different chemicals for challenges than it does for things you consider threats. Cortisol is the main player in so many of our health and wellness issues and threats make your body secrete it at a rapid pace.
Adrenaline is the challenge chemical and it's the one that will get you across the finish line. Preparing for the job in ways that test your physical and mental capacity will help you view difficult tasks and situations and challenges and help you succeed.
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Stephanie White is the new Managing Editor of FirefighterNation.com. I spoke with her over year ago and we talked about all things pregnancy in the fire service. Her work with the Beltane Guild assisted departments in writing policies and procedures for pregnancy and postpartum as well as grants for those struggling to start a family. One thing to remember is that better policies for females equals better policies for all in the fire service. Here is our conversation the first time we sat down, and you can absolutely look forward to a new on in the near future.
Original show notes: Stephanie White is a full time firefighter with over 20 years of experience who works with an organization called the Beltane Guild to assist departments in creating and instituting pregnancy and postpartum policies and programs.
She has presented along with the IAFF on the topic and Fire Engineering has given her the reigns of the Five After Midnight Podcast.
Stephanie speaks from personal experience and integrates contemporary science and research to inform, educate, and improve the fire service.
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Firefighter Nation launched earlier this month and they're doing some very good things. I'm giving a quick look at their mission and what they are delivering to the fire service.
Then I'm giving a nod to a lieutenant who is retiring this month. I worked with this guy in the last couple years and he has been throwing around a saying that stuck with me. Suffering is not a prerequisite. I'd like to hear your opinion on what that means to you and what you think of my interpretation.
There are lessons for old guys and new firefighters alike so please let me know if any of this resonates.
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This week is all about making training work for you. Three ways that firefighters can increase their success on the training ground and the instructors can set the membership up for success.
The original air date of this episode was 70 episodes ago in 2023. The points are still valid and I'm planning on taking them for some new content in the future.
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Go to 4thShiftFirefighter.com and download the new free PDF's that are available. Daily DOSE, 14-ish, the Firefighter Wellness Ladder, and the Strength Workout Template.
Training new firefighters is a tough task and even harder when we can't get out of the way. I'm hitting some points that I've seen and used when training probationary members.
Patience is number one, limit their options, and give them the freedom to make the tasks work with the assets they already have. These are three of the biggest lessons that will help build strong and effective firefighters.
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No matter your rank, you will eventually asked to do more "Stuff". Whether that's run reports, EMS call review, training audits, lesson plans, or whatever other admin/clerical work needs to get done to keep the wheels moving.
That stuff is part of the job, but for many it can also be the thing that ruins the job. Boundaries in the fire service are a weird thing and vary greatly depending on the setting and nature of the request. Refusing to pump an additional line is easy if you don't have enough supply but telling the boss that you can't work on a spreadsheet because you don't have enough time is a different conversation.
Firefighters need to balance the street with the desk and doing that is more and more difficult. I go over some common issues as well as some ideas for managing the situations we find ourselves in.
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Thank you for listening, watching, donating coffee money, buying stickers, sharing posts, and sending messages. This podcast is an evolving project and we're entering a new phase of growth.
We're also talking about some finer points on the wellness ladder. The tendency of firefighters to regain control through destructive measures and the interplay of behavioral and mental health.
The 4th Shift Firefighter and Tailboard Talks Podcast are yours. And I can't wait to see where we take it.
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You'll get it all in this episode. Rankings of the most dangerous robots and monsters, Nathans outlook on firefighter fitness, and at least one complete sentence.
Maybe it's true that everything you need to know you learned in kindergarten. Nathan already knows that working out in your fire gear is not the way to go.
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Prevent, reduce, and even fix your back pain by taking one small half step backwards. The traditional foot position of squatting and deadlifting may be the cause for your back injury. Luckily there is a simple way to adjust that position that will let you be strong and effective on the fire ground and over the course of your career.
Firefighters get tasked with lifting heavy, awkward, and non compliant weight from the ground on a regular basis. Your ability to do that over and over again for decades is what matters and this small adjustment can buy you some time.
The stagger or kickstand stance is a great way to work around the restrictions of your fire gear and avoid light duty.
Send this one to a firefighter or your favorite meat head who has back pain or is working on avoiding a back injury.
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For 16 years of full time employment, Katie and I have done a good job of living within our means. Looking ahead to big purchases and saving or pinching pennies or budgeting so we could either put down a sizable down payment or pay it off in full.
Buying something big and working OT to pay for it was not in our playbook and it made for some tense times but the cost of being at work just wasn't worth buying more stuff.
But then last week I bought a giant truck, went and got a loan, and I'm working one OT a month to pay for it. Loserville. But we have a big awesome truck to tow around our giant camper so how mad can I be? I guess we'll find out.
I give some words of caution on spending and some advice when those big purchases are coming down the pipe. Enjoy and keep those bills tight.
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Race Week! I'm heading to Lincoln, Nebraska for a 78 mile gravel race and this week has been jam packed. Today alone I bough a new truck, took the truck and camper to the shop to get the hitch adjusted, then sold my old truck to Carmax.
Since I still can't manage my time, this week is a repost of one of the most popular episodes. Enjoy, share, rate, and review. If you're really motivated please find the Buy Me A Coffee button and show your support that way! Thank you!
Testing, Interviewing, Academy, and Probation are the steps to get in the door at a fire department. Curt and I hit on these topics and offer some stories and lessons we've learned along the way.
The more things change, the more they stay the same and becoming a firefighter is a great example of that. Sure, tests may be administered remotely instead of sitting in a gym with 500 other applicants. But, the lessons and tools needed to be a professional firefighter are rooted in hard work, service, and learning.
As a bonus, the next batch of episodes will have some True Detective talk since the fourth season just kicked off. No real spoilers in this one but more to come.
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If you give a firefighter ten bucks he'll ask you if you have a 20. It's in our nature to want more, ask for more, and not be satisfied with what we're given. But when it comes to your fitness, the buck stops with you.
This company started as a fitness company and expanded to be a firefighter lifestyle brand. That does not afford a zero fault relationship with fitness vs the fire service.
The 4th Shift is all about the things you do above, and next to your career to make you more capable and durable on the job and away from it. Fitness is an evergreen subject that will always require more effort than just the hour you can attempt on shift.
Please respond to this episode with your feedback and feel free to tell me how wrong I am.
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Stuff gets weird quick when a promotable position is on the line. Friends become competition and a surprising amount of emails get sent to 'all'
I'm going over three things to do and one thing to avoid at all costs during promotional testing season. The move from Firefighter to Lieutenant or Captain is a big one and the stress and disruption that the test causes is a great indicator of that.
Once that reading list gets posted, stuff is about to get weird.
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Just because your back feels tight does not mean it needs to be stretched. That tightness could actually be a protective measure and here you come trying to stretch it out of existence!
This is just one of the points touched on in this episode. Firefighters are quick to turn to stretching and the idea that getting more flexible is the answer for reducing injuries. But what if you need less stretching and more mobility?
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I almost had to throw someone out of the kitchen at work after witnessing some inappropriate behavior. I'd love your take on the situation.
Then I'm talking about some frustrations I had when a friend came to me and showed me the workouts he was doing at his new gym. Firefighters love intensity and the fitness world is filled with people willing to pour it on and make you feel tired, even if it doesn't help you do your job better.
But of course I leave you with some fundamental framework for some of the most effective workout builder methods I have.
Be on the lookout for the 14-ish PDF, the Strength Builder Template, and the Daily DOSE PDF on the 4thShiftFirefighter.com site soon.
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Slow down and make a good decision then be as aggressive as possible carrying out that plan.
All out non-stop aggression can drive us head first into bad situations if our excitement puts blinders on our decision making. Firefighters only have so much information and a short time to make decision on scene, but you don't need to make it even harder on yourself by rushing.
We're also in the first week of another 14-ish Not Too Difficult, and I give a brief overview of what that is and why I like it over any 30 or 75 day grind.
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Of course it is, but how you do it is more important than when you do it. If nobody had a critical thought about how we do things, we might still be feeding horses and passing buckets. The fire service has come a long way and mostly by figuring out better ways to do stuff.
If you're a newer firefighter this episode has some tips on the "right" way to talk about the weak points of your department. But beware that the wrong way will send a clear message that you're a 2-20 or an IKE.
There's some stuff for old guys too. You know the ones who are the loudest at the table and get some good laughs poking holes in the organization but haven't offered anything in the way of suggestions or improvements.
Share this episode with a whiner.
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Take care of your own backyard isn't just a game I played in grade school with scooters and yarn balls.
I've met a number of firefighters and coaches who teach and profess amazing things but when you talk to their people at their department it is a different story.
Remember that the people who impact you are very far away but the people you can impact are incredibly close. Your fire chief, the city, NFPA and the State have no idea what you're doing but the people on your crew are feeling the effects of your actions, positive and negative, every day.
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"Be patient with us" and "I'm 4 years in and I still want to be mentored" these are the things the new hires of today are NOT telling us, but need us to know.
The second half of this episode is arguably more important than the first half. I'm talking about handling people, knowing when to pull the eject handle on an issue, and how to juggle your old boss with your new one.
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You're right, these kids ARE different than years past. But everything is different. No more testing in auditoriums with 600 other candidates on one specific date and time. Much less need for people to do things that are risky, uncomfortable, or not fun, to get what they want.
Get in the game old fella. You just might change the course of your department. Chances are these kids are going to run the show differently than you do now and in 20 years you may see some headlines you don't like. Better to instill some of the core values of the fire service now and prevent tragedy later.
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I don't want to read another book, take another note, or practice another problem employee scenario ever again.
After major events like probation, and promotional testing there is a brutal hangover. Achievement hangovers are a real thing and just like any hangover, we can take some measures to decrease the destruction, or at least limit how long we're useless.
Structuring your studying, planning beyond the event, and having hangover measures in place will help us rebound faster and join our crews for the fun stuff.
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Nathan crashed his bike and tore up his wrist which ruined his plans for going to the pool later in the day. For most of us that would have ended our week but he just grabbed some toys and kept on having fun doing something else.
We are so bogged down with things we have to do, and have a very short list of things we like to do. But building out your list, and algorithm of happiness can be a literal life safer for firefighters and emergency workers.
Firefighters aren't good at doing "nothing" and most of the time we just want to do something that doesn't require critical thinking skills or target safety deadlines. Purposeful nothings are a great way to give yourself a reset and having a cache of them is even better.
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James Boomhower is a 20 year paramedic with the last ten being in the critical care field. Aside from that he is also finishing up is degree in clinical psychology and runs a mental health/ suicide awareness company named @stay_fit4Duty.
Boomer does an excellent job presenting difficult material and topics because he can speak from experience and mixes in the right amount of clinical education.
We cover topics like EMDR being the hot thing at the moment, the pendulum swing of peer support, the pitfalls that James fell into when establishing his company and peer support system, and end on a personal note regarding first responder suicide and what we can do to prevent it.
I am so proud of this episode and I really hope you find some value in it. Thank you for listening. Follow James at @Stay_fit4duty and reach out with any questions or comments.
Crisis lines:
ECHO FAST Peer Support Team 1-833-AIR FAST
Frontline Help Line 1-866-676-7500
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Crisis Text Line (Call or Text) 988
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No matter your rank, you will eventually asked to do more "Stuff". Whether that's run reports, EMS call review, training audits, lesson plans, or whatever other admin/clerical work needs to get done to keep the wheels moving.
That stuff is part of the job, but for many it can also be the thing that ruins the job. Boundaries in the fire service are a weird thing and vary greatly depending on the setting and nature of the request. Refusing to pump an additional line is easy if you don't have enough supply but telling the boss that you can't work on a spreadsheet because you don't have enough time is a different conversation.
Firefighters need to balance the street with the desk and doing that is more and more difficult. I go over some common issues as well as some ideas for managing the situations we find ourselves in.
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Raina (@shift.work.dietician) is a licensed dietician out of Edmonton that I wanted to have a chat with because of her consistently realistic approach to nutrition for shift workers.
She is married to a first responder and when she saw the lame suggestions they were given to keep their diet and lifestyle in check, she new she could help the community. She provides very easy to digest (pun intended) information through her social media page as well as the courses and coaching she offers.
Firefighters don't need another person telling them how wrong they are or how doomed their lifestyle is. Raina does an excellent job of meeting people where they are and helping them achieve a higher quality of life through approachable measures.
Please visit her IG page and website, www.shiftworknutrition.com and thank you for listening.
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How strong is strong enough? But first, what about when you can't, or shouldn't keep doing the traditional movements like squat and deadlift?
Curt and I answer both of these topics with some stories from the gym and fire station and tips for making training work for you. We also throw out what we consider acceptable numbers for movements like push ups, pull ups, and lifting from the floor.
Can you meet the standards or are you just sure that you can do it "if you really had to"? This is still a physical occupation and our abilities need to reflect that. Share this with a firefighter and see what they think.
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The thought of CBD brings up a lot of opinions, feelings, and criticisms. To Jon Vought, the owner of Rescue 1 CBD they are all warranted and valid but he has information, science, and patience on his side.
Jon has been a career firefighter for the past 16 years and after a significant surgery, he had an all too common experience and relationship with opioid painkillers. From that experience, he found CBD; the rest is history in the making.
In this episode, we hit CBD from a bunch of angles. Fears, concerns, stigmas, dependence, complications, and drug tests.
If you have any curiosity about CBD, this episode is for you. Share it with someone else who could use it and look up @Rescue_1_cbd on Instagram for a ton of content.
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150 years of tradition, unimpeded by progress.
Changing a lightbulb in the department can take weeks, how can we change an operational policy or start a new initiative?
Curt and I have been making small changes with big effects in our department and we're talking about how we've seen change happen and what can put a halt to it.
Firefighters hate change and hate the way things are now so you're not going to please everyone, but if your changes seek to positively impact the membership, they're worth the scrutiny.
Thanks and be excellent to each other. (Bill S Preston Esquire, Ted Theodore Logan)
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We've all heard the rule of maintaining three points of contact when working on a ladder. Well, the same goes for your personal wellness. Sleep, nutrition, fitness, and behavioral health are the points of contact and each one that you don't have contact with increases your chances of falling off the ladder.
In this episode I'm going outside of the box with my suggestions on each topic. We've all heard specific sleep tips, nutrition guidelines, and how many minutes we should work out per week.
But none of that matters unless we relate it to how we live and work as firefighters and paramedics. Todays lessons are things that you can use immediately and that actually translate to our lifestyle.
Keep three points of contact and keep moving.
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Serve the public, contribute to the community, progress the department, the fire service is bigger than you, put your people first. But when do you come first?
As your obligations, involvement, and family grow we end up with less and less that is just for us. We can be busy all day long and still feel like we got nothing done. But maybe that's because we got nothing done for ourselves.
Todays episode is about finding something that is just for you. Firefighters are drawn to service at our own expense. Finding something that you want to do, instead of 'have' to do is vitally important to our mental well being.
I run through some ways to narrow down what might work for you and some guidelines of how to choose something.
For many of us, this is more than just a hobby. It is a way to avoid burn out and compassion fatigue by giving back to ourselves. It helps us be more present when we need to be and able to withstand a 30+ year of giving to others.
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Firefighters hate two things, the way the things are now and change. Changing the fire service can be approached the same way you eat a whale, one bite at a time.
Before we get into the details about thinking small for big results, there was a fantastic article on firefighternation.com titled The Aging Firefighter- Health and Fitness Considerations Throughout a Career, written by Alex Redshaw from O2X
I'm hitting some of the bullet points of his article but go read it for the second half, which is his advice on staying strong and healthy through your career
https://www.firefighternation.com/firerescue/the-aging-firefighter-health-and-fitness-considerations-throughout-a-career/
Then we get into some cultural nuances that are specific to the fire service. Whether they are built from ancient policies, or just something we like (Trucks, leather, and boot zippers)
Adding or changing anything with firefighters can feel impossible but I give you a few ways to look at it that may change or help your mentality when approaching the subject.
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This week we spent spring break on the beach for our first camper trip of the year. Please enjoy this replay of my conversation with Stephanie White.
Stephanie White is a full time firefighter with over 20 years of experience who works with an organization called the Beltane Guild to assist departments in creating and instituting pregnancy and postpartum policies and programs.
She has presented along with the IAFF on the topic and Fire Engineering has given her the reigns of the Five After Midnight Podcast.
Stephanie speaks from personal experience and integrates contemporary science and research to inform, educate, and improve the fire service.
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Have you ever been real busy, but also real engaged and productive? I have but I've also been stuck with a list of non-stimulating tasks that leave me paralyzed and stuck in neutral.
This episode hits the pop psychology world by storm with the ideas of psychological momentum and a little look at executive dysfunction. Guess what, the fire service is full of people like us who could benefit from a little more regulation.
Of course I can't just let you know about these things but also give some ideas and methods to get the momentum built, and get some temporary function firing.
Firefighters are all different, but mostly the same so if any of these ideas sound painfully familiar, I'd love to hear about it. Go to the @4thShiftFirefighter IG and tell me your stories.
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This is the sort of week when I'm especially grateful for the awesome community of this podcast. I'm training for a massive gravel bike ride in August and prepping for our first big camper trip to Florida. So thank you for answering my Instagram question box and giving me some content topics for the episode.
First I'm answering "What is one thing you want to learn about, on and off the job" and then I give you my preference between in-house training vs traveling to outside events and courses.
The episode wraps up when Sawyer gives the perfectly timed prompt by slamming her entire body into the office door and shouting like a she-devil because dinner is ready.
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Advice in the fire service is abundant, but GOOD advice is much more scarce. I went to the IG polls to ask about the best advice, and best compliment you've received.
Firefighters are a critical, harsh, pessimistic bunch so when one goes out of their way to encourage, compliment, or offer good advice it can really stick in your head.
I share your answers as well as some stories and examples of advice I've gotten and compliments that hit home.
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How much weight does seniority carry in your fire department, and how much carrying do the senior members do?
Some departments have senior members who are bonafide recliner compressors while others use their senior membership as the backbone of the organization. Regardless of which one you're involved with, those senior firefighters are getting paid more and have more time off, which can be a major pain point for the junior contingent.
Curt and I cover a bunch of aspects of this and some ways to survive with a slug of a senior firefighter. We've both felt the pain of dragging someone along, and the benefit of the perpetually engaged informal leader.
There's not one answer to solve the problems of the fire service but we give a few options and ways to look at it.
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You have a long career, don't let a temporary inconvenience ruin other peoples perception of you.
Firefighters have an expansive perspective of patient and incident outcomes but a terrible ability to look past our immediate discomforts.
Finding someone who has been through what you're going through can save you from turning that inconvenience into a career defining event.
If you were waiting for me to break out the Chinese proverbs, you're in luck. "Maybe so, maybe not, we'll see" is a powerful lesson we can absolutely use in the fire service.
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Making something look easy is one of the greatest flexes. Whether it's picking locks, being happy when you're not supposed to, flexing the seniority on the high hat badge, or tossing around the 4 inch when others are struggling.
Take advantage of the flex but be ready for your turn on the short end. It's all in good fun so don't be afraid to laugh and get a little competitive.
Also, I read some terrible advice about what to do when the public asks you about bad calls. Stop acting like a shelter dog that want's to be petted but snaps when someone get's too close. The public doesn't even know what you really do so chill out when they ask a goofy question.
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The evergreen debate of performance over personal appearance. Sure, it's easy to say that the patient doesn't care how you look when they need you, but how about everybody else on scene or that gets to witness your unzipped boots, untucked shirt, and belly hanging out when you're on more 'routine' calls.
Many departments have a minimum standard, for lots of things, and it is up to the individual if they're going to meet that standard, exceed it, or make your officer talk to you about it.
Curt and I dig into several perspectives from the sides we've been on in this episode.
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Is there anything more 'firefighter' than missing the most recent episode of a show because you worked on the wrong day?
A listener issue was submitted and it asks about what to do when "more senior" members of the department refuse to rotate onto the ambulance. Curt and I have opinions on those people and how to handle the situation.
Also I sent a horribly awkward video to Curt showing an "alpha dad" berating his kids into working out. Turns out he's a former firefighter and now angles to make dads more alpha. We have some thoughts.
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Well, trying to. But sometimes we just can't help ourselves. Fear not, Curt and I are here to help...probably.
I asked for some listener stories, conflicts, and tales and we got them. Curt and I go over a situation that a firefighter had with his Lieutenant after a mistake was made.
Before that we're giving some opinions on episode 2 of True Detective and answering the most important question to date; is Avenged Sevenfold old enough to be cool yet?
Thank you for listening and send your stories, situations, and questions to the 4th Shift Firefighter IG page or email at Chris@4thshiftfirefighter.com
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Testing, Interviewing, Academy, and Probation are the steps to get in the door at a fire department. Curt and I hit on these topics and offer some stories and lessons we've learned along the way.
The more things change, the more they stay the same and becoming a firefighter is a great example of that. Sure, tests may be administered remotely instead of sitting in a gym with 500 other applicants. But, the lessons and tools needed to be a professional firefighter are rooted in hard work, service, and learning.
As a bonus, the next batch of episodes will have some True Detective talk since the fourth season just kicked off. No real spoilers in this one but more to come.
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Accountability to the organization can be drastically different than accountability towards your personal goals.
In this episode I'm breaking down the two and although they are different, they share the common principles of clarity, freedom, and security and how they fit in the fire service or any leadership position.
Along with that, building a diverse set of "bumpers" is a hugely valuable asset in your career. I go over some instances where I needed my own personal city council to make some decisions on personnel matters and approaching issues in general.
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Welcome to 2024 and let's get it going!
This is not your typical new years resolution episode. The arbitrary date of Jan 1 is just not the time for me to be setting goals and making behavior changes.
Lucky for firefighters, we can use any meaningful time to start. These things called Temporal Landmarks are perfect for us to use. Combined with the "fresh start effect" our chances of setting goals and actually sticking to them is greatly improved.
If you need help finding a goal, look to your pain points. Discomfort is a fantastic motivator for change and to drive urgency. Then pick a small batch of quality individuals for your accountability.
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I'm leaving some things behind in 2023.
I've given too much weight to the opinions and advice from gatekeepers and people who like to project their insecurities and fears on other people.
I'm running towards people, groups, and projects that are looking to drive forward and make improvements in firefighters, people, parents, and life.
Finally, a short lesson learned while watching The Grinch with my 2 and 4 year old and the realization that the guy with the heart two sizes too small was a firefighter.
Thank you for listening, helping, and going on this journey with me and let's push forward in 2024.
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Old Scrooge had to learn from the past, present, and future and once a year we can take a look at it too.
Try hating someone less, do something in the present, and think past the problem.
These are the main points of making it through the holiday season, and your career.
I truly hope the best for you and yours this season and as we look to the new year.
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Curt is back and has a 4 month old baby!
We were supposed to talk about firefighter Christmas gifts, and we did, but only after 25 minutes of stories of onesie struggles, heart valve wrecking screams, and poop.
Then we do get to some of our best and worst crew gifts.
Dunkin', if you're listening, I am serious about the show sponsor thing. The 4th Shift can absolutely run on Dunkin'.
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If you've been in the fire service for longer than a cup of coffee you've heard some form of this question. My approach on the answers has been formed over 20 years of gross stuff.
Remember these couple of things; They have no idea what they're asking, and they have no concept of what the worst thing you've seen actually is.
When people ask this question they're looking for entertainment, so give it to them.
Give them something they can relate to, the things that are universally the worst. Pee, poop, bed bugs, GI bleeds, and hoarder bathrooms.
Our 'middle shelf' worst is 'top shelf terrible' for a vast majority of the population. Give them the middle shelf and move on! If that's not enough then you probably don't want to be talking to the person in the first place.
Bonus, I give you a couple stories to make your own and drop on an unsuspecting party-goer. Enjoy.
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Raindrops on roses and whiskers on kittens, I ate two pies in the firehouse kitchen.
If you have fear and shame about counter surfing this season, this is the episode for you.
We're all eating the pie, so do the damage and move on. I give a couple ways to conceptualize the holidays and set the plan for January.
I'm all about the realistic approach to these things and this is no exception.
Thanks for hanging out and save me a piece.
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Matt Spaid is spearheading a new mental health campaign this winter. PTSDecember is here to give you some tools to cope and some investments in your future.
Matt claims he is absolutely not an influencer but you can be the judge after we run through the similarities he has with the Liver King.
He's trying to get as many resources into as many firefighter heads and families as possible so when we have a tough call, time, or career, we know where to turn and what to do.
Find the movement on Instagram and Facebook under the @PTSDecember banner
If you're interested in Matt's history, look him up on the early episodes of this podcast. He has a two part saga that outlines his entire journey.
Also, what do you do with your old CD binders!?
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It's literally one of the foundational principles of being a first responder. Also, one of the things we are least willing or comfortable sharing, when we care.
"I don't care" is a statement that can divide, turn off, and isolate us.
"Nobody cares, work harder" is the marching song of the firefighter hardo and aside from being a flawed sentence structurally, it does very little for those who actually need it.
Let's chat about it.
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What do you do on or after shift that makes you happy? I share some answers from IG to that question to kick off the episode.
Then, I was on a popular firefighter website the other day and there were three stories about firefighters having heart attacks an cardiac arrest. One while on a call, and two others of guys being found unconscious at the station.
My approach to firefighter fitness is measured depending on the context and needs of the situation. For a lot of us, preventing a heart attack is a much more attainable and desirable goal than being combat challenge world champion.
Luckily the amount of effort it takes to stave off a heart attack is much less than you might expect. I'm talking about some easy ways to make marginal gains so that we can stay out of the ICU.
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Last week I posted the question "The best leaders know..." and the responses are in. I highlight two of the ones that stand out to me in this episode.
I got into a gnarly confrontation with another firefighter last week. I went into it using the correct tactics to resolve it quickly and within minutes, those tactics had gone to the dark side. It was the type of conversation that redefines a relationship. Sometimes you can tell someone off and not have to worry about seeing them for a couple years. This is not one of those instances. So how do you re enter the relationship and come back from a blow up? I go into my ideas on it and am luckily saved by the battery.
The October Daily DOSE has concluded and thank you for all that shared their DOSE with me or joined along. I'll be running the DOSE again in January.
Movember has started! You don't HAVE to grow a half assed mustache if you don't want. The people at November have several ways for you to contribute, just head to us.movember.com for info.
Thank you for listening and watching and let's talk soon.
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Gatekeepers are those awesome people who decide who, gets what. Who gets an audience with the chief, who gets to be on the special team, and even who someone gets to be friends with.
But, not all gatekeepers are adversaries and in the fire service, some are absolute necessities.
I've noticed a few different kinds of fire department gatekeepers. Some are formal, some are informal, and some are the product of a relationship gone sideways.
I share my own stories about these including the sour relationship that taught me exactly how limited our personal gatekeepers are.
If you liked the episode please share it with someone.
Thank you for checking it out and we'll talk soon.
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Another Fire Prevention Week has come and gone. Did you know that the Great Chicago Fire was NOT the worst thing to happen that week? The Peshtigo fire is still known as the most destructive fire with an even higher death count than the Chicago fire.
Then I talk about the newly implemented mandatory fitness test for the Decatur Alabama Fire Department. FireRescue1 posted a story with the details and I summarize it with some thoughts of my own about the tough decisions to expose some of your friends.
Lastly we're running through a commonly used model for decision making, and post incident review. What? So What? Now What? is known as the critical reflection model, among other names, and can be awesome for handling conversations at the firehouse table, decisions on the street, and even debating your departments direction.
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Taylor Goodman is an embedded strength coach for a large department in Northern Virginia. She was brought on in 2020 and immediately started building and growing relationships in the fire service.
She was brought on and empowered by a captain who has set her up for success and guided her along the way.
Taylor knows the science, but knows that all the book smarts in the world are useless without relationships.
Feel free to make her the influencer she does not want to be and find her on IG at @tgoodiefitness
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Quick topics in this episode.
First, the Daily DOSE is going strong. Check in on the @4thShiftFireifghter IG and use the #DailyDose and tag @4thShiftFirefighter.
Second, Women In Fire received over 1 Million dollars in FEMA grant funding for education and support projects! The Beltane Guild is one of the named contributors to their upcoming efforts. If that sounds familiar, it may be because Stephanie White (Episode 134) works with the Beltane Guild to provide guidance and education to fire departments about reproductive struggles, pregnancy guidebooks, and department policies.
Third, I go into some ideas and thoughts about eating with the crew, and if familiarity really does breed contempt in the fire service.
Thank you for listening and watching and visit the new 4thshiftfirefighter.com to check out more offerings, some merch, or just to support the show.
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Jeff Marusich is a 25 year veteran of the Highland Park Fire Department in Illinois. On July 4th of 2022 an active shooter incident occurred at the Highland Park 4th of July Parade.
Jeff was tasked with the internal examination of the department response, and lessons learned.
So often in the fire service we build our opinions from newspaper articles, after action reports, and rumors. Today we get to talk with a member of the affected department who is able to present the information in a detailed and organized way so we can hear the stories and learn the lessons from 1 degree of separation.
Thank you Jeff, and here's to continued success in building a department of independent thinkers and informal leaders.
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Join me in October for the 4th Shift Daily DOSE.
Dopamine, Oxytocin, Serotonin, and Endorphins are all the 'feel good' chemicals that are associated with exercise and general happiness. Each morning in October I'll be doing a short bout of exercise to give myself a DOSE.
The parameters of the month are very simple; pick 5 movements you like and then each day you pick one and do between 20 and 100 of it. That's the starting point. Some days you might feel good and do 100 of every movement, and some days 20 bodyweight squats might feel like an impossible undertaking.
If it seems too easy, loose, or generic to be worth your time, I'd say those are the exact reasons I like it so much! Take this skeleton of a program and make it yours to see the most value.
The time and effort commitment are both extremely low but the effects of building consistency and routine are giant.
Look for more info and graphics on the Daily DOSE on the 4th Shift Firefighter IG.
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Stephanie White is a full time firefighter with 20 years of experience who works with an organization called the Beltane Guild to assist departments in creating and instituting pregnancy and postpartum policies and programs.
She has presented along with the IAFF on the topic and Fire Engineering has given her the reigns of the Five After Midnight Podcast.
Stephanie speaks from personal experience and integrates contemporary science and research to inform, educate, and improve the fire service.
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How many things do you tell yourself over and over again that aren't quite true, but now there just a part of who you are?
The illusory truth effect is the theory that the more you hear something, the more true it becomes. The fire service is full of examples of this. Pushing fire, oxygen is good for everyone, 12 leads are too difficult for the street, 'they don't want a person like me promoted'.
Lies, ALL LIES!
A lot of times we do this to protect our ego and limit what we're capable of, but the worst part is that it is by choice. Quit lying to yourself, but do it slowly, and see how many people are actually happy and supportive of the version of you that you want to be instead of the one you've convinced yourself you are.
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Sometimes getting into the job is just tough. Recently I had one of those days and I just couldn't get going.
Today we're talking about how I handle those days and some suggestions from the IG poll.
The transition to 4th Shift Firefighter is happening in a few days and I'm very excited to see where the new focus on firefighter lifestyle and wellness takes us.
Thank you for going above and beyond and continually working on being more capable and durable both on the job and away from it.
Look for new stickers and merch at 4thShiftFirefighter.com starting September 1st.
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Why can't we talk about good stuff sometimes!?
I asked you what some unexpected positives of being part of the fire service have been and the answers were great, as always.
Expectations can really set us up for some pleasant surprises or some pretty harsh realities.
Intentions can save us from the emotional damage of false expectations.
Hear more about it in the episode and share it with someone that comes to mind.
Starting Sept 1 were turning into 4th Shift Firefighter! Let's keep the firefighter lifestyle train rolling.
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This week the show is on the road. Recording from the camper on the sandy shores of Grand Haven, Michigan.
Two quick topics so I can get back to the beach. First we look at the cost of doing nothing. Firefighters hate the way things are and hate change even more. So what changes are worth the cost?
Then the evergreen topic of low back pain. Why it might happen, and where to look to make it better.
If you dig the episodes or think I'd be a good fit to speak at your department or conference please go to 4thShiftFitness.com and fill out the contact form. THEN, be on the lookout for the launch of 4th Shift Firefighter in a few weeks. New name, site, merch, and content are coming soon.
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What's worse to deal with, a know it all or a do nothing?
The poll results are in and the do nothings are the big losers. I go into some of the similarities between the two and where I think their attitudes come from.
Before that I announce some big news starting in September and have some ideas about failure after talking with one of the guys this week.
If you think my message or style would work well for your department, I am available for hire for seminars, keynotes, and conferences.
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The Chief is on his way down to see you. You know what it's about. You fu@&ed up.
I've been in that room and have seen the fabled three stacks of paper, each one less inviting and more of a threat to your career.
In this episode I'm giving you ways to help keep the damage to a manageable level. So many of the times, the way we react to the conversation is so much more damaging than the actual mistake that led to the conversation.
I've seen people totally blow it and get fired because they were unable or unwilling to tell the truth, keep a calm head, and did everything they could to avoid answering the questions that would ultimately get them in trouble.
Firefighters are known for integrity and character, let's not abandon those things in times of accountability.
You screwed up, you're in trouble, but let's avoid getting in more.
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Vanessa Frost is a strength coach and wellness coordinator for the Pflugerville FD in Texas. She has been with her department for 7 years and is also a mother to two young boys and wife to a firefighter.
Vanessa and I cover some ground talking about the fitness evaluations she does with her department as well as trends in the fire service she's noticed from the fitness lens. Not least of all we address the term of "Tactical Athlete" and if it is justified being used with firefighters.
If you want to hear more from Vanessa, she can be found on Instagram under the @firefighterstrengthcoach
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Work harder, stop feeling bad for yourself, be a winner, toughen up, depression isn't real....wait, wut?
These were some of the taglines from a social media figurehead that a co worker was fond of and opened a discussion about manliness, grit, and character.
Is the fire service short on manliness, or masculinity, or both?
Is that really such a bad thing in all cases though, and if so what can we do to change it.
Lots of ground to cover in this one.
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Last week was a lot. Tim's wake (see episode 124 for details), my grandmothers funeral, and joining Threads. Relationships were on full display through those experiences and lots of things caught my attention.
Firefighters have complex relationships with so many things but it seems like our interpersonal relationships could not be more simple. The commonalities between us can make conversations very easy, but also the familiarity can keep us more reserved.
Being part of a relationship also means doing the work before and after the hard conversations. Nobody ever solved a problem with a catchy one-liner. And sometimes it takes recognizing that you are not the right person for some discussions and relationships to help the organization and your mental well being overall.
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Last week I learned that one of my first mentors in the fire service passed away unexpectedly. It made me really reflect on the impact he had in the early years of my career and how we use mentors in the fire service.
I reached out to Joe Galli to come on and share some of his ideas on the topic. Joe has a wealth of knowledge from his years as a Marine, Union President, Firefighter and Engineer.
If you live in Illinois, please look up @JoeGalli439 and show up on August 7th to vote him in as Illinois AFFI District 4 VP. I guess you can look him up anyways even if you don't live in Illinois.
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I totally screwed myself the other day. I had plans of going to skate right after a 36 hour shift so I could decompress a little before going home. Not only did I omit my regular post-shift routine, but then I irrationally opted out of the skate too.
This left me tired, frustrated, apathetic, and not at all prepared to be a good father for a 2 and 4 year old.
The job has changed me, and I do not like it. My resiliency is more fragile than I thought and I don't like the idea that I have to take extra measures just to get back to baseline after a shift.
Firefighters and paramedics have endured a lot in the last 3-5 years and the effects are starting to show in a big way for some of us. Compassion fatigue is just one of the topics I hit on in this episode.
I'm also reading off the dozen or so responses to the question I posted on Instagram last week "How has the job changed you?"
Of course I try to leave you with some ideas and stories to take away.
Thank you for listening, or watching on YouTube. Share it with someone you think might like it or relate to it.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Smoke eatin, whisky drinking, leather chewing, mustache havin', hero. The fire service has had an intimate relationship with alcohol and all things considered hardcore since our old friend Benny Franklin.
Alcohol is the great common thread between 'brothers' in the fire service and it's also the cause of many a downfall. My relationship with it is unclear, and so is my explanation of it.
Thank you for listening, or watching on YouTube and stay tuned for some great guests in the near future.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Have you ever heard of the promise that a program will make you lose fat and build muscle at the same time? How about the marketing that goes into proving that someone is a "Tactical expert" and has the perfect program for you to become the hard charger you've always dreamed of? Or, have you started a program and after a few weeks the progress stopped, the fun was gone, and the honeymoon was over, but you had already been roped into a year long contract?
We're hitting those topics and more today on the show. Firefighters are a prime target for slick marketing and we all know the Maltese Markup that happens when you add a Maltese cross and 20% to the price of something.
Being more capable and durable both on shift and away from it is the slogan of The 4th Shift and this episode is all about finding ways to help you work towards that goal. Fitness is meant to be challenging but the process that you chose to be part of can make all the difference when the progress is struggling. There's a lot more in the episode about that idea so have a listen and reach out if you need any help.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Curt and I know a lot about a lot, but steroids are not on the list of deeply researched or understood topics. But that doesn't stop us from trying! Get past the first couple of minutes so we can really dazzle you with some answers to listener questions.
How can I stay big and broad and still work to improve my cardio and mobility? Well, depending on what you think is "big and broad" you may not be able to get to that 4 hour marathon. But, with a lot of smart work you can be well rounded and preserve the muscle you have. A different question might be, is being big and broad the best thing for firefighting and a long career?
How can I feel so good doing a workout, and then next week feel so terrible doing the same workout? That is a question for the ages and lots of things can factor in. For females, your cycle can drastically impact your performance, energy, and recovery. Along with that we go into the pillars of firefighter wellness, some methods to get around it, and a reassurance that, these things happen.
Finally we're talking about discipline. Well, we were until Curt has a giggle fit and interrupts some profound pontification. Next time you think about discipline, replace that with the word Structure, and see where the thought project takes you.
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We're back from our most challenging and trying camping trip yet! The screeching, yelling, constant instigation, and tantrums were over the top and the kids had some bad behavior too.
Katie and I sit down for an honest conversation about some difficulties we have as parents and how we're slowly catching on. As a firefighter, my daughters high pitched tantrum gives me the same jolt and reaction as the full still tones and I have a tough time dealing.
And yet, we choose to pack up the truck, drive long distance and live in a 8x20 foot shoebox for a week at a time.
We hope you enjoy the episode and thank you for listening.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Diets are a commonplace in the fire department. Everyone is looking for the best kept secret to eat the things they want but still lose weight like they could in their 20's. In pursuit of it, we sacrifice our health, performance, and social life and just end up fat again in a year.
Today we're taking a different look at diets and dieting. Most importantly the difference between spending your money on someone's diet, versus taking a look at your existing diet that Costco built.
BTW, the flag in the hardcore gym is wrong. It says "Nobody Cares, Work Harder". But I care. Still, work harder, but I'm with ya.
Thank you if you've shared and episode with someone, sent me a message, used the affiliate links, or donated cash. I very much appreciate you and I'm investing all of it right back into the show.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Katie and I are on the back patio, mini solo stove going and champagne in hand. We're celebrating some regular stuff and talking about some of it too.
Vanderpump, trauma bonding, 24/48 vs 48/96, Post Conference Report, New podcast logos, and her love of criminal minds.
If you have a story to tell on the podcast, please fill out this link: https://www.4thshiftfitness.com/guestform
If you are looking for a speaker for your conference, I'm back on the market! email me 4thshiftfit@gmail.com or find me on social @4thShiftFitness and lets talk!
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Molly Jones is back and giving us a preview of a brand new presentation she will be debuting in South Bend during a First Responder Conferences event on May 15th and 16th.
After that she humors my questions with professional answers.
Molly works for Advanced Recovery Systems and dedicates a bulk of her time to educating and presenting on behalf of ARS and the IAFF Center of Excellence.
Reach out to Molly if you are in need of care or want to learn more about the IAFF Center of Excellence or Advanced Recovery Systems. Email her at Mojo@advancedrecoverysystems.com and listen to the end of the episode for her phone number.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Tim Sears takes us on an incredible journey that started 44 years ago as a volunteer fireman, continued at ground zero of the pandemic, and brought him to the Stronger Families organization in retirement.
The road was anything but straight and smooth and Tim is an excellent speaker and storyteller.
You can find him on IG, Linkedin, or email him at Tim.Sears@strongerfamilies.org pleas also look at the srongerfamilies.com website for information on all of their programs and offerings.
You can see Tim and I in South Bend on May 15 and 16th when we present for First Responder Conferences. Check out that event page here: https://events.humanitix.com/1rcsouthbend2023
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Personal one today as I tell some stories about recent calls that went my way, and one that I'm still working out.
VTach with a pulse, a head trauma that needed pacing, and a throwback to a few years ago when I wished I had gone to electrician school.
Mindfulness is a practice. Just like yoga or medicine, you just keep working on it and see what days it clicks, and endure the days it doesn't.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Karl is a retired police officer who made some serious life changes following a massive heart attack. After his heart attack he started paying close attention to the way he eats, moves, his relationships, stress, and sleep.
Don't be fooled though, as you'll hear in the episode, anything short of his heart attack would not have convinced him to make these adjustments.
Karl is presenting at the First Responders Conference in South Bend, Indiana on May 15th and I'll be presenting on the 16th.
Find Karl on IG and Linkedin @KarlKarch and see what he's up to in retirement.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Christy Lister is a volunteer for First HELP which is a foundation offering training and support for the families and departments that have suffered a suicide. She is also the host of the Beyond The 1st Response podcast which focuses on bringing first responders, families, and mindset together for serious and humorous conversations on mental health.
Christy and I are both presenting at an event put on by 1st Responder Conferences in South Bend, Indiana on may 15-16th and you get a preview of our presentations here.
We also talk about her ability to speak with these groups because of her experience with her own loss, some parenting tips, and a lot of figuring it out on the fly.
Please check out her show https://beyondthe1stresponse.buzzsprout.com/
and the First HELP website https://1sthelp.org/
1st Responder Conferences https://www.1strc.org/
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Call it Spidey Sense, cynicism, or reality, but there are going to be people in this world that you just can't care to like.
In terms of firefighters, we mostly all have a common thread of service, interest, or at least complaint that can bond us together. But there will always be someone that you'd rather not know.
Curt and I are sharing some thoughts on the situation.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
In my 38th year I had to re learn the use of inter vs intra. After the episode was finished of course.
Training is a staple of the fire service but also approached differently by every department, crew, and individual. Through my career as a firefighter and coach I've seen and made plenty of mistakes but in this episode I share some ways that I've seen work.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Dear Chief, nobody was as surprised as me when I went to go look for the recording that Curt and I had done, and found nothing.
So there I was, 3pm, recordingless, and out of time to re-do it. Enter the IG poll to save the day.
Not only did I get todays episode topic, but several others for the future. So thank you.
Spring4Change is starting in a couple weeks and this episode is a quick look ahead to what you can expect. What I DIDN'T tell you is that it'll take place primarily on IG and use the @Spring4Change banner.
That box was already closed when I recorded.
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It's 8:30 pm, I'm 38 years old, Katie is getting over being sick, we have two microphones and 20 minutes worth of steam.
Welcome to our kitchen.
This one is light on the firefighting, but heavy on the banter.
Correction- my socks were from Target.
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Alex Jabr of @EmergencyResilience wants to prepare you for when the patient dies. More specifically, how to stand in front of the patients family and deliver the news.
Please enjoy the first 45 minutes of her flawless maneuvering around my ambush-like question asking on random yet pertinent studies, observations, and theories.
But DO NOT miss the second 45 mins of this episode. Alex takes us on an incredible journey through her past and how she has expertly tied her personal experience into an immense resource for first responders.
Thank you, Alex, so much for taking the time to educate us on one of the most overlooked and simultaneously stressful tasks of our careers.
Find Alex on IG under the @EmergencyResilience banner and eventually on TikTok...after she figures out how to set the clock on her VCR.
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Monday and Tuesday I attended the AFFI Health and Safety Conference. This was one of the first appearances by the Resiliency Committee that Joe Galli had founded and spoken about on previous episodes.
The speakers, content, and experience was excellent and in this episode I do my best to explain why it was so different than any other conference I've been to.
If you're an Illinois Firefighter, you're in great hands. Be on the lookout for some big things from the AFFI this year.
Thank you for listening and visit the affiliate links below support the effort.
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The decision to workout or not when you're sick can be an extremely easy one, or a real hand wringer. But, in this episode I give a couple simple tips and guidelines to keep in mind.
We're also talking about a very common theory that suggests you are more prone to sickness and infection following bouts of intense aerobic exercise. This has a strong foothold in the endurance world but there is a large body of evidence to dispute it.
Here is a great paper that goes into way more detail on the subject https://www.frontiersin.org/articles/10.3389/fimmu.2018.00648/full
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Absent might be a tough label but it also might be uncomfortably true for firefighters and paramedics.
Katie and I are in the thick of the nasty with some an almost 2 and almost 4 year old running the house. We've had to drastically alter...everything...in our best attempt to maximize the good times and mitigate the tough.
This just scratches the surface of our lives, but it's the most we could muster at 7pm after the daily meltdowns and tantrums, from the kids.
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From hockey, to CrossFit Football, to the Firefighter.
We have several opportunities to try on some different personalities during our career. In this episode I'm telling a few stories about the hockey days, some lessons learned from Raph Ruiz in the CrossFit Football days, and then tying it together on how we operate as Firefighters.
Thank you so much for listening and I'd love to hear from you.
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You might be pleasantly surprised that a conversation about diets and their pitfalls starts with DumDums, Butterbeer, and Dairy Queen Mini's.
80/20, Keto, Whole 30, Intermittent Fasting, Buzzword, Fad, Sales Pitch. There are so many options out there and we do our best to narrow down our thoughts on them. But we get sidetracked by the Glycemic Index, Ozempic, Food Poisoning, Seafood Pizza, and Lucky Charms vs Steak.
Look for the poll that Curt mentions towards the end, we are gearing up for several more diet/nutrition conversations.
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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Risky statement here but I don’t think you’ve convinced anyone of anything ever, in your life. But maybe you presented some info and that person was willing to convince themselves.
Conversations, arguments, disagreements, debates, and diatribes. Hallmarks of the fire service and some of the most entertaining but horribly useless things in our industry.
In this episode I’m talking about what we do wrong when we sit at the table and spin our tales. Things that I’ve done and continue to do. But things we can do a little different.
Then some things to try next time you see the conversation going south.
Share this one with someone who kills the conversation.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
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For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Megan is a career Firefighter and Paramedic. She recently submitted her final paper for her masters program on the topics of firefighter fertility issues, pregnancy considerations, return to work, and policy issues.
Megan brings a level of diplomacy and understanding to these conversations that we could all learn from.
Please share this episode with someone who might need it
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Yes We Can!
Firefighters are excellent at distilling down complex structures to simple rules and operational tasks. we are even better at taking simple tasks and turning them into rocket surgery requiring weekly meetings.
Complexity bias, Neophiles, and the most simple way to adjust any program or activity to meet your goals, bicycle component reviews and coffee brewing strategies. This episode has it all.
Keep it simple in 2023 and let's all keep working towards being more capable and durable both on shift and away from it.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Welcome to 2023 and we're kicking it off with a multi-topic episode. If you have ever heard the theory that light roast coffee has more caffeine than a dark roast, then hold on to your beans because we have some info to pour over.
We also go into the saga that is the Peloton company. From a 50 billion dollar valuation to stocks at less than 10 bucks and firing 5000 people in just a few years.
Then, I have a problem. Gratitude just wasn't going well and as normal, it was my fault. So I changed some things up. I'll give you my best explanation in this episode.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
This is one of the most listened to, and most reacted to episodes so far.
Curt and I sat down about a week after some significant issues were exposed in one of our probationary firefighters and shared some general and specific thoughts on the matter.
These conversations are not the most fun thing ever. And they are tough to handle and manage from both sides. But they are much needed and hopefully the result is a more capable and durable workforce.
Thank you for listening and being part of the 4th Shift/Tailboard Talk universe in 2022 and here's to plenty more in '23.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
One of the most popular episodes to date is this conversation with Matt Mangum. Matt has been a competitive powerlifter, NCAA D1 Strength Coach, Firefighter, and much more.
The lessons and stories in this episode are from the front lines, and from hard experience. Matt has done a lot of living and there are a few lifetimes to go.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
In the past 2-3 weeks, I've had one of those streaks where seemingly random things that were all on the same parallel thought track kept popping up. Conversations with clients, chats with peers on social media, and listening to a podcast I hadn't seen in my feed for months.
What it all comes down to is two things;
1. Thank you to my clients, friends, and supporters. The company, show, and my creativity have you to thank for the opportunity.
2. I can't and won't try to convince you to care about your fitness or health. But as soon as you do decide to care, I am 100% on your team and will do whatever I can to help you succeed.
I'm looking forward to shifting focus in 2023 from world domination, to depth of relationships and making each of our own little universes a little better.
Shout out to Shante, The Movement Maestro, and her show Maestro on the Mic for the words of wisdom.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Welcome back for the second portion of our post-workout chat session with my good friend and District 4 VP candidate, Joe Galli.
In this episode we're talking more about the DVP role, how Joe has prepared for it, his plans and vision for the future of District 4, a surprise entrance by Nathan, and a possible future video segment modeled after Hot Ones, but with split squats instead of chicken wings.
If you are in Illinois and District 4, please reach out to Joe. He wants to come and visit your department and prove that he is the best candidate for the job. Find him on FB under the Joe Galli for Dist 4 VP page or hit his personal page on IG @JoeGalli.439 If all else fails, reach out to your current DVP and ask for Joe's info.
Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiE
Please order your favorite products through my affiliate links:
Rescue1CBD https://rescue1cbd.com?ref=509
Use code TAILBOARD for 15% off
Athletic Brewing- https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link
For topic/guest requests use this form https://www.4thshiftfitness.com/guestform
For all other things, reach out here: https://www.4thshiftfitness.com/contact
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Joe Galli is back and the first 25 minutes of this episode is exactly what Tailboard Talks is all about. Stories.
But, then we get into the real reason he stopped by (besides the workout) Joe Galli is running for Illinois AFFI District 4 Vice President. If you don't know what that means, don't worry neither did I. So, I chose to sound like an idiot in front of the expert so you wouldn't have to.
We're just scratching the surface in this episode and next week part 2 will get into some deep details about what Joe hopes to accomplish as the District 4 VP as well as his vision for the fire service.
Find Joe on IG @Joegalli.439 and his campaign page on FB: Joe Galli for AFFI District 4 Vice President
Support the showIf you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
Kate Foster is a mother, wife, and career firefighter.
It was also a fortunate turn of events that I was with her on her first fire earlier this year. In this episode we recap the story but also dive into some topics on parenting, sharing information with our kids, and her experience and growth as a female firefighter.
It was a really fun talk and Kate will absolutely be a repeat guest.
Support the showIf you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
The thought of CBD brings up a lot of opinions, feelings, and criticisms. To Jon Vought, the owner of Rescue 1 CBD, they are all warranted and valid, but he has information, science, and patience on his side.
Jon has been a career firefighter for the past 14 years and after a significant surgery, he had an all too common experience and relationship with opioid painkillers. From that experience, he found CBD; the rest is history in the making.
In this episode, we hit CBD from a bunch of angles. Fears, concerns, stigmas, dependence, complications, and drug tests.
If you have any curiosity about CBD, this episode is for you. Share it with someone else who could use it and look up @Rescue_1_cbd on Instagram for a ton of content.
Support the showIf you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
"I thought we were in the trust tree, in the nest?"
Did you know that the Circle of Trust is from Meet the Parents and the Trust Tree is from Old School? I found that when I had to google the video clips to make this description.
So here we are, in the circle, in the tree, near a nest. But you gotta have that handful of people who you can turn to for help solving problems, bounce issues off of, and keep you in the right state of mind.
Curt is a major one of those for me and a perfect example of how your circle doesn't really have to be a carbon copy of your own personality. For as much as we agree on, Curt and I have nearly polar opposite first reactions on most topics. Just listen to the Halloween episode and our candy discussion if you doubt that.
There may be some unpopular opinions in this episode but it comes from a place of working towards being the best we can be in our profession.
In OTHER news, if you want to get a free 60-day demo of a Hypervolt Go 2 for your department all you have to do is email 4thShiftFit@gmail.com or DM @4thShiftFitness on IG (NOT FB) and I'll connect you with Hyperice for the offer.
Teambuildr is also supporting the show so go to Teambuildr.com and enter code TTFP for a free 30-day trial of their program.
Support the showIf you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
In this episode, we're celebrating Halloween with a very serious conversation about candy, sick time use, an update on the Uncomfortable Conversations episode, the firefighter cycle of misery, and a visit from my dogs from beyond the grave. Spooky stuff.
Curt joins me in the newly renovated garage gym/recording studio and we cover a lot of ground in 40 mins.
For the record, we completed this episode before going out for trick or treating. I have several more candy additions to the no-fly list and some forgotten favorites to add to the conversation next time.
Support the showIf you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
In this episode, we are returning to Matt's first appearance on the show. At this time I had reached out through social media and asked for someone who had used exercise as part of their treatment for PTSD.
I got nearly two hours, two episodes, a new family of friends, and one incredible story.
Matt's story of developing PTSD from being a combat Marine as well as several incidents as a firefighter is one that is highly personal to him, but can feel very familiar to the rest of us.
His journey through PTSD, hospitalization, recovery and ongoing progress toward wellness as a promoted officer is a must-hear.
Find Matt on social media @Spaidsc
Support the showIf you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
In this episode, one of the original guests on the podcast is back. Matt Spaid was an early guest of the show and told his story of developing, enduring, treating, and living with PTSD in two of the most popular and incredible episodes in the show's history.
He is back and taking over. Annette Zapp and I have turned over the reigns of Devote December to Matt and he graciously and enthusiastically accepted them. He is motivated, has a plan, and Devote December is something we could all use this year.
We cover a lot of ground in this episode and it's just the tip of the iceberg for someone like Matt. Please go check him out on IG @spaidSC then @DevoteDecember and the Project Resilience IG at @CSRTProjectResilience
If you like the show, please head to 4thShiftFitness.com and hit the Buy Me a Coffee button to help me bribe my guests with caffeine.
4th Shift Fitness is also open to remote and digital personal training clients so please reach out using 4thShiftFit@gmail.com or on IG @4thShiftFitness
If you like the episodes and want to show some support, please head to 4thShiftFitness.com and contribute through the Buy Me A Coffee button.
If you're interested in personal training, digital coaching, or exercise programs, please reach out to 4thShiftFit@gmail.com or find me on social media @4thShiftFitness
Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.
In this episode, I'm sitting down with my wife, Katie. She is a mother of two maniacs and big fan of the show. Well, mostly Kat Pope.
But we're covering some ground in this one. We talk about compassion fatigue, babysitting, several of my other failed jobs as a teenager, PTSD, and how she has found that cutting me completely out of her life is the best way to make it operate smoothly.
I'd like to say that's an exaggeration but I guess you'll have to listen to the episode to find out.
If you like the show please head to the Buy Me A Coffee button on 4thShiftFitness.com the money helps fund my unhealthy caffeine addiction as well as bribe my guests to talk.
I'm also available for digital personal training and coaching. Email 4thShiftFit@gmail for more details.
Talk to you soon. Keep on working to be more capable and durable both on shift and away from it. Be a 4th Shifter.
In this episode, Curt and I sit down at his house to talk about some bad advice firefighters have gotten, while his dog throws sledgehammers in the background.
From lousy advice on stretching, icing injuries, workout frequency and structure, The Rock, Keto, and much more. We covered some ground in this one and hope at least some of it strikes a chord with you.
If you like what you hear, please like and subscribe on iTunes or wherever you're listening. If you REALLY like it, please go to the Buy Me A Coffee page that is linked on 4thShiftFitness.com and donate to the show. It helps me bribe my guests to sit down and keep providing as much value as I can.
If you're interested in hiring Curt or me as your personal trainer, we both have digital and remote options and would love to hear from you. Email 4thShiftFit@gmail.com and let's chat.
This episode looks at how Patrick and I prepared for the promotional process. Before that, we talked about his chickens, my brother's dinosaur, and some winter accommodations that would be required.
Patrick and I were study buddies and some of the top scorers on the assessment center and written exam for the list we were promoted from.
If you're thinking of testing, have a listen and see how we approached it. If you've tested and know the process, have fun commiserating with us.
Patrick also owns a side business called Half Thumb Customs where he makes any and all things from wood. Check it out on IG and FB @halfthumbcustoms and get yourself an awesome piece.
If you like the show and want to support it, hit the Buy Me A Coffee Button on the 4th Shift Website, 4thShiftFitness.com It helps me buy the guests coffee and lunch and bribe them to sit down for these episodes.
If you have a story or know someone that needs to tell theirs, go to the 4th Shift Fitness website and fill out the submission form. Let's keep the talks going.
Joe Galli is a 20 year veteran of the fire service with 16 of those years on the executive board and is rounding out his 6th year as Local 439 President. Joe is making some serious moves in Illinois with the AFFI. He has recently proposed, developed, and is acting as the chairperson for the AFFI Resiliency Committee.
Joe brings an absolute wealth of knowledge on the labor front as well as several lifetimes of lived experience as a Marine, firefighter, husband, father, and friend.
Joe will absolutely be a returning guest as we follow his process and success through the state level as he continues to positively contribute to the fire service.
Molly Jones is a licensed social worker and behavioral health professional who works for Advanced Recovery Systems. ARS is the partner company with the IAFF Center of Excellence. So, long story short, Molly knows what firefighters are all about, and how to help.
She is presenting, Behavioral Health Awareness for Spouses and Relationship Reiliencey, at my department soon and I wanted to get her on to give some background on herself and what she teaches.
Please put her on your short list of people that can significantly and positively impact your fire department or organization.
In this episode, I'm laying the tracks for the show's new format. What started as a fitness-focused podcast (fitcast) has grown into a firefighter lifestyle forum.
Of course, the roots of the show will always be fitness and wellness. But our profession isn't limited to that topic, so why should the conversations be?
Join me for this personal episode and get excited for some upcoming ones. Tips for promotional candidates, sitting down with our union boss who is doing BIG things on the state level, chatting with mental health practitioners, and of course more talks with Katie and Curt.
Thank you for coming along on this ride and welcome to the new Tailboard Talks Firefighter Podcast.
This week, we're taking the camper out. So it felt like a fantastic time to bring back on of the best, and most listened to, episodes.
Scott Forbes is affectionately known as Dr Creatine and when you listen to the episode, you'll know why.
Creatine and firefighters go together like peanut butter and jelly. Find out why and how you can start taking it in the episode.
Thank you for listening and please share it with someone you think it may help.
Curt and I are sitting on the deck, drinking coffee, and running through your topics. We're talking about strength vs cardio, search and rescue K9's, playing dictator with policies, training rookies, and more.
And I finally give Curt a gift that I've been saving for a month now, and it's gross, and he loves it.
What started out as a conversation about fitness influencers, turned into a discussion on grout scrubbers and coffee chillers.
Katie's here, and we're talking.
Head to 4thshiftfitness.com and hit the Buy Me A Coffee button and show some love.
Austin Womack is an Excercise Physiologist from the Austin Fire Department.
He is also a former athlete, wildland firefighter, and full of stories.
What he and his team are able to do in Austin is something to be envious of, and to keep a lookout for an open position.
Check it out and let us know what you think.
As always, go to the 4thShiftFitness.com website and support the show by donating some coffee money.
We're hitting four questions that came from you!
- When and how do you use stretching during a workout?
- What are the worst firefighter nutrition fads that we've seen?
- How do you appeal or convince firefighters to be healthy?
- BONUS- reaction to a comment that was sent to me after the Sunk Cost Fallacy episode. Strong opinions ahead.
Check it out and let us know what you think. If you like it, head to 4thShiftFitness.com and send some coffee money!
Katharine Pope (Kat) is a last responder.
Kat’s experience includes working as a Crime Scene Specialist for the police, a WWII casualty analyst for the Department of Defense, and a Forensic Anthropologist and Death Investigator at DMORT and multiple mid-Atlantic medical examiners’ offices. She now works for a federal agency on the missing and unidentified persons crisis and has volunteered with Operation Identification. She has been happily alcohol free since February 2021!
Kat lives with her husband and two kids in Maryland. She is the daughter of a firefighter/paramedic and ER nurse (turned school nurse). She is the sister of a US Army veteran (retired) working as a medical librarian. She is the wife of a teacher.
“I believe that public service is a calling. I want to help our fields become more accessible for students and professionals so we can do the job to the best of our ability."
This episode needs to be heard, and shared. Spread it around and let's catch some people upstream.
Have you ever started a show and halfway through you know that it's not for you and you have no interest in it, but you've already watched half so you can't just turn it off and might as well finish it?
Well, that is the living example of the Sunk Cost Fallacy.
It is one of the fire service's unadvertised pillars, and today we're talking about it.
Also, it's time for a new SD card. You might notice some chunks of the audio are missing. Trust me, I hate it far more than you do, and it will be remedied!
But we did adjust some things because of it, so that's good...right?
Basically, I didn't make the transition from work to home, a very smooth one and the tension continued.
Lack of sleep, inability to manage expectations, and the feeling of being totally cut off from working on some projects I was into—a recipe for a long couple of days in a 21-foot camper.
Check out the episode and send it to a jerk.
Go to 4thShiftFitness.com and buy Katie a coffee. She deserves it.
AKA, listen to Chris and Curt bitch about stuff for 20 mins.
To its credit, the community at LGN was above average in this arena. But, people will be people and fingernails will be found on the turf.
Check it out and add your peeves.
Go to 4thShiftFitness.com and hit the Buy Me A Coffee button to support the show.
We're sitting down for a quick chat and talking about Nathan's future career path, a little history, and some upcoming topics with Katie.
The road back from a significant, or even minor injury can be a long and twisty one.
There are a handful of hidden pitfalls that you should know about and that's what we talk about in this episode.
We hit on the physical side as well as the mentality of returning after significant injury and share some lessons we've learned while training our peers.
If you like what you're hearing please head to 4thShiftFitness.com and hit the Buy Me A Coffee button.
The IG bio for the 4th Shift Fitness page is "A realistic view of Fire and EMS fitness and wellness"
Talking about how kids can derail your fitness groove is about as real as it can be.
Three years in and I'm just figuring out how to let myself workout when the kids are awake and not feel guilty about it.
It's complicated, but what's you take?
DISCLAIMER: These are general workouts and not programmed specifically for you, your needs, or your limitations. For personalized workouts, reach out and become a client.
Also, these are two workouts, to be done on two seperate days.
Ok, now that that is out of the way, lets go hit the floor and have a good time.
The bay floor is a great place to get the crew together and lets you do things that the weightroom cannot.
Check it out and let me know what you think.
To support the show, go to 4thShiftFitness.com and hit the Buy Me a Coffee button.
The Uncomfortable Conversations episode spurred a lot of interaction and engagement. One of the resounding comments was from officers who are uneasy starting the conversation because they feel they are not in a physical condition to tell someone else that they need to be better.
In this episode, Curt and I speak from our perspectives as a senior FF and officer respectively to give some tips and outline our expectations for those who have raised their hand to lead.
We don't all love business inspections, but they gotta get done. I have no problem with a daily fitness routine being approached in the same manner. Of course, there's more on this in the episode.
To support the show and the conversation, go to 4thShiftFitness.com and hit the Buy Me A Coffee button. We appreciate it, and you.
Talk to you soon.
Curt and I went a little off the rails on this one. This is not the episode topic we thought we were sitting down to talk about.
Our goal isn't to hurt feelings or offend. But let's not pretend what we're doing here.
This is an uncomfortable topic, and episode. But it is exactly what someone may need to get the train moving in the right direction.
What do you think?
Vans are NOT the athletic shoe of your dreams.
In this episode, we run through some of our favorite footwear and how we approach the idea of specific footwear for workouts.
There are a lot of ideas in this one, but toe shoes and Vans aren't coming out as the heroes.
find the Buy Me A Coffee Button on 4thShiftFitness.com to donate to the show to let us know you like what is going on.
Talk to you soon.
Curt and I are tasked with approving or modifying requests for equipment in our department. In this episode we run through some of the more notable 'no's" and some that passed the sniff test.
Check out our other episodes where we build workouts and go into the nuts and bolts of firefighter fitness.
Find the Buy Me A Coffee Button on 4thShiftFitness.com and donate to the show to keep us caffeinated and opinoinated.
Spoiler alert, the first 10 minutes are all about how much Bad Vegan, Inventing Anna, and Dropout, annoy me.
But then we build some workouts. One strength-focused one and another conditioning/hypertrophy-focused one.
Obviously these are not designed specifically for you as a client so please take that as a disclaimer and warning.
But absolutely take our rants in the last 10 minutes of the episode as personally as possible.
Another Spring 4 Change is in the books! We took a totally different approach this year by using the podcast and a follow up summary per week. While it definitely wasn't as comprehensive or overbuilt as years past, it was far more do able and sustainable for Annette and myself.
Thank you for following us through the four pillars of wellness; Sleep, Nutrition, Mindfulness, and Fitness.
Share these episodes with anyone who may benefit or just tuck them away for a rainy day.
Check out what Annette is doing @FireRescueWellness and don't forget that we're donating money to the IAFF Center Of Excellence in April. Find the Buy Me A Coffee Button on 4thShiftFitness.com and contribute today.
Week 4 topic 3 of 2022 Spring 4 Change is, Mindfulness.
A topic that feels like Algebra class (for me. probably more like advanced physics for the rest of you.)
But keeping a mindfulness practice or at least understanding the benefits can go a long way towards keeping your head on straight over the course of 25-35 years.
We give a ton of personal insight and tactics in this one so feel free to take some notes and steal what works for you.
To donate to the IAFF Center Of Excellence, go to 4thShiftFitness.com and find the Buy Me A Coffee button on the Tailboard Talk Podcast pages. All money raised in April is going there and if you want more information, check out their website at IAFFRecoveryCenter.com
Probably best information delivered with the worst audio you'll ever hear in podcast form.
Join us in week 3's episode for the nutrition pillar of Spring 4 change.
Are you the Titanic, arranging the chairs on it, or a human bowling ball? How many teeth have been lost on frozen protein bars?
More importantly, the money raised in April through the Buy Me A Coffee Button on the 4th Shift Fitness website is going to the IAFF Center Of Excellence. So head to 4thShiftFitness.com and look for the Episodes page to donate.
"Go the Fu@% to Sleep!" -Jules Winnfield
This episode is all about sleep. How important it is, how it makes everything better, and also how you're not going to get a lot of it.
But we do have some realistic tips for you, mostly based on years and years of deprivation.
If you like the episode, go to the 4thShiftFitness.com website and donate to the Spring 4 Change campaign. You'll see a Buy Me a Coffee Button on the episodes page of the website as well as on @4thShiftFitness IG bio. The money raised in April is going to charity so dig deep.
We're always here for you so reach out and lets chat.
@4thShiftFitness @FireRescueWellness
It's time! April signals the start of the third running of S4C or Spring 4 Change.
Annette and I run through the format for this year, since it's been different every year.
This time we're doing the Tailboard Talk Episode on Wednesdays, followed by a social media blast on Friday.
All money donated in April through the Buy Me a Coffee button on the 4th Shift website is going to a charity that Annette and I are going to choose.
We're in for a great April, join us!
Kirt and I are talking about building workouts, programs, and our approach to staying injury resilient through a career.
Take what you can use, and put it to work!
Reach out with any questions.
If you like the show, please hit the “Buy me a coffee” button on the website.
Shirts, hats, and stickers available too.
I mean it looks dangerous, and I've heard that people really get hurt. And I don't want to be a bodybuilder. So how important is it really?
Very.
But instead of trying to convince you that it is, I'll just tell you why and you can decide if it applies to you.
It does.
If you like the episode and show, please head to the Latest Episode page on 4thshiftfitness.com and donate.
Shirts, hats, and stickers are available also.
Love it or Leave it!
Either/Or Thinking is a dangerous, destructive way of thinking that only separates us further.
If you haven't heard of it by name before, I guarantee you've heard some of the questions I ask in the first few minutes.
A little too ranty? You tell me.
Be Excellent to Eachother.
-Wyld Stallyns
I pretty much expose myself as one of the great philosophers of our generation on this episode.
Mostly by brutally massacring things that other people have told me.
Here are the highlights:
The more overlap in the Venn Diagram there is, the happier you are. Also, Nature is metal and will jack you up unless you take measures to fill your vacuums with good stuff.
Make sense? Thought so.
Listed and let me know what you think.
We've done a lot of lifestyle episodes here and I like that vein a lot, but there's been a request for a pocket dump.
My daily fire gear carry has changed over the years but I've always kept it light and fast.
What do you think of my three "secret sauce" tools?
Recently a story from 2019 resurfaced as charges were brought against a fitness influencer for defrauding her clients.
Curt and I sit down to talk about spotting a fraud and the differences between an influencer, and a coach.
Shoutouts to John Rusin and Ben Bruno for some reference material.
I made a quick mention of a company that does a great job at providing a high level of value to their digital fitness clients. Find Level 10 on IG and see what they're all about.
Check out 4th Shift shirts, hats, and stickers at www.4thShiftFitness.com
Shoot me a message or email at 4thShiftFit@gmail.com if you want to train with me or Curt.
One of the unique dynamics of the fire service is the intermittent solo parent system.
Every third day (or more) one of the members is given the reins to the household and the other is on shift for at least 24 hours.
Today Katie and I are talking about this dynamic, most importantly we address the positive aspects of the system.
How do you manage your intermittent solo parenting?
Solo effort on this one but I'm going over a study that caught my eye. I'll also be doing it in a way that would make any true scientist shake their head and throw a graduated cylinder across the lab.
Effects of Fatigue on Functional Movement Efficiency in Physically Active Adults
Spoiler alert: Fatigue makes us not move so good.
Have a quick listen to hear how to combat that fact and avoid those injuries.
Find the study here:
https://journals.lww.com/nsca-jscr/abstract/9000/effects_of_fatigue_on_functional_movement.93799.aspx
Contact me 4thshiftfit@gmail.com
4thShiftFitness.com for merch and more
World Premiere of Baby Sawyer.
Nathan had a doctor's appointment today so it was easier to bring Sawyer with me to record than sending her with Katie. Except for when she took one look at Curt and decided that today was the day she would wage war.
After about 30 mins of calming her down, we got on the mics and talked about working out on shift. What our preferences are, dislikes, guidelines, and advice to progress yourself without sacrificing ability.
Both Curt and I bring up some points that go against common social media practice. Our suggestions won't get you more likes or followers, but they will keep you ready to respond (which is actually your job by the way)
What do you think?
Turns out we had some more to talk about from the topics of the previous episode.
But first, Katie cracks open a Cosmo article about dating firefighters so we dig in a little.
Talking to our kids about my job is something we didn't have to think about yet but it has certainly become a topic of conversation since. So thank you for the prompt and we'll be looking for more suggestions on topics in the future.
We hit the couch for some IG questions about raising our kids in a fire family, cooking at the FD, and dating your spouse.
First, Katie demanded a retraction/revision on my description of her gift giving M.O.
Enjoy and reach out with any topics or questions.
Maybe our most important and personal episode to date. Curt and I answer two questions that were submitted through IG.
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How do you meet clients/FF where they are when it comes to fitness?
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What advice would you tell your younger self about maintaining your wellbeing over the course of a career?
Of course, the first 10 minutes is mostly talk about coffee, K cups, and napping.
This is one of our most loaded episodes.
Contact us at
4thshiftfit@gmail.com
@4thshiftfitness
@curt_hanson
Not only have a failed numerous New Years resolutions, I'm really good at failing mid year and end of year ones too.
Besides resolutions we talk bout the crew gifts from last shift, homemade ice cream, Apple watch vs Whoop, and using the landmine with a safety squat bar.
Another fun episode with Curt, so check it out.
Is the gift card your go-to?
I picked up the rule of "everyone gets a gift on Christmas" from the first department I worked at. And when I brought it to my current department, I had a few instances where it didn't work out very well.
But after all the gift giving talk, we get into the real topics. Donuts, fritters, the importance of a hand picked dozen, and how Curt and I have attempted to shape the future generations opinoin of pastries.
We also talk about the most amazing youtube video we have seen since the original Jackass. LA Beast Hot Dog is all you need to search, and then try not to pass out for 8 minutes.
That is our gift to you.
Happy Holidays.
When you pack for a vacation, are you packing workout clothes or athleisure wear?
All of my jeans are actually just denim leggings (shout out Lee XTreme Motion Jeans), so I guess I'm ready for either.
But, Katie and I talk about 3 reasons why workouts are NEEDED on vacation, and 3 reasons they're OVERRATED.
Check it out and let us know what you think.
The original topic was Holiday Eating. But both Curt and I operate on some relatively fundamental principles when it comes to that.
So, the conversation wandered.
Enjoy, and have some pie.
Annette joins me to launch Devote December 21!
How perfect that it's on a Wednesday and its Tailboard Talk posting day.
Devote December is an awareness and action campaign that strives to reduce fire and EMS suicide. This year it's the same goal, but a much different look.
Each weekday, we will be giving you an option of activities to do. Pick one, do both, do your own thing, whatever. But we recognize the link between physical activity and mental health and we're doubling down.
Please go visit the @devotedecember page on Instagram and join us through the month. It's free, and there for you to start making changes or boost your existing program.
Bonus points for going to Annette's new website and IG under the brand new
Fire Rescue Wellness banner.
Talk to you soon.
In this episode, I call myself a hero and Katie laughs openly and disrespectfully for approximately one minute.
Aside from that, we talk about lessons we've learned in navigating holidays with a fire department schedule and the environment that the last two years has brought.
We're also looking for a little help. We both know the riskiest thing you can do is ask for parenting advice, but here we are. What things should we know about the upcoming years, with a toddler and newly mobile infant?
I promise if you leave advice, Katie will tell me all about it, so have at it!
We're recording at LGN! Ironically, talking about home gyms while sitting in one of the most decked-out training facilities in the world.
While Curt is more of a Kettlebell, Speed Cord guy, I fancy myself as a suspension trainer and landmine fella.
We're covering a lot of ground on this one. So enjoy and let us know what you would need in a home gym.
Devote December is a project that Annette from FireSQFitness and I started in 2019. The point was to honor those Fire and EMS personnel who took their lives and spur action that could save others.
Over the past two years, Devote December has continue to evolve and this episode is all about how we're running 2021.
Please follow @DevoteDecember on social media and tag us all through the month of December with how you're using your 15 min daily DOSE to improve your mental and physical health.
Shout outs in the episode include
@spaidSC (Matt Spaid
@Strategic_Initiative (The Initiative)
Most mass-marketed programs or even commercial gym programs are solid on the push, press, and flexion.
But as Curt talks about in the episode, there are "Show" muscles and "Go" muscles. The three areas we're talking about today are all Go, all the time.
If your program is lacking in rotation/ anti-rotation, pulling, or sprinting, you're at a supreme disadvantage when it comes to staying healthy and injury-free.
Remember, one of the main pillars of 4th Shift Fitness is to be more durable on the job, and capable away from it.
The lessons in today's episode will help you do just that.
Lifestyle Episode Alert
Today Katie comes on and we talk about the morning after. Specifically the morning after shift. When I come home ready to check out and shut down, and shes 3 hours into her day and has a to-do list at the ready.
Or, that's how it used to be. But we had to make some changes.
This is an episode that can be useful for any season of life that you're in. We'll share how we've adapted to make it work (mostly) over the past 11 years of living together with jobs, dogs, and now kids.
We'd love to hear from you. These topics can be tough to broach but worth the effort. Let us know how you manage the morning after.
Talk to you soon.
In the world of Firefighting, being mobile translates to being effective.
But on an individual basis, how much mobility is really needed to keep us safe and injury free?
In this episode, Curt and I hit some points on mobility for firefighters. We talk about the three most important areas to have mobility in, gear upgrades, and how strength training sets the table for mobility.
Check out our youtube pages for tons of movements, workout ideas, and content. Send in your episode suggestions so we can keep these coming out weekly with stuff you want to hear.
Talk to you soon.
Chris and Curt sit down to talk about their top bodyweight movements for fire/ems and general wellness. Each gives their top 3 strength builders plus 2 mobility moves.
All of the movements are available on either the 4th Shift or LGN Performance Youtube pages. Check them out for thousands of movement videos.
Always feel free to reach out to Chris or Curt at @4thShiftFitness or
@LGN_Performance on social. 4thShiftFit@gmail.com for email.
When LGN opened in 2011, it was a CrossFit affiliate. Shortly after its first year, the CrossFit name was replaced with "Performance." Shortly after that, the affiliate status was dropped.
It's not a path for everyone or every gym. But, it allowed LGN to grow its membership numbers, retention numbers, coaches and instilled pride and ownership in the product.
If you love CrossFit, it's still OK to like this episode.
If someone you know should hear it for one reason or another, please spread it around. I'd love to continue to grow the audience and the 4th Shift.
Talk to you soon.
The man that gave me my first real opportunity to transition from an exercise enthusiast who occasionally gives out bad advice, to a legitimate coach who occasionally gives out bad advice.
Curt Hanson is a 17 year veteran of the fire service as well as the owner of LGN Performance, a strength and conditioning gym in the suburbs of Chicago.
We cover a lot of ground in this one as we go into the idiot vs expert or enthusiast vs coach topic. So buckle up and enjoy. Get ready to hear more from Curt (assuming he doesn't hate this and pull the plug)
Reach out through email 4thShiftFit@gmail.com
All social @4thShiftFitness
Hundreds of videos on Youtube too.
In this episode, you'll get a truly realistic view of firefighter fitness. Maybe don't worry about being on next years sexy fireman calendar, maybe just don't be the weak link in your crew or department.
Just to be clear, that does NOT mean to settle for the minimum standard. To find out what it means and how to stay in the majority of the fitness continuum, check out the episode.
If you're ready to start making your way back to the middle or even creeping towards the maniacs, you can always email me at 4thShiftFit@gmail.com or message on social @4thShiftFit
Talk to you soon.
Be A 4th Shifter
Full Disclaimer- I don't really enjoy warm-ups. They get tedious, repetitive, and kinda boring. BUT, they are something that I truly have never regretted doing (once I convince myself to do it)
In this episode, I share the function, and how to build an excellent warm-up to get you ready for any training session.
It's something I'd love to share with your department in person so let's coordinate.
Talk to you soon.
What are they and how much of them do you really need?
If you've been on a quest for more flexibility, maybe it's time to look at another aspect.
Also, how wide is your sidewalk?
Find more 4th Shift on youtube and all social media. Email 4thshiftfit@gmail.com to set up a presentation for your department or to find out about personal training through the truecoach app.
In my efforts to further diversify and grow 4th Shift Fitness, I've started to look at selling articles. When I went back to look for some to re-do, I found one called "How to build client trust as a digital coach"
In this episode, I share my top 3 ideas for being a good coach and Katie joins to share her top 3 things she looks for in a coach (as if she was ever going to shop around)
Check it out and let me know what you look for in your coach/trainer.
If you have any interest in paying me 400 a month, definitely slide into my DM's
If you have any insight or ideas about freelance writing and getting paid for articles, I'd love to chat and get an idea of what I'm up against.
Talk to you soon.
One year, 28 episodes, and better than 50% of all those other losers who start a podcast and quit in their first year. (statistics yet to be verified)
We're one year in and it's been quite a journey. I had a ton of really awesome conversations in my head leading up to recording. I chose not to write them down because I knew I would remember them when the light came on. And when I started recording, none of them came back. Not a one.
So, not needless to say, but thank you if you've hung on to this experiment this long and buckle up cause it's only getting bumpier!
Talk to you soon.
Is it a fad, a hoax, good, bad, or just a fancy way to eat too much?
One thing is for sure, referring to someone's "feeding window" is hilarious and makes them sound like livestock.
Katie has questions, and I have insufficient answers.
What's your take on it?
Could it be the end of the Whoop era for 4th Shift Fitness? I'm nearly two years into wearing the tracker and I've pieced together some 5 am thoughts on the product.
In this episode, I run through some things I like and don't like about the Whoop Strap and some of the lessons I've learned along the way. Remember, treat the patient not the monitor.
Plus a possible way to keep using it in the future...maybe.
If you've used a fitness wearable for some time now, I'd like to hear from you. Hit me up on social @4thShiftfitness and email 4thShiftFit@gmail.com
Talk to you soon,
Be a 4th Shifter
Warning, the audio level jumps up dramatically at the 90second mark
An incredible episode because MY WIFE is on! We start out talking about how I am stupid and created some compensation injuries on a recent charity ruck.
Then she introduces her new segment, to be named later, but she runs the latest influencer trends through the 4th Shift filter.
Then we close out with some understandable and relatable rage on the topic of our 2-year old's newfound ability to throw epic tantrums.
All in all, an episode to remember.
Reach out at any time to @4thShiftFitness on social
4thShiftFit@gmail.com
4thShiftFitness on youtube
Don't buy into the hype. Your knees won't explode, your back won't crumble, your neck won't get crushed if you squat.
Well, to be honest, those things might happen. But that's if you do the WRONG squats. The trick is to find the squat that works for you and a coach you can trust. That's what I'm talking about this week.
There are nearly endless variations of the squat and I detail 4-5 of them that I use as my go-to options. Including one very unexpected one.
Find a coach, find a squat, get strong and have fun.
Find me on social media @4thShiftFitness
Email 4thShiftFit@gmail.com
I'm available for digital personal training and in-person/ on-site fire department seminars and sessions.
"They'll tell you that failure is not an option, that is ridiculous. Failure is always an option. Failure is the most readily available option at all times" Chael Sonnen
If you believe the hype, you might fall into the trap that failure is just a normal part of everyday life. That you HAVE to fail hundreds of times before succeeding. That you should embrace failure.
I believe those are all the result of defining down what failure is. To me, failure is a 'top shelf' term. Failure is a big, for real, life-changing, future-altering collapse. Anything less than that isn't a failure, it's just a bummer and something that you would have preferred to go a different way.
It may not be a popular opinion, but it keeps you from accepting failure and building it into your normal operations.
I'd love to hear your opinion on what failure is, and how you handle it.
For so many of us, EAP can be the first step to getting some sort of outside help. In this episode, I go through the process of using EAP. My personal story of coming to the realization that it was time to reach out is for another day. But today, I'm giving an inside look at how the EAP process runs in hopes that I can take away a little bit of the fear of the unknown that may be holding someone back.
It's a rambly, choppy, mess of an episode. But I suppose that's par for the course, given the subject.
Please don't hesitate to shoot me a message with any questions, if I can help you get the assistance you're looking for.
4thShiftFit@gmail.com
@4thShiftFitness on all social
Talk to you soon,
Be a 4th Shifter.
In this takeover, you get not one, but TWO experts throwing information your way. Nate Palin and Hunter Schurrer break down the role of the imposter in strength and conditioning as well as ways to succeed as one.
To see more of Nate and Hunter, hit their social pages
IG @natepalin and @theperformancesyndicate
While you're there, be on the lookout for Pots, Pints, and PR's which is their new podcast scheduled to drop in May.
Thank you for your continued support, please pass these episodes along to whoever can benefit from them. As always, Be A 4th Shifter.
As kids we’re taught to call 911 for help when he have an emergency level concern about our health, safety, or well-being.
And the fire service knows to call neighboring departments when the emergency outstrips their resources.
Why then, do most departments not call for help with their health and wellness and simply choose to ‘take care of fitness’ in house?
When you KNOW better, you can DO better. And after this episode, you will know better.
Find more about Annette at www.FireSQFitness.com and see what she’s up to on IG @firesqfitness
It's easier than ever to scroll through an endless feed of fitness enthusiasts and coaches. But how are you supposed to know which ones are right for you?
It might take a little research. And by "research" I mean the contemporary definition of scrolling social media. But, these points can help you get pointed in the right direction.
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Do you relate to their fitness interests AND their lifestyle? They might do the thing you like, but are they living in an artificial existence with 3-hour workouts and a 4-hour morning routine?
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Are they actually a coach, or just a compilation of motivational quotes wrapped in athleisure wear? Is there some steak in there, or just some IG sizzle?
3. Are they based in methods or principles? Are they unable to stray from one piece of equipment or training style, or are they a principle-based coach who will use whatever tool is best for the job?
- The best coaches WILL NOT be the least expensive. Chances are you have 3-5 active subscriptions at the moment between entertainment, hobby, and necessity. Fitness is one of the only investments with a guaranteed return if you invest wisely. And that doesn't mean playing the penny stocks of the coaching world.
Join me next episode for the start of our TED Talk style of the podcast where I turn the show over to a guest host and hear directly from them.
There are so many operations on the fireground or ems scene where your grip is the make or break factor. From pulling hose, pulling the halyard, carrying patients, forcible entry, RIT scenarios, your grip will either be an asset or a liability.
Training your grip is important but training it properly is the key. Using switch grips and straps to make up for your weak little paws isn't going to help you when you need it.
Share your grip training methods on IG with me so I can spread the word.
Ryan Mains is a veteran and former Firefighter Paramedic for the Woodstock FPD. After developing PTSD, Ryan tried several methods of therapy and treatment including EAP, assistance from the Illinois Firefighter Peer Support, and a 30 day stay at the IAFF Center of Excellence.
After returning from the Center of Excellence, Ryan felt renewed and strong. However, the struggles continued, and shortly after returning, he was deemed unfit for duty due to PTSD.
Prior to his career being cut short, Ryan and his wife had started the Run For Our Lives campaign and annual event. He began the movement as a 'thank you' to the Illinois Firefighter Peer Support group who had helped him through his darkest times and connected him with the IAFF Center.
In the inaugural year, Run For Our Lives was able to donate $20,000 to the ILFFPS in order to provide assistance to other firefighters and paramedics struggling with mental health.
Please check out the Run For Our Lives pages on FB and IG to support the event and follow Ryan on May 22 as he runs 115km to honor the 115 Firefighters and paramedics who died by suicide in 2020.
www.run-for-our-lives.org
www.blackandgraybrewing.com/
www.ilffps.org
www.iaffrecoverycenter.org
Live from the road! I'm getting into four questions that I've received in person and through social media.
- Could my wonky hip be causing my knee pain?
- How can I eat like an A-Hole and still be ripped?
- Does your department have an annual fitness test? Should they?
- When is it OK to work out in fire gear?
Go to 4thShiftFitness.com to order your T-shirt and stickers!
Reach out if you're interested in having the 4th Shift out to your department for fitness and wellness education.
In this episode, I share a small sample of what being assigned to an ambulance during a pandemic has been like and how those experiences developed my opinion on the COVID Vaccine.
These are my views, my feelings, and my opinions and do not represent my department, my employer, or my municipality.
I do share some details that are meant to educate but may be considered sensitive or triggering so please be aware of that.
I also bring up a lot of theories about how this virus acts, reacts, transmits, and its impact. It is important that I say that I understand these are theories and it would be difficult to produce any substantial literature to validate the theories yet. But, they are also our best guess into the mechanisms I describe in the episode.
In the end, we're all just trying to make the best decision, with the information available.
Be a 4th Shifter
Dr Scott Forbes joins us on this episode of Tailboard Talk.
Dr. Scott Forbes is an associate professor in the Department of Physical Education at Brandon University and an Adjunct Professor in the faculty of Kinesiology and Health Studies at the University of Regina.
Dr. Forbes has completed the International Olympic Committee Diploma in Sports Nutrition and is a Clinical Exercise Physiologist and Performance Specialist through the Canadian Society for Exercise Physiology.
His primary research examines various nutritional and exercise interventions to enhance performance in a variety of populations. Dr. Forbes has published over 50 peer-reviewed publications, 4 book chapters, and has been an invited speaker at several international conferences.
More superficially, we're talking about his favorite area of study, creatine.
We go over his athletic history (including push up champ), how NO Explode is garbage, why creatine is one of about 5 supplements in an entire world of supplements that has actual evidence behind it, musculoskeletal benefits, cognitive benefits, and much much more.
Check out these links to the things we discussed in the episode:
And of course the issn position stand:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
and Blog we discussed.https://www.firesqfitness.com/post/creatine
Matt Mangum has been a:
Record-setting powerlifter
D1 Strength Coach
Firefighter Paramedic
But none of these things are what he want's to be known for. If you listen to one story, make sure it's the one that Matt tells in the last 5 minutes of this episode.
The long format felt like the only way to truly tell most of Matt's story. WARNING- This episode is a time warp and you will NOT understand how the time passes so quickly.
Finishing out the year with a bang!
Just a quick little info about DABDA that we should all know, then some important info (talking T shirts) and some stuff to look forward to in 2021.
Not to mention a heavy thank you to all of you.
Talk to you soon.
Be a 4th Shifter.
In part 2, Matt finds his way back from being "a jobless, homeless veteran" to the life he once had, but even better.
Matt goes into his timeline at Camp Hope, getting back into the coaching and firefighting world, and the big move to his new full-time department.
Matt lists off several takeaways from his journey that you will not want to miss.
As part of the Devote December series, we're talking to people who have used physical fitness to improve their mental health. Matt Spaid is an incredible example of just that.
Matt is a former Marine and current firefighter who developed PTSD and is sharing his journey with us.
In part 1 of the story, we'll hear how Matt's PTSD developed, how it led to the loss of his fire department job, his coaching job, and in his words "I lost my mind."
Matt continued a rollercoaster of events, eventually leading him to Camp Hope, where he was able to start building his life up again.
A special thank you to Matt and his wife Lori, for using their story to help others.
During the month of December, we're talking to people who have stories to tell about fitness and mental health.
Kelsey has a story of resilience, perseverance, and, growth that will absolutely floor you.
We go into her traumatic past, current struggles, and the ways she has used and is using fitness and nutrition to keep her above board and operating at a high level.
If you're interested in learning more about Devote December, the best place to look is Instagram or FB. Join us in raising awareness and taking action against fire and EMS suicides.
Shout out to 10.40.10 Fitness for the work you're doing. Check them out on social.
This episode is going to sound a little different and not just because I'm recovering from COVID.
But, after a quick bit of housekeeping on that very subject, we'll talk about how the incentivized fitness program went. I'll give you an overview of participation as well as some takeaways that you can use for your programs.
Then, we're revisiting the #DevoteDecember portion of Episode 3. I know, I know, we're talking about Devote December a lot. But, that's because it's starting in like two weeks!
There's a ton jammed in this short episode so make sure to reach out if you have any questions or anything to add.
Today we're talking Tiny Habits. A system used by BJ Fogg and the subject of one of the most applicable TED Talks ever. Implementing any sort of meaningful change has to start small. There are three things that need to happen and one major way to structure it to give the best chance of success.
We're going to use the Tiny Habits model as a way to get ready for #DevoteDecember, which is just one month away!
Check out how Annette and I are going to get ready for December and the tiny habits you'll see from us in the next month.
Here is the video we're referencing:
https://youtu.be/AdKUJxjn-R8
Episode 6 is an amazing interview episode with Dr. Brigitta Ziemba, ND. But not only is she a naturopathic doctor, but she is also a front-line paramedic with over a decade of experience.
We discuss how she balances the life of a naturopath with the regimented SMO driven occupation of a paramedic as well as some fundamental pillars of health and wellness.
Dr. Brigitta shares a very unique perspective on wellness and the future of our ability to stay resilient and healthy in these trying times.
Find her on IG at @dr_brigitta_nd
Everyone loves to go 'All out' but doing all the time that leaves some major blindspots in your fitness and more importantly, how your fitness transfers to the fireground.
Today we're talking about a topic that Aaron Quinn briefly touched on in episode 4. We'll review what maximal and submaximal training are and some downfalls of using maximal training as your only training.
I'll also give you a couple of ways to incorporate submaximal training immediately!
Today we're talking to Aaron Quinn from the City of Oakland FD. Aaron grew up in Oakland, Ca has been with the Oakland FD for 20 years. He has been integral in the fitness and training of new recruits as lead instructor at the training tower.
We run through his philosophy and tactics as a veteran FF, instructor, and mentor. As well as the changes he's seen in the fire service in the past 20 years.
I also bait him into one of my favorite conversations; working out in fire gear.
Find Aaron on Instagram, @Live.Serve.Thrive
Three topics nail the Fitcast principles of Purposeful, Practical, and Applicable. We're going over my department's FIRST EVER incentivized fitness program. I developed this program and will talk about how it was structured, how I presented it to the union and department, and how it's going. Also 4 things you NEED to do when pitching a program to your department.
September is also Suicide Prevention and Awareness Month and there is no more appropriate time to talk about Devote December and Spring 4 Change. These are two campaigns that I am a part of with Annette Zapp from FireSQFitness with the goal of reducing and preventing Fire and EMS suicides.
I go into detail on the purpose, goals, and future of both campaigns and how they stand to change the fireservice.
Shout outs in this episode to:
Annette Zapp
Scott Forbes
Kate Colvin
Allison Braeger
Wendy Lund
Code 15 Project
First Responder Sleep Recovery
Firefighter Behavioral Health Alliance
Illinois Firefighter Peer Support
And here is the study I referenced regarding exercise and its benefits to those with depression;
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
In this episode, we'll talk about using fitness trackers as firefighters and paramedics. Can they be effective and useful even though we live by a different set of rules? Here's the episode breakdown:
1:00 Welcome and topic intro
1:41 September Fall Fitness Initiative preview
2:35 Intro to fitness tracker types and features
5:29 What is the Whoop Strap?
8:15 Whoop vs Apple
9:20 Sleep tracking and how Whoop helps keep you healthy in the times of COVID
12:00 Heart Rate tracking during incidents on shift
13:45 Whoop Cons
17:50 How much does it cost?
20:15 General fitness tracker advice and takeaways
21:45 Call to action and conclusion
More information on the Whoop is on their website Whoop.com Tons of discount codes are available so take a look around first.
Follow me on social FB, YouTube and IG are both @4thShiftFitness
EMail is 4thShiftFit@gmail.com
Welcome to the new and improved Tailboard Talk. The best resource for firefighters and paramedics health and wellness.
Making Tailboard Talk a Fitcast instead of a video segment will make it more portable, more digestible, and let us get into more detail on the stuff you need to know to keep yourself in the fight, in service, and happy in retirement.
In this episode, we run through my bio, the history and purpose of 4th Shift Fitness, and some ground rules on what Tailboard Talk will be and will NOT be.
Thank you to Mikey, for the intro music, he can be found on IG at @mikeystarterkit
Thank you, Kenzie Hayes, for the help on the logo, shes at @kenz.hayes on IG
Thank you, Wendy Lund (@WLund100) and Annette Zapp (@FireSQFitness) for pushing the process forward
The biggest thank you to my wife Katie, for...everything.