ways to support others if you're trying to change

Maybe we dial back the double grilled cheese monster burger to either a burger OR a grilled cheese. Small nutritional changes in the right direction add up.

If you've teased someone about trying to make a change, be sure to offer a compliment on the effort they're making later on.

Keep ingredients for a large meal like sauces, pasta, proteins, veggies separate and serve “a la carte” style to allow people to portion appropriately for their goals.

Skipping dessert can be tough for many, so don't push the issue. You do you, let them be.

Make the gym welcoming. It is very tough in an environment like the fire service to admit you have let yourself go, so why not support a firefighter getting back into a physical routine in any way possible? Just like we shouldn't be actively killing ourselves at the dinner table, there is also no need to try and actively kill someone in the weight room!

Self compassion! Know that change is hard for everyone. You are not alone. Many others have fought the same demons and many have found victory: what one person can do so can another. There will be setbacks – that’s part of the process. Reflect on them, forgive yourself, and keep moving forward.

Know that when you make healthier choices, those around you will take note of their own unhealthy choices. This can make some uncomfortable. That is not your responsibility. You do you.

The job is more predictable than people like to make it out to be. Anticipate challenges, strategize and set yourself up for success on shift and at home.

Consistency is the key. A focus on basic nutritional strategies of hydration, getting enough protein, and eating mostly healthy foods will get you there. The more consistent you are, the less harassment you will take, and when you find success you absolutely will inspire others.

It is not an all-or-nothing proposition. Give yourself some grace and enjoy a dessert, when it’s worth it, and go all in on the big retirement dinner. We work in a culture where firefighters' names from long ago are remembered by recipes they made. You don’t need to miss out on this. Simply make these occasions the exceptions, not the rule.

It is time to acknowledge and respect the courage it takes for a firefighter to change his or her health in an environment where they will be picked apart for anything and everything. Take action to create a station environment where our words and actions support a healthy fire service culture. Let’s push and support each other to be the best responders we possibly can.

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