Personalized health turns your data into action InsideTracker uses blood testing, DNA analysis, and fitness tracker data to form a high-resolution picture of your health. Then we show you which foods, supplements, and workouts you need to unlock your body’s potential.
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A LETTER FROM THE PUBLISHER
I recently completed CRACKYL’s 28-Day Fitness Challenge, and honestly, I learned things about myself that I wasn’t expecting. Going into it, I thought I had a handle on my health and wellness. But by the end, I realized just how much I had strayed from what most would consider balanced, healthy routines.
The challenge forced me to look hard at "where I was’ versus ‘where I thought I was." The imbalance between fitness, nutrition, stress management, habits, and priorities had crept in without me even realizing it. If you had asked me at the start what I hoped to achieve, my answer would have been very different from what I actually gained. That’s the power of self-checks — they reveal truths you might not see otherwise.
I encourage you to do the same. Take time for a personal assessment. One of two things will happen: you’ll either confirm that you’re on the right path and keep moving forward, or you’ll recognize areas that need adjusting and make the necessary changes to align with your personal values and goals. Either way, the process is invaluable.
This issue is packed with insight and expertise from an all-star lineup of contributors. But don’t just stop at reading the articles — many of these experts have written incredible books that dive even deeper into topics that matter. I highly recommend checking them out.
And of course, you’ll recognize the gentleman on our cover. Gary Sinise has long been a passionate advocate for firefighter wellness through his Gary Sinise Foundation. "Lt. Dan" doesn’t disappoint — Sinise’s story is inspiring, and his dedication to our community is heartwarming.
Enjoy this issue, and don’t forget to download our mobile app for your daily dose of CRACKYL.
Stay strong, stay balanced, and keep pushing forward.
Kory Pearn
PUBLISHER / EDITOR-IN-CHIEF
The Gary Sinise Foundation was established in 2011 to serve and honor America’s defenders, veterans, first responders, Gold Star families, and those in need. The foundation is committed to finding new and exciting ways to give back to those who sacrifice for our nation. This is accomplished by creating and supporting unique programs designed to entertain, educate, inspire, strengthen, and build communities.
DIRECTOR OF ACCOUNTS, SALES & MARKETING MARIA PELLETIER MPELLETIER@CRACKYLBUSINESSMEDIA.COM
CONTRIBUTORS
DENA ALI, RICK BEST, JIM BURNEKA JR., TINA COSTANZA, CHRISTINA DIZON, BRANDON EVANS, LIZ FLEMING, BILLY GOLDFEDER, ANNA GROCHAL, FRANK LEEB, RICK MARKLEY, ANASTASIA MILLER, SHANNON POLITO, RYAN PROVENCHER, GERALYN ST JOSEPH
PHOTOGRAPHY PHOTOGRAPHER STEPHEN BAER
CRACKYL Magazine is published four times a year by CRACKYL Media Inc. with copies delivered to firefighters across North America and beyond. No part of the content, including but not limited to editorial, advertising or photography, may be copied or reprinted without the permission of the publisher. ISSN # 2563-612X PUBLISHED AND PRODUCED BY: CRACKYL MEDIA INC.
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The opinions presented in our magazine are those of the authors of the articles. We enjoy the opportunity to present a variety of viewpoints but do not necessarily endorse them.
COVER PHOTO OF: GARY SINISE PHOTO BY: GARY SINISE FOUNDATION
CRACKYL EXPERTS
PSYCHOLOGY
DR. KRISTEN WHELDON, DR. BURTON CLARK
DR. ZACK ISOMA, PSYD, STEVE GILLESPIE
DR. JONATHAN MILBURN, DR. ANNE BISEK
DR. BROOKE BARTLETT, KAREN F. DEPPA, MAPP
JEN LEFTWICH, LMSW, CCISM
SHAUGHN MAXWELL, PSY.M
MICHAEL A. DONAHUE, PH.D
NICK HALMASY, MACP, PSY. D.
EMERGENCY MEDICINE
MICHAEL GUIRGUIS, M.D.
BEN TANNER, EMERGENCY MEDICINE PA
EXERCISE SCIENCE
ANTHONY DE BENEDICTIS, CAT(C), CSCS
TODD CAMBIO, BS, BA, CSCS
BRITTANY S. HOLLERBACH, PH.D.
JIM MCDONALD, NSCA, CPT, CSCS, TSAC-F
HUSSIEN JABAI, MS, CSCS, TSAC-F, CPT
JOE KOZIKOWSKI, NSCA-TSAC-F, PN2, PPSC
FINANCE
TRISH VAN SICKLE, LLQP, CSC, TONY DONG, MSC
MATTHEW BROOM, BBA, CFP
INTEGRATIVE HEALTH
NOAH GENTNER, PH.D., NBC-HWC
MENTAL HEALTH
ASHWIN PATEL, PH.D , ANASTASIA MILLER, PH.D.
SIMON MATTHEWS, FASLM DIPLLBLM, MHLTH SC, NBC-HWC, ICF-PCC, SARA A. JAHNKE, PH.D.
NUTRITION
MAUREEN STOECKLEIN, RD
MEGAN LAUTZ, MS, RD, TSAC-F
PATRICK MCCARTHY, MS
KATIE BREAZEALE, MS, RD, LD
SEX & RELATIONSHIPS
CARRIE FLEETWOOD, B.A., M.ED., R.P. O.A.M.H.P.
MYNDA OHS, PHD
DERMATOLOGY
SANOBER PEZAD DOCTOR, PH.D
SLEEP HEALTH
BEVERLY DAVID, REGISTERED PSYCHOLOGIST
PH.D., CLIN.PSY.D, CLIN.PSYCH
STRESS
WENDY LUND, BSCN, MSC
DONNIE HUTCHINSON, MBA, PHD
TINA BONNETT, ED.D, M.ECED., R.E.C.E.,
CERTIFIED TRAUMA INTEGRATION CLINICIAN
TRAINING
JOHN HOFMAN, CSCS-D, TSAC-F D, MS
JAKE PATTEN, SCCC, TSAC-F, USAW, PN-1
AARON ZAMZOW, BS-HEALTH AND WELLNESS, NSCA-CSCS, NASM-CPT, ACE-PEER FITNESS, PN1
DAVID VAUX, MSC
WELLNESS
DANIELLE COOK KAWASH, MS, RD, NBC-HWC
ALWYN WONG, BSC, DC, ART, MED. AC.
ARJUNA GEORGE, TRE COACH/PROVIDER
DR. DONNIE HUTCHINSON, PH.D, MBA
PASSION, MEETS PROTECTION.
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PROTECT YOURSELF FROM HAZARDOUS EXHAUST FUMES IN THE STATION.
By Anna Grochal
Have you ever been caught in a moment where you feel your ears might burn off the sides of your head? Or where your heart might beat out of your chest? You may feel your hand shaking and your breath quickening.
Did it start with a fight? Or maybe you’ve just endured an abusive patient. Or maybe you’ve just survived an on-shift trip to the grocery store more crowded than a soldout concert.
NO MATTER HOW YOU GOT HERE — HAVE YOU EVER WONDERED WHY SOME PEOPLE GET SO EASILY ANGERED WHILE OTHERS SEEM EFFORTLESSLY UNBOTHERED?
Which one are you, and are you aware of why you get so bothered and angry? It goes deeper than the
20-cart deep checkout line, maybe even trekking back to your childhood and how you were raised.
THE
QUESTION IS, WHY DO WE GET ANGRY?
This varies from person to person and depends on the variety of scenarios we might find ourselves in. Though anger is considered a secondary emotion, it protects us when we feel vulnerable. The real question becomes, what were we feeling before the anger? Were we embarrassed, scared, annoyed, or disappointed?
These are examples of primary emotions that lead us to anger and the following physical response: increased heart rate and respiration, muscle tension, and the sensation of feeling hot — like your ears feel
UNDERSTAND ANGER AND WHAT FUELS IT
like they will burn off. This is your sympathetic nervous system being activated, preparing you to fight or flee.
HOW DO WE COMBAT THIS ANGER?
There are various techniques to help you in the heat of the moment. Some you can get away with in public areas without people noticing. Others are better done in private, as some people might find it odd that you dunked your face into the coldest water you could find.
While each technique is valuable, experiment to see what works best. The more you practice, the easier it will become to use these mental tools effectively in the moment. Think of it like building muscle memory on the firefighting skills you practiced so much they are impossible to forget.
TIPP SKILLS
TEMPERATURE I
This uses cold water to trick your body into activating the mammalian diving reflex. Heart rate and breathing will slow, activating your parasympathetic nervous system. Here’s how to trick your body: Put a big bowl of ice water on a table, followed by holding your breath, plunging your face into the bowl, and holding it for at least 30 seconds. No bowl available? No problem; an ice pack to the face and back of the neck while bent over at the waist will give you the same effect. As a caution, if you have a heart condition or use a beta blocker medication, consult your health care provider before practicing this skill.
TIPP skills go beyond rote memory. They work by changing your body’s chemistry to reduce extreme emotions as quickly as possible. They involve temperature, intense exercise, paced breathing, and paired muscle relaxation.
NTENSE EXERCISE ACED BREATHING
Since you’re already revved up, expend that energy in exercise to feel calmer afterward. Ideally, you would want to do 30 minutes of intense physical exercise, such as running, jumping rope, lifting weights, or riding a bike. However, even a few minutes of intense physical exercise can achieve that goal.
Controlled, slow breathing can decrease your heart rate and emotional intensity. First, breathe from your belly or diaphragm. Second, slow your breathing. Third, aim to have your exhalation longer than your inhalation.
AIRED / PROGRESSIVE MUSCLE RELAXATION
Starting from your feet, flex/ tense your muscles as you breathe in, then relax as you breathe out and say, “relax.” Continue until you reach your face. There are great YouTube videos that help guide you through this process. Check one out by scanning the QR code below.
1. Literally, stop what you are doing.
2. Breathe and think about the paced breathing in TIPPs. Inhale slowly and exhale even slower.
3. Observe your thoughts, emotions, and physical feelings. Why are you angry?
4. Consider how you want to react in a way that would be helpful.
CHILDREN
Younger children have less vocabulary, so they tend to express their intense emotions by crying or acting out physically. Take the “I” from TIPPs and work out that anger by ripping paper (hopefully something unimportant), popping bubble wrap, jumping on a trampoline, or doing jumping jacks.
Another great alternative is putting palms together with push and release, a simplified version of paired muscle relaxation. Once all is said and done and everyone has calmed down, no matter your child’s age, try to have a conversation about what led to them being angry.
There are many techniques to help you combat the intense emotions that lead to and come from anger. However, what may be more important is to find the underlying cause of why you may be so quick to get angry. This may lead you to seek professional help through psychotherapy to get to the root cause.
Staying angry is exhausting, and accepting it as a regular part of your response system isn’t feasible in the long run. Therapists trained to work with first responders and in eye movement desensitization reprocessing are always a great starting point on your journey to wellness.
MY FIREFIGHTER SLEEP NIGHTMARE
By Christina Dizon, Co-Founder Biohacked Firefighter
Not even two years after joining the fire service, I wondered how long I could survive the career.
It was the summer of 2022, and the post-pandemic landscape was shifting the fire service forever. In Portland, Ore., firehouses suffered a staggering double call volume compared to previous years. As a newbie, I was floating between more than 30 stations, working from the east side to the west end.
The story was the same no matter where I went: crews were waking up more and more every night at rates never before seen.
When I entered the fire service, I thought I knew what I was in for: exposure to carcinogens, toxins, and exhaust fumes, the likelihood of cancer, the struggles with metabolic diseases, etc. As a health and wellness coach in my former career, I was ready to dive deep into my cache of tools and resources to live the straining lifestyle of a firefighter in the most healthful way possible.
I had no idea that almost every difficult issue I’d see in the fire service was due to one thing: sleep deprivation. And unfortunately, it was a topic I was wholly unprepared to deal with.
CONTINUED ON NEXT PAGE WHAT 735 DAYS OF MILITARY SLEEP PROTOCOL TAUGHT ME ABOUT BEING A SLEEP-DEPRIVED FIREFIGHTER
Chronic health issues, I understood. Three years before my start in the academy, I had been cleared of what has been called the bacterial form of cancer – Lyme disease. For three years, I fought like heck to regain my health. And when I did, I decided to become a firefighter. I knew my body had been through a lot during that season, but I was bound and determined to do whatever I could for my health in my new career.
I HIRED A WORLD-RENOWNED BIOHACKER TO CREATE A FIREFIGHTER BIOHACKING REGIMEN IN THE SPIRIT OF POSITIVITY AND PROACTIVITY.
After spending more than $25,000 on Lyme disease treatments, the $3,000 fee to work with the biohacker felt reasonable. I implemented his program with gusto, following the workout plan, nutrition and supplement schedule, biohacking strategies including a sauna and cold plunge cycling, and mitigating electromagnetic fields.
At the end of three months, I had never been so defeated. After religiously following the program, I barely looked any different –not to mention, I was tired and cranky. And I spent so much time “recovering” from work that it barely felt like I was living my life. When I finally expressed this discouragement to my coach, he told
me: “I think you can do everything in your power to be healthy and recovered, but as long as you aren’t sleeping, you will never be able to maximize your progress.”
Those words hit me like a backdraft. I thought sleep was the last thing I could control in my job. If everything about my health and well-being depended on my sleep, all was lost.
And it wasn’t just me. I looked around and saw the effects of sleep debt on my fellow firefighters, too. It seemed everyone else was just “sucking it up,” accepting begrudgingly that sleep debt was simply in the cards for us. Sure, people complained about it, but no one had any solutions.
Then, one day, I came face to face with the harsh reality of my new sleep-deprived life. I walked in the door of my house after a particularly challenging double shift and found the dishes in the sink dirty.
THE POSITIVE, UPBEAT, CARING, AND SENSITIVE SELF I HAD BEEN MY ENTIRE LIFE DISAPPEARED, AND WHAT REARED UP IN HER STEAD WAS NOTHING SHORT OF EXORCIST-LIKE PROPORTIONS.
When I finally found myself again, I was ashamed, appalled, and terrified. This sleep debt wasn’t just affecting my body, but also
my mind and emotions. I imagined myself five years into the future and the person I saw was someone I wouldn’t even want to be married to.
THAT WAS WHEN SOMETHING SHIFTED. I WAS GOING TO FIND A WAY TO RECOVER MY SLEEP.
If I didn’t, I would risk losing not simply my partner and husband of 10 years, I was also going to lose myself. I set off on a quest, devouring every book, reading studies on sleep, and unearthing articles about mitigating sleep debt.
After many hours of research, I found an article on the effects of sleep debt on firefighters called Addicted to Awake. I found an organization called First Responder Sleep Recovery from there. To my amazement, they had a training retreat in Colorado for practitioners who wanted to become certified in their method. I reached out immediately.
From the first session, it was clear this would change my life. Over the next five days, I learned about the sleep practice adapted from the Department of Defense’s program iRest. I learned the complexities around why firefighters can’t sleep, the precursors we need to address before we can even try to sleep, and that sleep is not just a body problem, which is why so many doctors don’t know what to do with us.
NO ASPECT OF OUR BIOLOGY IS LEFT UNSCATHED BY SLEEP DEPRIVATION.”
RENOWNED
SLEEP RESEARCHER DR. MATTHEW WALKER
YOU CAN DO EVERYTHING IN YOUR POWER TO BE HEALTHY AND RECOVERED, BUT AS LONG AS YOU AREN’T SLEEPING, YOU WILL NEVER BE ABLE TO
MAXIMIZE YOUR PROGRESS.”
FOR THE FIRST TIME IN A YEAR, I WAS HEARTENED TO KNOW WE HAD AGENCY TO FIX OUR SLEEP.
The first commitment I made was to myself. Every night, whether at the fire station or home, I would put in the work. My mindset was just like that of being in the academy – I could teach my body to do anything with the right technique and the right number of reps. I would teach my body how to adapt and thrive despite fragmented sleep patterns. I even bought an Oura ring and started tracking my sleep religiously.
I followed the process I learned at the retreat. I tracked my caffeine intake, bedtimes, how refreshed I felt, and the number of calls I went on. After 30 days, the data of my life was clear:
I WAS SLEEPING BETTER AT HOME. AND MIRACULOUSLY, I WAS STARTING TO GET REAL SLEEP IN BETWEEN CALLS AT WORK.
The real marker of change was my ability to troubleshoot tough conversations with my husband. Instead of reacting, becoming triggered, or feeling upset, I smiled and just listened to him. The shock on his face brought tears to my eyes. I knew things were going to be OK when he told me with an embrace, “I’m so glad you learned how to sleep with your job.”
THIRTY DAYS OF PRACTICE BECAME 60, THEN 90, THEN OVER 120. MY LIFE BEGAN TO CHANGE BEFORE MY EYES.
Within months, I was tapping into my skills as a coach and educator. I started putting on little workshops for my fellow firefighters at busy firehouses. I warned them about the sleep debt and connected the dots as to why they felt so awful. I shared with them strategies they could use to be successful in sleeping at work in between calls. I showed them the process of addressing the body and the mind in the delicate balance of reaching a state prepared for sleep.
Shortly after that, I began taking clients, and these firefighters were eliminating insomnia, coming off sleep medications, and reclaiming their health and lives.
The renowned sleep researcher Dr. Matthew Walker says, “No aspect of our biology is left unscathed by sleep deprivation.” It’s not just true for our biology; it’s true for our entire life. But because we firefighters are no strangers to suffering, we think we can somehow rise above this reality.
• THE BRAIN FOG that keeps us from being present while helping our kids with their school work.
• THE HEADACHES that have us snapping at our spouse to be quiet and tip-toe around us.
• THE IRRITABILITY that has us shutting down moments of connection, our partners timing their conversations until we are in a better mood.
• THE APATHETIC LETHARGY that keeps us glued to the couch instead of memory-making adventures with the family.
I WASN’T FORCED TO FIND SOLUTIONS OR CREATE CHANGES UNTIL I FACED THE REALITY THAT THE PERSON I WAS BECOMING WAS NOT THE PERSON I WANTED TO SHOW UP FOR MY FAMILY OR MY LIFE.
Fortunately for firefighters everywhere, there are options. We have agency. We have the opportunity. We have resources to support the shifts we need to make.
WE HAVE TO SELF-RESCUE OUR SLEEP AND RECOVER BECAUSE NO ONE IS COMING TO SAVE US.
The good news is that just putting a little effort towards our sleep will save us and our careers. It’ll also save the ones we care about most, and make us the kick-butt community servants we all want to be.
INTERVIEW:
BIG ART PERMANENT AUSTIN WEISHEL ON
By Rick Markley, Executive Editor, CRACKYL Magazine
FIRE SERVICE SCULPTOR REVEALS WHY ‘JUST DO HARD THINGS’ BECAME HIS MANTRA AND DRIVING FORCE FOR SUCCESS
How’s this for a familiar story? A young girl or boy grows up near a fire station. Maybe they are playing in their yard, a nearby park or their sandbox, where they watch as rigs launch from the station with lights flashing and sirens wailing. Even for adults, that’s a show-stopper.
It’s this show that sparks and deeply seats the passion to become a firefighter in the child’s psyche.
And that passion, that fascination morphs into obsession through childhood and into the teen years. That child joins a fire explorer
program in adolescence, hits 18 and joins a volunteer department, and eventually makes a career in the fire service.
And that small-child passion remains through all the stages of life that follow. Really, that describes a lot of us. It also describes Austin Weishel. He was that little boy in the sandbox near a Chicago firehouse. He was the one who, after relocating to Colorado, was an explorer and a volunteer firefighter.
NOW, HE’S THE ONE MAKING A CAREER IN THE FIRE SERVICE – BUT WITH A TWIST.
Weishel had a twin, parallel passion – art. Even as a young child, his drawings and sketches were vastly more detailed than the crude circles and lines that adorn most parents’ refrigerators. At age 19, barely old enough to serve as a volunteer firefighter, he sold his first full-size bronze monument.
Those of us who find ways to pursue our passions are fortunate. More fortunate still are those who turn their passion into a career. And then there’s Weishel, who mashed his twin passions into a single career. That bronze he sold at age 19? It was a firefighter memorial sculpture. In fact, the first sculptures he did during a quasi-apprenticeship in Arizona at age 14 were of firefighters.
You may not be familiar with Weishel or may have seen him pop up on social media. There’s a good chance you’ve seen his work and not made the connection. I met him more than 10 years ago at FDIC. He says that’s the only show he can afford to buy a booth at – he’s pretty much a one-man show, doing all his own marketing, customer support and the art (though he does get a fair amount of help from his mom). And like some of you, I’ve watched his career progress over social media.
Over the years, I’ve thought about how to profile this artist working in a unique yet ancient medium. I’m glad the profile didn’t come together until now. He’s at the perfect spot in his career – established, yet still hungry to achieve more. Known, yet not a household (or firehouse) name.
Long before Weishel made a bronze cast of firefighters in Arizona, the first known bronze statue was made sometime between 2300 and 1751 B.C., known as the Dancing Girl. She stood only about 4 inches tall and was crafted by someone in the Indus Valley civilization in what is now Pakistan.
Ancient civilizations in China and Greece also took up bronze statues; going a great deal larger than Dancing Girl’s modest size. In fact, according to Artsper Magazine, many of the ancient Greek marble statues were actually copies of earlier bronze works.
And when you think that the pieces Weishel is creating right now may well last 3,000 years or more – and he has thought about that a lot – you’d forgive him for sweating the small stuff, which he does.
WEISHEL WILL OBSESS OVER GETTING THE FACE, ESPECIALLY THE EYES, AND THE FOLDS IN THE TURNOUT GEAR OR UNIFORM FABRIC, JUST RIGHT.
When we spoke by Google Meet, Weishel was in his studio. Off to his right was a classroom size dry-erase whiteboard divided into boxes –most were filled with deadlines. Over his left shoulder was a mold partially covered in clay of his current project, a firefighter climbing a ladder. He worked a piece of clay over in his hand while we talked.
That clay is more than a model or rough mock up. Unlike Vegas, what happens in the clay doesn’t stay in the clay – it transfers exactly to the mold and to the final bronze product. It’s why he obsesses over folds in fabric, eyes, facial expressions and room temperature (too hot, the clay loses its form; too cold, it becomes brittle). And you can hear how excited he gets about the process.
“IT’S VERY ANCIENT, HOW THEY CAST THEM STILL,” WEISHEL SAYS.
“So that 2,000-degree bronze, once everything is ready for casting; it’s just magma that’s going into this. And it cools within 30 seconds to a minute. So it cools very quickly. Which is really cool.”
He’s found his own fingerprints in some of his earlier finished works. And, for one memorial for Special Forces, he had Gold Star family members put their fingerprints in the clay so they would forever be connected to their loved ones’ memorial.
“I sculpted it,” he says of the Special Forces monument. “But they have a hand or their own energy in it in some way. It just makes sure their legacy is truly captured forever.”
Maintaining that minute detail is put to the test when the mold goes to be cast in bronze. Nearly all of his bronze monuments are larger than life – literally. So moving them from his studio to the foundry requires disassembly. Not quite Texas Chain Saw Massacre disassembly, but kind of close. Weishel uses a Sawzall to separate head, limbs and torso. Then he carefully reassembles it and smooths out any flaws before giving it over to its forever casting.
To get this good, to where fire, police and military agencies seek him out to make their memorials, he must have been formally trained. Surely, he studied in Europe or went to art school?
Nope. Self-taught for the most part. He had some innate gift for
IT JUST MAKES SURE THEIR LEGACY IS TRULY CAPTURED FOREVER.
drawing and a passion to push himself, even at a young age. He also used art as a form of escape.
In about the second grade, Weishel was diagnosed with dyslexia. Schoolwork and fitting in was a struggle. There was also the internal struggle of being told he had a “handicap” and wasn’t as good as “normal” people.
“Maybe if I didn’t know that I was dyslexic, I would be better,” he says, wondering how much he internalized the limits placed on him. He also knows he used his diagnosis as an excuse to not do some hard things early in life. “But I found that even though I have this, I still have to deal with it.”
Weishel knew a fellow student with dyslexia. That student was brilliant at mathematics, he says. And that student’s drive to overcome all obstacles to become an engineer inspired Weishel. It taught him that passion and hard work could win the day. It taught him to do hard things rather than avoid them.
So his dyslexia went from stigma and an opt-out excuse to motivator and resiliency builder. Taken a step further, he found an artistic advantage in his dyslexia.
Often those with dyslexia will see printed words and letters reversed and jumbled. Which doesn’t sound like an advantage. But, as Weishel explains, there are times he can will his brain to do that same reversing with three-dimensional objects – like, say a sculpture. He can, he says, mentally flip an image in his head and see it and work on it in reverse. That gives him a clearer view of the piece.
I know. It blew my mind when he said that. So I asked a friend with dyslexia who essentially said, “Yeah, I can see how that would work.”
At age 14, already accomplished at sketching, Weishel stayed with his grandparents in Arizona for a few weeks.
“We went to the local bronze foundry and the owner gave me a piece of clay. He said to bring this back next year.”
He set out to work on a kneeling firefighter. He learned to work with clay. He left it in the car where it melted, and he learned more lessons about working
with clay. The following year, the foundry owner made good on his promise and Weishel had his first bronze firefighter sculpture. It was during that year he did a quasiapprenticeship and learned the stages of bronze statue making.
“JUST DO HARD THINGS” BECAME HIS SELF-TALK WHEN HE WAS PUSHING TO GET INTO FIREFIGHTING AND GET BETTER AT HIS ART.
He holds tight to that mantra and offers it up as advice to anyone trying to figure out how to be more successful –how to get more out of life.
And now you can find Weishel’s art all over. He has more than 60 pieces that include the Nevada State Firefighter Memorial, a life-size Ben Franklin, the Colorado War Dog Memorial, the American Military Hero Dog Monument in Florida, the Tenth Special Forces Group Monument, the Concord (N.C.) Police Memorial, the Colorado Law Enforcement Memorial, a life-size firefighter kneeling with a child outside the Windsor Severance (Colo.) fire station, a Persian Gulf War Memorial in Pensacola, Fla., and his Tools of the Trade piece (fire turnout gear and ax) has been installed at six fire stations around the country. He’s done busts of President Theodore
Roosevelt and actor Robin Williams. He sculpted actress Betty White, which he says was his favorite.
He gave up firefighting after 12 years. The demands for his art became too great and he couldn’t risk injuring his hands.
So what’s the biggest thing on Weishel’s wish list to accomplish? Well, a big thing, a really, really big thing. He has plans to do a massive monument.
Like Statue of Liberty big?
“LARGER, VASTLY LARGER,” HE SAYS. “I WANT TO BE THE BIGGEST MONUMENT MAKER IN THE WORLD.”
In fact, he had it planned out and was moving toward a contract. Then COVID-19 came along and things went sideways. He’s not going to tell me any more about it, but he’s smirking and working the clay over in his hands. Something tells me we’ll see that massive monument at some point.
That passion to push to be better, be bigger hasn’t changed that much from the kid in the sandbox. Now, he’s learned to harness and direct all that energy.
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THROUGH eYES
MY
AN IN-PERSON PROGRAM COMBINES MULTIPLE THERAPIES TO ADDRESS THE EFFECTS OF TRAUMA, INCLUDING INSOMNIA AND NIGHTMARES
ADDRESSING
TRAUMA AT BRAIN CAMP
By Rick Best, Retired Fire Service Program Manager
The fire service has done a tremendous job over the past 10 or so years in making mental health and post-traumatic stress injury part of the normal conversation. Yet, many still harbor fears that receiving treatment makes them look inferior, weak, or damaged.
I know these fears all too well. I was diagnosed with PTSD and compassion fatigue in 2019. I saw a counselor regularly and had a perfect friend I would speak with from time to time.
HOWEVER, I KNEW I NEEDED HELP WITH PTSI, NIGHTMARES, AND INSOMNIA, BUT DID NOTHING ABOUT IT.
That was mainly out of fear, shame, and the notion I would lose being the glue that held my family together.
THAT WAS MAINLY OUT OF FEAR, SHAME, AND THE NOTION I WOULD LOSE BEING THE GLUE THAT HELD MY FAMILY TOGETHER.
Fast-forward to spring 2023. Dr. Sara Jahnke called to ask if I would send a flyer to my contact list regarding a FEMA-funded trial on accelerated treatment for PTSI, insomnia, and nightmares.
I said yes.
This was hitting close to home, and I was a little nervous about reading the material. Dr. Jahnke must have sensed my nervousness, and she was aware of my history in public safety. She offered me a spot in the trial if I qualified. I thanked her and said I was doing OK (yes, I lied). I told her that if there was a last-minute opening, I would attend to ensure this pilot program would continue.
Dr. Jahnke called me the first week in October. “It’s your lucky day; there is one spot left,” she said. My heart skipped a beat, and I tried to think of every excuse under the sun to get out of this. But I could not break my word.
The program takes anywhere from two to seven firefighters, the typical group size being four. To be admitted, a participant must have PTSD and sleep disorder symptoms. Ultimately, admission is left to the assessor’s discretion and the context of the trauma.
The onboarding process started with a lengthy sleep, stress, and PTSI survey. Once a clinician evaluated the results and deemed me qualified
for the program, I had a virtual session with the clinician. That clinician used the survey questions to dig deeper into the underlying issues I was dealing with.
AT THIS POINT, I WAS NO LONGER NERVOUS; I WAS SCARED TO ATTEND THE
PROGRAM.
After all, I had just disclosed history and events that I had only discussed with one other person.
Next was the accelerated brain camp in St. Louis. I was a bundle of nerves in the days leading up to the dreaded flight there.
• What if this didn’t help?
• What if I knew other people who were attending?
• What if my wife thought I was nuts and wouldn’t be there when I got home?
The day arrived, and I was so scared I could not even ask my wife of 24 years to take me to the airport. I was nervous I would not be able to get on that plane; it was yet another stressor for my wife.
So, I asked a dear friend who is more like a little sister. She would not cave in to my excuses and would ensure I got on the plane. As we got my suitcase out of the
car, I told her I was scared and unsure this was a good idea.
“WHAT DO YOU HAVE TO LOSE?” SHE ASKED. “WHAT YOU ARE DOING NOW ISN’T WORKING.”
I finally had a flicker of hope. I hugged her, and off I went to do the unknown.
This treatment has been effective in a sample of veterans and is being tailored to the fire service. It uses a combination of written exposure therapy and cognitive behavior therapy for insomnia and nightmares (or CBTi+n).
WRITTEN EXPOSURE THERAPY AIMS TO DESENSITIZE INDIVIDUALS TO THEIR TRAUMATIC EXPERIENCES. CBTi + N IS A STRUCTURED APPROACH TO IMPROVE SLEEP QUALITY AND REDUCE NIGHTMARES.
The pilot workshop program ended in autumn 2024. Organizers are trying to obtain Federal Emergency Management Agency funding to make it a viable program that can be implemented on a much larger scale.
Day one was full of emotions, but everything seemed soothing once I landed in St. Louis. The program coordinator met me at baggage claim and drove me to the
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ON THE LAST DAY OF WHAT I LIKE TO CALL 'BRAIN CAMP,' I FELT ODD, LIKE THE PARTY WAS SLOWING DOWN, BUT NO ONE WANTED TO LEAVE.
workshop location. She ensured I got settled in my room and introduced the other attendees in an informal yet meaningful way. I realized I was not alone. I felt comfortable with this group and hopeful for the first time in years.
We met the clinicians the next day and started the program as a cohort. We started with ground rules. The one I remember was:
“THIS IS NOT STORY TIME; WE WILL NOT ASK YOU TO DESCRIBE YOUR TRAUMATIC EVENTS.”
I instantly thought, “Holy cow, you mean I don’t have to relive it again? Win for me.”
Over the next few days, we had multiple writing sessions. The clinicians gave specific directions on picking one event, and we built upon the story in writing how we felt during that section of the event. The story would never be spoken aloud. The writing was confidential between me and the assigned clinician.
In the next portion of the writing, we were taught how to re-describe the story through a different lens. This aided in softening some edges to make the feelings and memories less damaging.
Over the four-day session, we also dove into these topics:
• Sleep hygiene
• Selecting a support person
• The connection between nightmares, stress and sleep
• Trauma processing and targeting nightmares
• Relaxation techniques
Lastly, we built a support system and discussed what would happen if insomnia, nightmares and additional symptoms returned. Additionally, we worked through the perception of stigma and communication.
On the last day of what I like to call “brain camp,” I felt odd, like the party was slowing down, but no one wanted to leave. Regardless, we had to go.
ONCE I ARRIVED HOME, THE PREVIOUS FOUR DAYS HIT ME, AND AN EMOTIONAL DUMP STARTED.
It was a mix of feelings, but I was hopeful and looking forward. The lessons we went through, the tools we learned, and the habits we created were working and continue to work to this day.
Of course, it doesn’t end there.
There are take-home exercises and follow-ups. We had a checkin with the therapists one week after the workshop to ensure we could implement what we learned.
There are assessments completed at the one-month mark with independent assessors that review the individual’s scores on certain scales, as well as review their sleep diaries.
We also sent online selfreport surveys completed at the 30- and 90-day mark.
PTSI workshop is not a one-sizefits-all program; it worked well for me and, I suspect, for the others in attendance. There’s a chance it won’t work for everyone.
But don’t let the symphony of irrational fears playing in your head keep you from taking this or other steps toward recovery.
By Shannon Polito, ENP RPL
What is a true first responder?
Many would say the term only encompasses precisely what is in the phrase “first responder.” It is someone who shows up first on the scene of an emergency. This definition has kept dispatchers from being recognized as first responders, not only federally but also at state levels and sometimes even within their agencies.
WHAT EXACTLY DOES A FIRST RESPONDER DO THAT WOULD LEAVE THE 911 DISPATCHER OUT OF THE DEFINITION?
They are the first on the scene of an emergency. They help sort through the chaos to determine the steps required to mitigate the threat to life, safety, health or property. They coordinate resources and dictate the next steps for further risk management. That would round out the definition of a first responder. Our 911 dispatchers do all those
THE DESIRE TO ASSIST IN AN EMERGENCY, EVEN WHEN PHYSICALLY UNABLE, DEMONSTRATES THE SPIRIT OF A TRUE FIRST RESPONDER
CALL OF DUTY
WHY 911 DISPATCHERS DESERVE A SEAT AT THE FIRST RESPONDER TABLE
actions without the ability to see what’s happening.
“Emergency operators and dispatchers are undoubtedly the first responders of first responders, serving at the center of emergency events, 24 hours a day, seven days a week, (365 days per year). These essential workers exercise quick-thinking, counseling, and guidance, frequently making the critical difference between life and death before help arrives,” said Suffolk County Association of Municipal Employees union president Daniel Levler.
YET, WE ARE OFTEN CLASSIFIED AS CLERICAL OR SECRETARIAL WORKERS BECAUSE THERE IS PAPERWORK OR CLERICAL DUTIES WE MUST DO WHILE ORGANIZING THE CHAOS.
The long-standing staffing issues for dispatchers add to the burnout, trauma, and stress injuries of those who work in this profession.
STUDIES SUGGEST THAT 911 DISPATCHERS HAVE PTSD AND CUMULATIVE PTSD RATES EQUAL TO OR HIGHER THAN THEIR POLICE AND FIRE COUNTERPARTS.
Ricardo Martinez, a former 911 dispatcher, started the #Iam911 movement more than a decade ago to show the world 911 dispatchers are not simply call takers, clerical or secretarial workers. He enlisted the help of dispatchers everywhere to share their stories of calls they had taken, or what they had experienced on the radio.
He received so much feedback that he turned it into two books, which became an entire movement within the dispatching community. He has granted permission to share these stories to further the mission of helping others understand the job more fully.
This is only a sample of the thousands of submissions.
SUBMISSION EXCERPTS
More can be found at Within The Trenches and in Imagine Listening Volumes I and II. The following are submissions from 911 dispatchers, and the content might be triggering. Please read with caution and seek help if you are struggling.
“I listened to you scream for 20 minutes while you held your dead husband in your arms after he shot himself in the head.”
“I kept calm and sent help while officers listened to the shots whizzing past them and hitting things next to them. I kept calling your call sign, waiting for you to respond, knowing in my heart you would never answer my radio call again.”
“You called for help because your husband woke you up by making funny noises and needed help. I talked you through CPR … I heard your husband’s ‘death breath’ escape as you became too exhausted to continue the CPR rhythm and then hit your fists on his chest before screaming and begging for him to wake up because you married him at 16 and didn’t know how to live without him. Nearly four years later and I still randomly wake up in a panic because I dream about your screams as you bargain for the life of your loved one.”
It is imperative to understand that 911 dispatchers are not fighting for this designation because they desire to take away from what our field responders are doing, and the
“I helped you hide from your dad when he told you to run or he would kill you too. Moments later, we heard the shots that took your mother and father from you. Your voice and those shots forever echo in my head.”
“ I tried to decipher your emergency through the screaming and crying. Your neighbor was able to tell me you found your husband hanging in your garage. I’ll never forget your cries and despair.”
“I handled the fire that took your life. I will never forget your mayday radio calls, not ever.”
“I was the last voice you ever heard as your family’s home went up in flames. Your screams are forever in my memory.”
impact of what they do. Instead, it is a battle cry that we are in the trenches fighting with you, and while we cannot do it alone, neither can you while out in the field. We want to fight alongside our fellow first responders and receive the same physical, emotional, mental, and organizational support as our field responders do.
WANT TO JOIN THE FIGHT TO MAKE 911 DISPATCHERS RECOGNIZED AS FIRST RESPONDERS?
Find out how to join the fray by scanning the QR codes to check out the following websites.
Build Resilience by Biohacking Heart Rate Variability
IF WE COULD HACK INTO OUR SYMPATHETIC NERVOUS SYSTEM TO ALTER OUR BODY’S RESPONSE TO STRESS, COULD FIREFIGHTERS BE HEALTHIER, HAPPIER, AND MORE BALANCED?
By Dena Ali, First Responder Center for Excellence Program Manager for Mental Health, Battalion Chief
Exposure to physical, emotional, and organizational stress is part of the job for first responders and others in high-stress professions. The toll it takes — ranging from sleep disruption and trauma exposure to familial strain — can feel inevitable. But what’s less known is the ability to strengthen our emotional bandwidth and enhance resilience by tapping into a key physiological mechanism: heart rate variability.
Heart rate variability measures the variation in time intervals between heartbeats. It reflects the interplay between the two branches of the autonomic nervous system:
THE SYMPATHETIC NERVOUS SYSTEM ACTIVATES THE FIGHT-OR-FLIGHT RESPONSE.
THE PARASYMPATHETIC NERVOUS SYSTEM GOVERNS THE REST-AND-DIGEST FUNCTIONS, SUPPORTED BY THE VAGUS NERVE.
Optimal health depends on a delicate balance between these systems. A high HRV signals adaptability and resilience, while a low HRV indicates chronic stress or fatigue. Yet, the nature of modern stressors — continuous phone notifications, poor leadership, sleep disruption, and physical demands — often drives us into an overactivated sympathetic state. This can lead to a chronic cortisol surge, triggering inflammation, reduced recovery, and burnout.
The nervous system perceives threats automatically based on past experiences through a process called neuroception, often responding without conscious awareness. When the brain’s amygdala senses danger, the body shifts out of recovery and into survival mode, triggering the fightor-flight response. For optimal health, humans should spend the majority of their time in the parasympathetic state rather than constantly being in fight-or-flight.
One analogy used to explain this is the “vagal brake,” which helps regulate heart rate to match the body’s metabolic needs in a state of safety. However, when safety signals are absent, it becomes challenging for the nervous system to downregulate and support homeostasis — necessary for health, growth, and restoration. Without these cues, the “vagal gas pedal” accelerates the heart rate, pushing the body into a dysregulated state that can lead to various mental and physical health issues linked to chronic inflammation.
While athletes have long used HRV to optimize performance, its benefits extend beyond the physical. Studies now show that higher HRV improves mental resilience, enabling individuals to recover more effectively from stress and trauma. This ability to adapt and heal — both mentally and physically — is a hallmark of resilience.
INTERESTINGLY, STRESS ISN’T THE PROBLEM; HOW WELL WE RECOVER DETERMINES ITS IMPACT.
Like a sprinter alternating intense training with rest for peak performance, we must balance stress exposure with intentional recovery to enhance resilience and overall wellness.
By boosting HRV, individuals can increase their capacity to withstand stressors and trauma without becoming injured or disabled. The understanding that stress, when balanced with sufficient rest, promotes increased HRV and overall wellness reinforces resilience.
Here’s a snapshot of activities known to increase HRV
BREATHWORK: Emphasizing extended exhalations (count the seconds and inhale for 4, hold for 4, exhale for 5, hold for 4; or use the 4-7-8 breathing technique, inhale for 4, hold for 7, exhale for 8).
QUALITY SLEEP: Consistent and restorative sleep patterns (as consistent as possible).
PUT ANOTHER WAY, TO INCREASE RESILIENCE, ONE MUST BE EXPOSED TO BOTH INCREASED STRESS
INCREASED RECOVERY.
AND
While numerous wearables claim to measure HRV, their accuracy varies widely. Among the most reliable are devices like Whoop and Oura Ring. However, focusing on techniques to improve HRV is more critical than measuring it. Increased HRV is achieved through any activity that reduces respiratory rate, thereby activating the parasympathetic nervous system.
For first responders, stress is an inevitable part of the job. However, with tools like HRV, we can take control of how we respond to and recover from these challenges. Incorporating HRV-enhancing practices into daily routines can bolster your emotional bandwidth, increase resilience, and safeguard your long-term well-being.
Resilience isn’t just surviving stress — it’s thriving in its aftermath. By biohacking HRV, you can move beyond burnout and build a healthier, more balanced life.
SOCIAL CONNECTION: Time spent with loved ones and supportive communities.
GRATITUDE: Simple daily expressions have a profound impact on mood and relaxation.
READING FICTION: Immersing yourself in fictional narratives can lower stress and build empathy.
SUPPORTIVE ORGANIZATIONS: Groups that provide psychological safety and leaders who care about their people.
EMOTIONAL WELL-BEING: Practices such as journaling, mindfulness, and yoga.
HYDRATION: Maintaining optimal fluid intake.
NATURE AND RECREATION: Activities like yoga, gardening, exercise, and play (play is any activity that reminds you of your youth or that causes you to lose track of time while engaged).
MAKE A LASTING IMPACT
You can make a lasting impact on firefighter health and safety by joining the National Firefighter Registry (NFR) for Cancer.
All U.S. firefighters—with and without cancer, active and retired, and any specialty— can join. The more firefighters who sign up for the NFR, the more questions we can answer about the link between firefighting and cancer.
GET STARTED IN 5 MINUTES.
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Resentment Roulette
KEEPING YOUR RELATIONSHIP IN CHECK
By Geralyn St Joseph, Relationship Empowerment Coach
DON’T LET RESENTMENT BE WHY YOUR RELATIONSHIP IS ON THE ROCKS. LEARN HOW TO DETECT THIS RELATIONSHIP KILLER
ll relationships suffer from resentment at some point. Yet, what causes resentment in long-term relationships? Is it inevitable? The perception of an unbalanced relationship is often the cause of resentment. It’s not the only cause, but it is a primary issue.
For instance: Do you feel your partner is doing enough in your relationship? Are you? What does that even look like? And if one of you feels like they are doing all the work, how do you discern if that’s true? How do you come back into balance?
The simple answer is to have clear, consistent communication with your partner (or whomever you are in a relationship with) and maintain closeness.
We often enter relationships with certain expectations. The issue arises when we do not share those expectations. I call this the glass-head effect. We assume our partner knows what we want and expect without ever letting them know explicitly. They are supposed to see into our minds and vice-versa. Assumption is the kryptonite of good relationships.
It is imperative to maintain clear communication. “Clear” is the keyword, and deep discussions are essential in which both parties are encouraged to ask and honestly respond. Active listening, genuine curiosity, and being receptive instead of reactive are vital elements of clear communication.
ACTIVE LISTENING means hearing what is being said without formulating a response. We give ourselves a moment to digest what is said before continuing the conversation.
GENUINE CURIOSITY means asking questions without judgment, listening to the response entirely, and trying to understand the other person’s point of view.
RECEPTIVE VERSUS REACTIVE means being open to understanding and finding common ground rather than simply reacting to what you think you hear.
INSECURITY: Some people are inherently insecure. That aside, if you are not confident in your partner’s commitment, it can create an imbalance in your relationship. This insecurity can lead to one person chasing the other and perpetually trying to win them over, or, worse yet, shutting down emotionally and pulling back from intimacy.
AVOIDING COMMUNICATION: When open, honest communication is deflected, you can be sure there is something askew. Why is communication being avoided? Telling a person you are too tired and don’t have the bandwidth to have that discussion should be used sparingly. You can ask to table it until you have slept because you want to give them your full attention. Make sure you follow up. Have the conversation.
FEELING DRAINED: Feeling drained after spending time with your partner is a warning sign. Is it challenging to be with them? Do you feel emotionally and mentally exhausted after hanging out with them? What is causing this feeling? Do you find yourself dodging specific conversations? Or appeasing your partner just to avoid a problematic talk or argument? Do you feel dissatisfied?
WE NEED TO BE AWARE THAT EVERY RELATIONSHIP IS DIFFERENT.
Being first responders makes finding balance in our relationships more challenging. Setting a reliable schedule with friends, family, and partners is difficult when we are on call or have had stressful cases. It is nearly impossible to split chores and responsibilities down the middle. As such, first responders need to communicate even more. We must be clear with our loved ones about what we can offer and what expectations may be unreasonable. Also, we need to discover other ways to support our partners and family members.
A good first step is to discern our love language and the love language of those with whom we are in a relationship. Gary Chapman proposed the concept of the 5 Love Languages in his 1992 book of the same name. This list is not a definitive answer, but is a good start. We tend to have more than one love language, although many people have a dominant way of expressing and feeling love.
The idea behind love languages is to become aware of what makes us feel loved and what makes others feel loved.
WORDS OF AFFIRMATION
(SPELL IT OUT)
Leave little notes expressing your feelings, words of encouragement, etc. Do the same throughout the day with short texts.
QUALITY TIME
(PUT YOUR PHONE DOWN AND FOCUS ON ME)
This one can be tough with a first responder’s schedule. Take time off to do something special. Planning a vacation, date or playtime helps to alleviate the lack of time you have together. When you are together, put down the phone! Engage with one another rather than parallel play.
LOVE LANGUAGES ARE SIMPLE:
PHYSICAL TOUCH
(HUGS, HAND-HOLDING, AFFECTION)
This refers to all kinds of affectionate touch. It does not need to lead to intercourse. Hugging, holding hands, [romantic] kissing upon seeing each other and leaving. Make time for intercourse if it is a romantic relationship. So often, that is the first thing lost over time. Physical intimacy is important in a healthy long-term romantic relationship.
The key is to attend to the person using their dominant love language. Where many people go wrong in a relationship is by expressing their love to their partner the way they wish to receive it. This is only effective when both parties have the same dominant language.
Using our knowledge of love languages effectively can create a sense of balance in a relationship because both parties have their needs met. It is more difficult for first responders to give tit-for-tat in a relationship; knowing the other person’s
ACTS OF SERVICE
(TAKE CARE OF ME, LIGHTEN MY LOAD)
Simple things like picking up dinner on the way home from work can satisfy this love language. Folding clothes, getting the car serviced, taking on whatever additional duties you can. The idea is to make things easier.
GIFT GIVING
(SHOW YOU LISTENED BY GIVING ME GIFTS YOU KNOW I’LL LIKE)
Giving little spontaneous gifts just because is the way to this heart. Be sure you are keeping them in mind when you get the gifts. It doesn’t count if it is something they don’t like or appreciate.
love language can be the difference between a genuinely fulfilling relationship and a sense of deep disappointment.
In short, imbalance in a relationship looks like disappointment, lack of communication, and insecurity. Knowing the love languages involved in your relationships allows you to make up for the things you may fall short on in a way that promotes the relationship’s well-being. Clear communication makes the difference. You can only act on what you know.
off-script WITH
GARY SINISE
By Tina Costanza, Digital Editor, CRACKYL Magazine FINDING HEALING THROUGH SERVICE
YOU KNOW YOU’VE BEEN ACCEPTED INTO THE FIRE SERVICE CULTURE WHEN THE CREW STARTS BUSTING YOUR CHOPS. IT’S A SURE SIGN YOU ARE IN. AND GARY SINISE IS DEFINITELY IN.
Take Sinise’s visit to FDNY’s Ladder 132 in Brooklyn, where they let him do a ride-along in full turnout gear. That day, they did an elevator rescue and included Sinise. While he might not have known what tool he was handed, he quickly followed their instructions.
“They said, ‘Go out there and hold it, and just look like you’re, you know, you’re intense and you wanna do something,'" Sinise says. "So all these guys are looking at me with this piece of equipment … they were getting a big kick out of it.”
Yeah, he was in. And not just because he’s a celebrity.
Not only is Sinise an accomplished and renowned actor, writer and director, he’s also a big part of the firefighting community. In 2011, he launched the Gary Sinise Foundation that so far has raised more than $400 million to help firefighters, first responders and military families.
A LOT OF SUCCESSFUL CELEBRITIES USE THEIR MONEY TO FURTHER PET CAUSES. SINISE’S CAUSE JUST HAPPENS TO BE OUR CAUSE.
WE WANT THEM TO KNOW THAT THERE’S LIFE AFTER SERVICE.
A chance meeting on a C-130 flying to Baghdad from Kuwait sparked Sinise’s first visit to FDNY. On that flight, Sinise met the now-late John Vigiano, Sr., who had served with the FDNY in Brooklyn for 36 years, retiring as a captain. He had invited Sinise to the firehouse — Ladder 132, which lost six firefighters on 9/11.
Vigiano had been wearing a button. Sinise asked him about it. The button bore photos of Vigiano’s sons, Joseph Vigiano, a NYPD detective, and John Vigiano Jr., a firefighter. They both died in the line of duty on 9/11.
“I went to that firehouse and learned quite a lot about what it was like to be there at Ground Zero, digging through the rubble,” Sinise recalls. “But then they also dressed me up in the fire gear and threw me on the truck when a call came in.”
It was the elevator shaft call where Sinse was the butt of their joke.
That bond and unique sense of humor helps firefighters cope with the trauma they witness, Sinise agrees. “The camaraderie is undeniable,” he says. “It’s like the World Series team.… The big game bonds them forever, and these guys are sometimes doing that on a daily basis.”
SINISE HAS ALSO OBSERVED THE HEAVY TOLL THAT SERVICE TAKES ON SOLDIERS, FIRST RESPONDERS, AND
THEIR FAMILIES.
He highlights in particular the challenges many Afghanistan veterans face, including wounds that are both physical and mental.
“We have to lift them up wherever we can, try to be proactive, so that we get in the way of them doing the wrong thing, making the wrong decision,” Sinise says. “We don’t want them to feel like none of it was worth it, and that they can’t deal with the stresses of life
after their service life. We want them to know that there’s life after service.”
And that life can be incredibly fulfilling, often through continued acts of giving back to communities. “Service is a great healer,” says Sinise. And he should know, because he’s been doing it for around 40 years.
“I started supporting Vietnam veterans in the Chicago area back in the ’80s. I played the Vietnam veteran in the ’90s. That started me supporting our wounded, because Lt. Dan was a wounded soldier, and I connected with the
Disabled American Veterans and started supporting them,” says Sinise.
Lt. Dan Taylor, if you recall, is the iconic character Sinise portrayed in the movie Forrest Gump
“BUT AFTER SEPTEMBER 11, THERE WAS A GREATER CALL TO ACTION, TO REALLY DIG IN. MY HEART WAS BROKEN AFTER THAT DAY.
“It remained broken for some time. And I just needed to do something personally to help heal that broken heart.”
GARY SINISE'S PORTRAYAL OF LT. DAN TAYLOR IN FORREST GUMP EARNED HIM AN ACADEMY AWARD NOMINATION FOR BEST SUPPORTING ACTOR.
SINISE FOUND THAT BY SERVING OTHERS HE WAS HELPING TO HEAL HIS OWN PAIN, WHICH INSPIRED HIM TO WANT TO SERVE SOME MORE.
His passion for it is palpable, even after a more recent heartbreak.
Sinise stepped away from acting in 2019 to focus on health challenges within his family. Among them, his wife, Moira, had been diagnosed with breast cancer, and his son, McCanna (“Mac”) had been diagnosed with a rare cancer called chordoma. Moira is now cancer-free, but Mac died in January 2024. He was 33.
“That was a tough, tough deal,” Sinise says. “It doesn’t mean I won’t get back to acting, but, we’ll see.”
Sinise says he began volunteering after 9/11, “raising my hand to do this and that, and go on USO tours and help the firefighters in New York City and other non-profits raise money and awareness for their missions.”
SINISE STARTED TO ENCOURAGE OTHERS TO VOLUNTEER AND TO GET INVOLVED.
“When you volunteer, if your heart’s broken over a loss in your family or whatever it might be, there is certainly a helpful healing quality in reaching
out to somebody who’s suffering and struggling as well, and trying to help them through,” Sinise says. “You start to forget about your own issues when you start to see somebody who’s broken standing up again and smiling. It lifts you up and helps you through. And I found that over and over and over again to the point where I felt like, well, this is something that’s a big part of my life. It’s gonna be a big part of my life. And that’s when I decided to start my own foundation.”
With many professional accolades for his work in TV and film, Sinise has also been recognized for his humanitarian and charity work. He has garnered, among others, titles such as honorary battalion chief of the FDNY, the Military Outstanding
Volunteer Service Medal, the Distinguished Patriot Award, and the Congressional Medal of Honor Society Patriot Award.
Now, Sinise serves as chairman of that organization, the Gary Sinise Foundation. Today, it creates and supports programs designed to educate, entertain, inspire, strengthen and build communities.
The foundation’s mission statement is broad on purpose. “I’ve been flexible so we could adapt to the changing needs as we see them,” Sinise explains.
Considering Sinise’s family background, he had been destined for this work. His grandfather, Daniel Sinise, served as an ambulance
Somewhere in between it all, Sinise also wrote a book. Grateful American: A Journey from Self to Service is about the steps that led to an active service life and the creation of a full-time non-profit organization devoted to helping defenders, veterans, first responders, their families, and those in need.
driver during World War I. Two of his uncles, Jack and Jerry, served in World War II (Jack in the Army Air Corps and Jerry in the Navy), and his father, Robert Sinise, served in the Navy during the Korean War. His nephew is a police officer. This generational link is something he’s noticed in individuals who serve their countries and communities.
“THEY’RE ALL CALLED TO SERVE IN SOME WAY,” SINISE SAYS. “QUITE OFTEN, THERE’S A FAMILY HISTORY... IT KIND OF RUNS IN A FAMILY.”
TENNESSEE GOV. BILL LEE (LEFT TO RIGHT), HIS WIFE MARIA, AND GARY SINISE SERVE TROOPS AT JOINT FORCE HEADQUARTERS IN NASHVILLE, TENN., THIS PAST THANKSGIVING.
Most of the people Sinise has met over the years have inspired and motivated him with their stories and service. He has supported the FDNY through numerous efforts, including raising funds to build The Brooklyn Wall of Remembrance, in honor of the 416 first responders and one fire department chaplain who lost their lives on 9/11.
In 2004, Sinise started the Gary Sinise and the Lt. Dan Band, a cover band that has played more than 500 shows around the world and raised money for veterans living with disabilities. The group has performed for activeduty soldiers at military bases, including those in Iraq and Afghanistan.
The Gary Sinise Foundation’s support programs reflect the impact of service on first responders.
“We have a pretty serious mental wellness issue,” Sinise says. “Suicide has become an all too-familiar alternative to a lot of people, and that’s something we’re trying to be proactive in combating all the time. So we’re constantly reaching out wherever we can.”
The Gary Sinise Foundation also provides and supports several mental wellness programs and organizations, Sinise says, and notes the integral role of non-profits.
“These programs are critically important,” he says. “If the non-profits were not there to back up fire departments all over the country, police departments, military, and all that, we’d have an absolute catastrophe because the non-profits are playing a vital role in mental wellness issues and providing healing. That’s very, very important."
Emergency disaster relief is another area the Gary Sinise Foundation supports, from providing assistance after hurricanes of previous years to the more recent wildfires in California.
“You got all these first responders that are running around trying to help people, and their own houses are getting wiped out,” Sinise says.
“SO WE’RE PUTTING OUR HANDS WHEREVER WE CAN. I SEE THAT BEING PART OF OUR GROWTH OVER THE NEXT FEW YEARS.”
“We quite often forget about the daily life of a firefighter,” says Sinise. “They can be very idle. There’s a lot of times they’re just waiting, sitting there waiting for something bad to happen or something that needs them. And the bell rings and the sirens go off, and they jump into action, and you never know what’s going to happen.”
“YOU START TO FORGET ABOUT YOUR OWN ISSUES WHEN YOU START TO SEE SOMEBODY WHO’S BROKEN STANDING UP AGAIN AND SMILING.”
Programs at the Gary Sinise Foundation include First Responders Outreach, which helps fund emergency relief, training, and essential equipment to ensure first responders perform to the best of their abilities. To date, some 712 emergency relief grants have been awarded to police, firefighters, and EMTs.
Sinise shares another example of the humor and camaraderie among firefighters that helps them cope with that uncertainty. Meet “Flat Gary.”
“FLAT GARY” IS A LIFE-SIZE CUT-OUT PHOTO OF SINISE THAT CIRCULATES AMONG NEW YORK CITY FIREHOUSES.
“They take (Flat Gary) all over the department all the time, around New York City and take pictures with all these different people,” says Sinise. “They’re constantly sending me pictures. Flat Gary visited this firehouse over here. Flat Gary was over there. Flat Gary was on the boat today. He went out on the Hudson. He seems to pop up everywhere. They take very good care of Flat Gary when they take him on an airplane somewhere. They’re constantly goofing off and having a good time, and I think that helps them through.”
"flat gary"
And let’s not forget, service is a great healer. It’s the call to action at the Gary Sinise Foundation. “The staff is always finding ways to go above and beyond and do a little more. They’re very committed. And so a lot of ideas come rolling down the chute, you know, and it takes funding obviously to expand into those other areas. But we have a flexible mission, as I said, so we can go here and we can go there.”
We all know humor helps us cope with the tough times. And we know that serves as a signal that we all belong to the same fire service family, the tribe. Being part of the tribe means doing the work to support its members and strengthen its bonds. Sinise, that’s no joking matter.
LEARN MORE ABOUT THE FOUNDATION'S PROGRAMS AND HOW YOU CAN CONTRIBUTE BY VISITING GARYSINISEFOUNDATION.ORG
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As an active firefighter and co-founder of Muertos Coffee, it’s an honor to partner with CRACKYL. Over the years, we've found a home in fire stations across the country, sharing great coffee and a way to give back to first responders in need. This year, we’re relaunching our brand and doubling down on our Duty to Act mission, giving 10% of our profits to first responders impacted in the line of duty. And as a thank you to CRACKYL readers, we’re sharing a special offer of 25% OFF all orders! Visit our website and enter the promo code CRACKYL25 to save.
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How to Become a Peer-Support
Ninja
By Jim Burneka Jr., Retired Firefighter and Author of Overcoming Tuesday
Unlike the fire service’s open communication, successful peer support programs operate discreetly, emphasizing confidentiality and informal, ninja-like interactions
The fire service is universally known and respected for its transparency and effective communication with the public it serves. The tax-paying public demands and is usually granted insight into the inner workings of the business conducted within the department.
Peer support shouldn’t follow the same mindset.
A SUCCESSFUL PEER SUPPORT TEAM WORKS IN THE SHADOWS AND CONSISTS OF STEALTHY PEER SUPPORT NINJAS.
A ninja is essentially someone who excels at a particular skill or job. Following these simple steps will help you attain peer-support ninja status.
Stealthiness
A true peer support ninja can provide peer support without making what they are doing obvious. This skill can be perfected by simply being a genuine friend who cares about others. It’s not necessary to make peer support a formal process. If there are concerns about a member, create a valid excuse to stop by the station and check on them. Examples of excuses could include dropping off handouts or picking up something you left at the station. While it may seem silly, these reasons allow you to interact with that member without alarming them or others.
Confidentiality is not just a rule, it’s the cornerstone of our peer support team. Members must feel they can trust the team to keep their conversations confidential. If there is even a shred of distrust, members will not confide in a peer supporter. That member may seek assistance independently, or worse, they may continue to suffer in silence. Your commitment to confidentiality is a testament to your trustworthiness and responsibility as a peer supporter.
ONE KEY TO KEEPING CONFIDENTIALITY IS LIMITING THE NUMBER OF PEOPLE INVOLVED.
The more people involved, the more likely privacy will be breached, and your members’ situations will be exposed against their wishes.
Management, human resources, or other city officials may ask you for information regarding the individual you are peer supporting. Ideally, a captive ninja being interrogated wouldn’t give up any information, and neither should you. Don’t release any information without the blessing of the individual you are peer-supporting. Follow your department’s guidelines to make sure the appropriate forms are adequately completed to avoid any disciplinary action being taken
against your member. HIPPA should be an allowable term for your department’s medical certification; however, be prepared to lawyer up if you’re the first person in your department to use HIPPA.
Better still, lay the groundwork with administration for how confidentiality will be handled before an issue arises. Getting their buyin early will cloak the peer support ninja when things get rough.
Privileged Communication
Privileged communication is a legal term that refers to interactions between two parties protected by law from their conversations being disclosed. In other words, depending on your state/province, you don’t have to disclose your interactions with your peers, even if you were subpoenaed. Suppose you aren’t eligible for privileged communication. In that case, it is advantageous to inform your peer that the conversation may be repeated if you are subpoenaed, however unlikely.
Policies and Procedures
Most fire departments operate like quasi-military organizations that function daily and in emergencies from directions based on their pertinent policies and procedures.
Peer support should be covered by policies and procedures. However, those policies should enable the peer team to take action, not handcuff them. The policies should speak to the team’s scope, but unlike the fireground, a certain amount of freelancing and autonomy is encouraged.
All peer supporters must have the freedom to function. This freedom may include meeting the member in a place they deem safe. This safe
place may be their station, home, coffee shop, gym, or any other random place they decide. The peer supporter must be flexible to help the member feel comfortable enough to open up and share the issue they’re trying to resolve.
Data
Keeping data on situations involving peer support is essential, but precision is necessary to ensure confidentiality is not breached. Analytics should cover the basics, including topics like critical incidents, PTS, substance abuse, family problems, suicidal ideation, struggles with depression and anxiety, and more. Referrals can be through crisis, one-on-one appointments with clinicians, group IOPs, inpatient programs, and more.
And guard that data, be it in print, digital or both, like … well, a ninja.
Protection
As a peer supporter, it’s your responsibility to protect the privacy of the individual you are supporting. Avoid giving any hints about their identity, including sex, race, etc. Practice referring to everyone as “they” to maintain their anonymity. This is particularly important in smaller departments, where a gender pronoun could make it easier to determine the identity of the member you’re helping.
Peer supporters serve as guides, directing members to the appropriate resources and aiding them in obtaining the support they need.
BY EMBODYING THE ATTRIBUTES OF A NINJA, PEER SUPPORTERS ARE BEST EQUIPPED TO CARE FOR THEIR MEMBERS, ALL WHILE OPERATING WITHIN THE DEPARTMENT IN STEALTH MODE.
THE LOVELAND-SYMMES FIRE DEPARTMENT PROVIDES FIRE AND EMERGENCY MEDICAL SERVICES TO 30,000 RESIDENTS OF LOVELAND AND SYMMES TOWNSHIP. THERE ARE FOUR FIREHOUSES LOCATED THROUGHOUT THE CITY AND TOWNSHIP.
CASE STUDY
SIZING UP FIREFIGHTER WELLNESS: A SUBURBAN APPROACH
By Billy Goldfeder, Deputy Fire Chief, Loveland-Symmes Fire Department, Ohio
At a bare minimum, odds are most fire chiefs have their firefighters’ wellness – be it physical or mental health – on their minds. It’s kind of hard to ignore wellness as a hot topic when you read about firefighters dealing with cancer, cardiac, or behavioral health issues.
These issues critically impact the firefighter’s personal and family life, and their ability to enjoy and do the job they signed up for. I mention their personal and family life because if it’s unstable, it has been proven it will impact their ability to do their best on the job.
IN THE HISTORY OF THE FIRE SERVICE, GOING BACK JUST
A FEW YEARS, “WELLNESS” HAD GENERALLY NEVER BEEN ON THE MINDS OF FIREFIGHTERS OR BOSSES .
It was assumed we were physically fit, and our focus was always on caring for the public, especially when they were experiencing emergencies. We trained, prepared, and rushed out the door when the alarm sounded. We were wellqualified to help the public on their worst day. And we did it again and again.
Sometimes, the emergencies were minor. Other times, they tested our physical and emotional abilities to the extreme. But we never slowed down when it came to helping others. We were
UNDERSTANDING AND IMPROVING THE WELL-BEING OF EACH FIREFIGHTER RESULTS IN MORE
THAN JUST SERVICE
IMPROVEMENT.
ready to do it again, as long as the public received help.
On those calls, firefighters sometimes got injured. Naturally, we would take them to a medical facility to fix their arm, leg, cut, or whatever physical injury they received. Then, we would return to work and be ready to go again.
But of course, other times, the impact on our firefighters was far worse.
As time went on, research and observations showed us that firefighters are essentially professional occupational athletes. One minute, they are “on the bench,” and the next minute, right in the middle of the game.
The difference is athletes are on a schedule, and we are not. The coach or ref can stop and take a time-out at a game, but we
cannot. Our firefighters must be ready to “go in” within seconds of the reported emergency.
A house fire? Is someone not breathing? A heart attack? A stroke? An auto crash? Go time is now.
AS TIME WENT ON AND INJURY PREVENTION STARTED GAINING THE SPOTLIGHT, WE STARTED LOOKING AT ISSUES RELATED TO PHYSICAL FITNESS.
If that firefighter had been stronger, would that injury have happened? What if we started discussing what and how we eat in relation to our professional responsibilities? Would they be better physically prepared for the stresses of this job?
The Loveland-Symmes Fire Department in Ohio has
addressed that issue for many years by providing its members with guidance and equipment for their physical fitness. We did see some improvement, but LSFD Chief Otto Huber said, “Something seemed to be missing.”
Chief Huber is active in several national fire service organizations, including currently serving as the vice-chair of the Commission on Fire Accreditation International. In that group and others, fitness issues, concerns, and discussions (behavioral or physical fitness) were alive and well. Those discussions furthered his concern for his members.
Understanding and improving the wellbeing of each firefighter results in more than just service improvement.
Huber’s goal was to develop a wellness/fitness system
to maintain a holistic wellness approach that includes the fitness, medical, rehabilitation, and behavioral health of our firefighter paramedics and the firefighters of our partnering departments.
Chief Huber’s close professional and personal friend is retired Chief Homer Robertson of the Fort Worth Fire Department in Texas.
Fort Worth had a firefighter wellness program that matched the needs that Chief Huber had identified as what he wanted for LSFD. This allowed him to envision what our program would look like.
CHIEF HUBER’S VISION TO BRING A FIRST-CLASS WELLNESS CENTER TO LOVELAND-SYMMES IS NOW A REALITY.
FUNDING
A new facility was funded through state and federal grants, which provide the gym, physical test equipment, and mental health resources. The grants total $533,725.88, with $441,725.88 from a federal FEMA grant and $92,000 from a state grant. All physical health physicians and resources are provided through a contract, which is also funded through grant dollars. That service is further explained below.
VISION-BASED GOALS
Our physical fitness program requires mandatory participation by all fire and EMS line personnel, allowing for age, gender, and position in our department. This is far more than weights in a firehouse – our program considers the entire firefighter and uses some of the best data and professionals in the wellness business.
The program allows for both on-duty and off-duty
participation. It will take a holistic wellness approach that includes fitness, medical, rehabilitation, and behavioral health, as well as confidential behavioral, fitness, and medical evaluations of all line personnel. Each member will be afforded an educational and beneficial physical fitness and wellness program.
The Loveland-Symmes Fire Department attracted the attention of other fire and EMS providers interested in starting a wellness program. As the program grows and we can gauge our success, we anticipate participation from other area departments.
BEHAVIORAL HEALTH
Our vision for the behavioral health component emphasizes peer support, awareness, and resilience training.
In doing so, we contacted Dr. Alana C. Brunacini, a behavioral health doctor who contracts with public
safety agencies nationwide. She has been on board with the department over the past three years, conducting training sessions and evaluating our members.
“The most impactful outcome a department will typically see is integrating behavioral health assessment and consultation into the annual fitness evaluations,” Dr. Brunacini says. “These assessments review sleep, alcohol use, trauma, depression, anxiety, social support, and burnout.
“The relationship built over time allows for an in-depth discussion of wellness and behavioral health for every member. Real conversations about getting therapy or a sleep study can happen. Honest discussions about the dangers of drinking to cope are made possible. Support resources for new parents are easily shared."
MEDICAL HEALTH
Frontline Mobile Medical was awarded the contract
COMMUNITY MEMBERS, ALONG WITH ELECTED OFFICIALS FROM SYMMES TOWNSHIP AND THE CITY OF LOVELAND, TOUR THE NEW FACILITY.
to provide our program’s medical component. They are a veteran-owned healthcare services provider specializing in common sense and evidence-based occupational medical exams for public safety professionals.
Their goal is to help firefighters facilitate a long and healthy career. They do this by performing thorough health screenings and physical examinations.
FIREFIGHTER FITNESS
While outsourcing most aspects of this project ensured we could gain knowledge and expertise from some of the finest professionals in the business, local coordination was essential.
LSFD firefighter paramedic Chris Hildebrand says, “The purpose of designing and providing fitness programs to members is to improve overall health, wellness, and cardiovascular strength within each member. The programs
are designed to improve muscular strength, range of motion, cardiovascular strength, and endurance.
“They are designed in conjunction with NFPA 1582, which outlines an occupational medical program that will reduce risks and provide for the health, safety, and effectiveness of firefighters operating to protect civilian life and property and NFPA 1583, which outlines a complete health-related fitness program. Firefighters and EMS personnel are involved in many situations that can cause personal injuries. These programs are designed to instruct and improve members on these movements to prevent personal injury.”
PROACTIVE INJURY PREVENTION WITH ORTHOPAEDICS
Beacon Orthopaedics & Sports Medicine is one of the largest orthopaedic practices in our region. Their team has more than 60 board-certified and fellowship-trained physicians and a support staff of more than 1,000 professionals. Beacon visits us six days a month, three days every other week, so each unit can see them
twice a month. They give us direction and assistance in stretching and mobility exercises to prevent injury. They also provide personal assistance for any injury or illness from previous incidents. Once a month, they provide each unit day (shift) with a different hands-on injury prevention training.
FIREFIGHTER FAMILIES
The work our members do places them at higher r isk for sleep disorders, suicidal ideation, heart disease, cancer, substance use disorder, and posttraumatic stress issues. Family members can be the “smoke detectors” that can recognize an early warning for any of these issues, but only if the family and loved ones know to look for them. Firefighters often say they’re fine if questioned at work, but hiding their well-being at home is more complicated. The spouse or loved one will know if the firefighter is drinking more, having nightmares or panic attacks, or if their mood is off more than it’s on. The spouse may often see that before the firefighter’s co-workers do.
Dr. Rachelle Zemlok, PsyD, a licensed clinical
psychologist who has presented at LSFD, is a nationally recognized subject matter expert in firefighter relationships with their families and loved ones. Dr. Zemlok has produced valuable resources that will help us in our endeavors. We intend to include applicable family members in the overall care of our members.
UP AND RUNNING
The Loveland-Symmes
Fire Department Health & Wellness Center officially opened in July 2024. In its first week, more than 100 firefighters received a three-hour physical ultrasound and a behavioral assessment. The center also provides blood tests and cancer screenings. While we already had a baseline for our members, this is much more comprehensive.
Regularly, our firefighters will experience a battery of thorough tests – cancer screenings and blood tests to identify health problems – that will review their overall health conditions and look for health issues lying in wait. Our members’ emotional and behavioral aspects will be evaluated, including on-duty experiences and off-duty and family challenges.
In addition to the unique high-stress challenges firefighters experience on the job, we also understand the critical role their spouses, partners, and family members play. In both areas, the medical professionals will guide our members toward solutions as needed and proactive prevention.
“Firefighters are expected to perform at peak ability at a moment’s notice, not unlike professional athletes,” Huber says. “The difference is that firefighters cannot afford to ‘lose’ when the public counts on us most. Affirming the importance of physical and mental acuity cannot be overstated. So often, the word ‘family’ describes the fire service. We intend to apply that when caring for our members as a whole and their families as well.”
FIRE DEPARTMENTS WITH QUESTIONS OR GENERAL INTEREST IN THIS PROGRAM ARE WELCOME TO CONTACT
CHIEF OTTO HUBER AT OHUBER@LSFD.ORG
" THIS IS FAR MORE THAN WEIGHTS IN A FIREHOUSE – OUR PROGRAM CONSIDERS THE ENTIRE FIREFIGHTER AND USES SOME OF THE BEST DATA AND PROFESSIONALS IN THE WELLNESS BUSINESS.
CRACKYL
TA TICAL
QUESTIONS? RYAN@FIREFIGHTER PEAKPERFORMANCE .COM FOR MORE FIREFIGHTER-SPECIFIC WORKOUTS, WELLNESS EDUCATION, AND OTHER RESOURCES, VISIT FIREFIGHTERPEAKPERFORMANCE.COM
By Ryan Provencher, Fitness Advisor, CRACKYL Magazine, Founder of Firefighter Peak Performance
WORKOUT 25-2
WORKOUT TRAINING PROTOCOL:
(90/30 X 5) X 2
TRAINING EXERCISES:
THE 90/30 INTERVAL TRAINING PROTOCOL – 90 SECONDS OF MODERATE-TO-HIGH-INTENSITY WORK FOLLOWED BY 30 SECONDS OF REST – MIRRORS THE PHYSICAL DEMANDS OF FIREFIGHTING TASKS LIKE HOSE DEPLOYMENT, SEARCH, RESCUE, AND OVERHAUL.
SANDBAG FRONT - LOADED SQUAT PLUS OVERHEAD PRESS
LOADING ALTERNATIVES: KETTLEBELL OR DUMBBELL
KETTLEBELL BASE STANCE ROW – ALTERNATING
LOADING ALTERNATIVES: DUMBBELLS OR EXERCISE BAND
SANDBAG FRONT - LOADED REVERSE LUNGE – ALTERNATING
LOADING ALTERNATIVES: KETTLEBELL OR DUMBBELL
MED BALL PULLOVER SLAM
EXERCISE ALTERNATIVE: KETTLEBELL SWING IF NO MED BALL OR SLAMMING SURFACE IS AVAILABLE
KETTLEBELL FIGURE 8
EXERCISE ALTERNATIVE: STANDING HALO WITH SANDBAG OR HOSE ROLL IF NO KETTLEBELLS ARE AVAILABLE
SET UP YOUR EXERCISE SPACE AND SELECT YOUR TOOLS
PREPARE WITH A DYNAMIC WARM-UP
PERFORM AS MANY REPETITIONS AS POSSIBLE FOR EACH EXERCISE WITH PROPER FORM AT THE APPROPRIATE INTENSITY FOR 90 SECONDS
RECOVER FOR 30 SECONDS BETWEEN EXERCISES
COMPLETE THIS CIRCUIT TWICE IN 20 MINUTES
OPTIMIZE RECOVERY WITH A COMPREHENSIVE COOL-DOWN
PERFORM THIS WORKOUT AT MODERATE OR HIGH INTENSITY BY ADJUSTING THE LOAD AND TEMPO FOR EACH EXERCISE.
WORKOUT INSTRUCTIONS: CONSIDERATIONS FOR FIREFIGHTER TACTICAL FITNESS:
Exercises are based on movement patterns with a tactical application for firefighters
Movement patterns are loaded with simple tools, promoting functional strength
Workouts use exercise intervals to enhance strength, develop energy systems, and promote active recovery
Programs incorporate varied-intensity training principles that improve strength and conditioning while emphasizing adequate recovery between workouts
Training cycles provide structure to optimize progress while allowing flexibility to account for the stress of firefighting and shift work
Fitness programs incorporate varied-intensity training principles that improve strength and conditioning. They emphasize adequate active recovery between sessions
Pay close attention to how you feel during your workout; never sacrifice proper exercise technique or push through pain
We do not recommend high-intensity training on shift
FINANCE
Navigating Divorce
By Anastasia Miller, Ph.D., PMP
DIVORCE DEMANDS
SIGNIFICANT TIME AND ENERGY; MANAGING YOUR FINANCES DURING THIS TIME IS A SEPARATE AND CRUCIAL ISSUE
Even when everything goes smoothly, divorce is an upsetting and draining situation for everyone involved. It is draining not just emotionally but also financially. Within the fire service, there is a slightly elevated divorce rate compared to the general population (particularly for female firefighters). The odds are you at least know someone who is dealing with, or has dealt with, the fallout from a divorce.
As someone who just went through one, and with my training and background in economics and finance, let me share some best practices for maintaining or regaining financial stability in the face of a divorce.
If the divorce is ongoing, seek legal counsel if your finances are complicated or if there are major disputes over matters such as child custody. Next, remember every state has slightly different laws regarding some of these financial aspects. Make sure to do your due diligence for your particular situation.
A FINANCIAL ROADMAP FOR FIREFIGHTERS
1
The first thing to do financially, wherever you are in the divorce process, is to organize your financial documents and take inventory. You need to know where you currently stand, what assets are in your name only, what is in a joint account, and what your debts are. These will all need to be reported as part of the divorce process anyway, so the sooner you locate and identify where you stand, the better.
2 3 4
Pensions and other retirement funds are a significant source of contention and fire personnel often rely heavily on them. In some cases, firefighters in the U.S. may be ineligible for Social Security benefits because of how their pensions are structured. Check with your union or department to understand pension rules in divorce cases. Also, check state laws to see if they constitute marital property.
Organized records help avoid disputes and ensure transparency in the settlement process. This includes any bank and credit card statements, tax returns, loan documents, retirement account information, etc. Create a financial snapshot of where you are now – list any assets, debts, and recurring expenses you have, and identify if they are individual or joint.
Depending on your situation, you may need to discuss temporary or permanent spousal support or child support orders. If this is the case, you should check with a lawyer to ensure financial stability throughout the process. And irregular work hours will require more careful planning and negotiations when it comes to shared parenting.
If you are still in divorce proceedings, regardless of whether they are going smoothly or not, open individual bank accounts and credit cards. Not only can this help reduce tensions, but it can also help you establish financial independence. Wherever possible, avoid using joint credit cards or taking on new debt during divorce proceedings. Courts may split all marital debt, so it’s essential to minimize liabilities.
COMMON MISTAKES MANY MAKE DURING DIVORCE PROCEEDINGS
Rushing can lead to not thinking things through, forgetting or neglecting assets that must be disclosed, and not factoring in all the tax implications of what you are setting up. Alimony, child support, and transferring assets between individuals all have tax consequences. Meet with a financial advisor and consider all tax consequences before agreeing to anything.
As you did with the marital assets and obligations, create an individual list of your income, assets, debt, reoccurring expenses, savings, etc. If child support or alimony is a factor, include these in your individual projections. These may be significant obligations, so you have to fully account for them.
Once you have a clear picture of your financial situation, start planning your next steps. Hopefully, you are on stable footing. However, if the divorce leaves you overwhelmed with debts, such as joint credit card balances or legal fees, bankruptcy or a consumer proposal might be necessary.
Another option is a consumer proposal. This is a bankruptcy alternative where you negotiate to pay your part of the debt over time. There are some big bonuses to this option, such as being able to keep assets instead of selling them off, and payments being a fixed amount, which makes it easier to plan.
AGAIN, THIS, TOO, HAS CONSEQUENCES.
A consumer proposal is generally less severe than bankruptcy and affects your credit score less. However, your credit rating will be affected immediately after filing for a consumer proposal. If you have a stable income but can’t keep up with your debt payments, a consumer proposal may be the better option for you.
Finally, don’t overspend or overwork yourself out of guilt. These are easy go-to coping mechanisms. But they can be detrimental to your financial or mental well-being. Start working on improving your credit score as soon as possible by making payments on time and avoiding new debt. Also, remember that professional advice may cost money upfront but can save you from costly mistakes later. 5 ! 6 7 8 9 10 ! 11 12
The last thing to focus on is rebuilding. You will likely have to rebuild your emergency fund. Start by setting aside a small amount each month. It adds up. You may also need to rebuild your retirement fund. Sometimes, you can increase or make up contributions to these funds. Human resources or your financial advisor are good starting points.
After the divorce is finalized, reevaluate your situation. Sometimes, it is little things, such as forgetting to update a tax document at work. But sometimes, bigger things need to be adjusted, such as titles and deeds.
Bankruptcy allows you to erase unsecured debts, which might be what you need. But be aware there are some consequences to that action. Chapter 7 bankruptcies stay on your credit report for 10 years, while Chapter 13 bankruptcies are on it for seven years. Chapter 13 repayment plans often last three to five years. You might encounter difficulties securing new loans or credit cards.
THE CURRENT STATE OF MENTAL HEALTH IN THE FIRE SERVICE
By Brandon Evans, Founder of Fire to Light
Slowly, I lift my head from the tears that pooled in the palms of my hands. Wiping them away, I notice my 7-yearold daughter staring from the top of the stairs. She just watched her dad push her little brother to the ground after he screamed and swore in his face.
EVERYONE IS CRYING.
“What the hell just happened? What did I do?” My wife looks up at me after coming to the aid of my 4-yearold son and says, “You need help.”
Only a few mornings before, I responded to a fully involved house fire. As the scene unfolded, we discovered the fire had been started as a result of a homicide. It was “that call” for me. The one that drove me to the darkest point of my life. It also made
me see the light after an intensive year of healing through a variety of modalities – therapies, NLP (neurolinguistic programming), breath-work sessions, meditations, psilocybin, and finding mentorship.
I began a journey that led to Fire to Light, an organization I founded that focuses on the research and development of performance-based, preventative mental health programs we call mental fitness. After navigating a mental health crisis as a firefighter, I took a hard look at the training and programs I was exposed to.
I set out to research the current state of mental health in the fire service. What began as phoning the human resources department of a local fire department in Barrie, Ont., to try to
get the chief’s email eventually led to me interviewing more than 104 chiefs and leaders from five continents who represent well over 1.3 million firefighters globally. It became clear the chiefs and leaders care, that mental health concerns are real, and as the United States fire administrator said when I interviewed her, “When it comes to mental health, we are stuck in awareness.”
IMAGINE THE RESULT IF WE TRAINED FOR OUR PSYCHOLOGICAL PERFORMANCE AND SAFETY WITH THE SAME INTENSITY AS WE DO FOR OUR PHYSICAL SAFETY
MORE THAN
OF THE CHIEFS AND LEADERS WE INTERVIEWED
Our research showed that 64% of the departments we interviewed are seeing an increase in firefighters going on leave, with the majority seeing psychological injury starting to surpass musculoskeletal injury for leaves of absence.
Departments worldwide are seeing an increase in call volume and retention, and recruitment challenges are happening everywhere. This means our exposure to traumatic events is rising, and our pool of personnel to draw from is shrinking.
SADLY, THE SUICIDE RATES OF FIREFIGHTERS ARE ROUGHLY DOUBLE THAT OF THE GENERAL POPULATION.
You may not be entirely surprised by these numbers; after all, we’re aware of the mental toll our profession takes. The shock comes when we learn what the fire service is doing as a response to all of this. Although we are leaps and bounds ahead of where we used to be regarding mental health training and education, it was a real eye-opener to learn that
MORE THAN 86% OF DEPARTMENTS INTERVIEWED ARE ONLY TRAINING IN MENTAL HEALTH PROGRAMS ONE OR TWO TIMES IN A FIREFIGHTER’S CAREER.
Fire departments and chiefs are acutely aware of the challenges posed by psychological injuries and
firefighter suicides, so much so that more than 75% of the chiefs and leaders we interviewed personally know a firefighter who has died by suicide.
On the other hand, after interviewing hundreds of fire service chiefs, leaders, and professionals, it’s clear that while we’re still finding our way, efforts to improve firefighter well-being have
making great strides in their firefighters’ wellbeing from those that continue to struggle.
Departments that consistently train in wellness initiatives see positive results from their investments. These departments haven’t just implemented one or two mental health programs, hoping for a culture shift.
WHEN IT COMES TO MENTAL HEALTH, WE ARE STUCK IN AWARENESS.
steadily increased. Over the past 10 years, significant energy has been invested in raising awareness about firefighters’ mental and psychological challenges. However, we are not mental health professionals –we are the helpers.
DESPITE THIS PROGRESS, STIGMA AND DEEPLY INGRAINED TRADITIONS STILL KEEP MANY OF US SILENT.
We’re improving, but consistency is one key factor that separates departments that are
Instead, they prioritize firefighter health year after year, committing to ongoing training that addresses safety in all aspects – physical, emotional, mental, and spiritual – just as they do for other firefighting skills and safety protocols.
WE NEED TO WAKE UP TO WHAT WE ARE AND ARE NOT DOING FOR THE HEALTH OF OUR FIREFIGHTERS.
We’re currently in a stage of burnout in the fire service, with the potential for things to worsen.
We prioritize being reactive versus proactive with wellness initiatives, and have missed the mark on showing our firefighters how to ask for help.
IT’S LIKE TELLING A RECRUIT WHO HAS NEVER STEPPED FOOT ON A FIRE ENGINE TO GO AND PUMP WATER OUT OF IT.
They don’t know that the truck needs to be put into pump gear or engaged, and they don’t understand how to get the water flowing because they have never been shown how
The focus now needs to be on teaching tools, education, and exercises that firefighters can put into practice. We need to get as upstream as possible, and this doesn’t mean spending a few hours during recruit training on mental resilience. We must step into the operational and technical aspects of mental health training and take our health seriously.
We wear our gloves, bunker gear, and SCBAs to a fire for a reason: because we value the importance of our physical safety.
What if we trained for our psychological performance and safety with the same dedication and intensity as we do for our physical safety?
Could we improve the health of firefighters, reduce the rates of suicide, and create happier, healthier cultures? I believe so.
THE 8TH ANNUAL BROTHERS HELPING BROTHERS
Firefighter Health & Wellness Conference
REDUCE VOC EXPOSURE WITH houseplants
By Frank Leeb, Managing Director of First Responder Center for Excellence, Retired FDNY Fire Chief
watering your plants might do more than break your plant- killing streakIT
MAY PROLONG AND IMPROVE YOUR LIFE
In firehouses, VOC exposure is a bigger concern. This is due to the contaminants released during fires that cling to our gear and continue off-gassing long after we return from a call, especially if we do a poor job of cleaning our equipment on-scene.
VOCs often cause the “new car smell” or the scent of fresh paint. While the smell may fade, the compounds can persist in the air, posing potential health risks over time. Controlling VOC exposure is especially important for firefighters who regularly encounter smoke, chemicals, and burned materials to protect against respiratory issues, cancers, and other occupational illnesses.
As firefighters, we’re always looking for ways to reduce our risk of occupational illness. From cleaning our gear properly to wearing protective equipment, we take every precaution to minimize exposure to harmful toxins. But did you know that something as simple as having houseplants in your firehouse can help improve air quality and reduce harmful chemicals known as volatile organic compounds?
That’s right — plants aren’t just decorative; they also help
clean the air. So, let’s dive into how plants benefit our firehouses and help us breathe a little easier.
Volatile organic compounds are a group of chemicals that can quickly vaporize into the air at room temperature. They’re commonly found in everyday consumer products, including paints, cleaning supplies, building materials, and furniture. These compounds can linger in indoor environments, contributing to poor air quality.
It’s common knowledge that plants help convert carbon dioxide into oxygen, but research suggests certain plants also absorb harmful VOCs from the air. Plants store or neutralize chemicals like formaldehyde, benzene, and trichloroethylene — all common VOCs.
Some studies suggest that placing specific houseplants in indoor spaces can reduce VOC levels. While they won’t eliminate all harmful compounds, they can significantly improve air quality.
a firehouse example: PLANTS IN ACTION
One Bronx firehouse in the FDNY has taken this idea to the next level by turning its apparatus bay ceiling into a greenhouse. While I don’t know when or why the firehouse apparatus bay started to look like a greenhouse, I do know the firefighters reap the benefits of the cleaner air they breathe.
It’s a simple and inexpensive step to make our work environments healthier. Firehouses are often filled with contaminants — from the products we use and the gear we wear — so why not use every available tool to minimize that exposure?
Beyond their ability to filter air, houseplants provide other benefits that contribute to the well-being of firefighters. Research has shown that having plants indoors can:
REDUCE STRESS: Plants’ natural presence is linked to lower stress levels, which can be particularly valuable in high-stress environments like firehouses.
LOWER BLOOD PRESSURE: Exposure to nature, even indoor plants, has been shown to have a calming effect on the body and help reduce blood pressure.
IMPROVE MENTAL HEALTH: Tending to plants and having greenery around can improve mood, increase productivity, and foster a sense of peace.
It’s important to remember that adding plants to the firehouse won’t eliminate all VOCs, just as wearing PPE alone won’t eliminate all risks on the fireground. But by combining this small action with other safety measures, like proper decontamination of gear, we can create a healthier work environment and lower our longterm risk of occupational illness.
Just as we leverage every tactical advantage on the fireground, we should take every opportunity to protect our health off the fireground, too. Adding houseplants is a simple, costeffective way to improve air quality, reduce VOC exposure, and enhance overall well-being in the firehouse.
BEST PLANTS FOR REDUCING VOCS
These are known for their resilience and air-cleaning properties. They are easy to care for and excel at removing formaldehyde and carbon monoxide from the air.
This plant is one of the best at filtering toxins such as benzene, formaldehyde, and xylene. It’s also incredibly low-maintenance.
Lilies absorb VOCs like ammonia, benzene, and formaldehyde.
The Bamboo Palm is another top air purifier that effectively removes formaldehyde and benzene from indoor environments.
This lush plant removes formaldehyde and xylene, often found in gasoline and paints.
The Pothos plant is one of the easiest indoor plants to care for. It helps reduce VOCs, especially formaldehyde, and will grow with little sunlight and water.
Aloe Vera can help clear formaldehyde from the air.
Rubber Plants are great for removing formaldehyde and require little attention, making them ideal low-maintenance options for indoor spaces like firehouses.
SPIDER PLANT
BOSTON FERN
SNAKE PLANT
PEACE LILY
POTHOS
ALOE VERA
BAMBOO PALM RUBBER PLANT
ALL ABOUT SOUTH TEXAS yeehaw!
By Liz Fleming, Host of iHeart Radio’s Liz Fleming Travels, Editor-in-Chief of Cruise & Travel Lifestyles Magazine
Think Texas is all about ropin’ and ridin’ and not much else?
SOUTHERN TEXAS OFFERS EXPERIENCES THAT TAKE YOU FROM PRAIRIE TO ART MUSEUM, AND FROM BEACH TO HIGH-TECH SPACE LAB AND BEYOND.
Start in Houston at Hotel Zaza, an über glam spot
that’s a world away from a rugged ranch house. Filled with funky contemporary art and photography, the ZaZa is a favorite haunt of the rich and famous, who choose specialty suites in the Magnificent Seven Collection. Although we didn’t rise to that rarified level of accommodation, we did tour them and loved the massively swanky “Houston, we have a problem” suite,
which features a lifesize astronaut suit.
Houston offers everything from Hermann Park, an enormous green space filled with trees, flowers, ducks and a reflecting pond in the city’s heart, to the famous Space Center Houston, where you can live out your astronaut dreams, and the excellent Museum of Natural Science, filled with everything from Egyptian
mummies to a creepily fascinating section on strange manners of death and even a flutter-filled butterfly conservatory.
A fave spot is Meow Wolf Houston, an immersive visual art center. Locally focused installations celebrate the music, art and people of the city in a wild series of multi-dimensional visual and experiential art pieces. They’re designed to
operate like a gaming stage, where you travel, view and touch your way through an old-school radio station into a creatively explosive other world. You have to experience it to understand.
South of Houston, the small island of Galveston offers a complete change of pace. Check into the Grand Galvez Hotel, a landmark property that oozes elegant southern charm. Have a drink in the speakeasy-style bar and linger over breakfast in the sunny restaurant, all to vintage music that transports you back in time.
Laid-back and beachy, Galveston invites you to learn about Texan history at the Bryan Museum. Or dive into Black history and art at the NIA Cultural Center in the place where Juneteenth was born and the last enslaved people were freed following the Civil War. At Ship to Shore, a clever interactive museum, step into the shoes of immigrants who sailed vast oceans to come to America, and then tour a working tall ship.
The island has an amusement pier with a ferris wheel, rides and a wealth of great restaurants – many featuring the famous Gulf shrimp – but don’t miss Riondo’s Ristorante for the best Italian food this side of Rome.
YOU’LL LOVE THE FRESHLY MADE TENDER PASTA, GORGEOUS SAUCES, AND THE ALL-ENCOMPASSING HOMETOWN WELCOME.
Last stop, Moody Gardens – a vast entertainment complex with a hotel, amusement park, rainforest pavilion, and perhaps most importantly, an aquarium pavilion, where you’ll lose your heart.
There, in addition to the turtles, fish, sharks, stingrays and other creatures that are indigenous to the area, lives a small but remarkable colony of penguins. Born in captivity rather than taken from the wild, these lovingly tended birds are there to create understanding and respect for sea creatures and the watery world they inhabit.
If you’re lucky, you’ll meet one. A happy penguin will waddle up, straighten his black-feathered shoulders, stick out his little wings, point his head skyward, and welcome you to the flock with a joyous hooting honk … and that is when the heart-theft happens.
While you’re still in oceanmode, drive to Corpus Christi’s Texas State Aquarium. We hit flamingo mating season, perfect for watching amorous males
snap their heads from side to side as they search for the hottest pink females.
LOVE ON LONG LEGS.
Get a taste of culture at the Art Museum of South Texas and then taste something else – the fabulous Mediterranean cuisine served waterside at Elizabeth’s restaurant, overlooking the USS Lexington, a restored WWII naval ship open for public tours, escape rooms and flightsimulation adventures.
Corpus Christi also has its beachy side. So spend a day walking Whitecap Beach and an evening at Doc’s, where the GlowRow team will take you on a magical nighttime kayak tour, complete with lighted boats and paddles. Wrap up your Corpus adventures with a seafood feast at the Market Street Oyster Bar, trying all the Gulf shrimp, oysters and redfish your plate can hold.
Who knew a South Texas holiday could put such a focus on sand, surf, history and culture?
THANK YOU FIRST RESPONDERS
WE CAN’T THANK YOU ENOUGH.
We’re inspired by your commitment to the community. Your support of Movember is more than we could’ve asked for – and has blown us away.
And even though moustache season is over, let’s make mental health a bigger part of the day-to-day. We’re here to help. It’s the least we can do to show how much we appreciate you.
DON’T ACQUIT ILL-FITTING PPE
THE PROSECUTION CHARGES THAT POORLY FITTED FIREFIGHTER PPE IS A RISK TO BOTH SAFETY AND HEALTH
By Rick Markley, Executive Editor, CRACKYL Magazine
Remember that all-consuming celebrity murder trial from the 1990s where the defense attorney famously told the jury that if the glove “doesn’t fit, you must acquit” in reference to the glove used in the stabbings and the size of the defendant’s hands?
IN THE FIRE SERVICE, MAYBE THAT PHRASE SHOULD BE, “IF THE GLOVE (OR ANY PPE) DOESN’T FIT, YOU MUST QUIT.”
OK, not many are going to walk off the job over gloves a size too big or too small. But seriously, PPE that doesn’t fit is a real danger to firefighter safety. And moreover, it is a threat to firefighter health.
But is it? Is ill-fitting PPE really guilty of harming firefighter health?
In the spirit of the Trial of the Century, we put an expert on the witness stand. No, not that “seen it all, knows it all” expert from the dayroom who’s riding out his time to retirement. But a proper expert, one who has a doctorate degree and has devoted her life’s work to firefighter PPE. That kind of an expert.
WE
CALL TO
THE STAND DR. MEREDITH MCQUERRY.
McQuerry is the Carol E. Avery associate professor of textile science in the Jim Moran College of Entrepreneurship at Florida State University. As the director of the ThermaNOLE Comfort Lab and Textile Testing Laboratory, she has overseen nearly $5 million in research funding related to firefighter PPE. Most recently, her work has centered around investigating the design, comfort and mobility issues of female firefighter PPE. This research helped produce the first and largest U.S. female firefighter anthropometric database. McQuerry has published more than 35 articles in leading journals, and her work has been presented at more than 100 conferences.
“Unfortunately, research hasn’t yet identified what the greatest threat is of wearing ill-fitting PPE,” she said. “But we do know there’s the potential for multiple types of hazardous exposure, including thermal, liquid, chemical, and particulate. Our team at FSU is working with other universities to propose work related to how ill-fitting PPE impacts female firefighter health and wellness outcomes, from cancer biomarkers and reproductive health to musculoskeletal injuries.”
In her opening remarks to the jury, Dr. Sara Jahnke, senior scientist with the Center for Fire, Rescue & EMS Health Research, said, “We definitely need more research.” She launched Science to the Station: A Health and Wellness Alliance, which is a platform to bring important firefighter health and wellness science to firefighters.
“We know the byproducts of fire can be absorbed through the skin,” Jahnke said. “We know the most vulnerable areas are where the different components of protective clothing meet — gloves and sleeves, coats and pants, pants and boots,
collar and hood. And we know many firefighters have PPE that doesn’t fit.
“We know this problem more greatly affects female firefighters. But male firefighters’ bodies change over time — changes in eating, exercise and sleep habits, as well as stress levels, can alter one’s weight in either direction. And like a female firefighter going through pregnancy, these weight changes change PPE fit.”
The defense team looks nervous.
Beyond anecdotes of pants that stop at your shins or having to shove rolled-up socks into the toes of boots three sizes too big, just how much crime is being committed here? Is there a PPE fit issue and if so, how far and wide does it spread?
“Our research and many studies before it dating as far back as 1993 have consistently reported that 80% of women in the structural fire service experience issues with illfitting PPE,” McQuerry said. “This is compared to 20% for male firefighters (in a singular study that performed a sex-based comparison in 2008).”
OK, so that’s not nothing.
“There is certainly room for fit improvement across the board, but it is a critical need for female firefighters as they experience a 33% greater risk of injury, in part due to ill-fitting PPE. We also found 52% of wildland female firefighters experience issues with poor-fitting wildland shirts and pants. Given our large sample size and the 30-plus year consistent history across five separate studies, we are very confident that these statistics are accurate. In fact, it’s more likely they are underreported given the cultural environment of the fire service, which tends to make do versus voice complaints.”
Wouldn’t the simplest solution be to have more adjustable PPE? PPE
OF WOMEN
IN THE STRUCTURAL FIRE SERVICE EXPERIENCE ISSUES WITH ILL-FITTING PPE
where lengths and widths could be loosened and tightened as needed?
“These types of design modifications and features have been considered in the past and continue to be explored,” McQuerry said. “The first priority, however, is getting the right fit the first time. From there, I believe we can begin to address how that garment will accommodate the user over such a long period of time.”
IN HER CLOSING ARGUMENTS, JAHNKE URGED THE JURY –THOSE IN ALL FIRE SERVICE ROLES –TO MAKE PPE FIT A PRIORITY.
“It doesn’t matter where you fall on the fire service food chain,” she said. “Even as more research is needed and conducted, we need to recognize this as a real threat to firefighter wellness. We need to make meaningful intellectual and financial commitments to ensuring all firefighters have protective gear that fits, and that we understand the health and safety risks when they don’t.”
The case against ill-fitting PPE’s negative effect on firefighter health and wellness may not yet hit the “beyond a shadow of a doubt” threshold. But the circumstantial evidence is compelling enough to look at it as … well … criminal.
As an emergency responder, you regularly encounter traumatic and stressful situations. It’s normal for this to take a toll on your mental wellbeing.
When you need extra support, turn to these resources from the National Volunteer Fire Council.
Share the Load™ Program
Access critical behavioral health resources for you, your crew, and your family.
nvfc.org/help
Directory of Behavioral Health Professionals
Find local providers who are equipped to help emergency responders and their families with behavioral health needs.
nvfc.org/provider-directory
Learn how leaders can support the wellbeing of their members to create a successful, high-performing department.
nvfc.org/phfd
NVFC First Responder Helpline
NVFC members and their household families can call 24/7 for assistance with a crisis or a variety of work-life stresses. The Helpline is offered through Provident by Business Health Services.
nvfc.org/helpline Psychologically Healthy Fire Departments Toolkit
THE ULTIMATE
Comfort Roast
Firefighters love a good roast — they even enjoy the cooked version, too. In this job, cooking should be as much fun as the playful hazing that happens when you cross the starting line.
Don’t let cooking a roast intimidate you. The process can be as straightforward or as complicated as you want, but we vote easy.
FEEDS A CREW
THE CLASSIC (ROAST BEEF)
INGREDIENTS
1.6 kg/3.5 lbs boneless rump roast (aim for a fattier cut; it adds flavor)
1 tablespoon extra virgin olive oil or avocado oil
3-4 cloves of garlic sliced Celtic salt and pepper
DIRECTIONS
1. Many meats should be brought to room temperature before cooking, and rump roasts are no different. Remove from the refrigerator, salt with Celtic Salt, re-wrap and let it sit for an hour at room temperature.
2. Preheat your oven to 375°F (190°C) — move your rack to the middle.
3. Grab a sharp knife and make small cuts on the roast. Push your garlic into the openings. If you have an injectable infuser, you can substitute the garlic slices with a finer garlic pulp.
4. Rub your roast with your chosen oil (avoid seed oils), and add Celtic salt and pepper.
5. Put roast in a roaster or, if you don’t have one, put a drip pan on the bottom rack and place the roast directly on the middle rack. Consider clean-up when choosing to skip the roaster.
6. Cook the roast at 375°F (190°C) for 30 minutes to brown it. Then lower the heat to 225°F (107°C) and cook for 1 to 2 1/2 more hours until you hit an internal temp around 140°F (60°C).
NOTES
1. If your crew prefers a less well-done roast, keep a closer eye on the internal temperature in the last 30 minutes.
2. Rest your roast before you slice and serve. We recommend making a light balsamic salad as a side or adding another classic, a baked potato.
BROWN GRAVY
INGREDIENTS
½ cup beef stock
1 tablespoon cornstarch
DIRECTIONS
1. Pour the drippings or juices from the roaster or catch pan into a small pot.
2. Add 1/2 cup of beef stock and your cornstarch to the juices and stir.
3. Bring to a boil and let it thicken.
4. Season to taste.
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