Episode Summary

In this episode of The Aging Well Firefighter, Roy Smalley sits down with Jessica Nowak — founder of Inferno Fitness and Resilience, trauma survivor, and trauma‑informed coach — to talk about how real resilience is built. Drawing from her own personal and professional experiences, Jessica unpacks how high performers can push themselves to exhaustion without realizing it, and how to recognize the early warning signs before burnout takes hold.

Together, Roy and Jessica explore the physical, hormonal, and emotional toll of winter fatigue and shift work, the ties between trauma and performance, and why rest isn’t weakness — it’s readiness. This is an honest and timely conversation for first responders, families, and anyone who keeps showing up — often at the expense of their own health — and wants to learn a better way.

Key Topics Covered

* The connection between seasonal depression, trauma, and high performance

* Why first responders often miss the early warning signs of burnout

* Practical tools for grounding, self‑check‑ins, and managing stress

* The role of hormones, sleep, and nutrition in mood and motivation

* Self‑awareness vs. self‑sacrifice — breaking the “always on” identity

* The importance of rest and recovery as a form of readiness

* How to rewire your nervous system for calm and long‑term resilience

* Building routines that balance duty, purpose, and personal well‑being

Call to Action

If today’s episode resonated with you, check out Roy’s companion article, Surviving the Winter Blues (link) It expands on the science and daily strategies for managing seasonal depression — the perfect companion to this conversation with Jessica.

Take a few minutes this week to:

* Pause and self‑check — where are you mentally, physically, emotionally?

* Build in movement and hydration, even in small doses.

* Give yourself permission to rest and recharge — not as retreat, but as readiness.

How to Reach Jessica

* Instagram: @InfernoFitness1

* Facebook: @InfernoFitnessMarinette

* LinkedIn: Miss Jessica Nowak

* Website: jessicasresiliencetraining.com

Where to Contact Roy

* Instagram: @roysmalley.us

* Facebook: @roysmalley.us

* LinkedIn: roysmalley

* All my links in one place: www.roysmalley.us

Invitation to Subscribe

If you found value in this episode, share it with your crew or someone who might need the reminder that taking care of yourself is part of serving well.

Subscribe to The Aging Well Firefighter wherever you get your podcasts —and remember to fight wisely, age bravely, and keep looking for the light.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.agingwellfirefighter.com