Send us a text When LGN opened in 2011, it was a CrossFit affiliate. Shortly after its first year, the CrossFit name was replaced with "Performance." Shortly after that, the affiliate status was dropped. It's not a path for everyone or every gym. But, it allowed LGN to grow its membership numbers, retention numbers, coaches and instilled pride and ownership in the product. If you love CrossFit, it's still OK to like this episode. If someone you know should hear it for one reason or another, plea...
Oct 06, 2021•51 min•Season 1Ep. 34
Send us a text The man that gave me my first real opportunity to transition from an exercise enthusiast who occasionally gives out bad advice, to a legitimate coach who occasionally gives out bad advice. Curt Hanson is a 17 year veteran of the fire service as well as the owner of LGN Performance, a strength and conditioning gym in the suburbs of Chicago. We cover a lot of ground in this one as we go into the idiot vs expert or enthusiast vs coach topic. So buckle up and enjoy. Get ready to hear ...
Sep 29, 2021•39 min•Season 1Ep. 33
Send us a text In this episode, you'll get a truly realistic view of firefighter fitness. Maybe don't worry about being on next years sexy fireman calendar, maybe just don't be the weak link in your crew or department. Just to be clear, that does NOT mean to settle for the minimum standard. To find out what it means and how to stay in the majority of the fitness continuum, check out the episode. If you're ready to start making your way back to the middle or even creeping towards the maniacs, you...
Sep 22, 2021•24 min•Season 1Ep. 32
Send us a text Full Disclaimer- I don't really enjoy warm-ups. They get tedious, repetitive, and kinda boring. BUT, they are something that I truly have never regretted doing (once I convince myself to do it) In this episode, I share the function, and how to build an excellent warm-up to get you ready for any training session. It's something I'd love to share with your department in person so let's coordinate. Talk to you soon. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for ...
Sep 15, 2021•21 min•Season 1Ep. 31
Send us a text What are they and how much of them do you really need? If you've been on a quest for more flexibility, maybe it's time to look at another aspect. Also, how wide is your sidewalk? Find more 4th Shift on youtube and all social media. Email 4thshiftfit@gmail.com to set up a presentation for your department or to find out about personal training through the truecoach app. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD fo...
Sep 08, 2021•15 min•Season 1Ep. 30
Send us a text In my efforts to further diversify and grow 4th Shift Fitness, I've started to look at selling articles. When I went back to look for some to re-do, I found one called "How to build client trust as a digital coach" In this episode, I share my top 3 ideas for being a good coach and Katie joins to share her top 3 things she looks for in a coach (as if she was ever going to shop around) Check it out and let me know what you look for in your coach/trainer. If you have any interest in ...
Aug 25, 2021•22 min•Season 1Ep. 29
Send us a text One year, 28 episodes, and better than 50% of all those other losers who start a podcast and quit in their first year. (statistics yet to be verified) We're one year in and it's been quite a journey. I had a ton of really awesome conversations in my head leading up to recording. I chose not to write them down because I knew I would remember them when the light came on. And when I started recording, none of them came back. Not a one. So, not needless to say, but thank you if you've...
Aug 11, 2021•10 min•Season 1Ep. 28
Send us a text Is it a fad, a hoax, good, bad, or just a fancy way to eat too much? One thing is for sure, referring to someone's "feeding window" is hilarious and makes them sound like livestock. Katie has questions, and I have insufficient answers. What's your take on it? Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% off Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap Athletic Brewing- Code TTFP...
Jul 28, 2021•20 min•Season 1Ep. 27
Send us a text Could it be the end of the Whoop era for 4th Shift Fitness? I'm nearly two years into wearing the tracker and I've pieced together some 5 am thoughts on the product. In this episode, I run through some things I like and don't like about the Whoop Strap and some of the lessons I've learned along the way. Remember, treat the patient not the monitor. Plus a possible way to keep using it in the future...maybe. If you've used a fitness wearable for some time now, I'd like to hear from ...
Jul 14, 2021•16 min•Season 1Ep. 26
Send us a text Warning, the audio level jumps up dramatically at the 90second mark An incredible episode because MY WIFE is on! We start out talking about how I am stupid and created some compensation injuries on a recent charity ruck. Then she introduces her new segment, to be named later, but she runs the latest influencer trends through the 4th Shift filter. Then we close out with some understandable and relatable rage on the topic of our 2-year old's newfound ability to throw epic tantrums. ...
Jun 30, 2021•20 min•Season 1Ep. 25
Send us a text Don't buy into the hype. Your knees won't explode, your back won't crumble, your neck won't get crushed if you squat. Well, to be honest, those things might happen. But that's if you do the WRONG squats. The trick is to find the squat that works for you and a coach you can trust. That's what I'm talking about this week. There are nearly endless variations of the squat and I detail 4-5 of them that I use as my go-to options. Including one very unexpected one. Find a coach, find a s...
Jun 16, 2021•15 min•Season 1Ep. 24
Send us a text "They'll tell you that failure is not an option, that is ridiculous. Failure is always an option. Failure is the most readily available option at all times" Chael Sonnen If you believe the hype, you might fall into the trap that failure is just a normal part of everyday life. That you HAVE to fail hundreds of times before succeeding. That you should embrace failure. I believe those are all the result of defining down what failure is. To me, failure is a 'top shelf' term. Failure i...
Jun 02, 2021•17 min•Season 1Ep. 23
Send us a text For so many of us, EAP can be the first step to getting some sort of outside help. In this episode, I go through the process of using EAP. My personal story of coming to the realization that it was time to reach out is for another day. But today, I'm giving an inside look at how the EAP process runs in hopes that I can take away a little bit of the fear of the unknown that may be holding someone back. It's a rambly, choppy, mess of an episode. But I suppose that's par for the cour...
May 19, 2021•16 min•Season 1Ep. 22
Send us a text In this takeover, you get not one, but TWO experts throwing information your way. Nate Palin and Hunter Schurrer break down the role of the imposter in strength and conditioning as well as ways to succeed as one. To see more of Nate and Hunter, hit their social pages IG @natepalin and @theperformancesyndicate While you're there, be on the lookout for Pots, Pints, and PR's which is their new podcast scheduled to drop in May. Thank you for your continued support, please pass these e...
May 05, 2021•26 min•Season 1Ep. 21
Send us a text As kids we’re taught to call 911 for help when he have an emergency level concern about our health, safety, or well-being. And the fire service knows to call neighboring departments when the emergency outstrips their resources. Why then, do most departments not call for help with their health and wellness and simply choose to ‘take care of fitness’ in house? When you KNOW better, you can DO better. And after this episode, you will know better. Find more about Annette at www.FireSQ...
Apr 21, 2021•27 min•Season 1Ep. 20
Send us a text It's easier than ever to scroll through an endless feed of fitness enthusiasts and coaches. But how are you supposed to know which ones are right for you? It might take a little research. And by "research" I mean the contemporary definition of scrolling social media. But, these points can help you get pointed in the right direction. 1. Do you relate to their fitness interests AND their lifestyle? They might do the thing you like, but are they living in an artificial existence with...
Apr 07, 2021•16 min•Season 1Ep. 19
Send us a text There are so many operations on the fireground or ems scene where your grip is the make or break factor. From pulling hose, pulling the halyard, carrying patients, forcible entry, RIT scenarios, your grip will either be an asset or a liability. Training your grip is important but training it properly is the key. Using switch grips and straps to make up for your weak little paws isn't going to help you when you need it. Share your grip training methods on IG with me so I can spread...
Mar 24, 2021•20 min•Season 2Ep. 18
Send us a text Ryan Mains is a veteran and former Firefighter Paramedic for the Woodstock FPD. After developing PTSD, Ryan tried several methods of therapy and treatment including EAP, assistance from the Illinois Firefighter Peer Support, and a 30 day stay at the IAFF Center of Excellence. After returning from the Center of Excellence, Ryan felt renewed and strong. However, the struggles continued, and shortly after returning, he was deemed unfit for duty due to PTSD. Prior to his career being ...
Mar 10, 2021•1 hr 1 min•Season 1Ep. 17
Send us a text Live from the road! I'm getting into four questions that I've received in person and through social media. 1. Could my wonky hip be causing my knee pain? 2. How can I eat like an A-Hole and still be ripped? 3. Does your department have an annual fitness test? Should they? 4. When is it OK to work out in fire gear? Go to 4thShiftFitness.com to order your T-shirt and stickers! Reach out if you're interested in having the 4th Shift out to your department for fitness and wellness educ...
Feb 24, 2021•20 min•Season 1Ep. 16
Send us a text In this episode, I share a small sample of what being assigned to an ambulance during a pandemic has been like and how those experiences developed my opinion on the COVID Vaccine. These are my views, my feelings, and my opinions and do not represent my department, my employer, or my municipality. I do share some details that are meant to educate but may be considered sensitive or triggering so please be aware of that. I also bring up a lot of theories about how this virus acts, re...
Feb 10, 2021•25 min•Season 1Ep. 15
Send us a text Dr Scott Forbes joins us on this episode of Tailboard Talk. Dr. Scott Forbes is an associate professor in the Department of Physical Education at Brandon University and an Adjunct Professor in the faculty of Kinesiology and Health Studies at the University of Regina. Dr. Forbes has completed the International Olympic Committee Diploma in Sports Nutrition and is a Clinical Exercise Physiologist and Performance Specialist through the Canadian Society for Exercise Physiology. His pri...
Jan 27, 2021•39 min•Season 1Ep. 14
Send us a text Matt Mangum has been a: Record-setting powerlifter D1 Strength Coach Firefighter Paramedic But none of these things are what he want's to be known for. If you listen to one story, make sure it's the one that Matt tells in the last 5 minutes of this episode. The long format felt like the only way to truly tell *most* of Matt's story. WARNING- This episode is a time warp and you will NOT understand how the time passes so quickly. Support the show Affiliate links: Rescue1CBD Use code...
Jan 13, 2021•1 hr 44 min•Season 1Ep. 13
Send us a text Finishing out the year with a bang! Just a quick little info about DABDA that we should all know, then some important info (talking T shirts) and some stuff to look forward to in 2021. Not to mention a heavy thank you to all of you. Talk to you soon. Be a 4th Shifter. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% off Fourth Frontier.com Use code FFTailboard for 25% discount on the X2 strap Athletic Brewing- ...
Dec 30, 2020•20 min•Season 1Ep. 12
Send us a text In part 2, Matt finds his way back from being "a jobless, homeless veteran" to the life he once had, but even better. Matt goes into his timeline at Camp Hope, getting back into the coaching and firefighting world, and the big move to his new full-time department. Matt lists off several takeaways from his journey that you will not want to miss. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% off Fourth Frontie...
Dec 23, 2020•40 min•Season 1Ep. 11
Send us a text As part of the Devote December series, we're talking to people who have used physical fitness to improve their mental health. Matt Spaid is an incredible example of just that. Matt is a former Marine and current firefighter who developed PTSD and is sharing his journey with us. In part 1 of the story, we'll hear how Matt's PTSD developed, how it led to the loss of his fire department job, his coaching job, and in his words "I lost my mind." Matt continued a rollercoaster of events...
Dec 16, 2020•58 min•Season 1Ep. 10
Send us a text During the month of December, we're talking to people who have stories to tell about fitness and mental health. Kelsey has a story of resilience, perseverance, and, growth that will absolutely floor you. We go into her traumatic past, current struggles, and the ways she has used and is using fitness and nutrition to keep her above board and operating at a high level. If you're interested in learning more about Devote December, the best place to look is Instagram or FB. Join us in ...
Dec 02, 2020•41 min•Season 1Ep. 9
Send us a text This episode is going to sound a little different and not just because I'm recovering from COVID. But, after a quick bit of housekeeping on that very subject, we'll talk about how the incentivized fitness program went. I'll give you an overview of participation as well as some takeaways that you can use for your programs. Then, we're revisiting the #DevoteDecember portion of Episode 3. I know, I know, we're talking about Devote December a lot. But, that's because it's starting in ...
Nov 18, 2020•24 min•Season 1Ep. 8
Send us a text Today we're talking Tiny Habits. A system used by BJ Fogg and the subject of one of the most applicable TED Talks ever. Implementing any sort of meaningful change has to start small. There are three things that need to happen and one major way to structure it to give the best chance of success. We're going to use the Tiny Habits model as a way to get ready for #DevoteDecember, which is just one month away! Check out how Annette and I are going to get ready for December and the tin...
Nov 04, 2020•22 min•Season 1Ep. 7
Send us a text Episode 6 is an amazing interview episode with Dr. Brigitta Ziemba, ND. But not only is she a naturopathic doctor, but she is also a front-line paramedic with over a decade of experience. We discuss how she balances the life of a naturopath with the regimented SMO driven occupation of a paramedic as well as some fundamental pillars of health and wellness. Dr. Brigitta shares a very unique perspective on wellness and the future of our ability to stay resilient and healthy in these ...
Oct 21, 2020•34 min•Season 1Ep. 6
Send us a text Everyone loves to go 'All out' but doing all the time that leaves some major blindspots in your fitness and more importantly, how your fitness transfers to the fireground. Today we're talking about a topic that Aaron Quinn briefly touched on in episode 4. We'll review what maximal and submaximal training are and some downfalls of using maximal training as your only training. I'll also give you a couple of ways to incorporate submaximal training immediately! Support the show Affili...
Oct 07, 2020•26 min•Season 1Ep. 5
