DARK HUMOR CHEWTHIS!ON THE POWER AND PERILS OF SELF-TALK STRIKING THE HOME/WORK LEADERSHIP BALANCE WIND THERAPY FIREFIGHTERS HAVE FOUND THE ULTIMATE EXCUSE TO RIDE STRESSNINJA NOW THIS RUNNING!IS ARE YOU THRIFTY,CHEAP?FRUGAL OR ESSELSTYNRIP SLAYERDRAGON FALL 2022
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14 20 NINJASTRESSABE 24 PERILSANDPOWERTHESELF-TALKOF FRUGAL,YOUARECHEAP?ORTHRIFTY ESSELSTYNRIPSLAYER)(DRAGONLIGHTTHESHEDDINGHUMORDARKON 26 THERAPYWIND 36 40 FEATURED in this issue 52 RUNNINGISTHISNOW
CONTENTS14SHEDDING THE LIGHT ON DARK HUMOR Lifestyle 16 INVENTOR RESCUE Lifestyle 20 BE A STRESS NINJA Stress 23 CHEW ON THIS! 24 THE POWER AND PERILS OF SELF-TALK Health 26 WIND THERAPY Stress 32 SIMPLE TOOLS FOR YOUR FIRE STATION GYM: THE SANDBAG Fitness 34 WHY IS SAYING THANK YOU SO HARD IN FIRST RESPONDER RELATIONSHIPS? Relationships 36 ARE YOU FRUGAL, THRIFTY OR CHEAP? Finance 40 RIP (DRAGONESSELSTYNSLAYER) Health 48 GEARING UP 51 FEELING SHORT ON PASSION? 52 NOW THIS IS RUNNING Lifestyle 56 MAYBE IT’S NOT YOUR GEAR Fitness 59 JAKEBREAK Comic 60 MAKE WILLPOWER WORK FOR YOU Stress 62 BIOHACKING THE FIREFIGHTER BODY Fitness 64 RESCUE YOUR FUTURE Fitness 69 DOES HEREDITY PLAY A ROLE IN FIREFIGHTER CANCER? Health 72 HOW TO MAINTAIN LIMBER LEGS Fitness 74 BALANCING WORK & HOME LEADERSHIP Relationships 76 YOUR MONEY SHOULD WORK AS HARD AS YOU DO Finance 79 GET PUMPED ABOUT GAS SAVINGS 80 PLANTSTRONGMUSHROOMFAJITAS Recipe
Keep your personal and professional bar high so that any step towards your goal becomes simply a piece of the journey and not a roadblock. Surround yourself with people who allow you to be encouraged by failure and don’t point fingers or predict your failure.
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 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 Firefighterscareers.are
CRACKYL Magazine is proud to be partnered with The Movember Foundation, a leading global organization aimed at supporting and raising awareness for men’s health, specifically testicular and prostate cancer, as well as men’s mental health and suicide prevention. Movember is changing the face of men’s health on a global scale, raising funds to deliver innovative, breakthrough research and support programs that enable men to live happier, healthier, and longer lives. Firefighters are at a statistically higher risk for cancer, heart disease, and mental health. Now more than ever, CRACKYL is encouraging all of our brothers to step up and visit their doctors to discuss their prostate and testicular health. Those interested in donating to The Movember Foundation can do so by visiting movember.com
This issue also takes you for a ride with firefighter motorcycle clubs across North America to learn just how important “wind therapy” can be for your health (pg 26).
A LETTER FROM THE PUBLISHER
HOW WE FAIL IS MORE IMPORTANT THAN WHAT WE FAIL AT. When we turn our attention to improving ourselves, learning a new skill, or starting a new adventure we often overlook the small stumbling blocks that can slow us down or keep us from reaching our goals. Luckily, the brain has a way of skipping these details in order to boost our gumption and get us to start. Call it a survival mechanism.
Personally, I find that as soon as I say the new goal out loud and tell someone about it, it becomes real. This declaration gives my subconscious, which has been doing all the planning up until this point, free reign to run full steam ahead. Once we have begun our ascent to the new goal frontier, we do things that help us embrace the exposure to something new. We can allow ourselves to have hiccups in the journey –because what great adventure ever came without adversity?
“OUR FATHERS, PARTNERS, BROTHERS AND FRIENDS ARE FACING A HEALTH CRISIS, YET IT’S RARELY TALKED ABOUT. MEN ARE DYING TOO YOUNG. WE CAN’T AFFORD TO STAY SILENT.”
- MOVEMBER
PUBLISHER Kory Pearn
Enjoy the read! Cheers,
WHY THE NAME CRACKYL?
This issue introduces us to Rip Esselstyn in our cover story (pg 40). Rip, who comes from a passionate line of plant-based health experts, knows all about the benefits of plant-based diets for firefighters – because he was one! Also in this issue, if you’re a runner (or looking to become one) we’ve showcased the sport of Canicross – running with your dog (pg 52).
Remember: to win, you can't be afraid of losing.
Understanding how we fail is critical to the framework of goal setting. There are many factors that could skew the outcome, including timing and if the advice you followed was bad. Are you easily distracted? Do you need a better support network? Do you have the resources you need? Perhaps you’re unclear about what your goals are.
At CRACKYL, we want to be the firefighter in the station who has a lot of those answers and provides accurate, practical, and life-changing solutions to the problems we all face.
notorious for sitting around the firehouse, 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 the month and just can’t get along with the co-workers who are the most like us.
PUBLISHEREDITORIAL/FOUNDERKORY aACCOUNTDIRECTORBUSINESSEDITORIALKPEARN@CRACKYLBUSINESSMEDIA.COMPEARNEDITOR-IN-CHIEFLIZFLEMINGDIGITALEDITORLEAHSOBONCOPYEDITORMARTHACHAPMANEDITOR@CRACKYLBUSINESSMEDIA.COMDESIGNEDITORIALDESIGNERSARAHROSSDESIGNERNICOLEMANNELLDEVELOPMENTDIRECTOROFBUSINESSDEVELOPMENTDYLANLABELLEDLABELLE@CRACKYLBUSINESSMEDIA.COMSALESOFINTEGRATEDFIRESALES&MARKETINGALANMACPHERSONAMACPHERSON@CRACKYLBUSINESSMEDIA.COMDIRECTOROFSALES&CONSUMERMARKETINGBEATRIZFRIZBFRIZ@CRACKYLBUSINESSMEDIA.COMCOORDINATOR&SOCIALMEDIACLIENTSERVICESMARIAPELLETIERMPELLETIER@CRACKYLBUSINESSMEDIA.COMPARTNERSHIPSPARTNERSHIPMANAGERMATTRUMASMRUMAS@CRACKYLBUSINESSMEDIA.COMPARTNERSHIPCOORDINATORNORAURSULESCUNURSULESCU@CRACKYLBUSINESSMEDIA.COMCONTRIBUTORSELIZABETHANDERSON,MARTHACHAPMAN,RIPESSELSTYN,CARRIEFLEETWOOD,LIZFLEMING,DANIELLECOOKKAWASH,RAEKRICK,JENMALIA,RICKMARKLEY,RICKMAURO,RYANPROVENCHER,ROYSMALLEY,LEAHSOBON,TARASOPRANO,GERALYNST.JOSEPH,DESIREESWANCE,DAVIEJAMESVAUX,FRANKVICUSO,DOUGWALLACE,AARONZAMZOWCOMICCARTOONISTJEFFMAKSUTACRACKYLMagazineispublishedfourtimesayearbyCRACKYLMediaInc.withcopiesdeliveredtofirefightersacrossNorthAmericaandbeyond.Nopartofthecontent,includingbutnotlimitedtoeditorial,advertisingorphotography,maybecopiedorreprintedwithoutthepermissionofthepublisher.ISSN#2563-612XPUBLISHEDANDPRODUCEDBY:CRACKYLMEDIAINC.SUBSCRIPTIONSORDERAPRINTSUBSCRIPTIONFORONEYEARFOR$59.89USDCRACKYLMAG.COM/SUBSCRIBETOORDERMULTIPLESUBSCRIPTIONSCONTACT:INFO@CRACKYLBUSINESSMEDIA.COMSIGNUPFORADIGITALSUBSCRIPTIONCRACKYLMAG.COMTheopinionspresentedinourmagazinearethoseoftheauthorsofthearticles.Weenjoytheopportunitytopresentvarietyofviewpointsbutdonotnecessarilyendorsethem.ONTHECOVER:RIPESSELSTYN EMERGENCY MEDICINE MICHAEL GUIRGUIS, M.D. BEN TANNER, EMERGENCY MEDICINE PA EXERCISE SCIENCE ANTHONY DE BENEDICTIS, CAT(C), CSCS TODD CAMBIO, BS, BA, CSCS BRITTANY S. HOLLERBACH, PH.D. JIM MCDONALD, NSCA, CPT, CSCS, TSAC-F HUSSIEN JABAI, MS, CSCS, TSAC-F, CPT TRISHFINANCEVANSICKLE, LLQP, CSC MATTHEW BROOM, BBA, CFP JOE KOZIKOWSKI, NSCA-TSAC-F, PN2, PPSC INTEGRATIVE HEALTH NOAH GENTNER, PH.D., NBC-HWC MENTAL HEALTH ASHWIN PATEL, PH.D ANASTASIA MILLER, PH.D. SARA A. JAHNKE, PH.D. SIMON MATTHEWS, FASLM DIPLLBLM, MHLTH SC, NBC-HWC, MAUREENNUTRITIONICF-PCCSTOECKLEIN, RD MEGAN LAUTZ, MS, RD, TSAC-F PATRICK MCCARTHY, MS SEX & RELATIONSHIPS CARRIE FLEETWOOD, B.A., M.ED., R.P. O.A.M.H.P. SLEEP HEALTH BEVERLY DAVID, REGISTERED PSYCHOLOGIST PH.D., CLIN.PSY.D, CLIN.PSYCH WENDYSTRESSLUND, BSCN, MSC DONNIE HUTCHINSON, MBA, PHD TINA BONNETT, ED.D, M.ECED., R.E.C.E., CERTIFIED TRAUMA INTEGRATION CLINICIAN JOHNTRAININGHOFMAN, CSCS-D, TSAC-F D, MS HUSSIEN JABAI, MS, CSCS JAKE PATTEN, SCCC, TSAC-F, USAW, PN-1 AARON ZAMZOW, BS-HEALTH AND WELLNESS, NSCA-CSCS, NASM-CPT, ACE-PEER FITNESS, PN1 DAVID VAUX, DANIELLEWELLNESSMSCCOOKKAWASH, MS, RD, NBC-HWC ALWYN WONG, BSC, DC, ART, MED. AC. CRACKYL EXPERTS THANK YOU TO OUR PARTNERS @CRACKYLMAG
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Keynote Speaker Jake Clark of
FDNY Dr Sara Jahnke The Center for Fire, Rescue & EMS ResearchHealth Dr Jeff Burgess The University of Arizona Brandon Dreiman Indianapolis IAFF Local 416 Retired Captain Chris Fields Oklahoma
FDNY
Deputy Chief Frank Leeb City
(OK) Fire Department
Presented By: OUR SPEAKERS October 26th, 27th, & 28th 2022 Hilton Garden Inn Beavercreek, OH Tickets Start at $50 Hotel Rooms Start are $119 Per https://events.brothershelpingbrothers.orgNight Keynote Speaker Travis Howze Former US Marine, Firefighter, Police Officer, Comedian, & Author
Retired Captain Mike Dugan
Founder
Save a Warrior
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“Aside from being dead, he’s healthy.perfectly ”
LIFESTYLE
shedding the light
The coroners of the much-loved TV show "Law and Order" really did have all the best lines – wry comments offered in confidence within the cold confines of the morgue to the hardened, tough detectives just trying to do their job.
DARK HUMOR ISN’T COOL WHEN IT’S CRUDE OR CRUEL, BUT IT CAN BE A COPING MECHANISM OUT OF EARSHOT... A CATHARTIC SURVIVAL INSTINCT.
By Doug Wallace on dark humor
14 | CRACKYL MAGAZINE
In the study "Whatever Gets You Through Today: An Examination of Cynical Humor Among Emergency Service Professionals", researchers Alison Rowe and Cheryl Regehr write that “the theoretical and research literature on humor, and specifically dark humor, suggests that it is not only almost universally utilized by emergency personnel, but that it is vital to their profession. In stressful life-and-death situations, individuals use dark humor as a method of venting their feelings, eliciting social support through the development of group cohesion, and distancing themselves from a situation, ensuring that they can act effectively.”
by anyone outside the group,” she writes. “Backstage humor might be a employedthathaveRoweus.’alsothinkhadpostscriptdemographicon‘youtobethere’toit'sfunny;it's‘youhadtobe”andRegehrdeterminedthelanguageindarkhumor can
WHEN IT’S NO JOKE
”
Everyone has joked or laughed inappropriately at some point in their lives, thanks to stress or nerves. “Too soon?” comes to mind, the punchline offered when we’ve made fun of a bad situation soon after hearing of its occurrence. Yuks all around.
While it may seem wrong or illtimed, morbid humor steps in, often instinctively, to hammer a bad feeling into submission, like a form of comic relief.
This is a cathartic way to cope with the stresses of the job, a psychic survival tactic.
indeed be viewed as highly offensive to others. “For instance, paramedics have their own terms to describe the definitive state of the victim –for example, a ‘crispy critter’ is the code word for a body that has been badly burned, while a 'greenie’ is used to define a body that is in an advanced state of decay. While such terms may seem outrageous to individuals who are not directly involved, the use of humor in these situations provides an effective coping mechanism against stress and prevents professional burnout in individuals confronted with death, bereavement and human suffering.”
“It’s like a deflection,” says one Toronto firefighter. “You’re pushing away the gruesome details that you’re seeing so you can think about something else, something lighter, so it doesn’t get stored in your brain. You shirk it off with a comment. My wife sometimes says: ‘You’re so cold!’ But if I didn’t let off the steam, I’d lose my mind,” he says.
you can think about something else, something lighter.
This peer support offers counseling on dealing with traumatic events, allowing firefighters to share their experiences, learn more about coping skills and obtain any referral consulting information they might need.
Check to see what similar resources are available in your area and access them if you need help.
“Emergency professionals in several studies have reported that humor in highly demanding situations can break the tension and allow them to refocus on the important tasks at hand,” the report states. “Laughter in this situation can function to disrupt physiological stress responses by increasing exhalation and reducing muscle tension.”
So when is it OK to be the comic narrator of someone’s misfortune? This depends on the audience. The majority of gallows humor takes place within the confines of confidence. In reading the audience, the jokester knows he or she is in a safe place. And language that seems OK backstage or among friends often isn’t appropriate in front of the injured or the unfortunate.
“Many groups develop a backstage language not meant to be understood by outsiders,” writes American ethics professor Katie Watson in her Hastings Center Report piece, Gallows Humor in Medicine.
“It's how they talk ‘when it's just us.’ Teachers in the teachers’ lounge, firefighters in the firehouse, war correspondents in the hotel bar – none of what they say ‘backstage’ is meant to be heard
THIS IS JUST BETWEEN US
“You’re pushing away the gruesome details that you’re seeing so
Spouses are accustomed to sharing details about each other’s work, of course. And
But dark humor or “gallows humor” – grim or ironic fun poked in a desperate or hopeless situation, remarks made about unpleasant subjects like death and illness – is commonplace among the folks at the receiving end of 9-1-1. Firefighters, police, paramedics, emergency room nurses and doctors: you can bet that they all have experienced or contributed to gallows humor in one way or another. The military, too, of course (we’ve all watched enough action movies, not to mention the TV classic MASH). The terminally ill can be included here, too, another subgroup finding levity amid bleak reality.
while the emergency worker’s spouse can often be grouped with the “in crowd,” a boundary may need to be outlined, to ward off Speakingover-sharing.ofwhich,when does the joke go too far? There’s a fine line. In its mildest form, dark humor is not meant to belittle the subjects, but to bring levity to a tense day. In its most severe, it is a definite no-no. Many fire departments have a zero tolerance policy on talk that is merely crude, like making fun of a person’s body parts, or that is used as a weapon for humiliation. Or bullying. But gallows humor is not derogatory humor.
In the long run, human reaction is just that – human – and humor plays a role in any job, the firehouse being no exception. Laughing creates unity and the feeling that you are conquering a bad situation together. It helps firefighters develop a distance that protects their emotional state so they can concentrate on the dangerous and unpleasant tasks at hand, relieving both psychological and physiological stress. And if you’re not laughing a little bit, you may not be coping.
If you are experiencing too much stress with no way to alleviate it, there are professionals who can help. For example, Toronto’s Critical Incident Stress Team is staffed by a volunteer committee of active and retired Toronto Fire Services employees and can be reached at 416-338-9327.
Though he retired as a firefighter in 2021, he’s still rescuing people - but in a very different way. Chris rescues inventors from the grimy grip of unscrupulous consultants and businesses that profess to help when they only want to line their own pockets.
It’s a tricky world, akin to those talent agencies that collect huge fees from proud, perhaps gullible, parents who are told their children have “star potential” whether or not they have a drop of potential.
RED FLAGS INCLUDE OF KIT” TOTAL ABSENCE OF THE SOUNDS TOO TO
By Rick Mauro
EVIDENCE OF SUCCESS. BASICALLY, IF
OR A “PATENT KIT” AND A
GOOD
BE TRUE, IT PROBABLY IS. LIFESTYLE 16 | CRACKYL MAGAZINE
In 2002, Chris invented Trakbelt 360 (trakbelt360.com), a belt that rotates around your waist to give you easy access to whatever you’ve attached to it, from construction tools to photography gear. The idea came to him while he was working as a firefighter.
“You’ll hear about these inventor-help agencies on major cable news networks and elsewhere, passing themselves off as legitimate and effective,” says Chris. “But what they don’t say is that only one percent of their clients ever see success with their inventions. Scamming inventors is a $100 million industry.”
“As a photographer for the fire department’s forensics unit, I responded to a building collapse with reports of people trapped. Thanks to my training as both a first responder and photographer I was able to access the collapsed area and photograph other firefighters searching for people trapped.
Chris Landano was a first responder for more than 20 years, a New York City firefighter whose job was rescuing people.
OFFERS
OFFER
A “FREE INVENTION
Sleazy companies are always looking for ways to take advantage of inventors, so Chris’ goal is two-fold: to educate and protect inventors and, when an invention truly has potential, to help them get their product to market. His passion is born of experience because Chris was once a victim.
inventor rescue
“Ask us before making a decision to pay any coaches or service providers looking for a large upfront payment,” Chris says.
Chris says many firefighters have a natural affinity for inventing. “Firefighters are very handy. They’re tinkerers who are often asked to solve problems in the firehouse that could result in creating something with potential as a consumer product.” And in the firehouse, they have all the tools necessary to invent at their disposal. What they don’t necessarily have, however, is the business savvy to take a product from concept to prototype, on to manufacturing and finally to
Inventors also need to ask what materials are required, what the unit cost would be and what retail price customers would be willing to pay. Calculating marginal potential is also key, Chris explains. Typically, it’s four times cost, so if your product costs $10 to make, you should plan to sell it for at least $40. Your marginal potential could drop to three times the cost if you plan on selling only directly to consumers and not through traditional retail channels. Other key questions involve identifying your sales network, as well as planning packaging and package design.
nor has it been previously patented at any time. Google Patents works with the U.S. Patent database and, according to Chris, is much easier to use than the United States Patent and Trademark Office search feature.
A final pivotal issue for any inventor, according to Chris, is determining whether or not you can obtain patent protection. Inventor Rescue suggests you leverage the power of Google (Google. com/patents). You can use keywords searches to find any patents for products that are like yours. If you find something similar or close to your idea, save the name of the product and patent number to show your patent attorney.
Inventor Rescue’s website is filled with an impressive array of resources for inventors, including links to applicable laws, podcasts, news stories and connections with reputable attorneys.
Inventor Rescue has applied to become a registered not-for-profit corporation and, as he looks to the future, Chris even envisions a mobile service vehicle fashioned to resemble a fire truck that he’ll take to trade shows. We’ll be watching for that – but in the meantime, if you have an idea that’s just burning to come a reality, check out Chris!
Not wanting others to go through the same ordeal, Chris created Inventor Rescue. The bonus? Running the company gave him a way to continue rescuing people even after he’d retired from firefighting.
INVENTORRESCUE.COMFALL2022| 17
The scam alert page is particularly enlightening. Red flags include offers of a “Free Invention Kit” or a “Patent Kit” and a total absence of evidence of success. Basically, if the offer sounds too good to be true, it probably is.
FINALLY, EVERY INVENTOR SHOULD ASK: “WHAT IS MY UNIQUE SELLING PROPOSITION (USP)? WHAT SEPARATES MY PRODUCT FROM OTHERS ON THE MARKET?”
Bringing his idea to reality led Chris to “every pothole and landmine you could hit”. It didn’t make it into production until 2018, and the U.S. patent was only recently finalized. All delayed because Chris unfortunately hired consultants who took advantage of him.
Chris said. “And as they drag out the process, sometimes for an invention that has very little likelihood of success, the fees mount up.” It wasn’t until Chris joined an inventor club that he got the guidance he needed to get his belt invention on the path to success.
After taking some photographs, I decided that I would start to exit the area because it was still a very active danger zone. While attempting to squeeze through a narrow space to get out of the collapse zone, I got caught on debris and couldn't free myself. Quick thinking led me to release my belt and free myself from what I was caught on, which resulted in dragging my photography belt behind me, getting dirt and debris in my tool pouches and damaging my equipment. It was at that moment that the idea for Trakbelt was born.”
IN ORDER TO GET A PATENT, YOU HAVE TO ENSURE THAT THERE IS NO “PRIOR ART”, WHICH MEANS THAT THERE IS NOTHING LIKE IT ANYWHERE IN THE WORLD,
Eventually, Chris plans to turn his series of questions into an online “invention quiz” that will provide a score to tell people if their idea truly has potential.
“THEY TELL YOU WHAT YOU WANT TO HEAR, THAT SUCCESS IS JUST AROUND THE CORNER. ‘YOUR IDEA IS WONDERFUL! JUST LET ME SHOW IT TO MY TEAM’,”
You’ll also find testimonials from inventors who have successfully turned to Inventor Rescue for muchneeded help and guidance.
Inventors, says Chris, need to start by doing market research. They need to know if their product has “legs” or usefulness, and must ensure that the same or similar product hasn’t already been developed. Inventor Rescue provides a list of 22 questions you should ask yourself before proceeding, including: Is my product idea completely new? What’s the problem it solves or helps? Does it have a wow factor? Is it taking an existing product and adding new features that solve a problem that the current one does not? Does my idea solve a problem for thousands or millions of people, or will it interest only a few hundred users?
LEARN MORE ABOUT CHRIS' STORY AND SERVICES AT
market. Unscrupulous “inventor help” agencies prey on those with limited knowledge, and Chris’s goal is to end that Often,exploitation.over-exuberant inventors hire lawyers or patent/invention consultants, but doing so isn’t a necessary first step. “Bringing a product to market can cost $200,000 or more, so take your time.”
WE MUST THINK DIFFERENTLY TO HAVE AN EVERLASTING IMPACT ON THE FACE OF MEN’S HEALTH. “ MOVEMBER
PHOTO BY KYLE TAYLOR
Chronic stress also causes damage outside of the brain, such as high blood pressure, insomnia, weight gain, low testosterone, and low libido. Examples of chronic stress causes include: overexercising, sleep deprivation, unhealthy relationships, money problems, and alcohol abuse.
20 | CRACKYL MAGAZINE
How you manage the stressors in your life determines how stress will impact your health and performance. The good news is you do have a lot of control over your stress levels by focusing on two areas: your lifestyle choices and how well you have trained your body to rebound from bouts of stress.
Chronic stress, on the other hand, is damaging to your body. The definition of chronic stress is that it’s constant and lasts for a long time, and you typically feel as if you have little or no control over the situation. In chronic stress, the brain takes over after the initial 90
STRESS
Stress is likely not a stranger to you – mandatory overtime, sleep deprivation, difficult calls, a malicious coworker or two, transitioning from work to home… the list goes on and on. What if you could harness that stress and turn it into a strength that not only helps you feel more balanced and relaxed, but also improves your health, sex life, and relationships?
BE A STRESS
Practicing regular stress management activities
Nin JA
Here are some practices and tools to begin training to transform stress into strength and experience benefits such
Practicing kindness to yourself stress
43215
Our body’s response to stress is nothing new. In fact, the stress response has been part of our physiology since the days of early man and can be lifesaving. Stress is a physiological and psychological response to a threat.
second physiological response, and the continued stress response becomes more psychologically driven. In other words, the brain continues to signal the stress response even though there is no real stressor. Over time, chronic stress can change your brain structure, make you more susceptible to future stress, and injure your brain (think PTSI’s).
There are two types of stress: acute and chronic. Acute stress is short in duration. When you experience an acute stressor, such as almost getting hit by a car, the physiological response lasts about 90 seconds. After the initial stressor is removed, stress hormones lower back to baseline, and your body returns to that pre-stressed state. Small, short doses of acute stress are not bad for you and can actually strengthen your body. Examples of acute stress include exercise, an argument, or cold therapy.
as better cognitive function, health, libido, and performance. I say “training,” because just as you train in the gym to build muscles and physical strength, you can also train your brain to become more fit and agile. A key to managing stress is the mental flexibility and agility to bring yourself from an acute, stressed state back into a relaxed one. An inability to make that transition from a stressed to relaxed state results in chronic stress with all of its negative side effects.
YOUR TRAINING CONSISTS OF FIVE AREAS:
and Minimizingothers unnecessary
stress
By Danielle Cook Kawash, MS, RD, NBC-HWC, First In Wellness
Practice a breathing exercise during and after intense bouts of stress
Shifting your perception of
• Hold your breath again for a count of four
• Practice regular social media and electronic breaks (nightly and longer multiple-day digital vacations)
• Practice self-compassion
START A DAILY STRESS MANAGEMENT PRACTICE
PRACTICE KINDNESS TO YOURSELF AND OTHERS
• Follow a healthy diet such as The Mediterranean Diet
• Learn to lose pointless arguments – sometimes you have to decide if being right is the most important thing
• Limit your exposure to the news
Stress is everywhere, but that doesn’t mean you don't have any control over your exposure. Here are a few decisions you can consider making to reduce your stress:
• Choose your company (when possible), limit your time with people who thrive on drama, conflict, and negativity (at least outside of work)
• Perform regular acts of kindness
MINIMIZE UNNECESSARY STRESS
• Practice regular self-care
• Make stress management a top priority. Sleep, nutritious food, regular movement, combined with stress management are the pillars of achieving and maintaining great health and performance.
• Start small. Just five minutes daily can have a dramatic impact on your mental and physical health. The consistency is more important than the amount of time you spend each day.
• Practice acceptance, empathy, and forgiveness
How you perceive the stress you encounter can make a massive difference in how you react. Knowing stress will evoke strong emotions, and having the power to choose how you want to react to that emotion, puts you back in the driver’s seat. Practice re-framing your situation. Try viewing a stressful situation as a challenge or growth opportunity. Remember acute stress is a natural, healthy response that can save your life. It’s part of your job – consider how stress helps you be a better firefighter. Short bouts of stress actually help you improve concentration and focus. It’s rebalancing your nervous system after that bout of stress that turns that stressful event into a strength-building event.
• Prioritize your time and practice time management
• Aim to do one stress management technique for at least five minutes daily. A few favorites from firefighters we’ve worked and spoken with include mediation, guided imagery, Yoga Nidra, yoga, breathing exercises, and physical exercise.
Build your managementstresstoolkit.Somedayssittingstillandmeditatingmayfeelgreatandotherdaysamovement-basedpracticesuchasyogaorawalkingmeditationmayfeelbetter.Checkoutthe eBook “Firefighter’s Guide To Becoming A Stress Ninja” for ideas, links, and free programs to start turning your stress into a strength.
• Exercise regularly, but avoid over-exercising
• Hold your breath for a count of four
FALL 2022 | 21
• Say thank you (and really mean it)
• Breathe out slowly, releasing all the air from your lungs
• Exhale through your mouth for a count of four
Sometimes this is the hardest one, but I put it first because it's such a powerful step. Try the following two-week gratitude experiment: think about something someone did for someone else or something you did for someone who reciprocated with deep, sincere gratitude. This can even be from a movie or a book you’ve read. Write that story down – this can be in bullet points. Read that to yourself daily then sit and think about it for five minutes. Other powerful habits include:
Training your nervous system during and after an intense bout of stress can improve cognitive function and help your body return to a pre-stressed state faster. Next time you’re on the rig to and from a call try the following breathing exercise:
• Drink in moderation
• Make sleep a priority when you can get it and improve your sleep quality
PRACTICE A BREATHING EXERCISE AFTER INTENSE BOUTS OF STRESS
Taking action will stock your stress arsenal. This is a practice. You don’t have to be perfect at it or even good at it. Just the practice will yield results. Here are a few tips for a successful practice:
• Breathe in through your nose as you slowly count to four in your head
• Repeat for three to four rounds
SHIFT YOUR PERCEPTION OF STRESS
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THE MOST UNDER-RECOGNIZED STAGE OF DIGESTION
1/ Prepare easy-to-digest foods. With knowledge of the inhibitive nature of stress on digestion, it may make more sense to prepare salmon, mashed potatoes and steamed carrots for dinner on shift, rather than steak, rice and a raw broccoli salad, all of which are harder to digest.
By Rae Krick, MS, RDN, LD, Emergency Responders Health Center
HERE ARE FOUR EASY SOLUTIONS TO HELP IMPROVE YOUR DIGESTION
2/ Take a few deep belly breaths prior to taking your first bite. The practice of deep breathing expands the belly on each inhale, assisting the body in entering “rest and digest” prior to a meal.
3/ Chew each bite to an applesauce consistency. Properly chewing each bite not only breaks food down into smaller particles for easier digestion, but also signals to the stomach that food is coming, promoting the release of digestive enzymes.
BON
4/ Slow down and pay attention to fullness cues. The person who finishes their food the fastest is not the winner. Eating fast not only impairs the ability of the digestive system to do its job, but also results in overeating.
CHEW THIS!ON
WHAT HAPPENS TO THE DIGESTIVE SYSTEM UNDER TIMES OF STRESS?
When we’re experiencing stress, the body undergoes physiological changes to prioritize necessary systems and processes known as the “fight or flight” response. Systems less critical to survival (referred to as our “rest and digest” functions) are temporarily put on the back burner until the threat has passed. As a firefighter, it is important for you to understand that your body, not your mind, decides whether or not a situation is threatening. While time spent at the station may seem non-threatening, the body actually remains in a constant state of “fight or flight” while awaiting the next call, and this state of defense against the impending threat can take a toll on the digestive process.
The act of chewing, combined with our sloshing saliva, turns food into a moist lump called a bolus, which is then, after swallowing, transferred to the stomach via peristalsis, the automatic wavelike movement that moves food through your system. As the only stage of digestion that happens consciously, or on purpose, chewing and swallowing serve as points of control over the success of the digestive process. When you combine proper chewing with all of the natural acids, enzymes, and hormones of digestion, you set up the process of digestion for success.
HERE’S A THOUGHT TO CHEW ON: YOUR MOUTH IS A BIG PART OF THE ANSWER TO HEALTHY EATING.
WHAT CAN BE DONE TO IMPROVE DIGESTION WHILE ON SHIFT?
The digestive tract is a long, muscular tube that begins at the mouth and ends at the anus, with ten organs performing unique functions along the way. Many of us know the shape and general purpose of our main organs such as the stomach, liver, gallbladder, and small and large intestines, but there are other, lesser-known stages of digestion that tend to happen under the radar.
A QUICK AND DIRTY INTRO TO THE DIGESTIVE SYSTEM
APPETIT & HAPPY CHEWING! FALL 2022 | 23
Recognizing the toll that stress can take on digestion, it’s up to firefighters to prioritize eating habits that best support the breakdown, motility, and absorption of meals.
YOURSELF.
Negative self-talk can be critical, cynical and whether it’s deep-seated in you because of a belittling parent or childhood teacher, or an attitude that has come about in your adulthood, it can affect your personal relationships, including your sex life.
“It’s normal to have negative thoughts from time to time,” says CRACKYL contributor and psychotherapist Carrie Fleetwood. “But they can spiral downwards – especially if you struggle with an addiction or compulsive behaviour such as over-eating.”
HEALTH
THE DIFFERENCE BETWEEN SELF-TALK AND YOUR ACTUAL SPOKEN VOICE IS THAT THE ONE IN YOUR HEAD HAS NO FILTER.
You talk a lot to your spouse, your kids, your fire house or EMS colleagues, your sports buddies. But there’s one person you talk to far more than anyone else.
Since the dawn of time, we humans have been having one-way conversations with ourselves. Whether we’re trying to fall asleep, navigate traffic or walk through the scenario of our next performance review, that little voice is always there. And it’s not always that little.
WHO TALKIN’YOUTO?
By Martha Chapman
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Reflecting your subconscious, your personality and current mood, it can be hugely negative (“I’ll never be able to run a mile. Or learn to cook. Or coach my kid’s team” – you fill in the blank).
CHANCES ARE YOU ARE FAR MORE CRITICAL OF YOURSELF THAN YOU NEED TO BE – AND WHEN YOU GIVE YOURSELF A BREAK, YOUR SELF-TALK WILL REFLECT THAT.
People almost always prefer to spend time with positive people than with those who bring them down.
HOW CAN YOU FRAME YOUR OWN SELF-TALK TO MAXIMIZE THE BENEFITS AND MINIMIZE THE NEGATIVES?
And speaking of encouragement from others, how should you handle compliments? Emergency responders are often the most visible heroes in a community (firefighters especially) and it can become embarrassing. On the outside, handle it as graciously as a pro athlete would, and on the inside, tuck it away for those days when you need a rewarding dose of positive self-talk. As cultural commentator David Brooks wrote recently in the New York Times, “Denying or deflecting a compliment is rude. Accept it.”
As an emergency responder, you show compassion every day, so why not show some to yourself? You’re called on to make instant decisions which may be a matter of life and death. You have to show patience and be caring to people whom you might not choose as your personal friends, and that can be hard.
And if perhaps your self-confidence starts to puff itself up to larger than life, chances that are that at the firehouse there’s a colleague or two who will good-naturedly step in and offer you a dose of reality – maybe along with a bucket and a toilet brush. There’s nothing like cleaning a toilet to provide time for reflection!
But over-confidence is not ideal either. Some folks who seem to have the world by the tail and are always in control are actually hiding problems, says Fleetwood.
At the other end of the spectrum of self-talk is the hugely positive: “I’m so proud that I got that promotion. Check that out – I just lost five pounds! That paint job turned out pretty well if I do say so myself.”
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IT’S BETTER TO BE HUMAN AND LET THE CRACKS SHOW.
Positive self-talk has been a winning tool for professional athletes for years – and they have the medals and trophies to prove it. In an early self-talk experiment, darts players were simply told to say to themselves, “You can do it” or “You can’t do it” before they threw the darts. No prizes for guessing what the results were.
POSITIVE SELF-TALK IS ALSO GREAT FOR YOUR CONFIDENCE, WHICH IN TURN MAKES YOU SOMEONE PEOPLE ARE DRAWN TO.
It can be hugely useful if you can change your attitude to being more positive about life. Shifting your focus away from yourself and towards others is a great way to start, as is re-framing some of your perspectives. You may not want to spend the rest of your life with your work mates, but when push comes to shove, chances are they deliver. Yes, your car may be crappy, but at least you have a car. You may be in the worst seat on the airplane but hey, you’re flying somewhere.
It can be also interesting to observe your colleagues, family and friends and catch them when they verbalize their own negative self-talk. When your kid moans about how bad their batting was during the game, offer words of encouragement and focus on future games. Remind a disappointed colleague that there will be other opportunities for promotion.
If this sounds even a bit like you, Fleetwood highly recommends the book “Mind Over Mood” by Dennis Greenberger and Christine Padesky to help you change some of your negative thinking patterns. “It explains how thoughts affect your emotions, not the other way around,” says Fleetwood. If negative thoughts persist consistently for longer than a month, she suggests you consider getting professional help, because over time constant negative self-talk can even move people into suicidal thoughts.
You could start by writing down three items that invade your self-talk with negativity. This will aid focus and help you recognize when these negatives creep in so you can work on deflecting or even banishing them.
FOR FIRST RESPONDERS, IT HAS A DEEPER MEANING, PARTICULARLY FOR THOSE SUFFERING FROM PTSD AND OTHER MENTAL HEALTH DISORDERS SECONDARY TO THE JOB. GETTING ON A BIKE HAS THE POTENTIAL TO SAVE A DIFFERENT LIFE – YOUR OWN.
There’s only one thing on your mind when you’re riding a motorcycle because riding consumes you. You participate and become one with it.
STRESS 26 | CRACKYL MAGAZINE
In its simplest form, wind therapy, a term now used by riders across motorcycle clubs, means going for a ride to get some fresh air and some disconnected time.
Amy Davenport Dakin, Behavioral Health Director for the Professional Firefighters of Maine and member of the IAFF motorcycle club, often sees firefighters at her office in the country. It’s a favourite with her clientele who often ride their motorcycles to their appointments.
Dakin explains, “They’re totally in the moment, which allows them to prepare and process effectively before and after a session. Our world is so busy and a big part of therapy is the work done outside of the office. So often, however, we’re rushing from one activity to another and not really noticing what is going on or what just happened. It’s very therapeutic for members to have time after a session to process what just happened.” Dakin continues, “There is something about the constant wind and noise of the motorcycle that calms the nervous system. It can be related to white noise that is a constant that blocks out the ups and downs and constant stimulation of the world.”
WINDTHERAPY×
By Leah Sobon
THERE IS SOMETHING ABOUT THE CONSTANT WIND & NOISE OF THE MOTORCYCLE THAT CALMS SYSTEM.NERVOUSTHE THE MOTORCYCLEAXEMEN CLUB HAS 33 CHAPTERS ACROSS THE UNITED STATES THE FIRE HOGS MOTORCYCLE CLUB WAS FOUNDED IN 1991. IT HAS FIVE CHAPTERS ACROSS THE US AND OVER 250 MEMBERS FALL 2022 | 27
STRESS 28 | CRACKYL MAGAZINE
The results MacDonald is speaking of added fuel to the fire that proved just how important it was for the study participants to get out for a ride – regardless of terrain, length, or type of motorcycle. While the science is still in development, the results were clear. Getting out for a ride has proven mental health benefits and creates positive changes to other body responses responsible for stress.
IS
GOAL.COMMON
Elation, joy, and even a ‘buzzed’ feeling are words that motorcyclists often use to describe the high that follows a ride. Stephen Alexander, a 50-plus-year motorcycling civilian and member of the Vintage Japanese Motorcycle Club explains, “When you ride a motorcycle, it’s not like a car. You’re on high alert all the time and you feel the cold, wind, and sunshine. It engages all your senses – shifting, driving, speeding up, slowing down – it’s very much tied to how your sensory capabilities work.
MacDonald says, “I cannot categorically state why it has healing qualities, but
Rod MacDonald, an inaugural and former member of the Florian’s Knights continues to ride, despite the motorcycle club having reached a controversial end. As a retired Batallion Chief of almost eight years, Rod learned through the movie “Florian’s Knights”, just how chemicals in the brain contribute to the mental relief and success of a ride.
ACCORDING TO THE SCIENCE DISCUSSED IN THE MOVIE 'FLORIAN’S KNIGHTS', THERE ARE CHEMICALS IN THE BRAIN SPIKING DURING MOST RIDES.
“ FIRST RESPONDERS HAVE THEIR OWN CULTURE WITHIN THEIR CAREER BUT MOTORCYCLE RIDING HELPS REFINE ANOTHER COLLECTIVE GROUP,”
In 2021, the movie “Florian’s Knights” followed the lives of several first responders who took to their motorcycles and the brotherhood to fight their workplace demons. In addition to covering their journeys, the movie also introduced scientific evidence that proved just how valuable getting on a motorcycle actually is for your mental health.
I ride when I travel and go places. I flew to the west coast one year, drove a car the next year, and the following year, drove my 1973 Honda 750 motorcycle. Motorcycling was the best, especially through the mountains.
explains Dakin. “It’s a shared experience, shared language and shared general understanding within the motorcycle culture. It’s a great way for members to come together for a collective cause without having to rely on talking about the fire/EMS service.
RIDING IN GROUPS REWARDING BECAUSE YOU’RE YOURTOGETHERTRAVELINGWITHBROTHERSANDSISTERSFORA
YOU GET TO EXPERIENCE IT AS OPPOSED TO JUST SEEING IT. IT’S VERY VISCERAL.”
Doctor Don Vaughn enlighteningstudycircles.werebefore,electroencephalographyconductedmeasurementsduringandafterridesandtheresultsaccreditedinneurologicalresearchIwasoneoftheparticipantsintheanditwasafascinatingandhighlyexperience.”
It also allows for a collective gathering without the added pressure of having to talk in a social situation. For many people in the fire/EMS service there is a high rate of social anxiety involving interactions outside the station. Interestingly, in the clinical setting, we often see symptoms of social anxiety that were present before and escalated during the career of a first responder.”
Darnell "Tiny" McLaurin, a member of The Axemen Motorcycle Club – a professional Union Firefighter MC with all members in good standing with the IAFF – is one of
Despite the science surrounding wind therapy being in its infancy, riders around North America have never required proof to convince them of the benefits of getting out for a ride with their fellow club members.
“At the beginning of the season, absolutely there is a difference but once you're pounding every day all day the euphoria stays there. You get off the bike just waiting to put the kickstand up again tomorrow. While you’re off, you’re thinking about the ride and you’re talking to your bros about the ride…like that hill in Pennsylvania… or that straight away in Ohio…or the winding road in Georgia. Then you get up and do it again.”
“ SOMETIMES IT’S NICE TO JUST GET ON THE ROAD AND GO WHERE IT TAKES YOU. NOTHING SAYS FREEDOM LIKE NOWHERE TO BE AND ALL DAY TO GET THERE ."
When it comes to the benefits of riding solo versus in a group, Wise is quick to point out that the mindset of the rider plays an important role.
LIFE IS FULL OF - GETTING ON A BIKE WITHOUT A DESTINATION TAKES THOSE AWAY. RUTS ROUTINES& FALL 2022 | 29
several hundred members at 33 chapters across the United States. When it comes to time spent riding, McLaurin explains that sometimes you begin a ride without a plan or distance in mind. “The distance for me is unknown. You can get on your bike, knowing that you’re riding to a specific place and how long that’s gonna take,
Jack Wise is President of the Fire Hogs Motorcycle club founded in 1991. It has five chapters across the US and over 250 members, most of whom are presently active or retired paid professional firefighters who ride Americanmade motorcycles.
OR YOU CAN SET OUT WITH NO DESTINATION & END UP SOMEWHERE YOU’VE NEVER BEEN.
It’s amazing to find a bar, sit down, eat and drink and reflect on that journey.” When you leave with no destination, you set out to discover and explore. It removes constraints and expectations, giving you a chance to notice things you might not have paid attention to before. Life is full of ruts and routines – getting on a bike without a destination takes those away.
McLaurin has been through four bikes and 150,000 miles in his 20 years as a member of The Axemen MC. When asked to contrast the differences he sees in himself before he rides and after, he explains that it varies.
First responders will always run up against many obstacles that come from the workplace, making it difficult to turn off work pressures and enjoy their days off. Maybe these motorcycle club members have stumbled upon a solution that can contribute to that all-important big picture of keeping first responders healthy, happy, and alive.
Dakin explains just how important resiliency training is to maintain all of the above. “Resiliency building involves focusing on physical health, mental health, spirituality, healthy social and family connections. These factors help combat the effects of chronic stress. We have found mindfulness (which riding involves) is one of the most effective ways to manage the dysregulation of the nervous system that can result from traumatic experiences, chronic stress, burnout, moral injury and administrative betrayal. In the first responder world, all of those issues have a huge impact. Station morale and lack of support from administration (internal and external) are both having grave negative effects on members. Mindfulness and resiliency building helps members find ways to ground their nervous systems, and build healthy coping skills and healthy relationships.”
DIRECTED BY:
Says Wise, “It’s a great stress reliever and I think most of us are type A personalities who enjoy the intensity and thrill of riding a motorcycle. Riding a motorcycle is a great diffuser of the stress we go through on a daily basis. The camaraderie we establish in the workplace is brought to another level when we travel together.”
PANAYIOTI YANNITSOS "FLORIAN'S KNIGHTS" THE MOVIE IS AVAILABLE ON DEMAND ACROSS NORTH AMERICA ON APPLETV, AMAZON PRIME USA, YOUTUBE MOVIES, GOOGLEPLAY & OTHER PLATFORMS. FIND OUT MORE AT FLORIANSKNIGHTSMOVIE.COM STRESS 30 | CRACKYL MAGAZINE
I enjoy riding with my wife – like the time four years ago when we went up Highway One and back from Southern California to Port Angeles, WA. It was an unbelievable trip with just the two of us riding to wherever the road took us.” Wise continues, “Last September, however, we took a group of 43 Fire Hogs and friends from California to NYC for the 20-year anniversary of 911. That was the third time the Fire Hogs had made the trip.
A belief in community, solidarity, brotherhood, and survival is shared by many MC members across North America.
RIDING IN GROUPS IS REWARDING BECAUSE YOU’RE TRAVELING TOGETHER WITH YOUR BROTHERS AND SISTERS FOR A COMMON GOAL.”
LESS ANXIETY (especially about drug tests) LESS ANXIETY THC FREE 0 0 0 0 % zero part s p er billon MADE I N USA VE R I F I ED LABO R A TORY OWNED O PERATED FIRE F I G HTER & (especially about drug tests) GET THE BENEFITS OF CBD WITHOUT THE FEAR OF FAILING A DRUG TEST. SERIOUSLY. LAB TESTED 3X BEFORE IT SHIPS TO PROVE IT'S 0.000% THC EVERY TIME WE'RE SO CONFIDENT IN WHAT WE DO, WE INCLUDE AN AT-HOME DRUG URINALYSIS WITH EACH ORDER. SEE FOR YOURSELF YOU'RE PASSING DRUG TESTS RESCUE1CBD.COM
Sandbags are a versatile and effective physical training tool for developing firefighter fitness. They’re inexpensive, portable, and compact - and adjusting the load is as simple as adding and removing “filler bags”of various sizes. Firefighters can use sandbags to perform a wide variety of exercises that have specific tactical application to firefighting tasks, and the bags may be incorporated into group exercise with the crew at your station or in Recruit Academy. FITNESS SIMPLE TOOLS FOR YOUR FIRE STATION GYM: THE SANDBAG Ryan Provencher, Firefighter Peak Performance Founder and Executive Fitness Advisor for CRACKYL Magazine Place the sandbag on one shoulder with your spine straight, head neutral, and eyes forward. Step back into the “split stance position”, walking stride distance, feet slightly wider than hip width apart. Drop your back knee down to 90 degrees while keeping the front leg stable to 90 degrees. Drive through the front foot as you return to the starting position. Stand with feet shoulder width apart in a solid base Hingestance.yourhips back as you grab the sandbag with straight back and arms extended. Keep shoulders packed back and down as you pull your elbows into your ribs. Maintain your body position and control the load as you return to starting position. TACTICAL APPLICATION: SHOULDER LOADED LUNGE MOVEMENTS SUCH AS CLIMBING STAIRS WITH A HOSE BUNDLE. TACTICAL APPLICATION: PULLING MOVEMENTS SUCH AS PULLING HOSE, HOISTING EQUIPMENT, AND VARIOUS DRAGS IN RESCUE SCENARIOS. NO.1 BACK STEP LUNGE NO.2 BASE STANCE ROW AABBCCDD 32 | CRACKYL MAGAZINE
SAMPLE WORKOUT TRAINING PROTOCOL: AS MANY ROUNDS AS POSSIBLE (AMRAP) WARM-UP Complete dynamic warm-up. TRAINING Perform prescribed repetitions for each exercise to complete one round. Complete as many rounds as possible in 20 minutes. Back Step Lunge x 20 Repetitions Right/20 Repetitions Left Base Stance Row x 15 Repetitions Front Load Squat x 10 Sandbag Halo x 5 Repetitions Right/5 Repetitions Left COOL-DOWN Complete comprehensive cool-down. SCORING Record total rounds completed and final Heart Rate. MODERATE INTENSITY TRAINING Maintain Rating of Perceived Exertion (RPE) between five and seven with a heart rate between 60 percent and 80 percent of estimated Heart Rate Max. HIGH INTENSITY TRAINING Maintain a Rating of Perceived Exertion (RPE) between seven and nine with a heart rate between 80 percent and 95 percent of estimated Heart Rate Max. Load the Sandbag with weight that allows for solid technique when performing each exercise throughout the workout. Stand with feet shoulder width apart in a solid base stance holding the sandbag in front rack position. Sit back into your hips keeping your core tight and shoulders upright. Drop down into a squat position with knees at 90 degrees, legs parallel to the floor. Drive through your heels back to the starting position. Stand with feet shoulder width apart in a solid base stance, arms extended. Move the sandbag around your head in a clockwise motion. Maintain control of the sandbag in each position of rotation. Perform the same movement in a counterclockwise direction. TACTICAL APPLICATION: SQUAT MOVEMENTS SUCH AS LIFTING PATIENTS, TOOLS, AND EQUIPMENT. TACTICAL APPLICATION: ROTATION/ANTI-ROTATION MOVEMENTS SUCH AS FORCIBLE ENTRY AND MOTOR VEHICLE EXTRICATION. NO.3 FRONT LOAD SQUAT NO.4 SANDBAG HALO A A 4321 B B C C D D FALL 2022 | 33
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RELATIONSHIPS WHY
So you think we’d be generous about dishing out thanks at home too. And yet, in marriage and intimate relationships, it’s often one of the hardest things for you or your spouse to say. Why is that?
Most firefighters and first responders are high-functioning individuals who achieve more than the average person. They’re usually adept at keeping a lot of “balls in the air”: career, homelife, community involvement, fitness, etc. They often receive a lot of praise and admiration for what they do and the risks they take.
FIREFIGHTERS, LIKE MOST HUMANS, THRIVE ON TWO WORDS: THANK YOU.
Let’s break it down. At home, so many of the tasks are mundane and repetitive: groceries, cooking, cleaning, driving kids to lessons and practices, and laundry, endless laundry. Rinse and repeat. The repetitive aspects of homelife can seem endless, boring and trivial.
By Carrie Fleetwood M.Ed., R.P., O.A.C.C.P.P.
Men and women are different in their need for thanks and praise. Women typically don’t expect to be thanked for staying up with the sick child or doing another load of laundry (there’s that laundry again). Men, on the other hand, expect to be thanked for doing domestic chores. RELATIONSHIPS?RESPONDERINSOSAYINGISHARDFIRST“THANKYOU”
At work, firefighters get thanked by their colleagues for their assistance on a hard call or their listening ear, and by endlessly grateful victims. Each call and each needy person is new and different and intense and exciting – the opposite of life at home.
Perhaps that’s because women are hardwired to keep all the details of the home in their minds. Even when a man is very committed to the smooth functioning of the home, he goes at it differently than a woman. Women want their spouse to think of what needs doing, and not have to be asked. (Like the old saying that when a man reminds his spouse to do something, it’s a reminder. When she asks him more than once, it’s nagging.) Men as a rule are wired to see the big picture and not all the details of what it takes to get there. They can be quite willing but don’t necessarily know where to begin beyond the obvious. Consider the background of the firefighter or first responder: Many have a personal history of trauma and perhaps because of this are drawn to a dramatic, intense line of work. They portray strength and independence. They appear not to need to be thanked or affirmed. They’re tough. They’ll face any foe and put aside their fear of danger! But at home, they can be sensitive and easily hurt by the inattention of a spouse who is possibly overwhelmed with managing young children all day and feeling relieved when their mate walks in the door.
Behind all the hurtful situations with your spouse may be your own trauma that’s left you in a fight/flight/freeze state in the face of personal conflict. You’re not good at being vulnerable and you hate having to ask for your needs to be met. You’re convinced that your spouse should see your needs and meet them. This can be one of the most common sources of
“thank you” for all the ordinary stuff that got done while you were gone
Need more motivation? Think of the different bosses that you’ve worked for. The boss who was affirming and appreciative and complimentary of your work would motivate you to aim higher, to do better in the things you’d achieve, whereas the boss who was critical and cold and distant would deflate you and leave you watching the clock, counting the minutes until the end of the shift. People stop saying “I love you” and “thank you” to their spouses. Try “Thanks for vacuuming even though I know it’s not your favorite thing,” or “I really appreciate you sticking with your job right now when I know you’re not enjoying it,” or “Thanks for remembering the family birthdays” or “Thanks for getting the oil changed on my car.” Each of these will take only a couple of seconds to say but may make a huge difference in your spouse’s outlook on the world – and on you.
disappointment in marriage. When you first got together you were convinced that you and your partner would complete each other and would be able to fix all that was broken in you and in them. You can’t. And that’s hard, especially for a firefighter, to admit. After all, you’re a rescuer! Stop trying to rescue or fix or blame your spouse and start thanking them for all they do and all that you love about them.
“THANK YOU” BECOMES A BOOSTER OF SECURE ATTACHMENT AND TRUST IN FAMILY RELATIONSHIPS.
Try it. Keep it up, and see the difference it’ll make – and watch it come back to you.
Men, it appears, feel appreciated and are likely to be more engaged and receptive to requests for help when they are thanked. One of the most common complaints I hear from women is that, even though both spouses are working full time, they do more in the home. And research proves this to be true (in most cases). It’s a wise spouse who’s quick to thank a partner for helping out.
SAYING THANKS GOES A LONG WAY TO EXPRESSING AND EXPERIENCING LOVE
A gentle nudge here: you’re used to donning your uniform and having people automatically look up to you and show respect and trust. They see you as brave and strong and they can’t thank you enough for your service to the community. This is heady stuff! Not that these things aren’t true but they only represent one aspect of you. Your spouse knows the weak and selfish sides of you. Be humble when you walk through the door of your home and “take off the uniform” and the adoration that goes with it. Use the words
– even more so when it’s done with a kiss or a smile or a touch on the back. But getting the words out involves being vulnerable and vulnerability often goes missing after a few years of marriage. Resentment from all those half-hearted apologies gets in the way. Being vulnerable and tender with words can feel like the last thing you feel like doing. Sometimes there’s a standoff. Neither of you is willing to be first and risk being hurt. Or you’re both stuck on the thought: “They don’t appreciate all I do so why should I thank them?” Refusing to let go of this thought will drive a bigger and bigger wedge between you and your spouse.
Here’s the thing:
If you’re still not convinced, try experimenting on your kids by thanking and praising them for the little nice things they do. So often we fall into a trap of criticizing our kids when they do wrong but forget to praise them when they do right. Every time you see them share a toy or refuse to escalate a spat, tell them how proud you are of them.
YOU’RE CONVINCED THAT YOUR SPOUSE SHOULD SEE YOUR NEEDS AND MEET THEM. THIS CAN BE ONE OF THE MOST COMMON SOURCES OF DISAPPOINTMENT IN MARRIAGE.
FALL 2022 | 35
“Thank you” is a powerful infuser of light and warmth in the home. Said when it doesn’t have to be said,
- JEFF BEZOS
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TO HAVE A SPENDING STRATEGY. BUT THE QUESTION IS: ARE YOU THRIFTY, FRUGAL OR JUST PLAIN CHEAP?
"
Would any of these situations sound familiar to you? If so, the bad news is, you might just be...cheap. And that’s not a good thing. Give that possibility some thought –and we’ll return to it later.
By Elizabeth Anderson
IN A TIME OF SKYROCKETING INFLATION WHEN FOOD, REAL ESTATE AND GAS PRICES ARE SOARING, IT’S IMPORTANT
frugality drives innovation, just like other constraints do. One of the only ways to get out of a tight box is to invent your way out."
FINANCE
Please don’t tell me you’re the one who never steps up to buy a round, and always seems to have misplaced your wallet when the pizza’s being ordered. Do you have more than a few slices when it arrives anyway? Are you the one who’s always going to “get it next time”? Or when you pass a little group of cub scouts selling apples on the corner, is there never a cent in your pocket? Do you always forget to buy cards for special occasions? Do you turn up at dinner parties empty-handed when everyone else brings wine and flowers? Do you leave a tiny tip –or none at all – no matter how great the service has been?
Achieving this can be done through a combination of rationalizing your spending and cutting your expenses in different areas of your life.”
When we needed to replace the bookshelves in our bedroom, we looked at Wayfair, Ikea and Amazon but instead saved several hundred dollars by opting for some found on Facebook Marketplace. An afternoon of painting and they looked almost as smart as we felt.
Sometimes frugality means spending more initially to save in the long run. Rather than buying an inexpensive bike for your eldest child, for example, invest in a higher quality choice. With some reasonable maintenance, that bike will last through another couple of kids. We grew up with hand-medowns and it didn’t kill us. Our kids will no doubt survive too.
Thrifting is another great survival concept and one that’s even recently gained a certain caché. It’s not limited to surfing the racks at vintage clothing stores but takes us deep into the realm of online
Buying items like rice, pasta, pasta sauce, toilet paper, paper towels and facial tissue in bulk will not only save you money initially, but may also prevent those last minute oops-we’reout-of-something dashes to the supermarket that always involve buying other things we weren’t planning to get.
Check your subscriptionsmonthlyandcancel any you aren’t using. Hint: you might have signed up for more video services than you’re actually watching! Save on electricity costs by running the washer and dishwasher at non-peak times and hang your clothes to dry when possible.
Being frugal means thinking hard about every dollar you spend 37
bargain hunting – and it’s fun! As they say, one man’s trash is another’s Pandemictreasure.craziness gave us all a chance to assess our homes – more closely than we would have preferred. Some of us discovered that we’d been living with more stuff than we needed, so we used those quiet off-days at home to purge, selling the excess online. Others of us took the opportunity to search for things we’d been meaning to look for but hadn’t had time. One late night Facebook Marketplace safari of mine turned up a whole set of silver flatware that matched our own, in perfect condition, for a ridiculously low price. The reason? It was engraved with the initial of the owner’s ex and she would have happily paid to have me take it away. (The initial happened, coincidentally, to be my husband’s so the fit was perfect!)
So to recap – being frugal and thrifty are good, but being cheap is not. What’s the distinction? It has far more to do with your attitude toward others than your access to funds. Being careful with your cash to make sure it works as hard as possible for you and your family makes sense. Being unwilling to share your resources with others, while happily taking theirs, makes for hard feelings. It’s that simple.
Says "frugalista" Jeff Bezos, Executive Chairman of Amazon, “I think frugality drives innovation, just like other constraints do. One of the only ways to get out of a tight box is to invent your way out.”
many future pieces of clothing – avoided the donation bin or worse, the Successfultrash.thrifting means
cultivating a love of serendipity. Who knows what you’ll find or what you’ll make of it? One thing’s certain. No one else will have it! And everything you find will come with a story, not simply an Amazon box and some air-filled packing pods.
Being frugal means thinking hard about every dollar you spend, to ensure that you’re getting the most for your money. Buying a new vehicle? Do lots of research in advance. Dealerships aren’t offering any wiggle room on prices these days – the sticker price is pretty firmly glued onto those windshields – so the frugal shopper might consider buying a second-hand vehicle through a private sale instead. Having a trusted mechanic do an inspection of that car before making the purchase would be another frugal choice. In this case, spending a little upfront could save a bundle in unanticipated car repairs down the Debraroad.Pangestu, a well-known internet "frugalista" agrees. “Frugal living isn't just about living as cheaply as you can. Rather, it’s about making mindful choices that allow you to save money so that you can pay off your debt faster and enjoy the small – and big – things in life.
Checking online flyers for sales and making a shopping list before heading to the grocery store is a great frugal strategy. And making dinner at home and packing lunches for yourself and the kids isn’t just frugal – it’s healthier too. Frugality doesn’t mean an end to take-out treats and junky pleasures – just a reasonable limit. If you have a take-out dinner only once a month, it will become a treat that everyone enjoys more.
Often, thrifting doesn’t require a purchase at all but simply a repair or repurposing of something we already own. That may mean developing a new skill or two, like painting, basic carpentry or sewing. One day, I was walking beside a young colleague when a button popped off her shirt. I picked it up and handed it to her. “Well,” she groaned, “I guess that shirt’s ruined.” Seems she’d never learned to sew and simply threw things away when they needed repair. A two-minute lesson with a needle and thread changed all that and her shirt – and I hope
If you truly can’t afford to buy your round at the pub or bar, don’t go until you’ve saved a bit of cash. When the pizza is ordered, throw in your fair share or say you’re trying to drop a few pounds. Don’t eat what you haven’t paid for. Find inexpensive ways to be generous. Invited for dinner? Drop by the farmer’s market and pick up a $10 bouquet or, if possible, bring some flowers from your garden. Buy a case of reasonably-priced wine so you’ll always have something to take to a party or dinner. Share whatever you can, whenever possible.
TO LIVE FRUGALLY, YOU JUST NEED TO KEEP A SIMPLE PERSONAL FINANCE MANTRA IN MIND: SPEND LESS THAN YOU EARN
In tough financial times, it’s important not only to conserve and economize but also to cultivate an attitude of abundance. While inflation may mean that money is in shorter supply, creativity and resilience aren’t. Being grateful for and willing to make the most of all that we have is the best strategy for living a full and satisfying life.
ON THE OTHER HAND, BEING THRIFTY AND FRUGAL ARE BOTH ACTUALLY VERY GOOD THINGS
“This collaboration between the IAFF and the American Cancer Society is a pivot point in the fight against cancer.”
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.
– 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
– 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.”
Learn at www.iaff.org/fightcancer.
– Edward Kelly, IAFF General President
FORSYTHLEIGHJULIANECREDIT:PHOTO
more
Fighting Occupational Cancer in the Fire Service
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.
– Dr. Dave Prezant, Chief Medical Officer for the FDNY and the Special Advisor to the Fire Commissioner for Health Policy
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 Occupationalcancer.
“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.”
“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.”
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HEALTH
By Liz Fleming
ESSELRIP STYN DURING HIS CAREER AS A FIREFIGHTER IN AUSTIN, TEXAS, HE BATTLED MANY OF THEONEFLAME-BREATHINGTHEMONSTERSWEALLFACEINOURDAILYWORK.BUTRIPSEESANOTHERDRAGONLURKING:THATTHREATENSALLOURLIVES.DRAGONRIPHASHISSIGHTSSETONHASMANYHIDEOUSHEADS–HEARTDISEASE,CANCER,DIABETES,ANDOBESITY. SLAYERDRAGON 40 | CRACKYL MAGAZINE
In a TED Talk in the early 2000s, Rip stunned audiences
but during his university years at the University of Texas at Austin, where he was on a swimming scholarship from 1982 to 1986, the red-meattraining-table diet was what Rip was “Chicken-friedeating.steak, ice cream…I ate it all,” he laughs.
Rip Esselstyn has been slaying dragons for most of his life.
Obesity, cancer, heart disease and diabetes are just a few of the hideous heads of the dragon Rip is currently battling. Statistics show that the first two of these (cancer and heart disease) are the number one killers in North America. In fact, these four health challenges together account for a whopping 75 percent of the health care costs in the United States.
The numbers are big but they don’t scare Rip. There’s no dragon he doesn’t believe he can slay and he has his sword firmly in hand. Rip is lopping off the heads of this particular monster one by one with a powerful program of healthy plant-based eating
“This dragon is playing hard ball” says Rip, “so we have to fight back. There’s an old saying that ‘You can’t break a glass bottle from the inside.’ Pills, legislation, doctors…none of those things are going to solve this. What will is plantbased nutrition. It’s a solution that’s simple, profound and inexpensive.”
Rip isn’t the first in his family to see the wisdom of plantbased eating. The son of famed surgeon and Cleveland Clinic researcher Caldwell Esselstyn, one of the early promoters of a whole foods, plant-based diet in the prevention and reversal of heart disease, Rip watched as his father saved patients from early death by converting them to plant-based eating.
Dad is a truth seeker who doesn’t care what people think. He’s always been a huge lighthouse for me.” Rip saw his father and mother choose to follow the same plant-based path as his father’s patients,
HEART DISEASE, CANCER, DIABETES, AND OBESITY TOGETHER ACCOUNT FOR OF THE HEALTH CARE COSTS IN THE US. 75% BY 2030, IT’S PREDICTED THAT OF AMERICANS WILL BE 50%
FALL 2022 | 41
with a stark truth: “By 2030, it’s predicted that 50 percent of Americans will be prediabetic.” And 2030 is just eight years away.
Rip became an All-American swimmer, and after graduation at age 23 joined his parents in eating “plant strong”, a phrase he famously trademarked. He then spent ten years as a competing triathlete, retiring in 1997 to become a firefighter and emergency medical technician. Rip joined Engine 2 of the Austin Fire Department and loved his work as a firefighter until his second retirement, twelve years ago, when he left the field to focus on becoming an advocate for plant-based nutrition. pre-diabetic
“I’VE ALWAYS BEEN INSPIRED BY MY BACKCLINICRESEARCHGROUND-BREAKINGFATHER’SATCLEVELAND–ANDTHATWASIN1984
During his career as a firefighter in Austin, Texas, he battled many of the flamebreathing monsters we all face in our daily work. But Rip, who was born in upstate New York and raised in Cleveland, Ohio, sees another dragon lurking: one that threatens all our lives.
AFTER 28 DAYS, JR’S CHOLESTEROL
ARE COMING FROM FRUITS, VEG AND GRAINS, BUT THAT
First the local paper, then National Public Radio, then the New York Times. The plant strong diet started to build credibility and the other 1,100 firefighters in 46 fire stations in Austin started to catch wind of it.”
The excitement spread far beyond Austin.
and grains for that relatively short period changed the participants from medical time bombs into healthy superheroes. Rip had managed to start a plant-based eating wellness revolution in Austin, Texas, the land of beef!
94%6%today
CAME DOWN FROM 344 TO 196 AND SO, SLOWLY BUT SURELY, WE GOT A LOT OF MEDIA ATTENTION.
FIREHALL 2 EXPERIMENT
OF THE CALORIES WE INGEST DON’TONLYCOUNT.
NUTRITION, ”FORKS OVER KNIVES”, AS WELL AS IN THE 2018 DOCUMENTARY “THE GAME CHANGERS”.
The Austin team didn’t stop at 28 days. They made healthy eating a habit at the fire station.
THE BIGGEST HURDLE IN MAKING THE PLANT STRONG SWITCH, SAYS RIP, IS EDUCATION.
Rip still likes to talk about a 2003 experiment he did at Firehall 2 in Austin, Texas – an experiment that was the basis for his book “The Firehall 2 Diet”.
HEALTH 42 | CRACKYL MAGAZINE
Soon, the inhouse fire department physician began to prescribe The Engine Two Diet, and what had begun as an experiment spread and started to change lives. Rip challenged his firehouse team mates to eat a plant-based diet for 28 days and, as he tells it, simply eating a healthy, satisfying menu of nuts, vegetables, fruits
Says Rip, “What made it easy was those guys were my second family. We shared love, compassion, and encouragement. We’d eat plant strong meals together and then do cross fit workouts. We’d alternate who’d buy and shop for the food, but we’d cook and clean up together. The routines became consistent for months and then years.”
“I was on the Today Show, and the CBS Sunday Morning show, and pretty soon, The Engine Two Diet book became a 2009 New York Times bestseller.”
can change.
“It all started with one firefighter brother at Station 2 on the C shift. Firehouses are like families, so when we heard that our friend JR had super-elevated cholesterol and a family history of males perishing before the age of 51, we decided to rally around him. Everyone had seen me eating a plant strong diet and knew I was okay, so we started with lunches, then lunches and breakfasts, and then all three meals. In a few days, we were full-on plant strong. And the results were great!
“We all used to accept what we’d been taught about nutrition over the years. And what those of us who now believe in the power of plant-based eating will tell you is that we’d been fed some pretty crazy ideas along with some very unhealthy food.
Now there’s a show-stopping thought.
Many of us grew up with a huge disconnect between reality and fiction.
• LUNCHES CAN BE DINNER LEFTOVERS
The Engine Two Seven-Day Rescue Diet is what’s going to make all the difference, according to Rip. As we all know, rescue is an important word for firefighters. It’s not your doctor or your family or your parents who’ll be rescuing you – it’s yourself. And
• YOU DON’T HAVE TO BE WEALTHY TO EAT HEALTHY It won’t take forever, and it won’t taste like crap! Plant strong meals can be delicious! going plant-based
• MAKE TWENTY OR THIRTY PLANT STRONG PATTIES to put in the freezer and pull out when you need something quick.
What about milk, cheese and yogurt? None of them are doing us any favors, according to Rip.
And cheese does not love you right back. We have an abusive relationship with cheese. I know everyone thinks yogurt is the Mediterranean superfood but it’s full of problematic animal protein…harsh on your liver and kidneys. Think of it this way –we’re the only mammals that drink another mammal’s secretions.”
• KEEP IT SUPER SIMPLE
Don’t overcomplicate things. Start with two breakfast recipes, three lunch recipes and maybe six or seven dinner recipes and rotate them for the first month or two until you have them dialed in. Look at my books. Look at other books written by plant-based chefs and pick some recipes to try as a start. Simplicity equals success. Most people rotate through one or two breakfast and three or four lunches and six dinners in their adult lifetimes anyway.
• GET COURAGEOUS IN THE KITCHEN Don’t be afraid to mess up and create dishes that suck, sometimes. You’ll soon be making delicious meals! When my mom went plant-based in 1984, there was no playbook. No cookbooks. Things today are so much easier. There are so many books, and so many recipes out there!
Rip also emphasizes that processed and refined foods aren’t healthy, and neither are extracted plant oils such as olive oil etc.
Upscaled with a bed of brown rice, in a pita bread sandwich or over a bed of leafy greens. Dinner can be rice and beans, potatoes and lentils and steamed veggies.
• MAKE A CASSEROLE ON THE WEEKEND to have for the week.
“The first idea that I have to get people to accept is that you actually can get loads of protein and a highly absorbable version of calcium from plants.” he says. “A lot of guys I talk to have been told that red meat puts hair on your chest and makes you manly. It doesn’t. It puts plaque in your arteries. In fact, the canary in the coal mine is an underperforming penis. The artery that goes to the penis is about one millimeter in diameter. If it gets clogged with fat, it doesn’t work so well. That’s when it’s time to reach for the plants! People also believe that chicken is a healthier choice but really, chicken has the same amount of cholesterol as red meat. Even the leanest form still has fat. Some people think that fish is the gold standard. But no. It too can have loads of cholesterol. What about eggs? Isn’t an egg the perfect food? It is…if you want to continue to feed the dragon! Eggs have lots of cholesterol.”
RIP’S TIPS
completely(evenwhenyourpartnerisn’tonboard) RIP ESSELSTYN IS THE AUTHOR OF ”THE ENGINE 2 DIET”, ”PLANTSTRONG” PREVIOUSLY PUBLISHED AS ”MY BEEF WITH MEAT”, AND ”THE ENGINE 2 RESCUESEVEN-DAYDIET”. FOR A SEEALL-PLANTCROWD-PLEASINGDELICIOUS,RECIPE,PAGE81 43
for
“MILK DOES NO GOOD FOR ANYONE,” SAYS RIP. “ONE GLASS OF MILK HAS THE SAME AMOUNT OF SATURATED FAT AS FOUR SLICES OF BACON.
“WHEN YOU GET RID OF ALL THE NUTRIENTS AND FIBER, EVERYTHING JUST CONTRIBUTES TO OBESITY.”
• ALWAYS COOK MORE THAN YOU NEED TO CREATE MORE THAN ONE MEAL.
But there’s good news. We don’t have to give up great taste and satisfaction when we decide to go plant strong. According to Rip, we’re surrounded by fantastic foods that can fill us up, and make us feel great.
We can have sweet potato lasagna, or a beans and rice extravaganza. Then for dessert, dark chocolate oatmeal cookies, chocolate mousse, and date nut crust fruit pies. The menu choices are endless and you don’t have to spend a fortune. In Austin, we discovered that we could feed five hungry firefighters for less than $15.”
ANYONE CAN DO ANYTHING FOR JUST SEVEN DAYS!
And what about lunch and dinner?
In our studies, at the end of seven days, after replacing the saturated fat and animal proteins with low-calorie high-nutrient-dense, fiber-filled, water-laced foods, our bodies know what to do.
In seven days, the average person will lose three pounds. Your cholesterol will drop by 27 points, your LDL will drop by 25 points, your triglycerides will be lower by 23 points and your fasting glucose will be down about 5 points. It’s incredible how many people can go from being pre-diabetic to being within normal range in just seven days.
7days
"I know that if a little firehouse in Austin Texas can do this, any house can. Go plant strong and slay the dragons lurking in your diet and your life."
EFFECTS.FEELBEGINPERSONTHESTRONGABEGINNINGAFTERPLANTDIET,AVERAGEWILLTOTHE
It will take seven days before you see with your own eyes what’s going on inside your body. Do a before and after biometric screening. Weigh yourself before and after, take your blood pressure, and do a full lipid panel to see what’s going on with your cholesterol, your LDL (Low-Density Lipoprotein…the “bad” kind), your HDL (High-Density Lipoprotein…the not-so-bad kind), your triglycerides and your fasting glucose. These are all indicators of what’s going on inside your body.
RIP SAYS:
And there are other important benefits too. Just ask the Austin “Overfirefighters.28days,” says Rip, “they started pooping as regularly as Swiss commuter trains!”
After beginning a plant strong diet, how long will it take for the average person to feel the effects?
Says Rip, “Today, 94 percent of the calories we ingest don’t count. Only six percent are coming from fruits, veg and grains, but that can change. We need to make health a habit. We have to develop routines and find support. We need to educate ourselves and be surrounded with healthy foods. This shouldn’t have to be about willpower. This will be food you’ll enjoy.
ONCE WE STOP TASTING THE SALT AND SUGAR MOST OF OUR FOOD IS LACED WITH, WE START TASTING THE NUANCES OF FRUITS AND GRAINS AND VEGETABLES.
“Try plant-strong pizzas, portobello fajitas with all the fixings, lentil oat loaf glazed with bbq sauce, macaroni and not-cheese, bean and grain burgers, red curry tofu stir fry, threebean chili, or kale ceviche salad.
“Let’s just start with breakfast,” says Rip. “We can have breakfast bowls with plant-based milk and spelt blueberry pancakes as big as manhole covers. Maybe you’ll have quinoa and fruit or oatmeal waffles topped with apple sauce.”
Rip maintains that it doesn’t take long to develop a more sophisticated palate because,as the food-loving Rip would be quick to advise anyone hesitating to try a plant strong diet:
HEALTH 44 | CRACKYL MAGAZINE
You’re going to feel fantastic, sleep better and all your numbers are going to look like champs. When you feel better, you’re happier and you can tackle a lot of the pressures of life better.
DON’T WORRY. KALE IS JUST ANGRY LETTUCE THAT NEEDS TO BE TAMED!
WE ASKED RIP:
Rip argues that it’s just a matter of kicking the unhealthy eating habit. Fifty years ago, half the population smoked but now it’s far fewer. People have learned.
demands
schedule
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CSU’s newest degree program, the Master of Science in fire executive leadership, is now open for enrollment. Designed for busy fire and emergency medical services professionals, the degree program is offered 100% online and allows students to progress at their own pace while keeping their current job a priority. Graduates develop the critical leadership skills necessary to build and foster productive teams and become advanced leaders in today’s fire and emergency services fields.
Concentrations include: » Emergency Services Management » Human Resources » Occupational Safety and Health » Public Administration
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You deserve to live longer. Our line of work takes an enormous toll on our bodies and minds so we shouldn’t have to settle for a life of bad health, bad sleep, and a short retirement.
By Jon Vought
You deserve to live longer. Our line of work an enormous toll our bodies and minds we shouldn’t settle life of bad a
It’s either perfect, or it’s trash. 0.000% is the number that Rescue 1 will live and die by. Our product is lab tested three times before it gets into your hands. If the entire batch doesn’t meet this standard, it will be scrapped and we’ll start from scratch We’ve had thousands of firefighters use our product and not a single failed drug test We know because we include an at home urinalysis in every single shipment of CBD.
yourself by using the at home urinalysis included with each order and looking at the lab test on each bottle of our products THC FREE 0 0 0 0 % zero part s p er billon MADE I N USA VE R I F I ED LABO R A TORY OWNED O PERATED FIRE F I G HTER & RESCUE1CBD.COM 0.000% THC CBD is not pot.
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We need to pass drug tests. Rescue 1 CBD was founded by Jon Vought, a Lieutenant on the job in South Florida since 2009. When he started researching all the benefits of CBD, he realized what an enormous help it would be to firefighters and first responders. He founded Rescue 1 CBD with a simple mission: improve first responders’ sleep and mental health, and do so holistically and without the fear of failing a drug test Jon believes that CBD can completely change the way firefighters approach their health and wellbeing.
Rescue 1 CBD was founded by Jon Vought, a Lieutenant on the job in South Florida since 2009. When he started researching all the benefits of CBD, he realized what an enormous help it would be to firefighters and first responders. He founded Rescue 1 CBD with a simple mission: improve first responders’ sleep and mental health, and do so holistically and without the fear of failing a drug test Jon believes that CBD can completely change the way firefighters approach their health and wellbeing.
By Jon Vought
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What’s next to your skin matters! 2UNDR’s Joey Pouch is made with premium fabrics to deliver the perfect fit while 2undr.comcomfyeverythingair-conditioningprovidesanddispersesmembranewhilepotentialsoftFlatunwantedpreventingskincontact.stitchingandsilkyfabricalsoprecluderubzones,ahydrophobicquicklymoistureaconvenientflyin-your-pants-tokeepcoolanddownunder!
GET YOUR ANNUAL FIREFIGHTER PHYSICAL. You can’t rescue anyone if you don’t take care of yourself first. Getting your annual firefighter physical can help you be sure you’re there — to save others. For more information, visit firstrespondercente r.org. YOU CAN’T SAVE OTHERS IF YOU DON’T save yourself.
Desire begins in the mind and becomes stronger healthynecessaryandimportanceyourromanticandpersonalrespect,whilewithemotionalhelpsBeingconsiderAnothertimegreatlyconnectionforbuildingwithnurtured.whenFlirtingyourloverandanticipationyourphysicalcanenhanceyourtogether.wordtoisromance.romantictobuildadeepconnectionyourpartnerencompassingspontaneity,attentionlove.Beingbyshowingpartnertheirtoyouisabsolutelyinarelationship.
What we perceive as passion in a relationship –calledphysicalthisandhoperelationships?wantWhatconsciousbuiltthought:comessomethingWeinsecurechoosingit’sourwhatdangerous.thisrelationshipandcominginstability,aofanxiety.orafterustherelationship,thefeelingnervous/excitedthatwehaveatbeginningofaorevenfeelingthatpullsbacktogetherabreakupfightisactuallyIt’sthefearlossthatmarksrelationship’ssotogetherbuildingaonemotionisIfit’sweexpectfromrelationships,theequivalenttoapainful,coupling.areaskingforthatwithoutarelationshipwithoutchoice.dowereallyinourromanticWetobewanteddesired.Whenisexpressedasdesire,it’slust.
What do we really want in our romantic relationships?
Lust is intense desire and is something that can definitely be nurtured in a relationship. Lust can last throughout a relationship and is actually much healthier than passion because it’s fed by our thoughts.
WHAT DOES PASSION MEAN? It can mean a strong emotion or desire, but also suffering, something that must be endured, or a controlling emotion. A controlling emotion...does that sound healthy?
My final suggestion is to consider the word affection, a term that denotes fondness and tender Physicalattachment.affection is wonderful in a loving relationship and helps to maintain our evenconnectionwhenwe are too tired, too sick or too whatever to have a fuller sexual experience. Affection is your kissingpartneryouon the forehead, holding hands or carefully!sowordsaffection.whoromanticallInsteadhealthypartPassionfeelingwondersAappreciationshowingforyou.goodhugdoesforthisofconnection.isnotaofalong-termrelationship.weshouldstrivetobetrulypartnerssharelustandRemember:havepower,chooseyours
FALL 2022 | 51
SHAWN SOBON, PARAMEDIC AND CANICROSS ENTHUSIAST
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ThisNow RunningIs LOVERS UNANIMOUSLY AGREE ON JUST HOW AMAZING IT IS TO OWN A CANINEHAPPY-GO-LUCKY,FAITHFUL,GOOFYCOMPANION.
DOG
LIFESTYLE
By Leah Sobon
FALL 2022 | 53
“Running with my dogs has built a bond unlike any I’ve ever experienced. But I take their health very seriously,” says Shawn. “I’ve done a lot of research and have even interviewed a critical care vet – who is also a runner – to make sure that I’m not putting my dogs at risk. What I’ve learned is that running helps dogs to strengthen not only their musculature but also their tendons and bones. The likelihood of injury while running is actually perhaps lower than it is when playing fetch where there are abrupt stops and turns the dog has to make.”
While a standard leash and your old pair of sneakers might just do the trick, Canicrossers know that comfort and safety come first. Having the proper running system for both parties avoids injuries.
Shawn Sobon, owner of Canadian Canicross Sports, UESCA Certified Running Coach, and a valued member of The Ontario Federation of Sleddog Sports, has tracked hundreds of miles with his two running companions and speaks passionately about just how important this type of exercise is – not only for you but also for your furry friend. Shawn’s running duo, Piper (a Manitoba Designer Dog) and Luna (a Siberian Husky/ American Bulldog cross), both less than three years old, only need to see Shawn put on his running shoes to begin panting and whining with anticipation.
to the trail or the streets, Canicross can happen anywhere, for any distance, and in most types of weather. Because dogs can be very sensitive to extreme temperatures on either end of the spectrum, it’s important to adapt your activity to the weather. Late fall and winter offer the best environments to run your dogs. There is little risk of heat-related injuries and if you have a dog built for winter, there is no place it would rather be than outdoors. Ideally and especially for longer runs, it’s best for the dog to be on a trail or other “soft” terrain. When Shawn runs on the pavement with his dogs, for example, he usually limits the runs to three miles or less.
If you already walk your dog, then you know all about the benefits of getting outside with your pal – but have you ever taken your exercise one step further and gone for a run with your dog? If so, you’re a leg up (or four) on those who haven’t yet tried Canicross. Quite simply, it’s running with your dog – but in a unique way.
As Shawn explains, “Having a proper harness not only for your dog but also for you is so important. Canicross harnesses are designed to allow the dog to move freely and be unrestricted, letting the dogs pull without putting undue stress on their bodies. I’ve run in many types of harnesses and there is no comparison to a harness designed to allow your dog to pull at your hips rather than at your lower back.The difference in comfort and the reduced risk of injury is like night and day. As a paramedic who’s worked almost 20 years, I know my lower back needs to stay
Whetherhealthy.”youtake
Throughout history, they’ve worked alongside royalty, for the army, for search and rescue, in fire and police services and more. Despite no longer having a formal role with fire departments, cuddling, petting and being with dogs still provides first responders with an incredible endorphin rush and keeps canines at the top of the best companion list.
DOGS HAVE ALWAYS PLAYED AN IMPORTANT ROLE WITH HUMANS.
Running with my dogs has built a bond unlike any I’ve ever experienced.
“Virtually any dog can participate in Canicross. Since it was developed from mushing, huskies are great Canicross dogs capable of running anything from three miles to a marathon with their human. Australian Shepherds, Vizslas, Border Collies, German Shepherds, and Retrievers are commonly found on lists of the ‘top ten’ breeds suitable for Canicross. I’ve seen Beagles and Jack Russells participating in my Learn to Canicross Program with great success,” says Shawn.
BENEFITS OF CANICROSS FOR YOUR DOG
PROVIDES MENTAL STIMULATION. IMPROVESCONFIDENCE.MOODAND WELL-BEING.
TONES BOOSTSMUSCLE.IMMUNE SYSTEM.
GREATLY STRENGTHENS THE BOND BETWEEN HUMAN AND DOG.
BUILDS
“During warmer seasons, I limit the distance and time we spend outside. I have my dogs take arbitrary breaks in a shady area and always have water with us. On the hot and humid days we don’t go out,” says Shawn.
MAINTAINS HEALTHY WEIGHT.
HELPS REDUCE BEHAVIORAL PROBLEMS.
LIFESTYLE
BUILDS HEALTHY BONES, JOINTS AND LIGAMENTS.
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While most breeds are reasonably suited for this higher intensity exercise, there are some that are simply built for Canicross and others (mostly those prone to early joint degeneration or breathing concerns) which are best left to cheer you on when you walk in the door from your run.
“I know who my race dog is and I know who my chill dog is. Not every dog will be a racer. Long term, the main goal is to keep your dog safe and happy, to learn their limits and not to push them beyond what makes them happy. That will ensure that your dog will eagerly await the next time you take them out for a run.”
Looking to learn more about running with your dog and hear from experts on the subject? You can catch Shawn Sobon on his podcast Trail Tales ARP which is available on all podcast streaming platforms.
DOG HARNESS HUMAN HARNESS (BELT) BUNGEE LINE RUNNING SHOES WATER FOR BOTH PARTIES POOP BAGS TREATS They feed off not only verbal commands but also physical cues "Gee" RIGHT "Haw" LEFT "Whoa!" STOP "Hike" START "Get up" GO FASTER "Easy" GO SLOWER CANICROSS TERMS CANICROSS GEAR CHECKLIST FALL 2022 | 55
If you’re introducing a new harness, teach them that the harness is a good thing. Allow them to sniff it and get comfortable around it before you even try to put it on. Use treats and praise when the harness comes out and when you slip it over the head. Most dogs I’ve met have no issues with leaning into the harness and pulling you along, but some dogs who are well trained to walk alongside their person may need some encouragement and practice to become good pullers,” explains Shawn.
Sometimes it can become frustrating when she does this but I don’t chastise her because I want her to enjoy the experience and if she’s happy beside me, then that’s ok with me. Dogs need to build up their endurance and skill just as people do. Their ability to pick up the skills required is great, regardless of the breed. The best way to teach your dog directional commands is to simply go out and do them. You have to be confident because your dogs will feed off you. If there is a fork in the trail, you need to be 100 percent intentional as you tell your dog which way you want them to go. They feed off not only verbal commands but also physical cues.”
If you’re competitive, there are races that you can enter with your dog. While almost any dog can participate in the sport,
HOW DO YOU START?
“One of my dogs is like a rocket and the other one is happy to run beside me.
“First you need to let go of any expectations you may have for your dog –this has to be fun and enjoyable for them.
Shawn believes that if you want to race with your dog, you need to consider how much drive and endurance your dog has.
we reach forward and overhead. To maximize hip mobility, the engineers created a banded insert that not only provides increased comfort but also reduces tension for high steps and ladders.
The LION team consists of engineers from various backgrounds who not only study motions on the fireground such as crawling and reaching, but also consider what professional sports and military organizations do to improve their user mobility. The team has a whole vocabulary of acronyms and patented technology terms, of course, so I had to ask for layman's (or, in my case, “truckie”) terms but it was clear that they understood that our areas of greatest restricted motion are in our hips and shoulders. They also know that the weight of the gear adds to our mobility challenges. This understanding has led them to develop a moisture management system that keeps the gear dryer and lighter during use and between runs. They’ve also integrated a pleat system that allows for the turnout coat to expand as
MAYBE IT IS NOT JUST THE GEAR?
Recruits in the academy and firefighters working on fire and rescue scenes often complain about restrictive gear, poor range of motion for overhead reaching, and the bulkiness that makes it hard to step up on the rig or ladder.
By Aaron Zamzow, BS-HEALTH AND WELLNESS, NSCA-CSCS, NASM-CPT, ACE-PEER FITNESS, PN1
As first responders, we need to ensure that we’re keeping our joints in the best shape possible. It may not just be the inseam of your gear restricting your stepping on the ladder or rig: it could be your own lack of hip mobility. The gear might not be the only thing that makes it difficult to reach behind you to get your SCBA on. Maybe your shoulder mobility or lack thereof is the problem. Just as gear manufacturers work to improve the functionality of the gear, we too must develop on our own mobility and functionality.
In all honesty, I was skeptical as I began the interviews, questioning whether or not engineers and designers understood firefighters’ tasks, demands, and mobility requirements. As I listened to the enthusiastic team of engineers explain how they have designed a cut-in-motion design for a more ergonomic fit that matches the way we move, I was impressed. The team was proud to explain their innovations to a front-line firefighter, but I still had one major question: What was their perception of “how we move”?
FITNESS
Personal experience and my observations of recruits in the academy show that the range of motion in our hips and shoulders seems to be the most reduced. When you add the weight of the gear we sweaty firefighters are carrying, the restrictions and limitations increase further.
Over the course of a few months, thanks to the editorial team at CRACKYL, I was able to fire off (no pun intended) a series of questions to the designers and engineers of LION V-FORCE turnout gear that provided some interesting insights about this particular manufacturer and their mobility research.
It was obvious that the LION designers have given great thought to the needs of the firefighter. So, maybe the restrictions we’re experiencing aren’t all gear-related. While sizing and fit are important and should be adjusted if your gear is causing restriction issues, the most glaring issue we need to consider is our own mobility.
MAYBE IT’S NOT YOUR GEAR
DO THE MANUFACTURERS OF OUR GEAR ACTUALLY UNDERSTAND FIREGROUND MOVEMENTS AND DEMANDS?
As an active firefighter and strength coach, I have often wondered if the restrictions we feel or see when “in gear” are caused by the fit, the gear itself, or our own mobility restrictions. I recently had the opportunity to ask members of the LION research and development team for their input so I could understand whether or not equipment manufacturers understand what we do. Are they so concerned with the heat protection that they’re content to sacrifice our range of motion?
As firefighters, we routinely crawl, pull, push, reach and drag in all planes of movement - and in hot conditions where we can’t see well. Manufacturers clearly understand the heat dynamics of our job because their gear is designed to withstand temperatures to 2,000 degrees. But why do we, the users, have to sacrifice mobility and efficient movement?
DO THEY KNOW WHAT WE DO?
It all sounded great on paper, but I still wanted to take it for a drive to see if their technology and innovation lived up to the promises. At the FDIC this year, LION was generous enough to fit me for some gear so I could take it through its paces. Yes, I had to give it back (unfortunately), but I did experience the benefits they described. In my testing I found that the gear was lighter and allowed for greater shoulder mobility and hip movement. A bonus: the elbow and knee pads provided some cushion but didn’t seem to restrict any movement.
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Try to incorporate these three movements into your workouts, before your shifts, and/or whenever you feel tight and tired.
2. SPIDERMANS WITH ROTATION
LIONPROTECTS.COM SPONSORED CONTENT FALL 2022 | 57
This movement will help improve glute and hip mobility, making it easier to step up on the truck or ladder. Find a step or bench that is at knee height or higher. Stand two to three feet from the step and slowly bring one foot up and securely place it on the step. Slowly lean forward to put more weight on the front leg, raise both arms and reach toward the ceiling. The further forward you lean and the higher you reach, the more you’ll feel the stretch. Hold the stretched position for five seconds and then return to the starting position. Perform the same motion on the other side, alternating each rep. Perform five reps on each side.
To improve overall performance, we need to make our movements more effective and efficient. If you have tight muscles and lack flexibility, your body will require more force and energy to move. The good news is that your body can quickly adapt and you can significantly improve your mobility with the right exercises done consistently.
Unlike traditional stretching where you hold the stretch for a long period of time, these exercises actively work to improve range of motion and muscle function by doing reps for just five to ten seconds. The goal is to perform five reps of each exercise in a circuit. If you’re extremely sore and/or tight, try to perform two circuits. You can do these movements every day and that consistency will help you feel and move better in and out of your gear.
1. WAITER’S BOW
THREE EXERCISES FOR HEALTHY PERFORMANCE
3. STEP-UPS WITH ARM RAISE
As technology continues to advance, so does the fit and safety of our gear. As firefighters, we need to understand that the better we move and perform, the better we can protect and serve. Make the commitment to take care of yourself, so you can take care of them.
This is the grand-daddy of mobility movements for first responders, designed to improve movement in the shoulder, hip, hamstring, and lower back. Start in a push-up position with your hands on the floor or the edge of a bench (or truck). The higher your hand placement, the easier the movement. Take one large step forward with your right foot, aiming for the outside of your right hand. Do not force the movement, but let your leg swing as far as it comfortably can, and then reach your arm and rotate your body towards the ceiling. Pause at the top of your reach for five seconds and return to the starting position. Repeat on the other side. Alternate between sides.
This is a great movement to improve shoulder and hip mobility. Start from a standing position with your arms at your sides. Rotate your arms so your palms are facing up/ forward. Slowly bend forward at the waist and simultaneously lift your arms toward the sky. Bend forward as far as you can aiming to get your upper torso and arms in a straight line, parallel to the floor. Hold this position for five to ten seconds and repeat four more times.
JOIN THE FIGHT AT WWW.LIONPROTECTS.COM/REDZONECO2 Deeper Cleaning to Battle Carcinogens THE WHENDOESN’TDANGERENDTHEFIRE’SOUT. © 2022 LION Group, Inc. All rights reserved. RedZone is a trademark of LION Group, Inc. Tersus Solutions is trademark of Tersus Solutions, LLC. Smoke deposits and residue trapped in turnout gear exposes firefighters to deadly cancer-causing toxins. Now, we’re fighting back. Our revolutionary RedZoneSM CO2 Clean removes over 95% of cancer-causing PAHs and VOCs. Trust LION TotalCare, because your safety matters long after the fire.
FALL 2022 | 59
COMICS
NO ONE EVER ARGUES AGAINST THE CONCEPT OF WILLPOWER: IT’S A GREAT TOOL TO HAVE IN YOUR SHED. WISE SELF-REGULATION IS KEY TO MANY SOCIAL AND INTERPERSONAL RELATIONSHIPS, KEEPS US OUT OF TROUBLE, AND CAN DETERMINE HOW WELL WE DO AT REACHING LONG-TERM GOALS.
By Elizabeth Anderson
STRESS
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Studies have shown that in vulnerable individuals, repeated exposure to addictive substances affects the part of their brain responsible for willpower. They can’t use willpower to stop their substance use – even when they reach the breaking point – because their brain’s willpower circuitry has been disconnected by those same addictive substances. This loss of willpower can ruin lives and health unless outside help is enlisted.
Psychologists refer to this belief in our ability to complete a difficult task as “selfefficacy”’ which equates to task-specific confidence. Self-efficacy beliefs are a potent determinant of task completion success. If we doubt our ability to accomplish a task, our efforts will be lacking and the negative self-efficacy belief may well become a self-fulfilling fail-prophecy. Why exert yourself to accomplish something when you don’t believe you’re capable?
Addiction is an extreme example of what can happen when our willpower is less than effective. It’s not difficult to imagine other negative effects of failed willpower: ruined families, lost careers, failed education due to inadequate effort, bankruptcy and more. I’m sure every individual can think of situations where better willpower would have been an asset.
The human brain has a single supply of willpower so decisions made relatively close to each other can result in willpower fatigue and vulnerability to impaired decision-making (psychologists refer to this as “decision-fatigue”). When people experience decision-fatigue, they’re especially vulnerable, which is why marketers and salespeople often bombard people with information and decisions while trying to make a sale. The good news is that building selfcontrol in one area of life can increase it in other areas. We become better at selfcontrol when we practice it and take an organized and consistent approach to life and decision-making. Good habits and routines make it all easier.
focused on the long-term prize: buying a house.
On the whole, firefighters tend to be focused and goal-directed – the kind of people who benefit from knowing how willpower works and how applying it to their daily lives can help them reach the toughest goals.
WHEN WILLPOWER BREAKS DOWN, DISASTER CAN RESULT.
illpower is the ability to accept sacrifice now in exchange for future benefits. We forego today’s pleasure to achieve a greater future good. It can be seen as the ability to persist in our resolutions and to do what we judge as best, despite temptations to do
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Further research has revealed that willpower is greatly enhanced by believing in our ability to self-regulate.
breaks down, disaster can result. Addiction to drugs or alcohol has long been viewed as the result of a lack of willpower. But does this make sense? Surely, once substance use is destroying someone’s life, that person can simply ramp up their willpower to stop?
It’s important to remember, too, that willpower works better for avoiding temptation than it does for getting through the temptation emergencies that sometimes crop up unexpectedly. We’re far more likely to make good goalfocused decisions and avoid temptations if we remove ourselves from a bad (i.e. hugely tempting) situation as soon as we recognize it.
The brain is an expensive organ to operate. Even though it weighs a mere 3.3 lbs. and comprises only two percent of our body mass, it consumes 25 percent of our
body’s energy. It requires glucose as its energy source – nothing else.
IF YOU’D LIKE TO LEARN ABOUT THE POWER OF SELF-TALK AND HOW YOU CAN MAKE IT WORK FOR YOU, SEE OUR ARTICLE ON PAGE 24.
Self-efficacy grows with experience, and this may be why willpower – like a muscle – increases with repeated successful use. For example, if you’re motivated to save aggressively to put together a down payment for a house (a long-term goal) you may find that
Whenotherwise.willpower
Research has shown that willpower is a limited resource. Like a muscle that can be temporarily fatigued with use, willpower can be strengthened only through repeated use. When we apply willpower in a given situation, our ability to apply it again – even if it is in unrelated circumstances – is temporarily reduced. This may be because of the amount of energy that willpower consumes in the brain.
Research has demonstrated that willpower burns large quantities of glucose, and willpower failures are more likely when glucose levels are low. Low blood-sugar is often blamed as a factor in various self-control problems such as emotional outbursts, aggressive behavior, impulsiveness, poor stress-coping behavior, and difficulty staying on task. Fatigue also slows thinking and makes people more vulnerable to bad decisionmaking. Good nutrition and proper sleep, therefore, are important for self-control.
cancer prevention: other evidence shows a post-exercise sauna can boost running endurance by 32 percent.
When it comes to quelling heat, water is king and the importance of maintaining adequate water intake cannot be understated. Sweating causes a loss of blood plasma volume. Lose enough, and your VO2max (peak aerobic capacity) can drop by 20 percent. The next level techniques we’re talking about in this article won’t mean a thing if you’re not staying adequately hydrated before and during work.
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While this may sound crazy, biohacking is older and more science-based than you might think. Working out, after all, is a well-
BIOHACKING FOR BETTER
For shift firefighters, pre-hydrating with eight ounces of water per hour the day before you work can help you arrive for duty at full volume. The same applies for volunteer or paid-on-call firefighters who could be called up at any time. While you should always stay hydrated, it’s especially vital when you know temperatures are higher.
By Roy Smalley, Health & Safety Officer, CPT
known form of biohacking that manipulates physiological responses to train for increased speed, strength, or muscle.
According to research, a 60-minute soak in a hot tub right after a workout yields the same cardio benefits as an hour of cycling. And firefighter sauna use isn’t just for
Note: this type of training is for physicallyfit individuals. For deconditioned personnel, the focus should first be on improving overall fitness before adding heat acclimatization training.
Our department SOGs cite a two bottle rule, but on incidents with more personnel available we could get sent to rehab after only one. As a company Health and Safety Officer I absolutely understand the importance of the rehab unit. But as a firefighter who doesn’t go to work to sit on the curb, I do as much as I can to maintain my body so I can be cleared and get a tool back in my hands as quickly as possible.
Of course, a regular regimen of strength training and cardiovascular exercise makes this possible, but what if you want to go beyond that? What if you really want to have an edge on the fireground, knowing you can work longer and harder under more extreme conditions?
As tactical athletes, our training goals should include optimizing performance to work longer, better and more safely under conditions we’re likely to encounter on duty. Let’s look at two major areas we can biohack: heat tolerance and bottle time.
HEALTH
HEAT TOLERANCE
The human body can adapt to perform in extreme circumstances from the Antarctic to the Sahara. Coaches know this, and often biohack athletes use clothing layers, saunas, and hot baths to control core temperature during training. Evidence suggests this can improve heat tolerance by increasing blood volume, cellular energy production, and fatigue resistance.
I hate sitting in rehab.
LET’S TALK ABOUT BIOHACKING –THE MANIPULATION OF THE BODY’S PHYSIOLOGY TO IMPROVE HEALTH AND PERFORMANCE.
THE FIREFIGHTER BODY
deficit: personnel who are fasting, dieting, or simply not refueling adequately after exercise will have reduced EPO production.
Deficiencies of iron and B vitamins (including folate) can not only lower EPO concentration, but can also contribute to fatigue, insomnia, and reduced immune response. A well-rounded diet is beneficial for everyone, but for firefighters wanting to stay longer in Jobtown it’s crucial.
Remembertraining!thatbiohacking is meant to enhance health. You can’t fire a cannon from a canoe – a solid foundation of good nutrition and regular exercise is a must before trying “next level” techniques.
Nutritionally, EPO production is dependent on protein intake (an athlete should get about 1.4 to 1.7 grams per kilogram of body weight daily). A protein deficit will suppress EPO response, as will a caloric
Water isn’t the only dietary consideration when biohacking for heat tolerance: some supplements may also be beneficial. Athletes given 640 mg of green tea extract 90 minutes before strenuous summer exercise showed decreased inflammation and oxidative stress and an increased VO2max. In other research, trained cyclists supplementing with creatine, glycerol, and ALA showed significantly improved tolerance and endurance when exercising in the heat.
Many supplements have been extensively studied with regard to EPO stimulation. Athletes at Northwestern State University had an EPO increase of 65 percent following two weeks of daily echinacea supplements. In separate research, subjects given eight grams of echinacea daily for 28 days showed large increases in EPO concentration, and considerable improvements in both VO2max and exercise endurance.
It’s important to note that, because the body stores extra water with glycogen, those who are fasting or following low-carb diets will likely have lower total water stores and, as a result, may dehydrate and become susceptible to heat stress more quickly.
Some athletes use altitude masks to simulate elevation; however, while research shows they can improve lung strength, the masks have no discernible effect on EPO or VO2max. If you can’t get to elevation, the next best thing is actually free: simply hold your breath.
Simply planning to drink water on scene can put you behind the curve: the body can lose as much as two liters of sweat in 30 minutes of work, but is able to absorb far less than that from drinking, leaving you dangerously dehydrated.
During this training, inhale and exhale only through your nose. With a pulse oximeter in place, pinch your nose shut, hold your breath, and exercise (run, walk, jump, squat, etc.) until you feel an uncontrollable need to breathe. Continue exercising, but un-pinch and breathe only through your nose again until your breathing relaxes. Repeat this cycle for at least ten rounds. The goal is to get your blood oxygen saturations or SPO2 below 91 percent, preferably into the 80s. At least 24 seconds in that range can boost EPO by about 24 percent while just over two minutes can give you a 36 percent increase. Note: before trying this type of training, check first with your physician
Echinacea also has documented antibacterial and anti-inflammatory effects on the lungs (which can help improve O2 uptake), as do other supplements including vitamin D3. One study of soccer players observed a six percent improvement in VO2max following an eight-week regimen of vitamin D
quercetin (a plant flavonoid found in grapes, apples, berries and other fruits and vegetables) was actually shown to increase VO2max and exercise endurance, even without any exercise
Regular sauna use, especially after working out, can encourage significant production of EPO, boosting your red cell count and VO2max. Half an hour at 86 degrees F was determined to be the optimal exposure (though less is still beneficial).
But firefighters who want a similar edge don’t have to resort to doping – there are less invasive, legal biohacks that encourage production of natural EPO.
ROY SMALLEY IS A CERTIFIED PERSONAL TRAINER WITH MORE THAN TWELVE YEARS IN FITNESS AND EIGHT YEARS IN THE FIRE SERVICE AND IS THE CO-OWNER OF CENTER CIRCLE FITNESS IN MAYVILLE, WIS.
ELO was an awesome band from the seventies but EPO is an even more awesome hormone from the kidneys that communicates with cells. It’s important to firefighters because it accelerates production of red blood cells, enabling you to work harder for longer, even on air, by improving your blood’s capacity to transport oxygen (VO2max), and your body’s ability to turn macronutrients into usable
BOTTLE TIME
FIND HIM ONLINE AT
ROYSMALLEY.USFALL2022| 63
A GOOD POST-EXERCISE ROUTINE CAN BE NEARLY AS EFFECTIVE AS THE WORKOUT ITSELF.
As an added bonus, shock proteins released during heat exposure can boost stress resilience at the cellular level, while slowing cellular aging.
Supplementingsupplementation.with
BIOHACKING FOR BETTER
a competitive edge once used transfusions of their own blood to increase red cell counts, until they discovered synthetic EPO – one of the banned substances Lance Armstrong admitted to using.
Similarly, hypoxic training – workouts at reduced blood O2 concentrations –boosted EPO production. In research, athletes exercising at elevations where their oxygen saturation dropped below 91 percent for more than two minutes had EPO increases of up to 36 percent.
Hypoxic altitude training can be recreated using just a pulse oximeter. (Note: this method is for well-trained, physically fit individuals in good health, and should never be used for swimming or other water-based workouts.)
One such hack is supramaximal exercise. In studies, athletes performing three minutes of exercise at approximately 110 percent of their VO2max (an all-out effort, appropriate for very fit, well-trained individuals) showed significant increases in serum EPO.
Cyclistsenergy.seeking
What we need to know
Retire and take it easy, right?...Wrong!
Firefighters spend their lives saving others…but who is going to rescue you from a future that might include preventable ill health or disability? If someone else was facing this challenge, you’d do everything possible to save them, wouldn’t you?
OLDER LIFE MINIMISING LOSS
As a second generation firefighter I understand this mindset, and as an osteopath specialising in healthy ageing, I also see the value in discussing what may be the greatest rescue challenge we face today – namely an increasingly ageing and deconditioned population.
Rescue your Future
The neuromuscular system: The ultimate later-life health influencer
DISABILITYAGETHRESHOLD
However, much can be achieved by working hard to minimise this decline. Strength training across an entire lifespan will help to avoid the double whammy of natural decline combined with inactivity-related decline known as sarcopenia. Arguably it is this commitment to strength training across one’s entire life that holds the key to improved older age health and independence.
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Latter life strength, function and subsequent independence is much like a pension. The sooner we start investing in it, the better our later years will be.
FITNESS
One of the things that we all need to accept
Much like a bank account, our healthy resilience varies between all levels. The account responds to your life, stresses, events, illness, diet, sleep and of course exercise habits. Of the many influences on later life health, diet, sleep and exercise are the ones most within our power to control. And when it comes to exercise we need to think about how strength adds to our account and how central it is to achieving better health in older age.
RANGE INDIVIDUALSBETWEENANDMUSCLEOFMASSSTRENGTH
STRENTGHANDMASSMUSCLE
The ancient Greeks called sarcopenia the “poverty of flesh.” Simply put, it’s the agerelated loss of muscle mass and strength
EARLY LIFE GROWTH AND DEVELOPMENT TO MAXIMIZE PEAK
By David Vaux, MSC
ADULT LIFE MAINTAINING PEAK
is that our skeletal muscle mass decline starts at around middle age. It will inevitably curve downwards and in some cases lead to illness and disability.
For some years now, there has been a growing body of evidence suggesting that skeletal muscle is an immunological organ in its own right. Among others, the Institute for Inflammation and Ageing has suggested that maintaining skeletal muscle through exercise is beneficial to immune function. Since the pandemic hit, emerging data shed further light on the importance of avoiding obesity to improve health outcomes if infected with a virus.
My work in various health organisations to promote exercise for arthritis and pain management has led to my growing interest in healthy ageing. Since 2020
I have collaborated on several projects aimed at improving health in older age, during which it became evident that in the past, there has been an overemphasis on promotion of aerobic exercise, often at the cost of our strength for most age groups.
Frailty isn’t just about an older person being weak from lack of strength. I believe that in many cases, underlying loss of skeletal muscle defines one’s quality of life. Frail people are less able to move and are more likely to have osteoporosis with subsequent fracture if they fall. Their lack of neuromuscular activation and decreased movement affects quality sensory feedback from skeletal muscle, meaning they are more likely to fall. And they are less able to fight an infection that would otherwise have been mild.
Frailty isn’t just about an older person being weak from lack of strength. It’s also about immunity.
In a nutshell, if we leave it until older age to try to get stronger, it may be too late.
One of the things that we all need to accept is that our skeletal muscle mass decline starts at around middle age.
That is not to say that if you work hard and continue specifically focused on resistance training you can maintain the muscle as you enter older age; however, the catch is that you would have ideally built and maintained skeletal muscle during middle and early older age.
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leading to loss of function and to frailty. Its severity varies, but we can all expect to experience some level of decrease in strength as we age. We would be wrong, however, to think that frailty is inevitable.
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FITNESS SOCIALFOLLOWRELATIONSHIPSLIFESTYLEHEALTHFITNESSFINANCESTRESSUSONMEDIA Nº1 WE’RE HERE. WHERE ARE YOU? RESOURCE FIREFIGHTERSFOR @CRACKYLMAG
Firstly we need to continue to strength train into retirement and beyond. How you do this can adapt and change as we age. Try different forms of resistance training. In my work with injury, joint issues and pain, there is usually a way to adapt one’s routine to continue to gain the tomechanismswithinaroundmovementthemaintainneededneuromuscularresponsestimulation/inthesystemtogainandstrength.Often,actofchangingone’stoexerciseaninjuryholdsitselfusefulthathelpdecreasepain.
GET YOUR MIND RIGHT
Accept that as you age you might not be able to lift in the same way; however, there are ways of seeking different activities. Instead of keeping the same routine, vary it. Research confirms that lighter loads, exercise bands, bodyweight, and water resistance can all offer measurable strength benefits, as can more frequent but less intense strength activity (known as “strength snaking”).
It is of the utmost importance to have an element of power in our long term strength training. This is because the power and strength decline eight times faster than actual muscle mass. If we consider what the word power alludes to in physical conditioning, we realise that it is the combination of strength and speed. In practical terms, acceleration or deceleration during a push or pull movement against controlactivatesresistanceourneuralsystem.This not only benefits our skeletal muscle but also our neural systems, and it is partly in the neural
CHANGE IS YOUR FRIEND.
We need to adopt the mindset of a boxer preparing for a fight that might go into the later rounds. If as an older individual you are pre-strong, you will have more capacity to recover should an illness or accident occur. As a rescue worker or first responder, you owe it to yourself to become a Lifelong Tactical Athlete. By taking control of your neuromuscular system you can at least counter the negative effects on the immune system caused by stress fatigue and interrupted sleep patterns.
We need to be tactical in our long term exercise plan. Elite athletes plan for the season, events or competition. If we frame our lives as an event we need to build strength for in adulthood, then we’ll hang onto it as we age.
It is those of us in middle and early older ages that have most to lose and the most to gain from our attitudes towards personal strength.
Going long on strength: What we need to do.
Staying active and working towards an efficient cardiovascular metabolic system is obviously important, as is healthy However,well-plannedandnutrition.being
So... how do you gain and maintain lifelong strength?
WORK HARD, TRAIN SMART.
We should consider ourselves Lifelong Tactical Athletes (LTAs) with the goal of our continued tactical strength being the cornerstone to our own future health and well-being.
POWERFUL IMPACT. Including a power element in age.preservationhelproutineresistance-strengthone’sisknowntowithstrengthaswe
system that the key to later life strength and health preservation lies.
aerobically fit, staying active and being mobile is not going to afford you the same protection in older age as if you had also included regular strength training.
IT’S TIME TO SET YOUR OWN STANDARDSBEADEPARTMENTTHATTAKESRESPONSIBILITYFORYOURCREW’SRISKREDUCTION. Set your own personal decon protocol and strengthen it with SOOTSOAP. Nothing says you have to, but the facts say you should. Ask your distributor or contact us at orders@sootsoap.ca for volume quotes. WHEN THE STANDARDS HAVEN’T CAUGHT UP TO THE RISK GET THE FACTS FOR YOURSELF SOOTSOAP.CA/FACTS EST 2018 info@sootsoap.ca | @sootsoapsupplyco
By Rick Markley, Science Alliance
And how much weight do you assign to his family history, specifically, his genetic risk? How do you even determine what his genetic risk is? And how do things like Eugene’s lifestyle and occupation factor into his genetic risk?
He’s never smoked. He drinks socially –c’mon, he’s a firefighter. He tries to eat healthy, sort of, most of the time. He’s good about hitting the weight room, but much less so about getting in his cardio. Ask him about sleep and he’ll say that he struggles to get a good night’s sleep probably half the time. He wears full PPE on every fire call, pretty much
ALLIANCESCIENCE
– ok, maybe not for all the overhaul. He gets the same annual municipal physical that’s given to the cops and streets and sans crews.
E
His father fled the scene when Eugene was too young to remember him. Consequently, Eugene knows little about his father’s family other than that his paternal grandfather famously smoked two packs a day and lived to be 95 – eventually succumbing to “natural causes.” His mother is a two-time breast cancer survivor. The last bout resulted in a double mastectomy and she now has biannual cancer screenings.
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HEALTH
ugene is a 15-year career firefighter who works as an engineer for a mid-size suburban department. He also two-hats as a lieutenant for the small on-call department in his neighborhood.
DOES HEREDITY PLAY A ROLE IN FIREFIGHTER CANCER?
LET’S SAY YOU ARE AN ODDS MAKER. WHAT IS EUGENE’S RISK OF GETTING SOME FORM OF CANCER?
WE’VE KNOWN FOR YEARS THAT IT IS NOT A MATTER OF IF FIREFIGHTING CAUSES CANCER, BUT RATHER A MATTER OF TO WHAT EXTENT IT DOES.
Those are pretty good odds. But don’t stop reading now and jump to cat videos on YouTube – there’s more you need to understand about this risk.
THE QUICK AND DIRTY ANSWER IS THAT EUGENE’S, OR ANYONE’S, CHANCES OF DEVELOPING CANCER THANKS TO INHERITED GENETIC MATERIAL IS ONLY ABOUT FIVE PERCENT.
Think of a firefighter’s genetic risk of developing cancer like other lowfrequency, high-consequence threats we face. What are the chances the oil tank farm in your jurisdiction will erupt into a massive explosion and fire? Slim-to-none, but when it does hit the fan, it hits it hard. The same is true for that five percent inherited cancer risk.
Having a strong family history of cancer typically means that a person has several blood relatives from the same side of the family across different generations who have been diagnosed with the same form of cancer. It can also mean having relatives who were diagnosed at a young age or diagnosed with two or more different cancers.
FOR EXAMPLE, THOSE WITH A HEREDITARY PREDISPOSITION FOR COLON CANCER HAVE AN 80 TO 90 PERCENT CHANCE OF DEVELOPING A MALIGNANT TUMOR IF:
If Eugene’s mother had inherited and passed along the mutated gene responsible for her breast cancer, Eugene is not out of the woods just because of his gender. He can still pass that mutation on to his daughters, and he faces an increased risk of both prostate and breast cancer — yes, men can develop breast cancer.
When those conditions don’t exist and members of the same family develop cancer, odds are that there are environmental, or lifestyle, factors at play. About eight percent of lung cancer patients have a hereditary gene mutation. The rest come by it through a combination of lifestyle choices – smoking is still the leading cause of lung cancer – and the Compareenvironment.thatto heart disease, which is one of the leading causes of death among firefighters. Those with a genetic predisposition for heart disease have up to three times the risk of developing the illness. But that’s a topic for another article.
And firefighters who did get cancer ran a greater risk of dying from it. The researchers found a significantly elevated mortality of 36 percent from rectal cancer and 42 percent from non-Hodgkin lymphoma. Increased mortality from rectal cancer was considered probable, and increased mortality from non-Hodgkin lymphoma, pancreatic and pleural cancers is possibly related to firefighting.
Similarly, a 2014 study that examined 30,000 firefighters from three large metro departments across nearly 60 years concluded that those findings strengthened evidence linking firefighting and cancer.
Those researchers found a significantly increased incidence in the following percentages for: colon (14 percent), rectal (9 percent), prostate (15 percent), testicular (34 percent), bladder (12 percent) and thyroid (22 percent) cancers as well as mesothelioma (60 percent) and malignant melanoma (21 percent) in firefighters.
Let’s first unpack what “family history” means. Everyone inherits two sets of genes, one from each parent. Let’s say the mother contributes some genes prone to mutate into cancerous cells, but none of the father’s contributed genes mutate that way. The mother’s genes can be active. Or they can be switched off, with the father’s being active. If the mother’s contributed gene is active, the child’s chance of developing that form of cancer goes way up. And the chances go up even more if one of the mother’s parents also had that mutating gene activated.
WE ALSO KNOW THERE ARE STEPS WE CAN ALL TAKE TO REDUCE THE RISK.
In other words, because Eugene’s paternal grandfather smoked like a chimney and lived to nearly 100 doesn’t give Eugene a free pass to take up smoking or stop wearing SCBA on defensive fires.
HEALTH
• At least three family members with histologically-confirmed colorectal cancer or cancer of the endometrium, small intestine, ureter or renal pelvis, one of whom is a first-degree relative of the two others (familial adenomatous polyposis must be ruled out);
“The biggest risk regarding firefighter cancer and heredity is complacency – and that’s true for both sides of the issue,” says Sara Jahnke. She’s a leading industry researcher who launched the Science to the Station: A Health & Wellness Alliance (or Science Alliance for short), a platform to bring important firefighter health and wellness science to firefighters.
• Diagnosis was before age 50 years in at least one patient.
That level of routine examinations and monitoring is pretty consistent for other inherited cancers.
That of course leads us to Eugene’s other family ties – his firefighting family. No reasonable person thinks Eugene will develop cancer from using the same toilet seat as firefighters with undiagnosed cancer cells multiplying, but just being a firefighter is a huge lifestyle risk factor. On this, the science is frighteningly clear.
As far back 2010, the International Agency for Research on Cancer classified firefighting as possibly causing cancer. And a 2019 study published in the International Journal of Cancer analyzed all the previous studies linking firefighting to cancer and cancer mortality.
• At least two successive generations have been affected, and
When it comes to colon cancer where there is an established or suspected hereditary link, the German Cancer Aid joint research project recommends annual physical examination, abdominal ultrasonography, complete colonoscopy and transvaginal sonography beginning at age 25. And when the person turns 35, it recommends adding an annual gastroscopy to the mix.
Chief Frank Leeb wants firefighters to view their occupational risk the same way they view the risk from family history. Leeb is a 35-year veteran of the fire service, with 30 of those years on FDNY. In 2014 he
“Firefighters with a proven or highly suspected hereditary link cannot afford to take that lightly,” she says. “They must get on an early monitoring program immediately. Conversely, those with no hereditary links cannot afford to let their guard down; environmental and lifestyle factors are greater contributors to risk than is heredity, especially for firefighters.”
THE BEST ADVICE FOR ALL FIREFIGHTERS, REGARDLESS OF THEIR HEREDITARY RISK, IS TO TAKE STEPS TO CONTROL THE ENVIRONMENTAL FACTORS
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Leeb cautions that genetic testing could become a slippery slope without proper safeguards in place. For instance, could a municipality deny presumptive cancer compensation to a person with an inherited risk of cancer? Clear municipal policies will help tamp down these fears – fears that may prevent firefighters who need genetic testing from getting it.
The unexpected, or sleeper, change all firefighters should make is to their sleep. And that applies to both sleep quality and quantity, Jahnke says. “I recommend everyone read the book ‘Why We Sleep’ by Matthew Walker,” she says. Walker is a renowned sleep scientist who uses data to connect the dots between sleep and health and wellness outcomes.
IF YOU OR A FIREFIGHTER YOU KNOW HAS BEEN DIAGNOSED WITH CANCER, TO GET IMMEDIATE HELP ON NAVIGATING THE NEXT STEPS VISIT THE FIREFIGHTER CANCER SUPPORT NETWORK AT FIREFIGHTERCANCERSUPPORT.ORG
Leeb urges firefighters to use the research findings to advocate for their own health. In terms of best practices, that means getting tested early and often for cancers known to afflict firefighters, such as thyroid, skin and testicular cancers. We need to have the same mindset, he says, as if we had a genetic risk.
“Getting genetic testing early and sticking to the scheduled regular exams is vital for those who suspect cancer runs in the family,” Jahnke says. “Routine testing can start as early as 25 years old, so don’t put off the initial genetic tests.”
Beyond that, there are two things research shows that all firefighters should do both on and off duty. The first, and one we’ve heard over and over, is to give up all forms of tobacco. Even the occasional cigar is dangerous. According to American Cancer Society data, one large cigar has as much
FOR MORE INFORMATION ON THE SCIENCE ALLIANCE AND TO ACCESS THIS AND OTHER FIREFIGHTER HEALTH AND WELLNESS RESEARCH FINDINGS, VISIT SCIENCE-ALLIANCE.ORG ALLIANCESCIENCE
tobacco and as much nicotine as an entire pack of cigarettes.
Today he’s one of the fire service’s leading advocates for cancer treatment and prevention. He describes himself as someone who translates firefighter wellness research into best practices and best policies. With hard data in hand, he says, the fire service can more effectively argue for cancer prevention funding, NFPA requirement changes and local policy changes.
The best advice for all firefighters, regardless of their hereditary risk, is to take steps to control the environmental factors. Things like obesity, exposure to carcinogens, poor food choices and alcohol can flip otherwise healthy genes into mutant cancer-causing genes. Obviously, controlling fireground exposures by wearing full PPE, including SCBA on all fires, isolating and cleaning dirty PPE and showering within one hour after a fire will help reduce the occupational risks.
“Stopping tobacco use and getting at least seven hours of consecutive, high-quality sleep will improve every firefighter’s odds of not getting cancer and of recovering from it if they do develop it,” Jahnke says. “And that is true whether a person has an inherited genetic predisposition to cancer or not.” So if our friend Eugene ups his game when it comes to medical exams, PPE use, sleeping, eating and exercising, he’ll have much more favorable odds for beating cancer than if he focused only on the genes passed down from his ancestors.
attended a fire conference where he saw the light on the importance of preventing occupational cancer in the fire service. Two years later he was chairing FDNY’s contamination reduction work group.
FITNESS
In a standing position, have your feet about hip width apart and your knees slightly bent. Bring your fingertips lightly behind your ears. Send your hips behind you and keep your chest forward until you come to a flat back position. Slowly return to start and repeat.
By Tara Soprano, BS, MS, O2X Injury Prevention Specialist
HAVING THE RIGHT BALANCE OF MOBILITY AND STRENGTH IN YOUR LOWER BODY IS CRUCIAL FOR PERFORMING AND FEELING YOUR BEST.
Legs
Start in a half-kneeling position with the left foot forward and right knee on the ground. Keep the left ankle directly under the left knee. Push the hips forward and bend into the left knee, opening up the right hip flexor. Hold the end position until a stretch is felt on the right side, then return to start.
HALF KNEELING HIP FLEXOR
Starting in a push-up position, bring your right foot outside your right elbow. With your left hand firmly planted into the ground, rotate open toward the right leg bringing the right hand to the sky. Repeat on the other side.
WORLD'S GREATEST STRETCH (WGS)
GOOD MORNING
Keep in mind that tightness is a feeling, whereas shortness is a state. Another way to describe a muscle in this state is stiff. A stiff muscle does not have the proper length tension relationship, making it feel tight and leading to relative weakness; therefore, addressing the length of the muscle only by stretching won’t entirely solve the problem. The solution to achieving limber legs is a combination of mobility and strength.
HOW TO MAINTAIN
Many tactical athletes get caught in the cycle of feeling “tight” and get into a stretching routine. They then abandon that routine the moment they feel better, only to land back at square one soon after.
Limber
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When working on mobility and flexibility it is imperative to include strength exercises. These can be easy drills to help prepare the tissue to take on load. Try these simple exercises to help improve mobility in the lower body:
Let’s examine muscles that are in a shortened state. Tactical athletes often describe a muscle as feeling “tight.” All muscles and joints should feel tight at the end range of motion. This is your body’s way of protecting the joint from being extended beyond its limits. When this feeling occurs prior to the end range of motion – for instance feeling “tight” when trying but failing to touch your toes – the muscle could be in a shortened state. This means the length of the muscle has been altered because of poor movement patterns, injury, or static posture. Because the length of the muscle is insufficient, it won’t be able to contract with proper force.
Those trapped in this cycle, or those who are susceptible to frequent muscle strains, are likely to have muscle imbalances. This happens when some muscles of the lower body are in a shortened state while others are lengthened. When muscles are in an altered state they are not able to contract with optimal force, thus creating an imbalance. Without addressing both the length and strength of the muscle, tactical athletes will perform and feel less than their best.
The next set of exercises can be used after the mobility drills order to help strengthen the tissues. These mobility and strength exercises can be done as part of a warm-up, prior to activity, as a cool-down post activity, or on a rest day. Aim to perform these drills three or four times a week.
COPENHAGEN PLANK
REVERSE LUNGE TO HIGH KNEE
Start in a standing position with your feet underneath your hips. Step back with one foot and sink into a lunge. Push off the front foot and bring the back leg up into a high knee balanced position. Your thigh should be parallel to the ground.
The route to limber legs is a combination of mobility and strength. Improving the mobility and strength of your legs will require consistency, so look for one percent improvement from week to week, not day to day. Small changes over a long period of time will result in a big improvement down the road!
In a side plank position, place the top leg onto a bench or step and the bottom leg underneath. Lift the hips off the ground until you are in a straight line. Your bottom leg will float off the ground.
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Lying on your back, raise your hips off the ground as high as possible. Lift your toes up so weight is on both heels. From here, slowly walk the feet away from the body and then return to start.
BRIDGE WALKOUT
SINGLE LEG GLUTE BRIDGE
in
Start by lying on your back with your knees bent and your feet on the floor. Bring one foot off the floor until the hip is flexed to 90 degrees. Push through the grounded foot to raise the hips off the floor as high as possible.
BALANCING
LEADERSHIP
Imagine you’re the head coach of a competitive college baseball team with a 35-player roster. That roster includes scholarship players, walk-ons, and multiple athletes who can capably play each position on the field. Your goal as the head coach of that team is to prepare your squad to perform at the highest level possible and put your best players in each position so the team can win games. After all, if you don’t win games, you'll be out of a job in no time.
By Frank InternationalViscusoSpeaker, Best Selling Author, Deputy Fire Chief (ret.)
WORK & HOME
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RELATIONSHIPS
After all, as the coach of a decidingyoungerwhenpositionsmultipleplayedpitchersyouraawareteam,collegeyou’rethatfewoftoptheywerebeforetofocus
If you read 50 articles on the topic of balance, you’ll hear 50 different definitions of what it is and how you can apply it in your life. I’ve spent a lot of time thinking about balance. I can’t tell you that my thoughts are the best you’ll read or hear, but I can tell you that what I am about to share has helped me tremendously, and I believe it can help you as well.
There will be similarities in the way you lead in both areas. For example, you’ll want good, healthy relationships at work and at home. You will also give everyone around you the time, training, tools, guidance, support, and the environment they need to succeed. And you will also want to set a high standard – but for different reasons.
SIDE OF THINGS. NOTICE
WHEN YOU FIND YOURSELF GETTING FRUSTRATED BECAUSE A TASK AT HOME WASN’T COMPLETED IN THE TIMEFRAME YOU EXPECTED.
Now imagine that in addition to coaching that team, you have a six-year-old son who just signed up to play baseball for the first time in your local rec program, and you decide to coach his team. Your goal is to spend quality time with your son, while also teaching him – and the other eleven boys and girls on the team –the fundamentals of baseball so they can have a great experience and come back to play again next year. Your plan is to give every child the opportunity to play multiple positions on the field.
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For these reasons, it benefits a fire service leader to hold his or her crew to the highest standards possible. But the biggest challenge for many of these individuals, may come after a 24 or 48 hour shift. The drive home may be all the time they have to decompress and shift gears from leading men and women on the fire ground to leading young boys and girls who haven’t learned how to make their bed or tie their shoes yet. This is where the concept of balance comes in.
When you’re at work, be focused on what you need to do to successfully lead your team in the fire station, on the training ground, and on the fireground, as well as the other calls and incidents your crews will respond to. When you’re at home, be at home. Be the parent, spouse, and family member you know the others in your household need.
on the Inmound.bothexamples,
PEOPLE DO NOT JUST TURN RESPONSIBILITY ON AND
It would benefit any leader in the fire service to recognize that once that call is made, it’s no longer “their” problem. It is now problem.“your”Youandyourcrewchosetoinherittheirproblemsasyourownwhenyoutookyouroath.Althoughitmaybetheirhomethat’son fire, it’s your house fire. And everything inside that structure belongs to you for as long as you are on the scene – the belongings, the pets, and the loved ones. The actions of you and your crew can be the difference between success or failure, and even life or death.
Firefighters and emergency service workers exist to solve problems. When someone dials 9-1-1, it is not their first option. It’s their last. They make that call when they run out of options and ideas, and they call in the professionals to solve their problem, whether it’s a cardiac emergency, a chemical spill, or a multiple alarm structure fire.
BREATH, LAUGH MORE, AND SEE THE LIGHTER
OFF: THEY ARE EITHER RESPONSIBLE, OR THEY ARE NOT.
A high standard or performance in the fire service is needed if your crew intends to save lives and property. A high standard at home is needed if you intend to prepare your children for the challenges that they will encounter in life. The difference is that your son or daughter will not lose much if they fail to tie their shoes, make their bed, or keep the pantry in order; therefore, your reaction to these situations should be different at home than at work.
You may become frustrated because you would never allow the firefighters under your command to “slack” when you gave them an assignment. But did your five-year-old daughter really fail to change the roll of toilet paper because she chose not to, or because she didn’t realize she was supposed to? After all, she’s five. Be the parent she needs. Break out the board game, make cookies, and yes, explain why and how she should change that roll in future. And don’t lose sight of the fact that your house is not going to burn down if the pantry is not in order.
you’re coaching baseball; however, the team of talented 19 to 22-year-olds is playing to win a championship, while the team of six-year-olds is playing to learn and have fun. Take a moment to contemplate the following question. Would you coach or lead these two teams the same way? Of course not. The two teams are different ages, with different skill levels, and different goals.
LEARN TO TAKE A DEEP
don’t lose sight of the fact that your house is not going to burn down if the pantry is not in order
When you stop and contemplate the weight of that responsibility, it’s obvious that leading in the fire service is not something that should be taken lightly. We use words like accountability, standards, structure, competence, and responsibility. And for good reason. An organization that lacks high standards may also lack strong leaders. If an officer lowers the standards to accommodate incompetence, that officer also weakens the culture, because the culture of an organization can be significantly influenced by the worst behavior the leader is willing to tolerate.
BALANCE CAN BE BEST ACHIEVED BY ALLOWING YOURSELF TO BE IN THE MOMENT.
Correct behavior starts with doing the simple things like writing reports in a timely
manner, and conducting a thorough inventory after a fire. A person who cannot do these simple things is likely to pack the hose incorrectly, or advance the line poorly, or conduct a lazy, partial search.
You may not be coaching an athletic team, but you may be leading a team in the fire services. And, at the same time, you may also be a parent, raising children at home. The question is the same. Would you lead your team at work and your team at home the same way?
Balancing leadership styles at work and home can be difficult, especially for those of us in the fire service.
As they say in the Fire Service: "DON'T COMMIT ALL YOUR TRUCKS TO ONE FIRE," and nowhere does this apply more than in investing. Ideally you want to create an investment portfolio for yourself that is varied enough that if one of your investments drops in value, you have enough money in other spots to soften how severely that one loss affects you.
FINANCE
As tempting as it may be to sink your savings into what seems to be a sure thing, it's important to be careful, understand the risks, and plan for the future.
Setting goals can help you figure out what kind of investments and financial decisions you should be making. They can be long-term, such as retirement planning, or shorterterm, like saving for a boat or a vacation. Part of this will mean determining whether you need to keep your money “liquid” (easily and quickly accessible) or if you can afford to lock it into an investment for a fixed period of time.
SETDIVERSIFICATIONFINANCIALGOALS
Some investments will let you pull money out if the need arises, but you pay a penalty fee to do so. There are investments that will pay out dividends on a schedule, meaning you get a bit of money regularly, while the bulk of your money continues to earn.
YOUR MONEY SHOULD WORK AS HARD AS YOU DO
THE NAME OF THE GAME IS
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Ask yourself where you want to be in 5, 10 or 30 years. If you are hoping to buy a second home or retire in the lap of luxury, you’re going to need a fairly aggressive savings and investment strategy. And in financial terms, “aggressive” usually translates to “riskier.”
Let’s say you have a little money. You know you should be doing something with it to prepare for the future. But when faced with all the options out there, sometimes it feels like the easiest option is just to put it in your bank account and forget about it. The options are simply too overwhelming.
Leaving it in your low-interest earning checking account may be the easiest approach, but it isn’t likely the best choice. You worked hard for that money and now it’s time that money worked for you.
By Jen Malia
RISK-AVERSE
There are also tax implications for investments. If you are earning money from your investments, that counts as income, although it may be taxed differently. If you own an investment property, there are deductions you are allowed to make as a landlord. Even if you are already fairly comfortable in the finance sector, having a pro on board can be invaluable. It is their job to stay on top of market developments and regulations, and advise you on the best course of action for you.
Investments are often high risk/high reward, or slow-growing but safer. Investing in something like a potentially volatile tech stock on the market means the payout can be massive – think of people who bought Apple stock in the early 1980s for 15¢ a share and have hung on to it for 40 years. At the time of writing, the stock is sitting comfortably at approximately $150. You could call that a nice return!
MOREYOUMAKEMIGHTTHATFACTORS
THE NEXT BIG THING MAY NEVER HAPPEN
On the other hand, stocks can rapidly lose value, meaning you don't see any return, or worse, lose money. People who owned Research in Motion (better known as BlackBerry) could tell you a thing or two about stock highs and lows.
Government bonds, RRSPs or 401ks are considered "safer." The popular site Moneysense optimistically calls RRSPs “no-risk.” While unlikely to give you breathtaking returns, they are also less likely to lose your money.
The best advice is to seek out professional help. The IAFF Financial Corporation (iaff-fc.com) has a wealth management initiative and offers webinars and education for union members that may be a great place to start.
YOUR INVESTMENT RETURNS WILL BE NECESSARY ONLY FOR FUN AND LUXURIES
Since the introduction of Bitcoin in 2009, fortunes have been made and lost virtually overnight in cryptocurrencies (a decentralized currency which exists only virtually, not physically). This by itself should serve as a warning. There are many, many online posts devoted to stories of people who invested heavily in one called LUNA, only to watch it lose 99 percent of its value. The NY Post newspaper ran a story of one young investor who quit his job when LUNA peaked and his worth rose to a staggering $4.6 million. Now, left with a measly $500, he is seeing a very different future.
A good financial advisor knows their job is to educate and inform clients and will be willing to take the time to invest in you, not just for you!
And since our tolerance for risk lessens as we age, remember that your own investment mix will have to be evaluated every couple of years to make it more conservative.
YOU ARE THE SOLE BREADWINNER IN YOUR HOUSEHOLD
YOU ARE CLOSE TO RETIREMENT
GET AN EXPERT
OTHER PEOPLE RELY ON YOU FINANCIALLY
YOUR RISK
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RISK-TOLERANT
Unfortunately, there is no clear-cut, onesize-fits-all answer. The most important question is “Which investment is best for me?” The answer will depend on your income, your goals, your risk tolerance, and to some extent, your financial savvy.
Imagine if he had invested only a portion of the $4.6 million in something else, how he could have lessened those losses!
YOUR DEPENDENTS ARE FINANCIALLY STABLE ON THEIR OWN
YOU STILL HAVE MANY EARNING YEARS AHEAD OF YOU
YOU NEED THE MONEY TO SURVIVE
EVALUATE TOLERANCE
YOUR FAMILY HAS MORE THAN ONE SOURCE OF INCOME
A good financial advisor will ask you lots of questions to get a grasp on your individual situation and will craft an investment strategy that reflects that. Be wary of anyone who is pushing you to invest in a single product without offering options, or someone who won’t clearly spell out the risks you face with your potential investment. Don’t be shy about asking him or her how they make their money (commissions vs fees).
WHICH INVESTMENT IS BEST?
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Tend to your tires
Pennies add up when it comes to gas, so be sure to check out all the cheap gas apps to find the best prices in your area before you fill up. Gasbuddy.com is a great place to start!
Slow and steady
It’s that simple. The faster you go, the more gas you use. The majority of vehicles are designed to be at their most fuel-efficient when traveling at speeds between 25 and 55 mph – but reducing highway speed is also a big saver! If you’re traveling at 75 mph, you’ll use about 20 percent more fuel than if you keep that speedometer at 60 mph. And the savings in time at the higher speed will only be a few minutes at most.
Unless you’re in traffic, turn off your engine. A 3.5-liter engine consumes almost three-quarters of a gallon of fuel every hour when idling. Do the math. If you let your engine idle for thirty minutes a day during those cold winter months, you could burn a whole tank of fuel without ever moving!
Speeding up and slowing down is another gas-burning habit, so when you hit the highway and weather permits, turn on the cruise control if the roads are safe and dry. Studies show that varying your speed between 45 and 50 mph every 28 seconds will increase your fuel consumption by a full 20 percent.
instead of many
No idling
Rather than flooring it, lower your foot onto the accelerator gently, taking up to five seconds to reach 15 mph from a stop. Then, when it’s time to slow down, take your foot off the gas and coast before you apply the brakes. Just making these two small changes can help save hundreds in gas money each year.
Better shop around
Stopping for more than 60 seconds?
Quick acceleration and hard braking are both guaranteed to lower your fuel economy by 15 to 30 percent at highway speeds, and by 10 to 40 percent in stopand-go traffic. So take it easy!
IF STICKER SHOCK AT THE PUMPS IS MAKING YOU SEE RED , TRY THESE TIPS FOR HANGING ONTO MORE OF YOUR GREEN
With thanks to Desiree Swance from CAA Niagara
A longer drive will warm your vehicle’s engine to its most fuelefficient temperature, so plan your errands and make one trip instead of many. Several short drives with a cold engine will use twice as much gas as one longer excursion.
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Make one trip
Follow these tips, and you could not only save hundreds of dollars at the pump each year, but also lengthen the life of your vehicle, prevent unnecessary wear and tear and help to save the environment – all at the same time.
Properly inflated and balanced tires are two keys to fuel efficiency. In fact, under-inflated tires can cause a four percent increase in fuel consumption, not to mention reducing their rubbery lifetime by more than 6,000 miles. Looking for your vehicle’s optimal tire pressure? You’ll find it just inside the driver’s side door.
Take it easy
Plan your route, avoid backtracking and pay attention to traffic reports so you can avoid accidents, construction and rush-hour traffic. Whenever possible, avoid routes that go through busy areas filled with stoplights, intersections and crosswalks.
savingsgasaboutpumpedGet
RECIPE This is one of the simplest dinners to share with family or fellow firefighters. This method is super easy to prep and toss in the oven. PLANTSTRONG MUSHROOM FAJITAS SERVES 4-8 TO LEARN MORE ABOUT THE BENEFITS OF AN ALL PLANT-BASED DIET, CHECK OUT OUR PROFILE OF RIP ESSELSTYN ON PAGE 40 80 | CRACKYL MAGAZINE
2. Slice peppers and onions. Mix with sliced mushrooms and spread onto the baking sheet.
4. Roast in the preheated oven for 20 minutes.
DIRECTIONS oz. sliced portobello
3. Splash with Sofrito broth, vegetable broth or beer. Sprinkle generously with no-salt fajita seasoning.
1. Preheat oven to 425°. Line a baking sheet with parchment paper.
ALTERNATE COOKING METHOD: Combine all ingredients in a large cast iron pan and saute over medium high heat. Stir and add broth often to prevent over-cooking.
PREP TIME: 30 min
5. Stir and roast another 10 to 15 minutes, until onions are soft and peppers are browned.
FAJITAS INGREDIENTS
NO-SALT SEASONINGFAJITA 16
6. Serve in warm corn tortillas with hot sauce, shredded lettuce, and sliced avocado. Great with a side of brown rice and refried beans: both can be quickly spiced with the same fajita seasoning.
COOKING TIME: 30-35 min
or Baby Bella mushrooms 2 red bell peppers 2 yellow bell peppers 2 orange bell peppers 2 red onions ½ cup 1½11111121HotCornseasoning2-4CansodiumSofritoPLANTSTRONGBroth,oranylow-vegetablebroth.alsosubstitutebeer.Tbspno-saltFajita(recipebelow)tortillassauceavocadoTbspchilipowderTbspsmokedpaprikaTbspgarlicpowderTbsponionpowderTbsporegano,driedTbspcilantro,driedTbspcuminTspcayennepepper FALL 2022 | 81
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