Benefits of Stretching

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.

Exposure Protection: The In’s & Out’s

A well trained group of firefighters with a solid foundation of a good coordinated fire attack is critical to the success of fireground operations. Plan and simple. Understanding fire attack as well as fire behavior in particular structures also provides a good understanding of exposure protection. Many firefighters if not all firefighters heard of or know the acronym RECEO VS (Rescue, Exposure, Confine, Extinguish, Overhaul, Ventilate, Salvage) which is a critical thinking tool to assist with our tactical decision making based on the situation at hand. This article will talk about the "E" in RECEO VS - exposure. Something that is oftentimes overlooked. 

One third of our fireground responsibilities is property conservation. If we remember, L.I.P. (life safety, incident stabilization and property conservation). This stands true for interior or exterior exposures. Thorough size ups and a well performed search and location of fire will assist our needs of potential exposures and a way for firefighters to get ahead of the fire. One thing we always want to do, is get ahead of the fire before it gets ahead of us. 

A way to get ahead and hopefully stay ahead of the fire is to establish exposure lines in order to protect fire spread through the means of a secondary line(s). By doing so, we are allowing ourselves to stay ahead of any rapid fire progress and putting ourselves in a position to contain the fires forward progress. Fire can and will advance itself in any and all directions based through various ways.

1. Direct flame contact

2. Radiant heat

3. Convection

4. Embers

5. Heat contained in smoke. 

If we can understand where the fire is going, taking into consideration it's speed, type of structure and location to name a few, we can better position ourselves in front of the fire's flow path and cut off any potential exposure problem. 

Interior exposure considerations 

1. The BOX we are working on (4 walls, 1 ceiling, 1 floor). Heat travels up which makes the floor above the fire one of the most critical areas to protect. Don’t forget to check the floors below. Fire can drop floors just as easily as it can travel up floors.

2. Mushroom Effect. Top floors of a structure have a tendency to collect heat, smoke and products of combustion with nowhere to go. A calculated vent will help with reducing this effect.

3. Common cockloft. A hose line, a few pike poles and a TIC can help alleviate fire spread.

4. Interior design. Based on how the structure is designed can determine how fire will spread. Open floor plans present a great opportunity for fire spread since there is nothing to impede heat to travel and fire to spread. Open floor plans are common in both residential and commercial dwellings. Keep a look out for renovations as well. 

Exterior exposure considerations

1.   Structures on the sides of the fire building.

2.   Structures in front of the fire building

3.   Structures to the rear of the building

Note: exposure problems around the exterior of the fire building could be at risk of absorbing radiant heat, therefore hoselines on the exterior should direct their streams to the structures themselves to help reduce the amount of heat they are absorbing and not spray water in the opening between the structures. By spraying water between structures will still allow radiant heat to be absorbed by the exposed structures. 

A group of well trained firefighters in well trained hose deployment techniques allows us to get ahead of the fire before it gets ahead of us.

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

Prepare to Perfrom

We are only as good as our last performance but we are also only as we prepare ourselves to be. Preparation begins long before the call comes in. It even begins before any preplanning is done and crew training. It's done, with one's own self. It's called knowing your job and performing it as if it's the championship game each time you're working. Each firefighter is responsible for their assignments and should know their job better than anyone else. On the flipside, each member of the crew should know their fellow firefighters responsibilities just as well as their own. Without knowing and understanding your role and roles around you even knowing the role above you, success is much harder to achieve and days with lower manpower will impact the rate of success.  

Some will say strategic planning is something for the command and company officers to worry about. I disagree, this is something each firefighter needs to be thinking about in some capacity. Without it, responsibilities cannot be done as efficiently and voids cannot be easier filled. When looking at this in a sports perspective, the great dynasty teams all had one common denominator, great preparation and an understanding of each other's roles. If we take the New England Patriots who won 3 Super Bowls from 2014 until now went by the mantra "Do Your Job" which stood for one thing, know your responsibilities better than anyone else on the field and understand the big picture that is looking to be achieved. By doing this, success will come. The same goes for the fire service. The more each member of the crew knows and the better they prepare, the easier a day on the fire ground becomes.

Here are a few steps on how to prepare to perform.

1. Know your role and own it. Be able to understand and explain to others the ins and outs of your role clearly. 

2. Know and understand the other responsibilities of your crew. This helps become multi-dimensional and can easily back fill other roles should there be a short staff or other circumstances that may arise.

3. Consistently train on your responsibilities and rotate through training on other responsibilities as well. By doing so, it bridges any gaps and helps develop a more unified crew. Example using engine company ops: On a 4 man engine, there's an officer (assumes back-up role), driver, nozzle firefighter and control firefighter (also assumes hydrant duty).  This is a prime example of how firefighters are responsible to one role and yet assumes another role. Continually practice in such roles plays dividends when it is used in the field. 

• Use your resources such as google maps to get aerial views, side views and street views of buildings you want to have specific plans for and even use it for the frequent flyers. Never take anything for granted.

• Develop a plan and train on it consistently and then develop contingencies and train on those. 

• Ensure all crew members understand the strategies and tactics and can clearly explain them. This helps show everyone is clear on the assignments. 

Preparation is key to successful fire ground performance. How you prepare is how you perform. Train accordingly.

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

The Engine Company Doorman

As we know each position on the engine company is an integral role to the success or failure of the job at hand. Each role is unique and plays an important part in the grand scheme. Like chess each firefighter is just as important as the other and how they're utilized is most important. In this case, it's the Door Man. A role that isn't spoken about much and like many departments today, is often times combined with the roles of back-up firefighter due to staffing limitations yet the responsibilities are crucial and play large parts during fires.
Here are some quick tips for the door man.

1. Back-up the hydrant firefighter. Ensure the cross-lay is emptied from the bed or assist with the static lay connection.
2. Know your hose estimates. Should the static lay be used, estimate the amount needed before connecting to the engine (better to go more than not enough)
3. If there is a back-up firefighter, assist in flaking out the line from the front to the back-up firefighter.
4. Prevent kinks in line. Choke doors as the line goes through.
5. Eyes on the structure. Monitor fire conditions at the doorway(s) and/or stairwell(s) and report any deteriorating conditions.
6. Next man up. Should the nozzle firefighter need to be relived, it's your job to step up.

There it is, quick tips for an often overlooked position on the fire ground however a role that plays dividends to the success of the fire suppression team.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

The Hydrant Firefighter

 As an engine company firefighter, we all want the nozzle. Nothing is more rewarding then going in, attacking the fire and hopefully preventing any fire spread. However, there are many other roles that without them the nozzle firefighter cannot do their job as efficiently putting strain not only on their job but all the other jobs on the fire ground. One job that goes mostly unrecognized but highly important to the effectiveness of the engine company and success of all crews on the fire ground is a strong and valuable Control Man or also known as Hydrant Man. 

The role of the hydrant man isn't exactly the most glorious but probably one of the most crucial next to the engine company driver. The firefighter assigned to the hydrant is tasked with establishing a water supply to the engine. Seems simple right? Well, under normal circumstances this role is relatively easy yet under stressful situations this job can become a bit nerve-racking. If you want to be a proficient hydrant man here are a few steps in doing so.

1. Practice, practice, practice.

2. Don't take this role for granted. Know your tools, know the hydrants in your first due response area and have an understanding for the hydrants in your secondary areas as well should they be different.

3. Before establishing your connection to the hydrant, open the steamer and cap(s) and check for debris inside the hydrant and flush it.

4. For forward lays, secure the supply line to the hydrant and open the hydrant once instructed by the driver.

5. Follow department policies for what type of connection will take place (off the steamer or side connection).

6. Once complete assist in removing kinks from the attack line starting at the apparatus to the front door and assist with hose advancement

7. Should for any reason the backup firefighter need to be relived, assume the role.

Tools:

1. Radio

2. Flashlight

3. Hydrant bag (hydrant wrench, spanner wrench, gated ball value (if part of policy)).

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 18 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

The Nozzle Firefighter

As a firefighter on the engine, we all want to be "that guy" - the one on the nozzle leading the charge and putting the knock on the fire. However, not everyone can be tasked with this role and should understand that each firefighter on the line has a critical role to the successes of the nozzle firefighter. In general, the firefighter on the nozzle is considered to be the most senior firefighter of the crew during the initial attack and is tasked with numerous responsibilities.

First and foremost, the nozzle firefighter is considered one of the most challenging yet rewarding jobs on the fire ground but it doesn't come without some punishment. This role is exposed to the most heat and fire than any other firefighter so having a solid understanding of fire behavior and fire suppression is vital for this role. Here are some quick tips for the nozzle firefighter.

1. Stretch the first length of hose and nozzle off the engine

2. Prior to making your initial attack, ensure the line is properly flaked out

3. Never forget to bleed the line after it's charged

4. Advance the line in coordination with the engine company officer and the rest of the crew

5. Keep the nozzle out in front. This makes easier motion when hitting the ceiling or sweeping the floor as well as advancement

6. Knock any fire as you advance to the main body of fire

7. Move out of the doorway when entering the fire room. By doing this it'll take some burden off of you as heat and smoke makes its way out

8. Stay low (duck walk, crawl or stay in a crouch position) 

9. Know when, why and how to hydraulic vent and ensure it's in coordination with the truck and IC.

 Please remember, the nozzle firefighter is responsible for not only their own crew but for all crews working inside the structure especially on the floor(s) above the fire so know your job and know it well. Never stop training.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 18 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

The Back Up Firefighter

As a firefighter riding in the engine we all want to be on the nozzle, fighting the fire head on, producing a solid fire attack to the fire and getting cheers from our fellow firefighters for a quick solid knock. However, not everyone can always be the nozzle man and get to be face to face with the fire. Sometimes we need to be the backup or the setup man if you will. It's not pretty or glorified but in this line of business someone has to do it and at one point in time many of us get that assignment. The assignments may be cumbersome but a solid, ready to fight backup firefighter is critical to a successful and aggressive interior fire attack.  

As the old saying goes, "the fire goes as the fire line goes" and without an experienced backup firefighter, the advancement, fire suppression and a long day at the office will prevail; not to mention a not too happy nozzle man. 

Here's a few tips every backup firefighter on the line should consider.

   1. Ensure there are no kinks in the line, especially the first 50 feet behind the nozzle. Kinks will be detrimental to a sufficient fire flow and delay hose advancement.
2. Hit the hydrant and establish a water supply to the engine. If there is a short crew, this may be the job of the backup firefighter. Ensure your hydrant skills are efficient and ready to go. Timing is everything.
3. Force the door. If the engine is first on scene, ensure the line is stretched and be prepared to possibly force the door if needed.
4. Search off the line. Perform a primary search if no truck company is in place yet. 
5. If needed, be the second or third set of eyes and ears for the nozzle man. Watch the fire's behavior and carefully monitor conditions in the room and update the nozzle man and officer if there's a sense conditions are deteriorating and a flashover and/or collapse is imminent.

If you're assigned as the backup firefighter get ready before the call comes in (physically/mentally)and ensure all PPE and equipment is ready to go. A successful fire attack is counting on it so get ready and stay ready.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Time for a Gut Check

As firefighters also known as functional athletes, we engage in most of or all of our muscle groups on any given call or training scenario and there's one muscle group that is involved in all we do. That muscle group is our core. Our core muscles engage any time we lift, twist, stand, sit, pull and put on our boots. Think about it - every time we don our PPE, get on and off the apparatus, pull a hose line, force a door, search a room we are engaging our core muscles in order to perform these common tasks of a firefighter. Even the job of an IC involves the use of our core muscles shockingly enough. This group is the foundation to a strong and healthy body that determines how we function on and off the fire ground and throughout our day. Want to optimize your firefighter activities? Then it's time for a Gut Check.

The core, for argument sake can be divided into 2 major types (yet consist of 29 different muscles): the stabilizers and the movers.

Stabilizers:
Transverse abdominis
Internal obliques
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Transverspinalis

Movers:
Rectus abdominis
External obliques
Erector spinae
Latissimus dorsi
Hamstrings
Hip adductors
Hip abductors

The core muscles do many things for us as firefighters and here are the main ones:

1. Keeps our posture in check
2. Maintains stability and balance
3. Supports our back 

Core strength exercises
1. Ball crunches
2. Rope crunches
3. Leg raises

Posture exercises
1. Plank
2. Prone back extensions
3. Side planks
4. Russian twists

If you’re looking for improved posture and to increase your core strength, take these exercises along with others (link below) to optimize your value and become a highly optimized strong firefighter.

For more core exercises check out American Council of Exercise Fitness Library. 

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Dedication and Commitment

In order to be in the fire service, each person needs to have a level of dedication to the job and a level of respect for the job. A few years while training in marital arts I had the opportunity to train with a professional MMA fighter, who at the time was in the UFC. Currently, this fighter who I won't mention is now retired from active competition. During this time, I would only train on the techniques while at school I trained at 3 days a week. That was until I met and trained with this pro fighter who did train with former UFC Middleweight and Welterweight Champion Georges St. Pierre. While training with him, I learned tons of techniques, gain valuable tips and other tidbits of information I could use in competitions and also in other facets of my life especially as a firefighter. Along with the information he shared, he asked me one question. "How would I train if no one was watching?" He went on further to say, because we all want to put on a show when the cameras are on us. After that conversation, those words had me reevaluate my training to see if I had that same level of enthusiasm and dedication as I did when I was training by myself or with other people outside the MMA gym and off the baseball field. To be honest, it wasn't as fulfilling and once our training was over, that question changed my course and enhanced my personal wellbeing and dedication to my crafts. 

Why am I telling this story? Because just as a professional athlete will train with or without an audience, us too as firefighter should train. 

This fighter made mention that no matter where he was training he dedicated himself 100% each time he was in there. It didn't matter if the coaches were around or he was alone, he made sure it was everything he had for that session. Cellphones, selfies and social media were nonexistent to him while he was training and for obviously reasons, the work paid off and never took any of it for granted.

Since those training sessions, I took that advise and used it for myself as a firefighter and would like to share them with you. 

Dedicate yourself to the job in the firehouseand also when out of the firehouse. Utilize as many resources as you could to better yourself as a firefighter. Do not just attend certification courses at a fire academy but also read educational books (which my book shelf is now loaded with), understand the changes in the service and how you could adapt to them. To go even further, attend fire service conferences with or without departmental funding so you could attend seminars, see new advancements and network. Networking pay huge dividends when it comes to advancing yourself and gaining wealth's of knowledge from fire service leaders. Also, read and stay on top of NIOSH reports in order to understand the line of duty deaths and the findings reported after the investigations. Make your body your machine and develop a healthy lifestyle through physical and mental fitness along with proper nutrition for an optimal lifestyle worthy of the functionally fit firefighter. Always ask yourself, would you want YOU rescuing YOU? 

Fire doesn't care of your status, career, part time, per diem or volunteer so why should you train yourself as if it's a job I just need to get through to retirement or a volunteer gig I do as a hobby?

Think about why you started with in the first place. What made you sign up for this?

To be successful and dedicated to the fire service it takes hundreds of thousands of hours of dedication and commitment to the books, in the gym, in the firehouse and on your own time to be a battle ready, battled tested firefighter. The time to prepare isn't when the bell rings because then it's too late. To be battle ready is to always stay battle ready. 

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Too much of anything isn’t a good thing. Why rest & recovery are beneficial to firefighters

​As the old saying goes, "too much of anything isn't a good thing". In the case of firefighting, whether it be running calls, fire service skills training, fitness training for the fire service, reading or anything we do to prepare ourselves mentally and physically for the job warrants down time. Just as important is our physical preparation for the job but so is rest and recovery as equally as important. Each time we walk into the firehouse, step into the apparatus, gear up and answer the call, we are putting are bodies and minds through physical and mental exhaustion that will require rest and recovery.

Our minds need some rest to recover and also to assist with setting the right mindset to take all of these challenge's along with whatever life has in store for us. Our bodies need recovery to rebuild and strengthen our muscles and replenish energy stores in preparation for the next day's works. As we've been told many of times, firefighters are athletes and should treat themselves as such. By considering ourselves athletes, we need to know when training is becoming too much and if overtraining has occurred.

Overtraining occurs when the body has not had enough rest to recover between training session of any kind and finding the right balance between rest and work is highly important especially when the demand of the job is critical for everyone involved.

So how do you know when rest is warranted and overtraining has occurred?

1. Mentally and physically drained and sluggish

2. Muscle and joint soreness or pain

3. Decline in performance

4. Insomnia

5. Headaches

6. Lack or loss of enthusiasm

Now, here are 5 ways to rest, recover and prepare for optimal performance in and out of the firehouse.

1. Active recovery: active recovery activities, such as walking, swimming and yoga depend on the current level of fitness, fitness goals and training intensity when determining how intense these activities should be. Active recovery exertion however, should be limited to no more than 75% of typical workout level — just enough to warm up muscles, but not enough to induce fatigue. Further, active recovery is meant to complete a lower impact workout than your regular intensity. By doing so, it helps to lower heart rate, improves form and releases the endorphins usually associated with regular exercise.

2. Foam roller: rolling increases blood flow to the muscles and decreases recovery time. It could. also improve your range of motion and decrease risk of injury.

3. Stretching: Stretching will assist to increase range of motion and help to improve blood flow to muscles, which stimulates healing. A bonus to stretch is that it’s a great way to relieve stress.

4. Mindful meditation: Meditation, such as quiet relaxation and yoga, will help to decrease anxiety, improve emotional stability and decrease stress.

5. Sleep: This is critical for muscle recovery and overall performance. Most athletes (yes, we are functional athletes) need 7 to 10 hours.

The next time you’re feeling exhausted and overworked, try 1 or a few of these tips to recover and get back on the course stronger and ready to get after it.

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

About the Author 

​NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Blank Slate

This past year my wife and I were blessed to welcome the birth of our first child. For those who are parents know the thoughts that go through your mind; joy, excitement, nervousness, and worry just to name a few. The last 7 months have been the most amazing and important yet difficult time we’ve ever experienced.

Each day we watch our son grow, learn and take on life. He learns a little more and more about himself and us each day and us the same about him. The one thing I’ve noticed as he discovers life and becomes his own little person is his impressionable innocence. Everything he’s exposed to and everything he’s taught is absorbed like a sponge.

The same is true for those entering the fire service. New recruits come in as an empty slate who, for the most part don't know anyone or how anything works and will absorb everything they hear, see and read like a sponge. In order to keep the fire service family and brotherhood alive, it is upon us, the current generation to do our best to not allow any negative emotions or feelings towards a fellow firefighter and departmental policies be absorbed by the newer generations coming in. The best thing we could do is to look at the things we don't agree with and turn it into a positive remembering why we signed up for this job. Just like babies, new recruits are excited and have an eagerness to learn, grow and a hunger to prove themselves worthy of this job. So let's embrace the newer generations entering the fire service and show them that although there is downsides to what we do, we can always walk in with a smile on our face,  have an eagerness to learn and a willingness to always pay it forward with the hopes of developing the generations to come.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

The Dance of Life

I'm sitting in my room, studying with an intensity I didn't know I had. It's the mid 1980's and I am in middle school. My mom and I had just moved from Philadelphia, PA to Augusta, GA for her first military assignment. It might as well be a different world. There aren’t any Philly cheesesteaks and sports teams that I’m used to seeing. Yet, in this very different place, there is one thing I feel connected to; the very thing I am so intently studying: Breakdancing.

Middle school is an age where I wanted to fit in and be cool. Being prolific in breakdancing isa ticket to coolness. I carefully read, and reread my beloved practice poster (yes, there is a practice poster for breakdancing). I watch and study MTV like a must-see webinar. And the movies! Oh, I watch every single one the day it is released. Now, I’m not really all that good. Dreamsof being a dancer on a rap video are just dreams. But I can spin around on my head and not get sent to the hospital. I work at honing these skills leading up to the next military assignmentthat my mom and I take to Belgium, then Germany. During my high school years, I find to secure the social life I want, I amgoing to need to learn different dances for different occasions. Sure, breakdancing is a great fit for house parties, but what about the Semi-formal winter dance or the Formal Prom. If I amgoing to get dates and not look like a fool, I am going to need to dabble in the right kind of dancing to move my social life along.

Advancing your career with training and education is a lot like learning the right dance. All of the dances are great, but serve a different purpose.

• Dances at the house party is down to earth, wild, sometimes crazy or zany. In your career, this equates to training in the fire service. The drills for new people. Improving the skills of tenured people. Working with other stations and units. There is a general way it should be done, but there is room for creativity.

• Semi-formal dances have a bit more structure. These are your conferences, conventions, 1-3-day trainings. Going to regional schools. Going to FDIC and FRI. They are home grown classes that may have originated at the fire station, but are now on a bigger stage.

• Formal danceshave set expectations for how the event is happening. Dress like this. Move this way. These include official college certifications and formal classes such as Fire Officer I. They take more time and have a set structure. That structure allows for your education to be comparable to others across the world. It helps to measure your investment. It helps to increase your creditability.

Just like my dance life, you will do the most good for yourself by attending all the dances. Over reliance on station training may mean not keeping up with best practices. Over reliance on college and other formal training classes will lead to understanding theory, and not practical application. You are advancing your fire service life; your fire service career. Be sure to take part in training and education in all three parts to be ready for the big dances that are coming. And you won’t need to spin on your head, either!

Ordinary People Have Extraordinary Impact.

About the Author

 NICK BASKERVILLE Nick has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 18 years of fire service time, with 15 years of that being in a career department in Northern Virginia. Nick has had the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and as one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance. Nick is one of the many trainers for Firefighter Cancer Support Network (FCSN) to offer awareness and prevention training about cancer in the fire service. Nick has the honor of being one of the many contributors for The Firehouse Tribune.

Building a Culture of Improvement

Recently, I had a conversation with a good friend of mine who has just been appointed chief of his department. I congratulated him on his promotion and also asked him about his outlook for the role and what he hopes to accomplish. He stated, he would like to bring the department closer together and instill the family values of the fire service back into this department. His one concern however, was dealing with some of the older firefighters already ingrained in their ways and continually use the term, "because that's how we always done it!" Well, for this chief who can relate in age to a few of these firefighters doesn't care about how it was always done. His mentality is "but was it done right?" In his mind, he's looking to not change how the department is operating but IMPROVE how they are operating and looking to do that through team building and acknowledgement of firefighters accomplishments.

After hanging up the phone, I left for the gym and started thinking about the talk we just had and thought, this is what it's all about. It's about improving yourself and instilling discipline. Change is all around us and everything is evolving each and every day especially in the fire service. Sometimes when we look at what someone is looking to do, when they are on their mission, we forget that we are all fighting the same fight and all have the same objectives to accomplish yet how it is done vary based on rank or assignment. As humans, in our minds we get turned off that someone is trying to CHANGE what we are doing but are they really trying to change it? Or are they trying to take what is already set up and IMPROVE it?

As we've seen for generations upon generations, there will always be generational gaps within people but we can also see that the blueprint that was laid out by older generations isn't being thrown away yet are still very well alive and kicking. This can be seen from the first strategies and tactics books written by Chief Lloyd Layman which isn't many pages to the numerous books today that are hundreds of pages. All of which is built off of a foundation laid out for us decades ago. So as the fire service is evolving, the tactics and decision making skills aren't changing but are evolving and so to the firefighters, we are evolving as well.

Here's my advice to you, find things you do each day in your life and as a firefighter that is very routine and find ways to improve them. Not change them but improve them. This can be anything from improving your time in donning your PPE, to improving your time hitting the hydrant so when it's time for the real deal you aren't going through the motions that might've taken you 2 minutes to do but now takes 1 minute or less. This is how things, even the small things, get improved. This is how we can develop a culture of improvement for everyone in the house to do the same and develop a healthy competition amongst members.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

What Are You Telling People?

I say “Good afternoon!How are you doing?” I am stopping to getodds and ends at a supermarket. It is atypical day during the summer here in Maryland;so being inside provides a bit of relief from the heat and humidity. The cashier is who I give this standard greeting. He is tall, lanky, and young. My guess is that this is probably his Summer job. Admittedly, I ask the question about his day out of rote practice. I just heard the conversationbetween the cashier and the person before me. I already know his answer. His response?“Oh, I can't complain.” That’s not the answer he gave the other guy.

In speaking with the person just before me, this is the response I hear him say: “Man it’s hot in here. It feels good at first, but then, it’s hot again.” Now, this is a supermarket, not a court of law. I will not prosecute him for telling me one thingand another person something else. And given that he and the other person are wearing the same uniform shirt, it makes sense. He is more comfortable with a known, coworker than anunknown, customer. We all have things that bother us. We are just not up front about telling everyone about them. And that’s fine, until you aren’t fine.

Everyone has problems.Whether or not someone will talk about them is another story. Over the last few months,firefighters in nearby jurisdictions have taken their own lives.An article from CNN article last year* states “Last year (in 2017), 103 firefighters and 140 police officers committed suicide, whereas 93 firefighters and 129 officers died in the line of duty, which includes everything from being fatally shot, stabbed, drowning or dying in a car accident while on the job.” In a discussion I had shortly after that, a question was posed to me; if I had a problem, who would I tell? Who would I tell what I felt, versus what the pre-canned answer of “Oh, I can’t complain.”

There are many people better qualified than I to speak on mental health. What I give you then, is not vast knowledge, but perspective. One that focuses on just on aspect of the problem of mental health in the fire service. Many people wouldn’t know who to tell their problems to if their life depended on it. If you had a problem, who would you tell?Not just any problem, but the kind of problem that would make you question being alive. How much trust you have in another person is proportional with how much would you revel to him or her. Who do you trust enough to tell that kind of problem?

I don’t feel like fire service culture makes it easy to talk about weakness, mistakes, and problems people tend to face. In order to have a conversation on that level, there has to be a sense of closeness between 2 people. A sense of trust.Listening to the comments of the young cashier and the guy he was talking to, they are obviously closer to each other than to me. They know each other. They have history. I'm just some dude picking up some odds and ends. No need to trust me with a problem statement.

As leaders, I ask we all take a look at what we are doing to make it easy for people to talk about problems. To find the common places and build bridges of trust and safety. Part of leadership is figuring out what that is for each individual. That's a pretty tall order. I've had a fewsuccesses and many more failures throughout my entire career.I don't know that I have a set answer. I will tell you what life has taught me so far. Keep saying “Good morning! How are you doing?” If I go back to that same store on a regular basis and interact that same cashier, eventually, we will get to know each other better. Eventually, we will talk about more things. Eventually, he’ll let me know when the heat is getting to him. Eventually, he’ll trust me enough to tell me what he really feels. Relationships are a lot like planting fruit trees. It takes a while to nurture the progress, but in the end, the fruit that is produced is worth it. As a leader, make trust your everyday order of business. Make trust ordinary, and you will see extraordinary impact.   

*From <https://www.usatoday.com/story/news/2018/04/11/officers-firefighters-suicides-study/503735002/>

 About the Author

 NICK BASKERVILLE Nick has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 18 years of fire service time, with 15 years of that being in a career department in Northern Virginia. Nick has had the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and as one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance. Nick is one of the many trainers for Firefighter Cancer Support Network (FCSN) to offer awareness and prevention training about cancer in the fire service. Nick has the honor of being one of the many contributors for The Firehouse Tribune.

Thank You for a Great 2018!

As 2018 comes to an end and we begin a new chapter in 2019, we would like to thank each and every one of our friends and supporters for all of the support and love they’ve shown us this year. It has been a great year as we’ve met with many new people and will continue to work along side them as we continue on our journey. 

We now embark on a new year. With a new year comes new challenges, new friends and new ways to keep our mission going. To all of those supporting us and following us, keep growing each and every day and continue to serve your community with honor, respect and humility. Remember those who have gone before us not just through words but through action. Challenge yourselves to achieve more and in that will come great success. 

Lastly, always remember to work hard, stay safe & live inspired.

From all of us here at The Firehouse Tribune, have a Happy, Healthy & Safe New Year. 

 - FHTribune Staff

Our Christmas Message

As we gather around the table with family and friends this holiday season, let us all remember those who are unable to be home for the holidays. Let us also remember to keep focusing on our goals, to keep training hard and keep staying true to our mission. It’s easy to stray from it all during the holidays but it’s also a time to keep the motivation going as you’re all surrounded by family and friends. 

From all of us here at The Firehouse Tribune, Nick H, Sean, Nick B, Dave & Nick W, have a very Merry Christmas & Happy Holidays! See you all in 2019.  

Until Next Time; Work Hard, Stay Safe & Live Inspired. 

- FHTribune Staff

You Have Just One Job

 "This shouldn't take too long." I'm not talking to anyone;that's just the thought in my head as I get ready to clean the bathroom today. On the first floor of my house there is a half bath that is just after the front door, on the right side. It's just close enough to the door that if you pull in to the parking space, Dukes of Hazzard style, and busted through the front door to use the bathroom, you can make it without an 'accident' happening. The bathroom needs cleaning. I go to work using an assortment of cleaners; being careful not to cause a hazardous environment needing 911. Now, it's time to mop. That is also the time things go in a new direction. I go to the hallway closet a few feet away on the other side of the hallway. I see a mop handle sticking up, but there is all this stuff in the way. I start cleaning the closet to get to the mop to clean the bathroom. I now have two bags of things to throw out, brooms and other floor cleaning devices neatly arranged, but no mop. A wide area search (of a townhouse, mind you) leads to finding the mop in another bathroom upstairs. To recap, I have cleaned the closet, to find and clean the mop, so I can finish cleaning the bathroom. But while cleaning the mop, I notice there may be a leak coming from the sink I used. So, after cleaning the closet to get the mop, I found and cleaned the mop, then found the leak, then cleaned up the water from the leak to clean the, uh…what was I supposed to be doing again?

At that moment, I see myself in a place I have been before. Perhaps you have found yourself in that same place. I have one thing on my mind to do. In the process of working on that one thing, I accomplish 3 or 4 other things. Never what I set out to do in the first place. Once I realize the situation I am in, it was easy to tell I didn’t use my focus habit.What habit do I use to keep my focus? The yellow sticky note habit.

People who have worked with me have seen and made fun of my yellow sticky note habit. I admit, it's definitely a little odd. I can't remember how I got started using it, but I've done if for a while. I take two 3-inch yellow sticky notes and stick them together back to back so the sticky parts are at opposite ends. Now I have a 3-inch paper that I can write on both sides. On only one side of the note, I write the date and everything I want to try accomplish that day. The rest of the day, the list resides in my pocket. Periodically for the rest of the day, I look at my list and see what I have done, and what I still need to do. Whatever I don't finish, goes on the list for the next day.

Time has taught me that the size of that paper doesn't allow me to put more on it than I can finish in one day. I stay focused, keep track of my progress, and I can evaluate if what I'm doing is more important that what is on my list. I use this at the station, at the office, and sometimes at home. I get laughs about my list at the station, at the office, and sometimes at home. I find that I am more efficient and productive at the station, at the office, and sometimes, at home.

My habit for staying focused may not be for you. It doesn't have to be. We all, however, need some way to keep focused on our intended tasks. Completing tasks, completes objectives. Completing objectives, completes goals. And completing goals is how ordinary people have extraordinary impact.

 About the Author

 NICK BASKERVILLE Nick has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 18 years of fire service time, with 15 years of that being in a career department in Northern Virginia. Nick has had

the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and as one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance. Nick is one of the many trainers for Firefighter Cancer Support Network (FCSN) to offer awareness and prevention training about cancer in the fire service. Nick has the honor of being one of the many contributors for The Firehouse Tribune.

Nick is also a member of the public speaking organization Toastmasters. He holds an Advanced
Competent Bronze (ACB) certification. He also tells personal narrative stories that have been featured
on shows for The Moth, Better Said Than Done, and Storyfest Short Slam. Follow more about storytelling
and public speaking for purpose at Story Telling On Purpose (www.stop365.wordpress.com)

The Engine Company Search

A critical role and sometimes often overlooked or undervalued is the engine company performing a search. Normally, the truck company is assigned to search and rescue operations however due to limited staffing in many departments across the country, it’s not surprising to be on a hoseline and performing a search (also, a value added role).

Before we can discuss ways to search off a hoseline, here are a few considerations for conducting search and rescue operations.

Questions to consider when determining search operations

1. What areas of the building are being determined as primary search areas?

2. Are there any factors or clues from the incident that are assisting you in determining which areas the search is to begin? (i.e. Possible victims, location of fire, type of structure etc..)

The Primary Search

1. Make it quick. This a quick attempt to remove victim or if on a hoseline, remove the fire and protect the victim.

2. Be quick yet thorough. Check all areas where victims may be even ones that are tenable and safe for a quick search.

3. Trust your senses. Use your eyes, ears and touch.

4. We carry in hand tools for a variety of reasons, use them. Using hand tools to extend your reach off the wall or off your partner can help extend the area of the search and cover more ground in less time. This is especially true for residential homes and small to medium size spaces.

As we just discussed the key points of a primary search, here are 2 ways we can search while operating off a hoseline.

2 Man Hoseline Search

One way the engine company can search a room is allowing the nozzleman into the search room while the backup completes a search of the room. In some instances, the officer and the backup are the same person. If this is the case, the nozzleman will guide the searcher through the room as if it was a quick oriented search. It is to be noted that the nozzleman should place themselves just inside of the doorway. This will allow the searcher a point of orientation and smoother hose advancement once the search of the room is complete. If this is the fire room, it will allow the searcher to move the victim to a safe place of refuge (if need be) while the nozzleman advances in and suppresses the fire.

3 or 4 Man Oriented Search

Same rules apply as if an oriented search was being completed by the truck company. However, this time the nozzleman will advance down the hallway between the adjunct room(s) allowing the searcher(s) and the officer (oriented person) clear access to the room(s). This operation must be predetermined prior to putting in place and practiced before use.  From here, the officer will monitor conditions of the room along with the location and status of the searcher. Searchers will use traditional search methods (right or left hand quick primary sweeps of the room). Once completed, the nozzleman and crew will advance.

Keys to remember when searching as an engine company

1. NEVER pass up fire!

2. Use the TIC to ASSIST the search. Never allow it to take OVER the search.

3. The search should be systematic and towards the fire

4. Communication of doorways AND victims are key

5. Chase and remove all kinks in the hose

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

When It Rains...

It's just another day at work. More things to do than time in the day. I'm at the fire station, making my way up the stairs to fit in what I can. Up the stairs, I make my way down the walk way and take the second left. I open the office door just to drop off my coffee cup. Training is about to happen and I don’t want to be late. I don’t turn on the light, at first. But what is that sound? It reminds me of running water? That doesn’t make sense. There is no water in the office.

I turn on the light and oh my, what a sight!One of the ceiling tiles looks more like a cloud instead of a part of the ceiling. It was full of water and beginning to rain down on the entire office. The air condition system is located in the ceiling, just above the office. I have heard stories of how it leaked before. I now have my own story.

As a new officer, I'm still working through the gut reaction to be in the thick of the problem. To get directly involved on fixing the problem hands-on. On this day, however, I activate a skill that have cultivated for years.A skill perfect for this situation. That skill?Ignorance.I understand what to do with a busted hose line. I understand what to do for a spill for muriatic acid. I know nothing about what to do for a leaky ceiling. I knew enough to know, however, that there was a problem. Even officers know water is not supposed to come from the ceiling. Sizing up the situation, I knew I need more resources. Downstairsare 2-3 firefighters who would know exactly what to do. I went downstairs and hustled back with a strike team of people to handle with the problem.

What did I do? I took two steps back and supported the plumbing strike team while they worked. I handed them a wrench when asked. I held the ladder when needed. I called the maintenance person for the long-term fix. As things are windingdown, the Battalion Chief stopped by. Chief’s seem to either have a 6th sense or hidden camera that tell them when to stop by the station."Where's the guy in charge?"All fingers point to me in the corner coordinating with the HAVAC vendor on when they can fix the problem.

Sometimes being in charge means letting the right people use their skill. Especially when you don't have that skill. I have learned something long ago that I have just managed to put into words. I don't have to be the smartest person in the room in order to lead the room. Let the ordinary people have the extraordinary impact.

 About the Author

NICK BASKERVILLE has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 16 years of fire service time, with 13 years of that being in a career department in Northern Virginia. Nick has had the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and in the International Association of Black Professional Fire Fighters (IABPFF) as a chapter president, a Health and Wellness committee member, and one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance. 

Improve Your Cholesterol, Improve Your Career

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.