Yoga and Strength Training for Firefighters

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It's great to get a good strength training session in while off duty or with the crew during shift if you have access to weight training equipment at your station. Slinging around some iron with the crew is also a fun way to build a stronger bond, collaborate and have some friendly competitions going set for set. Yet with all this strength training, we still need time to work on some mobility training because after all, we're functional athletes and without being mobile how could we hit our peak performance on the fire ground?

I mentioned in past articles and in my book, "The 5-Tool Firefighter" that yoga is a great for active recovery but in this article I want to list out a few reasons as to why yoga is great for firefighters with respect to strength training.

Benefit 1 - Decompression

From the PPE and SCBA on your back to the various tasks of raising ladders, pulling hose and carrying heavy tools, your joints and tissue are under a tremendous amount of pressure. Let us not forget the amount of mental stress our bodies experience as well due to how we interpret and experience traumas on the job. The soft tissues in your body serve as a buffer so the hard tissues such as your bones could stay rigid and support without grinding against each other (think of having no meniscus in your knee).

After the soft tissue in your body has been put under pressure, unlike a stress ball, this tissue will not return to its natural neutral state without an equally decompressive movement is done to pull the tension out. By working on decompressive movements, you are enabling these connective and supportive tissues to remain a healthy essential party of your body. By not doing so, the tension that has built up in the soft tissue will restrict blood flow that is crucial for healing and nutrient delivery. 

Benefit 2 - Alignment

In yoga there is no barbells, no kettlebells, nothing. It is simply your body. Granted many of us love moving heavy weight around because in this job, we need to be able to move heavy things. However, in yoga many of the forms being done all work around the fundamental alignment and engagement that is essential to strength training and operating on the fire ground especially since they require you to engage your core.

By engaging in the fundamental movements of yoga will help lead to a higher sense of awareness of your body structure and efficiency which could be directly translated to operating on the fire ground and the functional movements required to work on the job.  

Benefit 3 - Sweat Equity

We all walk away from an incident a little beat up at times. Heck, even after a live fire or high intensity training sessions on heavy recue training or extrication training (to many a few) will leave you a little sore. All training contains some residual damage to our muscular system especially when we add extra weight to our bodies. But after a few days, this damage hopefully repairs itself. To speed this process up a little bit and help the damaged tissue heal, we need to add fluids into our bodies.

Think about it like this, the more water we drink , the more we pee it out or sweat it out, the faster the fluid flows through the tissues of our body. 

If you've ever been to a yoga studio you've probably noticed it is relatively hotter during a yoga sessions and for a very good reason. Yoga classes encourage sweating. Why?

The heated environment in the studio helps the soft tissues mobilize therefore allowing your body to go deeper into the poses. Remember, an equal opposing force to the tension will begin to release the tension on the tissue.

If you're feeling sore, tight or as though there's been a lot of tension on your joints and muscles, take 30 minutes to an hour and work on some yoga poses to help the body lose and primed. You want to stay ready to you don't have to get ready.

Until next time, work hard, stay safe & live inspired.

Understand the Cause and Effect of Burnout

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Anyone who has listened to any podcast I'm on or seen me speak in person has heard me say, "To bring our A-game, we have to be on our A-game mentally. Burnout in first responders has been witnessed for years, but it was taboo to discuss due to the stigma of being unfit for duty. Fast forward to 2023, burnout is being discussed more often. We already know burnout is terrible, and the job can cause it, but what aspects of the job lead to burnout? More importantly, what can we do to lessen the blow of burnout, if not prevent it overall?

I created a short survey with questions about the participants' personal and work lives. There were 75 participants in the following areas: fifty-two firefighters, twelve EMS, two Law Enforcement, and nine classified as other, including 911 dispatchers, mental health crisis workers, and ER Nurses.

It is essential to highlight that all participants noted that their work has impacted their personal lives. When participants were asked what they felt the biggest morale killer was for their department, 57.3% identified it as leadership. Other factors included staffing at 20% and policies at 6.7%. Shockingly, 43.3% of individuals found that they lacked access to professional support at work. Participants were also asked if they find it difficult to go to work, which 31.1% agreed to. An overwhelming amount of individuals (64%) reported feeling underappreciated or undervalued at work. These statistics call into question how these numbers are impacting someone's livelihood. Out of the 75 participants, 64% of individuals found themselves to be more irritable or losing patience with others. We must then question how the patience of workers impacts their quality of work with others, whether colleagues or patients. 

When discussing personal lives, 29.7% of individuals reported they felt they were withdrawing from friends and family. I was curious as well if participants noticed an increase in using drugs or alcohol more frequently, which 29.3% of individuals agreed to an increase in substance use. I also proposed the question of whether individuals feel less motivated to do things they enjoy, and a shocking amount of 58.6% of individuals agreed. When individuals lose motivation for something they enjoy, their work ethic declines, often because they are too burned out to use their regular leisure activities. The word burnout holds weight to it in this line of work, but the question must be asked, "Do you feel burned out from your job?". In response to this question, 52% of individuals agreed or strongly agreed. As a leader, I questioned what departments can do to relieve some of the feelings and concerns that each individual expressed in the survey. Some responses on how to improve morale within a department included team building (26.7%), more frequent input on department policies (29.3%), and more frequent meetings with leadership (25.3%).

All three responses can prove effective, but how do you implement them? Team building is a favorite tactic of mine. What exactly is team building? Team building is an ongoing process that helps a work group evolve into a cohesive unit. The team members share expectations for accomplishing group tasks and trust, support, and respect one another's differences. A leader can hold team building on shift or off shift. One of the best techniques to do on shift is hands-on training. I've often found that morale is high when we hold department training events in my department. What about taking team building away from work? Group outings to sporting events, concerts, days on a golf course, or even a night out can boost morale. It encourages your crew/workers to socialize about things other than work, creating a more relaxing environment and allowing them to understand each other personally. 

While it's often challenging to fit in team building, more frequently due to busy schedules, calls, meetings, etc., we must find the time to avoid losing the most essential piece of our departments: our crew/workers. When individuals feel appreciated, valued, and refreshed, they are more likely to be on their A-game mentally and physically, which society relies on us for. A good leader must understand burnout and feel comfortable approaching our crew/workers and asking, "How can I support you?" or "Are you doing okay?". Sometimes, while this is not an easy question to ask, and we may not hear easy answers, it's how to ensure that workers/crew members feel listened to and supported. Overall, we must maintain the insight into how burnout affects the livelihood of our workers/members. 

Holding quarterly individual or small-scale meetings with your crew can be an easy way to maintain the insight. These meetings can often be utilized as a way to get ideas for the workplace but also to assure your firefighters, EMTs, police officers, etc., are doing okay both at work and home. Fire officers and other leaders say, "Their home life is not my concern." I can't entirely agree. The issue is not the leader's problem; however, its effect on the individual is an issue for the leader. You must ensure your employee prevents home issues from affecting decision-making on an emergency scene. Most importantly, if it affects them, take care of them; humans are allowed to have bad days and should not be punished. 

This article is just a tiny look into the effects of burnout in the workplace. Whether responding to a structure fire, heart attack victim, active shooter, answering and or dispatching 911 calls, assisting someone during a mental health crisis, or rushing patient to patient in an emergency room, our communities expect superhumans when they need help. It's our job as leaders to provide the best team for those in need and provide our first responders with the support to ensure they are physically and mentally on their A-game. I like the term superhuman. First responders are remarkable, and the mental and physical stress their bodies can handle is a super-hero quality. A better way to write it is superHUMAN, ensuring we acknowledge that even being considered "super," we are still human.



Burnout: Taking Care of Your Crew

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Often perceived as machines or "super-humans," firefighters can always answer the call 24/7. Everyone always expects firefighters to be there but seldom thinks about the toll it may take on the firefighters. Short staffing, hectic schedules, and specific incidents all contribute to burnout. Sometimes as an officer, you must ensure your crew is at its best.

As the fire service leader, it's essential to notice when members of your crew or department are dealing with burnout. 

The typical symptoms of burnout include:

  • A negative attitude toward others.

  • A lack of engagement within the workplace.

  • Exhaustion. 

So what exactly should you be looking for? Poor nutrition, loss of interest in the job, and lack of sleep are some of the most common signs of burnout. Another sign to look for would be the job performance of an individual. Firefighters are generally good at hiding feelings, with the fear of being labeled as not "tough enough" for the job. An example is a firefighter who usually works well as a team but starts freelancing and disobeying direct orders. Burnout affects the firefighter not only physically but mentally. In the mental capacity, it may cause cloudiness to your judgment, which could lead to injury or death for not only the individual but the crew and or civilians. 

You're the officer in charge, and it is your job to ensure your firefighters remain safe both on the scene and in the firehouse. If you notice one of your crew members is going through burnout, there are ways to help. Most importantly, talk to them! As the officer, pull them aside and explain that you’re seeing a change in them. Whether it be on a personal level or on the training ground. It’s also important to  let them know they're human, and feeling burnt out is ok. One downside to this is that crew members may not be receptive to a conversation like this. It can be an uncomfortable conversation to have. During this conversation the person may shut down and almost feel as if they’re being singled out. As mentioned earlier, firefighters rarely speak up for fear of criticism. During this conversation, suggest ways to cope with burnout. Some examples may be:

  • Writing.

  • Cooking.

  • Prioritizing sleep. 

  • Creating a fitness schedule. 

Among the easiest ways is to take advantage of their time off. Take a vacation, turn their phone off, and shut down from the fire service world for a few days. Doing this will allow the firefighter to reset. After all, how can we expect our firefighters to always bring their A-game if they're not in the right frame of mind?

In the United States, 88.2% of the fire service are male. You're probably saying, "Everyone knows that" It's evident if you look at any firehouse in America. However, what's not known is that approximately 84 men a week will take their own life. 75% of all suicides are male. These statistics include more than just firefighters or first responders. However, according to the National Fallen Firefighters Foundation, the number of firefighter suicides falls between 100 & 200 annually. This proves that the "macho man" mentality of firefighters and men increases due to males not usually reaching out for assistance. Regardless, having a crew member speak up about needing help will always be challenging. 

This doesn't mean you can't help in other ways. Most firehouses I've visited have bulletin boards typically filled with information for training and upcoming events. Someone may be more inclined to utilize the info if the rest of the firehouse won't know. Training boards can be a great place in the firehouse to post different foundations and hotline numbers for firefighters seeking help. 

With hectic schedules, budget cuts that reduce staffing, and the overall amount of incidents firefighters are responding to, it's more than likely as an officer; you will encounter a firefighter going through burnout. So as you move up the ranks, make sure you're looking out for yourself and your crew. Below are a few links to different organizations where you can find help or gather more information regarding burnout. 

Work Hard - Stay Safe - Live Inspired

https://www.usfa.fema.gov/blog/ig-051922.html

https://www.nextrung.org/

https://www.codegreencampaign.org/resources/

https://www.5-alarmtaskforcecorp.org/

https://paulcombsart.com



Benefits of Stretching

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Unlike athletes firefighters and other first responders don't know when "game time" will be. It could be at 7am or it could be at 11pm but in any case we need to ensure we are at our best when the alarm goes off. As we know, we cannot predict when runs will come in and when they won't but preparation of our bodies before and during shift is just as equally as important as preparing our gear, tools and apparatus. Further, being able to wind down after runs is just as important as preparing for the shift and the potential call volume. This will help prepare the mind and body for work.

So where am I going with this?

I'm going with a focus on stretching. That's right. Stretching.

Stretching, even a short routine, added to your daily routine is a great benefit for overall health and wellness and pays off large dividends. It could be used as a pre-workout or a post-workout routine or both. Stretching can help unwind and release tension after a hectic day or even a long duration run as well as assist in increasing energy levels.

Here are some health benefits to stretching that help can keep you on the path for a long shift in the firehouse and overall better health.

1. Improves flexibility and agility which is important for all firefighters
2. Helps keep a decreased resting heart rate. A health heart is vital for all firefighters
3. Increases the circulation of blood and oxygen to the muscles
4. Helps remove waste from tissues such as lactic acid which is built up during intense exercise. Sometimes causing painful, sore muscles.
5. Helps prevent injuries
6. Increases overall mood and well-being.

Stretching at its best could be used a form of exercise for the body and mind. Keep in mind to only stretch as far as your current level of flexibility and over time the range of motion will gradually increase.

6 Stretches to do everyday to help improve flexibility, blood circulating, oxygen levels, relieve stress and tension. Do all 6, three times for 15-30 seconds each.

  1. Quadricep stretch

  2. Hamstring stretch

  3. Calf raise

  4. Spinal twist

  5. Kneeling hip-flexor

  6. Chest opener

Always remember, before beginning any type of exercise program to consult with your primary physician first.

Side note: As per the 2018 NFPA Journal on firefighter injuries, there was an estimated 58K plus injuries estimated in 2018 and also the lowest since the NFPA has been analyzing this data in 1981. In this report it was noted that the major type of injury during fire ground operations were strains and sprains, which accounted for 38% of all injuries while it accounted for 59% of all non-fire ground injuries.

Until next time; work hard, stay safe & live inspired.


Improve Your Cholesterol, Improve Your Career

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Heart Disease is the leading cause of death of both men and women in the United States. It’s also one the leading causes of death in firefighters and for more than 1 reason. However, in this article we are discussing it with its link to cholesterol. So what is cholesterol and what does it due to our bodies?

For starters, cholesterol is a fat found in your blood that is developed in the liver but your body can also receive it from meat, fish, eggs, butter, cheese, and whole or low-fat milk. Everyone needs some cholesterol in their bodies in order to function properly such as your brain, skin and bodily organs. What cholesterol is doing for your body is acting a building block for your cells as well as helping repair damaged cells especially ones found in the blood vessels and the dietary tract.

If cholesterol is helping your body, why is it bad?

Well, foodhigh in additives, preservatives and other toxic processes will cause cells to become damaged and are most likely found in refined and processed carbohydrates. This will cause the cholesterol to flow around the blood and eventually cling onto the walls of your blood vessels, thus causing the vessels to become narrower as time goes on eventually clogging the vessels. A clogged vessel does not allow for proper blood flow through the vessel potentially causing a heart attack (lack of oxygen-rich blood)or stroke (decreased blood flow to thebrain) to name a few.

To be on top of our game and have long lasting career and life, we can as firefighters help ourselves and families to help improve our cholesterol levels.

1. Eat heart-healthy foods

a. Healthier Fats

i. Saturated fats, founds in red meat and dairy will raise your total cholesterol levels and low-density lipoprotein (LDL) also known as “bad” cholesterol. Rule of thumb: 7% or less of your daily caloric intake should be from saturated fats.

ii. Leaner cuts of meat such as London broil, top sirloin, chicken breast, 96% lean ground beef and pork tenderloin are other healthier options along with low-fat dairy and monounsaturated fats which is found in olive and canola oils.

b. Eliminate Trans Fats

i. Trans fats affect cholesterol levels by increasing LDL levels (“bad”) and lowering the (“good”) HDL levels. Trans fats can be found in fried foods and many processed foods such as cookies, crackers and snack cakes. In the U.S., food containing less than 0.5 grams of trans fat per serving is consider “trans fat-free”.

c. Omega-3 Fatty Acids

i. Omega-3’s don’t have an effect on LDL cholesterol (“bad”) however it does have heart benefits. Some benefits omega-3 has are helping to increase high-density lipoprotein (HDL or “good”), reducing triglycerides (type of fat in blood) and reduces blood pressure.

ii. Types of fish rich in omega-3 are salmon, mackerel and herring. Other good sources include krill oil, walnuts and almonds.

d. Soluble Fiber

i. There are 2 types of fiber – soluble and insoluble. Although both have heart-health benefits, soluble fiber also helps to lower your LDL (“bad”) cholesterol and all you’ll need to do is all a little more fiber to your diet.

ii. High in fiber foods are oats, fruits, beans, lentils and vegetables.

e. Whey Protein

i. Whey protein given as a supplement according to studies has shown to lower both LDL and total cholesterol. So if you’re in the gym, at home or in the firehouse working out and GETTING AFTER IT, don’t forget to include whey protein in your diet.

2. Exercise

i. Exercise has been known to improve cholesterol especially help raise HDL (“good”) cholesterol. Before engaging in any physical activities, please consult with your physician beforehand.

If you want a long, healthy and prosperous career and a long life with your family your health comes first. Protecting the front lines and take care of our own comes above all else. Please remember to consult with your physician before looking into any of these recommendations as this is for informational purposes.

Until next time; work hard, stay safe & live inspired.

About the Author

NICHOLAS J. HIGGINS is a firefighter with 16 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor and a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. A martial arts practitioner in Taekwondo, Brazilian Jiu Jitsu and Muay Thai as well as a former collegiate athlete in baseball, Nick is a National Exercise & Sports Trainer Association Battle Ropes Instructor and studying for the Functional Fitness Instructor certification.  He holds a B.S. in Accounting from Kean University and is the founder/contributor of the Firehouse Tribune website.  

The 10 Minute Workout

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One of our biggest excuses for lack of exercise is simple, it’s lack of time. Most of our time is spent working, sleeping, family obligations and friends. Very rarely do people say they have or make time for exercise, which in our profession is very unfortunate since as we’ve said in numerous posts thus far, we are “functional athletes” and need to behave, think and train like one; mentality and physically. 

In order to enjoy our life, our family, friends, combat the stress of the job and continue to feel healthy for the long haul, exercise is essential to this and what I am sharing with you all today is the 10 min work out you can do at home, in the gym, on the go and even in the firehouse alone or with your crew.

Why am I saying all of this?
According to the Department of Health and Human Services, it is recommended to have at least 150 minutes of moderate aerobic pace exercise or 75 minutes of vigorous exercise per week. Depending on how hard you work out that will equate to 21 minutes per day of moderate aerobic pace exercise or 11 minutes per day of vigorous exercise.

So here are a few options of the 10 minute workout:

1.    Jogging: This is great for cardiovascular health, lowering your blood pressure and cholesterol and is known to decrease the risk of osteoporosis. The American Council on Exercise states that an individual weighing 180lbs can burn up to 170 calories by taking a 10min jog.
2.    High Intensity Interval Training (HIIT): This is my personal favorite and although it burns calories and fat quickly, it is not recommended for beginners. HIIT is a form of interval training and cardiovascular exercise training alternating short periods of intense anaerobic exercise with less intense recovery periods. This type of workout will challenge your cardiovascular system more than jogging along with added benefits such as increasing your metabolism, improves cholesterol profile and increases insulin sensitivity. A bodyweight HIIT Workout would look something like this: 50 sit-ups, 40 jump squats (or body squats), 30 pushups, 20 split jumps, 10 triceps dips, as many burpees as possible in 30 seconds. You will take a 30 second rest between each exercise in order to perform each exercise with 100% effort. 
3.    Circuit Training: This a great strength training workout due to strength training .Generally strength training requires rest periods between sets for muscle recovery however with circuit training uses antagonistic muscles (when one muscle contracts, the other relaxes, i.e. biceps and triceps) allowing for shorter rest periods An example of this would be as follows: 3 sets of 10 reps.
a.    Pushups
b.    Hollow body hold
c.    Squats
d.    Glute bridges
e.    Bench dips
f.    Plank hold (30-60 sec holds)
4.    Jump Rope: Jumping rope can burn more than 10 calories in a minute and a great way for overall body toning. Here is a quick jump rope workout you can do anywhere. 60 seconds regular jump, 60 seconds rope side to side, 60 seconds single leg (left), 60 seconds single leg (right). The goal is to do this routine non-stop for 2 rounds. If you are new to this, do regular jumps for 60 seconds for 4 rounds with 30 second rests. For the single leg jumps, start with the weaker or less dominant side first. 

So, there you have it. Four different workouts we can do any time, any where for overall health. Incorporate these into your daily life will have you feeling healthier, stronger and battle ready to perform when the alarm goes off.  

Please note: Always consult with your physician before getting into physical activities while recovering from any injury or surgery. It may not be the best treatment option after an injury or surgery or may be limited to particular modalities.

Until next time: work hard, stay safe & live inspired.

About the Author

NICHOLAS J. HIGGINS is a firefighter with 16 years in the fire service in Piscataway, NJ as well as NJ State certified level 2 fire instructor and currently a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. He has also been elected as a township elected District Fire Commissioner for 1 term (3 years) in Piscataway, NJ from 2008-2011. A blue belt in taekwondo and former collegiate athlete, Nick is currently studying to complete his certification as a TRX Instructor and a Battle Ropes Instructor. He holds a B.S. in Accounting from Kean University and is the founder/contributor of the Firehouse Tribune website.

 

Sleep and Firefighters

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One thing firefighters have been known to lack, is lack of sleep. Generally, not something that is talked about or brought up in conversation, but lack of sleep has links to firefighter injury and death. Think about it, emergency service personnel live off shift work and interrupted sleep patterns which are out of their control since alarms can happen any time of any day.

According to The Journal of Clinical Sleep Medicine, sleep or interrupted sleep patterns could be a major factor in more than 60 percent of firefighter deaths. The majority of these are caused by heart attacks and traffic accidents. Research has shown that approximately 7,000 firefighters have reported to suffer from numerous sleep disorders such as obstructed sleep apnea, insomnia and shift-work disorder which was reported by the New York Times.

They also reported firefighters are also more likely to develop serious health problems such as cardiovascular disease, diabetes, depression and anxiety because of sleep disorders. In addition to these health problems, firefighters are also likely to report an increase in kidney disease, high blood pressure, stroke and obesity.

NYTHEALTH RESEARCH

Firefighter Deaths Could be Linked to Poor Sleep

Helen Regan Nov. 14, 2014

Sleep plays an integral role in physical health and especially of one of a functional athlete.

The human body is built with an internal clock and changing to our sleep patterns at any time can disrupt or alter the internal clock which is built on routine – something we don’t have much of as firefighters. While sleeping our bodies are healing and repairing our heart, blood vessels, muscles and allowing our bodies to heal. In addition, sleep with repair and consolidate memory. 

So what could we do to ensure we get a sufficient amount of sleep off duty so we are recharged and energized for our next shift?

Here are a few tips to try while off duty:

1. Routine. This is important. Stick to a sleep schedule while home.

2. Power Down. Turn off or avoid all electronic devices 30-60 minutes prior to bed.

3. Keep Cool. Try to keep the bedroom cooler than other areas of the house. Majority of people sleep more soundly in a cooler bedroom.

4. No alcohol or caffeine. Both are known to disrupt sleep patterns either by unexpected wake ups or restless sleep.

5. Comfort. Invest in a pillow and/or mattress that’s comforting to you. This also helps eliminate muscle, nerve and joint pains especially headaches.

6. FAST. Try hard to avoid large meals close to bedtime as much as possible.

Proper training, proper nutrition and proper recovery (along with sleep) are all vital to our success as firefighters on the job and off. 

Until next time; work hard, stay safe & life inspired.

About the Author

NICHOLAS J. HIGGINS is a firefighter with 16 years in the fire service all within departments in Piscataway, NJ. Nick has held the ranks of Lieutenant and Captain as well as being a township elected District Fire Commissioner for 1 term (3 years) in Piscataway, NJ. He is also a NJ State certified level 2 fire instructor and currently a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. He holds a B.S. in Accounting from Kean University working in Corporate Taxation and is the founder/contributor of the Firehouse Tribune website.