Tailboard Talk, A 4th Shift Fitcast

Send us a textPicture 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textSo 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. Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textThis 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textDirect 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.  Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textOur 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textFEMA 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?Thanks for listening and enjoy 15% off Frontline Optics with code TAILBOARD.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textKeto, 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.comSupport the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textLeadership 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textWe 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.  Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textIn 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textAngie 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 2025Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textFirefighters 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textSay 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textWay 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textSo 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textThis 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/fullThank you for listening and please follow the affiliate links below.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textInformal 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textThis 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textYour 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.Adrenalin 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.Thanks for listening and check out the website for discounts and free downloads.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textStephanie 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textHit the Buy Me A Coffee Button if you like the show!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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textThis 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.Check out www.4thshiftfirefighter.com for discounts and free downloadsSupport the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textGo 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.Thank you for listening and check out my affiliates on the website for discounts.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textNo 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.Please support the show by using the Buy Me A Coffee button and consider becoming a subscription member.Thank you.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textThank 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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textYou'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.Support the showAffiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textPrevent, 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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a textFor 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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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?If you like the episode please share it with someone and visit the 4thshiftfirefighter.com site for discounts and offers.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Thanks and if the mood strikes you, donate some coffee money to support the show.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Check out the 4thShiftFirefighter.com site for discount codes, episodes, and more.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message."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.Send this episode to an old guy. Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Thank you for listening and please check out the discount codes for my affiliates at 4thShiftFirefighter.comSupport the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Thank you and please check out the affiliates or support the show directly through the Buy Me A Coffee button on 4thShiftFirefighter.comSupport the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Thanks for listening and visit 4thshiftfirefighter.com for discount codes and more.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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 Fire/EMS Helpline 1-888-731-3473 Crisis Text Line (Call or Text) 988Stay Fit 4 Duty™// James Boomhowerjames@stayfit4duty.org stayfit4duty.orgIG/Twitter/x/threads: @stay_fit4dutyFacebook.com/stayfit4dutySupport the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Please support the show by using the Buy Me A Coffee button and consider becoming a subscription member.Thank you.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

Send us a Text Message.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.Support the Show.Send Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests 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 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.If you're going to order from Rescue 1 CBD use code TAILBOARD for 15% off your order. Support the Show.Send Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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)Support the Show.Send Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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.  Support the showSend Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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.Support the showSend Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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 O2XI'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 careerhttps://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.Please visit my affiliates for awesome products and discounts.Support the showSend Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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.Support the showSend Coffee! Affiliate links:Rescue1CBD Use code TAILBOARD for 15% offFourth Frontier.com Use code FFTailboard for 25% discount on the X2 strapAthletic Brewing- Code TTFP10Submit topics/request guests 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 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.Please visit my affiliates and we'll talk soon.Support the showSupport the show directly here: https://www.buymeacoffee.com/4thshiftfiEPlease order your favorite products through my affiliate links:Rescue1CBD https://rescue1cbd.com?ref=509Use code TAILBOARD for 15% offAthletic Brewing- Code TTFP10 for 10% off for new customersThen use: https://athletic-brewing-co.sjv.io/c/4029326/889587/12298?campaign=affiliate%20%3Dcontent%3Donline_tracking_link to continue to support the show with your purchases.For topic/guest requests use this form https://www.4thshiftfitness.com/guestformFor all other things, reach out here: https://www.4thshiftfitness.com/contactThank you for listening and let's all keep working to be more capable and durable both on shift and away from it.