Advertise on podcast: Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters

Want to be the calm one when everything goes sideways? This is how you build that. Captain Brian Yonkin talks speaking up, handling imposter thoughts, and using systems to sharpen leadership instead of guessing. Then he tells the story of rolling up on a working fire… and finding out there’s a second fire down the street. If you want to lead under pressure without losing your head, this episode gives you tools you can use as early as next shift. What You’ll Learn: How Brian trains himself to speak up and handle conflict without blowing upWhat his “imposter syndrome” warning sign is—and how he shuts it down earlyHow to set goals without the “New Year, new me” nonsense (and actually follow through)How trust in your crew is built—and why it matters when you have to make fast callsThree non-negotiables for being a strong firefighter in 2026: train, relax, and have a life outside the jobIf you’re a firefighter who wants to lead better, stay sharper, and not let the job eat your life… this one’s for you. Being consistent at the gym is non-negotiable. Fit For Service holds you accountable AND give you results. Check it out at https://keepthepromisefire.com Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

If you’re the “fixer” at home and in your firehouse, this episode will punch you right in the gut. Captain Brian Yonkin breaks down what changed since 2024—promotion to captain, hard family stress, and realizing he was running on fumes without calling it depression. We talk TRT, therapy, asking for help, and how being a dad made him a better leader. This is firefighter reality: you can’t pour from an empty cup and still think you’re “tough.” What You’ll Learn: How to spot when you’re quietly burning out even if you think you’re “fine”Why “I’ll handle it” can turn into a slow mental crash—and how to start asking for helpA simple way to lead better: be curious, not judgmental, and meet people where they’re atHow to build calm focus when life is pulling you in 10 directionsWhy doing more for everyone else can wreck you—and how to stop being the default problem-solverIf you’re a firefighter who feels responsible for everything and you’re tired, stressed, or numb… this one’s for you. Subscribe to the show and keep the promise you made — to yourself and your crew. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

...to 2025 and hello to 2026! This year either made you better or it made you bitter. In this episode, we close out the year by pulling the real lessons from 2025 and turning them into a simple plan for 2026. We talk standards, health, and your crew—because this job will take from you unless you choose who you’re going to be. What You’ll Learn: How to set one standard and actually live it when you’re tiredHow to teach the standard to the next generation without turning into a grouchHow to protect your mind and body so you make it to retirement in one pieceThe simple “one habit at a time” method to stop getting overwhelmed and start stacking winsHow to build your 2026 around better people, better habits, and better resultsIf you’re a firefighter who wants to start 2026 stronger, and stop drifting through the job on autopilot, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You're the fixer. But what happens when it’s you that needs fixing? In this hard-hitting follow-up, Brad Schriefer peels back the layers on substance abuse, trauma loops, and why we suck at taking our own advice. He offers real, actionable strategies for breaking the cycle — without losing your edge or your identity. This isn’t therapy — it’s survival. What You’ll Learn: Why the firehouse culture of “fix everyone but yourself” is setting us up to failHow to replace the bottle with tools that actually workOne way to rewire your brain and protect your crewThe science behind why the gym is sometimes the best therapyA better definition of “strength” — one that actually saves livesIf you’re a firefighter who knows something has to change — but doesn’t want to lose who you are — this one's for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You swore to protect others — but when was the last time you checked in on yourself? Brad Schriefer, a third-generation firefighter and mental health advocate, shares his raw journey through trauma, peer support, and post-traumatic growth. With over two decades in the service, Brad brings gritty honesty and real solutions to the emotional weight we carry. This isn’t about being soft. It’s about staying strong enough to show up tomorrow. What You’ll Learn: Why “it’s okay to not be okay — but not okay to stay not okay” hits harder than you thinkHow to spot the early signs that your crew (or you) are going sidewaysSimple ways to make mental fitness part of academy trainingWhy peer support isn't a buzzword — it's a lifelineHow to finally deal with your shit before it spills into your next shiftIf you’re a firefighter who wants to lead from the front — not just in fire, but in life — this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

It’s one thing to call out the problem. It’s another to build the solution. In Part 2, Ryan takes us behind the curtain of Carna Bunker Gear — from late-night ideas to market-ready innovation. He shares what it really takes to design gear that protects your health, the mindset shift needed to go from the fireground to founder, and why “just accepting the risk” is no longer good enough.  WHAT YOU’LL LEARN: How Ryan turned a firehouse problem into a full-blown missionWhat firefighter fitness should look like (but often doesn’t)Why most wellness programs fail and what to do insteadThe hidden skills firefighters already have to become mission-driven entrepreneursIf you’re a firefighter who’s sick of waiting for change and wants to lead it — this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

If you're training to be a better firefighter but wrecking your body in the process, you're not alone — and Ryan Conley’s had enough. In this powerful first episode, Ryan breaks down the hidden dangers of training in contaminated bunker gear and the real cost firefighters are paying in cancer, heart disease, and early exits from the job. He shares the heartbreaking loss of brothers in the field and how that sparked a movement to create safer, smarter ways to prepare for the job — without sacrificing your health. WHAT YOU’LL LEARN: Why your second set of gear isn’t protecting you the way you think it isThe link between good intentions and toxic exposuresHow to train hard without slowly killing yourselfWhat sparked the "Cancer Crusade" and how it’s changing the gameThe difference between “acceptable” risk and avoidable damageIf you’re a firefighter who trains hard but worries about the long-term damage, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

The way through is simple, but not easy. In Part 2 of this firefighter suicide series, Sammy Freyta digs into the mask of dark humor, the silent war signs we miss, and how tiny 1% choices bring us back from “dead inside." It's real talk about triaging life, changing what you can, and asking for help without shame. What You’ll Learn Read the tells. Withdrawal, numbing (booze, overwork), short fuse, sleep going to hell, nonstop jokes to dodge real talk—what to watch for in yourself and your crew.Normalize the thoughts. Many firefighters think about suicide; that doesn’t make you broken. What matters is your next step.1% moves that matter. Delay the worst choice. Change one thing today. Stack tiny wins until the fog lifts.Resilience → growth. How small reps create clarity, new priorities, stronger bonds—and purpose.Triage the drains. TJ’s real example: finding space to heal.When to escalate. Peer support, EAP, and first-responder inpatient programs aren’t weakness—they’re a parachute.If you didn’t do it but feel dead inside. Sammy’s steps: name it out loud, find why you hesitated, rebuild basics, loop in a person, and write the next chapter. If you’re a firefighter in a bad spot who needs a clear, simple plan to keep going, this one’s for you. 📧 Reach out to Sammy 🩺 Visit First Responder Wellness Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

I carved my name on a bullet... ...because a thousand paper cuts had me bleeding out: no sleep at a busy house, a crumbling relationship, financial troubles, a body and mind breaking down, and losing a brother. In this raw conversation with Sammy Freyta (LPC, ATR, First Responder Counselor & firefighter spouse), we break down how that slow grind happens and how to start climbing back... one honest step at a time. What You’ll Learn: Why it’s not “one bad call.” How years of small hits—sleep loss, a dying home life, finances, grief—pile up until you can’t think straight.Moral injury in plain talk. Sammy’s “torn bicep” analogy for your brain: ignore small strains and it tears.Self-care vs. soul care. Daily basics (sleep, food, movement, sunlight, connection) vs. deeper resets that actually refill you.Sleep that fights back. Blackout the room, keep it cold, phone off at night—why stimulation wrecks your recovery.Alcohol isn’t a fix. It numbs now, wrecks sleep and anxiety later. Why it made things worse.Control vs. relief. The bullet as a symbol of control—and the truth that most of us want relief, not death. If you’re a firefighter who feels eroded—tired, foggy, angry, and carrying more than you say—this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Don’t wear your uniform home—your kids will thank you.  Tara Cornett (FLAME Decon) returns with a family-first decon plan: keep gear out of living spaces, run smarter laundry, and make kid station visits safe.  Volunteers get a no-shower, low-budget workflow that still works.  We also talk money, purpose, and what it really takes to push this mission. What You’ll Learn: Volunteer decon on a budget: bag the gear, store it outside the house, strip and shower fast, run a washer clean cycle.Home laundry that helps: separate loads, enzyme + charcoal detergent, no mixing with kids’ clothes.Kid-safe station visits: wash hands, change out, decon clothes when you get home.Mindset shift: uniform stays at work—good for your family and your head.How to make the case so the department funds personal decon for everyone. If you’re a firefighter who wants to keep cancer-causing junk out of your home and lock in simple, cheap habits, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

If you think “no smoke smell” means you’re clean, you’re wrong.  Navy vet and FLAME founder Tara Cornett shows how her multi-charcoal “Goldilocks” blend pulls cancer-causing junk off your skin. Crews tested it after working fires, and post-shower swabs came back non-detectable.  We lay out fast, simple decon you’ll actually do between calls. What You’ll Learn: A 3–5 minute decon routine you can run as soon as you’re back.Why smell does not mean safety, and how pore size helps grab more bad stuff.How to pick decon that works without wrecking your skin.Station cross-contamination traps (wheels, recliners, fridge handles) and how to break them.Laundry basics for hoods and base layers so you don’t put junk back on your body. If you’re a firefighter who wants fast, no-BS decon that actually lowers exposure and keeps you in the fight, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

What happens when you take firehouse grit and channel it into building a business? Ralph shares how his passion for the job evolved into launching Cervitas Training Solutions — and how leadership, failure, and brutal lessons learned in the fire service prepared him for entrepreneurship. What You’ll Learn: How fireground leadership translates into building a businessThe surprising link between failure and long-term successWhy ego kills growth — and how to surround yourself with the right peopleHow to turn dark moments into fuel for your next winWho This Is For: If you’re a firefighter who’s hungry for more — more growth, more impact, and more out of life beyond the station — this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Leadership in the fire service isn’t about the badge — it’s about the lives that depend on you. In this episode, Ralph Suppa opens up about the sleepless nights, the toll of responsibility, and the lessons learned from failure. If you’ve ever questioned whether you’re doing enough for your crew, this one hits home. What You’ll Take Away: Why real leadership means putting your people first — even when it costs you sleep or worseHow to face the crushing weight of responsibility without breaking under itThe mindset shift every officer needs to keep their crew safeWhy failure in leadership can become your greatest teacher If you’re a firefighter who’s stepping up to lead — or wants to — and you feel the weight of that responsibility, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

Promotion changes everything — not just your title. In this episode, Captain Ralph Suppa opens up about his journey from rookie firefighter to respected officer, the wins that built him, and the failures that shaped him. From grueling tests to unexpected lessons in leadership, Ralph shares what it really takes to step up without losing your crew or yourself. What You’ll Learn: How to build unshakable trust with your crew — even after you make mistakes.Why finding the right mentors can change your entire career.The truth about the “competition” in promotion processes (and how to turn rivals into allies).How to handle the backlash when your success doesn’t sit well with everyone.The mindset shift that separates great firefighters from great leaders.If you’re a firefighter who’s grinding for the next step or struggling with the politics of promotion, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

You can build something incredible and still serve.  In Part 2, Mike gets real about growing Frontline Optics while staying grounded in firefighter values. He shares the emotional highs and gut checks of going all-in on a brand, how he manages burnout, and why giving back to the fire service is built into his business. If you’ve ever felt torn between your calling and your next move, this one hits hard. What You’ll Learn: The moment Mike knew it was time to leave the fire service, and how he handled itWhy firefighter grit is your superpower when building a businessHow Frontline Optics supports firefighter mental health through nonprofit givingWhat actually happens after you step away from the jobHow to grow a mission-driven brand without losing your identityIf you’re a firefighter who wants to leave the job better than you found it - and build something meaningful after - this one’s for you. Grab a pair of firefighter-built sunglasses at Frontline Optics, then check out our training tools at keepthepromisefire.com. Subscribe, share, and keep the promise - in service and beyond. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!