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As part of the Devote December series, we're talking to people who have used physical fitness to improve their mental health.  Matt Spaid is an incredible example of just that.

Matt is a former Marine and current firefighter who developed PTSD and is sharing his journey with us.

In part 1 of the story, we'll hear how Matt's PTSD developed, how it led to the loss of his fire department job, his coaching job, and in his words "I lost my mind."

Matt continued a rollercoaster of events, eventually leading him to Camp Hope, where he was able to start building his life up again.

A special thank you to Matt and his wife Lori, for using their story to help others.

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During the month of December, we're talking to people who have stories to tell about fitness and mental health.

Kelsey has a story of resilience, perseverance, and, growth that will absolutely floor you.

We go into her traumatic past, current struggles, and the ways she has used and is using fitness and nutrition to keep her above board and operating at a high level.

If you're interested in learning more about Devote December, the best place to look is Instagram or FB.  Join us in raising awareness and taking action against fire and EMS suicides.

Shout out to 10.40.10 Fitness for the work you're doing.  Check them out on social. 

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This episode is going to sound a little different and not just because I'm recovering from COVID.  

But, after a quick bit of housekeeping on that very subject, we'll talk about how the incentivized fitness program went.  I'll give you an overview of participation as well as some takeaways that you can use for your programs.

Then, we're revisiting the #DevoteDecember portion of Episode 3.  I know, I know, we're talking about Devote December a lot.  But, that's because it's starting in like two weeks!

There's a ton jammed in this short episode so make sure to reach out if you have any questions or anything to add.



 

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Today we're talking Tiny Habits.  A system used by BJ Fogg and the subject of one of the most applicable TED Talks ever.  Implementing any sort of meaningful change has to start small.  There are three things that need to happen and one major way to structure it to give the best chance of success.

We're going to use the Tiny Habits model as a way to get ready for #DevoteDecember, which is just one month away!

Check out how Annette and I are going to get ready for December and the tiny habits you'll see from us in the next month.

Here is the video we're referencing:

 https://youtu.be/AdKUJxjn-R8

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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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Episode 6 is an amazing interview episode with Dr. Brigitta Ziemba, ND.  But not only is she a naturopathic doctor, but she is also a front-line paramedic with over a decade of experience.

We discuss how she balances the life of a naturopath with the regimented SMO driven occupation of a paramedic as well as some fundamental pillars of health and wellness.

Dr. Brigitta shares a very unique perspective on wellness and the future of our ability to stay resilient and healthy in these trying times.

Find her on IG at @dr_brigitta_nd 

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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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Everyone loves to go 'All out' but doing all the time that leaves some major blindspots in your fitness and more importantly, how your fitness transfers to the fireground.

Today we're talking about a topic that Aaron Quinn briefly touched on in episode 4.  We'll review what maximal and submaximal training are and some downfalls of using maximal training as your only training.

I'll also give you a couple of ways to incorporate submaximal training immediately!

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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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Today we're talking to Aaron Quinn from the City of Oakland FD.  Aaron grew up in Oakland, Ca has been with the Oakland FD for 20 years.  He has been integral in the fitness and training of new recruits as lead instructor at the training tower.

We run through his philosophy and tactics as a veteran FF, instructor, and mentor.  As well as the changes he's seen in the fire service in the past 20 years.

I also bait him into one of my favorite conversations; working out in fire gear.

Find Aaron on Instagram, @Live.Serve.Thrive 

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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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Three topics nail the Fitcast principles of Purposeful, Practical, and Applicable.  We're going over my department's FIRST EVER incentivized fitness program.  I developed this program and will talk about how it was structured, how I presented it to the union and department, and how it's going.  Also 4 things you NEED to do when pitching a program to your department.

September is also Suicide Prevention and Awareness Month and there is no more appropriate time to talk about Devote December and Spring 4 Change.  These are two campaigns that I am a part of with Annette Zapp from FireSQFitness with the goal of reducing and preventing Fire and EMS suicides.

I go into detail on the purpose, goals, and future of both campaigns and how they stand to change the fireservice.

Shout outs in this episode to:
Annette Zapp
Scott Forbes
Kate Colvin
Allison Braeger
Wendy Lund
Code 15 Project
First Responder Sleep Recovery
Firefighter Behavioral Health Alliance
Illinois Firefighter Peer Support

And here is the study I referenced regarding exercise and its benefits to those with depression;
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/

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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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In this episode, we'll talk about using fitness trackers as firefighters and paramedics.  Can they be effective and useful even though we live by a different set of rules?  Here's the episode breakdown:

1:00 Welcome and topic intro
1:41 September Fall Fitness Initiative preview
2:35 Intro to fitness tracker types and features
5:29 What is the Whoop Strap?
8:15 Whoop vs Apple
9:20 Sleep tracking and how Whoop helps keep you healthy in the times of COVID
12:00 Heart Rate tracking during incidents on shift
13:45 Whoop Cons
17:50 How much does it cost?
20:15 General fitness tracker advice and takeaways
21:45 Call to action and conclusion

More information on the Whoop is on their website Whoop.com  Tons of discount codes are available so take a look around first.

Follow me on social FB, YouTube and IG are both @4thShiftFitness 
EMail is [email protected]

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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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Welcome to the new and improved Tailboard Talk.  The best resource for firefighters and paramedics health and wellness.

Making Tailboard Talk a Fitcast instead of a video segment will make it more portable, more digestible, and let us get into more detail on the stuff you need to know to keep yourself in the fight, in service, and happy in retirement.  

In this episode, we run through my bio, the history and purpose of 4th Shift Fitness, and some ground rules on what Tailboard Talk will be and will NOT be.

Thank you to Mikey, for the intro music, he can be found on IG at @mikeystarterkit

Thank you, Kenzie Hayes, for the help on the logo, shes at @kenz.hayes on IG

Thank you, Wendy Lund (@WLund100) and Annette Zapp (@FireSQFitness) for pushing the process forward

The biggest thank you to my wife Katie, for...everything.

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.