Forged by FIRE with Ryan Rodriquez

Those of us who are firefighters and work in EMS are known as “shift workers” because we work outside of the typical hours of 9am to 5pm.  Depending on how busy our department, our station, and our truck is, the amount of sleep we get is usually in the hands of the Fire & EMS gods, but that doesn’t mean that we are totally helpless and can’t do something about it.

How many times have you heard someone say, “I’ll sleep when I’m dead!”  Now, how many times have you rolled your eyes at the person who said it?  I know I do.  I can’t understand how people wear lack of sleep as some kind of badge of honor.  If they were being productive, that’s one thing, but in the instances that I’ve experienced people say that, that’s not the case.  They are chugging energy drinks as if they are some kind of on-duty replacement for their off-duty alcohol dependence, which is a whole other topic itself.  However, by continuing to shoot ourselves in the foot when it comes to getting quality sleep, we are running toward burnout and disease.

In today’s episode, I am going to talk about how not getting enough sleep is literally killing us and what we can do to help be our own advocates when it comes to getting the quality sleep that we need. 

-- 

Firefighter Podcast Facebook Community 

12 Days of Kaizen

First Responder Sleep Recovery Training

Do Firefighters Shift Schedules Affect Sleep Quality?

Shift Work and Sleep

Book: The Sleep Revolution: Transforming Your Life One Night at a Time

Book: Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

I hope you all had a great Thanksgiving and that you were able to wear your special Thanksgiving pants and pack your bellies full of whatever it is you eat on Thanksgiving. 

I’m not here to lecture you and tell you how to be and that you should be thankful for all you have, you’ve already heard a lot of that already, I’m sure. But in today’s episode, I AM going to talk about how focusing on the positive over the negative can help your health, how gratitude is linked to improved heart-health, sleep, and well-being, and how it can also improve job satisfaction and the way you deal with stress. 

-- 

Firefighter Podcast Facebook Community 

12 Days of Kaizen 

Gratitude and well-being: A review and theoretical integration 

The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients

A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior

Gratitude influences sleep through the mechanism of pre-sleep conditions

We as firefighters are labeled as “first responders”.  Think about that for a moment...we are called first responders, not “first reactors”.  We are expected to respond to incidents rather than react to them.  But what exactly does that mean?  What’s the difference?  And IS there a difference? 

I’m here to tell you that there ABSOLUTELY IS a difference when it comes to responding versus reacting. 

In today’s episode, I will talk about the differences, go over some examples that I’ve witnessed, and provide you with some strategies to help change your mindset from reaction-based panic to response-based control. 

-- 

Firefighter Podcast Facebook Community

http://bit.ly/IGNITEdFirefighterPodcastCommunity 

IGNITEd Readers Book Club 

https://www.facebook.com/groups/ignitedreaders 

Disney+ free from Verizon 

https://www.verizonwireless.com/solutions-and-services/disneyplus/?cmp=KNC-C-HQ-PRO-R-BP-NONE-UnlimitedDisneyPlus-2K0PX0-PX-GAW-71700000059062055&gclid=Cj0KCQiAiNnuBRD3ARIsAM8KmlsK18xhVY2pD1q658-9Z_ehNqQJYegwP2mAyuo6oNcgaMCfII1Hn3gaAq2JEALw_wcB&gclsrc=aw.ds 

12 Days of Kaizen 

http://bit.ly/12dayskaizen 

Respond Vs. React: How To Keep Your Cool in Times of Stress 

https://mindfulminutes.com/respond-vs-react-how-to-keep-your-cool-in-times-of-stress/

While we’d all like to blame our problems on everyone and everything else, one thing we need to keep at the forefront of our mind is that it is OURSELVES who are often our own worst enemies.  Ego hinders us at every turn.  We feel that we are entitled to things or positions due to either our time invested or our “amazing abilities”. We spend a lot of time spending money we don’t have on things that we can’t afford to impress people we don’t even like.  All for what?  Some false sense of accomplishment.  

In order to live a genuine and fulfilling life, we’ve got to stop “playing the game” and start building our own empires.  I’m not just talking about monetarily, either. As Ryan Holiday puts in his book, Ego is the Enemy, once you start being consciously aware of putting your own ego in check, “you will be less invested in the story you tell about your own specialness, and as a result, you will be liberated to accomplish the world-changing work you’ve set out to achieve.”  In today’s episode, I’m going to talk about what ego is, how it affects us, and I will give you some strategies you can put in place to help keep yourself in check.  That way, you can remain focused on YOU OWN world-changing work that you hope to achieve. 

__ 

Firefighter Podcast Facebook Community 

IGNITEd Readers Book Club 

Dunning-Kruger Published Paper

Additional Reading

In this episode I get to have a conversation with Jordan Raye, founder and leader of Alpha Maiden.  She has a clear mission of helping women become strong mentally and physically in order to become the warrior that they’re meant to be. Jordan is the epitome of how fostering strength from within can translate to all areas of your life.  In her social media posts and on her website she shows incredible vulnerability which is a testament to just how strong she is. In a male-dominated career, women in the fire service account for about 3%.  The job of a firefighter is incredibly demanding on a physical and mental level.  

So, I want to dedicate this episode to that 3% and bring awareness to the unique challenges that you may face as women in the fire service. Jordan seeks to develop powerful women everywhere!  She brings a focused and motivating perspective to her followers and clients around the world! Join the brotherhood of firefighters and EMS professionals who want to civilize their minds, and make savage their bodies by joining the IGNITEd Firefighter Podcast Community on Facebook.  This is where you can connect with me and other firefighters all over the world!  We can share our experiences and gain insight from each other as we deal with the struggles that we may be facing. 

--

Alpha Maiden (https://alphamaiden.com/)

IGNITEd Firefighter Podcast Community (https://www.facebook.com/groups/IGNITEdFirefighterPodcastCommunity/)

Today we’re talking about something near and dear to my heart, firefighter functional fitness.  In this episode, I have a great conversation with Dan Kerrigan and Jim Moss, the authors of Firefighter Functional Fitness, basically the fitness “bible” for firefighters. If these guys aren’t on your radar yet, they will be after this!  

Their practical approach to functional fitness as it specifically relates to the fire service is what they are well known for. There are some bold, but much-needed claims that they make in their book and oftentimes on their social media.  Things like, “The extent to which a firefighter develops their cardiovascular capacity will ultimately determine whether they are an asset or a liability on the fireground.”  These are hard truths that we sometimes choose to ignore and in doing so, we shirk accountability. You’ll hear me ask them about the 4 Pillars of Firefighter Functional Fitness and how accountability plays a huge role in it.  

You’ll also hear me talk to them about how being mindful in your physical training also relates to building your character as well as your leadership skills. Join the brotherhood of firefighters and EMS professionals who want to civilize their minds, and make savage their bodies by joining the IGNITEd Firefighter Podcast Community on Facebook.  This is where you can connect with me and other firefighters all over the world!  We can share our experiences and gain insight from each other as we deal with the struggles that we may be facing. -- Links mentioned in this episode: UL Sponsorship Firefighter Functional Fitness Firefighter Toolbox Yoga for First Responders Fit to Fight Fire

--

Fit to Fight Fire (http://www.fittofightfire.com/)

IGNITEd Firefighter Podcast Community (https://www.facebook.com/groups/IGNITEdFirefighterPodcastCommunity/)

When we hear that one of our fellow firefighters is going on a “diet” we sometimes tease them or try to make things worse for them by bringing sweets into the station.  None of this is productive and just makes you look like an asshole. While we shouldn’t be constantly “on a diet” we should be MINDFUL of our diet. Going on a special diet from time to time is perfectly fine.  However, most trend “diets” aren’t sustainable, and they aren’t meant to be, hence the term “trend”.  What’s sustainable is a healthy lifestyle.  

One of the elements you have full control over is what kinds of foods you are putting into your body. In today’s episode, I’m going to speak specifically about carb cycling; what it is, and give you some strategies and tools to help you use it in working toward any weight-loss goals you might have. 

Join the brotherhood of firefighters and EMS professionals who want to civilize their minds, and make savage their bodies by joining the IGNITEd Firefighter Podcast Community on Facebook.  This is where you can connect with me and other firefighters all over the world!  We can share our experiences and gain insight from each other as we deal with the struggles that we may be facing. - Show Notes/Links: Portion Control Hand Guide Infographic (Pn1) Carb Cycling YouTube Video Underwriter’s Laboratories sponsorship link Firefighter Podcast Facebook Community

--

Portion Control Hand Guide Infographic (Pn1)

Carb Cycling YouTube Video

Underwriter’s Laboratories sponsorship link

Firefighter Podcast Facebook Community

Studies have shown that inhalation or absorption of carcinogens is how firefighters are most likely exposed to cancer risk.  Exposure can come from direct contact with the skin to dirty gear - including gear removal - or indirect contact by off-gassing. While there is a wider awareness of the danger that dirty gear represents to firefighters, it is still the prevailing cultural and work norms that more often determine when firefighters don their gear and how that gear is maintained.  Peer pressure and organizational imperatives will override safety culture in many instances. In today’s episode, I will discuss what the research shows about carcinogens and what we can do about it, make the case for a change in mindset regarding the “badge of honor” mentality, and provide some strategies to help lower the risk of cancer from needless continued exposure. Visit our show sponsor link: https://smokealarms.ul.org/ 

__ 

Click HERE to get your FREE COPY of the 12 Days of Leadership Challenge that I mention in the episode! 

Click HERE to visit the website and learn more about me and the IGNITEd movement. Join the brotherhood of firefighters and EMS professionals who want to civilize their minds, and make savage their bodies by joining the IGNITEd Firefighter Podcast Community on Facebook.  This is where you can connect with me and other firefighters all over the world!  We can share our experiences and gain insight from each other as we deal with the struggles that we may be facing. Connect with me on Facebook, Instagram, and Twitter! 

__

“Firefighter Decon Challenges?  Try A Communication Intervention.”  

“Firefighter Decon Challenges: Knowledge vs Practice” 

“Clean Gear is the New Badge of Honor” 

Videos mentioned: 

The Invisible Danger of Bunker Gear Transfer 

Clean Gear As the New Badge of Honor 

Studies mentioned: 

1 Harrison, T.R., Wendorf Muhamad, J. Yang, F., Morgan, S.E., & Talavera, E., Caban-Martinez, A., & Kobetz, N. (2018). Firefighter attitudes, norms, beliefs, barriers, and behaviors toward post-fire decontamination processes in an era of increased cancer risk. Journal of Occupational and Environmental Hygiene, 15(4), 279-284. DOI: 10.1080/15459624.2017.1416389 

2 Harrison, T., Yang, F., Anderson, D., Morgan, S. Muhamad, J., Talavera, E., Solle, N., Lee, D., Caban-Martinez, A., Kobetz, E. (2017). Resilience, culture change, and cancer risk reduction in a fire rescue organization: clean gear as the new badge of honor. Journal of Contingencies and Crisis Management: Vol 25 (30), 171-181.

As firefighters, we work in physically, emotionally, and psychologically challenging situations.  It’s the nature of the job and for a good part, that’s why we are attracted to the job in the first place, for the challenging element.  But with those challenges come the pressure to constantly perform, often times with limited resources.  

These difficult work conditions can lead to burnout over the long-term. So what IS “burnout”?  In today’s episode I’m going to talk about what burnout is, how it affects us, and I will provide some strategies that we can use to help fight it so that we can keep our love for the job and retire with pride and fulfillment. 

Visit our show sponsor link: https://smokealarms.ul.org/ 

_________ 

Click HERE to get your FREE COPY of the 12 Days of Leadership Challenge that I mention in the episode! 

Click HERE to get your FREE COPY of the Motivation Worksheet! 

Click HERE to visit the website and learn more about me and the IGNITEd movement. 

Join the battalion of firefighters and EMS professionals who want to civilize their minds, but make savage their bodies by joining the IGNITEd Firefighter Podcast Community on Facebook.  This is where you can connect with me and other firefighters all over the world!  We can share our experiences and gain insight from each other as we deal with the struggles that we may be facing. Love to read?  Join the IGNITEd Readers Book Club on Facebook!  Learn about new books and share your favorites!  We also have a monthly group read with discussion questions at the end of each month! 

__ 

Connect with me on Facebook, Instagram, and Twitter!

As firefighters, we are a unique culture.  We tend to fall into the Type A personality category where we are very competitive, have an ingrained sense of urgency, and have an affinity toward being hostile and aggressive.  However, we also have a handful of Type B personalities as well; people who are relaxed, patient, and easy-going.  

Something important to remember is that one isn’t more productive or effective than the other.  Both serve their purpose for different situations. We shouldn’t think of ourselves as strictly one or the other.  And we damn sure shouldn’t act like one is “better” than the other.  We should be adaptable to each situation that presents itself and utilize traits from both sides of the coin.  Think of it this way, a carpenter doesn’t just have a hammer in his toolbox.  He’s got an array of tools that he can use for specific projects because he understands that a hammer isn’t the end all, be all. Within our organizations, we operate in sub-cultures under the umbrella of being firefighters and EMS professionals.  

Each of our respective organizations have a mission, vision, and values.  If not, then you’ve got some work to do.  It’s up to us how we want our cultures to look.  Do we want to operate under the table, motivated by selfish political gain, or do we want to operate in a manner that promotes a healthy culture where we put our cards on the holy dining table that we all talk a big game about and operate in a truthful and respectful way where mutual benefits are the goal? Today, I’m going to identify some challenges that face us as a culture,I’ll  give you some personal examples I’ve had in dealing with toxic culture, and provide 3 strategies to help you build a thriving culture no matter what organization you belong to. 

Visit our show sponsor link: https://smokealarms.ul.org/ 

_________ 

Click HERE to get your FREE COPY of the 12 Days of Leadership Challenge that I mention in the episode! 

Click HERE to read more about and purchase the 28-Day Ignition Workout Program! 

Click HERE to visit the website and learn more about me and the IGNITEd movement. 

Join the battalion of firefighters and EMS professionals who want to civilize their minds, but make savage their bodies by joining the IGNITEd Firefighter Podcast Community on Facebook.  This is where you can connect with me and other firefighters all over the world!  We can share our experiences and gain insight from each other as we deal with the struggles that we may be facing. Love to read?  Join the IGNITEd Readers Book Club on Facebook!  Learn about new books and share your favorites!  We also have a monthly group read with discussion questions at the end of each month! 

_________ 

Connect with me on Facebook, Instagram, and Twitter!