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Keep the Promise Podcast – Building Resilient and Well-rounded Firefighters — Education
Keep the Promise Podcast – Building Resilient and Well-rounded Firefighters

Keep the Promise host TJ shares strategies and tactics to survive – and thrive – on and off the job. Discover how to fuel your body, mind, and spirit so you can have the energy to perform on scene and to live your best life on your days off. For over a decade, TJ has worked in all facets of the fire service, and he candidly shares his wins, his losses, and all the lessons learned in the process. You’ll learn how to injure-proof your body, nutrition, recovery, physical fitness, mental stamina, firefighter strategy and tactics, how to deal with the stresses of the job, how to be a better firefighter at home, and how to lead a long and fruitful career where you can make a difference in the lives of others. It’s a mix of interviews, special guests, and solo shows you’re not going to want to miss. Hit subscribe, and get ready to Keep the Promise you made your community.

Copyright: © 2022 Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters

Latest Episodes:

055. You're Off Probation, What Now? Nov 20, 2024

In this episode, we explore the crucial steps that firefighters should take once they complete their probation period. Listeners will learn about:

embracing continuous learning
maintaining physical fitness
fostering mental readiness
and much more

Host TJ reflects on his own journey, sharing lessons and insights aimed at helping new firefighters navigate their careers effectively. Tune in for practical advice, personal anecdotes, and strategies to become a well-rounded, resilient firefighter.

00:30 Reflecting on the Rookie Years
01:34 Embracing Continuous Learning
03:46 Importance of Physical Fitness
06:50 Mental Readiness and Resilience
10:19 Community and Mentorship
14:02 Conclusion and Final Thoughts

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

054. Find Your Why: The Firefighter's Guide to Passion and Brotherhood [Part 2] Nov 06, 2024

On Part 2 of this series with Barrett Pittman, we explore various aspects of being a firefighter. Join us as we discuss the importance of finding one’s why in the fire service to avoid burnout and stay passionate.
Reflecting on the significance of brotherhood and community, our conversation touches on the modern-day challenges and misconceptions about the fire service camaraderie.
This episode also addresses the dark side of the job, including mental health struggles and the importance of talking to each other.
Finally, we reflect on balancing job dedication with personal life, and provide advice for both current and future firefighters.
00:57 The Brotherhood and Fire Service Connections
05:07 Generational Changes in the Fire Service
09:10 The Dark Side of the Fire Service
11:32 Balancing Fire Service and Personal Life
21:23 The Importance of Therapy
23:49 Reflections on Retirement and Legacy
34:13 Advice to My Younger Self
37:01 Conclusion and Final Thoughts

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

053. Making Tough Calls: Leadership Beyond the Obvious Oct 23, 2024

This episode explores the complexities of decision-making in firefighting, particularly focusing on leadership in uncertain and ambiguous situations.
Expect to learn:

The importance of making the right decisions in the face of gray areas
How these choices can define leaders
Essential skills for effective leadership
Strategies to make informed decisions

...and so much more.

00:00 Introduction: The Importance of Decision Making

00:29 Leadership in the Gray Areas

01:10 Understanding Complex Decisions

03:00 Skills for Navigating Gray Areas

04:58 Case Study: Leadership Challenges

08:04 Strategies for Making Tough Decisions

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

052. Don't Just Talk About It: Legacy, Mentorship, and Rediscovering Purpose [Part 1] Oct 09, 2024

In this episode of the Keep the Promise Podcast, we explore maintaining passion and engagement within the fire service. The discussion highlights the challenges and rewards of being a firefighter, emphasizing the importance of mentorship and creating a positive firehouse culture.
You will learn:

Strategies to reignite the passion for the job
How to deal with burnout
The significance of informal leadership
The necessity of finding one's 'why' in the fire service
And so much more

This conversation, featuring returning guest and Smoke Diver Barrett Pittman, also covers the evolving nature of firefighting and how networking beyond your department can provide new perspectives and solutions.

00:39 Revisiting Past Episodes

01:58 Challenges in the Fire Service

03:22 Maintaining Passion and Overcoming Burnout

03:44 Barrett's Journey into the Fire Service

05:12 The Importance of Fire Service Culture

07:58 Engaging and Training Firefighters

11:03 Mentorship and Leadership in the Fire Service

24:03 The Role of Informal Leaders

28:48 Empowerment and Micromanagement

34:02 Networking and Brotherhood

39:50 Finding Your 'Why' in the Fire Service

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

051. Saving Ourselves: Practical Suicide Prevention for First Responders Sep 25, 2024

September is Suicide Prevention Month, a crucial time for raising awareness and breaking the stigma surrounding mental health, especially within the firefighter community.

In this episode, we discuss why this month matters, explore the unique challenges faced by firefighters, and highlight impactful measures like safe firearm storage and mental health check-ins.

Learn how creating buffers during crises, encouraging open conversations, and fostering strong relationships can save lives.

Join us in making a commitment to prioritize mental health and resilience, ensuring that suicide prevention is a year-round effort.

00:00 Introduction to Suicide Prevention Month

00:38 The Impact on Firefighters

01:41 Firearm Safety and Suicide Prevention

02:25 Creating a Buffer: Suicide Prevention by Design

04:54 The Importance of Talking and Community Support

07:51 Preplanning for Personal Crises

12:38 Building Resilience: Physical Fitness and Mindfulness

13:50 Final Thoughts and Call to Action

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

050. Love You, Don't Die - Sammy Freyta [Part 2] Sep 11, 2024

This episode of the Keep the Promise podcast focuses on the importance of proactive mental health practices within the fire service. Guest Sammy Freyta discusses breaking harmful cycles and the evolution of peer teams into a more integrated, supportive system within fire departments. By embedding mental fitness training and practicing Stoicism actively, Sammy and her team are promoting a culture where every firefighter is equipped to support their peers. She underscores the importance of doing hard things and the strength required to seek help. Listen to learn how small departments are leading change and why addressing mental health head-on is crucial.

00:35 Peer Teams vs. CISM Teams

00:50 The Utopia Fire Department Vision

01:57 Building Strong Relationships with Peer Teams

03:27 Alive Minded: A New Approach to Mental Fitness

03:55 The Role of Stoicism in Mental Fitness

04:49 Proactive Mental Health Culture

06:46 Challenges and Successes of Peer Teams

24:22 The Importance of Basic Self-Care

26:11 Emerging Trends in Mental Health for First Responders

32:41 Personal Reflections and Failures

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

049. People Are Your Primary Resource Aug 28, 2024

Effective leadership goes beyond titles and appearances. In this episode, we explore the essence of true leadership and how to foster a supportive culture within the fire service.

We discuss key elements like building trust, setting clear expectations, and the importance of mentorship and work-life balance. Learn strategies to maintain team harmony, encourage open communication, and develop professional skills to ensure better service to the community.

Join us as we explore how to embody humility, empathy, accountability, and technical proficiency in leadership roles.

00:00 Introduction to Effective Leadership

01:52 The Importance of Trust in Teams

02:20 Building and Maintaining Trust

04:18 Mentorship and Development

05:12 Work-Life Balance in the Fire Service

06:14 Leadership and Accountability

10:00 Implementing Effective Communication

11:09 Conclusion: The Essence of a Successful Team

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

048. Love You, Don't Die - Sammy Freyta [Part 1] Aug 14, 2024

In this episode of the Keep the Promise podcast, host TJ is joined by guest Sammy Freyta, a therapist specializing in counseling first responders and military personnel. Sammy shares her journey from broadcast journalism to therapy, emphasizing the importance of mental fitness over traditional therapy. The episode delves into creative processes like art therapy and tailored coping strategies to help first responders manage trauma and improve communication with loved ones. Sammy and her firefighter husband Dave work together to provide on-site mental fitness coaching, breaking down stigmas and offering practical advice for a healthier fire service community.
02:30 Meet Sammy Freyta
03:25 Sammy's Background and Career Shift
07:34 The Role of Art in Therapy
15:04 Working with First Responders
24:27 Building Mental Fitness
28:51 Coping Strategies and Communication
35:11 Peer Teams vs. Critical Incident Stress Management

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

047. Save the Next 100 - Sean Conant [Part 2] Jul 31, 2024

In the second installment of our conversation with Sean Conant of FILO Apparel, we discuss the alarming statistics of firefighter suicides, with nearly 100 reported cases each year due to job-related stress. We introduce Next Rung, a nonprofit supporting mental health within the fire service, and highlight FILO Apparel's initiative, including their coffee brand FILO Fuel, aimed at supporting this cause. Sean also covers the importance of both physical safety through PFAS-free gear and mental health support. The episode also explores the entrepreneurial challenges within the fire service and the significance of creating lasting, positive impacts.

00:00 The Alarming Reality of Firefighter Suicides

00:56 Challenges with Firefighter Apparel

01:36 Addressing Critics and Marketing Strategies

03:37 Supporting Mental Health with Next Rung

03:51 FILO Fuel: Coffee with a Cause

05:44 The Importance of Mental Health in the Fire Service

17:05 Entrepreneurial Lessons in the Fire Service

21:52 Future Goals and Legacy of FILO

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

046. Do Not Be Discouraged By The Critics: Crafting Better Gear with Sean Conant [Part 1] Jul 17, 2024

In this episode of the Keep the Promise podcast, TJ interviews Sean from FILO Apparel, a firefighter-owned company dedicated to providing safe, affordable, and PFAS-free station wear. The discussion covers Sean’s journey into the fire service, the inception of FILO Apparel, and the challenges and successes in establishing a company that stays true to its mission of supporting line firefighters. They also explore the impact of uniform allowances, the importance of quick turnaround times, and how FILO plans to maintain its integrity and mission as it grows.

00:00 Introduction and Mission Statement

01:15 Meet Sean from FILO Apparel

02:13 Sean's Journey into the Fire Service

08:42 Starting FILO Apparel

13:21 Challenges and Successes

17:00 Customer Feedback and Future Plans

27:59 Addressing Critics

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

045. The Implications of Marijuana Rescheduling for Firefighters [Part 2] Jul 03, 2024

In the second installment of our series with Jon Vought from Rescue 1 CBD, we discuss the evolving relationship between marijuana use and the fire service. The conversation covers legal nuances, state-specific precedents, and the slow shift towards acceptance of marijuana, especially for first responders.
We can't explore the challenges of marijuana within the fire service without highlighting the benefits of CBD, particularly for sleep and inflammation, given that CBD is legal and THC-free (if you order from reputable suppliers like Jon).
Rescheduling marijuana from Schedule I to Schedule III, while a step forward, is not an immediate game-changer for fire departments.
00:00 Introduction and Legal Landscape
00:29 State-Specific Legal Challenges
01:35 Employer Policies and Employee Rights
04:28 Medical Marijuana Misconceptions
10:27 CBD vs. THC: Benefits and Misunderstandings
16:44 Personal Experiences and Advocacy
20:51 Introduction to CBD Product Line
21:10 Topical CBD Product Details
23:34 CBD Sleep Formula Insights
24:29 Terpenes and Their Effects
29:03 Future Plans and Collaborations
33:20 Closing Remarks and Community Shoutout

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

044. The Implications of Marijuana Rescheduling for Firefighters [Part 1] Jun 19, 2024

In May of 2024, the DEA rescheduled cannabis from a Schedule I substance to a Schedule III substance. This ruling sent waves of excitement throughout the fire service, but many unknowns still remain. In this episode, Jon from Rescue 1 CBD joins TJ to discuss the impact of rescheduling cannabis. They explore the complexities and ongoing challenges this change brings. including the need for extensive research and policy adjustments.

Jon shares his insights on the future of marijuana use among firefighters, while addressing misconceptions and potential legal implications.

The conversation also covers the broader effects of this rescheduling on pharmaceuticals and insurance, and highlights the importance of continuous advocacy and education within the fire service.
00:00 DEA Reschedules Marijuana: Initial Reactions

01:15 Introducing Jon from Rescue on CBD

02:06 Jon's Journey into CBD and Fire Service

02:34 Understanding the Rescheduling Impact

08:00 Pharmaceutical Trials and Marijuana

12:59 Challenges for Big Pharma and Insurance

20:37 Legal and Workplace Implications

28:42 State-Level Legal Battles and Discrimination

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

043. Do The Thing That Everyone Is Afraid Of - Imposter Syndrome [Part 2] Jun 05, 2024

In Part 2 of our imposter syndrome series, Brian Yonkin discusses his personal experiences with imposter syndrome, specifically in the context of firefighting. He covers how receiving positive feedback can help mitigate feelings of inadequacy and how empowering team members can create a more supportive environment. Brian reveals how EMDR therapy and reflection helped him overcome his doubts. He also emphasizes the importance of relatability, peer support, and the need for high performers in critical fields to recognize their self-worth. The episode also explores strategies for maintaining confidence and authenticity in high-stakes environments.
00:00 Introduction and Positive Feedback
00:27 A Challenging Vehicle Accident
02:57 Dealing with Imposter Syndrome
04:08 Recognizing and Managing Triggers
07:29 Strategies to Combat Imposter Syndrome
09:42 Empowering Feedback in the Fire Service
12:08 Personal Experiences and Reflections
14:42 The Importance of Positive Reinforcement
24:10 Conclusion and Call to Action
25:52 Immediate Transformation
26:33 Reflecting on Personal Growth
27:19 Future Self Advice
28:29 Legacy and Vulnerability
28:47 Facing Tough Decisions
29:49 Eulogy Exercise
32:29 Relatability vs Vulnerability
33:29 Firehouse Communication
36:01 Philosophical Insights
43:49 Iron Will Coaching
46:52 Closing Thoughts and Community

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

042. Battling the Fears Within: A Firefighter's Tale of Imposter Syndrome [Part 1] May 22, 2024

In this episode of the Keep the Promise Podcast, host TJ welcomes back Lieutenant Brian Yonkin from the Harrisburg Bureau of Fire, a previous guest known for his discussions on cooking, leadership, and firefighting. This episode explores Brian's personal experiences with imposter syndrome, especially within the context of the fire service.
Brian shares his journey from being a cook to becoming a fire lieutenant, the challenges he faced, including dealing with panic attacks, PTSD, and the impact of a custody battle. The conversation highlights the various ways imposter syndrome can manifest, especially among high performers, and discusses the importance of recognizing and addressing it.
Through personal anecdotes and professional insights, this episode aims to shed light on a common yet often misunderstood issue in the firefighting community.
00:00 Opening Reflections on Learning and Growth
00:38 A Journey from Cooking to Firefighting
05:46 Exploring Imposter Syndrome in the Fire Service
07:05 Personal Struggles and Seeking Solutions
10:32 Discovering EMDR Therapy: A Turning Point
18:52 Confronting and Overcoming Imposter Syndrome
22:51 A Cascade of Events: Unpacking Personal Experiences
23:33 Deep Dive into Personal Struggles and Coping Mechanisms
28:45 Exploring the Impact of Imposter Syndrome
35:00 The Journey of Self-Discovery and Healing
38:09 Reflections on Professional Challenges and Personal Growth

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

041. This Job Is Supposed to be Fun - Fire Athlete [Part 2] May 08, 2024

In Part 2 of our series with Joff Fierro from Fire Athlete, we explore firefighter training, culture, and the commitment to excellence within the fire service.
🔥 Joff and TJ describe the trials and triumphs of the firefighter testing process and the arduous path to earning a coveted spot on the fire department roster. Joff sheds light on the grueling and often lengthy testing process that aspiring firefighters must endure to be hired onto the fire department. From physical agility tests to written examinations, Joff offers invaluable insights into the rigorous journey to becoming a firefighter.
🚒 Dive into the heart of firefighter culture as TJ and Joff explore strategies for training rookies and instilling the core values and traditions of the fire service in the next generation of firefighters. Discover the importance of mentorship, camaraderie, and leading by example in shaping the future of the fire department.
👨‍🚒 Join the conversation as TJ and Joff lament the detrimental impact of officers who choose to belittle their people instead of uplifting and empowering them. Explore the profound implications of toxic leadership and the imperative of fostering a culture of respect, support, and growth within the fire service.
🔥 Plus, gain exclusive insights into the future of Fire Athlete as Joff shares his vision for empowering firefighters to reach new heights of physical fitness, mental resilience, and professional excellence.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

040. Let's Give Them That Flame They Used to Have - Fire Athlete [Part 1] Apr 24, 2024

In Part 1 of our series with Joff Fierro from Fire Athlete, we spark a conversation on firefighter fitness, exploring the challenges, triumphs, and transformative power of prioritizing health and well-being within the fire service.

🔥 Join your host, TJ, as he and Joff explore the unique hurdles firefighters face when striving to maintain peak physical condition amidst the demands of the job.
🏋️‍♂️ Joff sheds light on just how quickly fire service life can overwhelm a firefighter's life, especially when it comes to fitness. From grueling schedules to high-stakes emergencies, firefighters navigate a relentless whirlwind that often leaves little time for personal health and wellness.
🤝 Discover the importance of extending a helping hand to fellow firefighters who may be struggling with fitness challenges, fostering a culture of support, encouragement, and accountability.
💪 Explore the transformative potential of consistent firehouse workouts as Joff shares insights into the benefits of prioritizing physical fitness as a cornerstone of firefighter readiness and resilience.
🔥 Plus, unlock the secrets of Fire Athlete's innovative programs designed specifically for firefighters, offering tailored workouts, expert guidance, and unparalleled support on the journey to peak performance and well-being.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

039. Your Breathing Is A Stress Response - Joey Scrivani [Part 2] Apr 10, 2024

In Part 2 of our series with Joey Scrivani, we dive deeper into the realms of self-care, resilience, and personal growth within the firefighting community.
🔥 Join TJ as he embarks on a journey with Joey, exploring innovative approaches to self-care and resilience. From float therapy and breathing exercises to journaling and identity separation, this episode offers a treasure trove of tools and insights to empower firefighters on their path to well-being.
🌊 Joey unveils the transformative benefits of float therapy. Discover how float therapy can soothe the body, calm the mind, and enhance resilience in the face of adversity.
💨 Dive into the power of breathwork as TJ and Joey lead listeners through sample breathing exercises to regulate the nervous system and promote inner balance. Learn how simple breathwork techniques can be powerful tools for managing stress, anxiety, and trauma in the firefighting community.
📓 Explore the therapeutic practice of journaling as Joey shares insights into the profound benefits of putting pen to paper. From processing emotions and experiences to fostering self-awareness and growth, journaling offers a powerful outlet for firefighters seeking to navigate the complexities of their inner world.
🚒 In a thought-provoking discussion, TJ and Joey delve into the importance of divorcing ourselves from our firefighter identity and cultivating a sense of wholeness beyond the badge. Discover how embracing personal passions, interests, and relationships can enrich our lives and enhance our well-being.
🔖 Don't miss out on Joey's special discount code for listeners! head over to Conscious Movements and use code KTPLOVE for a discount on Joey's course.

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As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

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🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
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038. We Don't Understand Trauma - Joey Scrivani [Part 1] Mar 27, 2024

In Part 1 of our two-part series with Joey Scrivani, we embark on an eye-opening exploration of trauma, PTSD, and resilience within the firefighting community.
🔥 Join your host, TJ, as he and Joey delve into the territory of firefighter trauma. Together, they confront the harsh reality that many firefighters struggle to understand the profound impact of trauma on their mental and physical well-being.
🌟 Prepare to be enlightened as Joey shares his firsthand experience with PTSD and its physiological effects. From panic attacks and disassociation to sleep issues and anxiety, Joey provides a candid glimpse into the silent battles fought by firefighters in the aftermath of traumatic events.
💡 Learn resilience methods as Joey explores practical tactics to soothe the mind and body, empowering firefighters to cultivate greater resilience and well-being. From breathwork and meditation to alternative therapies and self-care practices, this episode offers invaluable insights for firefighters seeking to fortify their mental and emotional resilience.
🔍 Together, let's unravel the layers of trauma and resilience within the firefighting community, shedding light on the path to healing and empowerment for firefighters everywhere.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
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037. It's Okay To Be Passionate About The Job - Dave Angelo [Part 3] Mar 13, 2024

Join us for the conclusion of our three-part series with Dave Angelo on Keep the Promise! In this episode, we journey deeper into the heart of the firefighting brotherhood, exploring the bonds that transcend distance, the pride passed down through generations, and the essential qualities of successful leadership within the fire service.
🔥 TJ and Dave delve into the remarkable ways in which the firefighting brotherhood unites firefighters across state lines and beyond. From lending a helping hand in times of need to fostering camaraderie that spans generations, this episode celebrates the enduring spirit that defines the firefighting community.
🌟 We unpack the significance of passing down pride in the job from one generation of firefighters to the next. Discover how the legacy of service is preserved and cherished, instilling a sense of purpose and pride in each firefighter.
💡 Dive into the invaluable role of mentors in shaping the careers and character of firefighters. Explore the transformative power of mentorship and the profound impact it has on the growth, development, and success of individuals within the fire service.
🔍 TJ and Dave also dissect the essential traits and qualities that define successful company officers. From effective communication and decision-making skills to empathy and integrity, this episode offers invaluable insights for aspiring leaders in the fire service.
🎯 Lastly, join us as we navigate the delicate balance between learning from mistakes and making deliberate choices. Explore the importance of accountability, integrity, and ethical decision-making in upholding the values and standards of the firefighting profession.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
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036. There's Something To Be Said For Shared Discomfort - Dave Angelo [Part 2] Feb 28, 2024

In Part 2 of our series with returning guest Dave Angelo, we delve deeper into the unique challenges faced by today's firefighters and explore the profound impact of generosity, camaraderie, and self-worth within the fire service.
🔥 Join your host, TJ, as he embarks on an emotional journey with Dave, reflecting on the challenges that modern firefighters confront. From the battles against cancer to the unwavering spirit of generosity, this episode uncovers the raw realities and heartwarming moments that define the firefighting brotherhood.
🌟 Dive into the depths of emotion as Dave shares his firsthand experience of receiving a cancer diagnosis. Explore the gut-wrenching fear and resilience that accompany such a diagnosis, and discover the strength that emerges from facing adversity head-on.
💪 Explore the boundless generosity of firefighters as Dave recounts heartwarming tales of unity and support within the firefighting community. From rallying behind a brother in need to going above and beyond the call of duty, these stories exemplify the selflessness that defines the firefighting ethos.
🌟 Lastly, join us as we unpack the profound impact of a fire service career on one's self-worth. Discover how the unique challenges and triumphs of firefighting can shape individuals, instilling a sense of purpose, pride, and resilience that transcends the fireground.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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035. 10% Of The People You Work With Are Assholes - Dave Angelo [Part 1] Feb 14, 2024

In Part 1 of this special series, we reunite with the incomparable Dave Angelo for a chat that delves into the intricacies of rookie expectations, mentorship, and the challenges faced by chief officers.
🔥 Join your host, TJ, as he catches up with Dave and discovers the latest chapters in his life's story. Together, they embark on an insightful exploration of what it means to be a rookie firefighter in today's dynamic landscape.
🌟 Discover the realities faced by new recruits as Dave shares his wisdom gleaned from years of experience. From navigating the demands of training to assimilating into the firefighting brotherhood, this episode offers invaluable insights for rookies and seasoned firefighters alike.
💡 As the conversation unfolds, TJ and Dave delve into the importance of mentorship in the fire service. Explore the transformative power of guidance and support as they discuss how mentors can shape the careers and futures of their proteges.
🤝 Chief officers play a pivotal role in leading their departments, yet often face a disconnect from the challenges experienced by frontline firefighters. Tune in as TJ and Dave shed light on this phenomenon and explore strategies for bridging the gap between leadership and frontline personnel.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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034. Retiring Without Losing Your Sense of Purpose: Jim Burneka's Journey [Part 2] Jan 31, 2024

Welcome back to Part 2 of our series with Jim Burneka! Today dive deeper into Jim's unwavering commitment to firefighter health and wellness. We explore his advocacy and insights that have transformed the firefighting community.
🔥 Follow along on Jim's remarkable journey. Learn about his tireless efforts to prevent occupational cancer among firefighters. He speaks about his passion for change, and explains how he's helped firefighters far beyond his own department.
🌟 Find out more about Brothers Helping Brothers, the organization that Jim founded. Brothers Helping Brothers continues to blaze a trail in supporting firefighters' well-being. We also explore how peer support teams are evolving. And how they are making an impact on the mental resilience of those who serve our communities.
🤝 Jim's experiences shed light on the power of community and the importance of mental health awareness. Discover how he's breaking down barriers and fostering a culture of support and understanding.
🧠 Mental health remains a central theme in this episode. Jim shares essential insights on the steps firefighters can take to prioritize their mental well-being and how we can collectively work to end the stigma around seeking help.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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033. Hanging Out With Our Friends and Going on Adventures: Jim's Crusade for Firefighter Health [Part 1] Jan 17, 2024

Get ready for the beginning of an amazing two-part series with the remarkable Jim Burneka! In Part 1 of this journey, we cover Jim's extensive career as a firefighter and his mission to promote health, wellness, and mental resilience within the firefighting community.

🔥 Join your host, TJ, as he uncovers the powerful insights and experiences Jim gained during his nearly 23-year tenure with the Dayton, OH, Fire Department. Discover the challenges and triumphs of his career and how they ignited his passion for firefighter well-being.

🌟 Jim's journey takes an extraordinary turn as he becomes a trailblazer in the fight against occupational cancer, presenting on cancer prevention across the United States and Canada. Learn what drove him to take on this critical cause and how it's reshaping the future of firefighter health.

🤝 Brothers Helping Brothers, an organization founded by Jim, is at the forefront of peer support and mental health awareness for firefighters. Explore how this organization is making a profound impact and creating a community of support that transcends departmental lines.

🧠 We delve into the vital topic of mental health in the firefighting world. Jim shares his insights on the unique stressors firefighters face and the importance of breaking down the stigma surrounding mental health support.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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032. We Are Not Firefighters, We Are Humans Performing As Firefighters: Shooting from the Hip With Stack [Part 2] Jan 03, 2024

In Part 2 of this candid and unscripted podcast episode, TJ and Stack dive into a heartfelt conversation about their personal and professional journeys, discussing their visions for 2024, the importance of community, and their shared passion for storytelling. Join them as they reflect on the lessons learned, the challenges they've faced, and the powerful impact of their podcasting journeys.

Major Points of the Episode:

Reflecting on Personal Growth: TJ and Stack share their thoughts on personal growth and how they've evolved as individuals throughout their podcasting journeys.
The Power of Community: Both hosts emphasize the significance of building and nurturing a strong podcasting community. They discuss the positive impact of their listeners and patrons and their aspirations to continue supporting those in need.
Expanding Beyond the Fire Service: TJ talks about the evolution of his podcast and how he aims to broaden the scope of topics and stories beyond the fire service, emphasizing the importance of relatability and humanity.
Providing Platforms for Others: Stack and TJ speak on the ability to give others a platform for sharing their stories, highlighting the potential for growth and connection within the firefighting world.
2024 Goals: TJ and Stack outline their goals for 2024, emphasizing their commitment to building a legacy on their own terms and continuing their journeys with passion and determination.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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031. I Want To Know What Broke Somebody And What Brought Them Back: Shooting from the Hip With Stack [Part 1] Dec 20, 2023

Join Keep the Promise host TJ as he and Stack (of The Things We All Carry podcast) take a deep dive into the complex world of firefighting and mental health. In this episode, they share their own experiences and tackle the critical issue of mental well-being within the fire service.

From dismantling the stigma surrounding mental health conversations to confronting medication and its effects, this off-the-cuff episode will have you asking tough questions of yourself and your department.

Explore the vital role that peer support plays in helping first responders cope with the demands of their profession. Learn about alternative methods for managing stress and anxiety and why a holistic approach to wellness is essential.

Tune in to gain a fresh perspective on mental health in the fire service, and hear how open conversations and compassionate leadership can make a positive impact.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
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030. I Will Always Want To Be Useful On A Team: Katy Garroway's Fire Service Return [Part 3] Dec 05, 2023

Get ready for the thrilling conclusion of our three-part series with Katy Garroway on Keep the Promise! In this final episode, we cover Katy's return to the fire service as a recruit, bridging the gap between rookie and seasoned firefighter, and discovering the profound connection between physical fitness and mental well-being.
💪 Learn how Katy's snap decisions led her back to the fire service, where she faced the unique challenges of being both a recruit and someone with prior experience.
🚒 Katy's story unfolds as a testament to the resilience of the human spirit. We dive into the exhilarating highs and humbling lows of her firefighting training, uncovering the lessons and growth that emerge from walking the fine line between rookie and mentor.
🧘‍♀️ Beyond the firehouse, Katy reveals the transformative power of physical fitness on mental health. She shares how prioritizing wellness can benefit all those who serve their communities.
🔥 This episode encapsulates the essence of Katy's unwavering promise to herself and her community. Her story is a beacon of hope, resilience, and the relentless pursuit of excellence, reminding us that there is no limit to what one can achieve through determination and dedication.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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029. From Day One to Year One: Our Journey of Growth Nov 22, 2023

This episode of the Keep the Promise podcast marks an incredible milestone - our one-year anniversary! Today we're taking a journey down memory lane to celebrate a year of transformation, community impact, and remarkable growth.
In this episode, we reflect on the personal transformations that have shaped our journey over the past year. I'll share the highs and lows, the lessons learned, and the ways this podcast has evolved since its inception.
We'll also shine a spotlight on the positive impact we've made on our community. From charitable donations to the lives we've touched, it's a testament to the power of our collective commitment as firefighters.
But it's not just about us; it's about you, our listeners. We'll feature inspiring stories of transformation from within our community, showcasing how Keep the Promise has played a role in your personal and professional growth.
We've witnessed the growth of a tight-knit firefighter community brought together by this podcast, and we'll explore the incredible connections that have formed among our listeners.
Of course, it hasn't been all smooth sailing. We'll also talk about the challenges and triumphs we've faced in the world of podcasting and how they've contributed to our growth.
As we look ahead to the future, we'll discuss our goals and ambitions for Keep the Promise in year two, including the exciting plans we have in store for our listeners.
This episode is a heartfelt thank-you to each and every one of you who has been a part of this incredible journey. Your dedication to the promise you've made to your communities is an inspiration, and we're honored to be on this journey with you.
Join us in celebrating one year strong, and let's continue to keep the promise we made to ourselves, our communities, and each other. Thank you for being a part of our firefighter family.

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
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Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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028. Jumping Into Nothingness And Trying to Figure It Out Yet Again: Katy Garroway's Journey of Service [Part 2] Nov 08, 2023

Welcome back to Part 2 of our extraordinary series with Katy Garroway! In this episode, we continue to follow Katy's journey from the fire service to the frontlines of humanitarian efforts in war-torn Afghanistan.

🌍 Join host TJ as we delve deep into the heart of Katy's story. Discover how her courage led her to leave the fire service behind, embarking on a mission to evacuate over 3000 people from the tumultuous landscapes of Afghanistan.
🔥 Listen in awe as she recounts the trials and triumphs of aiding families in their quest for safety and freedom, ultimately helping them find new homes in the United States.
🤝 We explore the power of community, resilience, and unwavering commitment to our fellow human beings. Katy's experiences unveil a profound commitment to the potential for positive change, even in the most challenging circumstances.
🛤️ As we journey alongside Katy through her life-changing experiences, we witness the incredible impact that one individual can have on the lives of many. Her story is a testament to the enduring spirit of service that knows no borders.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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027. If You Buy In, You're Good: Katy Garroway's Journey Into the Military and the Fire Service [Part 1] Oct 25, 2023

Get ready for an extraordinary journey as Keep the Promise kicks off a special three-part series with Katy Garroway. In Part 1, we dive into Katy's remarkable story of enlisting in the Marine Corps, a decision that set her on an incredible path of adventure and discipline.

🌟 Join host TJ as he takes you back to the moment Katy made the life-changing choice to become a Marine. Hear her share the driving forces and the powerful motivations that led her to embark on this extraordinary adventure.

💪 Katy's boot camp experience, known for its intensity, becomes the stage for unforgettable tales of determination, growth, and transformation. Discover how the crucible of military training forged not only a Marine but a future firefighter.

🔥 Dive into the heart of Marine Corps culture as Katy reveals the values and traditions that continue to inspire her in her firefighting career. Explore the unique lessons she learned in teamwork, leadership, and dedication to service.

🛡️ Katy's stories of facing challenges head-on and finding the strength to overcome them are a testament to the human spirit. Her experiences provide invaluable insights for anyone striving to navigate life's obstacles with courage and conviction.

🔜 This is just the beginning of an epic journey. Stay tuned for Parts 2 and 3, where we'll uncover more of Katy's incredible adventures, from military service to firefighting, and the lessons she carries with her along the way.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
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026. Anxiety is a Paper Tiger: Dave Smith's Journey of Transformation [Part 2] Oct 11, 2023

Welcome back to the second installment of our gripping two-part series with Dave Smith, a firefighter and mental health advocate. In Part 1, we delved into Dave's journey from volunteer firefighter to Technician in Washington DC, exploring the challenges he faced and the pivotal moment when he decided to seek help through the IAFF's Center for Excellence.

In Part 2, we continue our captivating conversation with Dave as he takes us behind the scenes of his experiences at the Center for Excellence. Join us for an intimate look at the transformative moments that unfolded within those hallowed walls and the profound impact they had on his life.

Dave opens up about the deep connections he formed with fellow participants, sharing stories of resilience, hope, and the power of peer support. We'll learn how the Center for Excellence equipped him with invaluable tools and coping strategies that have not only helped him heal but have also guided him in becoming a beacon of hope for others within the firefighting community.

But the journey doesn't end there. Dave's passion for horseback riding and photography is a testament to his commitment to maintaining a balanced life amidst the challenges of firefighting. Discover how these pursuits have played a crucial role in his ongoing journey towards wellness and self-discovery.

We'll also revisit Dave's advocacy work and explore the progress he's made in his mission to destigmatize mental health within the fire service. As he candidly shares the highs and lows of his advocacy journey, you'll gain insight into the resilience required to confront adversity and push for meaningful change.

This episode is a powerful testament to the human spirit, the bonds that unite firefighters, and the unwavering commitment to "Keep the Promise" to their communities and themselves. Join us as we conclude Dave Smith's remarkable story of transformation, healing, and hope.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
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025. Do Not Suffer In Silence: Raw Reflections with Dave Smith [Part 1] Sep 27, 2023

In this two-part episode of Keep the Promise, we embark on an journey alongside our guest, Dave Smith, a firefighter from Washington DC. Dave's story is a testament to the strength, resilience, and unwavering dedication that defines the firefighting spirit.

Part 1 of this captivating series unveils Dave's early days in the fire service, beginning as a volunteer firefighter, and the path that led him to where he is today. As we traverse the highs and lows of his career, we dive into the experiences that ultimately compelled Dave to seek help through the IAFF's Center for Excellence.

In this episode, Dave shares his compelling journey towards mental health advocacy, pushing the boundaries to de-stigmatize a topic that is often shrouded in silence within the fire service. He discusses his experiences in breaking the silence, both within himself and among his fellow firefighters, and how this journey has transformed his perspective.

Stay tuned for Part 2, where we delve deeper into Dave's experiences at the Center for Excellence.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
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024. Breaking the Silence: Tackling Firefighter Suicide Head-On Sep 13, 2023

In this episode of the Keep the Promise podcast, your host TJ delves into an important and sensitive topic that often lurks in the shadows of the fire service world. Joined by special guest Stephanie White, they shine a light on the hidden epidemic of firefighter suicide, a pressing issue that claims the lives of hundreds of brave firefighters each year.
Stephanie is not only a mental health advocate but has also contributed multiple articles on firefighter suicide for Fire Engineering, making her an authority on this critical issue.

Stephanie shares her insights into recognizing the signs of dark thoughts and struggles in our fellow firefighters. As part of this conversation, you'll gain valuable knowledge on how to identify the red flags and provide much-needed support to your brothers and sisters in the service. Firefighters are known for their unwavering commitment to protecting their communities, and this episode will equip you with the tools to also protect and support each other.
TJ and Stephanie go further, discussing the critical importance of establishing a comprehensive suicide response plan within your fire department. You'll learn how preparedness can make all the difference when it comes to saving lives and preserving the well-being of those who risk it all for the sake of others.
Amidst the gravity of the topic, TJ and Stephanie also explore a unique aspect of the firefighter culture – firehouse humor. Often misunderstood by outsiders, this dark and sometimes seemingly irreverent humor serves as the first line of defense among firefighters. They discuss how this unique coping mechanism can be harnessed for good, fostering a sense of camaraderie and providing essential emotional support.
This episode is a necessary conversation that may be heavy, but it's one that cannot be ignored. Join us as we break the silence, tackle the stigma, and work together to ensure the safety and well-being of our firefighters. Together, we can Keep the Promise we made to our communities and, most importantly, to each other.
Connect with Stephanie here.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
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Check out our sponsor TJ Leather

023. The Path Less Taken: Reshaping Your Fire Service Journey with Nick Lindsay Aug 30, 2023

Keep the Promise dives into a riveting episode that uncovers the journey of Nick Lindsay, a firefighter who dared to make an unconventional move from a prestigious department to a smaller, lesser-known one. Join host TJ as he unravels Nick's inspiring story of embracing change and finding a new sense of purpose within the fire service.

🔥 Tune in to explore the highs and lows of Nick's path as he navigated the uncharted territory of transitioning from a well-regarded firefighting powerhouse to a smaller, tight-knit department. Discover the challenges he encountered, the doubts he overcame, and the determination that fueled his journey.

🚒 Unearth the hidden gems within Nick's experience—how skills from his previous role proved invaluable, and how lessons learned from prestigious beginnings shaped his approach to the unique challenges of a smaller department. His story paints a vivid picture of adaptability and resilience.

💪 Through this episode, you'll gain profound insights into the nuances of overcoming skepticism, earning respect, and forging camaraderie within a new firefighting community. Nick's unwavering commitment to his values shines through as he explains the truths behind career-defining choices.

🛤️ Join us as we take a transformative journey alongside Nick Lindsay, a firefighter who dared to veer from the well-trodden path, carving his own trail towards purpose and fulfillment. Keep the Promise invites you to step into the world of change, growth, and embracing the power of authenticity within the fire service.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

022. Turning the Tables - The Catalyst Behind Keep the Promise Aug 16, 2023

Are you ready to experience a switch in the spotlight? In this special episode of Keep the Promise, your host TJ steps out from behind the microphone and takes a seat on the other side as Mike Nasti of Tip of the Spear assumes the role of interviewer. Get ready for an engaging and insightful conversation that delves deep into the origins, aspirations, and heart of the podcast that's been fueling the fire service community!

Join us as Mike interviews TJ about the driving force behind Keep the Promise. We journey back to the podcast's humble beginnings, exploring the catalyst that sparked its creation. Dive into the heartwarming story of how a firefighter with over a decade of experience decided to share his wins, losses, and most importantly, his invaluable lessons learned to uplift and empower fellow firefighters.
🔥 Community: The Lifeblood of Keep the Promise 🔥

Discover the essence of the Keep the Promise community, where listeners are more than just passive participants – they're a passionate tribe united by a shared oath of service. Explore how this podcast goes beyond the headphones, creating a space for current and aspiring firefighters to connect, learn, and grow together. As Mike and TJ engage in a lighthearted banter, you'll understand why this community is a cornerstone of the show's success.

🌟 Legacy, Mentorship, and Leadership: A Fireside Chat 🌟

Legacy, mentorship, and leadership take center stage as Mike and TJ share their perspectives on what it truly means to make a lasting impact. Listen in as they exchange stories that inspire and underscore the importance of leaving a positive mark on the fire service world. With their combined wealth of experience, they reveal the secrets to fostering relationships that propel growth and excellence within the ranks.

🚒 Beyond the Uniform: Unveiling the Multi-Dimensional Firefighter 🚒

TJ, usually the interviewer, opens up about the multidimensional nature of being a firefighter. As we explore the depths of identity beyond the uniform, Mike's insightful questions unearth the layers that make a firefighter whole. From personal growth to mental resilience, this episode breaks down the barriers between duty and

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

021. The Resilient Firefighter: Unraveling CBD's Secrets with Jon Vought Aug 02, 2023

In this captivating episode of Keep the Promise, host TJ embarks on an eye-opening journey with Jon Vought of Rescue 1 CBD. Delving into the world of CBD, Jon seamlessly weaves science with personal experience, offering easy-to-understand insights on how CBD can be a game-changer for anxiety, sleep, and inflammation.

As a firefighter himself, Jon brings a unique perspective to the table, demystifying the science behind CBD's profound effects on firefighter health and wellness. Prepare to be enlightened and empowered as he breaks down complex concepts into relatable, firefighter-friendly terms.

Uncover the secret to better sleep and recovery as Jon passionately shares how CBD has become a safe and effective method to help firefighters achieve restful nights, recharge their bodies, and optimize their performance on the job.

Jon has garnered incredible support and endorsement from fellow firefighters and administrators alike. His dedication to doing right by firefighters all over the world shines through, as he tirelessly advocates for a holistic approach to well-being within the fire service.
Want more science? Reach out to Jon at jon@rescue1cbd.com
Make sure you check out the Rescue 1 CBD line of products to help you sleep (and stay asleep), reduce muscle aches, and accelerate recovery from the rigors of the firehouse.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

020. Squeeze as Much Good Out of the Time You Have Here: Dave Angelo's Incredible Story [Part 2] Jul 19, 2023

Join host TJ in a captivating conversation with his friend and mentor, Dave Angelo.
With 36 years of experience in the fire service and retiring as a Captain in the Baltimore County Fire Department, Dave has encountered it all - from battling fires to surviving a house explosion and facing a cancer diagnosis. Despite the challenges, Dave's unwavering spirit and dedication to the fire service shines through as he shares his remarkable journey and imparts valuable wisdom.
From delving into his early days in coal mining to discussing the power of mentorship, navigating divorce, and recounting numerous fire service experiences, Dave's career serves as a testament to resilience, courage, and the enduring impact firefighters can have on their communities. Tune in to this episode to gain insights into a truly extraordinary career that will leave you inspired and motivated.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
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Check out our sponsor TJ Leather

019. Nobody Gets Out of This Alive: Dave Angelo's Incredible Story [Part 1] Jul 05, 2023

Join host TJ in a captivating conversation with his friend and mentor, Dave Angelo.
With 36 years of experience in the fire service and retiring as a Captain in the Baltimore County Fire Department, Dave has encountered it all - from battling fires to surviving a house explosion and facing a cancer diagnosis. Despite the challenges, Dave's unwavering spirit and dedication to the fire service shines through as he shares his remarkable journey and imparts valuable wisdom.
From delving into his early days in coal mining to discussing the power of mentorship, navigating divorce, and recounting numerous fire service experiences, Dave's career serves as a testament to resilience, courage, and the enduring impact firefighters can have on their communities. Tune in to this episode to gain insights into a truly extraordinary career that will leave you inspired and motivated.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

018. The Revolution Starts Here: Stack, Stephanie, Mike, and TJ's Blueprint for Effecting Change in the Fire Service Jun 21, 2023

I had the incredible opportunity to come together with some powerhouse podcast hosts: Stack from The Things We All Carry, Mike from Tip of the Spear, and Stephanie from Five After Midnight. In this episode, we fearlessly dive into taboo topics within the fire service, opening up a dialogue that challenges the norm.

Join us as we tackle the subjects that often go unspoken, shedding light on the issues that need our attention. We explore the concept of choosing the right battles to fight, standing firm on the hills that truly matter. We also delve into the art of motivating and inspiring new firefighters, nurturing their passion and commitment to service.

But that's not all. Our conversation takes an honest look at the sometimes difficult reality of unyielding leaders. We share stories, experiences, and strategies for effecting change within the fire service, even in the face of resistance.

This episode is an emotional rollercoaster, as we connect deeply with our listeners, challenging you to question the status quo and find your own voice. We aim to empower you to make a difference, to inspire positive change within your own departments and communities.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

017. High Hopes: Exploring Medical Marijuana in the Fire Service Jun 07, 2023

In a thought-provoking and enlightening episode of Keep the Promise, I sit down once again with Stephanie White, host of the Five After Midnight podcast. This time, our focus is on a topic that sparks both curiosity and controversy within the fire service: medical marijuana.

Stephanie and I dive deep into the discussion, shedding light on the potential benefits of medical marijuana as a safer alternative to alcohol and opioids. We uncover intriguing facts, that highlight its promising potential for pain management and stress relief among firefighters.

But our conversation doesn't stop there. We explore how cannabis can play a crucial role in helping firefighters transition from the intense fight-or-flight mode that accompanies multiple shifts at the firehouse. Stephanie shares her valuable insights on the importance of departments establishing clear policies regarding medical marijuana use, ensuring accountability among firefighters and safeguarding the privileges granted.

Join us for an episode that challenges preconceptions, encourages open dialogue, and provides a nuanced perspective on an evolving topic within the fire service. Discover how medical marijuana can be an avenue for improved well-being and enhanced mental health for firefighters, while also recognizing the responsibility we have to protect this privilege for ourselves and future generations.
Read Stephanie's writing on Fire Engineering
Follow along on Instagram

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

016. Confronting the Realities of Line of Duty Deaths May 24, 2023

In a deeply personal episode of Keep the Promise, I open up about my own journey through the grief of a Line of Duty Death and the creation of a community that has become a lifeline for firefighters everywhere.

Join me as I recount my appearance on Stephanie White's powerful podcast, Five After Midnight. Stephanie and I delve into the heart-wrenching experience of losing a fellow firefighter in the line of duty, and how that profound loss became a catalyst for change in my life.

Through heartfelt conversations, I share the transformative effect this tragedy had on me. It forced me to confront the harsh realities of our profession and ignited a passionate drive to establish the Keep the Promise community—a haven of support and understanding for firefighters across the globe.

This episode is not just about my personal journey; it's about honoring the memory of our fallen comrades and advocating for a brighter, more compassionate future in the fire service.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

015. From Cook to Lieutenant: Leadership Lessons and Firehouse Cooking with Brian Yonkin May 10, 2023

Join us for a fascinating conversation with Brian Yonkin, a Lieutenant at Harrisburg Bureau of Fire, as we explore his journey from a cook to a leader in the fire service. Brian shares his unique perspective on leadership strategy and tactics that can benefit anyone in the firehouse, regardless of rank or position.

We also dive into Brian's passion for firehouse cooking, which stems from his original career as a cook. He talks about the importance of shared meals and the camaraderie it brings to the firehouse. Brian even published a book, Beginner's Guide to Firehouse Kitchens, to help firefighters create delicious and nutritious meals while on duty.

Tune in to this episode to discover how Brian's unique journey can help you become a better leader and cook in the fire service. Don't miss out on this engaging and informative conversation!
Connect with Brian:

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

014. Getting Along With Females in the Firehouse: Lessons from Stephanie White Apr 26, 2023

In this eye-opening episode, I sit down with Stephanie White, a seasoned firefighter with almost two decades of experience in the field. We tackle crucial topics that affect the fire service community such as:

gender-based discrimination
the challenges of transitioning from the firehouse to everyday life
the need to deescalate you mind

Stephanie doesn't hold back as she candidly discusses the realities of being a female firefighter in a male-dominated industry. Drawing from her own experiences, she sheds light on the challenges and discrimination that females face in the firehouse, and provides practical advice on how to navigate and overcome these obstacles. Her empowering perspective and unwavering determination to break gender barriers in the fire service will inspire and resonate with firefighters of all genders.

But the conversation doesn't stop there. We delve into other pertinent issues, such as the impact of marijuana on the fire service and how to deal with toxic behavior within a shift. Stephanie's wealth of experience and knowledge make for a thought-provoking discussion that delves deep into these important topics.

In addition to her expertise as a firefighter, Stephanie also hosts her own podcast, The Five After Midnight, where she shares her stories and insights on life as a firefighter. Her passion for the fire service and commitment to making positive changes shine through in this powerful episode.

Join us as we tackle these important conversations with honesty, vulnerability, and a shared goal of creating a more inclusive and supportive fire service community. This episode is a must-listen for anyone looking to gain invaluable insights on how to foster a more inclusive and harmonious firehouse environment. Hit play, listen in, and be inspired to keep the promise you made to your community and fellow firefighters.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

013. I Have Zero Tolerance for Excuses: The Firefighter Coach Apr 12, 2023

In this episode of Keep the Promise, I sit down with Julian Serrano, The Firefighter Coach, to discuss the importance of physical fitness in the firefighting profession.
Julian runs Prepared to Fight Fire, a company that helps aspiring firefighters get in shape for the fire academy, and thus prepares them to excel in the field. He knows firsthand the demanding physical requirements of the job. As a Florida Smoke Diver, Julian has undergone a grueling weeklong training event that pushes firefighters to their limits.

In this inspiring interview, Julian emphasizes the importance of having no tolerance for excuses when it comes to fitness, stressing that firefighters need to be in top physical condition to perform their duties effectively and protect their communities. He shares his insights into how to get fit for the rigors of the job and discusses the key attributes a coach needs to help his athletes succeed.

This episode is a must-listen for anyone who aspires to be a firefighter, or for current firefighters who want to improve their physical fitness and excel in their careers. Join TJ and Julian as they explore the mindset and strategies needed to become a successful firefighter and fulfill the promise to protect and serve their communities.

Find Julian on Instagram: Prepared to Fight Fire

Visit the Prepared to Fight Fire website

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

012. If I Train Them Right I Can Play Forever: Bob McCaa Mar 29, 2023

In this episode of Keep the Promise, we sit down with Bob McCaa, a fire captain and leader of his Special Operations team. Bob is a man of many talents, and in this conversation we explore:

his journey into the fire service
how military lessons apply to the fire service today
what it means to train new recruits
how to mold a cohesive firefighting team

We delve into the importance of mentorship and nurturing our new recruits, sharing personal stories and insights on how to build strong relationships within your team. Bob offers practical tips on how to identify and develop the potential of your team members, enabling them to reach new heights of achievement and growth.

Through our conversation, we also discuss how to maximize the capability of your team, sharing strategies for enhancing collaboration and communication. Bob shares his experiences leading a team that handles some of the most challenging and high-pressure situations imaginable, and how he stays calm and focused in the face of adversity.

Join us for an engaging conversation that will inspire and motivate you to be the best firefighter and leader you can be. With Bob's wealth of knowledge and experience, you won't want to miss this episode of Keep the Promise.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

011. You Are Capable of More Than You Can Imagine: A Smoke Diver's Perspective Mar 15, 2023

In this episode I interview my good friend Barrett Pittman, a Louisiana fire captain. He is a third-generation firefighter who loves the job and believes in the brotherhood. He also believes in what the fire service stands for - giving it our all to save the citizens we serve. In this episode you'll learn:

(Some of) what it takes to become a Smoke Diver
What it means to own your job and your riding assignment
The importance of pushing past your comfort zone

Barrett also details a harrowing incident where he helped rescue a worker trapped in a trench collapse, earning himself a lifesaving award.

Tune in to learn how to step outside your comfort zone and become the best version of yourself in your career and beyond.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

010. Fighting Fire and Mental Health Stigma: A Candid Discussion with Stack from The Things We All Carry Mar 01, 2023

I sit down for a candid and insightful conversation with Stack from The Things We All Carry podcast as we dive into the sensitive topic of mental health within the fire service. In this episode, we explore the struggles and triumphs of firefighters when it comes to mental health, touching on the following topics:

The stigma surrounding mental health in the fire service and the need to give voice to this important topic.
The dirty little secrets of fire departments nationwide that often go unaddressed and contribute to the challenges firefighters face.
Alternative treatments for firefighter mental health, including medical marijuana and psychedelics..
Post traumatic growth as a positive outcome of trauma, and how it offers hope beyond PTSD for firefighters.
The future of The Things We All Carry podcast and its mission to create a safe space for conversations around mental health in the fire service.

Tune in to this episode for an honest and thought-provoking discussion that will leave you with a deeper understanding of the importance of taking care of our mental wellbeing.
Listen to The Things We All Carry podcast
Follow The Things We All Carry on Instagram

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

009. Transforming Stress into Strength: Laura's Story Feb 15, 2023

Join us as we follow Laura's journey from the high-stress corporate world to a life of healing and helping others. Laura shares how she found balance and purpose by studying Chinese Medicine, and how she uses it to help firefighters deal with the physical and emotional toll of the job.
Find Laura at Cascade Wellness
Follow her on Instagram
Check out The Skin Nutrition Library

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

008. Finding Strength in Adversity: Mike Nasti Feb 01, 2023

Join us for an inspiring episode with fire lieutenant Mike Nasti. In this powerful interview, Mike opens up about his journey as a firefighter, starting from his beginnings in the fire service and the challenges he faced at home while growing up. He shares his struggles with alcohol and how it affected his life, both on and off the job. But through it all, Mike found the strength to turn his life around and become a role model for his son. Mike's story highlights the importance of perseverance and the transformative power of family and community. So tune in and be inspired by this courageous firefighter's journey of overcoming adversity and becoming a true hero.
Listen to Mike's podcast: Tip of the Spear Leadership Podcast
Follow Tip of the Spear Leadership on Instagram

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

007. The Power of Discipline: Dan McKinney's Transformation Jan 18, 2023

In this episode, we interview Dan McKinney, a firefighter who has undergone an incredible transformation. Dan shares his personal journey of going from being a 500 lbs firefighter to being a fit role model for his crew and his community. In this episode you will:

Learn about the physical and emotional challenges that Dan faced because of his weight
Discover the motivation that transformed his diet and lifestyle
Understand how Dan was able to lose weight and get in shape while still meeting the demands of the fire service
Find out how this physical transformation has helped Dan to be a better role model for his crew and community
Learn the lessons Dan learned along the way
Get practical tips if you are looking to make a similar transformation

Dan's story is inspiring, and his insights will help you start your own journey to fitness and health. Tune in and be motivated by Dan's journey to a healthier life!

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

006. Navigating Life After a Line of Duty Death: A Conversation with Andy Hoffman Jan 04, 2023

In this powerful episode, we sit down with Andy Hoffman to discuss his experience, and ours, with life after a line of duty death. We talk about:

the challenges we faced in the immediate aftermath
the impact on our relationships
the fire department's response to the incident

We also delve into the ways we have learned to cope with grief and move forward. This is a must-listen for anyone who has experienced loss or is looking for insights on how to support fellow firefighters through difficult times. Tune in now to gain valuable perspective and strategies for healing and resilience.
This episode covers a difficult topic. If you are feeling particularly sensitive or vulnerable at the moment, you may want to consider skipping this episode or listening with caution.

It's important to take care of ourselves and each other, and if you or someone you know is struggling, please don't hesitate to reach out for help. The National Suicide Prevention Lifeline is available at 1-800-273-TALK (8255) and the IAFF center for excellence is available at 855-900-8437

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

005. Maximizing Your Leadership Capital: Strategies for Navigating Challenges and Choosing the Right Hills to Die On Dec 21, 2022

In this episode, we discuss the difference between leadership capital and leadership tolerance. We cover topics such as:

shift expectations
officer responsibilities
discipline scenarios
how to effectively choose which battles to fight as a leader
whether or not to allow company patches on your dress uniform

With a focus on practical advice and real-life examples, we draw upon the experience of our mentors and our own leadership challenges to offer valuable insights for leaders at any stage of their career.

If you're looking to improve your leadership skills and make the most of your leadership capital, this episode is not to be missed.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

004. Go On Vacation More Than Once a Year - Burnout [BONUS EPISODE] Dec 07, 2022

This week's episode is a BONUS - a glimpse into the weekly mantras available exclusively to our patrons. In it we discuss firefighter burnout, how it can creep up on us, and how to fight it. You will learn:

how to balance life between the grind and the recovery
why you shouldn't skip your favorite band's upcoming concert
the real benefit of multiple vacations
why it's important to hang out with your crew OUTSIDE the firehouse

Our Patreon community keeps growing! Listen for the longest patron shoutout yet, and be sure to join.

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

003. Caffeine, Chili Dogs, and Vegans - Amy Goldsmith, RDN, LDN Nov 23, 2022

In today's episode we have the pleasure of interviewing Amy Goldsmith of Kindred Nutrition. Amy has over 25 years of experience as a registered dietitian and nutritionist, and she pulls no punches when it comes to firefighter nutrition. In this episode you'll learn:

the problem with "fad diets" such as keto in the fire service
the optimal amount of caffeine to consume every day (you'll be shocked)
how to optimize nutrition for better sleep on and off duty

You can find Amy on Instagram, learn more about Kindred Nutrition, and listen to her podcast Don't Be Foodish.
As always, our Patrons get a special shout out at the end of the show.

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

002. I Will Provide Opportunities, But I Will Not Be Fair - Shift Expectations Nov 16, 2022

Timeliness, physical fitness, attention to detail and recovery are key to a successful shift. In this episode we discuss the expectations we set for ourselves and our crews. You will learn:

why promotional aspirations can derail a shift
how to work out so you're not "too tired in case we get a fire"
the reason behind not being fair to everyone
how to avoid becoming "that guy" in your department

What did you think of the episode? Let us know!

As a patron of Keep the Promise, you're not just supporting a podcast—you’re joining a community of like-minded, aggressive firefighters who want to be the best at their craft. You’ll gain access to daily workouts, weekly mindset meditations, and early access to the insights you need to stay on top of your game.

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

001. Why We're Here - Intro Episode Nov 06, 2022

The firefighting community is like no other. Our fellow firefighters quickly become our family, the senior members are amazing mentors, and the newer folks represent the future of our profession.

In the inaugural episode of the Keep the Promise podcast, hosts Josh and TJ share the reasons for starting our community and outline the structure for things to come.

In this episode, you'll learn:

Our story and how we got to where we are
Why it takes more than stretching lines and throwing ladders to be a good firefighter
How the Keep the Promise community will help develop you into an effective firefighter

What did you think of the episode? Let us know!

Support the show

🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here!
>>> Shop Keep the Promise! <<<
Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!
Learn how to make your own custom fire helmet shields with the Helmet Shield Workbook
Links and resources:

Join the Keep the Promise community
Follow us on Instagram
Check out our sponsor TJ Leather

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