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. 

The 10 Minute Workout

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

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

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

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

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

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

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

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

About the Author

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