CRACKYL Magazine Issue No. 14

REVERSE EFFORT LAWS

GIANTS

GAIN STRENGTH, NO WEAR & TEAR HOW TO BE SUCCESSFUL AT DIFFICULT CONVERSATIONS

IS LIVING LONGER REALLY UP TO YOU?

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.

TUNDRA® HARD COOLERS

Heart of a Firefighter: A Special Report

IS LIVING LONGER REALLY UP TO YOU?

A LETTER FROM THE PUBLISHER

Heart disease continues to be one of the leading causes of firefighter deaths, whether they are on duty, off duty, or retired.

It's important for us, therefore, to understand how heart disease develops and what we can do to prevent it. We need to incorporate this understanding into our policies and daily practices to ensure that we can lead long and healthy lives.

That's why we've dedicated eight pages in this issue to the topics surrounding firefighter cardiovascular health and wellness. We all know firefighters who have died from or had a near-miss with heart-related problems. Every time we lose a brother or sister firefighter to heart disease, it hits uncomfortably close to home.

But once the tears have dried and the dust of the loss has settled, what have we changed to prevent other similar endings?

I had a close encounter with serious heart conditions 17 years into my career. I ignored the symptoms, and my stubbornness almost cost me my life. I was lucky enough to realize what needed to change — and you can too. It's important to understand that we can't fix everything on our own.

Let's all pledge to do better and listen to our bodies. Let's ask for help when needed and be proactive in using the available health screenings and preventative tools.

Most of us would lay down our lives for our loved ones. What they need is for us to be around, alive — and isn't living for them actually better than dying for them?

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Kory Pearn

PUBLISHER / EDITOR-IN-CHIEF

EDITORIAL

PUBLISHER / EDITOR-IN-CHIEF KORY PEARN KPEARN@CRACKYLBUSINESSMEDIA.COM

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CONTRIBUTORS

BROOKE BARTLETT, KATIE BREAZEALE, ERIN CRAW, CHRIS CRUZ, CARRIE FLEETWOOD, LIZ FLEMING, KEITH HANKS, TRACY STEVENS HEJMANOWSKI, KEPRA JACK, SARA JAHNKE, ALICE JOHNSTON, EVY LYONS, RICK MARKLEY, JACOB MOTA, RYAN PROVENCHER, DENISE SMITH, LEAH SOBON, TRISH VANSICKLE, KEALEY WOHLGEMUTH 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: JANELLE FOSKETT, PETE MATTHEWS, DAVID RHODES

PHOTO BY: MARK HAUGH

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

FIRE STATION DESIGN MAGAZINE

ARCHITECTURE, PLANNING & INNOVATION

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HELP FIGHT CANCER IN YOUR STATION WITH #HOOKUPTHEHOSE

In 2012, the International Agency for Research on Cancer (IARC), which is part of the World Health Organization (WHO), classified diesel engine exhaust as carcinogenic to humans (Group 1), based on sufficient evidence that exposure is associated with an increased risk for lung cancer. Do you #hookupthehose?

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.

By Leah Sobon

here’s no need for popcorn, expensive tickets, or ringside seats. We’re going out on a limb (er … tightrope) and saying that despite being miles and worlds apart, firefighters are all pretty much the same.

Now don’t get angry — we aren’t saying you’re like that guy whose midnight slurping and open-mouth chewing while the crew is trying to catch some ZZZs drives you out of your mind.

We’re talking about universality. There are words that mean the same in practically every language, like yah or huh. Duolingo included only two words on its universality list: chocolate and coffee (which gets a universal “yum” around here). The list is short, which is the beauty of language, since each is unique and diverse, those small words are still the same.

Universality also applies to firefighters. Because firefighters are intrinsically the same – everywhere.

Each firehouse is made of the same characters – even if they’re miles, countries, or even continents apart. How is this possible?

FIREFIGHTING TENDS TO DRAW THE SAME LINEUP OF CIRCUS PERFORMERS, NO MATTER WHERE THEY ARE.

This doesn’t mean that a firehouse is full of clowns willing to fly from a cannon or tightrope walk on a firehose. It means that each firehouse has a joker (clown), a mentor (ring leader), a person who’ll help you fix your broken lawnmower (the crew), a problem solver (animal tamer), a counselor (ticket sales), a chef (the food truck), and one who’s always looking to workout (the strongman/woman).

And firefighters always seem to find each other, even without the t-shirt. How?

Have you ever come across a car accident off duty and found another firefighter who’s also stopped to help? There’s an unspoken connection deeply ingrained in fire culture, even with strangers from different departments. There is a synergy present from the moment you sign on that lasts well into retirement.

We like to think we’re unique, but our uniqueness melts away when we realize there’s always someone with the same problems or questions. This connection is comforting –especially when you’re feeling alone.

The first known use of the word camaraderie was in 1838. It comes from the French word camarade meaning friend or associate. Camaraderie is a term that each firehouse has built into its walls – in fact, it’s the very soul of a firehouse. Without it, we would simply be “at work.”

The first recorded pair of comrades, if you’re biblical, would be Adam and Eve. But if history beyond the bible is more your thing, think ancient Romans Octavian and Agrippa, Americans John Adams and Thomas Jefferson, or even composers Mozart and Hayden.

These bosom buddy duos were friends who shared common ground and values – much the way firefighters do today. These pals drew their friendships from their interests, and were drawn to one another as a result.

Firefighters often become firefighters for the same important reasons: they want to help people, serve the community, and perhaps they come from a long line of firefighters. These reasons pull them into one of the biggest, most incredible and entertaining circuses (careers) in the world.

WHAT DO WE SHARE?

Connection. But not the connection you have with your barista on the way to work – we’re talking about the type of connection built from experiences. If you were to travel the world with one friend, you’d end the trip either loathing them or feeling as though no one could ever understand what the two of you have been through.

FIREFIGHTERS ARE THE SAME.

Sharing trauma, experiences, training, and all the other moving parts of being a first responder make your connection with one another unique and almost irreplaceable. While not everyone wants to share their emotional load with a crewmate, the unspoken burden is often carried by more than one person. As a team, you mourn and cry together, share gut-splitting laughs, and most importantly, you cope together.

WHETHER THAT MEANS YOU WALK AROUND LIKE CIRCUS CLOWNS DESPERATELY TRYING TO FIGURE OUT WHO DOES WHAT NEXT, OR LIKE A WELL-OILED MACHINE PERFORMING EACH ACT WITH PRACTICED EXPERIENCE AND PRECISION – YOU’LL FIGURE IT OUT TOGETHER.

Not every service runs full-time, which means that volunteer firefighters bring an important perspective to camaraderie, because they have it without spending 24 consecutive hours together.

This type of environment fosters trust early – and quickly. And with maybe only a couple of hours of exposure at a time, that’s pretty incredible.

Think we’re bluffing? We bet you one candy apple, buttery popcorn, and one paper bag full of peanuts that you could walk into any firehouse and feel camaraderie. Try it. Step outside your comfort zone the next time you’re traveling and grab some donuts and coffee for the firehouse you pass down the street.

Go share some laughs with strangers who are really not strangers but comrades. Those who get why you are the way you are. Same circus, different town.

Besides, eating that entire box of donuts all on your own will make squeezing into the cannon a tight fit.

It’s undeniable that life in the fish tank is tranquil – no bad surprises there unless the humans decide to buy a piranha or stop filtering the water.

Mostly, it’s the same old shells and plastic greenery every day and the menu doesn’t change much. The distance from front to back, side to side and top to bottom doesn’t vary and the weather, well, there really isn’t any.

So what’s special about a goldfish's (technically, carassius auratus) memory?

Brevity.

SEIZE YOUR INNER GOLDFISH

HOW MUCH MEMORY IS TOO MUCH?

By Liz Fleming

EVERYONE WANTS THE HEART OF A LION. THE EYES OF AN EAGLE. AND THE MEMORY OF A … GOLDFISH?

SERIOUSLY?

THE TERM, “GOLDFISH EFFECT” IS SOMETIMES USED TO REFER TO A SHORT ATTENTION SPAN. BUT FOR OUR PURPOSES, IT’S THE LENGTH OF THEIR MEMORY THAT’S SO APPEALING.

Though the research varies slightly, the average length of a goldfish’s memory is guesstimated to be somewhere between a few moments and a few weeks. And the advantage of that?

Your average goldfish doesn’t have much to remember during the

span between his beginnings in the maternity tank at the pet store and his final flush down the toilet. He lives an uneventful existence, perhaps learning where and when to expect the food that’s sprinkled from above, but otherwise unbothered by memories – good or bad.

Should the household cat choose a moment when the humans aren’t looking to sneak a paw into the fish tank, Goldy may experience a second or two of panic, but will suffer no lasting trauma. After a momentary fright, he’ll be likely to think … cat, what cat?

BY CONTRAST, FIREFIGHTERS RELY ON THEIR MEMORIES TO KEEP THEM SAFE, SANE AND EFFECTIVE.

Imagine if firefighters' memories were as fleeting. They’d simply charge in, do their jobs and go home at the end of their shift, untouched by tragic or frustrating memories. They’d be free to wash everything they’d experienced down the drain, like the soot from the fires fought. They’d go home cleansed, fresh and psychologically untroubled by any pain witnessed, feeling ready for their home lives to unfold.

TO BE A GOLDFISH WOULD BE BLISS … WOULDN’T IT?

The problem for memory-limited goldfish is that every day presents a completely new challenge. Though they may have swum through the same decorative sandcastle every day of their life, they can’t predict whether or not it’s safe. Each pass through is fraught with uncertainty that the other end might not be open, or that some bigger fish may be hiding inside.

The reality that the tank has constricting glass walls is another surprise experienced not just daily, but on every pass across the tank. Life for a goldfish, therefore, must be an endlessly confusing series of events that can never be anticipated, simply because nothing remains in their memory banks long enough to be useful.

By contrast, firefighters rely on their memories to keep them safe, sane and effective. Though some of their memories aren’t positive and many are, in fact, painful, each one teaches an important lesson. Remembering what went wrong on a call – regardless of how difficult that memory might be – could mean being able to avoid the same mistakes in the next crisis. It could mean the difference between life and death for a patient or for the firefighter and their team.

Being able to recall things learned in the academy or from older, more experienced colleagues is also vital when we are dealing with the pressures of an emergency. There’s rarely time for on-the-spot learning or for dealing with first impressions, so being able to pull valuable information from wellstocked memory banks is vital.

But is there any happy middle ground between the freedom of the goldfish brain and the steel trap of the firefighter’s memory? Can valuable experiences be saved while the traumas are allowed to fade?

WHAT GOLDFISH DON’T DO IS RUMINATE – AND THAT IS THE KEY.

Rumination is the destructive process of going over and over a memory

until it reaches the level of obsession. Think of the heavily trafficked area of a carpet that gets worn down while the rest stays plush. Shoes and boots follow the same pathway, time after time, cutting deeply into the fibers, just as repeatedly reliving a painful memory will carve lasting marks into your psyche.

Appreciating the educational and emotional value of your memories doesn’t mean that you can’t try to implement a goldfish attitude under certain circumstances. When a memory is particularly painful, remind yourself to take mental breaks from it – perhaps even assigning a short time each day when you allow yourself to think about it and other times when you won’t.

Change your physical location when you can’t seem to shake a painful memory, or do something physical that will require your full attention. Call a friend who can help you gain some perspective on the challenging memory.

Above all, grant yourself the grace to appreciate that your memories allow you to avoid the fear and confusion of confronting new challenges without any frame of reference. Then give yourself permission occasionally to glide away like a goldfish from your most difficult thoughts.

SHOULD YOU BREAK THE LAW OF

E R VERSED

EFFORT?

WHY DOING LESS MIGHT GET YOU MORE

By Dr. Tracy Stevens Hejmanowski

“ KEEP

YOUR NOSE TO THE GRINDSTONE. PUT YOUR BACK INTO IT. LEAN IN. MAKE IT HAPPEN. GIT ‘ER DONE."

There’s certainly something to be said for striving for excellence at work – especially in a line of work where mediocre effort or performance could mean a tragic outcome.

No wonder the ethos of firefighting highlights integrity and responsibility. It’s why, as a rookie, you get hammered to pay attention to detail, study nonstop, anticipate problems and be unfailingly squared away. It’s why you spend hours in the gym.

Whether civilian or military firefighting, the platinum rule remains "semper paratus" (always ready) because when the priority of readiness prevails, safety entails.

But there’s a catch … you might end up doing a faceplant.

THE MORE YOU PURSUE, THE LESS YOU OBTAIN

Think about it: when you’re trying hard to force yourself to sleep, you can’t easily fall into dreamland, but when you loosen the pressure to get those craved ZZZs, off you go. It’s the same story when your kid is a novice soccer player and seems to kick directly to the goalie instead of the open space between the posts.

Hell, the same concept applies to sexual intimacy … the harder you try, the harder you fall (forgive the double entendre and irony).

Letting go of a desire in order for it to be fulfilled doesn’t mean that you sit back and wait for things to turn out just as you wanted. You still need to be the agent of change to keep evolving. When it comes to wanting the presence of something good (like money, acknowledgment or attention) or wanting the absence of something bad, focusing fiercely on it can have the opposite effect to the one you intended.

LETTING GO OF A DESIRE IN ORDER FOR IT TO BE FULFILLED DOESN’T MEAN THAT YOU SIT BACK AND WAIT FOR THINGS TO TURN OUT JUST AS YOU WANTED

YOU STILL NEED TO BE THE AGENT OF CHANGE TO KEEP EVOLVING

Being perpetually ready for the next challenge or emergency can keep you farther from the here and now, the state that mainstream gurus describe as "woosah": a state of calm, relief and absence of anticipated chaos.

Being in constant go mode makes it a struggle to be at ease. Whether it is FOMO or your body’s fight against its own parasympathetic “turn down” nervous system, it can simply be uncomfortable to get comfortable.

If that’s not tough enough, you are also up against the law of reversed effort, or the “backward law.” In other words, the more you pursue, the less you obtain. The tighter we squeeze, the more likely we are to snuff out the result. It’s a kind of psychological finger trap. And if it seems like a paradox, that’s because it is.

The more coin-operated a person becomes, the more they chase that coveted reward in the hope of reaching the pinnacle. But, as we’ve all learned over the years, the pursuit of happiness does not lead to happiness and what we seek is sometimes obscured by our search.

SATISFACTION CANNOT EXIST WHEN DESIRE IS PRESENT

It is important to recognize that happiness and satisfaction are not the same thing. Happiness is a state of temporary bliss after we attain something, but satisfaction is a longer-term sense of contentment. Here’s the connection: Satisfaction cannot exist when desire is present.

Many feel most content when they have very little around them. Don’t believe it? Ask anyone who spends time camping in the great outdoors. There is something about living a spartan life – being without – that causes us to feel ... well, just more. Something about being without causes us to feel like we have more.

In an operational firefighting setting, one mitigation technique is the act of doing nothing. For example, in the hazmat realm, not mitigating is mitigation when it means minimizing secondary or tertiary danger and damage. In other words, doing nothing is doing something.

Visualize a fuel truck on fire. Hitting it with water could slosh fuel on the ground and create a running fuel fire. Simply letting it burn off contaminates avoids the destruction of the ground and surrounding area.

Likewise, a magnesium flare from an industrial facility would need an Olympic-size pool to extinguish it, so it makes more sense to let it burn hot and ruin the road at most. And electric-vehicle and electric storage-system fires? Yeah, those too.

SOMETIMES DOING NOTHING IS DOING SOMETHING

All in all, to achieve professional fulfilment and personal satisfaction, it’s important to balance the immaterial (what you need) with the material (what you want). It’s clear the more you try either to get hold of or get rid of something – especially those things that cause anxiety, frustration, sorrow, or boredom – the less likely it is that you'll succeed.

Whether it’s insomnia, anticipatory anxiety, fear of locking up, or being alienated by co-workers, the effect is the same. The stronger our desire, the greater our feelings of inadequacy and deprivation, which only serve to interfere with reaching our goals.

So you’ve got the idea now … be invested and engaged, but dial back the intensity and lower the threshold so your sabotaging preoccupation with the chase subsides. Enter contentment.

REMEMBER, WANTING WHAT YOU HAVE IS MORE SATISFYING THAN HAVING WHAT YOU WANT. READ THAT LAST LINE AGAIN. BREATHE DEEP. BE CALM. WOOSAH.

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ROBERT WARK, MASTER OF PUBLIC SAFETY ‘23

It never occurred to me that this was something I would be able to do while working. I found I was still able to commit the time around my schedule at work and my family obligations. Fire Fighter, Acting Captain, and Incident Management Team member for Thunder Bay Fire Rescue

THE FIREFIGHTER OF A HEART

AND THE BEAT GOES ON

By Leah Sobon

Contributors: Katie Breazeale, MS, RD, LD, Sara Jahnke PhD, Kepra Jack RN, BSN, Denise Smith PhD

The heart is an incredible organ single-handedly responsible for life. Knowing we can’t survive without one, you’d think we’d treat ours better –particularly given how prevalent heart disease is with first responders.

Short answer: There is no short answer. But we have enough science, education, clinical studies and experts weighing in on our risk factors for heart disease – which, by the way, includes more than our diets and the stagnancy of our lifestyles.

HEART DISEASE HAS MANY CONTRIBUTING FACTORS, MAKING IT A COMPLEX CONDITION.

The factors include lifestyle choices like smoking, lack of exercise, unhealthy diet and excessive alcohol consumption. Other health conditions also play a role, such as high blood pressure, diabetes and high cholesterol. Mental well-being matters too, with depression, anxiety and social isolation increasing the risk of heart problems.

OTHER ELEMENTS ALSO CONTRIBUTE.

Age: As we age, our risk of heart disease naturally increases.

Environment and occupation: Exposure to toxins through work or your surroundings can be a risk factor.

Genetics: Family history can influence your susceptibility.

Sleep: Poor sleep habits can contribute to heart disease.

THE LIST DOESN'T END THERE.

Autoimmune disorders, chronic kidney disease, HIV/AIDS, metabolic syndrome, race/ethnicity, and gender can all play roles.

The average age of a civilian heart attack victim is 66. The average age of a firefighter heart attack victim is 49. There are different reasons for being considered high risk for heart disease, one of which is heredity – not a comforting thought if your family has all had some form of heart disease.

Feeling overwhelmed by the risks you face as a first responder? It's a shared experience, but recognizing the possible dangers is the first step towards taking control. The good news is that there are

ways to mitigate these risks. Let's explore some strategies to help you stay heart healthy and resilient, on and off duty.

Science acknowledges the challenges first responders face – some risk factors are simply inherent to the job. The news isn’t all bad: you have significant control over many of the most serious risks. This means you can improve your overall health and well-being, even with the elevated risks of your profession.

SEVERAL LIFESTYLE CHANGES WILL IMPROVE YOUR HEART’S HEALTH.

Diet and exercise are the two that come to mind first, but stress, body composition, smoking, sleep and alcohol consumption are also high on the list.

Smoking doesn't affect just the lungs – it also targets your heart. Did you know that smoking increases plaque formation in your blood vessels? The more plaque buildup you have, the harder it is to get blood to and from the heart. Smoking also thickens your blood and can cause clots inside your veins and arteries. What does all this mean? A double whammy: you’ve got thicker blood and smaller passageways to transport it.

Chronic alcohol use looms large on the list. When you’re drinking, your heart rate increases. Over time, chronic drinking above recommended guidelines can lead to an ongoing increased heart rate, high blood pressure, weakened heart muscle and irregular heartbeat. All of these can increase the risk of alcohol-caused heart attack and stroke.

Stress is a vicious cycle. Think about long-term, chronic stress — not just one stressful day. High stress has multiple side effects: physical,

mental and internal. Mentally, high stress can cause irritability, depression, anxiety and insomnia.

Physically, your stress may make you sick to your stomach or cause diarrhea, nausea and vomiting, tense muscles, headaches, the absence of a menstrual cycle, decreased sex drive and low energy.

Internally, stress causes your body to go haywire, increasing your blood pressure and cortisol levels and causing inflammation in the circulatory system, particularly in the coronary arteries. And let’s not forget your GI tract and how it is affected, meaning you could experience more or worse heartburn.

All these side effects soon have an impact on your heart’s health. Increased blood pressure and inflammation of the arteries are contributing factors that can lead to heart attack and stroke.

Stress can also contribute to our next topic: body composition, which can also affect your heart. Those with a higher body fat percentage are at a higher risk for developing heart disease, heart failure, diabetes or stroke. Consider some of the causes for increased body fat percentage: poor diet, lack of exercise and stress. All of these also increase the risk for heart disease.

“Changing deeply ingrained behaviors is hard; no one is denying that,” says Sara Jahnke, COO and senior scientist for NDRI-USA. She and her team have been leading the charge on firefighter health and wellness research to resolve our biggest issues. “But changing these behaviors is a matter of life and death for firefighters, who are at a much higher risk for heart disease because they are firefighters. We have to put in the hard work to control the things we can control. Firefighters need to own their heart health the same way they own apparatus maintenance, repairs and general upkeep."

THE RIG, I.E. YOU, HAS TO BE READY TO ROLL AT ALL TIMES.

CURIOUS ABOUT THE PREVALENCE OF OBESITY AMONG FIREFIGHTERS?

The Better Heart Final Report, authored by the Fire Responder Health and Safety Laboratory – Health and Human Physiological Sciences, says, “Obesity is a significant clinical marker of potential underlying disease. Obesity is a major health concern because it increases the risk of CVD and several other important health conditions, including coronary heart disease, structural

enlargement of the heart (cardiomegaly and left ventricular wall thickness), hypertension, high cholesterol and more.”

The report goes on to say: “Obesity among firefighters is especially concerning because it is associated with impaired work performance, an increased risk of work-related injuries, and an increased risk of sudden cardiac events.

FIREFIGHTERS ARE SUSCEPTIBLE TO MORE THAN JUST HEART DISEASE. CONSIDER THESE ADDITIONAL

ARRHYTHMIAS SUCH AS ATRIAL FIBRILLATION AND ATRIAL FLUTTER

SUDDEN CARDIAC ARREST HEART FAILURE

RISKS:

MYOCARDIAL INFARCTION (HEART ATTACK)

CORONARY ARTERY DISEASE

HIGH BLOOD PRESSURE

KNOW HOW YOUR LABS WORK

TACHYDYSRHYTHMIAS SUCH AS SVT, RAPID ATRIAL FIBRILLATION AND VENTRICULAR TACHYCARDIA

Research has also shown that obesity in firefighters is associated with a four-fold increase in the risk of dutyrelated coronary heart disease-related deaths. Furthermore, firefighter lineof-duty autopsy records indicate that nearly 80% of cardiac-related deaths had evidence of a structurally enlarged heart. This is likely related to the high prevalence of firefighter obesity.”

OF CARDIAC-RELATED DEATHS HAD EVIDENCE OF A STRUCTURALLY ENLARGED HEART

Have you ever been given your lab results and wondered what it all meant? Lab tests can show whether or not you’re at risk or already have heart disease. Blood pressure evaluations and a lipid panel are the most common methods. A lipid panel is a blood test that looks at four different components: HDL, LDL, triglycerides and total cholesterol.

HIGH-DENSITY LIPOPROTEINS

(HDL)

are the “good” cholesterol that transports bad cholesterol from the blood to the liver, where the body excretes it. This is a number you want higher to help prevent cardiac disease.

Normal: < 40 mg/dL for men | < 50 mg/dL for women

Optimal: 60 mg/dL

LOW-DENSITY LIPOPROTEINS (LDL)

are your “bad” cholesterol. These are the main causes of plaque build-up and they increase your risk for heart disease.

Normal: < 100 mg/dL (This is the goal for people with diabetes or heart disease.)

Near-optimal: 100 to 129 mg/dL

Borderline high: 130 to 159 mg/dL

High: 160 to 189 mg/dL

Very high: 190 mg/dL and higher

TRIGLYCERIDES ARE FATS

They are stored in your body’s fat cells.

Normal: < 150 mg/dL

Borderline high: 150 to 199 mg/dL

High: 200 to 499 mg/dL

Very high: Above 500 mg/dL

CHOLESTEROL

is a waxy fat-like substance created in your liver. Other cholesterol is ingested by us when we consume animal products. Too much total cholesterol can lead to a build-up in your arteries (atherosclerosis).

Normal: < 200 mg/dL

Borderline high: 200 to 239 mg/dL

High: At or above 240 mg/dL

THE AMERICAN HEART ASSOCIATION SAYS THAT MEN BETWEEN AGES OF

WOMEN’S RISK INCREASES AFTER

20-39 MENOPAUSE but

Blood pressure tests can help you understand if your blood pressure is too high or too low and whether you need to be tested for hypertension or hypotension.

SYSTOLIC BLOOD PRESSURE

(the top number) – indicates how much pressure your blood exerts against your arterial walls when the heart contracts.

DIASTOLIC BLOOD PRESSURE

(the bottom number) – indicates how much pressure your blood exerts against your arterial walls while the heart relaxes.

SYSTOLIC IS THE MAIN NUMBER YOU WANT TO KEEP AN EYE ON FOR CARDIAC DISEASE.

This number will indicate your risk for disease.

Normal: <120/ <80 mm Hg

Elevated: 120 to 129/ <80 mm Hg

High blood pressure stage 1: 130 to 139/ 80 to 89 mm Hg

High blood pressure stage 2: >140/ >90 mm Hg

Hypertensive crisis: >180/ >120 mm Hg

STRESS

INCREASING YOUR BLOOD PRESSURE AND CORTISOL LEVELS AND CAUSES YOUR BODY INTERNALLY

causing

INFLAMMATION IN THE CIRCULATORY SYSTEM TO GO HAYWIRE

SUDDEN CARDIAC DEATH ACCOUNTED FOR 42%all

HOW DO YOU FIX A BROKEN HEART? IT DEPENDS ON HOW BROKEN IT IS

THE FIX: During SCA, the heart stops pumping, resulting in a complete failure of your cardiovascular system. SCA can happen for a variety of reasons, but for firefighters suffering from coronary heart disease, a heart attack, an enlarged heart or a deadly tachydysrhythmia (irregular heart rhythm) tops the list.

We have all had patients in cardiac arrest, so we know the drill. These patients are treated with high-quality CPR, electricity if shockable, advanced cardiac medications, fluids, airway interventions and rapid transport to the most appropriate facility. Should a ROSC be obtained, this critical post-arrest phase is where interventions continue depending on the cause of arrest. Should you be fortunate enough to survive an SCA, you are likely to have multiple pre-hospital and in-hospital interventions.

The American Heart Association looks at different factors when it comes to surviving SCA. While those factors include age, ethnicity and general health, they don’t look specifically at data for firefighters. They have concluded that while the survival rates are increasing, that doesn’t mean that the quality of life after hospital discharge (as rated on the Rankin Scale) is always satisfactory.

DUTY-RELATED FATALITIES OVER THE PAST DECADE OF

FIREFIGHTER

This is why scientists and researchers like Jahnke, Smith and Jack focus on researching data specifically for firefighters. In their study The Relation of Emergency Duties to Cardiac Death Among US Firefighters, they reported that sudden cardiac death accounted for 42% of all firefighter duty-related fatalities over the past decade. This retrospective study analyzed available medical examiner records for duty-related firefighter fatalities among male firefighters 18 to 65 years old that occurred between 1999 and 2014, and reported the pathoanatomic substrate for cardiac-related fatalities.

What does this mean? The study revealed that the largest proportion of deaths – 33% – occurred during fire suppression, although only 1% of annual occupational time was spent performing this duty. For deaths attributed to CHD and increased heart size, fire suppression, alarm response and physical training were associated with approximately a 112-fold, eight-fold, and seven-fold increased risk of cardiac death, respectively, compared with station duties. The majority of firefighters who suffered a duty-related cardiac death had CHD and increased heart size, which was associated with a markedly increased risk of death during fire suppression compared with station duties.

SUDDEN CARDIAC ARREST THE HEART BREAK:

MYOCARDIAL INFARCTION (HEART ATTACK)

THE FIX: A cardiologist will perform an angiogram or angioplasty. The second of these involves removing any clot causing a problem by entering through an artery, often in your groin or on your wrist, and inserting a device called a stent to keep the artery open. This intervention is usually coupled with aspirin, clot busters, blood thinners, nitroglycerin, morphine, beta-blockers, blood pressure medications, and possibly a brief hospital stay to ensure you’re stable enough to go home safely.

THE HEART BREAK:

HIGH BLOOD PRESSURE

THE FIX: If you are tolerating high blood pressure in an attempt to avoid a doctor’s visit, be aware that chronic high blood pressure is an important risk factor for heart disease. Chronic hypertension can damage your arteries, create aneurysms, contribute to heart failure, cause an enlarged heart (left side), increase your risk for TIA (transient ischemic attacks) and strokes, and contribute to kidney damage, dementia, retinopathy (eye damage) and high blood pressure emergencies such as a hypertensive crisis. If you’re blaming your blood pressure on the stress of a doctor’s visit, make sure that’s true because hiding from hypertension can be deadly.

An article from the International Journal of Environmental Research and Public Health states that hypertension is among the most powerful modifiable risk factors for cardiovascular disease, mortality and disability in all populations.

THE FIX: Depending on the cause, you can expect cardiac tests, a possible X-ray, ECGs, echocardiograms, ejection fraction tests, stress tests, a heart MRI, and possibly an angiogram. Depending on your class of heart failure – which involves how heart failure affects your day-to-day activity — you might be put on medications that help to lower your blood pressure or modify your heart rate. You may also get diuretics, medications to help with the function of your heart as a pump, and other meds to manage the symptoms of heart failure. In severe cases where heart failure has resulted in pulmonary edema, you might be given oxygen via high-flow oxygen delivery equipment such as BIPAP or CPAP. A brief hospital stay might occur.

ATRIAL FIBRILLATION, ATRIAL FLUTTER, SVT AND VENTRICULAR

TACHYCARDIA

THE FIX: Depending on the heart rate and symptoms, your doctor might order blood tests, ECGs, a Holter monitor, an echocardiogram, stress tests, a chest X-ray, medications to control the speed of the heart rate and to prevent clots from forming, and in severe cases, electrical cardioversion/ chemical cardioversion or an internal defibrillator. There will likely be a brief hospital stay to ensure you’re stable enough to go home safely.

How is it treated? Doctors might request that you monitor your pressure at home over a period of time. They may prescribe lab tests, ECGS, echocardiograms, lifestyle changes or medications such as diuretics or ACE inhibitors, ARBs, calcium channel blockers or betablockers which work primarily to relax blood vessels.

According to the Better Heart Final Report, “Hypertension, or high blood pressure (>130/80 mmHg), is a disease condition itself, and it is also a major risk factor for coronary heart disease and stroke. Hypertension can also lead to cardiac remodeling (structural enlargement, specifically left ventricular hypertrophy) and is associated with an increased risk of sudden cardiac events. Hypertension is called the ‘silent killer’, reflecting the fact that it is very dangerous and that individuals often do not know they have hypertension.

“In the early stages of disease progression, hypertension does not have perceptible symptoms. Nonetheless, even early stages of hypertension cause significant damage to the vessels and heart,” it continues. “A 20-year retrospective study of line-of -duty firefighter autopsies revealed that 80% of cardiac-related fatalities had both coronary heart disease and an enlarged heart f/l (cardiomegaly and/or left ventricular hypertrophy). It is well-documented that hypertension is a major factor in both conditions. Additionally, evidence suggests that firefighters may be at greater risk for hypertension than the general population based on their exposure to smoke and particulate matter, psychological stress, noise, and disrupted sleep patterns.”

NFPA 1582 lists certain hypertension medications as disqualifying, including beta-blocking agents such as Metoprolol and Atenolol, and other medications like Clonidine, Furosemide, and Spironolactone. Hypertension that is uncontrolled, poorly controlled or requires medication is likely to interfere with the performance of duties.

HOW DO WE MANAGE AND MAINTAIN A HEALTHY HEART?

Firefighters and first responders face unique challenges when it comes to lifestyle changes. While we share lots of advice on diet, exercise and stress management, the reality is that adopting new habits can be difficult, even when we know they're beneficial.

“We need to attack this problem from multiple sides,” Jahnke says. “From the top, fire chiefs need to codify best practices and ensure those practices are supported and enforced. It’s no different than something like driver safety policies. Fire chiefs must follow those best practices to set an example. And as we said before, each firefighter needs to take full ownership of their own health by replacing harmful behaviors with good ones — both on and off duty.”

STICKING TO HEALTHY HABITS CAN BE TOUGH, EVEN WHEN WE KNOW THEY'RE GOOD FOR US. HERE ARE SOME WAYS TO MAKE HEALTHY CHANGES MORE ACHIEVABLE.

Seek professional support: Consider working with a dietitian, nutritionist or personal trainer for personalized guidance and motivation.

Find an accountability partner: Having a friend or colleague to check in with can help you stay on track.

Explore the reasons behind your habits: A therapist or psychologist can help you understand why you make certain choices and develop strategies to break unhealthy patterns.

Experts have studied this topic extensively and their reports have shown that mental health and lifestyle go hand in hand. Struggles with mental health often result in poor lifestyle choices while, by contrast, good mental health is often associated with positive lifestyle choices. Experts have found that better mental health at baseline is predicted by a lower body mass index, a higher frequency of physical and mental activities, a non-smoking lifestyle, a non-vegetarian diet, and a more regular social rhythm.

Denise Smith, a professor at Skidmore College, recently appointed to the position

of Director of the National Fire Research and Data Center – United States Fire Administration, published a study with Stefano Kales and concluded that family practitioners can play a significant role in a firefighter’s career and health.

They hope to persuade clinicians that firefighting is uniquely stressful on the cardiovascular system and encourage practitioners to evaluate and treat CVD risk factors in firefighters aggressively and, when indicated, perform additional studies (such as exercise stress testing, coronary artery calcium scans or echocardiography) to detect subclinical atherosclerosis or cardiac enlargement.

High-quality sleep is also linked to better mental performance, better decision making and reduced risk of acute and chronic illnesses. The Centers for Disease Control and Prevention recommends all adults get at least seven hours of sleep per night. The CDC says a lack of sleep is linked to high blood pressure, type 2 diabetes and obesity — all contributing factors to poor heart health outcomes.

CDC offers these tips to improve sleep, which firefighters can incorporate at work and at home to mitigate the results of those middle-of-the-night tones so that you are maximizing sleep when it is available:

Stick to a regular sleep schedule whenever possible. On days off, go to bed at the same time each night and get up at the same time each morning, including on weekends.

Get enough natural light, especially early in the day. Try going for a morning or lunchtime walk.

Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.

Avoid blue light (from computer or smartphone screens), especially within a few hours of bedtime. Filters are available.

Don't eat or drink within a few hours of bedtime and avoid alcohol and foods high in fat or sugar in particular. Keep your bedroom cool, dark and quiet.

out during sleeping hours. One example is to make sure only those who are needed are woken. There are countless stories of entire departments being toned out when a crew from only one firehouse is needed.

Later shift change times that don’t require an early morning wakeup to get to work is another way some departments are trying to improve the sleep of firefighters who are coming on duty. Creating a physical and cultural place for short napping is yet another engineering fix for poor sleep.

THE TAKEAWAY?

Heart health is a multifaceted topic that involves a multitude of expert opinions, studies and personal success stories. To become a better, healthier you, you need all the input and support available.

And that is the heart of the matter.

Career fire chiefs can also look to improve the way in which firefighters are toned

AN ADULT HUMAN HEART PUMPS APPROXIMATELY

5.25

2,000 liters AND WORKS WITH YOUR LUNGS TO CIRCULATE OXYGENATED BLOOD WHILE RETRIEVING DEOXYGENATED BLOOD. YOUR HEART HAS

FOUR chambers

115,000 times a day

OPTIMIZING YOUR HEALTH REQUIRES A TEAM EFFORT.

Here's how your network can play a crucial role:

Medical care team: Work with your doctor or health care provider to develop a personalized plan for monitoring and managing your health.

Employer: Advocate for workplace wellness programs and healthy food options at firehouses.

Family and friends: Enlist their support for your health goals, whether it's joining you for healthier meals or being an exercise accountability partner.

Taking charge also involves asking critical questions. Don't hesitate to seek clarification or a second opinion if you have concerns about your health or the information you're receiving. Your well-being is paramount.

By Erin Craw Ph.D.

Embracing Your Kids' Weird is Wonderful

We all use the term “weird” but we rarely consider what actually makes someone or something deserve the weirdness label.

What makes something weird? Check various dictionaries for weird, and you’ll find synonyms like “strange”, “unusual” and “unexpected”. We all have social norms and expectations for behavior which influence how we view unconventional behavior.

We humans prefer predictable behaviors, and tend to react negatively to those who don’t align with our established norms.

But it’s important to remember that behavior we see as weird is not inherently bad. It can instead be seen as different or unique and a demonstration of courage and independent thinking. In reframing our view of what’s weird, we can begin to embrace

differences and facilitate new ways of thinking, encouraging others to be their unique selves.

Many exciting, impressive, and necessary changes throughout history have resulted from people going against the grain and being brave enough to refuse to conform to social norms.

But what about kids and weirdness? Children are less attuned to social norms and expectations

than adults and most often learn behaviors from their families. Consequently, the way parents react to their children plays a significant role in their willingness to embrace their own weirdness or different ways of thinking and seeing the world.

Parents are naturally protective, so it’s inevitable that they’ll worry about how others perceive their children’s behavior. By reframing your kids' “weirdness” as a strength, you can help their uniqueness and individuality to be embraced.

Pushing your kids to color within life’s lines can inhibit their ability to think creatively and act daringly in adult life

Embracing Weirdness The Wizards of Odd

Perhaps your child dresses or speaks differently from their peers. Instead of viewing this as a problem that needs fixing, try to characterize their uniqueness as a strength – they are independent and bold. Being viewed by others as weird can be isolating, but thinking differently or being interested in unusual things actually demonstrates their ability to think outside the box.

Rather than responding with, "Don’t do that; it’s weird," look for a shared understanding. What makes them want to do something different? Be curious and inquisitive. Parents are perpetual models for behavior, including the ways in which they respond to differences. By embracing each child’s uniqueness, parents will teach children to value independence – their own and that of others.

If you spend more time learning about your child's thoughts and views that are different from others, you create an opportunity to help

them identify their unique strengths. Recognize what might be viewed as weird by others and then spend time thinking about why. Might it signify something positive about the different ways in which your child views and interacts with their world?

When I was a young girl, I often differed from my peers and I remember my parents saying, "She has a mind of her own and isn’t afraid to share it."

That messaging early in life helped me embrace independent thinking and see the value in sharing my views on issues, even when they differed from others.

Had my parents told me to do what everyone else was doing, I might not have joined certain clubs or groups in college or pursued a Ph.D. program and a nontraditional career path.

In embracing their child’s weirdness, my parents helped me to become more resilient and confident in my unique identity.

A child’s ability to think independently from others is a strength in itself. In focusing solely on conforming to all behavioral norms to avoid being viewed as “different”, you may actually silence their views or thoughts later in life – perspectives and opinions that might one day lead to a positive change or accomplishments. Being different by acting weirdly or doing something unusual takes courage. It is far easier to adapt to norms and prescriptive ways of behaving based on cultural expectations than it is to push back.

In daring to be different, your weirdly wonderful child will be empowered to try new endeavors, and ultimately, with confidence gained through parental support, be more willing to share their views freely to spark intellectual conversation. Because they think differently, they could become effective problemsolvers. Those who can contemplate or view things differently are often better able to problem-solve and leverage their creative thinking.

Whether it is wearing mismatched socks, choosing to play football instead of joining a dance class with everyone else or being interested in rocks or certain comic book characters, embracing behaviors that might be viewed as unusual by others can have positive, lasting effects – not only for them but for those around them. In being more accepting of their own differences, they are better equipped to accept weirdness in others.

Weirdness is powerful and should be embraced. You never know: if you embrace your kid's differences now, they might just one day change the world.

GIANTS OF FIRE EDITORIAL

LEADERS FROM THE TOP FIRE SERVICE PUBLICATIONS DISCUSS WHAT THEY DO & WHAT MOTIVATES THEM TO DO IT.

By Rick Markley

What would happen if you invited high-profile leaders of competing corporations to sit down for an onthe-record conversation about their businesses?

Would each sit cross-armed, eyes darting suspiciously and grunt out one-word answers so as not to let slip any company secrets?

Or would they verbally sharp-elbow each other

for the spotlight, letting the whole thing spiral into monologues about how great their company is?

Would it devolve into an all-out food fight with insults and barbs chucked across the table like handfuls of mashed potatoes and meatballs?

Or perhaps they would support each other and open up about their own

MAKING THE FIRE SERVICE A BETTER, SAFER PLACE HAS BEEN THEIR LIFE’S WORK.

deepest fears, hopes for the future, and failings. Would they express admiration for what the others are doing?

That last option? Yeah right.

But that was exactly what happened when we invited the top editors from the biggest fire service publications to talk about the what, how and why of their work. We wanted to give

firefighters a good long look behind the curtain into the fire service publishing world.

And those leading editors obliged — with nary a mashed potato or meatball chucked.

AND WHILE THESE MAY BE FAMILIAR FACES AND NAMES, LET’S MEET THE CREW PROPERLY.

Peter Matthews is editor-in-chief and conference director for Firehouse He began his career as a fire service photographer before joining the publication in 1999. He’s been a member of three fire departments, rising to the rank of lieutenant.

JANELLE

Janelle Foskett is editor-in-chief of FireRescue1. You may also remember her from her stints on the editorial staff of Fire Rescue and later Firehouse. In all, she has 20 years’ experience in fire service publishing and holds a bachelor’s degree in journalism.

PETER FOSKETT RHODES MATTHEWS

DAVID

David Rhodes is editor-in-chief of Fire Engineering He’s a retired fire chief and fire instructor who has served as an advisory board member for Fire Department Instructors Conference, U.L.’s Firefighter Safety Research Institute and the Georgia Fire Academy. This is his first editing gig.

As often happens in life, we sometimes find that perfect partner by accident. That’s pretty much how these editors found themselves running top fire service publications.

PETER MATTHEWS: I wanted to be a firefighter. I wanted to be on FDNY. I photographed a house fire and had that photo published, and I was like, wow, this is pretty cool. Jeff Barrington was Firehouse's associate publisher and served in the same fire department with me. I asked if he had any job openings. He said send us a resume. A year later they called back and I got a start — at the very bottom. I was very lucky.

JANELLE FOSKETT: I want to echo something Pete said about the luck involved. I feel so lucky to have landed in fire service media, coming from the journalism side. I applied for a job as an assistant editor at Elsevier Public Safety. I didn't even know at the time which vertical it was going to be for and it ended up being "Fire Rescue" magazine. It changed my life forever. And here I am 20 years later.

DAVID RHODES: I had never had plans to be an editor. I came up in the fire service as a firefighter, and did that for 36 years with three different departments. Bobby Halton started talking about my becoming his deputy editor to take some of the load off of him since he had FDIC and the magazine and several of the other brands. I was kind of like, “I don't know.” But he kept on at me. He says, “Look, I'm going to retire. And we're going put you on a three-year

plan. I'm going teach you the business and it'll be a three-year transition.” And three months later he died.

Like Chief Rhodes, Matthews and Foskett learned from and followed the previous generation’s editorial giants, titans, if you will. They were a great presence and great teachers, but they also left a great void to fill.

MATTHEWS: I worked 14 years with Harvey Eisner before he died 10 years ago. It’s tough to fill those shoes. A lot of what Harvey and Bobby did started people on their career paths, and not only as career firefighters, but also wanting to give back through events, through the media and stuff like that. Which is great. I think that's the legacy that they're both leaving behind. You'll never fill those shoes. It's a loss that I'll feel for the rest of my career, because you still hear about them day in and day out.

FOSKETT: Learning from Chief Tim Sendelbach was just an unbelievable opportunity. Tim always talked about being a humble public servant. Tim instilled in me his insane work ethic and high standards. Sometimes that can almost be hard to live up to. I still talk to him. He’s a friend; he was at my wedding.

One of the things that was just great about being connected with Janet Wilmoth and having her as a friend and confidante was that it showed me you don't have to be a firefighter to make a huge impact in the fire service. I struggled with that for a

little bit. I don’t anymore. I’m confident, and she helped establish that.

RHODES: To that point, Bill Manning had no fire service interests and he was a huge advocate. The important thing is everybody has something to offer — but don't pretend to be what you're not. I would never even attempt to fill Bobby’s shoes. But I absolutely stand on his shoulders.

We then shifted the conversation to the role these editors see fire service publications playing in the modern media landscape. When industry giants like Harvey, Janet and Bobby were coming up, editors were information gatekeepers. They decided what was worth publishing and what was crap. For better or worse, the long reach of social media has stripped editors of that traditional gatekeeper role.

MATTHEWS: One thing that is very exciting is that young people are getting a voice. It’s a little scary, but it’s cool. A person puts out something; they may not be a firefighter, but people are going to them as a trusted source. As a media company, we had to wrap our heads around that and move forward. We’re making sure the information we put out is valid and the folks we are working with are legitimate.

RHODES: Yeah.

FOSKETT: I want to add to that. I don’t know how this bodes for the future, but people are hungry to communicate.

For a long time, people felt like you had to know someone on the editorial staff or be a certain kind of chief officer to get published. I’ve always said there is no secret handshake. There are a lot more people who realize they can speak up. And we can help them do that.

RHODES: Like the changes to the music industry. It’s like in the past you had to play the game and be in the right circles.

MATTHEWS: Yeah.

RHODES: You have to be careful of where you're getting your information because of the vetting issue. There's a lot of really good stuff out there by individuals. But there's also some stuff that's either false or is very narrow-agenda driven.

FOSKETT: Having an outlet, like our three, where people can turn means they know the content is from people who know what they're talking about. People seek out legitimate voices still, especially in the crowded, cluttered world of social media. People can still come back [to fire service publications], and we're home.

Each of our three editors devotes time to understanding and explaining what it takes to be successful in the fire service. That can be a deep dive into what different ranks and roles do on a daily basis. Partly thanks to them, those of us in small departments get a feel for busy houses; we understand what it takes to get into the weeds of

specialties that we aspire to learn. But what does their world look like, I mean, really look like? What would surprise firefighters about the editing life?

FOSKETT: We’re a small but mighty team. We have our hands in everything. A lot of people might think we’re more like consumer media where there's a person assigned to each task — this person handles podcasts, this person handles print, etc. But really a lot of us just have our hands in a little bit of everything.

MATTHEWS: That's a great point. Because you do want to make sure everything is going out and it's meeting that bar we've set. Honestly, that is just the dedication of our group here. We all care. It's really a dedication to improve, educate and give the fire service everything they need to make educated decisions, whether it's purchasing, fireground operations or even just navigating the challenging fire service today.

RHODES: There’s the sheer volume of work and emails and all the nonglamorous stuff. Everybody reads the editorial, they see the little video and they see FDIC, and think, man that must be great – you get to do this you get to do that. And it absolutely is great. But for everything that you actually see, there are hours and hours and hours of work and collaboration.

So, with all that work, all that travel, all that being constantly “on”, how do these editors balance work and life? Do they take the advice they’re always giving to firefighters?

Eyes were rolled. Heavy sighs were released. There were mutterings, uncomfortable chuckles and downward gazes. They each talked about trying to get outside, even briefly, about stopping work at a certain time, about turning off their devices, and about other little life hacks to preserve sanity.

In the end, each admitted to needing to do more in that area. This was followed up by pleadings and not-so-veiled threats about not publishing those remarks. Hmmm, maybe all that camaraderie among competitors was because they had a common enemy. Nah, couldn’t be.

In all seriousness, making the fire service a better, safer place has been their life’s work. As Matthews said, he takes it personally every time a firefighter dies or is injured in the line of duty. He said it feels as if he hasn’t done enough. The others nodded.

That level of dedication is why they work the hours they do, why the products they deliver to the fire service are high quality, and why they can open up here without one spoonful of mashed potatoes being flung.

A QUICK Q&A FROM BRITAIN

There are more firefighting publication editors than we could possibly include in this article. We compromised by reaching out to those publications our readers are likely to be most familiar with. We contacted affiliated publications Canadian Firefighter and Fire Fighting in Canada. Unfortunately, the editor was too busy to participate — something we fully understand. We also reached across the pond to Britain-based International Fire and Safety Journal, which recently launched a North American-focused title Fire and Safety Journal Americas IFSJ managing editor and FBHA international outreach ambassador Duncan White shared his thoughts on the state of the industry.

HOW DO EUROPEAN AND BRITISH FIREFIGHTING PUBLICATIONS DIFFER FROM THOSE IN NORTH AMERICA?

DUNCAN WHITE: In many ways British and European publications are very similar in that they are a blend of generic technical articles, industry news, a focus on new technology and information from manufacturers on products and services. The one main difference is that, on the whole, US magazines tend to focus on either fire and rescue or on protection and prevention. I read many global fire publications, and all are different, with their own unique features. This is what makes them all interesting and keeps the market fresh.

WHAT MAKES YOU MOST OPTIMISTIC ABOUT FIRE SERVICE PUBLISHING?

WHITE: The fire industry is always thirsty for knowledge and understanding. The fire sector is one of the few remaining industries which

demands print magazines, however; this may become unsustainable as costs rise. Our millennials and generation Z subscribers love the ability to read the magazine and access all the features via the digital issues while our more traditional readers still enjoy having the print issue. As time goes on, I hope we will continue to see both print and digital

WHAT PUBLISHING ISSUE KEEPS YOU UP AT NIGHT?

WHITE: There’s not much that keeps me up at night. I learned early in my fire service career that sleep is the most important thing I need to keep me functioning at the pace I expect. There are certainly issues in the fire sector which I am hugely concerned about. We still have so much to learn from each other globally. We need to stop working in silos and reinventing the wheel. We need to share ideas and procedures for the safety of all and protection of the people we serve.

HOW DO YOU, AS A BUSY EDITOR, MAINTAIN A WORK/LIFE BALANCE?

WHITE: When I am not engaging with the fire sector, I enjoy traveling, soccer, musical theater and the English tradition of carnival, which I have been involved with since I was 10 years old. The pleasure I get from being part of Bridgwater Guy Fawkes Carnival immediately dissolves any frustration I may have had during the day regarding the fire sector.

against others who push our buttons and builds strength and endurance for life’s challenges. Most importantly, it helps guide decision-making to simplify everyday life.

Can you be a Stoic?

By Chris Cruz, philosopher, teacher, MFCLeaders.com

“Trust your equipment.”

I can still hear the instructor reminding me as I hung, 150 feet in the air, inside the Camping World Stadium.

Somehow those words were comforting, even a little encouraging. The phrase cut through the constant loop in my mind about bugs splatting on a car windshield – which was all I could think about, besides trying to remember who was on belay.

But what if you’re in a situation where the reminder to “trust your equipment” isn’t about

equipment at all? At least not the physical kind. What about the times where the equipment you’re trusting is your own inner resources?

I was recently reminded of the power that a single occasion of mindfulness can have. By taking a moment to step back and think before deciding what to do next, I recognized that brief but pivotal moment where my heart and mind had not yet chosen a course of action or attitude. It was philosophy that reminded me that it’s best to not be swayed by our own impulses or misjudgments,

and to recognize harmful influences from others. One moment of wise reflection can prevent lasting misery and guilt – and encourage us to move forward with confidence and security.

In a world of constant distractions, we can use philosophy to run toward, rather than away from, ourselves and the situations we face.

STOICISM IS AN ANCIENT FORM OF PHILOSOPHY THAT TEACHES US TO GOVERN OUR LIVES FROM WITHIN.

It encourages self-study, and its practitioners are called stoics. It teaches us to remain calm to guard

To fully understand philosophy, you must apply it. The direct experience of implementing a philosophy is the direct experience of yourself. Philosophy comes down to two things: self-study and practice.

Philosophy is the practical application of mindfulness in the real world – acknowledging that there will be good times and bad – and both can be outside our control. What is under our control are our thoughts, attitudes and decisions. Stoics taught that by following a basic framework we can minimize the suffering some people experience throughout their lives. There are four stoic virtues: practical wisdom, justice, courage and temperance.

What is a virtue? Virtues are the collective thoughts, habits and behaviors that make a person’s character and sense of self. Virtues are the guiding principles for decision-making that leads to personal growth. Applying these principles allows individuals to cultivate excellence in character, behavior and relationships.

practical wisdom

This first virtue is the foundation of all the other virtues. Practical wisdom is the ability to recognize what is true, right and beneficial in any situation. It involves clear judgment and sound decision making. By applying practical wisdom, we can navigate the challenges of life with clarity and insight, avoiding mistakes and misguided actions. Practical wisdom is learned through self-study.

Continuous self-learning and growth is required as we seek to refine our understanding of ourselves and our place in the world. Most importantly, practical wisdom tells us the difference between what we can and cannot control.

Moral Courage Justice temperance

Justice is the element that guides us to do the right thing in any situation. It is a commitment to fairness, integrity and moral righteousness in our own actions and interactions with others.

Justice means treating everyone with dignity, respect and fairness regardless of their background, status or beliefs. This is the golden rule of “treat others as you would like to be treated.”

This courage isn't the bravery that allows us to enter burning buildings. Moral courage is the strength of character to face adversity, fear and hardship with resilience and determination. It is the willingness to endure discomfort, pain and uncertainty in pursuit of what is morally right.

It takes moral courage to preserve one’s principles and values, especially when it is difficult and unpopular to do so. It requires integrity, honesty and a willingness to speak truth to power, even at a personal cost.

The final virtue is temperance. This is doing the right thing in the right measure – neither overreacting nor failing to do enough. In today’s language, this would be called emotional intelligence. It is also the moderation and self-control of desires, appetites and emotions.

HERE’S ONE EXAMPLE OF HOW TO APPLY THE FOUR VIRTUES.

Say you have a member on your team who does something that requires your feedback. Practical wisdom comes from your experience and your ability to give valid feedback. Justice tells you that giving feedback is the right thing to do for their improvement. Courage gives you the ability to say what needs to be said. And temperance affects how you deliver your message – with honesty and kindness, and from a place that encourages growth and open communication.

When you are learning to apply these virtues, you’ll first become aware of the situations in which they can be applied. They usually follow in sequence. Practical wisdom acknowledges your awareness. Justice confirms what is right to do. Courage gives you the confidence to move forward. Temperance keeps your thoughts clear.

It’s not enough to do it once or twice. Stoicism is a continuous practice applied over a lifetime of learning, which leads to the confidence that you can indeed “trust your equipment.”

Temperance fosters our inner peace by maintaining balance and harmony in our thoughts, actions, desires. Temperance also allows us to remain calm and composed in the face of provocation, stress, and turmoil. It promotes a certain self-confidence regardless of external circumstances. Temperance guides us to prioritize what is truly important and meaningful to avoid being swayed by momentary impulses or distractions.

HACKING YOUR BODY TO COOL DOWN FASTER WHEN IT MATTERS MOST

By Evy Lyons, Cofounder & CEO, Apex Cool Labs

FIREFIGHTERS ARE NO STRANGERS TO BRUTAL HEAT, BUT BOTH THE HEALTH RISKS ASSOCIATED WITH HEAT AND THE BEST WAYS TO COOL DOWN ON THE JOB MIGHT SURPRISE YOU.

While turnout gear is critical for protecting against contaminants and extreme thermal stress, improvements in this technology have actually made it harder to manage body heat. In fact, heatrelated illness (HRI) is rampant in the fire service with more than 75% of firefighters experiencing HRI symptoms every year.

How hot is hot? One 2023 study showed that firefighters’ core body temperature will jump to 38 C (100.4 F) or higher. Heat-related injury can occur at 40 C (104 F). And a 2017 study in Britain showed that firefighters’ cognitive abilities were impaired when their core temperature exceeded 39 C (102.2 F).

The effects of HRI go well beyond serious discomfort. A significantly elevated core temperature reduces cognitive performance, decreases work capacity, and can lead to life threatening conditions such as heat stroke. Thermal stress directly impacts cardiovascular strain, so given the number of deaths from cardiac arrest in the fire service, knowing how to cool down quickly is a critical component of health and wellness.

WHAT HAPPENS INSIDE YOUR BODY WHEN YOU GET HOT?

Your first line of defense against heat is the specialized vasculature in your hands, feet and cheeks. These dilate as we get warm to allow more blood flow to these areas to radiate heat from the body.

If that’s not enough to cool you down, your body then shuttles more blood to the skin surface. When we get really hot, the amount of blood flow at the skin surface can increase more than 10-fold – which is why people get flushed when they exercise.

While this system is great for offloading heat, it creates a competition for blood between your skin and your muscles, and that contributes to fatigue.

Your body saves the best for last. Your third line of defense is perspiration – an incredible cooling mechanism. When sweat evaporates, it can remove a massive amount of heat. But without evaporation, sweat does nothing but dehydrate you. If it drips off your skin or is trapped inside your turnout gear, it offers no cooling effect.

The good news is, there are a few things you can do to boost your natural cooling mechanisms:

MAXIMIZE SWEAT EVAPORATION

Take off heavy gear, hydrate and replenish electrolytes. If possible, get into an air-conditioned space where the air is dry and cool.

ENHANCE CONVECTIVE COOLING

Stand in front of a fan or mister to increase airflow across your skin surface.

LEVERAGE CONDUCTIVE COOLING

We ordinarily lose very little heat via conduction, but this is where a little physiology knowledge can make a massive difference. How so? Read on!

COOL YOUR PALMS, COOL YOUR BLOOD, COOL DOWN FAST

It’s tough to deny that cooling your neck feels good; however, cooling your neck merely sends the perception of cooling to your brain without actually extracting much heat from your body. This approach can be problematic because you might feel ready to work again, even if your core temperature is approaching the danger zone. You would be much better off cooling specific skin areas like the palms of your hands.

Remember that specialized vasculature in the palms of our hands and soles of our feet? That vasculature is known as arterio-venous anastomoses

(AVAs), which are direct connections between arteries and veins. When we are cold, our AVAs are constricted, keeping our blood deeper within our body. When we are hot, our AVAs dilate and experience extraordinarily high blood flow. As such, our limbs, and especially our palms and soles, can be hacked to extract large amounts of heat quickly.

To perform this hack, hold something cool that can transfer heat out of your body. This technique, often referred to as palm cooling, dramatically reduces core body temperature even in someone wearing insulative gear.

To take advantage of this physiological phenomenon, three parameters are crucial:

THINK COOL-NOT-COLD: Hold something that is 50 to 60 F. Below 50 F, most people’s AVAs vasoconstrict, preventing the necessary blood flow required to cool the body. That’s why you cannot simply grab some ice.

AVOID THERMAL BARRIERS: We locally heat up materials that are in contact with our skin, forming a boundary layer that reduces heat flow. To maximize heat exchange, a cooling system needs a mechanism for continuously removing heat. For instance, if you put your hands in a bucket of cool water, you need to move them around to break up the thermal barrier.

RESPECT THERMAL CONDUCTIVITY: To achieve the most pronounced cooling effect, your hands should be in contact with a thermally conductive material. For example, copper transfers heat much more quickly than an equivalent piece of plastic.

In 2004, researchers in Toronto tested different cooling strategies, including conductive cooling, with firefighters working in a hot summer environment. For conductive cooling, firefighters submerged their forearms in cool water. The researchers found that forearm cooling reduced the elevated core body temperature significantly better than passive cooling (resting in the shade) or using misters.

In fact, when the firefighters were just resting in the shade, their core body temperatures continued to rise. However, when cooling the forearms during 20 minute rest breaks, they were able to extend

their work time by 60% before reaching unsafe temperatures.

Although this study’s protocol was to submerge the entire forearm in cool water, the bulk of the cooling effect occurred via the palms. A more practical approach would be to submerge only the hands in buckets of cool water.

Today, many departments rely primarily on hydration, turnout gear removal, and shade to help firefighters cool down and accelerate heart rate recovery. But more could be done to mitigate the effects of heat stress. To be the protector of your community, you first have to protect yourself.

ARE WE LETTING OUR EMOTIONAL TIES TO MONEY DRIVE OUR FINANCIAL DECISIONS?

By Trish Vansickle LLQP, CSC

Money is a powerful force in our lives, impacting our decisions, our relationships and even our sense of self-worth. And many of us have a complicated relationship with money.

How we think about and manage our finances can be closely tied to our emotions. From the joy of receiving a paycheck to the anxiety of paying bills, our emotional responses to money can shape our financial behavior in profound ways.

One of the key feelings that comes into play is fear: fear of not having enough, fear of losing what we have, and fear of not being able to provide for ourselves or our loved ones. This can lead to hoarding behavior, causing us to hold onto money tightly and be reluctant to spend

it, even when it might be in our best interest to do so.

At the other end of the spectrum is greed, an emotion that can lead us to take unnecessary financial risks, gambling on high-risk investments or engaging in speculative behavior in the hopes of achieving greater financial gain. This can sometimes lead to serious financial losses, as the desire to have more overrides our rational judgment.

In the fire service, we often see firefighters work multiple jobs on their off days. Are they sacrificing time with family and time resting from the job because they don’t earn enough to make ends meet? Or, are there other emotional motivations at play?

EMOTIONS SHACKLED ARE YOUR TO MONEY?

Shame is another emotion that often arises when we feel we’re not living up to societal expectations or even to our own standards. Feelings of inadequacy or unworthiness follow, which can in turn impact our financial decisions and behaviors.

SHAME

IS ONE OF THE MOST COMMON AND POWERFUL EMOTIONS ASSOCIATED WITH MONEY AND PERSONAL FINANCE

We often make frugal resolutions that will help us save and spend judiciously. We’ll make our lunches, for example, instead of buying them. And those resolutions last for a few days until something comes up and we’re too busy or too tired to put that PB and J together. We buy our lunch that day, and the next and the day after that – and we feel guilty about abandoning our resolution. To quell that disappointment, we pull out our phone and order that new putter from Amazon … and we feel a bit worse.

Psychologist Purdy Gourguechon writes about our emotional connection to money for Forbes

“Shame is one of the most common and powerful emotions associated with money and personal finance,” she writes. “It is a prime reason people avoid doing what they know they should.

“Too often, financial therapists encounter black-and-white beliefs about debt that people internalize into their selfworth.”

Finance experts Nathan Astle and Gourguechon agree. Astle writes: “Cultural messages about what debt means usually lead to feelings of isolation because there aren’t many places to talk openly and honestly about debt and its effect on our lives.”

Gourguechon writes that it is crucial not to give in to the shortterm anxiety relief that avoiding an unpleasant topic or task – such as financial planning – gives us. Getting that quick reward for avoiding something makes us prone to relying on avoidance for the short feel-good boost. This, of course, only compounds our anxiety about money matters.

Tackling that task will raise short-term anxiety, but stop that piling on of anxiety once the issue is addressed, she writes.

Our self-esteem can be tied to our finances. For many people, money is a measure of success and self-worth, which can lead to a cycle of seeking validation through material possessions or financial achievements. Rarely does this bring fulfillment.

Understanding and managing our emotions around money is crucial for achieving financial well-being. One way to do this is through mindfulness, which involves being present and aware of our thoughts and feelings without judgment. By practicing mindfulness, we become more aware of our emotional triggers surrounding money and can respond constructively.

Examining our beliefs and attitudes about money is a key step in managing our financial emotions. Many of us inherit beliefs about money from our families or from our society – and these ideas may not serve us well. By questioning these beliefs and adopting more positive and empowering attitudes towards money, we can begin to reshape our relationship with it.

Financial education is also key. Many people struggle with money because they lack the knowledge and skills to manage it effectively. By educating ourselves about basic financial principles, we can gain the confidence and competence to make sound financial decisions.

Again, not understanding personal finance can elicit feelings of shame and anxiety. Putting off that learning will provide short-term anxiety relief. Of course, like credit card debt, the anxiety interest will continue to compound if not paid off.

“

YOU CAN, AND SHOULD, TALK ABOUT THE ELEPHANT IN THE ROOM

PHOTO BY STEPHEN BAER

HOW TO BE SUCCESSFUL " AT DIFFICULT CONVERSATIONS

By Dr. Brooke Bartlett, Ph.D.

REJECT THE MYTHS ABOUT HARD CONVERSATIONS

As the old saying goes, “Talk is cheap.” But when it comes to addressing serious concerns about mental illness, talk may be the most valuable commodity in the world.

And it doesn’t have to come from a professional therapist. Often a casual chat with a firehouse buddy can be just as life-changing.

Firefighters often ask me how to go about initiating a difficult conversation with another crew member. While “difficult” is a subjective term, I generally find firefighters have the most trouble with conversations relating to concerns about mental health, job insecurity, line-of-duty death or injury, personal issues occurring outside of the job and even suicide.

Initiating these conversations is sometimes so daunting that many firefighters end up avoiding them altogether. Unfortunately, burying our heads in the sand has a significant impact on our overall mental, physical and occupational health.

“I NEED TO KNOW HOW TO FIX THE PROBLEM BEFORE I START THE CONVERSATION”

We’re all different, but it’s safe to say that most firefighters are solution-based thinkers. They are problem solvers, fixers and life savers, even under some of the most stressful and dangerous conditions. While this is obviously an admirable personality trait and one that can prove very advantageous in life, it can also inadvertently be the roadblock that stops firefighters dead in their tracks when it’s time to initiate difficult conversations.

Take Bob, for example, who has noticed that his friend John has been drinking more. It’s come to the point where Bob can actually smell whiskey on John’s breath when he shows up for his shift. Bob can see that John is going down a self-destructive path but has no idea what solutions to offer him. He doesn’t know how to fix the problem, so he says nothing.

If you learn one thing from reading this, it is that you do not have to know how to fix the problem before starting the conversation.

“IF I INITIATE THIS CONVERSATION, IT’S GOING TO PUSH THEM OVER THE EDGE AND MAKE THEM WORSE”

I often hear firefighters express fear that initiating a difficult conversation will cause the person to spiral out of control. The fear is that simply acknowledging the 500-pound elephant in the room will cause that elephant to demolish the room itself. Research shows that directly communicating concerns related to someone’s symptoms or behavior will neither increase nor exacerbate them.

In most cases, not saying anything perpetuates the silent “everything is fine” culture, posing the greatest risk to firefighter health and safety.

BE TRANSPARENT

When initiating a difficult conversation, it’s imperative to be transparent about the topic at hand, rather than beating around the bush. If Bob is concerned that John might be suicidal, for example, he could start the conversation with, “Hey, I’ve noticed you haven’t been yourself lately and I’m really worried about you. Have you been having thoughts about killing yourself?” Beating around the bush, by contrast, might look like this: “John, you’ve seemed off lately. Are you, uh, thinking about, you know ... doing something bad?”

Transparency is vital for a couple of reasons. First, it ensures that the concern is clearly communicated and doesn’t leave room for misinterpretation. Second, it increases the chances that the other person will be receptive to the conversation. Beating around the bush signals discomfort and embarrassment, suggesting that the topic is taboo, making it less likely that the person will be willing to talk openly and honestly.

AVOID VAGUE, CLOSE-ENDED QUESTIONS

If you’ve been going through a tough time, are you likely to be honest about what’s actually going on if the question you’re presented with is, “Hey, are you good?” Probably not. So-called open-ended questions — those that can’t be answered with a simple yes or no — are best. For example, “I’ve noticed you haven’t seemed like yourself lately. How have you been feeling?”

It is also important to avoid a leading question that signals your own discomfort

“IF I INITIATE THIS CONVERSATION, IT’S GOING TO PLANT AN IDEA IN THEIR HEAD THAT WASN’T THERE”

I hear a lot of firefighters report a fear of planting a seed when they initiate a difficult conversation.

“If I start talking about suicide with a crew member, will they then begin to think about killing themselves?” Again, research shows that not only does asking about these types of concerns not make them worse, it also does not cause them.

Now that some of the most common misconceptions related to difficult conversations in the fire service are on the table, let’s talk about how to successfully tackle the talk.

with the topic. In the above conversation, asking if the person is good is leading them to take the safe, but inaccurate, answer. “Yep, all good here.” Closed questions also make it difficult to follow up with what interviewing experts call probing questions. Those deeper, followup questions based on the person’s initial response are how you really get to the heart of the matter being discussed.

LISTEN ACTIVELY

When he’s finished, an active listener can reply with something like, “I’m really sorry to hear that, man. That sounds tough. I’m not really sure what to do next to get you feeling better, but I want to be by your side through this. You mean a lot to me.” The opposite of active listening would be immediately responding with “What? No way, man. That’s not true. They love you and they need you.”

Another good active listening technique is to repeat back, in your own words, what you heard. This allows for clarification if you didn’t fully understand or hear what was said, and opens the door for more probing questions. It may sound something like, “So, what you are saying is that you are feeling like your family would be happier with you out of the picture? Am I hearing that right?”

IF YOU CAN RELATE, SAY SO

Although by no means a requirement, it can be helpful to say how you relate to the topic at hand. For example, if John has been drinking too much since his wife left him, Bob might start the conversation by saying, “I’ve noticed you haven’t been yourself lately and have been drinking

a lot more. When my divorce happened, I started to spiral out of control and drink too much, so I know what that felt like for me.” John might be more likely to open up, knowing that his friend has struggled with something similar.

AVOID JUDGMENT

Creating an atmosphere of safety and non-judgment in a conversation requires both verbal and nonverbal communication. Just as beating around the bush about a topic can relay the unspoken message of discomfort, or shame, our body language can do the same. When you’re having a hard conversation, be mindful of maintaining eye contact, limiting distractibility and avoiding personal quirks you might exhibit when you’re uncomfortable (such as fidgeting or squirming).

The nonverbal signals we send off are difficult to control. Our ability to read nonverbal cues is finely tuned and often happens without our awareness –it’s one of our survival instincts. So don’t try to fake it. Make sure your mind is fully in a place of authentically caring about the other person before initiating the difficult conversation.

Hard conversations will probably never become easy, so it’s fine if you never feel like a pro at handling them (none of us really will). But having a framework for how to approach and manage them is a step in the right direction. Being able to tackle tough situations from the perspective of being someone’s colleague and peer is vital to the health and well-being of those in the fire service.

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TA TICAL ROUNDS

By Ryan Provencher

GO TO THE FIREFIGHTER PEAK PERFORMANCE FITNESS

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WORKOUT TRAINING PROTOCOL:

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THE 4-MINUTE ROUNDS TRAINING PROTOCOL EFFICIENTLY TARGETS ANAEROBIC AND AEROBIC ENERGY SYSTEMS WHILE DEVELOPING MUSCULAR STRENGTH AND ENDURANCE IN A 20-MINUTE WORKOUT.

LOADING ALTERNATIVES INCLUDE: KETTLEBELL, STEEL CLUB AND HOSE ROLL

MED BALL PRESS + PULLOVER SLAM SANDBAG WALKING LUNGE

LOADING ALTERNATIVES INCLUDE: STEEL CLUB, KETTLEBELL OR HOSE BUNDLE

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BATTLE ROPE ARM WAVES ALTERNATING KETTLEBELL CLEAN AND SQUAT

LOADING ALTERNATIVES INCLUDE: SANDBAG, STEEL CLUB OR HOSE ROLL

WORKOUT INSTRUCTIONS:

SET UP YOUR EXERCISE SPACE AND SELECT YOUR TOOLS.

PREPARE WITH A DYNAMIC WARM-UP.

PERFORM EACH EXERCISE CONTINUOUSLY FOR 4 MINUTES.

RECOVER FOR 1 MINUTE BETWEEN EXERCISES.

THIS WORKOUT MAY BE PERFORMED AT MODERATE OR HIGH INTENSITY BY MANAGING LOAD AND TEMPO FOR EACH EXERCISE.

OPTIMIZE RECOVERY WITH A COMPREHENSIVE COOL-DOWN. LOW MODERATE HIGH

INTENTIONAL FIREFIGHTER FITNESS:

Exercises are based on movement patterns with a tactical application for firefighters.

Workouts use interval training for comprehensive strength and energy system development.

Programs incorporate varied-intensity training principles that improve strength and conditioning while emphasizing adequate recovery between workouts.

Training cycles provide structure to optimize progress over time with flexibility to account for the stress of firefighting and shift work.

Pay close attention to how you feel during your workout. Never sacrifice proper exercise technique or power through pain.

We do not recommend high-intensity training on shift.

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THE GRASS isn’t GREENER

CHEATING AND INFIDELITY

By Carrie Fleetwood M.Ed., R.P., O.A.C.C.P.P. Director Meadowbrook Counselling Associates

Cheating and infidelity are as old as the hills. And so are the problems they cause. Why then, do so many people succumb? And how can we protect ourselves and our cherished relationships and marriages?

Never assume that you or your spouse are above it all. When the perfect storm of circumstances sets you or your spouse up for failure in fidelity, you need to be ready. Don’t be fooled. Temptation is lurking and if you’re unprepared for the battle you could fall victim and bring your whole family down with you.

Monogamous relationships are not for everyone. Open relationships are a topic for another time. This is about relationships built on the expectation of faithfulness.

Men and women who get caught up in an affair often say, “It was like a drug … like a spell … like I was in a trance that I couldn’t get out of.” If you could see the pain that I see in my office from the fallout of infidelity you would walk – no, run – away from even the slightest foray into this area. You don’t want to wake up from that

FOLLOW THESE STEPS TO GUARD YOUR INTIMATE RELATIONSHIP FROM THE HAVOC OF INFIDELITY

trance to find that an emotional tornado has come through your home and you’ll need years to make everything right again.

If you lived in an area where many break-and-enters were common, you’d make a practice of locking your doors and windows, leaving lights on, and generally making it difficult for the bad guys to choose your house. Hardening your perimeter, if you will.

What are you doing to protect yourself and your marriage from intruders?

THE FIRST STEP IS SIMPLE: GET OVER YOURSELF.

Every marriage or partnership goes through emotional dips Maybe we feel we’re not getting

enough attention or respect from our spouse. Perhaps we haven’t been getting enough sleep during the baby years. Possibly we’re disappointed by not getting enough recognition at work. And of course there is the 24 on/48 off, 48 on/96 off, mandatory overtime and callbacks, relentless paging on top of a day

GETTING OVER YOURSELF MEANS NO LONGER THINKING:

I DESERVE TO BE HAPPY.

LIFE IS SHORT AND I CHOSE THE WRONG PARTNER.

I NEVER REALLY LOVED HER ANYWAY.

I’M BORED AND I COULD DO BETTER THAN THE ONE I’M WITH.

If your spouse confesses to a close call or a feeling of attraction to or coming from someone else, don’t punish them or give them the silent treatment. Have the courage to thank them for being honest and work together to discover what’s going on that’s making them vulnerable, what’s missing in your marriage and what could bring it renewed life.

Be careful with friendships and with online connections. You may think you can keep it just friends, especially if you’re co-workers, but the workplace is where most affairs begin. If you work with someone to whom you’ve become attracted (and you just can’t shake it) there are strategies to avoid falling victim to the attraction spell.

Make plans to find other work. Yes, I just said that. Choose your pain – do you want to find a new job or have a bomb hit your house? Transfer to another firehouse or make a lateral move to another

job, and all the other scheduling challenges of the firefighter life.

During these dips, we might be tempted to start looking around for someone to provide more excitement. Remember, any new relationship is exciting during the honeymoon phase. This is when we’re vulnerable to an affair.

INSTEAD, IT’S TIME TO START THINKING ALONG THESE LINES:

WHAT DO WE NEED TO GET BACK ON TRACK?

WHERE DID WE GO WRONG AND WHAT PART OF MY CIRCUMSTANCES AM I RESPONSIBLE FOR?

HOW CAN I TURN TO (NOT AWAY FROM) MY SPOUSE AND BE HONEST ABOUT WHAT WE EACH NEED TO DO TO STAY DEEPLY CONNECTED?

department, never be alone with the object of your crush, and always talk about your spouse favorably, with joy and excitement even when you’re not feeling it. And make a point of spending more time, having more fun and enjoying more sex with your spouse.

Don’t keep secrets from each other. Have an open book policy — and that includes your devices. Share all your passwords.

Get professional help if you sense that things are going off the rails. If your car wasn’t working, you’d want the help of a mechanic who’d worked on many cars and could easily identify the problem. An experienced marriage counselor will help you see what you don’t and will give you the tools to improve your relationship.

THE MORE CONNECTED YOU ARE, THE BETTER PROTECTED YOU ARE FROM INFIDELITY.

A book that could provide you with more practical suggestions on avoiding the trap of infidelity is David Carder’s Anatomy of an Affair: How Affairs, Attractions & Addictions Develop, and How to Guard Your Marriage Against Them.

Keep a solid perspective. Even King Solomon with his insatiable desire for women could clearly see the workings of temptation and infidelity when it was happening to someone else. Be proactive and heed his warning before you get into trouble.

And, if it’s already too late, get professional help right away. Don't indulge a ticking time bomb that will eventually explode – maybe even 20 years down the road. Attack the root of the issues now, do the hard work of healing. You and all your loved ones will be far better for it.

Be More active, more often!

EVERYTHING GETS BETTER WHEN FIRE FIGHTERS GET ACTIVE.

Think Better

Just 15 minutes of light exercise can boost cognitive performance and increase energy levels.

Sleep Better

A short burst of exercise may counteract sleep inertia without disrupting sleep quality.

Digest Better

Short walks after eating can lower blood sugar levels and help anyone with Type 2 diabetes.

Age Better

Regular physical activity may slow aging by improving repair and maintenance processes.

Parent Better

Every 20 minutes of activity by a parent adds five more minutes in their child’s daily physical activity.

Less Disease

Being more active has been linked to fewer cardiovascular events.

Less Cancer

Exercise is linked to lower risks of 13 cancers, including breast, colon, and multiple myeloma.

Less Depression

Physical activity can be 50% more effective than medication for some mental health issues.

Less Injury

Individuals with higher fitness levels experience fewer and less severe injuries.

Less Stress

Exercise is shown to reduce symptoms of post-traumatic stress.

GAIN STRENGTH WITHOUT THE WEAR&TEAR

For firefighters, muscular strength isn’t simply desirable – it’s vital.

For firefighters to move efficiently, manipulate tools and interact with patients, they need strength. Research shows that muscular strength is often related to performance in tasks such as the stair climb.

WE NEED TO BE STRONG.

Traditional resistance training is a powerful tool used by strength and conditioning professionals to improve muscular strength and improve joint health in athletes. But where is the balance between building high amounts of strength and mitigating the risks associated

THE DILEMMA: TRAINING FOR GAINS VS JOINT HEALTH

Resistance training increases strength, but there’s a common misconception: that greater amounts of training (more training frequency) with higher intensity (more pounds on the barbell) equals greater strength gains.

This often leads us to perform exercises at a training volume too high for our capabilities. It’s like driving a vintage muscle car on an unfamiliar, winding mountain road – sooner or

later there will be a curve that you can’t take. If you drive through the guard rails, is that the car’s fault? If someone inappropriately uses resistance training, is it the fault of the exercise?

When programmed correctly, traditional strength training has a far lower rate of injuries than other exercise types such as CrossFit or running. These are fine, but when any training is programmed inappropriately with too

By Kealey Wohlgemuth, M.A., CISSN,CSCS,*D and Jacob Mota, Ph.D., CSCS,*D

with our training, our jobs and our ever-increasing age? How do we achieve (near) peak physical condition without subjecting our bodies to unnecessary wear and tear?

CAN WE LEAVE THE SNAPPING, CRACKING AND POPPING TO THE FIRE AND NOT OUR JOINTS?

much frequency or intensity, the risk of injury and illness goes up precipitously. High-impact training (such as box jumps, running or plyometrics) can also cause joint pain and tendon injury.

There must be a balance between building strength for the job and maintaining our joint health. The best way to strike that balance is to follow these four core tenets of strength training.

STRATEGIC STRENGTH TRAINING PRINCIPLES

PERFORM AN INTENTIONAL DYNAMIC WARM-UP

DON’T OVERTRAIN

LOW-IMPACT, HIGH-RESULT

When it comes to structuring sets and reps, we teach a simple concept in our undergraduate strength and conditioning courses: the load on the bar should correspond with the reps to the level where it is difficult for you to hit those reps. In other words, if you are training for five sets of eight reps on the bench press, reps 6, 7 and 8 should be challenging for each set.

Set 8 should require giving it the whole onion. If your required repetitions go up (from 8) the load on the bar goes down. Conversely, if the reps go down (from 11 to 5) the load should go up. The exact load on the bar doesn’t matter as long as it is giving you the stimulus you need. The stimulus for growing muscle requires a rep range of 8 to 12.

EXERCISE PROGRAMMING

Linear periodization is an easy-tounderstand programming guideline. This programming structure is built on the idea that each workout session should have more exercise volume (greater sets, reps or loads) than the last. Not groundbreaking amounts, just a little.

The workout you do on Thursday should be five increments greater per rep than the workout you did

AVOID MAXIMAL EFFORT TRAINING (i.e. REPEATED, MAXIMAL EFFORT TESTS) FOR NOVICES

Conversely, the stimulus for getting strong requires a rep range of 2 to 5. Sticking to this mindset should get you many strength gains over time and will even save you the tuition cost for our course.

With the sets and rep structure in mind, we can discuss the best way to maximize gains with low-impact exercises. There are also exercises that create functional strength –meaning strength that you’ll be able to use in your job (and at home when your kid asks you to play ball).

Any resistance exercise should begin with multi-joint movements that allow you to move the heaviest load you can over the largest range of motion

on Tuesday. Eventually you will become impressively strong, and maybe you’ll need to increase five increments per training week.

At some point you’ll top out with this approach, but that will take more than 18 months and you’ll have become an intermediate lifter. By then, our article on advanced programming for firefighters will be available.

UNDERSTAND AND EMPLOY PROPER WEIGHT LIFTING AND SPOTTING TECHNIQUES

possible. These include exercises such as the barbell back squat, deadlift and bench press. Yes – you read that right – the same exercises you’ve done since high school can be low-impact.

When done correctly and with heavy weights, these exercises are a powerful stimulus to induce gains in strength, mobility and joint health.

After performing these, add other multi-joint movements important for rounding out your programming. Things like dumbbell split-squats, kettlebell swings, pull-ups and push-ups are excellent ways to improve your grip strength and mobility - plus they can serve as a fun way to do conditioning (translation: replace running).

While being strong isn't always a necessity for everyone; for firefighters, it’s crucial. As we age, moving without pain is a priority.

When done properly, resistance training is a low-impact, joint-friendly way to maintain long-term firefighter health and performance.

And yes, you can successfully leave the snapping, cracking, and popping to the fire.

CRACKYL THE I Library

GOOD READS

NO MAN'S GHOST - A NOVEL

BY JASON POWELL

It's FDNY firefighter’s Charles Davids’ first – and possibly last – week on the job. As he tries to come to grips with the teasing, pranking and seriousness of his new career, he’s also dealing with the fallout of a disgruntled former colleague reporting fake fires at his estranged wife’s apartment. Set on the hot summer streets of NYC and building to a fiery conclusion, No Man’s Ghost is a vibrant and thrilling novel that looks at the people who keep a city safe.

FICTION | AVAILABLE THROUGH AMAZON BURNT AROUND THE EDGES

BY ARJUNA GEORGE

The title of Burnt Around theEdges, comes from the experience George had back in the summer of 2020. He found himself at a tipping point of total occupational burnout. Even though he felt burnt around the edges, he knew he had a massive purpose-driven fire burning deep within him. This fire sparked a lifechanging transformation in his life and career with a far better understanding of how our bodies react and work under stress.

SELF-HELP | AVAILABLE THROUGH AMAZON

MINDFUL RESPONDER

BY CRAWFORD COATES

What is mindfulness? And meditation? And how might they work for today’s first responder? In this ground-breaking book, Coates takes grand – and often misunderstood – concepts and breaks them down into basics for today’s first responder. Mindful Responder combines science, stories, exercises, interviews, and firsthand experience to explore mindfulness and meditation in a practical, no-nonsense, and often hilarious manner. This is your field guide for improving resilience and attaining fulfillment, presence, and fitness – on and off the job.

SELF-HELP | AVAILABLE THROUGH AMAZON

HOPE OUT OF DARKNESS

BY DENA ALI

A framework for understanding mental wellness, suicide, trauma, and, more importantly, resilience in the first responder world. Part 1 brings the reader into the science, psychology, therapeutic realities, and history of trauma. Part II provides insight into better practices for increasing resilience through self-care, sleep, and improved heart rate variability. Part III provides readers with a guide to supporting others.

SELF-HELP | AVAILABLE THROUGH FIRE ENGINEERING BOOKSTORE

RELENTLESS COURAGE

BY SHAUNA "DOC" SPRINGER PH.D. & MICHAEL SUGRUE (RET.)

Building on her previous book, Warrier:HowtoSupportThose Who Protect Us, Doc Springer has teamed with Michael Sugrue to give us that vital next step forward in understanding and healing the trauma inflicted on first responders in tragic, violent times.

SELF-HELP | AVAILABLE THROUGH AMAZON

DENA ALI

TAKING THE CAPE OFF

BY PATRICK J. KENNY

This comprehensive handbook is for leaders in any profession, for griefstricken parents, and for anyone who struggles with their mental health. You’ll receive insight and guidance from the author’s personal experiences to help you understand and embrace the limitations of your leadership – your “cape” – so you can serve those suffering from mental illness, enhance your leadership, and enrich your life.

SELF-HELP |

AVAILABLE THROUGH AMAZON

OVERCOMING TUESDAY

BY JIM BURNEKA JR. & HILARY HAWKINS

Stress disorder, organizational betrayal, cancer, and mental illness, Overcoming Tuesday is an easy read that reveals Jim Burneka Jr.'s journey through a turbulent childhood, a successful fire career, family life, and dedication to personnel safety. He shares his experiences with PTSD by showcasing powerful lessons. It will make you laugh and cry and, most importantly, provide invaluable knowledge that will inspire you to overcome your challenges.

AUTOBIOGRAPHY | AVAILABLE THROUGH AMAZON

CORNERSTONE OF LEADERSHIP ON AND OFF THE FIREGROUND

BY FRANK LEEB

On Sept. 28, 2022, FDNY Chief Frank Leeb delivered the keynote address at Firehouse Expo in Columbus, Ohio. Drawing on his own leadership philosophy of training, teamwork and mentorship, he shared the principles he learned during his more than 40 years in the fire service including in several leadership positions. Building on the core tenets laid out in his speech, Leeb recounts stories from his distinguished career, both on and off the fireground.

AUTOBIOGRAPHY | AVAILABLE THROUGH AMAZON

ALLEN: A FIREFIGHTER'S JOURNEY THROUGH PTSD AND HEALING

BY KEITH HANKS

Allen is a journey through the life of a man plagued by astronomical trauma and adversity. From a childhood full of abuse and bullying to a man who ran to danger as a firefighter and EMT, Hanks’ life is filled with many challenges. The other constant is his inspiring ability to survive and overcome.

SELF-HELP | AVAILABLE THROUGH AMAZON

FIREFIGHTER EMOTIONAL WELLNESS

BY JADA HUDSON

A training exercise for the heart and mind, this is an evidence-based self-help book with boots on the ground sharing interviews with firefighters about how they adapt.

Writes the author: "You are looking at a critical part of your success as a first responder and human being, and it doesn’t mean that you will have perfect understanding right away – or ever, but what it means is you will begin to find tools that help you grapple with what you have seen.”

SELF-HELP | AVAILABLE THROUGH FIRE ENGINEERING BOOKSTORE

DOES IT CREATE POOR LEADERSHIP?

By Keith Hanks, founder and president of Traumatic Strength, LLC, mental health advocate, peer support, national speaker

It’s no secret that as first responders, we face a constant gauntlet of traumas. Just showing up for a shift or call exposes us to situations most people never experience even once in their lives, much less time and time again. Big city, small town, volunteer or full-time, we willingly

immerse ourselves in the worst of the worst in the name of helping others.

So what happens when people are expected to operate at their absolute best in the absolute worst situations, but don’t manage their trauma and stress in a healthy way?

THE SHORT ANSWER? THEIR DECISION-MAKING IS CLOUDED.

The risk of loss of life and property is great. The more in-depth answer would involve looking at how a first responder with unresolved trauma might perform while on duty.

Let’s start with what qualifies as unresolved trauma. Most people experience some form of trauma at some point. It can come from abuse, a difficult childhood, witnessing a horrific accident or experiencing the death of a loved one. Many will seek professional care and support to help them attempt to resolve and heal from what they’ve experienced.

First responders are unique in that they experience trauma day in and day out. It’s part of the job description. In recent years, the stigma surrounding first responders who seek treatment and talk about the bad calls has diminished. The problem is, sometimes the root of the problem lies in the responder’s distant past, particularly in childhood.

Unresolved childhood trauma plays a role in your everyday decisions, even if you’re not a firefighter. But if you are, your leadership and decision making are bound to be affected in one way or another. Unresolved trauma can weigh you down and make the simplest of tasks seem daunting. The backpack that we fill up with trauma rocks gets heavy if we never remove any.

How can unresolved trauma and untreated post-traumatic stress disorder affect someone’s ability to think clearly in high stress situations?

Our fight-or-flight response is controlled by the sympathetic nervous system, which detects danger and directs the body’s response to it. It acts as a gas pedal, giving us the energy needed, in the form of released chemicals, either to stand and fight against the danger or run from it. The problem with trauma

– and more specifically with PTSD – is that the system gets confused. Very confused. Individuals with PTSD often describe their brains as “always going” and that thoughts are coming in from every direction.

In some cases, a highstress situation provides a sense of release from those overwhelming thoughts and images of past events.

However, in other cases, introducing a stressful situation, coupled with the need to make critical decisions based on safety, can be a recipe for disaster. The brain feels even more overloaded and seeks relief by making a quick decision with an immediate outcome. And that's not always best. This scenario plays out every day in the first responder workforce. Luckily, most cases don’t end in a loss of life.

But that’s only one end of the spectrum.

What about all the other situations where impaired judgment caused by a clouded mind leads to a rash, poorly considered decision? They could include:

• Overlooking code violations during inspections

• Being complacent about training or the lack thereof

• Shoddy equipment maintenance

• Inadequate patient care during medical emergencies

• Ineffective equipment/apparatus placement

• Inefficient staffing decisions

• Poor budgeting/financial errors

What can be done to help improve leadership decision-making in the first responder community?

IN A NUTSHELL, EDUCATION AND TRAINING.

It’s important to look at mental health and wellness resources and their implementation and the changing culture surrounding the stigma. There is a wealth of resources and modalities available for first responders to mitigate stress and trauma, from traditional talk therapy and counseling to noninvasive retreats and animal therapy.

Self-care modalities that help re-center and focus on the now have

finally become popular in the first responder community. Some of these include meditation and mindfulness, yoga, reiki, massage, acupuncture, breathing techniques and breath work, and journaling (also known as simply writing it down). Education and training can come in many forms, from classroom courses to conferencelevel presentations, webinars, and podcasts.

The point is that first responders carry far too much stress and unresolved trauma that can affect the critical thinking abilities of those in leadership roles. The more we talk about this and dare to show some vulnerability, the more likely the culture will shift to produce stronger, more resilient, and clearminded first responders.

THE BACKPACK THAT WE FILL UP WITH TRAUMA ROCKS GETS HEAVY IF WE NEVER REMOVE ANY.

MADE BY FIREFIGHTERS FOR FIREFIGHTERS

DOT SYSTEM

No one understands the safety needs of firefighters better than the firefighters themselves. These firefighters have taken matters into our own hands to create powerful, innovative and effective products designed to do what they know needs to be done.

STORMSTICK DECON SYSTEM

A group of active veteran firefighters from Phoenix, Ariz., set out to find sciencebased solutions to reduce rising cancer rates among firefighters. They took a broad range of data then worked with engineers, machinists, and industry experts to design and manufacture the StormStick Decon System. Utilizing some of Arizona’s busiest fire companies, they extensively tested the system for over a year using virtually every type of real-world fire situation. The result is a premium system that is both usable and incredibly effective.

This patented detergent-based rinse system is proven to rapidly remove most of the hydrocarbons, heavy metals, particulates, and soot that water alone cannot. It is the most effective and usable preliminary exposure reduction system available.

Developed by firefighters from Sweden, the DOT System is a series of fire gear decon bags and accessories designed to encapsulate contaminated gear after a fire to minimize exposure to harmful contaminants. Like Responder Wipes (see facing page), the DOT is a “Healthy Firefighters” approved product and a part of an overall recommended protocol to protect firefighters from occupational cancer and other illnesses. The components are highly durable polyester reinforced polyvinyl chloride and are designed to be re-used for years. They can be easily cleaned in an extractor or washing machine and hung to dry quickly, minimizing environmental impact. Two of the bags also have welded seams and gas-tight zippers ensuring they won’t offgas.

CLEAN GETAWAY PORTABLE HOSE CLEANER

The Clean Getaway Hose Cleaner was designed by a Philadelphia firefighter to simply, efficiently, and effectively clean hoseline BEFORE restoring the apparatus and departing the scene. The portable, battery-powered unit utilizes pumper-supplied water via 1.5-inch connection. Its motor-driven brushes and pressurized water jets effectively remove soot and particulate-borne contaminants from hoseline. The cleaning efficacy of the Clean Getaway hose cleaner has been verified through multiple studies done in consultation and cooperation with textile experts at North Carolina State University.

RESPONDER WIPES

Responder Wipes, co-developed by a fire chief from Texas, are formulated with Micellar Water, with cleansing compounds that dissolve dirt, oil, soot, and other hydrocarbons. Micelles gently lift away toxins and contaminants, sweep impurities from pores and effectively hydrate your skin.

Available in three sizes, they contain no aloe or alcohol and have been shown to be not only powerful and safe on skin, but also biodegradable. They’re the thickest on the market with plenty of cleansing solution to leave you fresh and clean, and are “Healthy Firefighters” approved. Be sure to try Responder Wash, an activated charcoal shampoo + body wash recently added to the product line.

SAFERSTRAPS

There is no silver bullet when it comes to mitigating exposure to toxins, so it’s important to utilize every piece of equipment available. You clean your gear, you clean your tools, you clean yourself, but do you clean your radio strap? Traditional leather or nylon radio straps can be nearly impossible to decontaminate. Their absorbent materials can harbor carcinogens and pathogens.

SaferStraps is a better option for you! Designed by Florida firefighters for firefighters, SaferStrap radio straps are fully sealed to ensure they are waterproof and can be completely decontaminated. They are made with 3M® High Vis for maximum safety, are heat resistant up to 310° before softening, and are durably constructed to withstand extreme elements.

Thin Red Line Decon was born out of a desire to make it easy for firefighters to be clean. It is understood that firefighters face a higher risk of occupational illness. Multiple studies suggest that dermal absorption is a greater route of exposure than inhalation or ingestion. Studies have also suggested the fireground mitigation efforts are effective at reducing the number of toxins after a fire.

However, there is no silver bullet. There are many ways to reduce the risk of occupational exposure. Thin Red Line Decon makes it easy – we bring all the BEST products together for you – products developed FOR firefighters BY firefighters. Everything you need to be clean – on-scene, back at the station, and in between!

To learn more about these products and more visit THINREDLINEDECON.COM

alMOsT heaV e N, W esT VIRGIn I a

By Liz Fleming

In West Virginia, you can go to any wedding, anniversary party or graduation – really any celebration of any kind, it seems – and someone is bound to start singing the John Denver classic, Country Roads.

IT’S A THING.

West Virginians love their state and with good reason. It really is almost heaven.

A key area during the American Civil War, West Virginia has a

rich, fascinating if often heartbreaking history.

Visit Harper’s Ferry and let a well-versed tour guide tell you the story of that small town, where the legendary John Brown bravely raided the Confederate munitions factory with the hope of arming slaves escaping northward to freedom. Though he was captured and executed six weeks later, that raid and his courage remain one of the most memorable stories of the period.

If you’re eager to immerse yourself in that era, book

a stay at the Light Horse Inn, a lovingly maintained Grand Dame of a place, where the history is palpable (but the beds are updated and so are the bathrooms). The innkeepers provide a delicious hot breakfast every morning and create the feeling that you’re staying at your grandparents’ home – especially if you have grandparents who really care about making the kids comfortable.

Nearby Shepherdstown also has Civil War tales to tell, and the best place to

hear them is on a ghost walk tour that begins at dusk. A guide in period costume leads you along the old streets, past homes that survived switching from Union to Confederate hands again and again, occupied and re-occupied eight times during the conflict. Each time, regardless of their political stripes, the beleaguered residents were asked to care for the wounded and dying that sometimes were so numerous that they were simply laid in rows on the streets, for lack of beds and shelter.

ALMOST HEAVEN, WEST VIRGINIA, BLUE RIDGE MOUNTAINS, SHENANDOAH RIVER

It’s no wonder so many ghosts are said to haunt the three graveyards you visit on your tour and equally unsurprising that the guide fully believes that she’s surrounded by spirits at every step. It’s hard not to look at the windows of the old homes that line the streets to see if any spectral faces are peering out at you.

IF YOU’D LIKE A DIFFERENT

TYPE OF THRILL, GRAB YOUR HIKING SHOES AND HEAD TO RIVER RIDERS ADVENTURE CENTER FOR SOME EXCITEMENT

IN THE TREES

Though designed to challenge even the most agile climber, this obstacle course starts low and slow, with relatively easy challenges. Climb up a wooden ladder to a height of about 15 feet, then walk across a 20-foot bridge made of small logs. Piece of cake – except those logs are attached by ropes and swing each time you try to take a step.

No worries. You’re wearing a helmet and a harness with cables that attach by carabiners to overhead wires so should you slip, they’ll hold you. They’re tested to withstand several thousand pounds

of weight so you needn’t worry about the burger and fries you had for lunch.

Finished the seven or eight challenges in the first level? Good for you! Levels two and three await. They’re higher and tougher and they include ziplines to send you soaring above the ground as well as rope swings that challenge you to step into thin air – always clipped to those overhead wires by your carabiners of course. (Did I mention how important it is to check and double check your carabiners?)

By the time you finish all three levels, you’ll be 50 feet above the forest floor, scrambling like a squirrel around the wooden platform with a combination of exhilaration and relief.

A great family activity, the tree obstacle course is just one of the excellent adventures you can have at River Riders. Maybe you’ll wrap up the day by going white water rafting or hiking. At the very least, you can grab a gift shop t-shirt to commemorate the moment.

If you’re thinking that nightlife in small West Virginia towns might be dull, you’d be wrong.

EVERYWHERE YOU LOOK, YOU’LL FIND LIVE MUSIC.

One evening, we caught a performance of the Brother Brothers (No, that’s not a typo. Brother is their family name and they’re twins.) Well-known in the Americana folk music scene, these two regularly fly from L.A. and New York to meet in small town West Virginia to sing and reconnect with their roots. Their harmonies are as sweet as the ice cream you can have while you listen to them. When was the last time you sat in a bar and had a cone instead of a Corona?

If you stay at the Light Horse Inn, check out the Barn next door – and you’ll find it’s an actual barn. If all the other patrons are locals, all the better, they’ll make you feel welcome as you get a beer at the bar. You’ll soon be into music that features fiddles, banjos, mandolins, piano and guitars.

The talent is great and it’s local. The night we were there, the lead singer coaxed a teenage girl out of the audience and up to the stage where she knocked us all dead with an impromptu piano performance, then sang harmony with the band.

While she sang, three or four large dogs wandered among the tables, looking for pats. A couple of small children giggled as they darted through the old barn – no need for any parental worry.

THIS WAS HOME FOR THEM, AND FOR EVERYONE ELSE AS WELL. THAT’S THE KIND OF PLACE IT IS.

After a while, the lead singer noticed our table of out-of-towners, offered a welcome that felt as authentic as the music, and asked if we had any requests. The choice was obvious and soon the whole place was singing along with the band … "Country roads, take me home,

To the place where I belong.

West Virginia, Mountain Mama,

Take me home, country roads.”

Next time you’re thinking about a vacation, it might just be time to go home to West Virginia.

Firehouse magazine introduces FireFusion — an all-new concept dedicated to advancing the development and application of technology in the fire service. Showcasing the charm of family-friendly Charleston, FireFusion blends important topics in leadership, operations and technology with a curated experience focused on the details. Learn more and sign up for event notifications at www.firefusionconference.com. Presented by: NOVEMBER 5-7, 2024 THE GAILLARD CENTER, CHARLESTON, SC

SPONSORSHIP OPPORTUNITIES AVAILABLE

Contact: Bill MacRae | VP/Group Publisher | bill@firehouse.com

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VITAMIN D VITAMIN D VITAMIN D

Why you may have a vitamin D deficiency

SHINING SOME LIGHT ON A COMMON CHALLENGE

By Katie Breazeale, MS, RD, LD

Vitamin D deficiency is one of the top three nutrient deficiencies in the US –and firefighters are likely to be even more deficient than the rest of the population. What’s the story? Why are firefighters getting a D in vitamin D?

First, how much vitamin D is enough and how long does it take to get that from direct sunlight?

Dr. Robert Ashley wrote in a UCLA Health report on a study done in Valencia, Spain, that measured how much sunlight will produce a sufficient amount of vitamin D in lighter-skin individuals.

Valencia is about the same latitude as Kansas City, Mo. In spring and summer, with 25 percent of the body (the hands, face, neck and arms) exposed to the sun, it takes about eight to ten minutes of exposure at noon to produce the recommended amount of vitamin D.

In the winter, only 10 percent of the body is exposed, and

The recommended daily vitamin D amount is 15 micrograms or 600 international units.

nearly two hours of sun exposure at noon is needed.

So, why aren’t we getting enough? Let’s start with hours worked. Firefighters work around the clock, meaning that out of a 24-hour shift, more than half are spent in the dark. And when you’re working, how often are you outside, soaking up the sunshine?

Rarely. A firefighter’s uniform isn’t exactly made for sunbathing. You’re well covered at all times to protect you from the contaminants you work with.

Other issues that increase the risk for developing vitamin D deficiency include shift work, the part of the world you live in, the lack of sunlight at certain times of the year, your skin pigmentation and even certain medical conditions.

Shift workers have been shown to have a higher probability of vitamin D deficiency, simply because of their erratic schedules. If you’re awake at night, the odds are good that you’re sleeping during the day – the best time of day for your body to get vitamin D from the sun. Depending on the hours of your shift, you might find that during sunlight prime time, you’re getting ready for work, on a call, having lunch or sleeping.

Where you live has a significant impact on how much vitamin D you’re able to absorb from the sun. The closer you live to the equator the better. Research shows that those who live above the Atlanta-San Diego latitude line are more likely to be vitamin D deficient.

The time of year definitely plays a role in how often we are outside and exposed to the sun. During the winter months, we stay indoors more and if we do go outside, we’re bundled up. The winter

months can also be cloudier and darker than the spring and summer months. The days begin to grow short in November, leaving us with less time for enjoying the sunshine. Add to all of this the prevailing thinking that because of its connection with skin cancer, direct access to sunlight is discouraged while generous use of sunscreen is encouraged.

Different skin pigmentation also plays a role in how vitamin D is absorbed. People with darker skin have better protection from UV rays than fair-skinned people. That’s great news for those who are trying to avoid sunburns, but bad news when it comes to accessing vitamin D.

Vitamin D deficiency is also more prevalent in people who are obese or suffer from celiac or inflammatory bowel disease, both of which cause malabsorption of certain micronutrients.

VITAMIN D VITAMIN D VITAMIN D

What are the symptoms of vitamin D deficiency?

Two common complaints are fatigue and poor sleep, while one of the more serious symptoms is depression. During a 2015 tactical strength and conditioning conference, a study showed that soldiers who died by suicide had vitamin D levels up to 30 percent lower than other soldiers.

SYMPTOMS TO WATCH OUT FOR:

ACHINESS OR BONE PAIN

DEPRESSION OR FEELINGS OF SADNESS A TENDENCY TO GET SICK EASILY

Where else can you get vitamin D?

The recommended daily amount of vitamin D is 600 IUs per day, so relying on sunlight alone may not be the best strategy. You’ll need to look for vitamin D in the foods you eat – both those that have naturally occurring levels and those that are fortified with vitamin D.

FISH (SALMON, TROUT, TUNA & MACKEREL)

Low vitamin D levels have been associated with heart attacks, diabetes, depression, low testosterone, and some cancers.

Getting enough vitamin D is challenging, so taking a daily multivitamin is an easy way to ensure that you get your daily dose as well as any other micronutrients your diet might be missing.

Not sure if you have a deficiency? Talk to your medical provider about your concerns.

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Scan the QR code to access the guide and be at the forefront of empowering pregnant firefighters with the care they deserve.

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RESEARCH SHOWS THAT FIREFIGHTERS ARE PRETTY AVERAGE WHEN IT COMES TO LIFE EXPECTANCY, BUT WE NEED TO BE HYPER-FOCUSED ON SMART CHOICES ON AND OFF THE JOB.

By Rick Markley

When your toddler self was learning to walk and talk, your mind was blissfully ignorant of death and mortality. When your teenage self was learning to drive, you knew death existed. But, of course, it only happened to other people — you were invincible.

Let’s face it, many of us carried that deluded sense of immortality out of our teens, through the fire academy and well into our fire career.

Then, it happened. “It” might have been a neardeath experience. A serious illness like cancer or a cardiac event. It might have been the loss of someone close — that best friend or sibling who died in a car crash or a weapons mishap.

It was then that you knew, really knew, that you too were going to die one day. You could hear your life’s timer banging away with each tick of the countdown. You could imagine all too clearly what the world would look like with you not in it.

Rational folks use this realization to take steps to slow that timer’s march to zero. As firefighters, taking those rational steps to extend life is even more critical because the professional risks we face only speed up that timer.

In 2023, PBS News Hour reported that firefighters have a life expectancy 10 years shorter than those in the general population. Others have made similar shorter lifespan claims about police and EMS.

Can that be true? Ten years seems a long time.

There’s some evidence that being a firefighter may actually extend your life. A 2006 study looked at mortality rates for firefighters in Hamburg, Germany and compared them with both the general population in Hamburg and Germany. They found that firefighters lived a couple of years longer, especially when they joined the fire service early in adulthood.

The researchers concluded this was partly due to firefighters being more physically fit than the general population.

Another article written in 2014 by the Center for Retirement Research for Boston College dove into the data from police and fire insurance payouts in

five states and two municipalities (Dallas and Washington, D.C.). That analysis asked: if firefighters avoided injury or illness until retirement at age 60, could they be expected to live longer than the general population?

The answer was no, but only slightly. That analysis showed that male firefighters and police would live to 84 and women to 86. The general population could expect to live to 85 years old for men and 87 for women. As with the German study, the difference is minor.

Most studies look at career firefighters. A Danish report published in 2018 also included part-time and volunteer firefighter mortality. Those researchers found the non-career firefighters had a better life expectancy than the career firefighters. Some of that they attributed to non-career firefighters living in more rural areas.

Of course, none of this data is permission to spend the next five years living out the Super Size Me life. (You remember, the 2004 documentary in which the late film maker Morgan Spurlock ate only fast food for 30 days, vowing to say yes when offered a supersize portion?)

“Even if the science isn’t fully there on firefighter life expectancy, we have to revert to known best practices,” says Sara Jahnke, a leading industry researcher who launched the Science to the Station: A Health & Wellness Alliance, a platform to bring important firefighter health and wellness science to firefighters.

“There are things we know,” she says. “We know that we will all die. We know there are choices we can make to better our chances of dying later rather than sooner. We know that better sleep. diet, exercise and avoiding tobacco and alcohol will allow us to live longer — assuming the unexpected doesn’t happen, like getting hit by a meteorite or something.”

Job-related choices don’t get a pass either. You could build a multi-volume set of SOPs and SOGs on what you should do to improve our chances of not being killed, injured or inflicted with serious illness while on the job. Some of those are better followed than others.

Jahnke says it is equally important to remember that following known best life practices — like getting six to eight hours of sleep per night, eating whole, lightly processed food, not using tobacco, and strength training at least twice per week — is as much about improving the quality of the years left as it is about extending the quantity of years.

“WE SHOULDN’T STILL BE DYING FROM CARDIOVASCULAR DISEASE AND CANCER AT THE LEVEL THAT WE ARE,” JAHNKE SAYS. “THERE’S SO MUCH THAT IS IN OUR CONTROL.”

Firefighting is inherently dangerous in both the long and short term. Using SCBA during an interior push keeps you alive in those moments. Using SCBA during overhaul can keep you alive well past retirement. While there are enforceable SOPs for when to wear PPE, it is up to us to police our own behaviors when it comes to diet, sleep and exercise. These behaviors also have short- and long-term consequences on length and quality of life.

Remembering that the research on good health outcomes is ongoing is also important, according to Jahnke. The beautiful thing about research is that it builds upon itself and adapts to changing times.

For example, cardiovascular disease has long been a leading cause of early death for firefighters, while long Covid

has emerged as a threat we still don’t fully understand. Dr. Denise Smith, a firefighter cardiovascular researcher with Skidmore College and newly appointed director of the U.S. Fire Administration’s National Fire Research and Data Center, is examining the relationship between heart disease and long Covid.

“Dr. Smith’s work will help us understand what additional threats firefighters face regarding cardiovascular health if they have had or contract long Covid,” Jahnke says. “Both of these illnesses can affect firefighters well beyond their retirement date.”

There was also research published in 2024 that looked at how firefighter health varies based on the rank they hold within the department. While these researchers concluded that more work was needed, it highlights the importance of how firefighting affects the person over different stages of life.

“Likewise, the National Firefighter Registry for Cancer can provide incredible insights into the relationship between firefighting and cancerrelated illness and death over an entire working lifetime,” Jahnke says. “While that research is designed to look at a wide swath of firefighters, many historically underrepresented in research, it requires voluntary participation. And that participation by firefighters has been woefully low.”

So as your wiser self comes to grips with your own mortality, making the best choices is key to a longer and healthier life. And getting involved with firefighter wellness research is a way to give future firefighters even more tools to make sound choices when they finally realize that none of this lasts forever.

probationary 20 + years

10years in Retirement

ISLANDS OF STAGNATION

IS BURNOUT BURNING UP YOUR CAREER?

By Alice Johntson

The late, great George Plimpton had it made. The American journalist, never a great athlete but not content to sit on the sidelines either, made a career of joining the pros temporarily. He sparred with pro boxers, joined the NFL and pitched in pro baseball. This was in addition to doing a comedy act at Caesar’s Palace and performing with the New York Philharmonic, all in the aid of writing hugely entertaining books about his exploits as an amateur.

I’m sure George never suffered from career stagnation. But it can be a sad reality for the rest of us, no matter the profession. Some of the signs can be boredom, a lack of financial motivation because of crappy raises and tiny monetary incentives, and watching people hired after you being given opportunities you aren't.

Soon, you feel defeated, and your future with your employer feels at risk.

Overcoming career stagnation as a firefighter can be difficult, particularly during certain phases of your career.

THE PROBATIONARY FIREFIGHTER

You likely began your career with absolute zeal – and unmatched energy. There was no need for energy supplements or coffee because you came to work permanently and naturally caffeinated. Those first years were filled with unending zest, a thirst for knowledge, and boundless drive. In the first five years, you did incredible things because your tank was always full and ready.

You were in top physical shape and your injuries were few. Your knees were ignorant of the torture that was coming their way.

But what if the world is moving quickly around you, your career is still in its infancy and you already feel signs of stagnation? Experts believe that taking an inventory of your resources can help you refocus and identify the skills

you’ve mastered and those that will provide you with new challenges.

Giving back is another great way to demonstrate your drive, whether that means volunteering for more station duties, or simply looking for ways to showcase your career to others –such as volunteering at public events. This type of outreach activity shows others that you have drive while filling your bucket at the same time.

10 YEARS IN

At this point, you may have a family. Kids. Maybe you’ve gone through a divorce and are desperately trying to manage new family dynamics outside of work. You’re balancing responsibilities that keep you from sleeping after your shift – soccer practices, library trips, making those school lunches, and keeping up with the chores to keep the house from imploding. Worse … maybe there’s a diaper genie to empty.

Working for 10 years is a significant milestone for first responders – it signifies a dedication to your place of employment and begins to set you up for promotions within your company. It’s at this point that life stress might tip the scales and slip sneakily into the territory of work stress. Table talks become more significant at this stage as colleagues who’ve been there and done that before you share their wisdom. Maybe marriage problems, kids, and financial concerns begin to ferment in this stage because the future involves a bigger picture – with more than just you in the frame.

This monumental stage in your career is when you either choose to stick with the fire service or branch out into other interests. After 10 years, your pension, your half-paid mortgage or that new mortgage that’s resulted from a separation, and all your other financial obligations will certainly begin to shift toward planning for the future. For some, the outlook can feel grim –especially if your workplace is no longer checking off all the boxes for you.

Despite this being the most solid phase of your career, stagnancy isn’t selective and those who have been working for 10-plus years may feel the need for more challenges in the workplace. Your well-earned comfort and confidence both have expiry dates and will need to be invigorated with new tests and challenges that will reignite your passion for firefighting. Keep the lines of communication open so you’ll hear about certifications or skills to supplement your current and future positions within the fire service.

20 + YEARS

You’ve made it to a stage in your career that many don’t. Experts say that the median number of years that salaried and hourly wage workers stay with the same employer is 4.1 years. And 11% of workers over the age of 50 want to make a career change. That stat is true for people in all trades and professions – fire included.

The reasons for firefighters not making it to 20 years seem obvious, so the following information won’t come as a shock. Health problems like cancer and heart disease, physical disabilities caused by workplace injuries, and mental health challenges are responsible for a large percentage of firefighters not making it to 20 years.

But for those who do, you’ve experienced a lifetime of learning and entered a new phase of your career. Your kids are likely grown, you aren’t (we hope) living paycheck-to-paycheck and you’re probably planning for retirement and wondering how it will fit into your future lifestyle.

Stagnation in this era can be remedied with networking, whether it’s with co-workers, other fire services, fire service experts, or other agencies that might be able to help you feel fulfilled professionally. Some benefits of networking include: building your reputation, fostering creative thinking, setting up a foundation of trust and rapport, inviting future opportunities, and increasing your visibility.

A TIME OF PEACE, RESTORATION

+ QUIET:

RETIREMENT

Your retirement party was one for the books. After having firefighters from all walks of your life celebrate your glorious exit, you’re now sitting in the dust of your big decision, hoping that you’ve planned everything meticulously for the last few years because missing that boat could make for a rocky retirement.

You took all the great advice, paid attention to your health, worked out, ate well, continued with your health screenings, and added yoga and golf to your list to help relieve stress. All the boxes have been ticked but the advice to “never look back” is suddenly causing a ton of reflection and time spent wondering if you did everything the way you should have.

How can there be stagnation when you no longer have professional expectations?

This is a battle that firefighters face as they enter retirement, with their selfworth and importance still tightly tied to one of the best professions in the world. There’s never been any problem feeling important during their working lives because the job was always important. Serving a community is an incredible opportunity, so leaving that role will certainly foster new insecurities. Find support from others in similar positions or from others who have made it past the initial hurdles of retirement. Look for ways to volunteer your time that provides a sense of meaning and purpose.

Stagnation isn’t a disease or a dirty word. It’s a normal experience that should be looked at just as you would an emergency call or a working house fire. “What is the problem? What resources do I have to fix it? How can I avoid this in the future?”

Grab stagnancy by the throat and shake it until it creates new opportunities for growth and fulfillment.

Response Guides

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

nvfc.org/phfd

NVFC First Responder Helpline

nvfc.org/helpline

Dry Rubs

AND THEIR PLACE IN YOUR FIREHOUSE KITCHEN

With the rising cost of fresh groceries, it is no surprise that we’re finding new ways to save money while still enjoying food. Enter dry rubs.

If you think you can’t duplicate your favorite steakhouse rub, guess again — it’s absolutely possible and with only a few ingredients.

Fun fact: Rubs have been around for as long as meat has. So grab a bowl, your apron and measuring spoons — and tap into your new culinary genius.

STAPLE INGREDIENTS

Experiment with these staples and remember that they will all play a different role with different proteins. For example, chicken rubs are often sweeter while beef rubs are more

The color is up to you, but remember the darker the sugar, the richer and more caramel flavor it will have. Dark brown sugar has twice the amount of molasses that light brown sugar has.

savory and sharp. Stir your dry ingredients in a bowl with a fork to fully blend them. If you need to store the rub, do so in an air-tight container. Before cooking, shake on the rub or pat it with a dry hand. Be sure to coat all sides of the meat. There’s no need to wait like a marinade; just bake, BBQ or smoke your meat and wait for the magic to happen!

These days you need a degree in saltology to know which to buy and how to use it. Is it iodized? Kosher? Colored? Infused? Flaked? Brined? Pickled or smoked? Or low sodium … which is ironic. Start with kosher since, with its bigger grains, it will stick to your meat better.

CRACKYL’S DRY RUB RECIPE FOR CHICKEN

While known for its sweetness, paprika’s smoky flavor plays a specific role in the dry rub world. Even more so when it’s smoked paprika. Grab both regular and smoked and play around with the flavors. (Did you know paprika comes from red peppers?)

Be it coarse or fine, black pepper has a role in almost every dry rub. With its woody, piney, and sharp taste profile, the black peppercorn should not be forgotten!

Great for all chicken parts. Either rub it on or sprinkle it to your heart’s content. This rub can last in a dark cupboard for as long as 2 years in a dry, air-tight container (putting a date label on the container will help you keep track of its age). But we bet it won’t last that long.

Buy both of these recipe giants in bulk. Garlic and onion powder are versatile and can be added in generous quantities to any dry rub recipe, checking off the savory flavor box.

Cayenne pepper adds a nice kick of spice without sending you to the fire extinguisher. Whether you’re heavyhanded with the hot stuff or have tastebuds that think ketchup is spicy, this friendly spice will gently amp up the flavor profile of your rub.

INGREDIENTS

1/4 cup smoked paprika

3 tbsp ground black pepper

1 tsp cayenne pepper

3 tbsp onion powder

If yellow-in-a-plasticbottle is the extent of your experience and expertise in mustard, then we encourage you to keep dry (powdered) mustard on hand for rubs that need a tangy mouth-watering experience. With over 16 types of mustard on the market, we feel the writing is on the wall: try more mustards.

2 tbsp dried oregano

1 tbsp kosher salt

4 tbsp garlic powder

BROWN SUGAR

SALT

PAPRIKA

CAYENNE PEPPER

GARLIC + ONION POWDER

BLACK PEPPER

Mental and physical health are intricately linked – every step you take for your physical health can also improve your mental health.

Build resilience and protect your overall wellness with resources and strategies specific to the challenges of a high-stress profession. Learn more at nami.org/FrontlinePublicSafety

Wendell’s Mint is proud to manufacture high quality American Made challenge coins for the Fire Service community. We are honored to be your partner

Ask yourself...

Does the company charge for artwork?

Does the company charge a premium for multiple painted colors?

Does the company charge a premium for dies based on design complexity?

Does your artwork ever leave the company’s building?

Does the company create the custom design and mint the products in house, or do they outsource to a 3rd party supplier?

Does the company mint the product in the USA, using US workers and US materials?

Does the company competitively price its coins and dies against foreign imported product?

Does the company engrave coining dies in house using CNC technology?

Has the company been in business long enough to count on?

Wendell’s

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