Fire Rescue Wellness

Meeting amAZing people is my jam, and I met Kealey Wohlgemuth last summer at the NSCA National Convention with her Ph.D. advisor, previous guest, Dr. Jacob Mota, and other lab mates.

Hear Dr. Mota's Episode here!

Kealey is doing great work in firefighter research, and we chatted about the projects she's currently working on.

Kealey is a third-year Ph.D. student from Topsail Island, North Carolina. She completed her undergraduate and master’s degrees in Exercise and Sport Science at the University of North Carolina at Chapel Hill. She is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and a Certified Sports Nutritionist through the International Society of Sports Nutrition. Kealey’s research interests include neuromuscular performance, skeletal muscle imaging, and resistance training within special populations (i.e., aging, tactical).

So what, now what?

Firefighting is incredibly taxing, and having the fitness and outstanding technique gained through years of experience seems very important in Kealey's experiments.

Email Kealey: [email protected]

Check out the lab's website

Kealey's LinkedIn

Find her on Twitter @KealeyWohl

Listen to Vanessa Frost-Piedrahita's Episode here!

*****
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It was a wild twenty years. I started the fire service with a group, and we lost one quickly through attrition and another three years in (to another department). As of 3.15.24, six were still standing, and now there are five. Best of luck to my remaining homies, Barnes, Fitzloff, Sievert, Saylor, and Detolve!

Today's podcast relates twenty things I learned in the fire service in twenty years. I did forget a very important one; it's the most important thing I learned.

Never forget the power of the words, "I've got you."

So what, now what?

You can't predict outcomes, so it's untruthful to tell someone, "Everything will be ok," or "Of course, you're going to live."

But there is nothing more powerful than "I've got you."

You can check out the band mentioned in the episode here

Listen to the importance of gear fit on Episode 65

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Check out the fundraiser event in Illinois in July!

Project Fire Buddies is the most powerful charity I've ever seen in action. It's a testament to what firefighters can do when presented with a challenge. Special shout out to my Local, IAFFL2986, and our coordinator, Tom Collins! TC is amazing.

Watch a video about PFB!

Ryan Ballard and I did something I've only done one other time in the history of the podcast-we had an interview without having met first! It worked out great. Ryan made me cry a couple of times, and he was a rockstar.

In his words:

My name is Ryan Ballard. I am committed to a life of servitude and making a positive impact. I am the Chief Operating Officer of an awesome nonprofit, Project Fire Buddies. I am also a career firefighter/paramedic. I have been in the fire service for 19 years, ten years part-time, and am in my ninth year full-time.

Project Fire Buddies is my passion. We are a fantastic organization that offers support and gives back to children fighting critical illnesses. I am dedicated to our organization's growth. We have very ambitious goals for making this nationwide.

I am also an aspiring leader dedicated to the growth and development of others. My goal is to lead effectively and inspire and cultivate leadership skills in those around me. I am committed to fostering an environment where every individual can become a more capable and impactful leader than I can ever be. This commitment to others' development is a cornerstone of my leadership philosophy.

I enjoy hanging out with my family and friends, golfing, coaching my son in hockey, and learning. I am a nerd in certain subjects like science, life longevity, and more!

So what, now what?!?

You can start your own Project Fire Buddies chapter in your department regardless of what type of department you are.  Reach out to PFB today, and let's help Ryan and his team take this project nationwide.

Contact Ryan on LinkedIn

Email Ryan [email protected]

Check out the website to get started with your chapter.

Check out the fundraiser event in Illinois in July!

*****
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If you missed AMC on 7-Minute Science, check out the webinar here!

Dr. Chizewski and I have been friends for several years, beginning when I was a guest lecturer in her class, and she was a professor at Benedictine University in the town where I work. We've stayed in contact, and I've proudly watched her career trajectory.

Annmarie and I discussed firefighter wellness research, using movement as medicine, and how doing small things adds up to big improvements in health over time.

Dr. Chizewski is a kinesiology professor at the University of Illinois at Chicago (UIC) specializing in psychophysiology with specific interests in firefighter and tactical athlete wellness. Her research examines physical, mental, and cognitive well-being in high-stress occupations to optimize health, performance, and resilience. She aims to foster strength, confidence, and resilience in her students and athletes. Dr. Chizewski holds credentials including National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist and USA Weightlifting Olympic Lifting Level 1.  Her approach integrates education, research, and hands-on coaching to support total human optimization. Students and clients benefit from Dr. Chizewski’s passion for unleashing human potential through innovative coaching and scientifically grounded techniques.

So what, now what?!?

Improving firefighter health and performance is a stepwise process that takes time, energy, and commitment. But it is worth it!

Follow Annmarie on LinkedIn

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Register for 7-Minute Science here

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FRW20 at Fluid Nutrition

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I'm retiring and working with an all-female crew on my last day. If you want to commemorate the day with us, your last chance to order your HERSTORY shirt is 3.5.2024! Make sure you take a pic and post it to your social media on 3.15. Tag me so we can celebrate together!

Dr. Jacob Mota (Episode 28) recently introduced me to Brian Newman, and we hit it off immediately. However, I'm unsure whether we completed a single thought on this episode. Buckle up!!! You may want some caffeine, and you FOR SURE want to listen to this on 1X speed or slower.

Also, ICYMI, here's the link to listen to the 7-Minute Science, where both Drs. Mota and Newman spoke!

Dr. Brian Newman serves as the Athletic Trainer and Strength & Conditioning Specialist for the Fort Worth Fire Department. Dr. Newman has brought his 15+ years of experience within Major League Baseball to build a sports medicine and high-performance model to FWFD. 

Including working with both the sworn civil service professional firefighters and recruits, Brian also serves as lead researcher for injury prevention and performance within the department. 

Brian serves both national and district committees within the NATA and SWATA, along with being a graduate of the NATA Leadership academy. 

Contemporary professional emphasis includes manual therapy and osteopathic approach to rehab and performance, anthrokinimatics, and somatic approach to injury prevention. 

He currently resides in Roanoke, TX with wife Jess (Assistant Athletic Director Sports Medicine at Texas Woman’s Univ), and their two giant Alaskan Malamutes Tonka and Riggs. 

Email Brian at [email protected] (Trust me! This is far safer than a phone call, lol!!!)

*****
Register for 7-Minute Science here

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FRW20 at Fluid Nutrition

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If you want to celebrate my last day in the fire service with me, order a shirt here! Make sure to snap a photo and tag me on social media on 3.15.24 so I can repost your pic.

I met Naomi Spilka in May of 2023 at a Women's Summit hosted by South Metro Fire. Her story and lecture captivated me, and I knew I had to get her on the podcast.

Naomi's intro from the Code-4 website:

Hey there, I’m Dr. Naomi Spilka and I am so glad you’ve come to find me here at Code-4.

 Following my service as a combat sergeant in the Israeli Defense Force (IDF), I moved back to New York City and earned my bachelor’s degree from New York University with a concentration in Military Psychology and Trauma. Shortly after, I began my doctorate in psychology at the University of Denver, ultimately finding my way to Code 4 in 2018. My clinical experiences include detentions, veteran care, forensic and psychological assessment, emergency psychiatry, hospital settings and with the first responder community.  

 Now that all that is out of the way let’s talk about you… 

 Wherever you are in your life and whatever “stuff” you’ve got going on, I will meet you there. We will sort through it together and come up with a plan of action that best suits you, embracing each step forward or back with acceptance and maybe even a little humor. With that said, be prepared for some straight talk, hard questions, and emotional work; seeds have to crack in order to grow, so let’s get cracking! 

So what, now what?

The fire service, law enforcement, and military can be incredibly rewarding but also challenging work. A healthy understanding of 'self' can be one of the first steps in the right direction! Working with a provider can help you discover that self!

Email Naomi: [email protected]

Check out the Code-4 Website

Check out Psypact

Here's another website that might help you find your best provider!

Want to see a pic of the famous farting bulldog? Click here.

*****
Register for 7-Minute Science here

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Get on the Waitlist for Building Your Career in Fire

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Discount Code:

FRW20 at Fluid Nutrition

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Would you like to help me celebrate my retirement on 3.15.24?  My department is staffing an entire firehouse with females on my last day! You can order a commemorative Making Herstory shirt here and make sure you take a picture and post it on social media that day (and tag me!!!!) Orders are for shipping to USA addresses only and end on 3.5.25.

Welcome to Part II of the series on Fairfax County Fire Rescue's Health and Wellness program. Hop back and listen to Part I if you missed it!

Today's guest is Jake Patten, a vivacious strength and conditioning coach who previously worked in college athletics before finding his way to the dark side.

Jake and I discussed how the S/C staff interfaces with the line personnel and the details of the services provided by FCFR. Thanks for listening.

So what, now what?

Attention to detail and treating each individual like an individual makes for a successful sports team and FFCFR is recreating that model with their personnel. 

Check out Jake's Bio

Follow WellFit on IG

Email Jake: [email protected]

Download my blog and needs assessment here!

*****
Register for 7-Minute Science here

Purchase FRW Swag here

Get on the Waitlist for Building Your Career in Fire

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Discount Code:

FRW20 at Fluid Nutrition

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Click here to download a blog and free Needs Assessment PDF

DC Brian Edmonston is currently the man at the helm of Fairfax County Fire and Rescue's Health and Wellness Section. In this episode, Brian outlines the 25-year evolution of one of the strongest health and wellness programs in the country.

Look forward to additional future guests from FCFR!

Click here for Brian's Bio

So what, now what?

Change in the fire service takes time, dedication, and sometimes collaboration. Set your eyes on the first small thing...and then the next thing. Small wins accumulate into big wins.

Check out the website here!

Follow FCFR on IG

Email Brian: [email protected]

*****
Register for 7-Minute Science here

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Get on the Waitlist for Building Your Career in Fire

Follow Fire Rescue Wellness on the socials...

IG | LinkedIn | Twitter

Discount Code:

FRW20 at Fluid Nutrition

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Kelsey Bailey is a performance dietitian and a repeat guest! You can check out her previous episode and bio here.

On this episode, Kelsey and I spoke about the complexities of the gut and how it impacts overall physical and mental health. One of the major take-homes we'd love for you to internalize is that omeprazole is NOT a long-term solution to belly discomfort! Also, eat your fruits and veggies, please.

So what, now what?

There are solutions to bloating, gas, discomfort, and GERD. Attention to your lifestyle can help and a dietitian like Kelsey can assist you!

Kelsey's top gut health tips:

1-Slow down and CHEW your food
2-Take 3 breaths
3-Eat 80% whole foods
4-Diversify your diet
5-Drink adequate water (0.5-1 x your body weight in pounds)
6-Exercise
7-Self-inventory your stress
8-Pay attention and be mindful
9-Consider a Squatty Potty

Contact Kelsey: [email protected]

Check out her website: www.bwellcolorado.com

See what your poop should look like!

*****
Register for 7-Minute Science here

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Get on the Waitlist for Building Your Career in Fire

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Discount Code:

FRW20 at Fluid Nutrition

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Get on the waitlist for Build Your Career in Fire

Grab the blog and the needs assessment PDF

Scott Forbes is a dad, a husband, an athlete, a nerd, and a wonderful friend and I'm so excited to have him back on the show.  You can check out his bio and his previous episode here.

Today we discussed the most recent research on creatine, but spent the majority of our time telling dad jokes and discussing SLEDGEHAMMERS. Sledgehammers are the big bang for your buck items that you can address to radically improve your health and your lifestyle.

So what, now what??

The big hitters are exercise, eating real food, and sleep. That's it. There isn't any other secret.

Click here to read the study about how exercise reduces diseases and dementia!

Click here to read the study on how exercise helps 26 chronic diseases!

Click here to read about exercise snacks!

*****
Register for 7-Minute Science here

Purchase FRW Swag here

Get on the Waitlist for Building Your Career in Fire

Follow Fire Rescue Wellness on the socials...

IG | LinkedIn | Twitter

Discount Code:

FRW20 at Fluid Nutrition

Affiliate Links

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Check out my TryCreate Affiliate Link (20% off your order)!

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Please rate, share, and subscribe to the podcast!