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"Go the Fu@% to Sleep!" -Jules Winnfield

This episode is all about sleep.  How important it is, how it makes everything better, and also how you're not going to get a lot of it.

But we do have some realistic tips for you, mostly based on years and years of deprivation.

If you like the episode, go to the 4thShiftFitness.com website and donate to the Spring 4 Change campaign.  You'll see a Buy Me a Coffee Button on the episodes page of the website as well as on @4thShiftFitness IG bio.  The money raised in April is going to charity so dig deep.

We're always here for you so reach out and lets chat.

@4thShiftFitness @FireRescueWellness

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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It's time!  April signals the start of the third running of S4C or Spring 4 Change.

Annette and I run through the format for this year, since it's been different every year.

This time we're doing the Tailboard Talk Episode on Wednesdays, followed by a social media blast on Friday.

All money donated in April through the Buy Me a Coffee button on the 4th Shift website is going to a charity that Annette and I are going to choose.

We're in for a great April, join us!

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Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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Kirt and I are talking about building workouts, programs, and our approach to staying injury resilient through a career.

Take what you can use, and put it to work!

Reach out with any questions.

If you like the show, please hit the “Buy me a coffee” button on the website.

Shirts, hats, and stickers available too.

Support the show

Affiliate links:

Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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I mean it looks dangerous, and I've heard that people really get hurt.  And I don't want to be a bodybuilder.  So how important is it really?

Very.

But instead of trying to convince you that it is, I'll just tell you why and you can decide if it applies to you.

It does.

If you like the episode and show, please head to the Latest Episode page on 4thshiftfitness.com and donate.

Shirts, hats, and stickers are available also.

Support the show

Affiliate links:

Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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Love it or Leave it!

Either/Or Thinking is a dangerous, destructive way of thinking that only separates us further.

If you haven't heard of it by name before, I guarantee you've heard some of the questions I ask in the first few minutes.

A little too ranty?  You tell me.

Be Excellent to Eachother.
-Wyld Stallyns

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Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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I pretty much expose myself as one of the great philosophers of our generation on this episode.

Mostly by brutally massacring things that other people have told me.

Here are the highlights:
The more overlap in the Venn Diagram there is, the happier you are.  Also, Nature is metal and will jack you up unless you take measures to fill your vacuums with good stuff.

Make sense?  Thought so.

Listed and let me know what you think.

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Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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We've done a lot of lifestyle episodes here and I like that vein a lot, but there's been a request for a pocket dump.

My daily fire gear carry has changed over the years but I've always kept it light and fast. 

What do you think of my three "secret sauce" tools?

Support the show

Affiliate links:

Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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Recently a story from 2019 resurfaced as charges were brought against a fitness influencer for defrauding her clients.

Curt and I sit down to talk about spotting a fraud and the differences between an influencer, and a coach.

Shoutouts to John Rusin and Ben Bruno for some reference material.

I made a quick mention of a company that does a great job at providing a high level of value to their digital fitness clients.  Find Level 10 on IG and see what they're all about.

Check out 4th Shift shirts, hats, and stickers at www.4thShiftFitness.com

Shoot me a message or email at [email protected] if you want to train with me or Curt.

Support the show

Affiliate links:

Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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One of the unique dynamics of the fire service is the intermittent solo parent system.

Every third day (or more) one of the members is given the reins to the household and the other is on shift for at least 24 hours.

Today Katie and I are talking about this dynamic, most importantly we address the positive aspects of the system.

How do you manage your intermittent solo parenting?

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Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.

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Solo effort on this one but I'm going over a study that caught my eye.  I'll also be doing it in a way that would make any true scientist shake their head and throw a graduated cylinder across the lab.

Effects of Fatigue on Functional Movement Efficiency in Physically Active Adults

Spoiler alert: Fatigue makes us not move so good.

Have a quick listen to hear how to combat that fact and avoid those injuries.

Find the study here:
https://journals.lww.com/nsca-jscr/abstract/9000/effects_of_fatigue_on_functional_movement.93799.aspx

Contact me [email protected]

4thShiftFitness.com for merch and more

Support the show

Affiliate links:

Rescue1CBD Use code TAILBOARD for 15% off

Frontline Optics use code TAILBOARD for 15% off

Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap

Athletic Brewing- Code TTFP10

Submit topics/request guests

Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.