Blue Grit Radio: the Police Performance Podcast: Mindset, Wellness, Leadership

The answer isn’t just more protein or eating garbage snacks and fast food…

This is a throwback to where much of Blue Grit started- simply sharing some health/fitness/nutrition advice for a first responder (and general) community that needed it!  It usually isn't an issue of not knowing where to look- but how to sift through the noise to simple, practical advice.

Those who feel like they are eating well, working out and still super duper lean/thin are often called "hard gainers."  No, this isn't common- most people that can't gain weight aren't eating that much, aren't lifting that hard, or are actually "skinny-fat."  (I fell more into that camp, never really that lean outside of a ton of effort in the nutrition/diet vein).

For the truly lean ones- who have a hard time getting those calories in- this one's for you! I've worked with many through the years and share tangible tips (beyond just eating more protein) that works for the busiest, patrol car pushing, self-diagnoses ADHD, busybody shift workers there are.  Listen in and share with your fellow night-stick team representative!

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

The longer I am involved in the policing industry and first responder communities, the more I believe our biggest threat isn’t what’s “out there…” it’s in HERE.

It’s negative attitudes, toxic departments and leadership, corrosive gossiping, a culture that eats its own, and that starts with us individually.

The negative self-talk can get out of control for many of us. I’ve heard it from some of the most high performing, compassionately driven cops.  So how is that? 

Robyn Sonnier, who works frequently with first responders, joins me to discuss the foundations of this through Internal Family Systems, so we can move forward constructively to be our best- for ourselves and everyone else.

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Robyn Sonnier, LPC-S, LCHMC, NCC, CCTP-II, CMCC, CFRC is a licensed clinical therapist based in Lafayette, LA & licensed in Louisiana, Arizona, & North Carolina. She owns a private practice where she specializes in trauma, OCD, and military/first responder issues with 10 years of experience. 

 She primarily approaches therapy from an EMDR & IFS Integrated Model as a EMDR Trained & Level 2 IFS therapist. She also works in collaboration with various local police departments and provides free therapy to United States service members & financial assistance to first responders as a contracted therapist with The Overwatch Collective. She has mostly recently been awarded the 2024 Humane & Caring Person award at the Louisiana Counseling Association conference for her work with the military & first responder population.

https://robynsonnierlpc.com/

https://www.instagram.com/robynsonnierlpcllc/

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

After connecting with Sheriff Derek Sanders in episode 44, we have seen a LOT of proactive police work, video content, press releases, solid recruiting/staffing reports... it made sense to have the energetic/boots on the ground/lead from the front/pursuit engaging/public interfacing Sheriff back on the show to catch up and tell us how office has been!

True to form, we talk the good, bad, and in-between and legitimate in police-work today, with the real talk on what cops need to be focused on:  mindset, teamwork, and how they do their jobs.

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Sheriff Derek Sanders served the citizens of Thurston County as a Deputy for six years before securing an election win to become Thurston County’s 24th Sheriff. Sheriff Sanders ran on a platform of improving employee morale, greater office transparency, and introducing technology-based solutions for problems facing our community. During his tenure as a Deputy, he engaged in community service events, was awarded the Medal of Valor and two Lifesaving awards, and was routinely commended by both victim’s and those suspected of committing crimes for his relentless effort to solve crime while respecting the rights of both parties.

Sheriff Sanders prides himself on being known regionally as a “crime magnet”, regularly finding himself in the middle of active police work both as a Deputy and the Sheriff. Pulling from childhood experiences, Sheriff Sanders maintains high expectations of both state and county improvement in the areas of domestic violence, homelessness, and poverty.

Sheriff Sanders enjoys working on cars, boating, and engaging with community members.

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

Wellness. Leadership. Culture. 

How do you build it? In this episode, I nod to 5 concepts we can all take on, regardless of our ranks. (Lead at all levels!)

With popular demand, I’m rolling out more solo eps based on your questions, prompts and suggestions.  Shoutout to prior guest, LT. Ray Polk for the episode question/prompt!

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

We talk about building wellness, but how do we do it at scale?  It starts with us, but it quickly becomes about others- and how we contribute to a COMMUNITY of wellness. In this episode, I am joined by James, a medivac paramedic and MHP, Ashley a federal LEO and physical trainer, and Tom an entrepreneur who comes from a policing family, creating an app to build wellness communities.

We dive into truly all things wellness: fitness, diet, sleep, mental, emotional, spiritual- getting into different modalities, ideas, concepts, and ways to develop our awareness and curiosity to these huge challenges facing our society, but also many constructive frameworks so we can start taking action!

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James Boomhower, MS, FP-C, NR-P, C- NPT, CCISM has been involved in EMS for over 20 years in a variety of health systems. He currently functions in the role of Critical Care Transport Specialist-Paramedic/ Lead Peer Support Director with Boston Medflight of Bedford, Massachusetts 

His desire to bring mental health awareness to the EMS arena has spurred him to create the Stay Fit 4 Duty platform as well as work to implement a peer support program in his workplace. 

 stayfit4duty.org        @stay_fit4duty

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Hey, I'm Ashley! I was a cop for several years before transitioning into federal law enforcement. I’ve shifted my focus to helping other first responders prioritize their health—both physically and mentally.

 I work with first responders/military across the world to build sustainable habits that support long-term fitness, mental resilience, and overall wellness —in and out of uniform. Follow me on IG @first_responder_fitness_coach for tips, motivation, and real talk about the highs and lows of the job.

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Inspired by his lineage, his father being a city manager and grandfather being one of the longest serving police chiefs in Chicagoland history, Tom has dedicated his life to public service and the exploration of how to build technological and social systems that are supporting a greater sense of belonging, connection, and wellbeing.  

Tom weaves a practical application of how technology can serve individuals, our local communities, and eventually Earth. This is where the app, Actualize, was birthed from.

https://actualize.earth/  @actualize_earth

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

Blue Grit Wellness (and Radio) was created to promote health in all facets.. but one topic where I've been admittedly light has been financial health (likely due to my lack of expertise compared to the others!)  In this episode, I am joined by fmr. local LEO, Bryan Pitman who now works as a financial advisor.

I first heard Bryan speak at a local police wellness event, (shoutout to Issaquah!), which was one of many appearances he makes to help our first responder community with these crucial topic. Beyond giving listeners things to think about with money and planning, he shares his story about getting into law enforcement, what prompted his unanticipated exit, and how he strives to serve others in a new way today.

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Bio from Bryan:

After September 11th, 2001, I graduated from Seattle University, studying criminal justice and economics. I spent over a decade as a police officer and collision investigator in Pierce County.

Finding a financial advisor and allowing someone into your world of finances can be deeply personal.  My client support team and I show up to work to help people and their families achieve what is financially most important to them.  With my wife, and our young daughter, I enjoy skiing, outdoor activities and staying involved in local community events.

https://www.edwardjones.com/us-en/financial-advisor/bryan-pitman

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

For the newly hired rookies (and frankly all future prospects and candidates!) I am sharing and breaking down ten tips from a PoliceMag.com article by Ronnie Wendt.  I share the tips, expand and explain my take and spin on the tips.  Listen in, share with your new folks, and you'll see themes that have strong carry over for veteran officers (and other industry professionals) as well!

Article: "How to Survive the Academy"

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

High divorce rates.  Failed communication. Vices. In this episode, Dr. Jena Casas returns to BGR to help us iron out these notions and help us challenge their validity.  Beyond that, we discuss what we need to DO about them and the dynamics that may help us drift toward them.  This is a listen that hits on all the wellness intersections- a must listen and share for all first responders and family members alike!

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Dr. Jena Casas is a Licensed Clinical and Police and Public Safety Psychologist who specializes in consultation and treatment for first responders, their families, and their organizations. She owns a private practice in Nevada and serves residents across Nevada and in PSYPact participating states. 

She also contracts with organizations to provide consultation, education, training, and crisis services. You can learn more at the ridges.com or @doc.jena.

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

Clee and I connect over his career of service- from military years to policing which includes school resource officer and his current role in special assault investigations. He shares about serving the need of victims and the vulnerable and how he has embraced his gifts of creating, writing, speaking and animating to expand positivity and connecting between cops and community.

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Clee Tilman: Paratrooper to Peacekeeper, Author to Animator

From the skies to the streets, Clee Tilman embodies a unique blend of discipline and creativity. A former Army Paratrooper and Parachute Rigger, Clee's journey began with rigorous training that forged a steadfast sense of responsibility. After mastering law enforcement at the Police Academy, he dedicated himself to serving his hometown, where he wears two badges—one for his full-time role and another part-time.

But Clee’s story doesn’t stop at law enforcement. As an author of five insightful books and a charismatic host of a weekly live broadcast, he inspires with motivational tales that resonate deeply. His creative spirit shines through in animated cartoons featuring Sgt B. Safe, where safety meets entertainment, making valuable lessons accessible and fun.

With a mission to uplift and educate, Clee Tilman transforms his diverse experiences into a positive force for change in the community.

YouTube: https://youtube.com/@cleetilman9165?si=4Z6l8BbWKWWT0IZJ

Spotify: https://open.spotify.com/show/6sG8hSEyp2X59nr86Ubn4Y

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...

We talk about back up weapons, back up lights.. back up and contingency plans for each and every call- to include the 800 pound gorilla popping out of a trunk on a traffic stop- to train our brains and prep for the best AND worst. (Wait, your FTOs didn't pitch you those scenarios??)

And yet... when we talk about our own career paths and livelihoods, we often shy away from thinking what we would do if not this job.  I am a fervent believer that embracing the eventuality of leaving this career- whether after 3 or 30 years will only make us better cops and first responders - and more engaged for all the days we ELECT to continue in this role and path.

I am joined by Devonta (returning from ep. 174) and Vince from Welcome to the Street.  We dive into skill development for the job, roles, and beyond. We talk starting new businesses and projects so that we can serve BEST with peace of mind and PASSION.

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Devonta is a 7-year police veteran, active SWAT operator, and school resource officer. He spent six years on patrol in both Georgia and Ohio before transitioning into specialized roles. Vince is a 13-year police veteran with experience in patrol, criminal investigations, narcotics enforcement, and fire investigations. Outside of law enforcement, Vince is also a franchise owner of an ice cream shop. Together, they combine their diverse experiences to help officers save time and easily stay updated on critical legal developments, ensuring they can focus on what matters most—serving and protecting their communities.

Devonta Richardson and Vince are the founders of Welcome to The Street, where they’ve developed a unique way of delivering police news, case law, and legal updates directly to officers. Through their weekly newsletter, they make complex legal information easily digestible by cutting through the legal jargon. Their innovative approach uses scenarios and micro-learning to ensure officers truly understand and retain the material, helping them stay sharp and informed on the go.

Website: www.welcometothestreet.com

Questions, topic ideas and feedback? Send a line!

To stay connected with the latest and exclusive content:

Subscribe to the FREE newsletter at on bluegritwellness.com  !

Don’t forget to follow and subscribe to Blue Grit Radio on Apple, Spotify, YouTube and more!  Sharing the show and episodes to your friends, peers, circles and social platforms is one of the greatest compliments I can receive- which truly helps the show grow.

Please help support a healthier first responder community by giving us a 5 star rating (Spotify and Apple) and a review (on Apple) to help others find the show.

Need help with entry-level, promotional testing, career & mindset coaching? Stop spinning your wheels and prep the right mindset and awareness of all the critical hiring steps with my comprehensive hiring guide:
bluegritwellness.com/shop 

Email at [email protected]

-------------------------------------

Want to safeguard your health and the health of your team?

United Diagnostic Services brings hospital-grade diagnostic technology directly to first responder agencies, making early detection of heart disease and cancer simpler than ever.

For more information, visit udshealth.com

-------------------------------------

*the opinions expressed in all episodes of this podcast and related materials do not reflect on any departments agencies. 

music credit: Drive by ASham...