Advertise on podcast: Fire Rescue Wellness

Blake Christenson is the definition of a good dude. I met him via IG a few years ago and in person in the summer of 2025 while he was competing at the FF Challenge in OKC. I recently had the opportunity to listen to his talk at a conference where we were both presenting and his story resonated strongly with me.  Blake Christenson is the owner of Iron Maltese Athletics and has been in the fire service for the last 14 years. His years as a CPT and firefighter have allowed him the opportunity to apply realistic and down to earth strategies to help individuals and organizations to improve their health for life on the truck and the years that follow in retirement. He takes a non "one size fits all" approach to overcome any individual or organizations unique challenges. So what, now what?!? slsflkdjkfdjf Check out Iron Maltese Athletics on IG  While you're visiting his IG, check out his swag and protein powder! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Today I welcome back Suzanne Herndon for Part II. Hop back and listen to Part I to get caught up.  Suzanne and I talked extensively about the Abermarle County Peer Support program.  So what, now what?!? Choosing the right peer supporters is important and monitoring the quality of their interactions in an ongoing fashion might be even more important. Hear what she has to say! Contact Suzanne: [email protected] Check out Virginia First Responder Support Services Support VFRSS ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

There's nothing I love more than a great recommendation. Thank you, Justin Spanka, for sending Suzanne my way. She's a true gem. Suzanne Herndon has been a career firefighter with Albemarle County Fire Rescue for 21 years. Two years ago, she joined the Training Division, where she helps run recruit schools and supports department-wide training. Herndon currently serves as a co-chair on the Peer Support Team and organizes the department's fitness trainer group. Suzanne lives just outside Charlottesville, VA with her husband and two English bulldogs, Lucy and Dolly. She loves spending time outdoors and challenging herself with anything fitness-related including ROWING a Concept II Indoor rower for 24 hours for charity. See the link below to contribute to the charity or creep on the event! So what, now what?!? This was an incredible episode and I just can't come up with ONE nugget. I do so love Suzanne's giving spirit. Your call to action is to donate to please share the link to the fundraiser and donate if you're able.  Rowing for Responders-Donation Link! Stalk Suzanne and her husband while they row! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Susan Lopez believes in the power of systems, the importance of being well-muscled and a cool crispy diet dew (a woman after my heart). As a performance dietitian, Susan takes a multifaceted approach to meeting folks where they are and progressing them in a way that makes sense for their lifestyle. Simple planning like putting water bottles and pre-workout fuel in a basket by your keys helps keep people on track without wasting important bandwidth. Bio: Susan Lopez has been a dietitian for over 14 years specializing in nutrition and its application in the tactical community. Susan believes that empowerment of the individual to manage their health & performance is essential for success. Tactical Dietitian is a company based out of Houston, Texas founded by Susan Lopez. The company operates throughout the United States offering organizational and individual services to law enforcement, firefighters, and military service members. You can check out her IG content at Tactical Dietitian Listen to the Tactical Dietitian Podcast here! So what, now what?!? When it comes to making progress with your nutrition, Susan preaches: "One thing, not TEN things!" Companies and Organizations that Susan has provided services to include: ·75th Ranger Regiment ·1st Special Forces Group ·City of Houston Wellness ·FIT Ops / University of Health and Performance ·Soldiers to Sidelines ·Department of Defense Susan has coached individuals from many organizations including: ·NYPD ·FBI ·DEA including HRT ·Border Patrol including BORTAC ·Sheriff and Deputies (multiple departments) Online features include: ·Muscle and Fitness Magazine ·Taste of Home ·The FLEO 111 Podcast ·Monarch Human Performance Podcast Register for the Tactical Dietitian Conference here! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Aaron Martin is a Corporal with OKCFD and has been in the fire service for nearly 14 years, and serving the Metro since 2018. Aaron and his beautiful wife, Krista, have 4 super cool kids, ages 22 down to 7. He enjoys building, wrenching, and riding old Harleys, chilling at White Water Bay with his family, rock climbing, and holding his wife’s purse on long walks down the beach. So what, now what?!? If you see something (a coworker struggling or obviously in the throes of addiction), say something. It might mean the difference between life and death! "Sometimes it's ok to let it all go. It might fall apart, but you'll put it back together." -Aaron Martin Major Cort Smith Episode 343 Fund Help for Heroes at Oakwood Springs in OKC Rob's Ranch Center of Excellence ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Last chance to register for the WTHPS 5.29.26!! Michelle Bugbee, MS, RD, LDN, CPT, is a registered dietitian specializing in sports and performance nutrition and the owner of Ignite Performance Nutrition. As a firefighter spouse, she combines professional expertise with personal insight into the unique demands of the fire service, both on and off the job. Michelle is passionate about translating nutrition science into realistic, sustainable strategies that support the health, performance, and longevity of first responders. So what, now what?!?: Michelle's SOP: About 80% of daily intake should come from nutrient-dense and health-promoting foods, including protein, carbohydrates, fats, and fiber. The remaining 20% should be reserved for fun, enjoyable foods you look forward to and that keep you satisfied! Resources mentioned in the Episode: Rob Hartman's Episode Dr. Rachel Pojednic's Episode Christina Montalvo's System for Dinner Planning ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Register for the Women's Tactical Summit! Megan Lautz, Vanessa Frost-Piedrahita and I will be presenting Firefighter Strong: Fuel, Sleep and Train for the Long Haul at FDIC on 4.21.  In today's episode, hear about the interplay between nutrition, sleep/recovery and training for health and performance and if you want to hear more, come see us in Indy! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Dr. Krentz and friends are fans of ETFE (emphasizing the f-ing eccentric), and today you'll hear about the science behind eccentric training and why firefighters should consider exploring it. Catch the original episode here and please give us a review and a 5-Star rating! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Register for the WTHPS Catch Mike's previous episode here Mike Pericht is a certified strength and conditioning coach and TSAC-F, former professional athlete and currently serves as a newly promoted lieutenant at a fire agency in Illinois. He is Morgan's husband and the dad of three busy kids (and 2 dogs).  Follow on IG **Announcement: After the Spotlight 225 episode, the podcast will transition to a once-per-month release. Please contact me if you have topic suggestions.  [email protected] ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Lt Joe Lissman was one of my favorite co-workers when I was still on the job. We worked together as medics, officers and finally briefly in our maintenance shop.  Hear the original episode here. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Attend the Women's Tactical Human Performance Summit 5.29.26 Click here for the guest bios The IAFF recently formed a new committee, the Female Firefighters' Health and Safety Committee, and today you'll get to hear from three proud members: Oklahoma City Firefighter Tessie Taleu, San Jose Firefighter Corey Condren, and North Carolina firefighter Laura Leigh Bransford. We chatted about gear fit, recruitment and retention, female-specific cancer concerns, research and health and safety topics for the fire service at large. Link to Meredith and Cassandra's Gear Fit Episode Please contact these committee members or the member representing your district if you have questions or want to learn more about the committee. Laura Leigh:  Corey:  ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Christina Montalvo is a Chicago-area business coach and a dear friend. In this episode of the FRW podcast, she unpacks diet culture and how it may show up in firehouse conversations. Check out the original episode here and please give the podcast a 5-Star rating and review. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Sometimes (gasp) I make a mistake in a podcast episode. Please forgive me! Toward the end, when I'm talking about my research, I state 40 ml of fluid. That should be 40 OUNCES of fluid. Oops! Register for the WTHPS here! The summit is approved for 7.0 BOC CAT A CEUs and 7.0 Oklahoma CLEET CEUs. NSCA CEUs are pending. Today in the podcast, I riffed on fatigue. To be fair, firefighting is tiring work, and the ability to persevere when fatigued is important. But intentionally flirting with or chasing fatigue as a badge of honor is counterproductive. Hear more in the episode and hop over to your favorite listening platform to leave a rating and a review. I'd really appreciate it. Also, I just dropped creatine swag, and it's pretty groovy. Check out the storefront here. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

In this Spotlight episode, you'll hear about how Brandon Dreiman helped manage wellness in the Indianapolis Fire Department. In the full episode, available here, you can follow Brandon's journey from rock bottom to being a wealth of resources for his co-workers. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Get registered for the Women's Tactical Human Performance Summit! You may not know this, but I’m originally from South Dakota. When I met Allie Barry, who is researching the volunteer fire service in my home state, I knew we needed to connect.  Allie Barry, PhD, is an Assistant Professor in the School of Health and Human Sciences at South Dakota State University where she teaches in the exercise science program. Her research focuses on improving cardiorespiratory fitness through increased levels of physical activity, leading to the development of specific Wellness Fitness Initiatives in fire departments. She is the Tactical Representative for the South Dakota National Strength and Conditioning Association.  She was awarded a FEMA early career investigator grant to examine ways to increase physical activity and nutrition in volunteer fire departments in South Dakota.  Contact Dr. Barry: [email protected] ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!