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.

Anger Management and First Responders

Anger management. Yes, it’s the title of a movie starring Adam Sadler and Jack Nicholson, but it is also a big problem in our society. Do a Google search for “Anger Management” and you’ll get over 262,000,000 hits. Most of these sites don’t have anything to do with the movie.

Anger is a natural emotion. It can be a healthy emotion to express. In the work environment however it is a hard emotion to process. Working in a time sensitive and at times dangerous industry only increases the likelihood of anger increasing on the job. Emergencies, equipment failures, and a variety of personalities on a scene can combine to make for one very frustrating and anger-filled environment.

Left unexpressed, anger can internalize and cause physical problems. Repressed anger can come out in passive aggressive behavior, depression, or in a negative outlook of life in general.

The key is to express anger in a constructive manner. Too many individuals channel their anger in destructive ways. When I was growing up we referred to it as the “kick the dog theory.” This theory basically said a person who gets in trouble with a boss in the work place can’t voice their anger at the boss. Instead they go home and for no reason kick the dog – definitely not the way to handle anger and frustration!

If you have an encounter in the work place and feel yourself getting angry you do have options in how you respond. We can’t always control what is happening around us, but we can control our reactions to what is happening.

Your options include learning how to express your anger in a manner that does not harm yourself or another person. These options take practice.

• Count to ten. It sounds like a cliché, but there are studies to back this practice up. When we’re angry, we use the emotional side of our brain. This is where the “four letter words” reside. Taking a minute to count to ten before you speak will bring you back into the rational side of your brain. The counting method also gives us sometime to calm down and is a distraction from what we reacted to.

• Sleep on it. While related to the first suggestion, this advice applies to situations when a decision is announced and your first reaction is anger. Allowing a little time between the announcement and your reaction can help by allowing all the facts to be presented. We often get angry first and discover later our fears never materialize.

• Write out your response. Sometimes it helps to write everything down. All the things you want to say but don’t feel you can. This is the version you keep in a private place or shred later. Write down all your thoughts, including the things you’d never say out loud to someone, then move to a more rational approach. Write down why or what upset you. Then write down how you can resolve the problem (remember you can’t harm yourself or others!)

• Exercise – We often feel an an adrenaline rush along with the feeling of anger. This is related to the fight or flight response. Taking a walk, or more strenuous exercise, can help your body process the rush you felt during the encounter,

In some cases the pattern of anger has gone on for so long, outside counseling is needed to help you live a healthier life. Your friends and family will also give you clues that you need help. Taking that first step can be scary, but well worth the rewards.

If you are a member of a faith community the clergy person may be a good resource for referrals. They can also offer practices within the framework of your faith system of how to work through anger. The American Psychological Association has a very helpful information on their web site about anger management, what it is, how to deal with it and when to seek outside help.

Additional reading:

What your Anger May be Hiding

Anger Management: Understanding Anger

Science of Anger: How Gender, Age and Personality Shape This Emotion

To learn more and for more information please visit: https://dorielgriggs.com/

About the Author (via LinkedIn Profile):

After a career in various public relations and marketing positions in college and professional sports and the hospitality industry, Dorie L. Griggs attended Columbia Theological Seminary, where she earned her Master of Divinity degree in 2002.

During her final year at Columbia, Dorie developed a model of chaplaincy for journalists who cover traumatic events. She has served as a volunteer with the Dart Center for Journalism and Trauma, an organization founded by Dr. Frank Ochberg, MD. She is the Chaplain for the Roswell, GA Fire Department.

Dorie served as the Communications Manager for the nonprofit, Faith And The City, from 2002-2004. In that capacity she produced the award-winning interfaith dialogue cable TV program, Faith And The City Forum.

She is the author of a self-care advice column for newspaper journalists, One-On-One, which appeared in the e-Letter of the Southern Newspaper Publishers Association in 2003-04.

Dorie completed a year as a chaplain resident through the clinical pastoral education (CPE) program at the Atlanta VA Medical Center in June of 2015. During her time at the VA Dorie received recognition for her work on the Surgical ICU team with the DAISY Team Award. She now serves on the Professional Advisory Group for the Office of Chaplain services at the AVAMC.

In April of 2014 Dorie was named the 2014 Pioneer in Ministry Award recipient by Columbia Theological Seminary in appreciation for her ministry of presence with journalists and for her support of parents of Citadel cadets. Read more here.

Memberships and organizations past and present: Parent Committee Chair, Atlanta Citadel Club; The International Society of Traumatic Stress Studies; The Ochberg Society for Trauma Journalism; a commissioned Stephen Minister and founding chair of the Military Ministry at Roswell Presbyterian Church; she was a committee chair for the Citadel Family Association, a support group for parents with cadets at The Citadel, the Military College of South Carolina. She is entering her 26th year as a press box volunteer with the Chick-fil-A Peach Bowl in Atlanta.

Her background in traumatic stress studies as well as being a Level II graduate of the Jeff Justice Comedy Workshoppe has helped her in her role as mother to 3 children: Nelson, a 2011 graduate of The Citadel, who recently left the Army as a captain in the U.S. Army, and is now working in Dallas, TX; Taylor the family comedian and bartender; and Chelle (pronounced Shelley) the actress of the family. Dorie is married to Stanley Leary, a freelance photographer.

You can contact Dorie here: dorie@dorielgriggs.com

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.

Avoid Exhaustion through Healthy Eating

Exhaustion and burn out are common in all jobs. It's inevitable not to feel exhausted or burnt out from time to time and that's OK. Exhaustion can begin long before the end of shift or the end of your day. Again, that too is OK. When thinking about it and looking at the cause, is it because of the workload? Personal issues? Health? Let's look at the latter. 

As they say, "you are what you eat" and that is in fact true. We can work out all we want. We can lift weights, do bodyweight exercises, cardio, train in our PPE and still feel burnt out and exhausted. Why is that? Simply, it's our nutrition. What we eat has a direct relation to our energy levels and our diet plays a large role in how we produce energy to function through our day.

If in doubt, ask yourselves these 2 questions: 

1. Do I have the right amounts of food in my diet?

2. Am I consuming a diet filled with enough nutrients?

By choosing the right nutrients to consumer in our diets will greatly impact how we maintain and keep energized throughout the day.

Nutrient Dense Foods

Focus on consuming lean meats, whole grains, healthy fats, and lots of fruits and vegetables. Two key nutrients known to help the body produce energy are Magnesium (also good for headaches) and vitamin B. These 2 nutrients can be found in foods such as spinach, avocados, and bananas.

Regularly Eating

Eating small meals every 3-4 hours (if possible) will help in fueling our metabolism and keeping you energized and full.

It starts with Breakfast

Having a nutritious breakfast consisting of healthy proteins (eggs, chicken, almonds, lean meats, etc.), complex carbs (longer to breakdown and provides lasting energy levels such as oats and wheat) with some fruits and vegetables will fuel your body and mind to begin your day properly.

Smart Snacking

Snacking is good if it's done wisely. Nutritious snacking should contain lean protein and fiber-rich carbohydrates to provide lasting energy. Have an apple, nuts, seeds, carrots, or low fat Greek yogurt. Snacks are not intended to fill you up, but to simply bridge the gap from one meal to the next while keeping you energized.

Hydrate

When we feel like we need energy, it's easy to pick up and energy drink or coffee. However, most caffeinated drinks are filled with added sugars which could cause a spike in blood sugar levels and add to a mid-late day crash. Further, dehydration plays a role in fatigue and exhaustion. Swap in the sugary drinks for water and eliminate the added sugars and unwanted/needed calories.

Keys to Hydrations

Hydration varies from person to person. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks. Remember, proper nutrition throughout the day will assist in daily hydration. Some examples of foods for hydration are watermelon & spinach (almost 100% water by weight)cucumber, broths/soups and herbal teas to name a few.

The next time you're in need of a boost or a quick pick me up consider the options mentioned above on shift or at home. The more nutritious foods we put in our bodies the better we are able to perform.  Stay ready instead of have to get ready. It starts with you. 

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 Social Media Fire Service

In today's world, almost everything is accessible with the press of a button with many of today's arguments behind a keyboard or smartphone finding faults or flaws in what others do or say. As the world changes, the fire service changes. Experience, response area demographics, training and years on the job all play a part in our individual wealth of knowledge and while many share this, others seems to want to tear it down. Is it for personal gain? Or is simply to hide their own insecurities?

There's a growing trend across the world and in the fire service world, called the "Social Media Warrior" trend. Many of you may recall this as being the "Monday Night Quarterback" before the dawn of social media where we'd sit around the firehouse kitchen table, in the bays or day room and critique other departments calls we buffed or heard from a scanner but in any sense, the term has evolved into a worldwide social media trend on all aspects. Nowadays, everything we do and say has potential to be posted on social media for all to see. Sometimes it's good. Sometimes it's bad. 

The fire service has seemed to have been a victim of the social media warrior, as many firefighters sharing training tips, fire departments posting pictures (with reason) of scenes they've worked on find themselves at the hands of a keyboard warrior critiquing their training and operations without adding any valuable insights or takeaways. Granted no one is going to ever please everyone -- I get it but what I'm saying is there's always a time and place for negative banter and social media commenting in my opinion, isn't one of them.  

Is this benefiting the culture of today's fire service? Or is this a hindrance to its growth?

As a fire service family regardless of status (career, volunteer, per diem, etc.) we are all privileged to do this job and should live by that notion to not only improve ourselves but assist in the improvement of the firefighters around us. It's one thing to point out others flaws and assist in correcting them but it's another thing to point out those same flaws to mock them. 

The fire service is known for traditions of honor, commitment and loyalty, to name a few and as such, paying it forward is the best way to keep those traditions alive and avoid bringing downs others.

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

A New Decade

As we enter a new year, a new decade, we want to say thank you to all of our friends, followers and partners we’ve had throughout our journey and those we gained this year. Each and every one of you has helped us become better at what we do and helped us provide meaningful content to the fire service.

The next year will be a great year for us as well add more speaking engagements to our list and look forward to spreading our message to more people and more departments.

Without any of you, we couldn’t do what we do. When we started this, we didn’t expect the type of support and response we’ve received and we are wholeheartedly grateful for that.

From all of us here at The Firehouse Tribune, have a happy, healthy and safe New Year.

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

-FHTribune Staff

The Engine Company Chauffeur

Arguably one of the most critical assignments in the fire service is transporting firefighters to and from a call…safely. The firefighters in the back of the cab and the officer riding next to you rely on you to get them there safe and sound. Further, should this be the engine company chauffeur they rely on you to provide them water during fire suppression. Not only do these brother and sister firefighters rely on you, so does the other crews responding as well, the IC, the people who called for help and above all the families of yourself and your crew your chauffeuring to the call. If you want to be a chauffeur or are currently one here's a few tips I've learned and utilized when driving the engine.

1. Know your apparatus inside and out. Knowing where tools are, how to operate all equipment and how to maintain the apparatus go a long way. This tells the crew you're confident in your job and can support them while they're at work should anything go bad.
2. Know your district. Knowing your district shows the difference between a "driver" and a "chauffeur". One is someone who is simply driving the firefighters and apparatus to a scene while the other is knowing the inner circle of the role and making it their livelihood.
3. Drive with a purpose but drive safely. There's no rush to get there, take your time but be alert. Just because there's lights and sirens doesn't mean everyone else will move over or see you. Follow all traffic laws to ensure a safe arrival to the scene and back.
4. Know your hydrant locations or have a good understanding of where they might be. This will help with establishing a water supply quickly. Also, with today's modern technology, a lot of departments have tablets with maps showing hydrant locations. Take a look at them so it isn't a scramble while enroute.
5. Know your place. Proper engine apparatus is vital and should be passed the building leaving room for the first due truck. Also, this helps the officer and firefighters going in to see 3 sides of the structure for size ups and fire attack purposes.
6. When on scene, ensure a secure water supply is properly in place.
7. Ensure cross-lay is fully flaked out of the hose bed or static lay is connected.
8. Monitor the radio for instructions from the engine company officer to charge the line(s)
9. Monitor the radio for all radio traffic. This will help assist the IC should any urgent messages be missed.
10. Secondary eyes. Perform a size up of your own and as conditions change let the IC know. Remember, the IC is one person and can only see so much, as a first due engine this is a way to assist with valuable information to help crews on the fire ground.
11. Monitor the panel. Communicate water and fuel levels to the IC as they change.

It may be a lot of tips but this role calls for a lot of work, effort, knowledge and leadership. Remember, for that call, that shift, that moment, all trust and reliability relies on you. It's your apparatus and the trust is all in you. Get them there safe.

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 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.

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.

Re-Present Yourself to Represent Your Department

From the time we enter the academy to the time we are sworn in as firefighters, we are training to become a better version of ourselves. Even after we graduate and begin our time as a firefighter we are still training each and every day to improve ourselves to become a better version of ourselves but what about the department and community we serve? They say the name on the helmet represents the department and the name on the jacket represents who raised you. Well, what if the name on the helmet and the name on the jacket are not only being represented by you but your “re-presenting” those names through you? 

Think about that for a minute. The 2 names on your uniform are being “re-presenting” through you. The town, the communities and other agencies know the department on the helmet and may quiet possibly know the name on the jacket but it’s how the names are carried and “re-presented” that makes the difference. It’s easy to put the uniform on and go to work but it’s another thing to put the uniform on and go to work with humility, honor and respect. Ask yourself these questions when you’re “re-presenting” the names because this is how you are “re-presenting” your department and your name to others.

1. Am I respectful to my boss and my crew?

2. Am I humble?

3. Do I respect the job?

4. How do I want these names to be “re-presented” to my fellow firefighters and the community?

5. Am I training hard each and every day to improve myself mentality and physically?

6. Would I be able to lead myself?

Being a firefighter and wearing the uniform isn’t a right, it’s a privilege. A privilege many people wish they had and a privilege that can be taken away at any moment. Be conscious of how you act and speak when wearing any part of that uniform on and off duty, it’s showing how you present yourself and also how you are “re-presenting” the names on that uniform. So do a service to your department, the community you sworn to protect, your fellow firefighters who ride alongside you, your family and most importantly yourself and “re-present” them the way you would want someone to “re-present” you. 

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.

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.

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)

Discipline

We have all heard the word Discipline in many different ways through the course of our lives and careers. For those who listen to the Jocko Podcast know the worddiscipline to be used to explain freedom. As Jocko says, “Discipline Equals Freedom”. So what does discipline mean for us in the fire service?

Discipline can mean a lot ofdifferent things. It could mean an act to obey an order or a prescribed conduct/behavior. For me as a firefighter, discipline is doing the right thing even when it isn’t noticed by others and it also means always doing your job.

A disciplined firefighter is one that will take pride in his or her job at all times. This person will ensure they are alwaysmentally and physically ready for. They will make sure their uniform and gear is clean and ready to be worn when called upon. A disciplined firefighter will continually take pride in their job by washing the trucks and cleaning the station when needed. They will also tend to all the tools and equipment, ensuring they are clean, fueled, and 100% ready to go.

A disciplined firefighter will consistentlykeep training in many different ways. They will read books, articles, and do research on new tools, techniques, and advancements. They will also keep training their bodies physically to be fit for duty. They will make sure to set aside time for working out and eating right. For most, this will become a way of life and hopefully not just for them, but for their entire crew and family as well.

Perhaps most importantly a disciplined firefighter will share their knowledge and experiences with the younger members to instill a sense of pride and discipline into the new generation of emergency responders. This is critical because the younger generations look up to those of us who have been around for a long time. They tend to model their behavior and tendencies to that of the more experienced crew members. If we are sloppy, careless, and not disciplined they will also be. On the flip side, if we are squared away and disciplined they will be too.

When the bell goes off, everyone needs to know what is being asked of them and what their job is. When working on the fire ground everyone needs to work together to achieve the common goal of solving the problem presented. Being a disciplined firefighter will allow you to do your job efficiently so that everyone goes home.

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

 About the Author

 NICHOLAS J. HIGGINSis 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. A martial arts practitioner in Taekwondo, Brazilian Jiu Jitsu and Muay Thai as well as a former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Nutrition Coach 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.

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.