Fire Rescue Wellness

Today I welcome back Suzanne Herndon for Part II. Hop back and listen to Part I to get caught up. Suzanne and I talked extensively about the Abermarle County Peer Support program. So what, now what?!?Choosing the right peer supporters is important and monitoring the quality of their interactions in an ongoing fashion might be even more important. Hear what she has to say!Contact Suzanne: [email protected] out Virginia First Responder Support ServicesSupport VFRSS*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

There's nothing I love more than a great recommendation. Thank you, Justin Spanka, for sending Suzanne my way. She's a true gem.Suzanne Herndon has been a career firefighter with Albemarle County Fire Rescue for 21 years. Two years ago, she joined the Training Division, where she helps run recruit schools and supports department-wide training.Herndon currently serves as a co-chair on the Peer Support Team and organizes the department's fitness trainer group.Suzanne lives just outside Charlottesville, VA with her husband and two English bulldogs, Lucy and Dolly. She loves spending time outdoors and challenging herself with anything fitness-related <AZ edit> including ROWING a Concept II Indoor rower for 24 hours for charity. See the link below to contribute to the charity or creep on the event!So what, now what?!?This was an incredible episode and I just can't come up with ONE nugget. I do so love Suzanne's giving spirit. Your call to action is to donate to please share the link to the fundraiser and donate if you're able. Rowing for Responders-Donation Link!Stalk Suzanne and her husband while they row!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Susan Lopez believes in the power of systems, the importance of being well-muscled and a cool crispy diet dew (a woman after my heart).As a performance dietitian, Susan takes a multifaceted approach to meeting folks where they are and progressing them in a way that makes sense for their lifestyle. Simple planning like putting water bottles and pre-workout fuel in a basket by your keys helps keep people on track without wasting important bandwidth.Bio: Susan Lopez has been a dietitian for over 14 years specializing in nutrition and its application in the tactical community. Susan believes that empowerment of the individual to manage their health & performance is essential for success.Tactical Dietitian is a company based out of Houston, Texas founded by Susan Lopez. The company operates throughout the United States offering organizational and individual services to law enforcement, firefighters, and military service members.You can check out her IG content at Tactical DietitianListen to the Tactical Dietitian Podcast here!So what, now what?!?When it comes to making progress with your nutrition, Susan preaches: "One thing, not TEN things!"Companies and Organizations that Susan has provided services to include:·75th Ranger Regiment·1st Special Forces Group·City of Houston Wellness·FIT Ops / University of Health and Performance·Soldiers to Sidelines·Department of DefenseSusan has coached individuals from many organizations including:·NYPD·FBI·DEA including HRT·Border Patrol including BORTAC·Sheriff and Deputies (multiple departments)Online features include:·Muscle and Fitness Magazine·Taste of Home·The FLEO 111 Podcast·Monarch Human Performance PodcastRegister for the Tactical Dietitian Conference here!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Aaron Martin is a Corporal with OKCFD and has been in the fire service for nearly 14 years, and serving the Metro since 2018. Aaron and his beautiful wife, Krista, have 4 super cool kids, ages 22 down to 7. He enjoys building, wrenching, and riding old Harleys, chilling at White Water Bay with his family, rock climbing, and holding his wife’s purse on long walks down the beach.So what, now what?!? If you see something (a coworker struggling or obviously in the throes of addiction), say something. It might mean the difference between life and death! "Sometimes it's ok to let it all go. It might fall apart, but you'll put it back together." -Aaron MartinMajor Cort Smith Episode343 FundHelp for Heroes at Oakwood Springs in OKCRob's RanchCenter of Excellence*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Last chance to register for the WTHPS 5.29.26!!Michelle Bugbee, MS, RD, LDN, CPT, is a registered dietitian specializing in sports and performance nutrition and the owner of Ignite Performance Nutrition. As a firefighter spouse, she combines professional expertise with personal insight into the unique demands of the fire service, both on and off the job. Michelle is passionate about translating nutrition science into realistic, sustainable strategies that support the health, performance, and longevity of first responders.So what, now what?!?:Michelle's SOP: About 80% of daily intake should come from nutrient-dense and health-promoting foods, including protein, carbohydrates, fats, and fiber. The remaining 20% should be reserved for fun, enjoyable foods you look forward to and that keep you satisfied!Resources mentioned in the Episode:Rob Hartman's EpisodeDr. Rachel Pojednic's EpisodeChristina Montalvo's System for Dinner Planning*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Register for the Women's Tactical Summit!Megan Lautz, Vanessa Frost-Piedrahita and I will be presenting Firefighter Strong: Fuel, Sleep and Train for the Long Haul at FDIC on 4.21. In today's episode, hear about the interplay between nutrition, sleep/recovery and training for health and performance and if you want to hear more, come see us in Indy!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Dr. Krentz and friends are fans of ETFE (emphasizing the f-ing eccentric), and today you'll hear about the science behind eccentric training and why firefighters should consider exploring it.Catch the original episode here and please give us a review and a 5-Star rating!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Register for the WTHPSCatch Mike's previous episode hereMike Pericht is a certified strength and conditioning coach and TSAC-F, former professional athlete and currently serves as a newly promoted lieutenant at a fire agency in Illinois. He is Morgan's husband and the dad of three busy kids (and 2 dogs). Follow on IG**Announcement: After the Spotlight 225 episode, the podcast will transition to a once-per-month release. Please contact me if you have topic suggestions. [email protected]*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Lt Joe Lissman was one of my favorite co-workers when I was still on the job. We worked together as medics, officers and finally briefly in our maintenance shop. Hear the original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Attend the Women's Tactical Human Performance Summit 5.29.26Click here for the guest biosThe IAFF recently formed a new committee, the Female Firefighters' Health and Safety Committee, and today you'll get to hear from three proud members: Oklahoma City Firefighter Tessie Taleu, San Jose Firefighter Corey Condren, and North Carolina firefighter Laura Leigh Bransford.We chatted about gear fit, recruitment and retention, female-specific cancer concerns, research and health and safety topics for the fire service at large.Link to Meredith and Cassandra's Gear Fit EpisodePlease contact these committee members or the member representing your district if you have questions or want to learn more about the committee.Laura Leigh: Corey: *****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Christina Montalvo is a Chicago-area business coach and a dear friend. In this episode of the FRW podcast, she unpacks diet culture and how it may show up in firehouse conversations.Check out the original episode here and please give the podcast a 5-Star rating and review.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Sometimes (gasp) I make a mistake in a podcast episode. Please forgive me! Toward the end, when I'm talking about my research, I state 40 ml of fluid. That should be 40 OUNCES of fluid. Oops!Register for the WTHPS here! The summit is approved for 7.0 BOC CAT A CEUs and 7.0 Oklahoma CLEET CEUs. NSCA CEUs are pending.Today in the podcast, I riffed on fatigue. To be fair, firefighting is tiring work, and the ability to persevere when fatigued is important. But intentionally flirting with or chasing fatigue as a badge of honor is counterproductive.Hear more in the episode and hop over to your favorite listening platform to leave a rating and a review. I'd really appreciate it.Also, I just dropped creatine swag, and it's pretty groovy. Check out the storefront here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

In this Spotlight episode, you'll hear about how Brandon Dreiman helped manage wellness in the Indianapolis Fire Department.In the full episode, available here, you can follow Brandon's journey from rock bottom to being a wealth of resources for his co-workers.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Get registered for the Women's Tactical Human Performance Summit!You may not know this, but I’m originally from South Dakota. When I met Allie Barry, who is researching the volunteer fire service in my home state, I knew we needed to connect. Allie Barry, PhD, is an Assistant Professor in the School of Health and Human Sciences at South Dakota State University where she teaches in the exercise science program. Her research focuses on improving cardiorespiratory fitness through increased levels of physical activity, leading to the development of specific Wellness Fitness Initiatives in fire departments. She is the Tactical Representative for the South Dakota National Strength and Conditioning Association.  She was awarded a FEMA early career investigator grant to examine ways to increase physical activity and nutrition in volunteer fire departments in South Dakota. Contact Dr. Barry: [email protected]*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Casey Kramer -> Jim Davis -> Rob Hartman -> Johannah Zabal, and all the way back to Casey Kramer. It's the circle of life in tactical. You can hear about how this circle relates to parking, coffee, and anxiety in the full episode here: https://www.firerescuewellness.org/podcast/episode-50-sky-high-anxiety-parking-and-coffee-with-annette-zapp-cscsd*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Register for the Women's Tactical Human Performance Summit!In October, the Firefighter Challenge National Championship was hosted in Oklahoma City by OSU-OKC. I took advantage of home turf and scheduled an in-person podcast recording with two incredible firefighters, and then, unfortunately, got sick and had to reschedule. Hear what they have to say about competing and training in today's FRW Podcast episode.Sarah McGillSarah McGill has been a Lexington firefighter for 12 years and a paramedic for 10 years. She currently rides Engine 1 in downtown Lexington. This is her fourth year competing in the Firefighter Challenge League as a member of the Lexington team.Sarah is a U.S. Women’s record holder, Women’s Tandem World Record holder, and former National and World Champion. In 2024, she was crowned the Aramco TFA Women’s World Champion in Dammam, Saudi Arabia.Shantel LundShantel Lund has served in the fire service for five years in Houston, Texas. She has been competing in the Firefighter Challenge for three years and currently holds two national records. This season marks her first year competing as a Lakeland athlete.Shantel has trained in CrossFit for seven years and has competed for the past three. In 2024, she earned a silver medal at the CrossFit Firefighter Games, and her team placed third at the CrossFit Invitational.FFC and Training CampHead over to IG to follow :SarahShantel*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Dr. Jagim and Joel Luedke, ATC are doing great work together in Wisconsin. Hear about some of their research as well as their interventions in this week's Spotlight. The full original episode may be found here: https://www.firerescuewellness.org/podcast/episode-49-firefighter-research-with-andrew-jagim-phd-and-joel-luedke-atc*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Register now for the WTHPSHear Cindy's previous episodeSo what, now what?!?New Year, same you? Amazing. Setting an intention for your life is step one to making sure that 2026 is off to an incredible start!Connect with Cindy and Living Pono Counseling*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Mike had a short career in minor league baseball, then decided he wanted to be a firefighter. Hear about he he helps manage the health and wellness program at his department. You can hear the full original episode here: https://www.firerescuewellness.org/podcast/episode-45-medium-sized-department-health-and-wellness-program-management-with-mike-pericht-cscs*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Congratulations to Coach Sarah Johnson! She recently won the title of the World's Strongest Woman. Hear about her training, her previous career as a firefighter, moving across the country to train with the best coach in the Strongman business and much more.Check out Sarah's previous episode here!Contact Sarah for CoachingCoach Alec on IGCoach Travis Mash on IG*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

This job is tough on us. And honestly, no one is getting out of this life alive, so why even try? I disagree! There are so many ways to mitigate our risk of early death. Hear more in today's spotlight. You can access the full-length original episode here: https://www.firerescuewellness.org/podcast/episode-44-death-and-taxes-with-annette-zapp-cscsd*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

My guy Sebastian specializes in creating order out of chaos for first responders. Check out the great conversation we had a few weeks ago. Sebastian Olave has been in the strength and conditioning industry since 2010. He has worked at various levels including youth and collegiate athletics, private training facilities, Olympic weightlifting, and most recently as a Strength and Conditioning Coach and Exercise Physiologist for the Austin Public Safety Wellness Center. His mission is to empower the first responders he serves to achieve lifelong wellness, or simply put, “to help the helpers.” He obtained his Bachelors and Masters degrees in Kinesiology and Sports Physiology, respectively, at Texas A&M University. Sebastian is Strength and Conditioning Coach Certified through the Collegiate and Professional Strength and Conditioning Coaches Association as well as a Level 1 Coach through USA Weightlifting. In his free time, he enjoys quality time with his lovely wife and two boys, lifting heavy things, getting his heart rate up,  hiking, breakfast tacos, playing guitar, and singing.So what, now what?!?It can be challenging to maintain health and fitness while working as a first responder. Taking a bottom-up and logical approach can assist with creating calm in the chaos!Contact Sebastian: [email protected] Sebastian on IG*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Check out this great explanation of Heart Rate Variability (HRV) from Dr. Mark Abel, from the University of Kentucky. You can hear the full original episode here: https://www.firerescuewellness.org/podcast/episode-43-firefighter-research-with-mark-abel-phd*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Manny is back, and this time he is speaking about incumbent health and wellness. Check out his recent episode here: Episode 204So what, now what?!?Finding a proponent and champion at the Chief level is incredibly helpful when instituting new programs such as hydration and nutrition or decon! Hear about the collaboration at Seattle Fire.Registration for the 2026 Women's Tactical Human Performance Summit starts on 12.15.25. Check out the landing page here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

In this week's Spotlight, Dr. Chung speaks about concussion physiology and treatment. Firefighters should be heads up (pun intended) about brain injuries. You can hear the entire original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Vanessa is back, and this time she's talking about the recently completed Impact Evaluation conducted by Pflugerville (TX) Fire. Shout-out to some previous podcast guests for their mentions in the episode. Their episodes are linked at the bottom of the show notes.You can take a look at the report here: So what, now what?!?Data should drive decisions, but in order for that to occur effectively, the data needs to be collected, housed and handled properly!Download the reportHear from Chief PerkinsCheck out Dr. HollerbachListen to good dudes, Mike Conner and Jake MotaCatch up with Vanessa*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

The consequences of sleep deprivation in public safety and the military are indisputable. Hear what Dr. Allison Brager, Army Major and Sleep Neuroscientist, has to say in this week's Spotlight. Tune in to the full original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

It only took three years, but I finally got Manny Romero on the podcast (and now we already have a part 2 booked!)Manny Romero is the Health and Fitness Coordinator at the Seattle Fire Department, a role he has held since 2022. He brings a diverse background in tactical and performance training, having worked with the U.S. Army’s Holistic Health and Fitness (H2F) program, Navy Fitness, and Point Loma Sports Performance. Manny holds a B.S. in Kinesiology from San Diego State University and an M.S. in Kinesiology from Point Loma Nazarene University. He is a certified professional through the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM).So what, now what?!?You may want to consider de-emphasizing PT in your academies and recruit schools and prepping your new hires prior!Manny's [email protected]*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Ask a better question, get a better answer-at least when you're querying an expert. Unless you're a guru, answers are nuanced, and context matters! Hear the original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

In today's episode, you'll hear about training for Wildland Firefighters from Austin Womack, owner of Rugged Athlete. Austin Womack is a strength and conditioning coach, wildland firefighter, Army Infantry Officer, and owner of Rugged Athlete LLC. His company's mission is to lead from the front in facilitating a new era of human performance in wildland firefighting. Austin accomplishes this by blending his hands-on experience as a firefighter with his 11 years of professional coaching experience. His diverse coaching experience ranges from working as a fitness specialist for multiple fire departments and as a strength and conditioning coach in professional baseball.So what, now what?!?Understanding the distinction between embracing the suck and periodizing the suck is crucial in training wildland firefighters. Training in less-than-optimal conditions is one key to working with this population.  Contact Rugged Athlete*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Life runs at hyper speed, and sometimes simply setting yourself up for success in the future helps more than you could ever anticipate! I use the concept of taking care of future me a lot as it applies to health and wellness, but in today's Spotlight you'll hear some anecdotes about how this concept applied to me in the wild. Check out the original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Kelly Kennedy is back, and today we're talking about academy injuries and heat-related illnesses. As always, there were side tangents, and today included one on the nasty taste of essential amino acids (BLECH!) and the Society for Sport Neuroscience Conference.Kelly has been the exercise physiologist for a large police agency in the southeastern US for over 25 years. She's a fellow nutrition nerd (Yay ISSN!!) and conference homie. She also owns and operates Fit-to-Enforce, an educational company that trains law enforcement officers in health and wellness interventions.So what, now what?!?Pushing training intensity and volume to drive adaptation is one thing. Pushing recruits and employees to the point of breaking is entirely another. As Mike Conner says, "If you break your toys, you can't play with them anymore!" Previous EpisodeFit-to-EnforceCheck out Kelly's course!Rhabdo PaperRhabdo PaperImportance of Hydration in Firefighters PaperSNS Conference*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

I fought starting a podcast for five years. But once I did, I was so happy I took the plunge. Now we're three years in and Episode 200 is looming. Hear a little bit from my very first episode with Vince Zittnan from Fire and Iron Media, my production company. Check out the original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Two things can be true at once. Maura Shea is one of the best speakers and podcast guests I've ever had, and Maura Shea absolutely hates being on podcasts. In fact, she's now been on a grand total of three, and they've all been with me!I'm so appreciative of her time, insight, and expertise, and you're going to love hearing about her transition from being an Athletic Trainer for firefighters to being a firefighter who works as a contract AT.So what, now what?!?Mo experienced firsthand what it's like to get injured in the recruit academy and make it out the other side due to the support from her department and her experience as an athletic trainer. This is yet another example of how professionals such as strength and conditioning coaches, dietitians, athletic trainers, and mental health professionals can assist a department in keeping their personnel in the fight.Check out the Public Safety Athletic Trainers' SocietyMo's previous episodes:Episode 9Episode 11*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Almost two years ago, James Geering originally appeared on my podcast (catch the entire episode here), and since then, several departments across the country have adopted a shorter work week. We need to keep pushing toward creating healthier work environments for firefighters because change is possible!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Exercise snacks are not food, but rather brief bouts of moderate to intense exercise that do not require equipment. The coolest part is that they can improve cardiometabolic and mental health, and even potentially performance in firefighters.So what, now what?!?Anchor these snacks to events that are already happening in your day!Email AZ to find out how to set up a training at your department: [email protected] for you:Islam, H., Gibala, M. J., & Little, J. P. (2022). Exercise snacks: a novel strategy to improve cardiometabolic health. Exercise and sport sciences reviews, 50(1), 31-37.Jones, M. D., Clifford, B. K., Stamatakis, E., & Gibbs, M. T. (2024). Exercise snacks and other forms of intermittent physical activity for improving health in adults and older adults: a scoping review of epidemiological, experimental and qualitative studies. Sports Medicine, 54(4), 813-835.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Innovation is found outside of silos and sometimes you learn the most in places you might not belong. AZ recaps echo chambers in this week's FRW Spotlight. Hear the entire original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Check out Part II of how I think about programming for an academy.So what, now what?Rules I live by:1-Arbitrary is not the way.2-We don't train for fictional demands.3-Do no harm!4-A rising tide lifts all ships. Be a tide.5-Wash, Rinse, RepeatHit this link to request a consult to figure out your training academy challenges!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Alyson Evans talks about fringe medicine in this week's FRW Spotlight. Hear what she says about CBD and efficacy in the fire service.Hear the original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Register for the Teambuildr event on 8.11! It's free-99!Listen to the Episode on NFPA 1582 vs 1580*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

I get it. Firefighters see black and white, and shades of grey don't exist. Therefore, it's easier for them to believe in absolutes vs nuance. Today's FRW Spotlight outlines why that might not be a great idea.Hear the full episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

NFPA 1582 has been updated and renamed as 1580. Come along on my conversation with Dr. Jacob Mota and Mike Conner as they discuss the changes.Hear Jake's first FRW appearance hereHear Mike's first FRW appearance hereSo what, now what?!?The NFPA changes may have wide-reaching effects, some unintended. It’s important to know what the guidelines mean.Additional resources:Purchase NFPA 1580 hereDr. Katie Hirsch talks HIITLink to Policy Implementation EpisodeGrant Tinsley JOEM paperSMFR Cardiac CTs EpisodeJoel Martin meta-analysisLink to Vanessa's original episode*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Acutely, C-19 took the fire service out at our knees, and many members are still suffering from long-term issues. Hear what Dr. Burriesci, DPT, says about some of the impacts. Check out the full-length episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

I had the opportunity to meet Dr. Tessa Koschel at the NSCA Northwest regional conference last summer, and I knew we had to be friends. Tessa also recently spoke at the inaugural Women's Tactical Human Performance Summit in OKCTessa Koschel is married to an Iraq War Veteran who is now an ER Physician, and the daughter of a military family. Dr. Koschel works closely with the first responder population on cognitive control and perinatal performance. Dr. Koschel is the innovator of Fitness Therapy Coaching and Consulting, a program that utilizes anthropology and neurophysiology to elicit peak human performance. From private client to lecture hall, Dr. K takes an interdisciplinary approach to unleash the superhuman within each professional, tactical, and perinatal athlete. Her recent industry contributions include presenting on Cognitive Control at the NSCA National Tactical Conference and trademarking Perinatal Periodization and Performance in an up-and-coming Tier-1 Special-Interest journal publication that will move the bar forward for female athletes in all walks of life. Following her NCAA Track career, Dr. K spent 10 years coaching NCAA athletics and strength & conditioning. She went on to conduct NIH medical research, pioneer health-coaching models, and travel nationwide to advocate the need for S&C professionals in US healthcare. Dr. Koschel is an adjunct professor at the University of Denver and serves as the State Director of NSCA Oregon. In 2024, she received the Editorial Excellence Award for the NSCA Strength & Conditioning Journal. Her lifestyle exemplifies her research, challenging her children to battles of wit and athleticism at the ninja-warrior gym, on the track at Hayward Field, or deep in the wilderness on one of their many travels. So what, now what?!?Children from neuromaladaptive family environments often face a choice in adulthood: continue screaming into the abyss, or figure out cognitive control. The Comfort Crisis by Michael EasterConnect with Dr. K by email: [email protected] Tessa on IG*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Goal setting is tricky, and behavioral goals work far better than outcome goals. Terms like "more," "less," and "try" trip us up during execution. Hear about SMAR goal setting in today's Spotlight.Hear the original episode here*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

In today’s episode, Dawes and I kicked back with some crispy beverages and reflected on fire academy training.It’s a hot topic among instructors, and in my opinion, too often, random acts of fitness dominate the physical training sessions.But here’s the thing...during the 24-1 OSU-OKC academy, I implemented a structured and ability-based program that helped recruits lose body fat, gain skeletal muscle, and improve their 1.5-mile run times (all statistically significantly). And we did all that without running more than twice a week, skipping the usual “death by burpees, air squats, and pushups,” and avoiding a single "smoke session".While the group didn’t get measurably stronger (tough to do with only 40-pound sandbags), they maintained their countermovement jump height—a key indicator of fatigue, as well as their pushups, and pullups performance.So… what now?Random workouts (I call these Random Acts of Fitness) can support general health and fitness, but they probably aren’t driving meaningful performance gains for firefighters. Ask yourself this: When was the last time an NFL team played better during a game due to doing a deck-of-cards workout during the week?*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Maureen Stoecklein is a retired firefighter and current dietitian for the Detroit Tigers. Today, Moe shines a spotlight on nutrition basics for firefighters. Hear the original episode here.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

In today's episode, Dr. Burgess and I chatted about a singular study he conducted using an infrared sauna in firefighters who were conducting training evolutions. Much more research needs to be conducted before making overarching recommendations in fire.Dr. Jeff Burgess is the Associate Dean for Research in Public Health, Community, Environment, and Policy at the University of Arizona. Dr. Burgess's research interests include respiratory toxicology in firefighters and smoke inhalation victims; reduction of mining-related injuries and exposures; environmental arsenic exposure; and hazardous materials exposures, including methamphetamine laboratories.So what, now what?!?In this study, although not statistically significant, results from using the infrared sauna were promising. [email protected]*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

The objective: Prepare academy recruits for the physical demands of the job.The typical result: Certain fitness metrics improve, injuries occur among some recruits, and it remains unclear whether these gains actually enhance job performance.Sport science has entered the chat and labs such as Dr. Mota's are looking at what really matters and what translates to performance.Hear the entire original episode here*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!

Get involved in the female firefighter body scanning project!Hear the previous FRW Podcast Episode hereSo what, now what?!?All research isn't created equal. Be a savvy research consumer by following the 12 tips presented on this episode!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check out my ChiliSleep Affiliate Link (15% off your order)!Please rate, share, and subscribe to the podcast!