Send us a text Spoiler alert, the first 10 minutes are all about how much Bad Vegan, Inventing Anna, and Dropout, annoy me. But then we build some workouts. One strength-focused one and another conditioning/hypertrophy-focused one. Obviously these are not designed specifically for you as a client so please take that as a disclaimer and warning. But absolutely take our rants in the last 10 minutes of the episode as personally as possible. Support the show Affiliate links: Rescue1CBD Use code TAIL...
May 04, 2022•56 min•Season 1Ep. 64
Send us a text Another Spring 4 Change is in the books! We took a totally different approach this year by using the podcast and a follow up summary per week. While it definitely wasn't as comprehensive or overbuilt as years past, it was far more do able and sustainable for Annette and myself. Thank you for following us through the four pillars of wellness; Sleep, Nutrition, Mindfulness, and Fitness. Share these episodes with anyone who may benefit or just tuck them away for a rainy day. Check ou...
Apr 27, 2022•42 min•Season 1Ep. 63
Send us a text Week 4 topic 3 of 2022 Spring 4 Change is, Mindfulness. A topic that feels like Algebra class (for me. probably more like advanced physics for the rest of you.) But keeping a mindfulness practice or at least understanding the benefits can go a long way towards keeping your head on straight over the course of 25-35 years. We give a ton of personal insight and tactics in this one so feel free to take some notes and steal what works for you. To donate to the IAFF Center Of Excellence...
Apr 20, 2022•31 min•Season 1Ep. 62
Send us a text Probably best information delivered with the worst audio you'll ever hear in podcast form. Join us in week 3's episode for the nutrition pillar of Spring 4 change. Are you the Titanic, arranging the chairs on it, or a human bowling ball? How many teeth have been lost on frozen protein bars? More importantly, the money raised in April through the Buy Me A Coffee Button on the 4th Shift Fitness website is going to the IAFF Center Of Excellence. So head to 4thShiftFitness.com and loo...
Apr 13, 2022•34 min•Season 1Ep. 61
Send us a text "Go the Fu@% to Sleep!" -Jules Winnfield This episode is all about sleep. How important it is, how it makes everything better, and also how you're not going to get a lot of it. But we do have some realistic tips for you, mostly based on years and years of deprivation. If you like the episode, go to the 4thShiftFitness.com website and donate to the Spring 4 Change campaign. You'll see a Buy Me a Coffee Button on the episodes page of the website as well as on @4thShiftFitness IG bio...
Apr 06, 2022•21 min•Season 1Ep. 60
Send us a text It's time! April signals the start of the third running of S4C or Spring 4 Change. Annette and I run through the format for this year, since it's been different every year. This time we're doing the Tailboard Talk Episode on Wednesdays, followed by a social media blast on Friday. All money donated in April through the Buy Me a Coffee button on the 4th Shift website is going to a charity that Annette and I are going to choose. We're in for a great April, join us! Support the show A...
Mar 30, 2022•25 min•Season 1Ep. 59
Send us a text Kirt and I are talking about building workouts, programs, and our approach to staying injury resilient through a career. Take what you can use, and put it to work! Reach out with any questions. If you like the show, please hit the “Buy me a coffee” button on the website. Shirts, hats, and stickers available too. 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...
Mar 23, 2022•38 min•Season 1Ep. 58
Send us a text I mean it looks dangerous, and I've heard that people really get hurt. And I don't want to be a bodybuilder. So how important is it really? Very. But instead of trying to convince you that it is, I'll just tell you why and you can decide if it applies to you. It does. If you like the episode and show, please head to the Latest Episode page on 4thshiftfitness.com and donate. Shirts, hats, and stickers are available also. Support the show Affiliate links: Rescue1CBD Use code TAILBOA...
Mar 16, 2022•14 min•Season 1Ep. 57
Send us a text Love it or Leave it! Either/Or Thinking is a dangerous, destructive way of thinking that only separates us further. If you haven't heard of it by name before, I guarantee you've heard some of the questions I ask in the first few minutes. A little too ranty? You tell me. Be Excellent to Eachother. -Wyld Stallyns 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%...
Mar 09, 2022•20 min•Season 1Ep. 56
Send us a text I pretty much expose myself as one of the great philosophers of our generation on this episode. Mostly by brutally massacring things that other people have told me. Here are the highlights: The more overlap in the Venn Diagram there is, the happier you are. Also, Nature is metal and will jack you up unless you take measures to fill your vacuums with good stuff. Make sense? Thought so. Listed and let me know what you think. Support the show Affiliate links: Rescue1CBD Use code TAIL...
Mar 02, 2022•18 min•Season 1Ep. 55
Send us a text We've done a lot of lifestyle episodes here and I like that vein a lot, but there's been a request for a pocket dump. My daily fire gear carry has changed over the years but I've always kept it light and fast. What do you think of my three "secret sauce" tools? 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 TT...
Feb 23, 2022•21 min•Season 1Ep. 54
Send us a text Recently a story from 2019 resurfaced as charges were brought against a fitness influencer for defrauding her clients. Curt and I sit down to talk about spotting a fraud and the differences between an influencer, and a coach. Shoutouts to John Rusin and Ben Bruno for some reference material. I made a quick mention of a company that does a great job at providing a high level of value to their digital fitness clients. Find Level 10 on IG and see what they're all about. Check out 4th...
Feb 16, 2022•35 min•Season 1Ep. 53
Send us a text One of the unique dynamics of the fire service is the intermittent solo parent system. Every third day (or more) one of the members is given the reins to the household and the other is on shift for at least 24 hours. Today Katie and I are talking about this dynamic, most importantly we address the positive aspects of the system. How do you manage your intermittent solo parenting? Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code ...
Feb 09, 2022•26 min•Season 1Ep. 52
Send us a text Solo effort on this one but I'm going over a study that caught my eye. I'll also be doing it in a way that would make any true scientist shake their head and throw a graduated cylinder across the lab. Effects of Fatigue on Functional Movement Efficiency in Physically Active Adults Spoiler alert: Fatigue makes us not move so good. Have a quick listen to hear how to combat that fact and avoid those injuries. Find the study here: https://journals.lww.com/nsca-jscr/abstract/9000/effec...
Feb 02, 2022•15 min•Season 1Ep. 51
Send us a text World Premiere of Baby Sawyer. Nathan had a doctor's appointment today so it was easier to bring Sawyer with me to record than sending her with Katie. Except for when she took one look at Curt and decided that today was the day she would wage war. After about 30 mins of calming her down, we got on the mics and talked about working out on shift. What our preferences are, dislikes, guidelines, and advice to progress yourself without sacrificing ability. Both Curt and I bring up some...
Jan 26, 2022•29 min•Season 1Ep. 50
Send us a text Turns out we had some more to talk about from the topics of the previous episode. But first, Katie cracks open a Cosmo article about dating firefighters so we dig in a little. Talking to our kids about my job is something we didn't have to think about yet but it has certainly become a topic of conversation since. So thank you for the prompt and we'll be looking for more suggestions on topics in the future. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off...
Jan 19, 2022•28 min•Season 1Ep. 49
Send us a text We hit the couch for some IG questions about raising our kids in a fire family, cooking at the FD, and dating your spouse. First, Katie demanded a retraction/revision on my description of her gift giving M.O. Enjoy and reach out with any topics or questions. 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 TTFP1...
Jan 12, 2022•23 min•Season 1Ep. 48
Send us a text Maybe our most important and personal episode to date. Curt and I answer two questions that were submitted through IG. 1. How do you meet clients/FF where they are when it comes to fitness? 2. What advice would you tell your younger self about maintaining your wellbeing over the course of a career? Of course, the first 10 minutes is mostly talk about coffee, K cups, and napping. This is one of our most loaded episodes. Contact us at 4thshiftfit@gmail.com @4thshiftfitness @curt_han...
Jan 05, 2022•51 min•Season 1Ep. 47
Send us a text Not only have a failed numerous New Years resolutions, I'm really good at failing mid year and end of year ones too. Besides resolutions we talk bout the crew gifts from last shift, homemade ice cream, Apple watch vs Whoop, and using the landmine with a safety squat bar. Another fun episode with Curt, so check it out. 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 ...
Dec 29, 2021•34 min•Season 1Ep. 46
Send us a text Is the gift card your go-to? I picked up the rule of "everyone gets a gift on Christmas" from the first department I worked at. And when I brought it to my current department, I had a few instances where it didn't work out very well. But after all the gift giving talk, we get into the real topics. Donuts, fritters, the importance of a hand picked dozen, and how Curt and I have attempted to shape the future generations opinoin of pastries. We also talk about the most amazing youtub...
Dec 22, 2021•25 min•Ep. 45
Send us a text When you pack for a vacation, are you packing workout clothes or athleisure wear? All of my jeans are actually just denim leggings (shout out Lee XTreme Motion Jeans), so I guess I'm ready for either. But, Katie and I talk about 3 reasons why workouts are NEEDED on vacation, and 3 reasons they're OVERRATED. Check it out and let us know what you think. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% off Fourth ...
Dec 16, 2021•21 min•Season 1Ep. 44
Send us a text The original topic was Holiday Eating. But both Curt and I operate on some relatively fundamental principles when it comes to that. So, the conversation wandered. Enjoy, and have some pie. 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 TTFP10 Submit topics/request guests Thank you for listening and let's all k...
Dec 09, 2021•20 min•Season 1Ep. 43
Send us a text Annette joins me to launch Devote December 21! How perfect that it's on a Wednesday and its Tailboard Talk posting day. Devote December is an awareness and action campaign that strives to reduce fire and EMS suicide. This year it's the same goal, but a much different look. Each weekday, we will be giving you an option of activities to do. Pick one, do both, do your own thing, whatever. But we recognize the link between physical activity and mental health and we're doubling down. P...
Dec 01, 2021•20 min•Season 1Ep. 42
Send us a text In this episode, I call myself a hero and Katie laughs openly and disrespectfully for approximately one minute. Aside from that, we talk about lessons we've learned in navigating holidays with a fire department schedule and the environment that the last two years has brought. We're also looking for a little help. We both know the riskiest thing you can do is ask for parenting advice, but here we are. What things should we know about the upcoming years, with a toddler and newly mob...
Nov 24, 2021•21 min•Season 1Ep. 41
Send us a text We're recording at LGN! Ironically, talking about home gyms while sitting in one of the most decked-out training facilities in the world. While Curt is more of a Kettlebell, Speed Cord guy, I fancy myself as a suspension trainer and landmine fella. We're covering a lot of ground on this one. So enjoy and let us know what you would need in a home gym. Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBOARD for 15% off Fourth F...
Nov 17, 2021•42 min•Season 1Ep. 40
Send us a text Devote December is a project that Annette from FireSQFitness and I started in 2019. The point was to honor those Fire and EMS personnel who took their lives and spur action that could save others. Over the past two years, Devote December has continue to evolve and this episode is all about how we're running 2021. Please follow @DevoteDecember on social media and tag us all through the month of December with how you're using your 15 min daily DOSE to improve your mental and physica...
Nov 10, 2021•20 min•Season 1Ep. 39
Send us a text Most mass-marketed programs or even commercial gym programs are solid on the push, press, and flexion. But as Curt talks about in the episode, there are "Show" muscles and "Go" muscles. The three areas we're talking about today are all Go, all the time. If your program is lacking in rotation/ anti-rotation, pulling, or sprinting, you're at a supreme disadvantage when it comes to staying healthy and injury-free. Remember, one of the main pillars of 4th Shift Fitness is to be more d...
Nov 03, 2021•34 min•Season 1Ep. 38
Send us a text **Lifestyle Episode Alert** Today Katie comes on and we talk about the morning after. Specifically the morning after shift. When I come home ready to check out and shut down, and shes 3 hours into her day and has a to-do list at the ready. Or, that's how it used to be. But we had to make some changes. This is an episode that can be useful for any season of life that you're in. We'll share how we've adapted to make it work (mostly) over the past 11 years of living together with job...
Oct 27, 2021•31 min•Season 1Ep. 37
Send us a text In the world of Firefighting, being mobile translates to being effective. But on an individual basis, how much mobility is really needed to keep us safe and injury free? In this episode, Curt and I hit some points on mobility for firefighters. We talk about the three most important areas to have mobility in, gear upgrades, and how strength training sets the table for mobility. Check out our youtube pages for tons of movements, workout ideas, and content. Send in your episode sugge...
Oct 20, 2021•31 min•Season 1Ep. 36
Send us a text Chris and Curt sit down to talk about their top bodyweight movements for fire/ems and general wellness. Each gives their top 3 strength builders plus 2 mobility moves. All of the movements are available on either the 4th Shift or LGN Performance Youtube pages. Check them out for thousands of movement videos. Always feel free to reach out to Chris or Curt at @4thShiftFitness or @LGN_Performance on social. 4thShiftFit@gmail.com for email. Support the show Affiliate links: Rescue1CBD...
Oct 13, 2021•54 min•Season 1Ep. 35
