The Promotion Playbook

The Promotion Playbook

By Joshua WellsBusinessCareers
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The Promotion Playbook episodes

  • 93: Set 4-Dimensional Goals To Avoid Being 1 Dimensional Firefighter

    As you celebrate the end of 2021, this episode helps you set goals for the new year.

    When setting goals, focus on these four areas of expansion.

    • Faith
    • Family
    • Finance
    • Fitness


      • To better understand this concept reach Strategy #5 in The Promotion Playbook. To set goals, follow the steps in Strategy #1 to choose goals for the near year.

      I wish you a prosperous and happy new year!


      The Promotion Playbook: A Proven Path to Your Fire Department Promotion

      https://www.amazon.com/dp/1735739502/ref=cm_sw_em_r_mt_dp_6SAFC25BT7NTWS57FSB9


      29 min
    • 91: How to survive COVID19 without stressful politics, expensive medication, or complex science. - Firefighter Fitness Series

      How to apply the Capacity Pyramid to strengthen your immune system 


      Light:

      • Get 20 minutes of sunlight each day and/or do 20 minutes of red light therapy or a sauna. 
      • Do a cold shower or ice bath every day for 2 minutes
      • Test your vitamin D levels and supplement D3 accordingly 


        • Air: 

        • Do breath training daily. https://www.wimhofmethod.com/wim-hof-method-mobile-app
        • Breathe through your nose most of the time. 
        • Buy a nettie pot and use it daily. 
        • Buy a quality air purifier 
        • Buy an indoor humidity meter and keep indoor Humidity between 30 - 50%. 
        • If you get a respiratory infection, consider using nebulized hydrogen peroxide under the guidance of a medical doctor. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7308628/ https://www.georgekramermd.com/hydrogenperoxide/ 


          • Water: 

          • Drink plenty of water each day. “A gallon a day keeps the doctor away.” 
          • Springwater is best, second-best is a quality filter (Berkey Filter), third is reverse osmosis. 
          • Add electrolytes to your water but be aware of added sugar and artificial additives. 

            • Best electrolyte recommendations...

            • Pink Himalayan sea salt 
            • Key Electrolytes 
            • Gnarley Hydrate 
            • Drip drop 


              • Fuel: 

              • Bulletproof diet road map https://www.bulletproof.com/diet/bulletproof-diet/the-complete-illustrated-one-page-bulletproof-diet/ 
              • Avoid - refined fat/oil, factory-raised meat, pesticide-soaked produce, junk carbs/ high sugar, processed supplements, toxic metals, synthetic poison (msg, artificial sweeteners, food coloring, artificial ingredients), avoid or limit the amount of alcohol you drink. 
              • Eat plenty of organic vegetables, healthy fat (avocados, coconut oil, olive oil), farm-raised meat, whole nuts, and seeds, 


                • Function: 

                • Stagnation kills. Get exercise daily, even when you don’t feel like it. 
                • Get plenty of quality sleep.
                • Create a workspace that promotes good alignment and frequent movement. i.e. sit on the floor, stand, walk
                • If you do get COVID19 consult your health care provider about taking a daily aspirin. A big problem with COVID19 is blood clots and a daily aspirin may help prevent clotting. 


                  • 36 min
                • 90: Holiday Hangover Guide
                  How to enjoy holiday cheer without guilt, shame or a painful hangover using the Capacity Pyramid.
                  https://www.bulletproof.com/diet/bulletproof-diet/alcohol-without-the-hangover-bulletproof-partying-business-networking/
                  30 min
                • 88: The Life Force of Fuel - Firefighter Fitness Series

                  The 7 Devils of Diet: If you want to live a long healthy life, it is best to minimize your exposure to these "foods".

                  • Refined Fat - Margin, vegetable oil, canola oil
                  • Poorly Raised Protein - Factory-farmed animal products
                  • Soiled Fiber - Pesticide soaked produce, mold
                  • Junk Carbs - Refined grains, mold, GMO, Gluten, high sugar content
                  • Shit Supplements - Synthetic vitamins, flavor enhancers, food additives, fillers like GMO maltodextrin, high sugar content
                  • Toxic Metal - lead, mercury, arsenic, cadmium
                  • Synthetic Poison - Plastic, msg, pesticides, food dyes, flavor enhancers, antibiotics, hormones, alcohol

                    • Instead, choose the following...


                    The Bulletproof Diet Roadmap is a great resource for understanding quality foods.

                    https://www.bulletproof.com/diet/bulletproof-diet/the-complete-illustrated-one-page-bulletproof-diet/

                    30 min
                  • 87: The Life Force of Water - Firefighter Fitness Series

                    “You're not sick, you're thirsty. Don’t treat thirst with medication.” Dr. Batmanghelidj MD

                    4 Pillars of Hydration

                    • Volume
                    • Source
                    • Minerals
                    • Vitamins

                      • Resources

                      Bodies many cries for water

                      F. Batmanghelidj MD

                      https://www.amazon.com/dp/0970245882/ref=cm_sw_em_r_mt_dp_JJRR9GEVJ6EMBNG5P1A0

                      Fluids and electrolytes

                      By David Anderson

                      The Salt Fix

                      by Dr. James DiNicolantonio

                      Quench

                      by Dana Cohen and Gina Bria

                      Adult Dehydration

                      https://www.ncbi.nlm.nih.gov/books/NBK555956/

                      36 min
                    • 86: The Life Force of Air - Firefighter Fitness Series

                      3 Benefits of Breath Training

                      • Improve mental capacity
                      • Improve blood PH
                      • Detox

                        • Resources

                        • The Wim Hof Method
                        • Breath - By James Nestor
                        • Breathing for Warriors: Learn the Secrets of Pro Athletes, First Responders, and Coaches to Unlock the Path to Endurance, Strength, Precision, and an Unshakable Mental Game - by Dr. Belisa Vranich, Brian Sabin,
                        • The oxygen advantage - By Patrick McKeown
                        • Just Breathe: Mastering Breathwork for Success in Life, Love, Business, and Beyond - by Dan Brule
                        • Let Every Breath... Secrets of the Russian Breath Masters - by Vladimir Vasiliev
                          • 29 min
                        • 85: The Life Force of Light - Firefighter Fitness Series

                          The sun is the source of life on planet earth. 

                          To optimize your physical wellness you must optimize the use of light and dark along with hot and cold.  

                          Training for cold exposure

                          https://www.wimhofmethod.com/wim-hof-method-mobile-app

                          Benefits of sauna

                          https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext

                          Benefits of Hot Yoga

                          https://www.healthline.com/health/hot-yoga-benefits#getting-started

                          30 min

                        About The Promotion Playbook

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                        The Promotion Playbook Podcast helps firefighters and first responders prepare for promotion with confidence. Learn how promotion panels think, what they score, and how to deliver clear, promotable…