The Guns & Yoga Podcast

Welcome to the Guns and Yoga Podcast.  My name is Wendy Hummell.

Cathy Bustos is a retired police Lt. who currently works with first responders as a LPC- Associate at Angels on the Horizon Foundation LLC in Texas.  She provides counseling services to first responders and veterans.  Cathy and her husband, Javier, also a retired Law Enforcement Officer, are known as “That Peer Support Couple”.  They teach, train, and support first responders and their families on the importance of peer support and family wellness.  They share their stories in hopes to help others navigate the challenges of a first responder career such as long hours, hard calls, and having to work holidays. 

I met Cathy and Javier at a conference and had the opportunity to hear them speak.  They are both committed to sharing resources and supporting first responders, veterans, and their families.  Links to their website as well as other resources mentioned will be in the show notes.

During our conversation, Cathy and I discuss a wide range of topics, but one of the reasons I invited her on the show was to discuss her transition from a career in law enforcement to becoming a mental health professional who works exclusively with veterans, FR, and their families.

She references subscribing to a “hierarchy of trauma” along with many other cops and being involved in an OIS is at the top.  During the seminar, she realized after participating in EMDR, Eye Movement Desensitization and Reprocessing, a psychotherapy technique designed to treat distressing memories and related symptoms, she was unable to process the memory of a fallen officer at her agency. 

She also shares the first time she became aware she had a physiological response to trauma. Within a short time frame, her husband was involved in a shooting she worked a suicide call of an officer at her agency, and her marriage was struggling. 

Cathy and I spend time discussing her views and experience as a woman in law enforcement and we both weigh in on the backlash against women in law enforcement following the assassination attempt this past summer against Donald Trump. 

For those interested, I have included some additional resources on cultural competence and working with the FR and veteran population; the FOP Vetting Guide and a link to the Responder Resilience Podcast series for Clinicians working with this population.

LINKS:

Justice Clearinghouse Course: Building a Wellness Program from the Ground Up

That Peer Support Couple

FOP Vetting Guide: Wellness Provider Vetting Guide

Responder Resilience podcast series: ResponderTV.com

Trauma Informed Leadership Article: IACP Police Chief Magazine

Angels on the Horizon

Cathy’s contact info. [email protected] 

Kristofor Healey, is a speaker, author, and former DHS HSI Special agent who spent more than 15 years in federal law enforcement. He is also the host of The Stoic Responder podcast where he uses his experiences in law enforcement and endurance racing to teach Stoic lessons on leadership and overcoming adversity.

He had no plans for a career in law enforcement but after 911, Kris put aside his plans and his purpose shifted and he pursued a career in federal LE.

We discuss his career and then transition to discussing his new book, 𝘐𝘯 𝘝𝘢𝘭𝘰𝘳: 𝟹𝟼𝟻 𝘚𝘵𝘰𝘪𝘤 𝘔𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘧𝘰𝘳 𝘍𝘪𝘳𝘴𝘵 𝘙𝘦𝘴𝘱𝘰𝘯𝘥𝘦𝘳𝘴. 

Kris was first introduced to the stoic philosophy when he was a freshman in college and discusses how and how it helped him throughout his career.  He provides an explanation of the philosophy and explains it was born out of hard times and is based on the virtues of wisdom, courage, temperance or moderation, and justice.  Stoicism can be distilled down to the concept of focusing on what we can control rather than the external, or what we cannot control. 

Kris tells us how Stoicism grounded him during a chaotic 3-year period during his career when he uncovered a criminal conspiracy involving his own supervisor and colleagues. 

We talk about the philosophy and how it is a great tool for all first responders.  I had the opportunity to read some of his book before we spoke, but have read even more since then. 

The book is organized so that there is an entry for every day of the year.  Each month has a theme such as truth, discernment, and consistency. I have been enjoying using the book as a resource, the gentle reminder I often need to shift my mindset and perspective.  Each day has a quote, a reflection that integrates the daily theme to the work we do, and a journaling prompt. 

I encourage you to check out Kris’s podcast the Stoic Responder.  Similar to the book, each episode has a theme, a stoic teaching or quote, and its application to current day and its free.

LINKS:

Wendy's - “Building a Wellness Program from the Ground Up” through Justice Clearinghouse.

Kris' Book Link:  In Valor: 365 Meditations for First Responders

Podcast Link:  The Stoic Responder

Website:  KristoforHealey.com

Megan Lautz, RD – Realistic Nutrition for First Responders

As regular listener's know, we talk a lot about the importance of mental health on his podcast, but there are other aspects of our health that are just as important.  Research tells us there is a connection between the types of foods we eat, our mental and emotional health and its impact on things like anxiety and depression.  A lack of essential nutrients can be a contributing factor which is where today’s guest comes in.

Today I speak with Megan Lautz, she is a registered dietician and strength coach who specializes in working with first responders.

Megan currently works full time with Fairfax County Fire and Rescue in Virginia, but she also sees private clients through her business. 

Megan started out in corporate wellness but then transitioned into working with first responders and hasn’t looked back.  She is what I refer to as “culturally competent”, a term you typically hear to describe mental health professionals who understand the unique needs in working with first responders. 

You won’t want to miss this episode.  It’s like having a Masterclass in Nutrition for the First Responder population.  So you may want to have a pen and paper handy or the notes app on your phone cause Megan gives us some great tips. 

Megan’s approach is practical, and she promises not to kale and quinoa you to death. We discuss go-bags for those times you might be held over on shift or stuck on a scene and the best foods and snacks to include.  We discuss topics like gastrointestinal and gut issues, fiber and caffeine intake and how certain foods support brain health and better sleep.  Megan is also able to provide Medical Nutrition Therapy, which means she can work with you on a specialized plan if you have a medical diagnosis such as cancer. 

LINKS:

Linkedin - Megan Lautz

Instagram - rescue.rd

Megan's Website - www.rescuerd.com

ALSO, as I mentioned in the Intro, here are a few additional links to things that I am involved with:

Justice Clearinghouse Course - Building a Wellness Program From the Ground UP

DISCOUNT CODE: For my Guns & Yoga Podcast audience a discount of 20% off for the course is available if you use the promo code: WENDY (all caps).

Link to Kim Colegrove's Podcast: The Well Warrior Show

And, lastly the Women In Federal Law Enforcement (WIFLE) link: 

Wifle.org

Wiflefoundation.org

Welcome to the Guns and Yoga Podcast

Today my guest is Dr. Renee Thornton.  Dr. Thornton is an organizational and crisis intervention psychologist, author, entrepreneur, military veteran, mom, and founder of Pathfinder Resilience.

She is passionate about building high performing cultures within the first responder professions, whether it be with her Navigating Adversity program, a self-paced, one of a kind, wellness program with a whole person approach geared towards public safety professionals or her newest endeavor that focuses on leaders.

Dr. Thornton is the epitome of resilience; she shares her personal adversity while growing up and experiencing homelessness and how her experience in the military taught her about leadership.

Dr. Thornton is focused on building high performing cultures and has launched a new initiative geared towards forward thinking agency leaders which she discusses in our conversation.  She gives us a little info about the playbook she’s developed and upcoming retreat and summit for this initiative which you can learn more about on her website, link included in the show notes.

Finally, we talk about a topic that’s been near and dear to my heart lately, Women; specifically, women at work operating within the organizational culture.  Dr. Thornton is writing a book that highlights women’s unique skills and role as agency influencers.  She has noticed in her work that women are typically the ones speaking about self-care.  She believes Women have referential influence within organizations that drive key performance indicators and change within organizations.

Her book is a celebration of what women are naturally good at and what women need to work on; how to best deal with confrontation, boundary setting, and how to have difficult conversations.  Something she says that all women could use some coaching around. 

Links:

Website: https://www.pathfinderresilience.com/

If you find value in the show, please share and give us a review.  As always, if you have questions, feedback, or an idea for a future episode topic, email me at [email protected] 

And remember, we are better together!

Wendy

Welcome to the Guns and Yoga Podcast

Today my guest is a former co-worker of mine, Police Officer Nate Schweitale. Nate has worked for the Wichita Police Department for the past 23 years and started the agency’s HOT team, which stands for Homeless Outreach Team. 

Nate is also now a consultant to other agencies looking to implement a HOT team and an author of a new book “Rooster: What a Homeless Man Taught a Cop” which he co-wrote with his childhood friend, Mack Severns. 

Nate and the HOT team have helped over 1200 homeless get into permanent housing contributing to an 86 percent decrease in the area’s chronic homeless population.   I had always known of Nate’s work with the team, but between our conversation and reading his book, I was in awe of his dedication, vulnerability, and courage.

Nate shares some of the stories from the book, his path to creating a nationally recognized program, and his personal journey of forgiveness.

LINKS:

Amazon Link to Nate's Book - Rooster: What a Homeless Man Taught a Cop

Safe Night LLC - Improve Trust, Safety, and Public Safety Practices

Nate's Email: [email protected]

If you find value in the show, please share and give us a review.  As always, if you have questions, feedback, or an idea for a future episode topic, email me at [email protected] 

And remember, we are better together!

Wendy

Welcome to the Guns and Yoga Podcast.  My name is Wendy Hummell. 

My guest today is a true inspiration.  Her name is Katherine Boyle, and she created Beyond the Uniform and also hosts a podcast with the same name. Her mission is simple – to support police officers and their families. However, I believe her message and content is relevant to all first responder families. Her emphasis on the importance of creating a healthy, stable, and happy home-life is an extremely relevant, yet often overlooked, aspect of first responder wellness and wellbeing. 

LINKS:

Beyond The Uniform

Linkedin

Instagram

https://theltsdaughter.myflodesk.com/btucommunity

If you find value in the show, please share and give us a review.  As always, if you have questions, feedback, or an idea for a future episode topic, email me at [email protected] 

And remember, we are better together!

Wendy

Tactical Tip Tuesday

How will you upgrade in 2024? 

Today is Tactical Tip Tuesday where  I share a tip, tool, or dose of inspiration for your week.

LINKS:

Live Your Best Life Using Your Strengths - Gallup Poll

Bring Your Strengths to Life & Live More Fully - VA

Law Enforcement Agency and Officer Resilience Training Program

I hope you enjoy the show, and check us out on Instagram at: @guns_and_yoga_podcast

Wendy

Surviving Retirement with Police Psychologist Dr. Medina Baumgart

Today, I have a guest who is a subject matter expert on the topic, Dr. Medina Baumgart, an in-house psychologist at a LE Agency and author of “Surviving Retirement: Finding Purpose and Fulfillment Beyond the Badge”. In her role as an in-house psychologist, she conducts counseling, works with peer support, and builds relationships with sworn and civilian members while embedded in their patrol stations. 

But it is her personal experience as the spouse of a retired LEO that inspired her book and course. She openly shares her husband’s struggle with depression and alcohol after retirement as well as her own.  Despite having the tools as a psychologist, she felt helpless to help her own husband. 

Dr. Baumgart walks us through a framework in the book she wants all retirees to know about, which she learned from Dr. Riley Moynes. 

It consists of four phases all retirees can expect to go through: vacation phase, the loss or grief phase, trial and error phase, and if all goes well the reinvent and rewire phase.

Although she never set out to write a book, we discuss how she asked her husband to write everything down that he wanted other cops to know about retirement, and the course and book were born from there.

Although different for everyone, Dr. Baumgart tells us the re-establishment of routine, going to the gym, and tackling projects outside of his comfort zone are some of the ways her husband achieved those last steps in the framework above.

Besides her personal experience, she spoke with over 200 retirees as she researched her book, and many of the issues and challenges were the same.  I shared with her my own struggle with identity and the shame and embarrassment I felt surrounding that.   According to Psychology Today, our identity is a unique blend of our memories, experiences, relationships, and values that create our sense of self.  This mix creates a steady sense of who we are over time, even as new facets are developed and incorporated into one’s identity.  Although I thought I was pretty diverse, if I am being completely honest, my role at work was a big part of who I was. 

I remember hearing one time that you can love your job, but your job can't love you back.  It reminds me of something in Dr. Baumgart's book that her husband said when he turned in his equipment prior to retiring, “I gave you my life, and you handed me a receipt”.

After investing so much, working holidays, overtime, shift work, and trauma exposure the end can feel so cold and transactional. 

The lesson here is preparation, understanding, and support can lend itself to a smoother transition. 

We also discuss the impact our careers have on our physiology and just because you retire, doesn’t mean your nervous system got the memo.  This is something I talk quite a bit about on this podcast, and I have linked an episode covering a variety of tools in here the show notes.

If we don’t provide an outlet or a way to process or complete the stress response, it will come out in ways like arguing, picking fights, anger, and other maladaptive coping mechanisms.  Since our nervous system is wired to protect us from harm, we must learn to self-regulate, which is something Dr. Baumgart addresses in her book. 

I hope you enjoy this episode.

LINKS:

Dr. Baumgart's Website:  www.medinabaumgart.com

Her Book: Surviving Retirement: Finding Purpose and Fulfillment Beyond the Badge

Her on-demand course: www.drbaumgart.com/surviving-retirement 

Her Linkedin

TED talk w/ Dr. Riley Moynes: 4 Phases of Retirement

Guns & Yoga Podcast: Second Mountain Masterclass Series - Finding Meaning Health and Vitality in Retirement:  HERE

Welcome to the Guns and Yoga Podcast.  My name is Wendy Hummell. 

Before we get into today’s episode, I’d like to share a few things with all of you:

• I will be presenting a couple of free webinars on Justice Clearinghouse. For those of you that don't know, Justice Clearinghouse is a peer-to-peer educational platform geared towards CJ professionals. 

Now on to today’s episode where I share a conversation with David Kennington, the Manager for the Professional Wellness Section at the Nashville Metro Police Department.  David is a licensed professional counselor and manages civilian counselors and the sworn arm of the wellness unit.

Not only is David a trailblazer in the first responder wellness space, but he has come to be a trusted mentor and friend.  We met a few years back when I was early into my role as the Health and Wellness Manager at my agency.  Through a program called CRITAC, which we discuss in the episode, our agency was paired with David’s along with another subject matter expert, Sherri Martin, National FOP Wellness Coordinator, who was a previous guest on the show.

David and I continue to stay connected and he has been an integral part of our wellness programs success.  Because of his guidance, an unexpected benefit of our relationship through the CRITAC program, which included site visits, was our own unit’s expansion.  We were able to go from one full time person, me, to now three full time employees in our unit, one of which is an in-house therapist.  This not only speaks to the legitimacy of the program, but to our agency’s leadership and buy in, a crucial element for any agency wellness program I also discuss in my upcoming webinar, Building a Wellness Program from the Ground Up.

Some of the highlights from our conversation are:

• The growth of his agency’s wellness program, which began with the behavioral component, or in house therapists to the recent addition of the sworn section, wellness checks, training, peer support, family support, succession planning, and the importance of having a menu of services to offer employees.

Whether you are interested in how to start a wellness program at your agency, enhance what you already have, or you are just interested to learn more, I think you’ll find a lot of great information and value in this episode. 

If you found value, please share and give us a review.  As always, if you have questions, feedback, or an idea for a future episode topic, email me at [email protected] and register to receive our upcoming free guns and yoga newsletter coming in 2024. You can sign up on the link included below.

And remember, we are better together.

LINKS:

Building a Wellness Program from the Ground Up

Side Hustles and Second Careers: Reimagining Your Professional Passion after Retirement

Nashville Police Department Professional Wellness Section

Collaborative Reform Initiative Technical Assistance Center (CRI-TAC)

**Click Here to Subscribe to the Guns & Yoga Newsletter

What’s missing from the Public Safety Conversation – My Two Cents:

Welcome to the guns and yoga podcast.  My name is Wendy Hummell.  Today’s microcast is inspired by my belief that organizational wellness should be at the forefront of the public safety.

Lately I have been paying attention to what many of our local politicians in Wichita KS are saying on the topic of public safety, in particular the conversation surrounding staffing shortages.  It is a priority topic this campaign season and I have heard higher pay, recruiting, and retention mentioned quite a bit.

Competing for qualified applicants is a trend we see across the nation, and it’s no different for us in Kansas.  While you will never hear me argue that cops, firefighters, detention deputies, paramedics or dispatchers shouldn’t get a raise, this is just one component of a multifaceted problem. 

The landscape for public safety has changed over the past several years.  Covid and rallying cries for police reform and defunding the police in response to police shootings and high-profile cases such as George Floyd in May 2020 impacted law enforcement across the nation. 

On January 6, 2021, protestors stormed the Capitol and many of the officers working that day were injured; some lost their lives.  One of the officers who died by suicide was Jeff Smith, a DC Metro Police Officer, the first suicide death to be classified as a LODD and eligible for benefits from the PSOB or Public Safety Officers Benefits Program.  Legislation to include suicides was enacted in August 2022.   We have data that tells us suicide is the leading cause of death amongst law enforcement.  We have only begun to track this data in the past decade, so the numbers are likely higher than we know not just for cops, but other public safety professions as well.

My call to action is for community leaders and politicians to recognize that we must invest in those doing the work.  While we need to recruit, we absolutely must focus on not just retaining those workers we have, but going a step further and supporting their mental, emotional, and physical health so they want to stay and thrive in all areas of their life. 

A lofty goal I know, but I have seen too many of my friends and co-workers suffer due to stigma, lack of agency support, or lack of knowledge and limited access to resources. 

In a report done by Lexipol, “Stressed & Short-Staffed: Challenges Facing First Responders and the Impact on Community Safety” in which they surveyed 9,400 police, fire, and EMS workers the results were not suprising to those of us in the trenches, but we need to make sure this gets in front of our community leaders as well:

Here is some of the data from the report and I’ll include the links below:

• 94% of firefighters have experienced staffing challenges in the past year

In order to get off the hamster wheel of low staffing, mandatory overtime, chronic stress, poor lifestyle habits which leads to diminished efficiency and quality of services, we need to do better.  We need full scale organizational wellness programming.  Of course we need to recruit and pay a competitive wage, but keeping people healthy and cared for so they want to stay until retirement must be considered as well.  Often the first responder culture is referred to as “toxic” and having “low morale”.  I’ve used these terms myself and retired from a career I loved sooner than I planned because of it, but we must do better.

LINKS:

Police1.com - Lexipol survey uncovers alarming staffing shortages and stress levels reported by first responders

Police1.com - Broken, dysfunctional and horrible: Kansas officers describe culture in report

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