CRACKYL Magazine - No.4 (Jan/Feb/Mar) by CRACKYL

BONDING WITH THE CREW

IMPOSTER SYNDROME CAN YOU TA K E A JOKE?

MAKING MONEY MAKE SENSE

OPENING YOUR THIRD EYE THE INDEPENDENT PARTNER REACHING RESILIENCE

TRAIN FOR OUR REALITY

TRAVIS HOWZE

WITH

FINDING YOUR POST TRAUMATIC PURPOSE

U.S. MARINE CORPS VETERAN, FORMER POLICE OFFICER AND RETIRED FIREFIGHTER

IS SAYING

YES

RUINING YOUR LIFE? JA N - A P R 2 0 2 2

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ROADIE 24

EVERY DESTINATION NEEDS A GOOD JOURNEY

F E AT U R E D

62 64 90 48 82 in this issue

CAN YOU TAKE A JOKE?

LEARNING FLEXIBILITY

BONDING WITH THE CREW IMPOSTER SYNDROME

FINDING YOUR POST TRAUMATIC PURPOSE WITH TRAVIS HOWSE

REACHING RESILIENCE

TRAIN FOR OUR REALITY

CO N T E N TS

1 4 I S SAYI N G “ YES ” RU I N I N G IS YOU R L I F E? Relationships

1 6 T RAIN Fitness

FOR OUR REALITY

2 0 T H E HAPP I N ESS SOLU T I ON Lifestyle

45 OPENING YOUR THIRD EYE

80 T HOUGHTS ON T H E RAPY

48 48 F INDING

82 82 L EARNING

Stress

84 STOP EXCHANG I NG T IME FOR MON EY

Health

YOUR POST TRAUMATIC PURPOSE WITH TRAVIS HOWSE

Health

2 4 T H E I N DE PE N DE N T PARTN E R Relationships

Real Life

5 6 MAK I NG T H E CONN ECT ION BET WE E N H EAD AN D H EART Health

2 7 JASO N U RI BE: RACI N G I N TO CHAL L E N GES

62 62 I MPOSTER

3 0 B EAV E R FI T TGU CHAL L E N GE BEAV

64 64 B ONDING

Lifestyle

Fitness

3 2 W HAT ’S YOU R F.I .N .? WHAT MA K I N G MO N EY MAK E S E N S E Finances

3 6 6 R EACHING Stress

Stress

SYNDROME

WITH THE CREW

Relationships

67 T H E SPI LLOV E R E FFECT Stress

RESILIENCE

7 1 JAKEBR EAK Comic

4 0 MAT T H EW MACK E NZ I E: FOOT BAL L , FI RE & FAM I LY

7 3 SHI NI NG A LIGHT : ALI ROT H ROC K

4 2 GEAR I N G U P

7 7 NOVA SCOT IA

Lifestyle

FLEXIBILITY

Finances

54 RESCUE ON ICICLE CREEK

2 2 FAT FACTS

Stress

Lifestyle

86 FU E LI NG FOR 24 HOU R SHIFTS Health

90 90 C AN

YOU TAKE A JOKE? WITH BRIAN QUINN!

Lifestyle

92 PE E R FIT N ESS COACH ES: LEAR NI NG F ROM TH E BEST Fitness

96 T I LAPIA & BLAC K BEAN E NCHI LADAS Recipe

E DI TOR I AL PUBLISHER KORY PEARN KPEARN@CRACKYLBUSINESSMEDIA.COM EDITOR-IN-CHIEF LIZ FLEMING DIGITAL EDITOR LEAH SOBON COPY EDITOR MARTHA CHAPMAN SENIOR WRITER LUKE VANDERMEER EDITOR@CRACKYLBUSINESSMEDIA.COM

DESIGN EDITORIAL DESIGNER SARAH ROSS EDITORIAL DESIGNER NICOLE MANNELL

SA L E S EXECUTIVE DIRECTOR OF SALES & CONSUMER MARKETING

RHONDA TANNAHILL

RTANNAHILL@CRACKYLBUSINESSMEDIA.COM DIRECTOR OF SALES & CONSUMER MARKETING

LUKE VANDERMEER

LVANDERMEER@CRACKYLBUSINESSMEDIA.COM

A LETTE R FROM TH E PU BLISH E R BE FORE WE CAN BU I LD A BETTE R FI RE FIGHTE R, WE F I R S T N E E D T O C R E AT E A B E T T E R S YS T E M . And the only way to make a better system is to share better information. Welcome to the fourth edition of CRACKYL Magazine where you’ll find we are doing just that. We’re pouring a foundation before we construct our roof, and it’s this framework that will allow us to continue building upwards.

I used to believe that we get smarter as we get older and, in many ways, we do. In some cases, however, we simply learn to bend the rules and take advantage of the loopholes. We master the system so we can cut corners and appear put-together on the outside when inside we’re conflicted and confused. Fewer people challenge us as we age ( including ourselves ) so it’s easy to become complacent about our health and wellness and accept a skewed, unfit outlook and ideology. A new year is under way and whether you believe in resolutions or not, the birth of 2022 is a great time-stamp to question the road you’re on and see if it has the potential to turn into a wider road or a narrow weed-infested pathway leading to a dead-end. Is now the time to make the lane change that alters your direction? In this issue, we dig deep into mental health and wellness by exploring how we handle and balance the challenges of our personal and professional lives in the presence of PTSD. Travis Howze, US Marine Corps veteran, former police officer and retired firefighter tackles this tough topic head on in his article “Finding Your Post Traumatic Purpose” on page 48. We continue this journey by understanding the dangers around always saying “Yes” with Ian White, a Life Fulfillment Coach on page 14. On page 27 you can tag along with Jayson Uribe as he balances his firefighting career with his passion for racing, and learn the difference between the power of the mind versus the heart in Alywn Wong’s article Making the Connection between Head & Heart on page 56. As 2022 unfolds, try to focus on a meaningful life journey and take control by setting standards, reflecting on what’s important to you and making time for yourself, your family and friends. Most importantly, focus on your personal growth. If you don’t know where you’re going, then any road will take you there.

DIRECTOR OF INTEGRATED FIRE SALES & MARKETING

MATT RUMAS

MRUMAS@CRACKYLBUSINESSMEDIA.COM ACCOUNT COORDINATOR & SOCIAL MEDIA CLIENT SERVICES

MARIA PELLETIER

MPELLETIER@CRACKYLBUSINESSMEDIA.COM

CO N T R I B U TO RS ELIZABETH ANDERSON, JENNIFER ASHTON, MARTHA CHAPMAN, ROD CHARLES, LIZ FLEMING, GREG GORDONSON, SEVEREN HENDERSON, DONNIE HUTCHINSON, DAVE KNIGHT, SIMON MATTHEWS, PATRICK MCCARTHY, TORI MIKULAN, JAKE PATTEN, AARON QUINN, DAVE ROBERTSON, ALI ROTHROCK, LEAH SOBON, ABBY STULTZ, TRISH VAN SICKLE, LUKE VANDERMEER, IAN WHITE, HERSCH WILSON, ALWYN WONG

GEARING UP PRODUCT RESEARCH GEAR LLC., GARMIN INTERNATIONAL INC., BULLIT USA, MOTIS FIRE RESCUE

COM I C CARTOONIST

JEFF MAKSUTA

M A R K E T I N G PA R T N E R FIRST ARRIVING DAVE IANNONE FIRST ARRIVING CHRIS HEBERT FIRST ARRIVING TIGER SCHMITTENDORF

CRACKYL Magazine is published by CRACKYL Media 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.

SU BSC R I PT I O N S ORDER A PRINT SUBSCRIPTION FOR ONE YEAR FOR $59.89 USD CRACKYLMAG.COM/SUBSCRIBE TO ORDER MULTIPLE SUBSCRIPTIONS CONTACT: INFO@CRACKYLBUSINESSMEDIA.COM SIGN UP FOR A DIGITAL SUBSCRIPTION CRACKYLMAG.COM 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. ON THE COVER: TRAVIS HOWZE PHOTO BY GUENTER WEBER PHOTOGRAPHY

Kory Pearn PUBLISHER

@ C RAC KYL MAG

Keep Tradition Alive

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West Broad Apparel was born out of a desire to pay tribute to the long standing traditions within the fire service and the firehouses that have housed the great American Firefighter.

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W H Y T H E N A M E C R AC K Y L ? The inspiration behind the name CRACKYL comes from a feeling firefighters experience in the middle of a structure fire when a sudden calm comes over you and when you hear a fire crackling all around a smoke-filled room, but can’t see it. The sound of a fire crackling is imprinted on every firefighter’s mind, and it roots us in this exhilarating and unpredictable profession. We want CRACKYL to become a sounding board for firefighters throughout their careers. Firefighters are notorious for sitting around the firehall, discussing their problems and offering advice. But the truth is, many of us don’t have the answers. We don’t know why we all fight about the same problems with our partners, never seem to have enough money left at the end of each month, and just can’t get along with the co-workers who are the most like us. At CRACKYL, we want to be the firefighter in the hall who has a lot of those answers and provides accurate, practical, and life-changing solutions to the problems we all face.

T H E S P E L L I N G O F C R AC K Y L Although the name CRACKYL was chosen to reflect what a firefighter hears, the spelling also has a unique and specific meaning. The purpose of this magazine is to help firefighters create an immune system for the firehall and the home. The human immune system is made up of “Y” shaped proteins called antibodies, which are responsible for fighting off illnesses and keeping us healthy. Much as the immune system is a separate function in our body, the letter “Y” functions separately in CRACKYL. It’s built into the name to symbolize the proactive health and wellness goals of the publication. The yellow underline beneath the “C” in CRACKYL represents the need for caution and the importance of keeping firefighters in the caution zone of their lives. By staying safely in the yellow, we avoid any preventable tragedies represented by the thin red line. Much like a traffic light, yellow is our last chance to stop before running into a red.

M I S S I O N S TAT E M E N T & G OA L S We want CRACKYL to be available and accessible to every firefighter across North America and beyond. Whether you’re a volunteer firefighter or are paid to do the job, we have ensured that everything inside our magazine is tailored to you. As firefighters, we spend the majority of our time working together and at CRACKYL we want to extend our team to include you and yours. We are thankful for your support and look forward to continuing to serve you and your team. Stay safe.

T H E C R AC K Y L T E A M

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RELATIONSHIPS

A IS SAYI N G

lthough saying yes can feel good when you help someone in need, it can also have consequences. It prioritizes everyone else and that’s a problem. By putting everyone else first, you can forget to take care of yourself. Important aspects of your life can begin to suffer, from your health to your relationships, your finances and more. Then you begin to feel resentful because you’re unhappy and no one is taking care of you. You may even feel that you’ve lost your way – as if you’re in a forest without a compass. It’s time to recalibrate your internal compass so you’ll know intuitively what’s right for you and what’s not. Start by questioning the central belief that’s no longer serving you. Ask yourself, “Is saying yes to everyone still serving me?”

RU I N I N G YO U R L I FE ? By Ian White, President/Life Fulfilment Coach, Coaching Deconstructed Inc.

You’re the “go-to” person everyone calls on for help...you put out fires (literally)...you’re the first to the scene of an accident...and you’re always on hand to help a buddy move house. Right?! You’ve learned that saying “yes” and being of service is a good thing. You’ve been rewarded for it your whole life, been hired, promoted and celebrated for it. Saying ”yes” has had a massive positive impact on you and your life.

IT ALSO MAY BE WHY YOU ARE C U R R E N T LY S T R U G G L I N G .

As a life fulfilment coach, I help people to question and overcome the beliefs that no longer serve them, so they can make the necessary shifts to lead happier and more successful lives. I’ve experienced the effects of holding on to old, outdated beliefs and have strategies for challenging and changing the beliefs that are keeping us stuck in our lives. Let’s look at your history. When and why did you adopt the belief that you always had to say yes? From the moment we’re born, we’re absorbing and learning from our parents, the environment, and culture as well as from the experiences we have along the way. Those experiences shape the way we see life. I refer to this collection of beliefs as “The Lens of Life”. Imagine a contact lens. When it’s held away from your eye, you can see its color, distortion and thickness. When the lens is on your eye, however, it becomes a part of you, and you’re no longer aware of it. That lens determines the way you see life. You make decisions and judgments, distinguish right from wrong, and form opinions – all through this lens. What complicates your point of view is that you are also learning about life from other people whose life lenses have shaped, colored and been distorted by their own fears, worries, and experiences. You, then, accept these as ”adopted beliefs”. Many of these adopted beliefs are designed to keep us safe, to help us fit in and be accepted by our community. Not all of them, however, will serve us forever. Because we’re human, we’ll evolve and change so our beliefs may need to do the same to support us over time. You also have a set of true authentic beliefs that lie beneath the surface. The challenge is knowing how to differentiate between your authentic beliefs and your adopted beliefs when they are layered one on top of the other. You might recall saying “no” to your parents when you were a young child. It’s likely that you

CRAC KYL MAGAZ I N E

were either punished or told that “no” wasn’t an acceptable answer. With enough reinforcement of this message, you began to believe that saying “no” was bad or wrong. So in order to remain safe/ loved/rewarded/recognized, you began to believe that you had to say “yes” whenever you were asked to help. You then carried that belief throughout your life, even if you didn’t want to say yes, because you’d learned that it was the “right thing to do.” Although this belief (and countless others) were instilled to help us, to keep us safe and to ensure that we would be accepted culturally, at some point in our lives some of these beliefs need to be challenged. We need to ask ourselves: does this belief still serve me? You’ll know if those beliefs still serve you by checking in with your internal compass for instant feedback in the form of emotional cues. When you are in alignment with your authentic beliefs, you’ll feel positive emotional responses such as joy, excitement, or anticipation. If you’re going against your authentic beliefs, you’ll feel negative emotions, such as frustration, guilt or fear of judgment. It’s that simple. If it feels good – Go! If it feels bad – Stop and adjust. The problem is, some of our old beliefs make us feel that we don’t have a choice. Let me give you an example from my past where I said yes, when I really wanted to say no. A few years ago, my parents came to visit my very pregnant wife and me for a couple of weeks over Christmas. When my brother heard that my parents were visiting, he asked if he could stay with us as well to maximize his time with them – he lived only about 20 minutes away. (Side note: my brother is a wonderful person, but we are very different people, and can rub each other the wrong way.) I said yes out of obligation (adopted belief) but knew in my gut I should have said no - authentic belief - or at least set a time limit for the stay. What I felt were immediate waves of negative emotion that included: irritation, regret, guilt, worry and anxiety before, during and after the visit. It was the source of a lot of internal stress and caused me to argue with my wife. This example shows what happens when you put the needs of others before your own by “doing the right thing” and how it can negatively impact you and those around you. Now that we’ve considered the origin of your beliefs, how they can get in your way, and how you can determine whether or not you’re in alignment with them by using your internal compass, I’d like to share a practical process. My goal is to help you to begin building some awareness around your say-yes beliefs to help you shift in a direction that will serve you better.

T H E N EXT T I M E YOU’ R E AS K E D FOR H E L P , T RY T H ES E ST RAT EG I ES :

1 2 3 4 5 6

DON’T RESPON D RIGHT AWAY. Say you’ll need to check your schedule to make sure you don’t have any conflicts and that you’ll get back to them soon. This will give you an opportunity to slow down and do the analysis.

NOT ICE YOU R YES-RE FLEX. Did you feel the pull to say yes before you consider how you or others will be impacted? (This may be an indication that you have the say-yes belief. )

ANALYZE WHY YOU’RE SAYI NG YES. Is it out of obligation/guilt/peer pressure/fear of judgment or out of a genuine eagerness to be of service? There’s no right or wrong response. It’s all about becoming aware of how you typically respond and why.

ASK YOU RSE L F: DO I REALLY WANT TO H E LP? If so, what will be the consequences of saying yes? Think ahead to determine how you’ll feel later tonight or tomorrow. How will this impact you, your energy, your “you time” and your family time?

FOLLOW YOU R I NT E RNAL COMPASS. Take note of how you’re feeling about this request. Your feelings are your biggest indicator of whether you’re going with or against your authentic beliefs.

RE FLECT ON THIS LAT EST REQU EST. Take some time to jot down your thoughts about this situation and answer some questions about your experience, so that you can learn, grow and apply what you’ve gained to future requests. Ask: What did I learn about myself? Did I follow my compass? What beliefs do I have that need to be challenged? What worked well for me? What didn’t work well for me? What might I do next time to set myself up for success?

Becoming aware of your authentic beliefs and staying true to them won’t create an overnight transformation. It takes time to notice signs in the moment and to honor yourself and your emerging beliefs. Take it easy as you learn to prioritize yourself and don’t feel that you have to say yes to every request. My hope is that you’ll start becoming aware of why and how often you say yes and how that affects you long term. What this analysis will do is allow you to move that contact lens away from your eye so you can decide which beliefs need to be challenged and start to reinforce those that will better serve you in future.

JAN - APR 2022

FITNESS

TRAIN FOR OUR REALITY By Aaron Quinn, Founder @liveservethrive

Firefighting is a unique job and one that’s almost impossible to train for. After all, how does one train for the unknown? We deal with unknown durations, unknown places and times, unknown tasks, and unknown frequency – these are the realities for firefighters. There are many training systems that attempt to prepare us to face the unknown but this article won’t do that because no magical exercises or routines exist. What does make sense are two concepts that I believe are missing from most programs: magnitude of consequence and deoptimized training. Magnitude of consequence is an emerging training philosophy that argues that the brain and nervous system respond and ultimately function differently when the consequences of an action are greater. Consider these examples: If you’re making a clean kettlebell snatch at the gym, what are the consequences for failure? Not much. There will always be another day at the gym. But what if you step in the wrong spot on a roof during a fire, what are the consequences? Injury or death. It’s easy to see that the brain would respond to these two events differently, but here is the kicker: if we want to be able to perform on the fire ground, we need to train as closely as possible to this magnitude of consequence. If we don’t, the odds of our nervous system becoming overwhelmed are greatly increased when we’re confronted with an actual life or death situation. We might experience tunnel vision, and the the odds of injury and systemic shutdown are huge. This is why most sports, from the green grass matches of our our youth to the field of dreams the pros play on, have pre-season games. Those competitions raise the ante. As Tom Brady famously put it, “I never really know what team we have until the sixth game.” All the thousands of hours spent training can never equal the magnitude of a real game. As firefighters, we're no different. Why do the SEALS and other tier-one military units use live ammo in some of their training? Certain units even use live hostages and live fire to train. There are no doubt many reasons, but undoubtedly one of the most important is to increase the magnitude of consequence in training. When we train for the fire service we need to find ways to increase the consequence of our actions. The second concept is deoptimized training. This concept flies in the face of many hard and fast training paradigms and absolutely goes against the philosophies of the new age of biohacking, which contends that we must be fully rested in order to get maximum return on training sessions.

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If our nervous system is overwhelmed or overloaded, then we should rest. But this is a potential pitfall when training for firefighting, because we are never completely rested and ready and never will be. Fires don’t wait for us to warm up and they don’t care if we are tired or haven’t slept a full eight hours. They sure as shit don’t give a f$&k about heart rate scores. If we never train tired and overloaded then we can’t perform in this space. If it’s the fourth call after midnight, or the second fire of the day...who cares? You’ve got to get it done. Athletic programming and training focuses on bringing the athlete to a razor-sharp edge. The training cycles often involve months or even years of periodization, with the goal of reaching a well-timed peak. Yes...that’s years and countless hours for one shot. The tip of the spear is so sharp that anything can dull or even break it. Any change in routine, food, sleep, or even a different song before game time can lead to a lackluster performance. If firefighters mimic this athletic training ideology too closely, they’re training to fail. Athletes train for peaks while firefighters need to train for valleys. The risk of injury and the possibility of making costly mistakes increases when we are depleted, which means that’s how we need to train. “The bloody Kabar knife is worth more than the pristine samurai sword,” as a retired Marine I know would say. Ask yourself: “When was the last time I trained with consequences? Do I always train indoors, in an air-conditioned gym, with water handy and music in my ears? Am I exhausted? Am I hurt? Do I have aches and pains?” Why? Because that’s our reality and in the end you will reduce your chance of getting hurt on the fire ground. Brazilian jiu jitsu is one of my solutions for challenging training for our reality. Its magnitude of consequence is higher than most other training programs. Believe me, getting choked out sucks. If you make the wrong move, punishment will follow. As for deoptimized training, consider this old jiu jitsu saying: “Training starts when you are tired.” The need to remain technical when one is exhausted cannot be overstated. In fact, as we train, becoming more and more tired and feeling our strength leave us, we need to become more technical. It’s the same on the fire ground. I often show up to train exhausted after fighting fires and living through long nights. I might not be 100 percent but can I make my 80 to 90 percent better than most people's 100 percent? Yes, there’s a point at which we all need rest and there’s a need to understand the best ways to recuperate and recover. We need to be able to down-regulate our nervous system, but these are topics for another time. This is the very dichotomy, the essential complexity of training for firefighters. Our reality demands constant readiness to perform, tired or not.

“

I T R AIN TO PE R FO R M, N OT W HE N I AM R E ADY, BUT FO R W HE N T HE BE L L G O ES O F F. JAN - APR 2022

“ I F Y O U WA N T T O G O FA S T , GO ALON E I F Y O U WA N T T O G O FA R , GO TOGETH E R AFRICAN PROVERB

PHOTO BY VITAL SHOTSLV PHOTOS SAMANTHA OSBORN

PROBLEMS? WHAT PROBLEMS?

LIFESTYLE

HAPPINESS SOLUTION THE

By Simon Mattews, MHlthSci Dip.IBLM NBC-HWC

One of the first things we notice every day is our level of happiness. As soon as we open our eyes in the morning, we have a sense of our mood and how happy we are. Take a second as you read this and give yourself a rating from 0-10, with 0 being very unhappy and 10 being very happy. What number is in your head? The actual number isn’t as important — since our level of happiness can change and fluctuate through the day—as what you choose to do about that level.

LET’S BREAK THE LINK BETWEEN UNHAPPINESS & PROBLEMS

If I asked you how you might go about increasing your score on that scale, even by just one point, chances are you’d want to eliminate a problem you are currently struggling with. Or you might tell me that an event could increase your happiness – such as a friend buying you lunch or coffee, paying you a compliment or acknowledging some effort you have made.

While there’s no doubt that experiences like this can generate a sense of happiness, what are you left with ten minutes after you've eaten that last mouthful of mint-choco-chip ice cream? How do you feel two days after returning to work after that vacation? The happiness we derive from short-term pleasures is just that – short-term. So we head off in search of another experience to top up our happiness level. Unfortunately, humans

That could work, but it would be only one step toward increasing your overall happiness. It’s more important to think about increasing the resources that we might bring to bear on difficult and challenging situations. It’s even more important to go a step further and think about developing a mindset in which you’re less likely to see problems as causes of unhappiness. Problems, challenges, difficulties – we all face them, pretty much every day. Instead of trying to escape or ignore those problems, we need to learn to think differently about what we’re facing and develop our coping capacities. Believe it or not, even talking about “problems” has a negative impact on the way we see the world.

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One of the traps that’s easy to fall into is equating “happiness” with “an easy life” or at least a life perceived to be without problems and difficulties. This view of happiness is based in hedonia – the seeking of happiness that comes with whatever gives you joy. For you, that might be a vacation at the beach, a leisurely meal with loved ones, binge-watching a new TV series or something as simple as a dish of mint-choco-chip ice cream.

are hardwired for what researchers call “hedonic adaptation”, which means that in order to reach the same level of happiness, over time we need to experience more and more pleasure in greater and greater amounts. It’s as though we need increasingly frequent “hits” of happiness to get that same feeling of joy. Fulfilling these urges can lead us to squander money, time and energy chasing experiences we hope will bring us happiness, but that ultimately won’t.

BEING HAPPY – EVEN WHEN YOU HAVE PROBLEMS Is it possible to experience happiness, even when we’re faced with problems and difficulties? It is. Research conducted over the last two decades has explored a phenomenon called eudaimonia which literally means “having a good spirit within us”. Eudaimonia is happiness that derives from a strong sense of belonging, knowing who your tribe is and where you fit in. It comes from a sense that what you do in life is purposeful and has a greater value beyond its immediate effect. It comes from recognizing that you're a small part of something much bigger in the world. And it also comes from us being able to tell the stories of how we've managed the challenges and difficulties in our lives. Think about the books you've read and the movies or TV shows you’ve watched. The story arc almost always has some elements of this familiar framework: the main character needs to get from point A to point B. He or she soon encounters a difficulty to be overcome. Once over that hurdle, the character takes another step forward only to have another difficulty to conquer, followed by yet another setback.

What draws us into these stories is not the fact that point B is eventually reached. If the character simply moved directly from A to B, we’d be bored. What captivates us is the way in which challenges are dealt with as the character continues to move forward.

YOUR HAPPINESS “SET-POINT” According to current research in happiness, people have a “set-point” of personal happiness that varies from person to person and comes from a combination of factors completely out of your control. Some of these factors include the circumstances of your birth, how you were raised, the influence of your parents and so on. These elements total about 50 percent of the happiness we experience. Our current life circumstances (whether we win a lottery, live in a beachside mansion or are unfortunate enough to lose job after job) actually account for only about 10 percent. Yes: just 10 percent. The remaining 40 percent comes from the way we approach life and think about ourselves. This is the part of our happiness that is completely within our own control. Almost half.

T H E F O U R K E Y A R E AS O F

HAPPINESS BE LONGI NG 1

PU RPOSE 2

We can't change our happiness set-point, nor that original 50 percent linked to our birth. Nor can we avoid “hedonic adaptation” – the way in which happiness from external experiences becomes less and less powerful for us over time. What we can do is generate our own happiness with some simple mental strategies and a positive approach to life.

HOW DO I INCREASE MY HAPPINESS? First of all, you need to separate happiness from the problems in your mind. Having problems and challenges doesn’t automatically equate unhappiness.

Being able to identify very clearly with your “tribe”. This could be family, a group of friends, your professional colleagues or some combination of all of those. Know who you belong with and remind yourself of this every day.

Whatever it is you do, think about the ways in which it’s useful in the grander scheme of life. You may have encountered a significant challenge or difficulty that set you back. Now that you've managed to deal with it and have begun to move forward again, can you take your experience and apply it more broadly and usefully not only in your life, but in the lives of those around you?

PLACE 3

Secondly, when you encounter a significant challenge, take the time to get some different perspectives on it. This can help determine the steps you’ll take to manage this problem.

This is that sense of recognizing that you're a tiny part of something much bigger. I get it when I stand and stare into the night sky. You might feel it when you stand at the edge of the ocean, or in a forest. You can even have this experience wherever you are simply by calling to mind an image of something far bigger than you.

STORYT E LLI NG Don't forget to tell the stories of these experiences. In telling stories, we reinforce for ourselves all the important elements: who our tribe is, the way in which what we do matters in the world, and our sense of being connected in the world. This helps us see problems and challenges for what they are – mostly speed bumps and detours in what is otherwise the greatest journey that you'll ever make: life.

JAN - APR 2022

HEALTH

Fat Facts By Elizabeth Anderson

The big surprises Obesity is an epidemic in North America – no surprise. But did you know that it’s actually low-grade, chronic i n f l a m m at i o n t h at i n c r e a s e s a p p e t i t e , p r o m o t e s t h e sto r ag e o f c a lo r i e s a s fat, a n d i n i t i at e s t h e d e v e lo p m e n t o f i n s u l i n r e s i sta n c e a n d d i a b e t e s?

Yup.

I N F L A M M AT I O N WEIGHT GAIN CYCLE

Inflammation occurs when the immune system is activated when we are injured, suffer an infection or are exposed to an allergen. Inflammation is the reason an infected cut on a finger gets hot, swollen, and red and and why our eyes and nasal passages swell when we have hay fever. It’s our immune system fighting an insult to the body. Recent studies show that one such type of inflammation plays a role in causing obesity, while another causes it to worsen if someone is aleady obese. The weight gain cycle begins with inflammation in the intestines, created when an inflammatory reaction is caused by dietary fat reacting with normal digestive system bacteria. Why this interaction happens in some people and not others is not completely understood, but the resulting chronic low-grade intestinal inflammation definitely favors obesity and insulin resistance. This is one reason that the typical North American high-fat diet is so unhealthy, and why specialized high fat diets (such as the“keto” diet) are fundamentally unsound. To make things that much more difficult, saturated fats in our diets have been shown to produce inflammation in the hypothalamus, the area of the brain that regulates appetite, disrupting its normal appetite-regulating functions. The result is increased appetite and prolonged obesity. Like evil twins at work, as the first infection fosters obesity, another type of chronic inflammation comes along that further increases weight gain and slows weight loss. Adults actually have a finite number of fat cells. We don’t add more when we store fat; instead, our existing fat cells each pack in more and enlarge. As the fat cells grow larger and more stretched, inflammation occurs and this type is a major driver of the insulin resistance that promotes the development of diabetes. As long as a person remains obese this inflammation continues, causing more weight gain and continuing a vicious cycle. Quite simply, the fat get fatter. Losing weight, preventing bloating and cramping and increasing energy are certainly great reasons for fighting fat. And of course, obesity poses far more serious risks for heart disease, stroke, high blood pressure and diabetes. Individuals with higher levels of inflammation within their bodies tend to have an increased risk of having a heart attack. The key is to find ways to end this inflammation-weight gain cycle.

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Quite simply, the fat get fatter. Changing unhealthy sleep patterns, reducing stress and increasing exercise are all good strategies. But taking a look at diet and inflammation is a great start. By choosing to consume only quality fats (unsaturated fats and essential fatty acids) and by limiting other dietary fats (especially saturated fats and trans-fats), it’s possible to begin to put an end to the intestinal inflammation that drives weight gain, thereby making weight loss and weight control much easier. There are other inflammation factors to consider, as well. Food intolerances or allergies can be the culprits causing intestinal inflammation, promoting obesity and preventing weight loss. The mechanisms are the same but this inflammation is more high-grade, so it can cause additional problems such as abdominal bloating and cramping. It stimulates the release of the stress hormone cortisol, one of the most potent weight-gain factors, and can leave us feeling unwell on top of the bloating and cramping. Because we feel listless and fatigued, we’re less likely to be active. Many people have food allergies that are mis-diagnosed as Irritable Bowel Syndrome (IBS). Some of the more common food intolerances are to gluten, milk protein, and corn; and a consultation with a specialist is often necessary to correctly identify the problem foods. If you’ve been making an honest effort to lose weight without success, the problem might be a hidden food allergy. The first step towards better health is a visit to your doctor’s office for a full physical examination and a discussion about your weight and health concerns. Once you identify them and eliminate the diet culprits, you may find your weight loss results improve immediately and the bloating, cramping and lethargy that has been a part of life for too long could evaporate.

WE’RE HERE. WH E RE ARE

YOU? F O L L OW U S O N

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H E A LT H LIFESTYLE T r y t h e s e h e a lt h y s w a p s :

1 2 3 4

I nstead of peanut butter on toast, try almond butter on slices of banana or apple.

Reduce the fat content of your coffee cream, first from 18% to 10% (half and half), then to 5%, then to homogenized milk, then 2% and finally to 1%, skim or no dairy at all. If you do it gradually, you’ll hardly notice!

FITNESS R E L AT I O N S H I P S FINANCE STRESS

Instead of using butter or mayo on a sandwich, try hummus. You’ll reduce the fat content of your lunch and increase your protein intake.

Skip the fast food milkshake and make one at home instead with ice, juice, banana and a scoop of protein powder. Love chocolate? Add a tablespoon of cocoa.

@CRACKYLMAG

RELATIONSHIPS

A H , T H E R U S H O F N E W LOV E ! K N O W I N G T H AT T H E T W O O F YO U W E R E J U S T M E A N T TO BE TOGETH E R. The desire to spend every waking moment in each other’s company. And the feeling that your new partner is all you need in the world. Even if it feels perfect, the reality is that – as you probably already know – such a sense of euphoria can’t last forever. And in the long term it might not even make for a sustainable relationship. A significant dose of independence from your partner may actually be an important ingredient in a recipe for a healthy relationship.

THE

INDEPENDENT PA R T N E R By Jennifer Ashton

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“It’s necessary to make the relationships we have with ourselves more important than the ones we develop with our loves,” writes Chris Riotta in “The Good Men Project”, adding that by ensuring your own happiness and doing whatever is necessary to make yourself happy, you’ll then be able to do the same for those around you. While many committed people say the most important aspects of their relationship are trust, love, communication, a sense of sharing and comfort with each other, they may be missing an important element. When partners feel free to spend time on their own, follow their own interests and have their own friends, the relationship reflects a wise amount of independence which will also keep it fresh.

“Independence is one of the most underappreciated qualities in a relationship that lasts decades or even lifetimes,” says lifestyle/relationship coach Nicole Graham. Agreeing with Riotta, she adds that it is essential to prioritize our relationships with ourselves above our relationships with our partners.

INDIVIDUALIT Y IS ESSENTIAL IN LIFE: YOU WILL NEV ER BE REALLY ALIV E IF YOU D O NO T E XP E R I E NC E YO U R OWN L OV E , H A P P I N E SS, A N D S U C C E S S . A N Y C O N N E C T I O N W E F O R M W I T H A N Y B O DY O N THIS PL AN ET — E V E N T H E L OV E O F O U R L I F E — W I L L C OM E TO A N E N D B E F O R E O U R R E L AT I O N S H I P W I T H O U R S E L F D O E S . As important as it is to enjoy interests, hobbies and sports together, it can actually help your relationship when you follow your own passions. Your circle of friends will widen and be enriched and you can gain confidence and self-esteem by having your own identity. And your partner will enjoy the same benefits! So how do you ensure you have a healthy amount of independence in your relationship? Take the time to consider what in your life, apart from your partner, is important to you. Carve out the time to devote to a hobby – or find a new one. Each of you will likely welcome the chance to spend time with your own friends. As intimacy and relationship coach Leona Carter puts it, “When you are a couple, it's important to have individuality and independence in your relationship while growing together. In a marriage, if one person is too reliant on the other, it adds emotional responsibility. One spouse has twice as much to think about and manage. After a while, it becomes cumbersome because of the emotional or financial imbalance. Whether couples work outside of the home or not, they need to have a sense of purpose as individuals and as a couple." Often, she points out, couples start dating without considering their future until one partner gets a job or lands a great career, forcing the other partner to think of their own situation. That transition in their relationship often starts the conversation if they haven't yet talked about their goals. In a healthy relationship, partners rely on each other for support and love. The relationship is important, but it allows for outside interests, hobbies and friendships. Like so much else in life, it’s a delicate balance: finding that sweet spot of reliance and trust intersected with independence and self-sufficiency.

W H E N YO U A R E A CO U P L E , I T ' S I M P O R TA N T T O H AV E I N D I V I D UA L I TY A N D I N D E P E N D E N C E I N Y O U R R E L AT I O N S H I P W H I L E G ROW I N G TO G E T H E R .

TH E UNH EALTHY EXTREME:

C O -D E PE ND EN CE “When we fall in love or when we're in a relationship with someone, it's all too simple to prioritize their happiness above our own. It rapidly rises to the top of our priority list, and we ignore our own pleasure in the process,” says Nicole Graham. “People in partnerships often see themselves as a single entity, rather than as two people in a relationship. They lose sight of their own individuality and become too reliant on their partner in all aspects of their lives. And this is unfair — to themselves as much as to their partner.” Taken to its extremes, total reliance on a partner may result in co-dependency. Way beyond clingy, co-dependent partners allow their lives to revolve entirely around their partners, devoted (or even desperate) to please them. The co-dependent partner sacrifices his or her own ego to the exclusive focus on the other, who may evolve into a manipulative enabler, expecting or demanding their partner to exclude family and friends from his or her life, drop other interests and ignore their own feelings or instincts about the relationship. It’s an unhealthy, closed circle. Couples in co-dependent relationships are urged to take small steps to healing their partnership (such as finding a hobby outside the relationship), the co-dependent partner spending time with supportive friends or family, and – not unusual – seeking professional help. Very often, friends or family are anxious and upset to see the pair in a co-dependent relationship and are more than happy to help look for professional assistance and provide support along the way.

JAN - APR 2022

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LIFESTYLE

Racing into Challenges Jayson Uribe By Rod Charles, Vacay.ca

IN OCTOBER 2017, MOTORCYCLE RACER AND VOLUNTEER FIREFIGHTER JAYSON URIBE WATCHED AS FLAMES FROM A FIRE IN TUBBS, CALIF., DREW CLOSE TO HIS COMMUNITY. THE MOST DESTRUCTIVE WILDFIRE IN THE STATE’S HISTORY AT THE TIME, IT CONSUMED ALMOST 37,000 ACRES AND DESTROYED SOME 5,600 BUILDINGS BEFORE IT WAS UNDER CONTROL.

Although the fire was over two miles from where he lived, Uribe knew that if the winds shifted, his home could be in jeopardy. It was one of several defining moments in his life as he realized he wanted a career that would allow him to help others by running toward danger, not away from it. “I was like, okay, I don't want to keep running away,” recalls Uribe. “And then we had the Kincade fire and for me I knew it was time to actually do something about this and get out there.” The Kinkade wildfire later that month scorched over 100 square miles and damaged over 120

buildings. Uribe, who was working as a self-employed electrician at the time, has vivid memories of being escorted by firefighters as he worked to restore power. “Obviously the fire was going through and destroying everything, so nobody had power or water. When we came into a community, the firefighters e s c o r t e d o u r t e a m w he reve r w e needed to go to get things up and running again,” says Uribe. “I felt that I didn’t want to be the guy that's getting protected and escorted. I want to be the person that's actually doing the work to make sure people are safe.”

JAN - APR 2022

LIFESTYLE

Doing the work and making people feel safe is what has inspired Uribe to go all out on his dream to pursue a career as a volunteer firefighter. Reporting to the Napa Valley Fire Department, he has spent countless hours with his crew working to protect his community. Napa County Fire Department volunteer firefighter and driver-operator Steven Burgess says he feels a mix of confidence and safety when he's working with Uribe on an incident. "Jayson’s love of team and community fulfills a mandatory requirement of being a firefighter. He enthusiastically achieves his goals by constantly working on personal and team skills," says Burgess. "His independent inner strength and wisdom allow for even more success on fires, especially wild land fires where sometimes it can feel as if you are completely on your own and surrounded by danger.” Fighting fires wasn’t Uribe’s first calling. When he isn’t serving as a first responder, the 22-year-old northern Californian is competing in MotoAmerica Superbike Championships. ADR Fly Racing team crew chief Kirk Korenko says he isn’t surprised by Uribe's success on and off the track. "Whatever he puts himself into, he is always 100 percent dedicated, he's all in,” Korenko. “That encompasses Jayson, in so many words.” Racing bikes is a passion that runs deep for Uribe, an activity it seems he was born to do. Every member of his family rides motorcycles and his parents had Uribe participating in organized racing events from an early age. Aged just four, he was riding a Honda 50 dirt bike, by seven, he was racing Supermoto on a Kawasaki 65, and by nine he was racing GP on a 2004 Honda RS125R. In 2013, aged 14, he took part in BSB (British Superbikes) Monster Energy Motostar 125 in England with his mom Rebecca Uribe cheering him on. He finished 11th overall with a best finish of eighth, riding a 2009 Honda RS125.

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you have to be composed and keep your wits about you under pressure

Uribe followed that up with a fifth overall finish riding a 2015 Honda CBR600RR in the FSBK (French Superbike Championship) Pirelli 600 Cup Superstock in France. During the 2015 season, he achieved five podium finishes and one win, eventually becoming the first American rider in history to win a FSBK race. “The first years, late 2012 to 2015, we were in England in a really small town, and then in 2015 we moved to France, again to a super-small town, and then 2016, 2017 and early 2018 I lived by myself in Spain,” said Uribe. “Spain for me was a big eye-opener, it was just a whole different level. I learned a lot as far as the racing goes and it has really translated over to the American racing that I'm doing now. I feel like I'm a better rider for that and it definitely shows in my riding style.” In 2019, Uribe finished as AFM (American Federation of Motorcyclists) Formula Pacific Champion, AFM Open Superbike Champion and AFM Open GP Champion. His mother says there are many similarities between his motorcycle racing and firefighting careers.

One way he has found success in racing is by surrounding himself with an outstanding group of professionals, and he credits his team at the fire station for their support. “I honestly couldn't have picked a better station to be with than Station 21 Deer Park in Napa County Fire. We are in a central hub where we get calls that are in our local area and also as far as our county line some 20 miles away in either direction,” says Uribe, adding that everyone in the station has been supportive of his career and his racing endeavors. “I'm super thankful that my chief Roger Lutz is also a rider and a super cool dude. He supports his buddies when they do desert racing in Baja California. It helps to have that kind of support from the motorsports community.” Uribe says his career as a firefighter is fun, he gets to meet a lot of nice people and is learning new things all the time. He says it’s satisfying to be in a big red truck racing out to help people, adding

that he would highly encourage people who are interested in a career as a firefighter to go for it. “I was not necessarily prepared when I first got into firefighting. I did it because there was a large fire right next to my house and after that I thought, ‘Okay, now it's time to really go for this.’ But I didn't realize how much of a time commitment it would be,” said Uribe. “So, the biggest thing I would say is make sure if you're going to do it, go all the way. Make the time and make sure that you're completely committed to it and that everybody can count on you. Because nobody wants to be that one firefighter who shows up for one call a year, the one people can’t count on. That's a big thing.” It is a big thing to make a difference, and it’s no surprise that he is finding success on and off the track because one thing is clear: Jayson Uribe isn’t one to run away from challenges. He races to meet them.

“Both disciplines require focus. You have to be able to compartmentalize your emotions and you have to be composed and keep your wits about you under pressure,” says Rebecca. She explained that Uribe had moved out into his own apartment when he was 16 and when she was cleaning out his room she found a picture of a fire truck he had drawn when he was four years old. “I had to get it framed,” she says. “Little things like that showed me the interest in helping people was always there. Our family rule has always been to leave things better than you found them. And if at first it doesn’t fit, force it. Never give up.” Leaving things better and never giving up are family rules that Uribe has taken to heart. He is certified to work for a municipal fire department and plans to become a full-time firefighter once his racing career is over.

I don't want to keep running away

FITNESS

Prepare Use these setup steps to get into proper starting position: from side lying pistol grip (a), roll onto your back (b), double hand press up (c) and finally to starting position (1).

TG U C H A L L E N G E P r e par e Trai n Exe c ute The Turkish Get Up should be a “go to” exercise in your training program. The TGU is an efficient, effective, and scalable way to combine mobility and strength to improve performance and durability.

Approach the TGU as a skill to master, not an exercise to rush through. This challenge adds a high intensity metabolic load as a way to track progress and improve your functional work capacity.

T GU ST ART I NG PO SI T I O N

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TRAIN Identify the heaviest weight you can hold for three deep breath cycles in all seven positions up and down. Perform one TGU on each side, moving slowly and smoothly, focusing on hitting every position with stability and control. Get to know what right looks like and feels like - OWN each position.

R O L L TO FOREARM

P O S T TO HAND

EXECUTE OPTION 1: EMOM - VOLUME BUILDER Set your timer and each minute perform a 15-second cardio interval of your choice at ~80+% max effort, followed by 1 TGU (alternate sides each minute) for 20 minutes. Track the number of rounds you are able to complete in the minute – if a full 20 minutes feels good, next time go up in weight.

TH R E A D TH E NEEDLE

H I P P R ESS U P

SWEEP REAR FOOT

S T AND WI T H F EET T O GET HER

OPTION 2: AMRAP 120 - FATIGUE MANAGEMENT (HR MONITOR REQUIRED) For 20 minutes, perform a 15-second cardio interval of your choice at ~80+% max effort followed by one TGU (alternate sides each round). Start the next round only when your HR is 120 bpm or less. Track load used and rounds completed in 20 minutes. Add load to increase the challenge.

7 TH E N R E V E R S E P O S I T I O N S 7 TO 1 TO S T AR T P O S I T I O N

JAN - APR 2022

FINANCES

W WHAT’S YOUR FINANCIAL INDEPENDENCE NUMBER? HOW OFTEN DO YOU THINK ABOUT MONEY? WHEN YOU DO, WHAT DO YOU THINK ABOUT? By Trish Van Sickle, LLQP, CSC

here do you want to be in the future financially? How much do you earn and how much do you save? What’s your level of debt and what are your plans to break free of it? Maybe you worry about how to find some cash so you can take a vacation or what the best ways to save or invest are. Firefighters face a variety of daily stressors, and personal finance shouldn’t be one of them. When you’re more in control of your money, you’ll feel more confident and less worried. Finances have a daily impact on our lives. There isn’t much we do or don’t do that isn’t based on money. Go out for dinner or eat at home? Buy a new vehicle or fix the one we have? Take a vacation or have a staycation? Buy a new outfit or resurrect an old one? Sometimes, we make decisions and worry later about paying for them. Some of us like to keep up with the Joneses while others save until they feel broke, always anxious about that inevitable rainy day. The good news is, there’s a way to live for today and save for tomorrow. This isn’t something you have to guess at. There are simple ways to learn how to make the right decisions about the money you work so hard to make. You can make choices that will make you financially stable rather than vulnerable. The goal is to make your money work for you! If the right concepts are applied, financial independence is just a matter of planning: setting long and short-term goals and finding the right assistance to help you on your way. We may spend days planning a birthday party, wedding, or vacation, but relatively little time planning our retirement, truly the most incredible vacation of your life!

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CONSIDER:

1 Do you want to be debt-free?

2 Do you want your kids to finish university or college without debt?

3 Do you want to be able to travel or have a vacation home?

4 Do you want to be free of money worries?

Envisioning what it would be like to achieve some or all the above should be enough to motivate you to create a plan.

WHAT IS MY FINANCIAL IN DEPEN DENCE N UMBER? Do you know how much money you need to have accumulated by the time you retire to be financially independent? We all know our SIN and PIN numbers, but very few of us know our FIN number – our financial independence number. It’s critical to know what that is so you can chart your financial roadmap. It’s the most important number in our financial lives, but many of us have never heard of it. Your FIN is the amount of money you need to have working for you, so that you never have to work for money again. Knowing your FIN number gives you a clear goal or target.

HOW DO I FIND MY FIN N UMBER AND ACHIEVE THAT GOAL? Your FIN number involves a number of factors, so you might want to consider connecting with a financial needs analyst. Working through a FNA will provide you the answers you’re looking for and the adjustments you may need to make.

You’ll need to consider: • Your age • Current household income • Current debt • Current savings • Current life & disability insurance • Future age for retirement • F uture retirement guaranteed income (i.e. government or other pensions) and income goals • Future debt elimination • Future savings

You and your analyst will also need to think about the age at which you’d like to retire, current rates of return on investments, inflation rates, current debt load elimination, government programs, the type of investor you are (happy risk-taker or super conservative) and your goals and dreams for the future. How do you envision your retirement? Let’s look at some of the key factors to be considered while doing a financial needs analysis to help you determine your FIN.

• Future life & disability insurance JAN - APR 2022

FINANCES

LIFE INSURANCE

PAY OFF DEBT

WE CALL THAT FINANCIAL INDEPENDENCE RETIREMENT SAVINGS

LIFE INSURANCE

One of the biggest obstacles can be the debt you’ve accumulated. If you can eliminate that debt, you’ll have more money to contribute to your investments to help build your savings.

Your understanding of life insurance should be based on the “theory of decreasing responsibility”, a philosophy that suggests that your life insurance peaks along with your financial responsibilities, then declines over the course of a lifetime.

SAVINGS

The goal is to protect yourself and your family in the event of either situation.

What phase are you in?

IN LIFE, THERE ARE TWO MAJOR RISKS INSURANCE

The longer you wait, the more you’ll have to put away each month to reach your retirement goals. Have you taken the time to envision at what age you wish to retire? 50, 55, 60, 65?

SAVINGS

DYING TOO SOON

DEBT

A financial needs analysis will look at your current income and project what your income during retirement will be. A financial coach will be able to forecast what that retirement income will look like by factoring in inflation and years until retirement. These numbers will be different for everyone.

LIVING TOO LONG

It’s important to take a close look at your current debt to apply concepts that can help you eliminate it more quickly than you might expect. Learning about and applying the “debt stacking concept” can not only help you eliminate debt sooner, but may also save you tens of thousands of dollars in interest payments. First look at your FIN Once you’ve determined your FIN, you’ll know just how much you need to accumulate for retirement. That total may seem too large to be achievable, but with the right plan, you’ll be able to see your path more clearly. First, you need to look at how much you currently have and what, if any, changes need to be made. Get some guidance

INVESTMENT PHASES ACCUMULATION

PROTECTION

DISTRIBUTION

TIME

AGE 18 - 55

AGE 55 - 65

AGE 65+

SAVING FOR RETIREMENT

PREPARING FOR RETIREMENT

RETIREMENT INCOME NEEDS

Working with a personal financial coach or financial planner can have a huge impact on the success of your plan. A coach will help you better understand what type of investor you are, review your current investments to see if they are set up correctly for you and your goals, and generally get you started on your path to financial independence. You want a coach you can trust who is in it for the long run, looking to build a lifelong relationship to guide you past all the pit stops along your financial journey. Get that target set! Feel the power of knowing where you’re going and how to get there!

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APRIL 25–30,2022 indianapolis,indiana #FDIC2O22

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network

experience

OTHER EVENTS:

MEDIA:

LEARNING:

STRESS

REACHING

Resilience and HOW DO I GET THERE? By Ali W. Rothrock

I BELIEVE IN RESILIENCE. I believe in our ability to get back up, to rally against adversity, and to choose when to rest and when to offer help. I believe in it so much that my two companies, On the Job and Off and First Responders Care have the word resilience baked into their mission statements: “Building more resilient first responders” and “Empowering first responders to take an active role in their communities’ resilience.” For me, being resilient has meant that even though there were days when I was so deep into my struggle that I didn’t recognize myself in the mirror, I chose to continue to work toward better times. Rejecting the idea that I would be stuck in that mental place forever and putting in the work to get there – being resilient – is what bridged the gap between where I was and where I am now.

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I’ve spent a lot of time in fire stations. After 16 years as a firefighter and as an Emergency Medical Technician, and after more than a decade and a half of getting in and out of fire engines and ambulances, truck bays are still my favorite place to be. The experiences I’ve had in fire stations and the education I’ve gained there have taught me just about everything I know about resilience. To be honest, the fire service has provided some contradictory experiences. In the beginning of my career, I lived two stories in tandem. In the first story, I fell deeply in love with the purpose and excitement of firefighting. My first fire call was a double fatal car accident involving children. Even though those children couldn’t be saved that night, the experience showed me how important the fire service can be. It showed me the beauty of those who come together instantly, and who willingly expose themselves to trauma and tragedy to try to save a life. The second story was one in which I wasn’t safe within the four walls of my fire house because of outdated beliefs some firefighters there held about a woman’s right to exist in their ranks. Living both stories forced me to practise resilience in different ways. What does this have to do with you and your work as a first responder? How could you possibly have space in your life and in your brain for adding something else that you’re supposed to do? Right now, you’re showing up at work and at home as you should and dealing with life in a pandemic that has no known end date And here I am, telling you to add something new to your to-do list – this ambiguous thing called “being resilient.”

IT ’S N OT AS HEAVY A LIFT A S Y O U M IG H T T H INK . B E ING M O R E R E SIL IE NT IS A SKILL, JUST LIKE EVERY T H ING E L SE WE ’ V E L E A R NE D . IT ’ S L IK E M OV ING IN OUR GEAR, ADVANCIN G A L INE , O R T H R OWING A L A D D E R . Remember how awkward it was the first time you had to move in your gear? Crawling, running, and jumping with that bulky weight all took some getting used to. Breathing while on air? That was very strange at first. Some of us were nervous the first time we had to climb a ladder and were unsure of how to maneuver the heavy power tools we use for vehicle rescue. But it all got easier and became second nature. Now, running and jumping in gear, doing our job while on air, and all the other skills we need to be proficient in to do our jobs can be done without much thought. Over time, our muscle memory strengthens, the neural pathways in our brain forge new connections, and our muscles grow to help us lift the heavy load. Resilience is the same. It gets easier every time.

Resilient people possess three characteristics

A STAUNCH ACCEPTANCE OF REALITY

A DEEP BELIEF, OFTEN BUTTRESSED BY STRONGLY-HELD VALUES,THAT LIFE IS MEANINGFUL

AN 3 AND UNCANNY ABILITY TO IMPROVISE

JAN - APR 2022

STRESS

In an article in Harvard Business Review Press’s publication “On Emotional Intelligence” reporter and author Diane Contu defines resilience as “The skill and capacity to be robust under conditions of enormous stress and change.” Practising resilience is an integral skill for anyone in the emergency services, since the nature of our job demands that we be great at performing under conditions of “enormous stress and change.” Diane adds that “Resilient people… possess three characteristics: a staunch acceptance of reality; a deep belief, often buttressed by strongly-held values, that life is meaningful; and an uncanny ability to improvise.” I love this definition because it quantifies the components that make a person resilient and, furthermore, proves the point that the ability to be resilient is not something we were or were not born with, nor is it a quality we learn in school. Being more resilient is a simple choice we can make the next time life throws us an opportunity. Let’s break down Diane’s definition of resilience further, specifically what it means for first responders. “Possessing a staunch acceptance of reality” means we don’t gloss over hardships or bypass the hard work by being unhelpfully positive. We look objectively at the situation we’re in and consider the resources available to us. “Stronglyheld values that life is meaningful” means taking a direct look at your beliefs and contemplating how they color your experiences on a day-to-day basis. How does what you believe impact the way you face adversity? Do you believe that life is meaningful even when it’s really hard and unfair? This last component is my absolute favorite: “An uncanny ability to improvise.” Life is unpredictable and rarely perfect. The next time something gets in our way, how can we improvise? How can we solve problems creatively? What resources do we have at our disposal? How can we inject a little bit more resilience into the situation? Rather than using a negative coping skill to deal with stress, can we process those feelings in a healthier way? To quote the indomitable soccer coach Ted Lasso from the TV show of the same name: “Be curious, not judgmental.” The next time you face adversity, whether it’s something you feel is comparatively small or is a massive boulder that’s been dropped in front of you, decide that instead of judging the situation, you’re going to face it with curiosity. Decide that even if practising resilience is brand new to you, each time it will get easier and easier.

I F YO U ’ D L I K E TO L E A R N M O R E A B O U T A B O U T T H E AU T H O R O F T H I S A R T I C L E A L I R OT H R O C K , H AV E A LO O K AT O U R P R O F I L E O F H E R O N PAG E 7 3

Fighting Occupational Cancer in the Fire Service

“This collaboration between the IAFF and the American Cancer Society is a pivot point in the ﬁght against cancer.”

PHOTO CREDIT: JULIANE LEIGH FORSYTH

The American Cancer Society (ACS) and the International Association of Fire Fighters (IAFF) have joined forces to help fire fighters and emergency medical services (EMS) personnel with detection, treatment and prevention of cancer. Occupational cancer has surpassed cardiac events to become the leading cause of death for fire fighters and EMS personnel. Cancer rates are significantly higher for fire fighters than the general population. ACS CEO Dr. Karen Knudsen and General President Edward Kelly sign a proclamation making the IAFF-ACS collaboration to fight cancer in the fire service official.

– Edward Kelly, IAFF General President

“The concept that the fire itself is actually not the largest threat to the fire fighter but rather the exposure to toxins is something we need urgently to do something about. This collaboration will allow us to turn our attention to understanding why exposures to toxins increase the risk to specific cancers to fire fighters and emergency medical personnel.” – Dr. Karen Knudsen, ACS Chief Executive Officer

“With this agreement, a lot of other fire fighters will have added support in their battles against cancer. Nobody should fight this alone.” – John Channell, Retired FDNY fire fighter diagnosed with non-Hodgkin Lymphoma linked to his work on 9/11 and the recovery efforts at Ground Zero

“We’re making a difference along with the IAFF, and now with the American Cancer Society, we’re making a difference in people’s lives. It’s not just about numbers; it’s not just about the statistics, it’s about patients’ lives.” – Dr. Dave Prezant, Chief Medical Ofﬁcer for the FDNY and the Special Advisor to the Fire Commissioner for Health Policy

Learn more at www.iaff.org/ﬁghtcancer.

LIFESTYLE

From Football By Luke Vandermeer

WHAT DID YOU TELL YOUR ELEMENTARY SCHOOL FRIENDS WHEN THE CLASSIC QUESTION “WHAT DO YOU WANT TO BE ARE YOU GOING TO BE WHEN YOU GROW UP?” CAME UP? FOR SOME OF US, IT WAS FIREFIGHTER. FOR OTHERS IT MIGHT HAVE BEEN LAWYER, POLICE OFFICER, PARAMEDIC – OR EVEN PROFESSIONAL ATHLETE.

Meet Matthew MacKenzie, a firefighter for the Long Beach, California area who has fulfilled not one, not two, but all three of his childhood ambitions.

HIS FIRST ANSWER TO “WHAT DO YOU WANT TO TO BE?” WAS FIREFIGHTER. Matthew grew up in a household with four other siblings including an older brother with Down Syndrome who, despite the ongoing love and support of his family, sadly died from medical complications. When firefighters responded to the medical call and rushed his brother away in an effort to save his life, one of the first responders took a moment to embrace the young Matthew

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to Fire to Family

in an effort to show him that somehow the world would still be okay. It was this moment Matthew's journey toward our profession began, with him hoping that one day he could offer the same support to others.

BUT IN THE INTERIM, THE SMALL MATTER OF PROFESSIONAL SPORT INTERVENED. MATTHEW’S SECOND ANSWER TO THE CLASSIC QUESTION WAS ALWAYS PROFESSIONAL FOOTBALL PLAYER. He was an accomplished athlete, and with the help of Andy, one of his best friends, grew up pushing himself to be as successful as possible. After developing his skills through high school, Matthew received a scholarship to the University

of Southern California and began his journey into the professional world of sports. Even though Matthew and Andy headed off to separate schools to continue their education, they talked of returning after their playing careers to make good on their dream to become firefighters. One night in 2003, Matthew’s world changed again. He was running an errand for his mom, returning a VHS tape (remember those?) to Blockbuster Video (remember those?) to avoid a late fee. It was enroute that he received the much anticipated phone call telling him he’d been drafted to the Jacksonville Jaguars.

Eventually, Matthew was drafted to the New England Patriots, albeit on the practice squad. It was disappointing but how many of us could ever say we’ve played a single minute in a professional sport? It was while he was on that practice squad that Matthew began to look at the next chapter of his life in a more serious way. If football wasn’t going to be his long-term profession, he knew just what would take its place. He would become a firefighter. Taking courses non-stop and working as many as five jobs while he maneuvered himself into the firefighting life, Matthew often had to sleep in his truck. But his determination powered him

“NOTHING WOULD KEEP ME FROM MY GOALS.” NOTHING DID.

through, and he reached another goal, becoming a professional firefighter. As he puts it, “Nothing would keep me from my goals.” Nothing did. After thirteen years on the job, Matthew has served as a firefighter and medic, and last year was promoted to engineer. He has set a goal for himself to spend six years doing different jobs within the firefighting community. So far, so good! When asked what he enjoys most about being a firefighter, Matthew will respond that it’s the chance to serve the Long Beach community alongside his firefighting teammates. He

points out that each individual brings his or her skill set to the team based on their lives outside of firefighting, whether they’re construction workers, pre-med students or something entirely different. He commends his co-workers for being a strong support group, and cherishes the chance to have relationships with his team both on and off the job.

MATTHEW’S THIRD ANSWER TO “WHAT ARE YOU GOING TO BE?” WAS DEVOTED HUSBAND AND FATHER, ANOTHER GOAL HE IS PROUD TO HAVE ACHIEVED. He and his wife have four children and he’s quick to point out that his family is his main priority, in all that he does.

Matthew praises his wife for being his sounding board as he deals with the daily stresses of the job, and cautions all firefighters to be emotionally open with family about what’s going on at work. “We try to be superheroes in all aspects of our lives, but we also need that one person to remind us that we’re human too. Sometimes that can be as simple as being told to go and sleep after a long shift! In order for my family to enjoy the best of me, I need to take care of myself.” Matthew is eternally grateful that his wife can see what he needs to keep him going.

When asked what’s next after having mastered football, firefighting and a fulfilling family life, Matthew says he’s being patient and always takes time to learn a craft well as he’s experiencing it. For now he’s focusing on being an engineer and supporting his team, while also taking the time to be a loving family man with daughters who want to follow in his footsteps. So the next time you ask kids what they want to be when they grow up, pay attention. If they have the drive and ambition of Matthew Mackenzie, it may all just come true!

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GEARING

A TENT FOR ALL SEASONS The STALON XL is the very large, robust, modular tunnel tent you need for all seasons and conditions. Easy to set up, in good weather it can be erected by one person and configured in nearly endless ways. Use it as a classroom for adventure outfitters; a mobile medical station; a command center; a staging/briefing room for search and rescue teams; or as a field dormitory for any large group. Each module can be zipped on or off to meet your particular needs. varuste.net

BE THE ALPHA DOG ZIP IT UP! Lost your zipper tab? No worries. The Fixnzip is the easiest and most effective zipper pull tab replacement on the market. With a sturdy construction complete with nickel plating, the Fixnzip® will stand the test of time, no matter what the situation. These easy replacement zipper tabs can be used to easily repair anything from your Jeep’s canvas soft top to your sleeping bag. Compatible with both metal and plastic zippers, the Fixnzip® is the only zipper replacement slider you’ll ever need! ®

fixnzip.com

LET THE ZŪMO XT FIND YOUR NEXT ADVENTURE The rugged zūmo® XT all-terrain motorcycle navigator is built for adventure. Its ultrabright 5.5” display is glove-friendly and rain-resistant. It can withstand all kinds of weather, extreme temperatures and vibrations. Find adventurous routes with turn-by-turn directions for on-road navigation and topographic or BirdsEye Satellite Imagery for off-road guidance — no subscription needed. Easily manage and review routes, tracks and waypoints across your navigator, smartphone and computer by using the Garmin Explore™ ecosystem. garmin.com

Alpha 200i is Garmin’s most advanced tracking and training system for outdoor enthusiasts and their canine companions. The 200i features robust mapping capabilities; a large, 3.5” sunlightreadable touchscreen display; sixbutton, easy operation of the dog tracking-focused user experience and 18 levels of stimulation. In addition, Alpha 200i offers tone and vibration for training, public land boundaries, and inReach® satellite technology, allowing for two-way messaging and interactive SOS alerts. Alpha 200i can monitor up to 20 dogs out to nine miles (depending on dog device) with a 2.5 second update rate. garmin.com

BETTER SNAG ONE OF THESE! The Snagger Tool by Motis™ is an innovative firefighting tool that allows you to handle a charged fire hose both safely and quickly. Its unique design allows the lightweight Snagger to do the jobs of several tools including removing drywall or wallboard in tight quarters for rapid egress when necessary. Designed to be carried in your bunker gear pocket and available right when you need it, the Snagger is always ready when you’re at the fireground. motisfirerescue.com

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GRIP IT. RIP IT. TOSS IT. THROW IT. JUST BULLIT. A portable, versatile, functional and deployable all-in-one fitness tool, the BULLIT BASE training sandbag system was specifically designed for functional fitness and PT Standards in the fire service. Training with de-stabilized loads provides optimal function for real world training conditions. The BASE Sandbag is adjustable in weight from 25 to 80 lbs, features 8 ergonomically placed soft-grip handles, and 1-piece seamless and abrasionresistant BULLISTIC™ bottom, making it the most durable training sandbag in the world. bullitusa.com

WHEN YOU KNOW YOU’VE GOT PULL! MASTERPULL SUPERLINE ULTRALITE WINCH LINE When your travels take you far off the beaten path, depend on the Superline® UltraLite Winch Line to never let you down. Made with pre-stretched and heat-treated SK75 synthetic rope, it’s the most advanced synthetic winch line on the market. masterpull.com

HARNESS THE SUN WITH THE FĒNIX 6 PRO SOLAR Harness the power of the sun with the Fēnix® 6 Pro Solar premium multisport GPS watch. Featuring a Power Glass™ solar charging lens and customizable power manager modes, this smartwatch can remain performance-ready for weeks. It will track new activities, including indoor climbing and surfing, while featuring new metrics for mountain biking. Keep a close eye on your training progress with performance monitoring, including training load balance, VO2 max and altitude acclimation. You’ll enjoy wellness tracking and convenient smart features that include music streaming, enhanced wrist heart rate, Pulse Ox sensing, smart notifications, Garmin Pay, contactless payments and more. garmin.com

GET A HANDLE ON YOUR HEART RATE WITH THE HRM-PRO Featuring dual transmission, the HRM-Pro™ premium chest strap lets you share accurate heart rate data with your Garmin device, compatible fitness equipment and third-party training apps such as Zwift, all while helping you improve your running form by providing running dynamics. HRM-Pro™ stores heart rate data when you hit the water, then automatically sends it to your device after your swim. During team sports, it monitors steps, calories and intensity minutes then syncs with your Garmin watch. Push your performance to the next level while wearing one of our most comfortable heart rate straps yet — with a battery that lasts up to a full year. garmin.com

GET HOOKED ON THE STRIKER ™ VIVID SERIES See fish and structure in colorful detail with the STRIKER™ Vivid Series fishfinders. These easy‑to‑use fishfinders feature high contrast color palettes to make it easier to see what’s beneath the surface. Featuring industry‑leading Garmin CHIRP traditional sonar and CHIRP ClearVü and SideVü scanning sonar technology, STRIKER™ Vivid ensures that anglers see crystal‑clear fish arches and remarkable target separation. Built‑in, high‑sensitivity GPS also lets you mark hot spots, build maps with 1’ contours and view your boat’s speed. Available with a 4‑, 5‑, 7‑ or 9‑inch color display, the STRIKER™ Vivid series has a rugged design and keyed interface that’s built to withstand the harsh marine environment. garmin.com

JAN - APR 2022

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VISIT CRACKYLMAG.COM/SUBSCRIBE TO BECOME AN ALL ACCESS PRINT SUBSCRIBER TODAY! GET INSTANT ACCESS TO PAST ISSUES, WORKOUTS, SAVINGS WITH OUR PARTNERS & MORE!

HEALTH

opening your third eye By Greg Gordonson

CUT THROUGH THE SMOKESCREEN OF CONFUSION, ILLUSION AND DRAMA WE ALL DEAL WITH ON A D A I LY B A S I S JAN - APR 2022

HEALTH

“THESE EYES” “BROWN EYED GIRL” “BETTE DAVIS EYES” “LYIN’ EYES” “HUNGRY EYES” “ANGEL EYES" IT SEEMS WE NEVER STOP WRITING AND SINGING ABOUT EYES. BLUE, BROWN, GREEN, LAUGHING, CRYING, SMILING… YOU NAME IT…WE’RE OBSESSED WITH EYES. BUT WHAT ABOUT OUR THIRD EYE? IT DOESN’T CROP UP IN SONG LYRICS AS OFTEN BUT IT’S PERHAPS THE MOST FASCINATING OF ALL.

A BIT OF HISTORY The third eye is one of the seven chakras that form a system developed in India sometime between 1500 and 500 BC. According to the oldest text on the subject, the Vedas (a Sanskrit literary record) and the most ancient Hindu scriptures, chakras are energy centers within our bodies that correspond to our organs and to various emotional, psychological, spiritual and physical states of being. To live a healthy and happy life, it’s believed that we need to tap into the "prana" or pure healing energy contained in the chakras within us and in the world around us.

Confused? Don’t worry, we’re going to keep this very simple and no, we’re not going to delve deeply into the science behind the beliefs. Some scholars spend a lifetime seeking a complete understanding of the chakra system, but, we thought a quick look at just one - what is referred to as the “third eye” — might open doors to a world of new explorations for you.

WHERE IS YOUR THIRD EYE? Place your index fingers at the center points of your eyebrows, and then move them together, across your forehead, until they touch. You’ve found your third eye. Surprise! It doesn’t work the same as your other two. Believers will tell you that your third eye is the sixth of the seven chakras and is linked to your pituitary gland, eyes, head and the lower part of your brain.

C RAC KYL MAGAZ I N E

HOW TO OPEN YOUR THIRD EYE

WHAT DOES IT DO? Your third eye is believed to serve as a bridge between you and the outside world, allowing you to cut through the smokescreen of confusion, illusion and drama we all deal with on a daily basis. Fostering not only our imagination but also our ability to think, make good decisions and develop lifelong wisdom, your third eye, most importantly, also gives you the gift of intuition. What first responder wouldn’t want to develop that?

UMMM…MINE DOESN’T SEEM TO BE WORKING SO WELL. WHAT’S UP? Experts say that problems with your third eye chakra can include feelings of uncertainty, confusion, a lack of purpose, pessimism and even cynicism. Sound familiar? You might have a third eye chakra blockage and be in need of strategies for opening it.

Sadly, there’s no magic formula for opening your third eye – and no failproof schedule for success. Some people spend days, weeks, months or even years working to remove blockages and open their third eye chakra. But the good news is that each step of the process will be healing and energizing.

START WITH THIS SIMPLE EXERCISE:

S it in a comfortable position, with your head tilted backward at a 45 degree angle.

A llow your tongue to curl towards the back of your throat.

B reathe in and hold your inhalation for a few seconds.

B reathe out slowly and repeat until you establish a slow, rhythmic breathing pattern.

L ook upward as if you were staring at the space between your eyebrows.

W hen you feel relaxed and as if you’ve managed to relieve yourself of distractions, return your head to its normal position.

Other strategies? Try sungazing – either at sunrise or sundown – but be sure never to stare directly at the sun. Some experts also suggest massaging your forehead with lavender-scented oils.

FEED YOUR THIRD EYE Experts in this field believe that certain foods are beneficial for opening and energizing your third eye. Dark blue and purplecolored fruits such as blueberries and grapes are recommended, as are chocolate and lavenderinfused teas and spices. Other foods that are thought to be helpful include raw cacao, goji berries, garlic, lemon, watermelon, star anise, honey, coconut oil, hemp seeds, cilantro and ginseng. Vitamin D3 is also said to help.

HOW WILL YOU KNOW WHEN YOUR THIRD EYE HAS OPENED? This is the easiest answer of all, according to third eye chakra experts. When your third eye is fully open, you will experience a new sense of confidence in your decision-making abilities and will be able to tap into your intuitive powers in more powerful ways than ever before. You’ll feel a clarity and a new-found ability to focus that will help you to align your plans with your actions, making you more purposeful and effective in your work and home lives.

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STRESS

Finding Your Post Traumatic Purpose with Travis Howze

U.S. MARINE CORPS VETERAN, FORMER POLICE OFFICER AN D RETIRED FIREFIGHTER

By Leah Sobon

On June 18, 2007, a fire at the Charleston, S.C., Sofa Super Store took the lives of nine firefighters, making it one of the worst on-duty mass firefighter fatalities in American history. Travis Howze, a Charleston firefighter, was assigned to the team recovering the bodies of his brothers from that tragic fire. One by one, Travis located and identified his colleagues, starting a chain reaction that would change his life forever.

Corps veteran, former police officer, and retired firefighter, we knew he would be telling a critical story that everyone needed to hear – especially those in their darkest hours. Howze is a seasoned leader, keynote speaker, mental wellness advocate, and motivational educator in the first responder community where he teaches his course, “Post Traumatic Purpose", all over North America.

At CRACKYL Magazine we pledge 100 percent of our efforts to supporting every facet of being a firefighter. This includes mental health – a topic that continues to be top of mind as more and more first responders lose their lives to suicide. When we sat down to talk with Travis Howze, U.S. Marine

A word of warning: this article addresses sensitive topics and may contain triggers. We want you to feel safe reading it and most importantly, we want you to walk away from it reclaiming your life.

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This job will change you When we sign up to become first responders, we do so with a burning desire to help those around us at any expense. It is this excitement and energy that pushes most of us throughout our careers. The problem with this approach, however, is it doesn’t always give you the big picture because you are entirely focused on what the job represents.

“WE WANT TO BE THE PERSON THAT SOMEONE ELSE NEEDS IN A TIME OF CRISIS. WE WANT TO SAVE THE DAY - IT'S WHY WE DO THIS. BUT THAT COMES WITH A PRICE. WE THINK WE WILL BE ABLE TO HANDLE SEEING, HEARING, AND SMELLING THE WORST OF THE WORST - BUT IT TAKES ITS TOLL ON YOU,” SAYS HOWZE. “This narrow vision changed my outlook on society as a whole and ultimately, made me bitter towards human beings.” How can it not change you? When you are exposed to certain stimuli or to that once-in-a-lifetime call, you have no choice but to change your outlook on life. Whether you notice it or not, it makes you start to question everything from your religion to your

personal moral compass. You might begin to ask yourself the monumental question: what’s all this for? It’s impossible to know what you’re getting into until you’re deep in it. And then, what if you choose to ignore it? Have you ever thought about why you won’t let your kids climb those high trees or ride their bikes around the block without you? Or why they aren’t allowed to go swimming with friends at a certain pond or pool? Perhaps because, like many other first responder parents, you immediately visualize your child at the bottom of the pool or lying at the base of the tree with broken limbs. When you experience that kind of tragedy, you cannot “unexperience” it. That’s how it changes you. The tragedy you’ve witnessed has a way of following you around and making appearances in your day-to-day life. Much like an accountant who brings his good financial habits home to his family and personal money management, you bring yours home too – just in a different way. Refusing to admit that change is happening creates a dangerous form

The broken brotherhood Is it a broken brotherhood or do we neglect to test it until we need it? “On the job, I was a popular guy. I knew everybody and I had a no-bullshit reputation. If we were on a fire scene, I always had your back. But here’s the problem: when I had to leave, it was because mentally I was not well. I was forced off the job I loved. Fourteen years later when I hear people say 'brotherhood' I laugh and think, 'This brotherhood shit, I’ve been gone from the job for eleven years. You want to know how many people have called me from my job to check on me? Not one. If you're going to use the word brotherhood – mean it. Check on your people.'

Howze teaches about the perceptions of brotherhood on the job versus off the job in his course, Post Traumatic Purpose. 'I showed all the signs and symptoms, magnified times ten, of PTSD. But back then we didn’t know what it was. We didn’t think about mental health back then. If I did any of the things now that I did back then, I’d be terminated in five minutes,' says Howze. 'Not one person ever pulled me aside to check on me. My brothers made excuses for me. That’s not brotherhood. Just having the job means you’re in. We do have each others’ backs at work while we’re on duty. But it's more than being on duty. In the Marines, I learned that I had to have your back 24/7.”

of denial – one that can stick around for many years. You might start to blame others around you for causing you to behave the way you do. Facing that you have changed can be terrifying, but denying that you have is much worse. Not all first responders change to the point where they find themselves alone with a loaded gun in the middle of a forest, like Howze did. We are all different and will experience trauma differently. When Howze became a first responder, he never thought in a million years that he would see what he saw and he didn’t want to face the fact that he had changed. “Everyone else around me was the problem. That’s when things went really badly for me for a long time. I had the victim mentality. 'Poor me.' I had a short fuse because of my experiences. When that fuse was lit, I blamed everyone else for lighting it when I should have taken ownership and controlled my reactions. I knew what I was doing. I finally realized that I was going to be alone and isolated unless I started changing some things. I had to make tough calls. No one is strong enough to avoid change.”

STRESS

What I realized as I was sitting with a gun in my lap getting ready to kill myself, was that no one was coming for me. It was up to me.

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Why does self-destruction feel good? “Many of us don’t need more help to feel fucked up,” exclaims Howze. “We reach a point mentally where we are too proud to get help and would rather create pity to justify why we are in the cycle that we are in. It’s a vicious pity cycle. Once you’re in it for so long, it starts to feel normal. You start accepting it. You believe it. Anytime anything good happens, you say your happiness is undeserved.” Self-destructive behavior can be subconscious, impulsive and in some cases planned. It can be easier to selfdestruct than admit that we need to fix ourselves. Both take the same amount of work and commitment, yet we often choose the longer, more painful path because it’s private and involves only ourselves – or so we think. As adrenaline junkies, we enjoy the rush of handling trauma. We enjoy the idea

of dealing with an extreme crisis and walk away knowing we helped someone on their worst day – at any expense. But when do we start to quantify the effect on our minds? Family is often the first to feel the secondary trauma and isolation that comes from having a loved one suffer from PTSD. Despite our attempts to keep trauma private, we may have made changes to the outside that alter how we deal with day-to-day interactions. Suddenly that self-destructive mentality is claiming not just your energy but the energy of those around you too. After Howze retired from firefighting, he went into comedy full force, and became very successful very quickly. But comedy didn’t solve the deep pit of sorrow and anger he was trying to cover up. It only prolonged his struggle.

“COMEDY WASN’T SELF-DESTRUCTION, I SELF-DESTRUCTED COMEDY. IT FEELS GOOD BECAUSE YOU DON'T FEEL DESERVING. I FELT THAT WAY BECAUSE I’D EXPERIENCED DEATH TO THE POINT WHERE I FELT GUILTY BECAUSE I WAS STILL BREATHING. Tearing down anything you’ve built up feels good. A crutch is an excuse – a way to numb yourself and something to lean on so you don't have to take ownership. We blame everything but ourselves.” Feeling weak and vulnerable doesn't fit our concept of heroism. You don’t want to be saved by a firefighter who feels anything but strong and confident. That mentality trickles past training drills and real life calls. It manages to find its way into your personal life and ultimately changes the way you handle your own trauma.

Nobody will do this for you “Toughness put me there and it got me out.” - Travis Howze. If you’re waiting around for someone to notice that you’re hurting, then you might be waiting for a while.

“What I realized as I was sitting with a gun in my lap getting ready to kill myself, was that no one was coming for me. It was up to me.”

“I WAITED FOR SOMEONE TO SAVE ME. I WAS TOO PROUD TO DO IT MYSELF. TOO PROUD, TOO STRONG, TOO BULLHEADED AND EGOTISTICAL TO ADMIT THAT I WAS REALLY THE PROBLEM.

I finally realized that I was going to be alone and isolated unless I started changing some things. I had to make tough calls. No one is strong enough to avoid change.

I experienced all these things and it was that experience that changed me, even though I refused to accept it,” says Howze. “The minute things changed for me was when I accepted full responsibility for everything. Nobody made me say the things I said or altered my behaviour. I did all those things on my own.” When we assign responsibility for our actions and feelings to someone other than ourselves, we begin to deflect and take steps away from admitting that only we can initiate this change. What does taking ownership of your mistakes and struggles look like? Well, for Howze, it looked like the loneliest, most broken and hopeless place he’d ever been.

When you signed up to be a first responder, took the job or accepted the promotion, no one showed up to do the training and schooling for you—you did it yourself. It is your responsibility to show up on good days and bad. There

are no sick days. Self-management happens every single day. “On days when you are especially down on yourself, you need to dig deep and show up,” says Howze. “All the toughness I experienced created the mentality that I could shoulder anything. Yet the one thing that I couldn’t shoulder was the effects of PTSD.” When Howze was in the Marines, he was taught to have a killer mindset. Marines are trained to destroy the enemy, but when all the training, practice and drills stop, the reintegration into society happens with no training to turn that mindset off. We need a certain level of mental toughness to survive. Just being able to look in a mirror, be honest and turn things around takes mental toughness. “The big picture is coming for a lot of people. Life prepares you to fight the battle. If we don’t get in front of it, we get behind it.”

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Do we want people to reach out? We do. Howze said that he was desperately wanting someone to ask, “Are you OK?” He was too afraid to step forward because of the culture and because of the exaggerated tough guy persona he’d created for himself. He wanted someone to pull him aside and ask if he was OK. The catch with the brotherhood is that when you really need something but don’t have the right brother or sister to connect with, it suddenly feels broken. No one really knows how to handle talking about tough topics like suicidal ideation or depression. These are heavy topics meant for mental health professionals who know our job. As he explains it, brotherhood is portrayed as something you live, eat, breathe and sleep, on and off the clock. It sounds cool to be part of a brotherhood, but it's more than a bumper sticker or hashtag. Brotherhood takes effort, caring and understanding and many of us aren’t prepared for it. We aren’t ready to go to a friend's house in the middle of the night and don’t know how to handle a situation like that. We’re used to wearing a hard, tough shell so when we show empathy, how does that make us look?

When Howze travels and teaches his course “Post Traumatic Purpose,” he always finds people in his audiences who are where he once was. “When I teach a course, I’ll look around and see people in complete disagreement with me. And I see my old self in them. That’s the me on the job who was alone and crying with a gun in my mouth. I would have poured it all out if anyone had recognised my signs and symptoms. "You don’t have to die in the line of duty for this job to kill you. “I was able to operate at a high level in my profession. My tipping point, which I'm fortunate to be able to pinpoint, was removing nine of my dead brothers from that fire. It can be a bunch of little events or one big event. At some point, you end up losing complete control and that happens to different people in different ways. Whether it be ruining your marriage or distancing you from your children, no one sets out to be a bad person. But over time, something happens. Everybody’s time is different. We’re never expecting it,” states Howze. “We need to be better at noticing the signs and symptoms in ourselves and other people. When we see it, we need to nip it in the bud. We need to build a more supportive community within our community.”

We can’t continue to let tragedy be the barometer of change. Tragedy should never create change.

Recognize that different brothers and sisters are good for different things. At the end of the day, how can we expect our work family to “fix our shit”? Why do we expect them to be able to pick us up? Baggage can be transferred and it’s the same with burdens. Knowing who to talk to about certain problems makes a big difference. What if you ask the wrong person? You need to find the right person rather than the closest “brother”.

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Picture this: A first responder who gets injured in the line of duty comes back with applause because they survived and are OK. But when his or her injury happens upstairs, it’s not as wellaccepted. Invisible injuries to the psyche rarely get the same response as physical injuries. This is dangerous thinking.

“Stigma—all the mental health information that you read online is for people who don’t have a problem. We can’t continue to let tragedy be the barometer of change. Tragedy should never create change,” Howze emphasizes.

“WE ARE TRAINED TO THROW LADDERS AND TO KNOW WHICH DRUGS TO ADMINISTER TO SAVE A LIFE – BUT THEY DON'T TEACH US WHAT TO DO AT 3 A.M. WHEN YOU’RE ALONE AND FEEL LIKE DYING. THEY ALSO DON’T TRAIN OUR CO-WORKERS TO HANDLE THAT 3 A.M. CALL." "No one is trained on what to do next. Where does that responsibility lie? Who is your core group of supportive people? Having just one person isn't practical, especially if that safe person isn’t always nearby. "What if you had the courage (and we mean courage) to throw up your red flag — but it didn’t seem red enough or wasn’t waving? Would that mean it wasn’t real? Formulas and algorithms don’t teach first responders how to handle the most critical aspects of mental health. You need first-hand leaders who have dealt with these struggles to teach others and to tell those desperate to tell someone 'But I couldn't because of the job and culture I was living in.' We were expected to be able to handle everything we experienced. Some think this doesn’t pertain to them, that it's weak bullshit. That’s the firefighter who will be alone and crying and thinking about ending their life.”

BECAUSE YOU CAN'T SEE DAMAGE IN YOUR MIND THE WAY YOU CAN SEE IT IN YOUR BODY, WE NEGLECT IT. THE ABILITY TO DETECT OUR OWN PROBLEMS IS THE MOST IMPORTANT TOOL IN OUR ARSENAL, BUT THE MOST NEGLECTED.

How to find your purpose? Terrible calls are our business. They will never go away. We can’t unlive things because we know what’s out there.

WHAT IF YOUR STORY COULD CHANGE ONE PERSON’S LIFE? COULD YOU PUT ASIDE YOUR PRIDE AND START TALKING ABOUT IT? When people listen to Travis’ story, they realize that they can talk about their lives too. “When I was lost, I was googling about finding my purpose. I wasn’t able to find anyone out there like me wanting to talk about these tough topics and teach first hand about how this type of illness (PTSD) feels after the job is done. That was a huge moment for me. There was nobody doing this – so why not me? A lot of people think they are living their purpose, but that purpose will change many times throughout your life. In a twenty-year career, some people's purpose will continually change. This is my new purpose,” says Howze. "A great majority of emergency responders have experienced some sort of childhood

trauma, be it sexual, physical or psychological trauma, and that is what draws them to this profession. It’s ok to be tough, we have to be tough in this job, we're caring and sensitive towards patients so why can’t we be that way to one another? We’re not competing to see who’s more badly hurt or who’s had the most severe experience. That type of comparison belittles what trauma actually represents: first-hand experiences with exposure that has the potential to exceed all our coping mechanisms. We need to remove the validation mentality because we all process differently.

“OUR PURPOSE ISN’T TIED TO OUR TITLE AND POSITION. IT’S TIED TO WHAT YOU DO IN THAT PROFESSION. YOUR PURPOSE IS IN YOUR HEART. "Don’t let the job define who you are. It’s your job title – not who you are. I refuse to be defined by my job. There is so much more to your life when you clock out. Some would say that is where life actually begins,” says Howze.

Who is the captain of your ship? You should be your biggest fan. Your voice may be contaminating you with unhealthy thoughts even though you know you want to be better. If you’re having trouble believing in yourself, then you need to find a new voice, whether that be counseling or a crisis line, a support group, your family physician or a psychiatrist. This isn’t something your buddies at the firehouse can fix so don’t expect that.

Be realistic about who you think will be capable of offering valuable help. Who’s in your cheering section? The ultimate goal is to heal enough so that one little event doesn’t make a day spiral out of control. We have to relearn how not to escalate insignificant events.

LEARN MORE C H E C K O U T T R AV I S H O W Z E . C O M F O L L O W @ T R AV I S H O W Z E O N S O C I A L M E D I A L I S T E N T O T H E " C R E AT E Y O U R O W N L I G H T " P O D C A S T R E A D “ C R E AT E Y O U R O W N L I G H T ” AVA I L A B L E O N A M A Z O N

We need to be better at noticing the signs and symptoms in ourselves and other people. When we SEE THEM, WE NEED TO NIP THEM the bud. We need to build a more supportive community within our community.”

JAN - APR 2022

REAL LIFE

Rescue on Icicle Creek By Liz Fleming

As a Seattle firefighter who works as a fireboat engineer on a 100 ft boat on on the city's long waterfront, Brandon Freeland knows a thing or two about water. In fact, when there’s a fire to be dealt with, he’s the one in charge of pumping the thousands of gallons to fight the blaze. Most often, Brandon and his firefighting colleagues spend their days rescuing people who fall in the water, dealing with boats that sink, planes that make unintended water landings, or fires that break out on a pier or a boat.

Brandon drove the three hours to Leavenworth, and had a spectacular time paragliding with his buddies. His concern, it seemed, had been for nothing. As it was a warm day, Brandon had brought his paddleboard and when he heard that the river was flooding, he decided to add another adventure to his birthday. “It’s really fun to try to paddle up the river and see how far you can go.” Used to dealing with water of all kinds on paddleboards and in kayaks, Brandon was using an inflatable paddleboard specially designed to handle white water, with just enough room for Rojo too. The pair started their paddle up the flooded river, heading for Icicle Creek, a tributary that leads into the Wenatchee River.

That’s when I knew someone was stuck

You might think that a guy who spends so much time on and around the water would want to be anywhere else on his days off, but that wasn’t the case on Brandon’s birthday last year. He’d planned a day of paragliding with friends in the small tourist town of Leavenworth, Wash., but when he awoke that morning, Brandon had an odd sense of foreboding about the trip.

“I really wanted to fly off those cliffs above Leavenworth, but I had a funny feeling.”

Rojo, whose name is Spanish for “red” like the color of his fur, is a rescue dog Brandon found on a trip to Mexico and trained to be a FEMA (Federal Emergency Rescue Agency) dog. He goes to work with Brandon every day and is a well-behaved dog who’s devoted to his owner.

He brushed it off, reasoning that there’s always some anxiety involved with flying so high off the ground with just a tiny parachute. Loading up his gear and his dog Rojo,

“It was a really hot day, but the water in May is freezing – they call it Icicle Creek for a reason! Rojo was hot, so I let him swim, but kept my eye on him,” says Brandon. “I’d been paddling

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for a while, looking at the eddy line when I saw two girls and a guy go past me, heading right down the middle of the river on boards. They had no life jackets and that water’s 10 feet deep.” Brandon was paddling hard against the current, heading for Icicle Creek when he heard the scream. A high-pitched scream of terror. Thinking quickly, Brandon paddled away from the shore and out into the water. He looked 300 yards down the river and saw a young woman on the shore, frantically waving her arms. “He’s in the water!” she screamed. “I stared,” says Brandon, “and I saw a hand come out of the water. That’s when I knew someone was stuck.” Keeping his eyes on that hand, Brandon paddled to shore and pushed Rojo off the paddle board, hoping he’d go to the riverbank. He had to focus on the person in trouble. “I went towards the hand and as I did, I realized there was a submerged log under the water. When I looked harder, I could see there was a paddle board stuck on and under it.” But where was the paddler? Brandon hadn’t seen that hand in almost five minutes. “I was trying to go slowly while paddling against the current and trying to assess what was going on. All I’d seen was a hand in the air – and that had disappeared.” Finally, Brandon found himself going straight over the submerged paddle board with his own. He pressed himself down on his paddle board, reached below and hugged both boards together. Suddenly he understood. The paddleboarder had fallen into the water but was still hooked to the leash on his board.

“I pulled so hard on that leash,” Brandon says, “but it was jammed tight against the board. Then I realized that it was wrapped around the log, pointing upriver, but the boarder was downriver, trapped under water. I knew I had to unhook that leash, so I yanked as hard as I could. There was a guy out there, drowning but I couldn’t get my fingers under the leash and both boards were going under.”

Time stood still. Incredibly, witnesses on the shore later said they believed the paddleboarder had been submerged for more than 15 minutes before he was released.

Just then, the victim’s girlfriend, anxious to help, paddled into Brandon’s board, knocking both him and the man he’d just rescued back into the water.

As he worked on the victim, Brandon called to a group of tourists on the shore, instructing them to have EMT services sent to the Leavenworth boat ramp.

Brandon struggled frantically to break the paddleboard leash until suddenly, it gave way.

“I don’t even remember getting the two of us back on that board,” says Brandon. “I just knew I had to get him to breathe.”

“When I finally paddled over and pulled him up on the boat ramp,” says Brandon, “he sat up on the paddleboard and started to breathe normally.”

Despite the freezing temperature, Brandon submerged his head as he struggled to break the leash.

Brandon was surprised to find that he’d been lying on top of his paddle without realizing it – a huge stroke of luck that allowed him to paddle quickly to the victim.

“I knew I couldn’t let go of the boards or I’d be swept away and would never be able to help him.”

“Then I saw the back of his head come up. But his face was straight down in the water.“

“I PULLED HIM ONTO THE BOARD SIDEWAYS AND STRADDLED HIM – BUT HE WASN’T BREATHING.”

Sending the girlfriend back to the shore to look after the faithful Rojo who’d also swum out to help, Brandon began compressions on the victim’s ribcage. Shockingly, despite being submerged for so long, he began to cough water and took a few breaths. “I thought ‘Oh my God, he’s breathing!’ I could hardly believe it,” says Brandon.

When the sheriff arrived, he had trouble believing what had happened. Brandon quickly explained that he was a firefighter and that, while the victim seemed to be breathing and doing well, they’d better keep the ambulance coming. In the end, the victim was taken to hospital where he experienced a complete recovery and was released four hours later. A few days later, the girlfriend’s mother reached out to offer her thanks in the form of a substantial gift card for a local pet store. Rojo, the faithful FEMA dog, got a nice warm jacket and some toys and Brandon had the satisfaction of knowing that he’d saved another life on the Wenatchee River – his third! But we’ll have to save the tales of his other two rescues for some future issue of CRACKYL.

All I’d seen was a hand in the air – and that had disappeared.

JAN - APR 2022

HEALTH

By Dr. Alwyn Wong, BSc, DC, ART, Med.Ac.

Making the Connection Between Head & Heart As firefighters, we know what we have to do in order to live a healthier lifestyle. But it's hard not to order the cheeseburger and fries at the restaurant, or have a cigarette at that weekend party. When we do these things, we feel gratified or relieved, so how do we really get the body to listen to the head and stop behaviors that can be so detrimental to our overall health? Is the reward really worth the risk? When our body is already in a high free radical zone, why would we introduce even more toxins and harmful ingredients? How do we make sense of this?

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Let’s start with some psychological discoveries. According to Chip and Dan Heath, authors of “Switch: How to Change When the Change is Hard”,

OUR MINDS ARE RULED BY TWO DIFFERENT SYSTEMS: THE LOGICAL OR RATIONAL MIND AND THE EMOTIONAL O R IMPUL S IVE MIND. T HES E S YS TEMS ARE IN A CONSTANT BATTLE THAT ULTIMATELY DETERMINES O UR B EHAVIO U R . Let’s call the rational mind the head and the emotional mind the heart. At the center of our impulsive nature is the craving for immediate pleasure or the avoidance of pain. The stimulation of our taste buds and the feeling of gratification brought on by each bite of that charbroiled hamburger, topped with all the fixings, gives us immediate pleasure. The euphoria from taking a drag of a cigarette, or from that second or third beer after a stressful day at work, can do wonders to numb pain, whether emotional or psychological.

counterparts. Where the difference lies is that the heart deals with the immediate, while the head appreciates long-term consequences.

THE KEY IS FINDING A BALANCE BETWEEN SATISFYING THOSE SHORT-TERM CRAVINGS AND ACHIEVING LONG-TERM GOALS. The first step in aligning our hearts and heads is to acknowledge the heart. Understanding your specific impulses, in the form of “bad” habits, is the first actionable step. Once you’ve identified your challenging impulses, give some serious thought to why you give in. Then, accept those reasons.

But too many cheeseburgers and, frankly, any smoking at all can not only prevent us from achieving our fitness goals, but also actually make us unhealthy.

GIVING IN TO IMPULSES IS NOT ALWAYS BAD. IN FACT, GIVING IN TO AN IMPULSE MAY BE N ECESSARY TO OVERCOME IT. Our rational mind is painfully aware of this. Aligning our head and our heart doesn’t mean we have to ignore impulses. In fact, these impulses are just as important as their logical

Here’s where it gets tricky. Giving into our impulses may prevent us from reaching our health goals. Too many cheeseburgers or beers can lead to obesity and an array

In fact, we have access to more fitness and health resources than at any other time in history! Sure, new research is always emerging, but for the most part, we know what we should be doing. Drink more water. Get more sleep. Move daily. Eat more vegetables. Cut out processed foods. Avoid excess alcohol. Don’t smoke.

of other preventable conditions. Succumbing to these impulses can also prevent us from engaging in health-promoting behaviours. That cheeseburger replaces the grilled salmon. The fries with gravy act as a substitute for vegetables. Sitting in front of the TV for a Netflix marathon takes time away from the gym or a walk with your family. Let’s now tackle the logical mind. It’s 2022, so a lack of information is no longer what’s preventing us from becoming healthier.

We’ve heard it all before and we know what’s good for us. So why can’t we change? Why can’t we align our head and our heart? Using logic will be only partially effective and only for so long. Knowing that eight hours of sleep can prevent aging can encourage us to focus on improving our sleep habits; however, staying up to watch our favorite show or check our phones might still leave us with only six hours of sleep. And even a thorough understanding of the benefits of weight training will keep you engaged for only so long if you don’t enjoy it.

JAN - APR 2022

HEALTH

Can we tie this all together? Rather than using logic and science to increase adherence to good habits, let’s instead restructure our lives to avoid negative impulses all together. Well...at least, as much as we can.

Even when we’re developing good habits, relying too much on willpower and logic can cause fatigue to set in. That’s when our impulses take over. Our desire for immediate gratification or reduction of pain can override our good habits.

Start by listing three personal and non-negotiatiable reasons for changing your behavior. Some reasons might include your wanting to avoid a disease that’s in your family. Or to look good at your daughter’s wedding. Or stay fit so you are an asset, not a liability, to your team members.

How do we prevent our impulses from taking over? Putting up barriers to our impulses is the first step. Carve out the path that makes engaging in healthy habits easy and bad habits difficult. One practical example is to make a shopping list for the healthy foods that you know should be eating. Avoid buying junk food so it simply won’t be in your cupboards when the impulse hits.

Next, form a habit that you’ll protect at all costs. Habits are simply behaviours that are on autopilot thanks to changes occurring within our brains. Our brain affects our behaviour, but our behaviour also affects our brain.

WE ’ V E H EA R D IT A LL BE F O R E A N D W E K N OW WHAT’S G O O D FO R U S . S O WHY C A N ’ T W E C H A N G E? WHY C A N ’ T W E A LIG N O U R HE AD A N D O U R H EA RT?

Focus on just one new behaviour and tie it to an already existing habit. For example, drink two big glasses of water with every meal in lieu of alcohol or a sugary beverage. Go to bed at 11 p.m. (unless you’re on a shift) every night. No matter what. If something doesn’t get done, do it the next day. Finally, engage in 30 minutes of any physical activity you like every day. Take a walk. Do a workout. Play with your kids. The activity doesn’t matter but doing it does. Once these behaviours are actual habits and are on autopilot, incorporate something new. For example, once your water consumption habit is established, add a handful of vegetables with every meal. Increase the intensity or duration of your physical activity.

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Reward yourself for meeting your goals. Something as simple as checking off a daily checklist can trigger the reward centers that are associated with pleasure. Use this reward system for both process and performance-based goals. What’s the difference? A process-based goal might be walking for 30 minutes each day, or getting to bed by 11 p.m. A performance-based goal might be increasing the distance walked or losing those ten extra pounds. Rewarding yourself taps into the pleasure centers that drive your impulsive nature. The most effective way of aligning your heart with your head is understanding how both sides of our behavioural coin work. Once fatigue or the sense of being overwhelmed sets in, we’re much more likely to succumb to our “heart” impulses. Instead, let logic help you to form habits that will make healthy behaviours not only automatic but also satisfying!

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motisfirerescue.com

STRESS

By Dave Robertson, Fire Edge Career Coaching/Training Officer/Fire Chief (Ret.)

Imposter

SYN DROME

SOM E STU DI ES STAT E THAT I M POST E R SYN DROM E A F F ECTS

70% OF US

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I shouldn’t be writing this article. It’s not mine to write. The fire service is a profession chock full of heroes. There are many, many others far more worthy than I am who deserve to be heard, and I feel I stand in their shadows. Funnily enough, believing that I’m not worthy to write this article is exactly why I am. Once, after a fire, I remember convening for an informal debrief with two other engine captains on the sidewalk in front of the house. We’d all started in the same academy so there was a special connection there. We “talked fire” for a few minutes and then there was a lull in the conversation. We were reflecting on it being a tough fire as it involved a victim and his dog, when one of us asked, “So, when do you think we’ll be found out?” We shuffled our feet and maybe chuckled a little because we knew exactly what he was talking about. It was the feeling that we now were making decisions of real consequence and that the lives of our fellow firefighters and the citizens we were sworn to protect were relying on our abilities as officers and leaders. Regardless of the fact that we’d all just scored remarkably high on the captain’s assessment center, and that as fires go, this one had gone well, we couldn’t shake the feeling that we weren’t the ones who should be standing out there on the sidewalk.

achievements, telling himself that he “didn’t belong here”. Cannon-Brookes runs in very highly successful executive circles and it seems the more they chalk up successes, the more prone even they are to these feelings. What profession seems particularly prone to experiencing imposter syndrome? First responders. Why? Why firefighters? Though not enough studies have yet been completed to prove the theory, the thinking is that with lives often at stake and the daunting amount of expertise that is demanded of first responders, “imposter” levels of self-doubt are bound to creep into a firefighter’s thoughts. That last point is, I believe, a critical one. When discussing the imposter issue with fire service personnel of any rank, we all agree: we just need to know so damn much. This is a business where citizens demand that we handle pretty much any possible emergency. Is that fair? Maybe. Maybe not. Look at the rescue disciplines alone: high angle, low angle, heavy, open-water, ice, trench, confined space

that you’re at the stage you’ve reached because you earned it. Keep telling yourself that what got you here is aptitude, smarts, study habits, and the way you challenge yourself. Those were the qualities that made you rise to the top of the applicant pile to get the job, and they’ve carried you this far. I’m not suggesting that you walk around the station saying, “I’m good enough, gosh darn it!” (Mostly because no one in a fire hall says “gosh darn it!”) But having a mantra and repeating that the badge on your chest was earned, not bought or granted is important. The life-saving business is a meritocracy. And you have merit. Gosh darn it! Look at like-minded personnel and those with similar career trajectories. Look at other firefighters of the same rank. How did they get there? What education and training do they have? What’s their work ethic? Do they look like they “fit” into the job? Then ask yourself: “If they’re here, why shouldn’t I be?” (Caution: this isn’t about measuring yourself against them. This is about realizing that if you think they have worth, then you should see that same worth in yourself.)

“IMPOST E R SYN DROM E ” THE UNSETTLING FEELING THAT, REGARDLESS OF YOUR LEVEL OF SUCCESS, OTHERS B E L O N G I N Y O U R P O S I T I O N , A N D T H AT I F PEOPLE DUG DEEP ENOUGH INTO YOUR BACKGROUND, YOU’D BE “FOUND OUT”AS THE FRAUD YOU THINK YOU ARE.

What I experienced that night, and have off and on throughout my career, is known as “imposter syndrome” the unsettling feeling that, regardless of your level of success, others belong in your position, and that if people dug deep enough into your background, you’d be “found out” as the fraud you think you are.

Imposter syndrome isn’t a psychiatric aberration or some ghostly residual effect of PTSD. In fact, it has no direct link to depression, abuse, addiction or any other mental issue. On paper at least, it isn’t considered a huge deal in the context of psychiatry. Sufferers span a huge spectrum and can be found in all cultures, religions and social strata. Some studies state that imposter syndrome affects 70 percent of us intermittently, but because self-reporting is voluntary, that number may actually be low. It can, and does, strike most of us at some time. If you’re thinking that this deeper level of doubting your worth affects only those who have reason to doubt – for example, those who aren’t high-functioning or successful in their fields – let me offer this: Maya Angelou, author of 11 books and hundreds of other published writings, wrote about feeling like a fraud, saying, “I've run a game on everybody and they're going to find me out.” Albert Einstein called himself the “Involuntary Swindler,” thinking at times that he had pulled the wool over the world’s eyes with some harebrained and as-yet-unproven theories. Mike CannonBrookes, Australian billionaire and software company owner, famously brought up the irony of giving a TED Talk on imposter syndrome. It was ironic because he felt that, although the speech was about feeling like a fake, he was not worthy to be giving it. He also noted that he often shook his head when pondering his overall

– and that’s just to name a few. Add to that EMS, fire, as well as community outreach, basic admin and station projects, and the demands quickly become overwhelming. As firefighters we are doers. We love to excel. We take the business of lifesaving incredibly seriously. Look at the many areas in which we need to be adept, and measure that list against the knowledge that it takes many years, many calls and many hours of practice to achieve expertise in even one of the rescue disciplines. That reality leads to an overwhelming sense of angst that can cause us to question our ability to do the job. Regardless of the reasons, these thoughts and feelings go beyond simply shaking our confidence. If allowed to germinate, they can take hold and create levels of self-doubt that are self-destructive, can impede your ability to make sound decisions, could prevent you from pivoting in order to adapt, and might sour work relationships. You can actually “freeze,” feeling unable to move forward, and eventually feel unable to do your job. And when you put on the uniform, that’s unacceptable to your crew, to the citizens you are responsible for, and to yourself. If you’ve had these feelings, remember most of us have as well. You’re not alone. For those thinking they don’t deserve the job, I offer the following advice: Remember that imposter syndrome is not based in reality. In the fire service, you need to remember

Now that you’ve found like-minded individuals, talk to them. Chances are, with intimate relationships in a fire hall being what they are, most will open up if you ask them about imposter feelings. Yes, you can have that talk. (Cue the eye rolling.) Talking, especially with someone you trust, is therapeutic, plain and simple. And if it’s happening in the apparatus bay or the firehouse gym, it’ll be informal and honest. Honesty equals vulnerability. Vulnerability equals growth.

Finally, be kind to yourself. We first responders are hard on ourselves. We understand what’s at stake and so we want to perform at a very high standard all the time. When something goes wrong, a mistake happens, or a decision is made that maybe shouldn’t have been, we tend to beat ourselves up. And that needs to stop. Recognize that questioning yourself and calling yourself out as a fake are two different things. What you do in the moment is not who you are. Turning left versus right on a building search may have made sense at the time. If it turned out to be the wrong decision, that doesn’t make you a bad firefighter. It’s simply a decision that didn’t give the outcome you wanted. Learn from it, but don’t make it “everything”. A stupid mistake doesn’t make you a

stupid person. It’s just a mistake.

Are any one of these solutions a silver bullet? No. As is the case for most complex situations, there are complex solutions. Mindset doesn’t magically change because you read an inspirational quote on social media. Patterns of self-doubt that blossom into imposter syndrome can’t be dismantled overnight. And no single tactic will keep you from badgering yourself. You’ll need to investigate different ways to banish those fraudulent feelings. It’ll take time, trial and error, and a multi-pronged approach. But the good that will come of it – humility, introspection, and a well-harnessed belief in yourself – will help drive you towards doing better in your profession and in your life.

JAN - APR 2022

RELATIONSHIPS

BUIL DING CAM AR A D ER IE IN TH E FIR E S ER V IC E

Bonding with the cre w on - and off - duty By: Severen Henderson FF/EMT-P City of Chicago Squad 1

Being a firefighter is about more than just showing up to calls. While on duty at most firehouses, crews live together for hours at a time – usually 24 hours. No matter how much time you and the crew spend together, it's always good to build or establish camaraderie amongst the members. But what exactly is camaraderie? The dictionary definition is “mutual trust and friendship among people who spend a lot of time together”. Joining a new firehouse, or starting a new job? Been at your firehouse for years and everyone already knows each other? Either way, there are things you can do on and off duty to ensure that members enjoy each other's company. Building camaraderie isn't just about participating in activities to pass the time while you’re on duty. It’s an important form of stress relief. Our career is more than just a title – it’s our craft and it’s our lifestyle. There are several ways to make the most of your career with positive de-stressing camaraderie-building techniques.

I NS I D E T H E F IR E H O U SE

H E LP WITH TH E COO K I NG/DISH ES No one loves these jobs, but helping out with kitchen chores gives you a chance to have conversations with your crew. Preparing dinner and sitting down to eat together at the kitchen table gives firefighters a chance to solve all of the world's problems.

PLAY BOARD GAMES Chess, checkers, Monopoly, Risk and Sorry are just a few of the board games that might get your colleagues off their electronic devices and interested in getting to know each other.

START A BOOK CLU B Maybe you could pull together a book club. And you wouldn’t have to read only books about firefighting. Try fiction, non-fiction, self-help. Just choose a book together and talk about it.

WASH THOSE HOODS

DEAL A HAN D OF CARDS

TALK ABOU T MOVIES

Get everyone’s permission first but volunteer to wash everyone's hoods on a specific day. This initiative will show that you’re keen to help protect your colleagues from cancer. Everybody should have their names marked on their hoods and, with any luck, they’ll have more than one. If your firehouse has a washing machine, ask for the hoods and wash them according to the manufacturer’s instructions.

Playing cards is a time-honored tradition in public service. From firefighters to war veterans, playing cards has always been a favorite way to pass the time. As a young firefighter, I learned to play poker in the firehouse using M&M's and Skittles as the ante. It was fun, and I was learning something new from the senior guys.

Talking about movies, both classic and new, can sometimes give you great insights into what your co-workers like and can provide you with a glimpse of their personalities.

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B E YO N D T H E FIR EH O U SE

How about planning a group outing for the crew? Remember to ask for input from all members so everyone has some sort of say and feels included, a critical step in building camaraderie.

GI V E AX TH ROWI NG A SHOT

TRY TOPGOL F

Depending on how your firehouse is set up, this could also be an on-duty activity. But if you don’t have the right facilities, plan on renting one of the venues specifically designed for this. An activity that is gaining popularity, ax throwing is a great way to release stress. The venue provides the axes, and you throw them at an ax board - it’s that simple. It's like darts, but with axes! There are different types of games and scoring techniques but the basic idea is simply that a group of firefighters gets a chance to play with the tools we use all the time.

TopGolf is a game that anyone can play (and win). Score points by hitting micro-chipped golf balls at a giant dartboard-like target on an outfield. The fun and games don't stop there; you can also indulge in delicious food and drinks brought to you while you play. Anyone can come, so it's great for firehouse family gatherings. Even if you aren't a golfer, there is fun to be had by getting out there and trying something new!

SHARE A HOLI DAY DI NN E R

BAIT YOU R HOOKS

HAV E A HOLI DAY GIFT EXCHANGE

Even if you aren't a master angler, it is always great to learn something new. You might even bolster your diet! As the old saying goes, "Give a man a fish, and he eats for a day. Teach a man to fish, and he eats for a lifetime." Get him (or her) fishing with firehouse friends, and watch the fellowship build!

What about a simple gift exchange? Set a low price limit, draw names and give each other things like window punches, seatbelt cutters, knives or maybe a lottery ticket or two. If the person you gifted wins that lottery, they’ll love you for life – and may even give you some of the winnings!

SPORTS TOU RNAME NTS

PLAY PAI NTBALL

Sometimes, you may have to work certain holidays with your shift so why not take the time to celebrate the holiday on a different day? Whether you set it up so family members and significant others are invited or keep it just to the crew, it’s great to celebrate, socialize and unwind, and not have to worry about going on calls in between activities.

CATCH A GAME TOGETH E R This is an easy one. Just get everybody together and go to a game. Any game. Baseball, football, basketball, hockey. It doesn't matter. Get together, go out, and have fun.

Compete in sports tournaments! Look for a softball or a flag-football tournament, pull a team together, go out and compete!

BOWLI NG Bowling is always fun, even if you aren't any good. Every year I go to a bowling tournament with guys I work with every day. We play side games, hang out, bring our families so our kids can hang out too, and everyone has a good time. Single? No worries! It's still good to get out and meet everyone (and there may be other singletons there too). There are bowling alleys everywhere, so whether you’re a good or, like me, a bad bowler, give it a try. I guarantee you'll have fun and might even find a new hobby!

Paintball is challenging, builds stamina, and is a great stress reliever.

DI V E I NTO FANTASY SPORTS

SU PPORT MEMBE R FU N DRAISE RS

LEARN SAFETY AT THE GUN RANGE

Fantasy sports are hugely popular and very competitive. Start or join a league with your crew to gain bragging rights. Even daily fantasy sports have rooms where you can enter and compete each week.

Support other members with their fundraisers. Occasionally, your co-workers will be looking to you for help with fundraisers. Cookies, pastries, gift cards for pies and candy are just a few of the items your fellow firefighters might be selling. Buy when you can. Remember, sooner or later, you could be looking for the same fundraising support!

Meet your crew at the gun range and share safety tactics. In my opinion, the great advantage of going to the gun range is the focus it requires. I find that it centers me and helps me gain clarity.

Whatever you choose to do, try your best to include and socialize with everyone on your crew. Avoid isolating yourself at work or at home. Don't sit in the corner on your phone, tablet, or computer. Instead, if you’re studying and brushing up on your skills, share what you’re learning. That, too, is a team-building activity. This job can be very stressful so take the time to enjoy your surroundings and your time with colleagues on duty and off.

JAN - APR 2022

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THE SPILLOVER EFFECT HOW WE MANAGE ONE AREA IN OUR LIFE CAN HELP OR HINDER OTHERS, CREATING A CAUSE-AND-EFFECT PROCESS CALLED SPILLOVER

By Dr. Donnie Hutchinson, host of the “Get Balanced Podcast with Dr. Donnie,” and Work-Life Balance instructor at the University of Dayton Center for Leadership

Work-life balance (WLB) is about aligning your day-to-day behaviors with your life priorities. I’m not going to tell you what those priorities ought to be; however, two of the most common are one’s health and family relationships. We often run through life so fast that we fail to pause and reflect, but effectively managing self-care needs is a direct path to living a balanced life. JAN - APR 2022

STRESS

THE FOUR PILARS OF SELF-CARE

In 1952, nurse Dorothy Orem decided that if she and her nursing colleagues were taught to take better care of their physical health, they would be healthier and better able to care for their patients. Her self-care theory has grown over time and now involves four dimensions: effectively managing your physical, psychological, social, and spiritual needs. These four pillars of self-care are universal, meaning each human being requires fulfillment of these needs to some degree. A brief description of the four pillars won’t surprise you but will remind you of their importance.

PHYSICAL NEEDS Proper nutrition, hydration, exercise, sleep and preventive health screenings are some of the major physical needs. Nothing on the list should be new to you. As we all know, achieving restful and restorative sleep is problematic for many firefighters, but it’s a part of the physical need management process and we must continue to work on sleep strategies.

SOCIAL NEEDS PSYCHOLOGICAL/ EMOTIONAL NEEDS Whether you’re dealing with one major critical incident or several less-than-critical situations, as a firefighter you should implement strategies to help meet your psychological and emotional needs, whether or not you even know what those are. A great place to start is speaking to your peer support team, which could lead to speaking with a culturallycompetent therapist. Some departments are beginning to use wellness apps that bring many vetted resources to a firefighter’s smartphone.

I know many of your social/ friendship needs are met in the firehouse – but don’t forget about family members. According to a major marriage study being conducted in the United States, couples who schedule a regular date night once a week experience greater happiness, better communication, and more intimacy. Make a date!

SPIRITUAL NEEDS Whether you choose prayer, meditation or a walk outdoors, spiritual fulfilment plays a part in our self-care needs. In a 2017 work-life balance and self-care research study, one participant stated, “Unless I start my day off reading a chapter in the Bible or doing some praying, the day is just not the same. You know, when I don’t go to church, my week is never the same. Never. It’s never as productive. It’s never as peaceful, happy, fruitful, or blessed.”

When we are satisfying our self-care needs, we’re building effective health and wellness habits that enhance our family life and work roles and provide balance in our lives. A lack of effective self-care can lead to catastrophic but highly preventable diseases that can harm us, our families, the organizations we work for and the communities we live in. Behavioral-based preventable diseases include heart disease, stroke, Type 2 diabetes, depression, and certain varieties of cancers, many of which are attributed to obesity.

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SPILLOVER

Out-of-balance behaviors don’t lead to poor health outcomes overnight, but living an unbalanced lifestyle for an extended period can cause an increase in physical and mental health challenges. When left unchecked, these challenges can lead to significant negative consequences. How we manage one area in our life can help or hinder others, creating a cause-and-effect process called spillover.

POSITIVE SPILLOVER: Just as water can spill over and create a healthy, thriving environment, effectively meeting your self-care needs can produce a similar spillover outcome in your life. For example, if you choose to work out (meeting a physical need), you’ll experience both mental and emotional benefits, thanks to the chemicals released by your brain during and after exercise. This release of chemicals will cause a positive spillover, meeting your psychological needs. As a result, you may be able to make better decisions and be less likely to get irritated with little annoyances at home or at work. Think about the positive spillover elements in your day-to-day behavior. Are there ways to increase their frequency?

NEGATIVE SPILLOVER: Most of us have witnessed the destructive power of water when a river bank erodes or a flood washes away a bridge. Likewise, many of us have experienced some type of negative outcome caused by not meeting one or more of our self-care needs. For firefighters, one obvious negative spillover is the effect of not getting restful and restorative sleep. When you have a heavy run schedule and don’t get much – or any – sleep on your shift, you probably bring your grumpiness home with you. The last thing you want to do is take your frustrations out on your loved ones. But the negative spillover from inadequate sleep is a major cause of mental and physical stress. Think about the negative spillover elements in your day-to-day behavior. How can you reduce their frequency?

WORK-LIFE BALANCE

Self-care is foundational to living a balanced life. Compelling research shows us that how well we manage our self-care is critical to how effective we are at home and work. We need to prioritize keeping our minds, bodies and spirits healthy so we can be in the best position possible to love our families, support our brothers and sisters at work, and serve our fellow citizens in our communities. We can’t change the past. But we can live in the present moment and work to create the best future possible by making smart choices today. Ask yourself, “When is the best time to start taking steps to improve my self-care?” And let songwriter Jimmy Buffett give you the answer: “According to my watch, the time is now.”

JAN - APR 2022

AT T E N T I O N F I R E D E PA R T M E N T S

LET'S GET CRACKYL TO every station WE ARE H E RE TO H E LP FI RE FIGHT E RS I N TH EI R JOU RN EY TO H EALTH AN D WE LLN ESS F ROM TH E FI REHALL TO TH EI R HOMES AN D F ROM TH EI R CREW TO TH EI R FAM I LIES. Join our large community of fire departments which are already sharing CRACKYL Magazine with their members – putting invaluable resources in the hands of firefighters.

AS K ABOU T OU R BU L K DI SCOU NTS TO GET EV E RYON E AT YOU R STAT ION S I GN ED U P TODAY! TO LEAR N MOR E, CONTACT I NFO@CRACKYLBUS I N ESSMEDIA.COM

C O M I C S

JAN - APR 2022

LIFESTYLE

SHINING A LIGHT By Martha Chapman

Volunteer firefighter and author, counselor and motivational speaker Ali Rothrock helps us recover from trauma and understand how we can better help each other Reading Pennsylvanian Ali Rothrock’s resume, you will be forgiven if you think you are reading about more than one person. Ali has founded and now runs three businesses centered around first responders or trauma survivor communities. She is a trauma counselor, motivational speaker, book author, and volunteer firefighter.

SH E IS ALSO 32 YEARS OLD. How did Ali become so accomplished and so driven at the same time?

JAN - APR 2022

LIFESTYLE

I tell young women that firefighting is my favorite way to help people and take up space in this world

“I grew up in central Pennsylvania where my parents ran a customer service business. I was fascinated at a young age by the firefighter service and just knew it was what I was meant to do and that it was where my future lay. I was captivated by the ability to have such a tangible presence in people's lives when they were experiencing a scary incident. I think most people in high school thought it was cool. It was certainly a unique after-school activity.” As soon as she could, at age 16, she enrolled as a volunteer firefighter. But constant sexual harassment, both subtle and not so subtle, and instances of sexual violence, including an assault when she was 18, wore her down until she no longer believed she could exist safely in that world. The trauma of these experiences eventually resulted in a diagnosis of PTSD, which was actually, she says, the first step towards healing. She quit volunteering for a while as she attended Bucks County Community College outside Philadelphia for her Associates Degree in Fire Science. During that time she wrote her first book, “Where Hope Lives" (published under her maiden name Ali Warren), a memoir detailing her journey through her first years in the fire service. Since graduating college, Ali has racked up an impressive wall-full of diplomas including: a B.A. in psychology; Certified Fire Service Instructor; Certified Trauma Responder; and QPR Suicide Prevention instructor. She has worked in a domestic violence shelter and does one-onone and group counseling with a local critical incident stress management team. She’s also the Eastern Division Trustee for Women in Fire. But she is perhaps proudest of her simplest title: story teller. Even though Ali’s entry into the fire service was, as she points out, literally half her lifetime ago, she’s still in touch with the teenager she was. What would she tell her 18 year old self? Does she wonder how she could have handled the assault differently? Today, she says that she wouldn’t have kept it to herself, and yet she has no regrets for how that version of herself handled it, given the tools she had at the time. “I have that conversation all the time with people from all over. I tell young women that firefighting is my favorite way to help people and take up space in this world, and if you want it, it will repay you in spades with an amazing sense of purpose and community, and give you the chance to be with people in their very hard moments. But if you find yourself in a place where you don’t feel safe, that place doesn’t deserve you. “The fire service is a microcosm of our society with prejudices against gay people and people of color. It was created for one type of person, and we see this outdated model in their policies, language used, and issues which don’t include women.” At this point, the entrepreneur’s portfolio comprises three businesses: “On the Job and Off”, a site which includes

C RAC KYL MAGAZ I N E

podcasts promoting mental health for first responders. There is also “First Responders Care”, a free program to train first responders to recognize and report child abuse, neglect and trafficking. Ali’s portfolio also includes “Hope Lives Co.”, which promotes books and other creative endeavors in the same field. “Hope Lives” promotes Ali’s two books, “Where Hope Lives” and “After Trauma” (to be published early this year), which explores the fallout from trauma, the ripples that these experiences have in people’s lives and the hope for a way ahead. As well as personal stories, it includes advice and suggestions for recovery. “The book outlines the demarcation in my life before and after deciding to ask for help for my mental health. That’s when I started becoming the person I am today.”

Is the first responders’ world getting any better? Ali pauses and replies: “It depends on the day, but overall: yes. I see policies changing, conversations being had, changes on an international level. So yes, there is fantastic progress being made. But I still get weekly messages from female firefighters who are experiencing what I experienced.”

“Hope Lives Co.” also promotes her public and motivational speaking career which has included a prestigious TED Talk. How does she juggle it all? Ali, who now lives in Harrisburg with her husband says, “Well, I’ve been traveling less since Covid, but life continues to be everchanging. I still get up at 5 a.m. to write – and make coffee!”

Most of the time, she says, while she can’t fix what’s happening, she can create a space for these women to talk where they don’t have to justify what they’re saying. “We can talk about the best next steps for them.” And yes, she is still a firefighter – “as much as I can do, and my certificates are still active.” It’s no doubt an invaluable way to keep her finger on the pulse of the challenges of those who need her wisdom most.

I still get up at 5 a.m. to write – and make coffee!

JAN - APR 2022

“SMELL ME!” (NOT IN THAT CREEPY, SMELL-MY-HAIR-WHILE-I’M-NOTLOOKING WAY, AS IN THE ‘OMG I JUST GOT BACK FROM A 5-ALARM FIRE, TOOK ONE SHOWER AND DON’T SMELL LIKE SMOKE EVEN A LITTLE, THIS STUFF IS MAGIC’ KINDA WAY)

SOOTSOAP WORKS. We will have you walking through the door at the end of your shift saying “smell me”! It washes away THAT smell — one and done — like nothing else. And we know that means it’s washing away toxins too because, well, #science.

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IF YOU’VE NEVER VISITED NOVA SCOTIA, HERE’S A TASTE OF WHAT YOU’VE BEEN MISSING! 8,000 miles (13,000 kms) of coastline with beaches just made for sandcastle building, kite flying, surfing, kayaking, paddle boarding or lazy days of beachcombing. Go ahead…take your shoes off!

Halifax is the provincial capital city and you won’t find friendlier people or more welcoming restaurants and bars anywhere. In fact, Halifax has more bars per capita than any other city in Canada. While you’re there, don't forget to try a donair! This iconic pita-bread sandwich featuring spicy meat cooked on a spit is Halifax’s official snack.

The 185 mile (298 km) long Cabot Trail highway is ranked as one of the most beautiful in the world – and with good reason! Not only does it weave through the stunning scenery of Cape Breton Highlands National Park, but it also leads you to fantastic hiking trails and friendly little villages, perfect for a browse.

Find a warm welcome in

NOVA S COT IA By Liz Fleming

THERE’S SOMETHING IN THE AIR IN NOVA SCOTIA AND IT’S MORE THAN SALT FROM THE OCEAN THAT SURROUNDS CANADA’S SECOND SMALLEST PROVINCE. I think what’s really swirling around the famous lighthouse at Peggy’s Cove, caressing the sleek new buildings on the Halifax waterfront and blowing past the fishermen’s cottages in tiny coastal coves is a warm breath of welcome. Nova Scotia has her arms wide open to greet the pandemic-weary and all those looking for escape. It’s time to come home to the sea.

The world’s highest tides are in the Bay of Fundy and you’re always on time for the aquatic show as 160 billion tons of salty seawater flow in and out, twice a day. When the tide’s high, go tidal bore rafting. When it’s low, go for a walk on the ocean floor!

Love whales? Keep your eyes open! Whale watchers report that 12 different species inhabit Nova Scotia’s waters and you’re pretty much assured of a sighting if you visit in midsummer or fall. You might also catch a glimpse in the Bay of Fundy, where a couple of species like to spend their summers. A charter cruise captain will know just where to take you to see whales, dolphins, seals and more.

Nova Scotian wine is made from grapes that have been grown in the province since the 1600s. Today, more than 18 wineries are creating delicious reds, whites, rosés, sparkling varieties and icewines. But the province’s signature sip is called Tidal Bay – and you just have to try it!

Longing for lobster? You’ll find 50,000 tons being harvested from Nova Scotian waters each year. Shouldn’t a couple of those beautiful ocean beasts land on your plate?

Nova Scotia has not one, but six UNESCO Sites to brag about. The sixth – the Cliffs of Fundy Geopark – is a great place to go horseback riding, hiking or walking on the ocean floor at low tide in the Bay of Fundy. Be sure to check out the caves!

JAN - APR

NOVA SCOTIA ENCOMPASSES 21,244 SQUARE MILES OR 55,283 SQ KM. THAT’S A LOT OF GROUND AND COASTLINE TO COVER AN D YOU DON’T WANT TO MISS A THING, SO LET’S LOOK AT THE OPTIONS.

N OVA SCOT I A Ready to go? Let’s start planning!

NATUR E LOVE R? It would be hard to escape the natural world anywhere in Nova Scotia and certainly, Cape Breton Highlands National Park is a mecca for hikers and campers. And there are other adventures to be had that are so overthe-top, they just have to go on your must-do list. The first is a two-day/two-night sailing adventure from St. Peter’s that’ll be sure to turn you into an old salt! Not only will you sail on the Bras d’Or Lake, but you’ll also sleep in the lock at historic St. Peter’s Canal and wind through the tidal lock on your way to sail the Atlantic Ocean. Ahoy, matey, this one’s for you. Another not-to-be-missed adventure is a helicopter flight to Sable Island, home to the famous wild horses and the world’s largest grey seal breeding colony. In addition to seals and horses, you’ll see insects, birds and plants that exist nowhere else on the planet. Because this remote island is a Parks Canada protected area, visitors can come only by boat or by air, weather permitting, from June to October, and stay just for the day – but it will be a day you’ll never forget. The three hour round-trip helicopter flight and visit to Sable Island can be part of a three-night stay at the Fox Harb’r Resort, which also features a world class golf course and an outstanding spa. No visit to Nova Scotia would be complete without seeing what is arguably the world’s most photographed lighthouse, at Peggy’s Cove. And this year, you’ll be able to take your own shots from the newly constructed viewing deck that offers a great vantage point for capturing the power of the sea.

CRAC KYL MAGAZ I N E

GOLF ER ? Five of Nova Scotia’s courses made the cut in the Top 59 best public golf courses in Canada in 2021 by ScoreGolf Magazine. And three ranked in the Top 5 with Cabot Cliffs taking the #1 spot! 1. Cabot Cliffs 3. Cabot Links 5. Cape Breton Highlands Links 44. Fox Harb'r 51. Links at Brunello

VISIT NOVASCOTIA.COM FOR ALL THE INFORMATION YOU NE ED TO PLAN YOUR NOVA SCOTIA GETAWAY. Sponsored by Tourism Nova Scotia

WHERE TO STAY? Nova Scotia has a huge range of accommodation options, whether you’re in the mood for the brand new Marriott Autograph Collection Hotel called the Muir in the Queen’s Marque in Halifax, or a boho-style motel like the Marmalade Motel in Port Dufferin, a glamping spot such as the new domed spaces at the Sissiboo River Retreat or the teardrop-shaped Ôasis pods in Kejimkujik National Park and National Historic Site. Maybe you’d like to sleep in a treehouse at White Point Beach, snuggle into a yurt in Guysborough, relax overlooking a vineyard at the Inn at the Winery at Grand Pre, or rent a luxury camper from NOMAD Happy Campers. Whatever your tastes, you’ll find just what you’re looking for in the warmth of that Nova Scotia welcome we’ve been talking about.

EX PLORE R? If history is your passion, start your Nova Scotia explorations in the province's capital city where you’ll find the Halifax Defence Complex, five National Historic Sites that played important roles in protecting Halifax from the invaders of centuries past: Halifax Citadel, Fort McNab, Prince of Wales Tower, York Redoubt and Georges Island. The newest in the collection is Georges Island in Halifax Harbour. Once a prison and internment camp for the Acadians, Georges Island can be reached either by kayak (rentals are available) or shuttle boat and offers great insights into the history of Nova Scotia. Be sure to take a guided tour of the Halifax Harbour on the all-new electric boat that’s now gliding silently through the waves. Maybe geography is what appeals and if so, a visit to the Cliffs of Fundy UNESCO Global Geopark is a must. Drive the 102 miles (165 kms) of shoreline along the Bay of Fundy and enjoy hiking trails, beaches for sea kayaking and swimming, museums, lighthouses and more, while you drink in the stunning scenery created by the tearing of the earth that took place more than 100 million years ago. There’s nothing quite like it anywhere else on the globe. And while UNESCO World Heritage sites are on your mind, be sure to visit Old Town Lunenburg where the Big Boat Shed, part of the Fisheries Museum of the Atlantic, will offer an insight into the proud shipbuilding traditions of Nova Scotia.

FOO D IE? Surrounded by an ocean full of lobster and fresh seafood, Nova Scotia is a foodie’s dream. You’d be hard pressed to find any place that couldn’t offer you a great meal, whether you’re sitting down with a freshly boiled lobster, tucking into a big bowl of chowder or indulging in a second (or third) piece of berry pie, you’ll never go hungry in Nova Scotia. The array of great places to eat is too extensive to mention, but there are a few outstanding choices to put on your list. Drift, a restaurant in the impressive new Queen’s Marque complex on the Halifax Harbour is getting rave reviews – thanks to the talents of Chef Anthony Walsh who’s come from legendary Canoe in Toronto. And you’ll love the goodies from Peace by Chocolate run by the Hadhad family – chocolatiers who ran a successful specialty treats business in Damascus, Syria before losing their business and their country to war. Coming to Nova Scotia as refugees, they rebuilt their chocolate business in the town of Antigonish and have been showing love to their new community ever since. A new flagship store recently opened in Halifax. If you’re worried about finding your way to the best food while you’re in Halifax, sign up for one of the many foodie walking tours led by friendly locals and designed to showcase a smorgasbord of local treats. Ready for a bit more culinary adventure? Put the town of Kemptville on your itinerary and indulge yourself on all levels with a Starlight Culinary Experience. Not only will you enjoy a multi-course dinner of local Nova Scotian delights created by a talented chef and sommelier, but you’ll also stay in the luxurious Trout

Point Lodge, known as the world’s first star-light hotel, and be treated to a nighttime tour along the river and into a forest lit by the brilliant sky above. Fascinated by foraging for your own food? Gourmet by Nature, a culinary-focused adventure group based near Port Williams, will introduce you to the art of foraging for wild ingredients in the lush Nova Scotia landscape. Then Chef Sean Laceby will show you how to cook over an outdoor fire, butcher wild game or tap maple trees to make syrup and more. He’ll ultimately pull everything together in a spectacular outdoor dining experience. Then there’s lobster – and lots of it – when you sign up for an Oak Island Legends and Lobster Experience. Many guests are already fans of the TV show “The Curse of Oak Island,” and before you dive into the food, you’ll take a Salty Dog Sea Tour around the famous island to get the inside scoop on family curses and hidden treasure from a local who knows his stuff. Afterwards, you’ll have plenty to discuss as you make lobster appetizers on shore with the chef, then burn off a few pounds with some stand-up paddle boarding. Once you’ve worked up a fresh appetite, Chef will prepare a seafood dinner right there on the beach. Follow up this day of delights by following the Lobster Trail, a guide created to introduce you to the best places to crush a few crustaceans across the province. You’ll need to have a drink or two to wash down all those goodies so be sure to visit the Citadel in Halifax for a sampling of gin, whisky or rum, all made from original recipes brought to Nova Scotia by the Scottish highlanders. And speaking of Trails to follow, don’t miss the Good Cheer Trail, a guide that will take you to the very best wineries, craft breweries, cideries and distilleries in the province. You provide the designated driver, they’ll provide the libations!!

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THOUGHTS ON THERAPY

By Tori Mikulan

When some people think of therapy, they picture someone lying on a leather chaise lounge while a cross-legged therapist peers over his glasses, frowns and asks, “How does that really make you feel?” Or maybe we imagine ink blots on a page and being asked what we see in an image as undefined as a cloud. Such images feel more than slightly pretentious and may only inspire eye-rolling rather than true inspiration. The truth is, therapy looks like that only on television but we’ve seen it so often that many people believe it’s real.

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P S YC H O T H E R A PY A N D E V I D E N C E - B A S E D P R AC T I C E According to the American Psychological Association, psychotherapy - which we most often think of as “talk therapy” involves: Psychologists applying scientifically validated procedures to help people develop healthier, more effective habits. There are several approaches to psychotherapy – including cognitive-behavioral, interpersonal, and other kinds of talk therapy – that help individuals work through their problems. Psychotherapy is a collaborative treatment based on the relationship between an individual and a psychologist. Grounded in dialogue, it provides a supportive environment that allows you to talk openly with someone who’s objective, neutral, and nonjudgmental. You and your psychologist will work together to identify and change the thought and behavior patterns that are keeping you from feeling your best. Another common misconception is that an individual needs to be undergoing a severe crisis to warrant seeking out therapy. This is absolutely false. There is no threshold of struggling that needs to be met before you can attend therapy;

C O G N I T I V E B E H AV I O R A L T H E R A PY Different types of therapies work for different people. Cognitive behavioral therapy (CBT), an evidence-based practice (EBP), is a short-term and goal-oriented psychological treatment. It centers on change such as identifying and altering problematic thinking and behavioral patterns, some of which can lead to conditions such as anxiety, depression, and PTSD. Therapists and clients work together to determine the most effective way to apply this treatment in order to align with the client’s goals. The American Psychological Association states that CBT “emphasizes helping individuals learn to be their own therapists, as they learn coping skills and identify and change problematic patterns or actions.” CBT focuses on the present and on developing more effective coping skills to deal with life’s challenges. These skills can be uniquely beneficial to firefighters to improve their preparedness to face future obstacles.

it isn’t like an amusement park ride where, instead of a height requirement, there is a measurement of misery and suffering that needs to be achieved in order to make you eligible. Anyone can partake in therapy and find it beneficial. Talk therapy is often used as part of a treatment plan for a condition or illness, in addition to helping individuals overcome the aftermath of specific experiences. While talk therapy is used by some as part of a treatment plan for a condition or illness, many people go to therapy for a variety of other reasons. Some want to deal with short-term problems or get through a difficult time, while others go to better understand their emotions and learn why they feel and react in certain ways, while still others go because they want to work on themselves. None of these reasons are wrong or right. Therapy is a very individualized process and what works for one person may not necessarily work for another.

D I A L E C T I C A L B E H AV I O R T H E R A PY Another EBP that may be beneficial to firefighters is Dialectical Behavior Therapy (DBT) which is defined by the “Everyone Goes Home” initiative as “a cognitive (thinking), behavioral (acting) approach that focuses on mindfulness and emotional self-regulation to improve one’s relationships with self and others.” (Fire Service Behavioral Health Management Guide, 2017) Mindfulness and emotional self-regulation help individuals to understand their emotions and improve their emotional control. Distress tolerance is also included in DBT and teaches patients how to make logical, sound decisions in stressful and difficult situations. It emphasizes tolerating stress rather than trying to change it.

E Y E M OV E M E N T D E S E N S I T I Z AT I O N AN D RE PROCESSI NG Another approach to psychotherapy is Eye Movement Desensitization and Reprocessing (EMDR), which is based on the theory that the body naturally heals mental wounds just as it does physical wounds. During EMDR, individuals reprocess past traumatic memories using bilateral eye movements and other sensory methods. Processing the disturbing or distressing aspects of the situation helps the individual heal from the trauma, eliminate symptoms, and move forward from the experience.

The IAFF Recovery Center states that it has proven effective for individuals who struggle with suicidal ideation/thoughts, self-mutilation, compulsive behaviors, and co-occurring addiction.

HEALING

We all process and respond to events differently, but as firefighters, we face cumulative stress that grows from exposure to repeated traumas. In fact, multiple traumatic experiences increase the likelihood of developing PTSD. Experiencing the traumatic event is difficult enough but ignoring the issues that stem from trauma can result in an experience that is even worse and may have deadly consequences. Therapy offers the support of a trained counselor and proven techniques to help us live through the emotions of the aftermath.

THE MISCONCEPTION THAT SEEKING HELP TO MANAGE AND TREAT YOUR MENTAL H E A LT H M A K E S Y O U W E A K I S N O T O N LY A D A N G E R O U S M I S C O N C E P T I O N (SINCE IT ACTS AS A BARRIER TO SOME PEOPLE WHO THEN CHOOSE NOT TO GET HELP), B U T I S A R G UA B LY T H E M O S T I N C O R R E C T. J U S T A S S P E N D I N G T I M E I N T H E W E I G H T R O O M M A K E S A N I N D I V I D UA L P H Y S I C A L LY S T R O N G E R , U N D E R G O I N G T H E R A P Y H E L P S D E V E L O P M E N TA L S T R E N G T H . G E T T I N G H E L P I S W H AT M A K E S YOU STRONGER IN LIFE, OFF AND ON THE JOB.

JAN - APR 2022

LIFESTYLE

Learning FLEXIBILITY T H E K E Y TO A H E ALT H Y FI R E S E RV IC E CAR E E R

By Hersch Wilson, author of “Firefighter Zen, A Field Guide to Thriving in Tough Times”

"Lift with your legs!" I'll leave out some of the more colorful adjectives, but believe me when I tell you that the grumpy training captain was pretty clear that if we didn't learn to lift correctly, we'd ruin our backs and retire injured. The goal, he told us, was to retire still able to walk standing up straight. Forever afterwards, whenever we lifted a 230 lb. patient onto the gurney, we’d say, "Watch your back and lift with your legs!" We all want to walk away from our fire service career, whether volunteer or paid, physically and emotionally healthy. Just like learning how to lift properly, we need to practise strategies that protect us from the emotional and psychological injuries that can derail us. The data is shocking: According to a study cited in ”Fire Engineering”, more than 45 percent of firefighters have considered suicide, and 15 percent have attempted it. Deaths by suicide in 2018 actually exceeded line-of-duty deaths.

The first two are simple to understand and I think we can all agree that they’re vital to building and maintaining resilience. Regular exercise helps us feel good, while family and community support shows us that we're not alone in our battles. Loneliness is a critical factor in bad stress outcomes, including PTSD and suicide. Other issues are less intuitive and might require a closer look.

A M O R A L C O M PA S S A N D A N A LT R U I S T I C N AT U R E A moral code can be religious, spiritual, or secular. Essentially, it is a commitment to being altruistic — i.e. focused on helping others. In a study done in England during World War II, researchers found that people who helped individuals after the bombings in London suffered less post-traumatic stress than those who didn’t. When we devote our energies to a cause larger than ourselves, we can better endure hardship.

T H E A B I L I T Y TO M A N A G E S T R E S S

A 2018 conducted by the International Association of Fire Fighters showed that respondents overwhelmingly reported that “stressful or traumatic experiences on the job have impacted their mental health.19 percent have had thoughts of suicide, 27 percent have struggled with substance abuse, 59 percent have experienced family and relationship problems, and 65 percent are haunted by memories of bad calls."

How do you manage stressful events in your day-to-day life? Do you focus on solving the problems (at least the ones under your control) that are causing the stress? Do you embrace difficulty rather than shying away from it? Doing difficult things and solving challenging problems increases our ability to manage the tough stuff.

Our goal as firefighters is to serve and then leave the fire service, standing tall, both psychologically and emotionally. We also want to teach our kids to navigate their stressful lives. (Remember Junior High? It’s twice as tough now!) The key is fostering resilience, defined by the American Psychological Association as “the process of adapting well in the face of adversity or trauma”.

How good are you at managing the emotions that often accompany stress? Do you get angry, depressed, anxious or feel out of control when faced with relatively minor events? Highly resilient individuals have learned techniques for controlling their emotions that include deep breathing, walking, meditation, and/or managing their "self-talk".

Whether you call it resilience, grit, or toughness, it’s all about the ability to roll with the punches. A landmark paper written in the Journal of Current Psychiatry by a team from Mount Sinai Hospital lists characteristics of highly resilient individuals: • They follow a regime of physical exercise • They have a social support system • They have a moral compass & altruistic nature • They can manage stress • They have an optimistic, humorous outlook • They have mental flexibility

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AN OPTIMISTIC OUTLOOK COMBINED WITH HUMOR Research shows that depressed or pessimistic individuals see problems as permanent and pervasive, while optimists tend to see problems as temporary and limited. Optimists, therefore, tend to be more resilient. The combination of a positive outlook and a sense of humor that allows you to see the lighter side of life goes a long way to reducing stress in the firehouse.

M E N TA L F L E X I B I L I T Y Trauma can be a tough teacher. All of the above help us deal with the daily stresses of being a firefighter, and may give us some immunization against the really tough calls, the heartbreakers. But what do we do with the experience of those emergencies? The way in which we hold these calls in our memories can be profoundly painful and damaging to our very selves. Psychologists (and veteran first responders) teach the concept of reframing to understand traumatic experiences from a different point of view. For example, I was taught the mantra: "This is not my emergency. I am here to help." Saying this over and over to myself helped me to distance myself from the tragedy, do my job and control my thinking afterward. I would tell myself that we were the ones running towards horror and tragedy while everyone else was running away. Finally, I would work to allow the incident to teach me how to be a better firefighter and a more compassionate and kind individual. Sometimes a terrible call or a lifetime of them can overwhelm even the best defenses of the best prepared individuals. As a firefighting community, we need to be aware of the causes and signs of PTSD. It is imperative to take care of each other and to simply ask, "Are you okay?" We need to ensure that our folks can get help when needed. That's what it means to be part of a brother and sisterhood Our shared goal is to have a physically and emotionally healthy fire service career. All those "grumpy" training captains — and the young enthusiastic ones too - need to help us to focus our attention on resilience. In so doing, we'll help a lot of firefighters to retire standing straight and tall.

Hersch Wilson is a 33-year veteran of Hondo Fire and Rescue in Santa Fe County, NM who retired in 2021. His award-winning book, “Firefighter Zen, A Field Guide to Thriving in Tough Times,” is available at your local bookstore or at Amazon.com.

FOR MORE ART ICLES AN D V I D E O S BY H E R S C H G O T O H E R S C H W I L S O N . CO M

FINANCES

Stop Exchanging Time for Money By Dave Knight, First Responders Wealth Network

IF YOU DON'T FIND A WAY TO MAKE MONEY WHILE YOU SLEEP, YOU WILL WORK UNTIL YOU DIE WARREN BUFFET

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It was about 0300 hours and 20 below freezing in the middle of February and I was working an overtime shift on my “day off”. There I was, stuck on a traffic point, dealing with a minor motor vehicle collision, freezing my tail off as I stared at my watch every 15 minutes, watching the time slowly creep to my 10-7 log-off time of 0700 hours. Only four hours to go, I thought until I get to fight the battle to keep my eyes open on the 30 minute drive home. It was at that moment I asked myself, “Is this really the only way to create more for me? Is this what my next 20 years will look like, always having to exchange my time for money?”

As first responders, we’re often caught up in the daily grind of our jobs, and don’t take the time to sit down and think about planning our finances, our future, or how to create multiple income streams for ourselves. We feel the burden of putting on a brave face in the kind of challenging situations thatan average civilian would never have to see. I believe we deserve financial stability to ease unnecessary stressors and spend more time doing what we enjoy. We’re constantly looking forward to our next days off, family functions, time with our kids, and a pension at the end of the rainbow of a long 20-to-30-year career. What if you could have more than that?

“The moment you make passive income and portfolio income as part of your life, your life will change.” Of course, there are many financial avenues to create wealth; however, we’re usually told what to do with our money only after we’ve earned it. We aren’t told how to earn more money for ourselves and our family for generations to come outside of our full-time job. This leads many first responders to develop a narrow, shortterm financial mindset, and limited belief in their power to earn.

one thing. One source of income. One employer. One safety net.

Luckily, all we really need is a little exposure to what’s possible, and an outside perspective.

As an active police officer who created First Responders Wealth Network to shape the ordinary consumer mindset of first responders into a solid investor mindset, my goal is to create greater prosperity, fulfilment and generational wealth for our 911 community and all families who are connected within it. We willingly give of ourselves and represent our communities in some of the most stressful and difficult situations, and I feel we should be given the opportunity to live a life of abundance in a stress-free environment outside the workplace.

As first responders we often work OT, rely on one source of income - work - to climb through the ranks, and rely solely on our pensions as income for retirement. Pensions are currently facing economic and structural concerns and other long-term challenges. “The coming pension crisis is so big that it's a problem for everyone,” says John Mauldin, President of Mauldin Economics. When it comes to securing greater wealth and even creating generational wealth to protect and provide a sustainable future for our families, we tend to focus on two things: 1. Our next pay check 2. A pension after our years of service First responders don’t realize that this mindset can set them back financially years, or even decades. They’re stuck in a false sense of financial comfort and security and haven’t developed an investor mindset. This mindset shift is rarely discussed in the first responder community and is often overlooked in our education systems. An investor mindset is one that not only focuses on weekly earnings but also on how your money can start working for you. We shouldn’t be reliant on

As well-known author and entrepreneur Jim Rohn says,

“IF YOU ARE N OT WIL L ING TO RISK T HE UN U SUA L , YOU WILL HAVE TO SE T T L E FOR T HE ORDINA RY. ”

To learn how to create prosperity as a first responder, we need to learn what is pivotal to building wealth. This concept is passive income through real estate investments. As Robert Kiyosaki, author and business mogul, says: “The moment you make passive income and portfolio income as part of your life, your life will change” When first responders learn this, it changes their lives and the lives of their families forever. That is why I believe it is incredibly important to learn about investing in real estate and the compounding effect those investments can have over time. Even on a small scale, over time, such investments can change a family’s life for generations.

Passive income can be defined as: “Income from a rental property, limited or joint venture partnerships, or other hands-off investing in which a person is not actively involved”. As financial guru, the “Oracle of Omaha” Warren Buffet once said: "If you don't find a way to make money while you sleep, you will work until you die.” When he talks about making money in his sleep, he’s specifically referring to passive income. If all the experts are talking about how incredibly important passive income is, you should be talking and learning about it too. You don’t have to be limited to OT or pensions, climbing rank, or working endless shift work hours. You pivot towards an investor’s mindset and focus on passive income and building generational wealth.

T H E F IR ST ST E P IS TO STA RT H AV ING T H E SE C O NV E R SAT IO NS. Once you start talking about investing, passive income, and ways to make your money work for you, you’ll be amazed by what doors start to open. You’ll start buying back your time and spending it where you value it most. The best way that first responders can make real and livable passive income while working full time is through real estate investments. I’m specifically talking about creating income through income-producing properties and assets, particularly residential, industrial, and commercial real estate investments that not only generate positive cash flow but also appreciate over time. There are many ways you can get involved, learn and get started, no matter your rank, age, or financial

situation. Continuously invest in yourself and your education. Start surrounding yourself with people who are doing what you want to do. Join an established real estate investing group in your area or look at Facebook groups or virtual online meet-ups. Dive into podcasts, books, and even YouTube videos made by people who already have a proven track record. These are all free and great ways to take that first step. If you know you want to take action, keep yourself accountable, and jump into the many training programs, networks, and one-on-one coaching opportunities for those who are looking to become more hands on and active. 911WealthNetwork.com is a great resource to get you started. The First Responders Wealth Network provides podcasts, Facebook groups, on-demand training courses, and different mentorship programs to learn both active and passive ways to invest. This community is a family/ team that gives first responders resources and support to better our lives beyond our careers. Once you make that personal commitment to improve yourself, your current finances, and your future, a new perspective and greater opportunities await. Whatever route you decide to explore, understand that investing in real estate can be an accessible and simple way for first responders to begin the journey of transitioning from a consumer to an investor. It can change the trajectory for your life. It certainly changed mine.

JAN - APR 2022

HEALTH

FUELING FOR 24-HOUR SHIFTS W H AT S H O U L D YO U E AT BE FORE, DU RI NG AN D AFTE R? By Patrick McCarthy @patrickmccarthy_msc.O2X

BE FORE Fuel for the demands of the job with slow-release, consistent energy.

YOUR OBJECTIVE -

Before heading to the station in the morning, make sure you have a full breakfast based around lean protein (such as eggs, dairy, lean meats) and complex carbohydrates (whole grain bread, oatmeal, muesli).

THE PLAN -

V E R T H E PAS T Y E A R , I ’ V E WO R K E D W I T H CO U N T L E S S F I R E F I G H T I N G G R O U P S AC R O S S T H E U . S . TO H E L P T H E M OPT IM IZE TH EI R N U TRIT ION.

WHAT HEALTH CHALLENGES ARE FIREFIGHTERS FACING?

With each O2X workshop, I’ve learned more and more about the grueling conditions of this crucial job, one of which is the 24-hour shift.

Time and again, groups point to the same nutrition and health-related dilemmas:

If managed poorly, shift work can be highly problematic. The aspects of health that are most impacted are nutrition, sleep, recovery and performance. Optimizing nutrition won’t provide the full answer, but it can definitely help improve energy levels, sleep quality, and recovery during these long, arduous shifts.

A good portion of our workshops at O2X involves brainstorming solutions or ways around the common problems faced by firefighters.

• H unger after answering calls in the middle of the night • Eating on the go during long days out

TRY THESE -

Here are some go-to meal suggestions:

• Overnight oats • A smoothie packed with bananas, berries, mango, pineapple, whey protein, milk or water and some spinach

• Communal (group) dinners with large portions

• O melette (two eggs plus two egg whites), chopped bell pepper, onion and turkey

• C hallenges in the fire hall when individuals try to eat healthily

• T urkey bacon, eggs, whole grain toast and a handful of blueberries

• Unpredictable nature of calls

Lean proteins are important for muscle building and recovery and will keep you feeling full for as long as possible. Complex carbohydrates are whole grains that provide a punch of fiber, meaning they’ll take longer to digest and break down - contributing to keeping you feeling fuller for longer. Your blood sugar won’t be raised as aggressively as it would if you consumed simple, refined carbohydrates like processed, sugary cereals, bagels, sweetened coffee or doughnuts, all of these provide a burst of short-lived energy (blood sugar spike), followed by a plummet (insulin causing a responsive drop in blood sugar). About an hour after eating these foods, hunger hits along with a craving for more carbohydrates. That’s not what you need during a busy shift.

In addition to these challenges are the obvious immediate and long-term health risks specific to firefighting. What many don’t realize is that shift work, characterized by fragmented sleep and poor nutritional habits, delivers its own concoction of health issues. It’s well-documented that shift workers have higher risk of: • Depression and mood disorders • Concentration and attention difficulties • Sleep disturbance and disorders • Glucose intolerance and diabetes • Cardiovascular disease By improving your diet, you can help to combat some of the known risks posed by the shift-working nature of your job.

One of the other most important aspects of morning nutrition is hydration. You don’t want to be hydrating at 11 p.m. before going to bed or you’ll have the urge to wake up and use the bathroom during the night and feel lazy and sluggish the next day. No shift worker can afford unnecessary sleep interruptions. So, start the day with a glass or two of water. Sip, don’t chug. You can then enjoy that first cup of coffee – we’ll discuss caffeine in more depth later. When I offer firefighters a range of delicious and nutritious meal ideas, the response is often: “I don’t have time to make these before my morning clock in.” My answer? Make something the night before that can be eaten on the way to work or once you arrive at the station.

TRICKS OF THE TRADE -

ABOUT O2X HUMAN PERFORMANCE O2X Human Performance provides comprehensive, sciencebacked programs to hundreds of public safety departments nationwide, as well as federal agencies and the military. The results-driven O2X EAT SWEAT THRIVE curriculum encompasses all areas of human performance: nutrition, conditioning, sleep, stress management, and resilience. The O2X team is composed of Special Operations veterans, Olympic, professional, and AllAmerican collegiate athletes, and hundreds of leading human performance experts.

DURING YOUR OBJECTIVE - Keep hunger at bay and control the controllables.

To keep hunger at bay, you’ll want to ensure all your meals contain a dose of lean protein. When possible, aim to include whole grain carbohydrates instead of the white, refined alternatives. Pairing protein with fiber is the best way to keep hunger at bay and reduce the need to snack constantly.

THE PLAN -

These go-to meals can be whipped up for a group in a short period of time, and at a relatively low-cost:

TRY THESE -

• C hicken or beef stir fry with mixed vegetables and rice • Chicken curry with wholegrain rice • Chicken caesar salad with light dressing • Turkey burgers and homemade sweet potato fries "Control the controllables” – we all know that’s key for firefighters. You can’t expect to follow a perfect diet. It’s just not realistic. When you’re out on back-to-back calls in the morning, don’t beat yourself up for wanting to stop at a gas station and grab some snacks. What can help is a mental checklist or guide to help you navigate suboptimal environments like a gas station or fast-food joint, so you’ll make the best choice possible out of what you have. Here are some nutritional tips for a busy day on the rig:

TRICKS OF THE TRADE -

• S tock the rig with non-perishable snacks at the outset of the week (energy bars, protein snacks, nuts and seeds, dried fruit, etc.) • W hen stopping for snacks, look for high protein content and low to moderate added sugar, saturated fat, and sodium content • W hen stopping for lunch, go for the option with lean meat (not battered, fried or breaded) and ask for the brown or whole grain version of the grain • F ind some go-to snacks that you enjoy and don’t be afraid to grab these every time. Making decisions about the food you eat on a daily basis can cause decision-fatigue which may lead to burnout and push you back to unhealthy food options. In terms of hydration, be specific. On busy days, firefighters may sweat a great deal. One good way to assess your hydration on those days – and really, at all times – is to monitor the color of your urine throughout the day, looking for a light, pale yellow hue. The frequency of your need to use the bathroom is another good indicator. Have you had to go ten times? Have you not gone at all? Neither is optimal and what you need to do in each case is obvious.

THE NIGHT SHIFT YOUR OBJECTIVE - Maximize your quality of

sleep and fuel reasonably (not excessively) during late night calls. I’d never suggest that firefighters get more sleep when on shift because it’s simply not possible. Instead, my recommendation is to maximize the quality of your sleep using a powerful collection of nutritional tools.

THE PLAN -

Here are some suggestions to maximize your quality of sleep:

TRY THESE -

• E at lean protein (chicken, turkey) with carbohydrates and fat at least two hours before bed. Tryptophan is an amino acid in protein that gets converted to serotonin, and then to melatonin – our sleep hormone • A void simple, refined carbohydrates in the hour before bed • D on’t drink excessive amounts of water in the final hours before bed

TH E WRAP U P

• Cut off caffeine at least five to six hours before bed

These strategies are just some of the many ways that you can help mitigate the negative impacts of shift work on your nutrition, health, and sleep. To avoid burnout, try them one by one, rather than incorporating them all at once.

Being hungry in the middle of the night is common during a shift at a firehouse. Sometimes lack of sleep increases our desire for salty and sweet foods and staying awake longer impacts whether or not we feel hungry. So, try to gauge your hunger:

TRICKS OF THE TRADE -

• A sk yourself if you are truly hungry before reaching for that snack • S nack on some cold meat or other source of protein that won’t tempt you to over-indulge • Stay away from refined carbohydrates

Start by making some overnight oats. If you find that a healthy start to your day helps you build momentum and you enjoy the kick of energy you feel, make your next move a nutritious lunch, and then add some wisely chosen snacks on the rig, etc. By employing one strategy at a time, you’ll be able to create a diet that optimizes your energy and fuels you for great days ahead.

JAN - APR 2022

LIFESTYLE

Let’s face it, a firehouse is a breeding ground for friendly humor and practical jokes. Having a joke played on you means you’re part of the family, you’ve made the cut, and you now have a cool story about how you lost your eyebrows. jokes have been been around as long as humans have. We’re great observers and can often see weaknesses in others, opening the door for a practical joke or two. Spiders wouldn’t be nearly as popular, for example, without all the attention they get in practical jokes. The same goes for water balloons, shaving cream, itch powder and laxatives. But like all things that bring joy to everyone but the subject, a practical joke can easily cross a line. The trick is knowing how to make everyone laugh, including the butt of the joke. Enter funny guy, impractical joker and retired firefighter Brian Quinn. If there is one guy in the room who knows about the power of laughter, it’s him. Creator and one of the hosts of the TV show Impractical Jokers, Quinn looks back on his time as a firefighter with pride and

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was hysterical to the 22 year-old kids. I still love those guys.”

WITH

BRIAN QUINN By Lean Sobon

“THE FUNNIEST COM E D I AN S I N T H E WO R L D A R E IN FIREHOUSES,”

great memories of all the fun he and his crew had together. Entering the profession shortly after 9/11, Quinn and those in his academy class were in a unique role. “We were part of a rebuilding,” he recalls. “The firehouses then were heartbroken. Your job was to get out there and bring life to the firehouse. Go in and form the hockey teams. This is part of what was lost in 9/11 – the culture. Things the public didn’t see. It was a unique time to be in the department because you still had so many 9/11 guys.

Firehouses were like a wake. Everyone knew someone who died.” Quinn looks back fondly at his time as a firefighter and speaks highly of how important that job was to him. “My takeaway from the job is this: I worked with the greatest guys and had the best time of my life, being a part of something bigger and more important than me. None of it is sad or negative. It was an honor to do it and be a part of it,” says Quinn. “I was 28 when I got on and I was the old guy. I was called the old man. It

Quinn knows all about the value of humor in the firehouse. “You need to rally around each other and find ways to laugh,” he says. “If you go to the firehouse and no one calls you an asshole in the first half hour, that means someone is mad at you.” And humor is what Quinn does exceptionally well. With nine seasons of Impractical Jokers under his belt and almost eight years of service as a firefighter in New York, Quinn knows that every firehouse is a perfect recipe for a great practical joke. “I grew up loving Ghostbusters (they lived in a firehouse) and that’s what got me interested in the service. We lived on Staten Island which is a pretty unique place. My dad worked for the transit authority. Over half the people I knew were cops (and many of my friends were cops), firemen, bus drivers, train drivers or mafia,” jokes Quinn, who attributes some of his passion for the job to family members who are also firefighters.

W E AS K E D S O M E H U M O R E X P E R T S : SINCE WE AREN’T ALL PROFESSIONAL COM E D I AN S , I S T H E R E S U C H A T H I N G A S TA K I N G A J O K E T O O F A R I N THE FIREHOUSE? You need to ask yourself a few questions first, such as: how well do you know your audience? Is the joke off color? Will the joke offend more than it entertains? These are great barometers to consult when dreaming up and delivering your joke. The more you know about your target audience, the better the joke will be received.

W H AT I F T H E P R O B L E M I S N ’ T T H E D E L I V E R E R B U T R AT H E R T H E R E C E I V E R ? If you’ve been the target of a practical joke, take a minute to determine whether you were hurt and offended or truly entertained - and even quietly flattered to be the center of attention for a moment.

CO N S I D E R T H E J O K E R ’ S I N T E N T I O N S Think about who the joke came from and what the intention of the joke really was. And lighten up. Despite what you may think, not nearly as many people care about your receding hairline as you might think!

C H O O S E Y O U R B AT T L E S We all want to get someone back the moment a joke is played on us, but doing so every time might make the atmosphere tense. Plot your strategy carefully and remember, revenge is a dish best served cold.

C A N Y O U L E A R N T O L A U G H AT Y O U R S E L F ? Being able to laugh at yourself, while others are laughing too, bolsters your confidence, shows what a good sport you are and might slow the practical joking. If the gang doesn’t get a rise out of you every time Frank eats your lunch or switches out your shampoo for mayonnaise, they’ll find a more reactive target!

S E T YO U R B O U N DA R I E S Don’t expect people to know your boundaries if you don’t tell them what they are. If you’re sick of spending all your free time on the throne because someone keeps putting a laxative in your coffee, you need to take the joker aside for a quick word.

BE INCLUSIVE “Everything we’re doing now is built on what the guys did in the past. Even if it changed for the better over the years, it got that way because of the salty old dogs,” says Quinn. “Call a retired guy and take him out for a drink… listen to his stories for the 800th time. I found out how quickly you turn into the boring guy with all the stories!” When we become firefighters, most of us are planning to stick around for a long time. If a good joke is what keeps the spirit alive at work, be a good sport and share in the moment so you can all have a laugh together. Joking around helps build camaraderie and fosters a team environment. Creating bonds through humor strengthens relationships at the firehouse and makes the job fun, helping to drown out some of the sad and the bad.

JAN - APR 2022

FITNESS

LEARNING FROM THE BEST F I R E H A L L P E E R F I T N E SS COAC H I N G By Jake Patten, SCC, TSAC-F, USAW. Pn-1, Strength & Conditioning Coordinator

PEER FITNESS COACHES ARE A VITAL SPOKE IN THE HEALTH AND WELLNESS WHEEL. NOT ONLY ARE THEY FORCE MULTIPLIERS FOR THE PROGRAM ITSELF, BUT THEY ALSO HELP US STAY PROACTIVE AND INVOLVED WITH OUR PEOPLE IN THE FIELD. Departments of all shapes and sizes benefit from having a PFC program because it strengthens the bonds between our brothers and sisters, especially in the realm of fitness, as well as in the profession. Our program was set up to comply with standards established in the Wellness Fitness Initiative (WFI) and we believe that peer fitness coaches are the key to improving and maintaining the wellness and fitness of fire and rescue personnel. PFCs also assist in the physical training and assessment of incumbent personnel and recruits. Strength and conditioning may have many goals, but none is as important as reducing the risk of injury. Having the knowledge and ability to train your mind and body to withstand the everchanging landscape of the job, as well as life in general, is paramount. From fundamental movements, assessments, and motivation to building fortitude, a peer fitness coach’s program can really help to shape a tactical athletic agency. Through trial and error, I have found that managing a PFC program is no different from running an intern/ graduate assistant program in the sports realm. You need to establish a team of firefighters who wish to be influential

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teachers in the world of health and wellness. Once you have those coaches, it is up to the program coordinators to keep them task-oriented and engaged with our tactical athletes. After our pilot PFC group ran through the initial phases of our new fitness standards assessment and a few other elements we included in our operational realm, we wanted to reward their hard work and dedication with something that would benefit them inside and outside the firehouse.

“

WE ARE THE 9-1-1 THAT THE FIREFIGHTERS CALL WHEN THEY NEED HELP.” We have more than forty coaches involved in our program, eleven of whom were certified during the pilot program. The NSCA’s (National Strength and Conditioning Association) TSAC-F (Tactical Strength and ConditioningFacilitator) course was the first thing that I felt would be a great return on investment for our coaches as well as for our department in general. I believe that this course and certification give my firefighters, and many other tactical athletes and coaches, the best “bang for their buck”. This certification provides our coaches with an array of tools and knowledge they can take to their workplace and use to educate those around them. It also provides me, as a program coordinator, the ability to delegate to my

coaches so that participants aren’t hearing the same message and teachings coming from the same coach all the time. This gives me the confidence that my certified coaches are better prepared to handle fitness adversities as well as operate the many fitness-related programs within our department; do fitness assessments; teach functional movement workshops; run workout groups, and so on. It’s a certification process that is challenging but not as demanding as some other accredited versions can be. Currently, we have established tasks that each of our peer fitness coaches must complete in order to be eligible for the annual TSAC course. The PFC task book is simple but effective, so our coaches can showcase their passion to be involved, and provide us with trackable information. This task sheet is designed so that each coach knows where they stand in the program, and it keeps them on track to accomplish necessary items. There are four categories of tasks that each coach must participate in, and a set number of times for each category. The number of times can also depend on the level of experience of the coach, specifically if they are currently TSAC-certified. For example, in order for our newer coaches to be eligible for the TSAC course this calendar year, they need to lead and manage four sessions for each four categories, i.e. four workout groups, four fitness assessments, four light duty workout groups, and four recruit school workouts (as depicted in the yellow sections of the chart on the next page).

PHOTO (LEFT) BY STEVE BAER FIREDOGPHOTOS

For each category, each month, I send out emails asking for everyone’s availability. With forty coaches working ten to fifteen days a month, three shifts each, it can be chaotic to get our upcoming month's events covered. Having wall calendars, notebooks, and outlook notes really help me stay on top of who I have working events, especially when there are multiple coaches working multiple events on the same day. Monday through Friday we have two to three coaches leading workout groups and assessing people, from our Wellness and Fitness facility to our Occupational Health facility. So far, our program has been running smoothly and I’m proud to say that we’ve been throwing a lot at our coaches. Through trial and error, our coaches are learning to run a workout group, operate the clock and music, make modifications for people on the fly, and coach the group with proper cues and guidance. It really boils down to having a program that helps to grow our own people. That’s what will help build rapport, trust, and confidence in our division to provide our people with the backing and support that they deserve. For the record, our fitness assessment results have shown improvement over the previous year. We expect to certify fifteen new coaches via TSAC in the fall and are working with the NSCA and TSAC to establish our own innerdepartment CEU (Continued Educational Units, needed to recertify) program for TSAC recertifications. Our goal is to help to set a standard for other agencies to use alongside TSAC to better our industry altogether.

PEER FITNESS COACH TASKS TASK

SESSION 1

SESSION 2 SESSION 3 SESSION 4

MORNING WORKOUTS

DATE:

SIGNATURE:

DATE:

SIGNATURE:

FMAPS (FITNESS MEASUREMENT ASSESSMENT)

DATE:

(INJURED/OUT OF THE FIELD)

SIGNATURE:

RECRUIT SCHOOL WORKOUTS

DATE:

SIGNATURE:

LIGHT DUTY WORKOUTS

WELL-FIT PFC MEETINGS

COACHING TIER STANDARDS

DATE:

TIER 1: 2 SESSIONS OF EACH

INITIALS: DATE: INITIALS:

TIER 2: 4 SESSIONS OF EACH

OUR TSAC COACHES – OF WHICH WE HAVE 12, INCLUDING ME – NEED TO PARTICIPATE IN TWO SESSIONS OF EACH CATEGORY (AS DEPICTED IN THE BLUE SECTIONS).

As good friend and mentor John “Coach” Hofman always says of coaches, “We are the 9-1-1 that the firefighters call when they need help.” The best way to answer that “call” is to show we are wellequipped with knowledge and are the people who understand the nature of this business we call health and wellness.

JAN - APR 2022

Being a firefighter or EMS provider is tough. Remember that you’re not alone. Most people are aware of the physical demands that emergency responders face. But it’s important to realize the impact on your mental wellbeing, too. TM

Taking care of your mental health is just as important as managing your physical health. The National Volunteer Fire Council is here to help with resources to Share the Load.

Share the Load™ Program

nvfc.org/help

Directory of Behavioral Health Professionals

nvfc.org/phfd

Psychologically Healthy Fire Departments Toolkit

nvfc.org/phfd

A program that provides access to critical resources and information to help emergency responders and their families manage and overcome personal and work-related behavioral health challenges.

A listing of local providers who are equipped and ready to help emergency responders, rescue workers, dispatchers, and their families with their behavioral health needs.

A comprehensive toolkit designed to help fire department leaders promote and support mental wellbeing among their members and create a successful, high-performing department.

RECIPE $3-4 / PERSON

50 M I N U T ES

RECIPE DEVELOPED BY MEGAN LAUTZ (@RESCUE.RD) WITH HELP FROM ABAGAIL STULTZ

ENCHILADAS T I LAP I A AN D B LAC K B E AN

Why fish instead of chicken? Fish is a great substitute for fatty meats because it contains healthy unsaturated fats, including omega-3s. Whole fat dairy and meat products such as beef are typically high in saturated fat, which is

C RAC KYL MAGAZ I N E

thought to raise cholesterol. The American Heart Association recommends eating two servings of fish per week to maintain healthy cholesterol levels and ultimately lower your risk for developing heart disease or stroke.

INGREDIENTS LIST

Nutrition: 1.5 Enchiladas: 1000 calories (750 calories for one), 96g carbohydrates, 47g fat, 67g protein. To reduce calories, cut cheese quantity in half.

6 PEOPLE 2 bags of Tilapia filets (total 8 oz) 6 Tbsp olive oil 7 ½ cups of cooked Spanish rice 4 ½ cups of black beans, drained and rinsed 5 cups shredded Monterey Jack cheese 8 ¾ cups red enchilada sauce 10 flour tortillas Optional: Fresh cilantro

10 PEOPLE

14 PEOPLE

3 bags of Tilapia filets (total 12 oz) 7 Tbsp olive oil 11 3/4 cups of cooked Spanish rice 6 ½ cups of black beans, drained and rinsed 7 ½ cups shredded Monterey Jack cheese 10 cups red enchilada sauce 15 flour tortillas Optional: Fresh cilantro

4 bags of Tilapia filets (total 16 oz) 10 Tbsp olive oil 15 cups of cooked Spanish rice 9 cups of black beans, drained and rinsed 10 ½ cups shredded Monterey Jack cheese 18 cups red enchilada sauce 21 flour tortillas Optional: Fresh cilantro

DIRECTIONS 1. Preheat oven to 375 degrees. 2. Cook rice using instructions on packaging.

6. Roll tortillas and place side by side in a baking pan or oven-safe dish.

3. While rice is cooking, heat olive oil in a small pan, season tilapia filets with salt and pepper, fry until completely cooked and remove from heat.

7. Pour enchilada sauce over top of tortillas and sprinkle remaining cheese on top. 8. Bake for 25 minutes and serve.

4. Use a fork and break tilapia into small, flaky pieces..

9. Optional: garnish with cilantro.

5. In the center of each tortilla, distribute fish, black beans, rice and a little bit of cheese.

FOR VEGETARIAN TEAM MEMBERS Replace chicken with black beans and pinto beans. Roll 1-2 enchiladas separately and mark tortilla.

JAN - APR 2022

\\ TELL US ABOUT MODERN DAY LEADERSHIP

THE MODERN DAY LEADER: A CONTEST Leadership today is complex and transcends the firehouse. In 2,500 words or less, tell us about a time your company officer exhibited modern day leadership. Visit Darley.com/Contest to learn more. Winner receives $5,000 and a special feature experience with Darley. \\

SCAN TO LEARN MORE

YOU RELY ON INSTINCT, BECAUSE THE WORLD RELIES ON YOU.

INSTINCT® SOLAR THE SOLAR POWERED GPS SMARTWATCH WITH SMART NOTIFICATIONS, HEART RATE* AND BUILT IN SPORTS APPS.

CRACKYL Magazine - No.4 (Jan/Feb/Mar)

Articles inside

CAN YOU TAKE A JOKE? WITH BRIAN QUINN!

SHINING A LIGHT ALI ROTHROCK

RESCUE ON ICICLE CREEK

THE HAPPINESS SOLUTION

FAT FACTS

OPENING YOUR THIRD EYE

JASON URIBE: RACING INTO CHALLENGES

MAKING THE CONNECTION BETWEEN HEAD AND HEART

REACHING RESILIENCE

MATTHEW MACKENZIE