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Diets are a commonplace in the fire department.  Everyone is looking for the best kept secret to eat the things they want but still lose weight like they could in their 20's. In pursuit of it, we sacrifice our health, performance, and social life and just end up fat again in a year. Today we're taking a different look at diets and dieting.  Most importantly the difference between spending your money on someone's diet, versus taking a look at your existing diet that Costco built. BTW, the flag in the hardcore gym is wrong.  It says "Nobody Cares, Work Harder". But I care.  Still, work harder, but I'm with ya. Thank you if you've shared and episode with someone, sent me a message, used the affiliate links, or donated cash.  I very much appreciate you and I'm investing all of it right back into the show. Support the show Support 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.

Katie and I are on the back patio, mini solo stove going and champagne in hand.  We're celebrating some regular stuff and talking about some of it too.Vanderpump, trauma bonding, 24/48 vs 48/96, Post Conference Report, New podcast logos, and her love of criminal minds.If you have a story to tell on the podcast, please fill out this link: https://www.4thshiftfitness.com/guestformIf you are looking for a speaker for your conference, I'm back on the market!  email me 4thshiftfit@gmail.com or find me on social @4thShiftFitness and lets talk!Support the show Support 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.

Molly Jones is back and giving us a preview of a brand new presentation she will be debuting in South Bend during a First Responder Conferences event on May 15th and 16th.After that she humors my questions with professional answers.Molly works for Advanced Recovery Systems and dedicates a bulk of her time to educating and presenting on behalf of ARS and the IAFF Center of Excellence.Reach out to Molly if you are in need of care or want to learn more about the IAFF Center of Excellence or Advanced Recovery Systems. Email her at Mojo@advancedrecoverysystems.com and listen to the end of the episode for her phone number.Support the show Support 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.

Tim Sears takes us on an incredible journey that started 44 years ago as a volunteer fireman, continued at ground zero of the pandemic, and brought him to the Stronger Families organization in retirement.The road was anything but straight and smooth and Tim is an excellent speaker and storyteller.You can find him on IG, Linkedin, or email him at Tim.Sears@strongerfamilies.org pleas also look at the srongerfamilies.com website for information on all of their programs and offerings.You can see Tim and I in South Bend on May 15 and 16th when we present for First Responder Conferences.  Check out that event page here: https://events.humanitix.com/1rcsouthbend2023Support the show Support 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.

Personal one today as I tell some stories about recent calls that went my way, and one that I'm still working out.VTach with a pulse, a head trauma that needed pacing, and a throwback to a few years ago when I wished I had gone to electrician school.Mindfulness is a practice.  Just like yoga or medicine, you just keep working on it and see what days it clicks, and endure the days it doesn't.Support the show Support 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.

Karl is a retired police officer who made some serious life changes following a massive heart attack.  After his heart attack he started paying close attention to the way he eats, moves, his relationships, stress, and sleep.Don't be fooled though, as you'll hear in the episode, anything short of his heart attack would not have convinced him to make these adjustments.Karl is presenting at the First Responders Conference in South Bend, Indiana on May 15th and I'll be presenting on the 16th.Find Karl on IG and Linkedin @KarlKarch and see what he's up to in retirement.Support the show Support 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.

Christy Lister is a volunteer for First HELP which is a foundation offering training and support for the families and departments that have suffered a suicide.  She is also the host of the Beyond The 1st Response podcast which focuses on bringing first responders, families, and mindset together for serious and humorous conversations on mental health.Christy and I are both presenting at an event put on by 1st Responder Conferences in South Bend, Indiana on may 15-16th and you get a preview of our presentations here.We also talk about her ability to speak with these groups because of her experience with her own loss, some parenting tips, and a lot of figuring it out on the fly.Please check out her show https://beyondthe1stresponse.buzzsprout.com/and the First HELP website https://1sthelp.org/1st Responder Conferences https://www.1strc.org/Support the show Support 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.

Call it Spidey Sense, cynicism, or reality, but there are going to be people in this world that you just can't care to like.In terms of firefighters, we mostly all have a common thread of service, interest, or at least complaint that can bond us together.  But there will always be someone that you'd rather not know.Curt and I are sharing some thoughts on the situation.Support the show Support 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.

In my 38th year I had to re learn the use of inter vs intra.  After the episode was finished of course.Training is a staple of the fire service but also approached differently by every department, crew, and individual.  Through my career as a firefighter and coach I've seen and made plenty of mistakes but in this episode I share some ways that I've seen work.Support the show Support 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.

Dear Chief, nobody was as surprised as me when I went to go look for the recording that Curt and I had done, and found nothing.So there I was, 3pm, recordingless, and out of time to re-do it.  Enter the IG poll to save the day.Not only did I get todays episode topic, but several others for the future.  So thank you.Spring4Change is starting in a couple weeks and this episode is a quick look ahead to what you can expect.  What I DIDN'T tell you is that it'll take place primarily on IG and use the @Spring4Change banner.That box was already closed when I recorded.Support the show Support 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.

It's 8:30 pm, I'm 38 years old, Katie is getting over being sick, we have two microphones and 20 minutes worth of steam.Welcome to our kitchen.This one is light on the firefighting, but heavy on the banter.Correction- my socks were from Target.Support the show Support 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.

Alex Jabr of @EmergencyResilience wants to prepare you for when the patient dies.  More specifically, how to stand in front of the patients family and deliver the news.Please enjoy the first 45 minutes of her flawless maneuvering around my ambush-like question asking on random yet pertinent studies, observations, and theories.But DO NOT miss the second 45 mins of this episode.  Alex takes us on an incredible journey through her past and how she has expertly tied her personal experience into an immense resource for first responders.Thank you, Alex, so much for taking the time to educate us on one of the most overlooked and simultaneously stressful tasks of our careers.Find Alex on IG under the @EmergencyResilience banner and eventually on TikTok...after she figures out how to set the clock on her VCR.Support the show Support 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.

Monday and Tuesday I attended the AFFI Health and Safety Conference.  This was one of the first appearances by the Resiliency Committee that Joe Galli had founded and spoken about on previous episodes.The speakers, content, and experience was excellent and in this episode I do my best to explain why it was so different than any other conference I've been to.If you're an Illinois Firefighter, you're in great hands.  Be on the lookout for some big things from the AFFI this year.Thank you for listening and visit the affiliate links below support the effort.Support the show Support 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.

The decision to workout or not when you're sick can be an extremely easy one, or a real hand wringer.  But, in this episode I give a couple simple tips and guidelines to keep in mind.We're also talking about a very common theory that suggests you are more prone to sickness and infection following bouts of intense aerobic exercise.  This has a strong foothold in the endurance world but there is a large body of evidence to dispute it.Here is a great paper that goes into way more detail on the subject https://www.frontiersin.org/articles/10.3389/fimmu.2018.00648/fullThank you for listening and please follow the affiliate links below.Support the show Support 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.

Absent might be a tough label but it also might be uncomfortably true for firefighters and paramedics.Katie and I are in the thick of the nasty with some an almost 2 and almost 4 year old running the house.  We've had to drastically alter...everything...in our best attempt to maximize the good times and mitigate the tough.This just scratches the surface of our lives, but it's the most we could muster at 7pm after the daily meltdowns and tantrums, from the kids.Support the show Support 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.

From hockey, to CrossFit Football, to the Firefighter.We have several opportunities to try on some different personalities during our career.  In this episode I'm telling a few stories about the hockey days, some lessons learned from Raph Ruiz in the CrossFit Football days, and then tying it together on how we operate as Firefighters.Thank you so much for listening and I'd love to hear from you.Support the show Support 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.

You might be pleasantly surprised that a conversation about diets and their pitfalls starts with DumDums, Butterbeer, and Dairy Queen Mini's.80/20, Keto, Whole 30, Intermittent Fasting, Buzzword, Fad, Sales Pitch.  There are so many options out there and we do our best to narrow down our thoughts on them. But we get sidetracked by the Glycemic Index, Ozempic, Food Poisoning, Seafood Pizza, and Lucky Charms vs Steak.Look for the poll that Curt mentions towards the end, we are gearing up for several more diet/nutrition conversations.Support the show Support 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.

Risky statement here but I don’t think you’ve convinced anyone of anything ever, in your life. But maybe you presented some info and that person was willing to convince themselves.Conversations, arguments, disagreements, debates, and diatribes.  Hallmarks of the fire service and some of the most entertaining but horribly useless things in our industry.In this episode I’m talking about what we do wrong when we sit at the table and spin our tales.  Things that I’ve done and continue to do. But things we can do a little different.Then some things to try next time you see the conversation going south.Share this one with someone who kills the conversation.Support the show Support 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.

Megan is a career Firefighter and Paramedic.  She recently submitted her final paper for her masters program on the topics of firefighter fertility issues, pregnancy considerations, return to work, and policy issues.Megan brings a level of diplomacy and understanding to these conversations that we could all learn from.Please share this episode with someone who might need itSupport the show Support 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.

Yes We Can!Firefighters are excellent at distilling down complex structures to simple rules and operational tasks.  we are even better at taking simple tasks and turning them into rocket surgery requiring weekly meetings.Complexity bias, Neophiles, and the most simple way to adjust any program or activity to meet your goals, bicycle component reviews and coffee brewing strategies.  This episode has it all.Keep it simple in 2023 and let's all keep working towards being more capable and durable both on shift and away from it.Support the show Support 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.