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Curt and I are tasked with approving or modifying requests for equipment in our department.  In this episode we run through some of the more notable 'no's" and some that passed the sniff test.

Check out our other episodes where we build workouts and go into the nuts and bolts of firefighter fitness.

Find the Buy Me A Coffee Button on 4thShiftFitness.com and donate to the show to keep us caffeinated and opinoinated.

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Spoiler alert, the first 10 minutes are all about how much Bad Vegan, Inventing Anna, and Dropout, annoy me.

But then we build some workouts.  One strength-focused one and another conditioning/hypertrophy-focused one.

Obviously these are not designed specifically for you as a client so please take that as a disclaimer and warning.

But absolutely take our rants in the last 10 minutes of the episode as personally as possible.

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Another Spring 4 Change is in the books!  We took a totally different approach this year by using the podcast and a follow up summary per week.  While it definitely wasn't as comprehensive or overbuilt as years past, it was far more do able and sustainable for Annette and myself.

Thank you for following us through the four pillars of wellness; Sleep, Nutrition, Mindfulness, and Fitness.

Share these episodes with anyone who may benefit or just tuck them away for a rainy day.

Check out what Annette is doing @FireRescueWellness and don't forget that we're donating money to the IAFF Center Of Excellence in April.  Find the Buy Me A Coffee Button on 4thShiftFitness.com and contribute today.

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Week 4 topic 3 of 2022 Spring 4 Change is, Mindfulness.

A topic that feels like Algebra class (for me. probably more like advanced physics for the rest of you.)

But keeping a mindfulness practice or at least understanding the benefits can go a long way towards keeping your head on straight over the course of 25-35 years.

We give a ton of personal insight and tactics in this one so feel free to take some notes and steal what works for you.

To donate to the IAFF Center Of Excellence, go to 4thShiftFitness.com and find the Buy Me A Coffee button on the Tailboard Talk Podcast pages.  All money raised in April is going there and if you want more information, check out their website at IAFFRecoveryCenter.com

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Probably best information delivered with the worst audio you'll ever hear in podcast form.

Join us in week 3's episode for the nutrition pillar of Spring 4 change.

Are you the Titanic, arranging the chairs on it, or a human bowling ball?  How many teeth have been lost on frozen protein bars?

More importantly, the money raised in April through the Buy Me A Coffee Button on the 4th Shift Fitness website is going to the IAFF Center Of Excellence.  So head to 4thShiftFitness.com and look for the Episodes page to donate.

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Rescue1CBD Use code TAILBOARD for 15% off

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

Athletic Brewing- Code TTFP10

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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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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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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

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Rescue1CBD Use code TAILBOARD for 15% off

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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.

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Rescue1CBD Use code TAILBOARD for 15% off

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