Episode Summary

In this heartfelt episode, Roy opens up about a deeply personal season of loss, stress, and responsibility—and the lessons it taught him about the power of rest. Drawing from his experiences as a firefighter, EMT, fitness coach, and endurance athlete, Roy challenges the “no days off” mentality and explains why rest isn’t a sign of weakness, but a critical part of high performance and long-term health.

This episode is based on Roy’s recent article about rest, which you can read here.

Key Topics Covered

* Personal Story: Roy shares the emotional journey of his father’s final weeks, the demands of family, work, and professional development, and how he learned to intentionally scale back to protect his health.

* Rest as a Performance Tool: Why rest is not a guilty pleasure, but a strategic move used by elite athletes and should be embraced by first responders and high-stress professionals.

* Undulating Periodization: How top athletes plan cycles of hard work and recovery—building strength, endurance, and resilience without burning out.

* Challenging the Grind Culture: The myth of “no days off” in fire/EMS and fitness, and why true toughness means knowing when to step back.

* Practical Takeaways:

* How to build rest into your schedule, even if you’re not a pro.

* The concept of rest-based training: push hard, then rest as needed.

* The physiological and mental consequences of ignoring rest.

* Roy’s Challenge to You:

* Schedule a real rest day or lighter day this week.

* Share your commitment with a friend, your crew, or on social media for accountability.

* Reflect on how you feel before, during, and after your rest day—notice changes in energy, mood, and performance.

* Invitation to Connect: Roy encourages listeners to share their experiences and join the conversation about training smart, not just hard.

Memorable Quotes

* “Sometimes the bravest and the smartest thing you can do is rest.”

* “If the pros are programming rest, why do we treat it like a guilty pleasure?”

* “You cannot pour from an empty cup.”

* “Fight wisely and age bravely.”

Call to Action

Take Roy’s three-step challenge this week:

* Schedule and protect a real rest day.

* Share your commitment for accountability.

* Reflect on the impact—and let Roy know how it goes!

Tag Roy on social media or leave a comment to join the conversation about what happens when we rest like the pros.

Subscribe for more episodes on resilience, recovery, and thriving in high-stress professions. Remember: Fight wisely. Age bravely.

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