Shows
Fire Rescue WellnessEpisode 220: Running on Empty: The Hidden Cost of Fatigue with Annette Zapp, CSCS*DSometimes (gasp) I make a mistake in a podcast episode. Please forgive me! Toward the end, when I'm talking about my research, I state 40 ml of fluid. That should be 40 OUNCES of fluid. Oops!Register for the WTHPS here! The summit is approved for 7.0 BOC CAT A CEUs and 7.0 Oklahoma CLEET CEUs. NSCA CEUs are pending.Today in the podcast, I riffed on fatigue. To be fair, firefighting is tiring work, and the ability to persevere when fatigued is important. But intentionally flirting with or chasing fatigue as a badge of honor is counterproductive.
2026-02-1732 min
Beneath The HelmetFrom Fireground to Research: Annette Zapp on Translating Science into Firefighter WellnessFrom Fireground to Research: Annette Zapp on Translating Science into Firefighter WellnessIn Season 4, Episode 101 of Beneath the Helmet, retired fire officer and Fire Rescue Wellness founder Annette Zapp (known as AZ) joins Arjuna George to explore how science can and must be translated into real-world tools for firefighters. This conversation covers sleep, training, hormones, recovery, creatine, and why consistency beats extremes.Annette shares her journey from the fireground to doctoral research, her mission to translate science for the end user, and what truly supports firefighter longevity.⏱ Timestamps00:00 – Welc...
2026-01-2857 min
Fire Rescue WellnessEpisode 217 Spotlight: Pizza and Parking- The Small World of Tactical with AZCasey Kramer -> Jim Davis -> Rob Hartman -> Johannah Zabal, and all the way back to Casey Kramer. It's the circle of life in tactical. You can hear about how this circle relates to parking, coffee, and anxiety in the full episode here: https://www.firerescuewellness.org/podcast/episode-50-sky-high-anxiety-parking-and-coffee-with-annette-zapp-cscsd*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:
2026-01-2708 min
Better Every ShiftShould firefighters work out in their gear? Annette Zapp breaks it downSeveral years ago, a trend emerged on social media: Firefighters working out in their turnout gear under the guise of the “train like you play” philosophy. It’s not a bad idea but, as retired firefighter and human performance researcher Annette Zapp explains, some went beyond functional fitness workouts to include more traditional workouts — something like burpees, hardly enjoyable under normal circumstances, now with the extra weight of PPE. Is it even safe? Zapp is digging into the data. But not to worry, she adds: “I can make you really powerful outside your gear.”
Zapp also talks creatine for...
2026-01-0847 min
Fire Rescue WellnessEpisode 211 Spotlight: Mitigating Risk of Death with AZThis job is tough on us. And honestly, no one is getting out of this life alive, so why even try? I disagree! There are so many ways to mitigate our risk of early death. Hear more in today's spotlight. You can access the full-length original episode here: https://www.firerescuewellness.org/podcast/episode-44-death-and-taxes-with-annette-zapp-cscsd*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | Twitter
2025-12-1604 min
Fire Rescue WellnessEpisode 196: Firefighter Exercise Snacks with Annette Zapp, CISSN, CSCS*DExercise snacks are not food, but rather brief bouts of moderate to intense exercise that do not require equipment. The coolest part is that they can improve cardiometabolic and mental health, and even potentially performance in firefighters.So what, now what?!?Anchor these snacks to events that are already happening in your day!Email AZ to find out how to set up a training at your department: info@firerescuewellness.orgCitations for you:Islam, H., Gibala, M. J., & Little, J. P. (2022). Exercise snacks...
2025-09-0218 min
Fire Rescue WellnessEpisode 194: Designing a Fire Academy PT Program Part II with Annette Zapp, CSCS*DCheck out Part II of how I think about programming for an academy.So what, now what?Rules I live by:1-Arbitrary is not the way.2-We don't train for fictional demands.3-Do no harm!4-A rising tide lifts all ships. Be a tide.5-Wash, Rinse, RepeatHit this link to request a consult to figure out your training academy challenges!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on...
2025-08-1953 min
Fire Rescue WellnessEpisode 192: Designing a Fire Academy PT Program Part I with Annette Zapp, CSCS*DRegister for the Teambuildr event on 8.11! It's free-99!Listen to the Episode on NFPA 1582 vs 1580*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid NutritionAffiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check...
2025-08-0539 min
Fire Rescue WellnessEpisode 182: Research Considerations with Annette Zapp, MA, CISSN, CSCS*DGet involved in the female firefighter body scanning project!Hear the previous FRW Podcast Episode hereSo what, now what?!?All research isn't created equal. Be a savvy research consumer by following the 12 tips presented on this episode!*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in FireFollow Fire Rescue Wellness on the socials...IG | LinkedIn | TwitterDiscount Code:FRW20 at Fluid...
2025-06-0339 min
Fire Rescue WellnessEpisode 174: The Importance of Stories with Annette Zapp, CSCS*DFinal chance to donate to Arati's Go-Fund-MeLast chance to join us for the Women's Tactical Human Performance Summit!Use the code FRW20 for 20% off at Fluid NutritionToday's episode is a quick recap of my trip to NYC to present at the Tunnel to Towers/Guardian Revival Summit. I was once again reminded about the importance of telling our stories and I encourage you to tell your story!So what, now what?!?Vulnerability is a superpower, and your story might make a difference in someone's day...
2025-05-0621 min
Fire Rescue WellnessEpisode 152: The Emergency Episode with Annette Zapp, CSCS*DThis week’s episode didn’t exactly go as planned… let’s just say the audio was a total mess.So, here’s the emergency episode—recorded in a quick 15 minutes before bedtime! 😅In this one, I explain the power of making connections, how to do it effectively, and the best way to phrase your question when seeking help from subject matter experts.So what, now what?!?If you need help, ask for it! But remember, expertise has value—so be ready to compensate subject matter experts for their time and knowledg...
2025-02-1816 min
Fire Rescue WellnessEpisode 144: Planning for "Those Nights" with Annette Zapp, CSCS*DWomen's Tactical Human Performance Summit7-Minute ScienceWe all have "those nights" at the firehouse, but are they a chronic problem or an acute challenge? Our best practice approach to both situations involves forethought and planning because our brains will almost surely let us fail without a safety net for success.So what, now what?!?Self-awareness is a superpower. Surviving sleep deprivation either unscathed or lightly impacted involves planning ahead. What can you do TODAY to soften and mitigate the impact of the sleep deprivation that's coming your way?
2025-01-2129 min
Fire Rescue WellnessEpisode 128: Mobility Training with Annette Zapp, CSCS*DBefore you listen, download the PDF!Last week, Andy Scott spoke about mobility training, and one of my listeners requested more information. Thanks for another great question, Paul. You can hear more of Paul's questions on this previous episode. So what, now what?!?We can't prevent injuries, but we might be able to decrease their likelihood if the joints that should move, move well and the joints that should be stable remain so! Listen to Dr. Jen's episodeFollow Dr. Jen on IG...
2024-10-2224 min
Medicine 3.0Saving Lives Beyond the Flames with Annette Zapp
Join Dr. Jared Pelo as he interviews Annette Zapp, a PhD candidate at Oklahoma State University with a unique background in biochemistry, firefighting, and strength conditioning. In this eye-opening episode, they discuss:
-The hidden health risks firefighters face, both on and off duty
-Why working out in firefighting gear might be doing more harm than good
-The importance of sleep, nutrition, and mental health for first responders
-Innovative approaches to improving firefighter fitness and longevity
-The challenges of changing longstanding cultural norms in the fire service
Annette shares her passion for upstream interventions and evidence-based strategies to keep our...
2024-10-1548 min
Rescue 1 PodcastAnnette Zapp - Creatine benefits for firefightersThis week's guest: Annette Zapp. Lt. (ret.) from the Lisle-Woodbridge Fire Protection District (IL)Annette has a masters in molecular biology and biochemistry from the University of South Dakota. She worked in strength and conditioning coaching for years and just co-authored a review on the effects of creatine for tactical athletes. This review: "Fueling the Firefighter and Tactical Athlete with Creatine: A Narrative Review of a Key Nutrient for Public Safety"looks at how daily use of creatine has way more benefits than just muscle growth. But, more than that we talk...
2024-10-151h 15
Fire Rescue WellnessEpisode 124: Candidate and Academy Physical Fitness with Annette Zapp, CSCS*DI needed to record a solo episode for this week unexpectedly, and when I went to bed last night, I wasn't sure what I wanted to speak about. But I woke up today and chose violence. From my news feed: "Twelve Tufts University lacrosse athletes were hospitalized after a recent graduate from Navy Seal training took them through a workout."Excuse me, please? As I acknowledge in the recording, we don't know all the facts, so there may be more to this story, but at first glance, this is lunacy. What was a...
2024-09-2424 min
Fire Rescue WellnessEpisode 122: The Fire Rescue Wellness Origin Story with Annette Zapp, CSCS*DI recently realized that although I've told my story, or parts thereof, on over two dozen podcast guest appearances, I've never shared it with my own listeners.So, on my second-anniversary episode, I'm spilling my guts.So what, now what?Tell your story. You never know who is listening and needs to hear it.Happy Podcast-versary to my guy Jeremiah, who edits all of my nonsense and Lex who keeps my website looking amAZing.*****Register for 7-Minute Science herePurchase FRW Swag here
2024-09-101h 00
Fire Rescue WellnessEpisode 115: Life Updates and Listener Questions with Annette Zapp, CSCS*DHere are a few FRW updates and some tremendous listener questions. To skip the life updates and get straight to the listener questions, fast-forward to right around 12:00 minutes in. As always, thank you to my Insta-friends, who made great suggestions. Props to Paul, Sal, William and Jimmy. And honorable mention to Zig who suggested pre-workout and peanut butter after I had already recorded. Perhaps in a future episode...I sincerely appreciate comments, reviews, shares, and subscriptions to the podcast. Thank you all!So what, now what?!?When all else fails, radical a...
2024-07-0937 min
Fire Rescue WellnessEpisode 103: Department Needs Self-Assessment with Annette Zapp, CSCS*DGet registered for 7-Minute Science here!The webinar is 4.29.24 at 6 pm CENTRAL. You'll receive a recording even if you can't attend live.Today's episode is short and sweet since I don't have a guest and I was gone all weekend. I meet the best people, and this past weekend at NSCA Great Lakes, I met a firefighter from a small department in Northern Indiana. He asked, "How do I do a needs assessment in my own department?"Great question! We usually talk about an outside entity conducting a needs assessment and providing a...
2024-04-1611 min
Sports Science DudesEpisode 66 The Frontline of Health: Delving into First Responder Wellness with Annette Zapp and Kelly Kennedy PhDWhen the siren blares and danger looms, it's our first responders who charge into the fray. But what about the personal battles they face once the uniforms come off? This episode features a riveting conversation with two authorities on first responder wellness: Annette Zapp and Kelly Kennedy. Annette, a retired lieutenant with a fire service career that spans two decades, now champions the cause of firefighter health through her wellness coaching enterprise. Kelly brings her expertise from training over 3,500 police recruits, offering a deep dive into the unique challenges of maintaining law enforcement fitness.Annette...
2024-03-0551 min
Fire Rescue WellnessEpisode 80: Conversations on Fitness 'Testing' with Annette Zapp, CSCS*DFitness testing is only meaningful if it's reliable and actionable, so it's not the place to start a health and wellness program. So what, now what?Top tips if you're convinced fitness testing is right for your department:*Make sure it's proctored by a credentialed and competent professional who can explain not only the testing process but also the results.*Ensure that steps are in place to create action on the results. A candidate tests poorly on the strength tests? Who is going to mentor them so...
2023-11-0727 min
Fire Rescue WellnessEpisode 72: Redefining ROI with Annette Zapp, CSCS*DGuess what!?!It's my podcast-versary! Congrats to me and my main genius producer, Jeremiah, for a whole year of shows!I'm never going to try to monetize the podcast by begging for money with a button, but if you've ever wondered how to support me or the show, here's your way. Jeremiah was recently robbed of his sound equipment, including his hard drives. He lost several thousand dollars in gear, and his friends have also suffered losses. If you're inclined and able, please donate to the go-fund-me set up to help him and his friends...
2023-09-1251 min
Fire Rescue WellnessEpisode 69: Eight Tips for Health, Wellness and Longevity with Annette Zapp, CSCS*DToday I share eight tips that I feel are important for Firefighter health, wellness, and longevity.1-Life balance/find joy2-Prioritize sleep3-Exercise a little most days instead of a lot every once in a while4-Discover a sustainable method of eating that works for you5-Medical monitoring-do it!6-Maximize mental health7-Breathe!8-Manage your timeWhat would you add? Send me an email at: info@firerescuewellness.org and sound off!*****Register for 7-Minute Science herePurchase FRW Swag hereGet...
2023-08-2233 min
Fire Rescue WellnessEpisode 68: To Gear or Not to Gear with Annette Zapp, CSCS*DRisk vs RewardI've had cancer. Don't let that be your story too. The *good* kind...{please, for the love of god, never ever say that to another human.}Therefore, watching other firefighters and coaches do physical fitness training such as burpees, assault bike, pull-ups, and jumping jacks in gear grinds MY GEARS.It's reckless and, worse yet, just plain ignorant. And saying you know the risks and are assuming them because it's worth it doesn't shelter you from them or make your tr...
2023-08-1546 min
Fire Rescue WellnessEpisode 64: Watering the Horses with Annette Zapp, CSCS*DListener Roy asked, "Regarding firefighter and fire department training questions, my issues are less with leading the horses to the proverbial water and more with getting them to drink it. Strategies I see are usually focused on getting career firefighters to exercise on shift, but there are notable nuances between career and paid-on-call/ volunteer departments that result in those strategies falling flat in departments like mine."I did clarify with Roy. He is a paid-on-call department.“I’m hoping to crowdsource and or brainstorm ideas with others like me at the upcoming NVFC Summ...
2023-07-1819 min
Fire Rescue WellnessEpisode 60: ATaCking Wellness with Tara Soprano, MS, ATCThank you Flame Decon for sponsoring this episode. Check out Tara and her products over at Flamedecon.comI met the guest from Episode 60 right around a year ago and we became fast friends. Tara is local and her husband is a career firefighter. At the time we met, Tara was working at a local fitness facility and traveling the country for an education provider. She has recently taken a position with the Army's H2F (Holistic Health and Fitness ) program as a recruiter.Tara is an ATC, a wife, a dog mom, and a...
2023-06-2053 min
The Confidence Project PodcastThe Fire Within- firefighting + storytelling with Annette ZappMy friend Annette Zapp joins us today! Here's a snapshot of our episode: Annette is a firefighter, fitness professional, entreprenuer, and dear friend of mine we talk about mental health & the importance of sharing your story what it's like to work in a male dominated industry navigating trauma what's in a job? what's it like being a hero? Find Annette: On IG: @firerescuewellness The Fire Rescue Wellness Podcast Website My episode with Annette on The Fire Rescue Wellness Podcast.
2023-06-141h 05
Fire Rescue WellnessEpisode 59: Firefighter Research with Mike Oldham, Ph.D. and Hussein JabaiCancer in the fire service is a real threat. Effectively decontaminating your body post-fire is your first line of defense.Make sure and head over to check out Episode Sponsor Flame Decon!Thank you, Tara!The fire service is 100 years of tradition, proudly unimpeded by progress; at least until recently. Finally, the fire service is starting to listen to science and I'm here for it. There are labs all over the country and the world now conducting research on everything from firefighter performance, to gear fit, nutrition and supplements, load carriage and so...
2023-06-131h 02
Fire Rescue WellnessEpisode 58: CPAT Secrets for Success with Lt Alex GriffSupport the Episode sponsor, Flame Natural Decon, while decreasing your odds of being a fire service cancer statistic.Alex Griff and I have been social media acquaintances for a few years and finally met in person this February at the Associated Firefighters of Illinois Health and Safety Summit. After having a brief conversation, I knew he'd be a great podcast guest.We were lucky enough to work out our schedules to record in person, and truthfully, I should have just hit record when he stepped into the office. I know you will enjoy this conversation...
2023-06-0654 min
Fire Rescue WellnessEpisode 57: A Mental Health Sigh of Relief with Erin Terada, PsyD, LCP, CEDS-SPlease head over and support the Episode Sponsor, Flame Decon!Today you'll get to hear a great conversation with Erin Terada. In typical FRW fashion, we went down all of the rabbit holes, but the main topic of conversation was first responder mental health and some newer treatment options coming on the horizon.Erin Terada, PsyD, LCP, CEDS-S is the Director of Clinical Training at Relief Mental Health in Oak Brook, IL. Highly regarded by her peers, she has decades of experience in treating Feeding and Eating Disorders, Anxiety Disorders, Obsessive Compulsive Disorders, and Trauma...
2023-05-3049 min
Fire Rescue WellnessEpisode 56: ETFE, Arm-Wrestling, and Bourbon with Joel Krentz, Ph.D.Not to get ahead of myself, but BOURBON is one of the conversation topics today and my local is doing a bourbon raffle. If you'd like a $20 ticket, please email: LWFDBourbonraffle@gmail.com The drawing is on 6/6/2023 and tickets are $20! OK, today's episode is all about eccentric training, me beating Dr. Krentz at arm-wrestling, cross-education, bourbon, and Dr. Scott Forbes' short but illustrious career in baseball. Making his way to Brandon from the University of Saskatchewan, Joel Krentz has a Ph.D. in Kinesiology with a specialization in applied exercise physiology. His current r...
2023-05-2353 min
Fire Rescue WellnessEpisode 55: The Circle of Life with Lt. Joe LissmanOne of the greatest joys of my almost 20-year career was switching shifts just before promotion and working with Joe Lissman as an ambulance partner. In three short months, we had numerous ridiculous and joyful adventures. We were promoted the same day in 2014, and not long after became station officers at one of our busiest stations along with Luke Peterson (Episodes 3 and 5).Listen to Luke here: Episode 3 or Episode 5Joe and I spoke about his journey from firefighter and cabinet builder to shade-tree mechanic turned vehicle maintenance director at our fire district. We also hit...
2023-05-1644 min
Fire Rescue WellnessEpisode 54: Launching a Health and Wellness Program with Annette Zapp, CSCS*DBig spoiler alert: most fire departments don't need a fitness program; they need a comprehensive health and wellness program. This week's podcast episode has a few life updates (moving, gym equipment, and B.A. vs. A.A., AKA before Andy and after Andy) and a skeleton to follow if you're attempting to start a Health and Wellness Program in your department. If you can't be bothered to listen, here are the wavetops:Physicals first (as comprehensive as possible)Allocated time-you can't accomplish anything without time. And saying, "We allow our firefighters to work out o...
2023-05-0928 min
Fire Rescue WellnessEpisode 53: Uncaged and Wild with Christina MontalvoWe, humans, seem to complicate things just for fun. We were BORN knowing how to eat and move. Still, it takes a multi-million dollar fitness and weight loss industry to tell us what to do?Christina says, "No f***-ing way!" Hear about her philosophies on eating, movement, intentional exercise, and letting yourself out of a cage on this week's episode. We had a blast getting together for some day drinking of LaCroix water, and tons of laughs around my kitchen table.Christina Montalvo is a strength & conditioning coach specializing in helping active & athletic women d...
2023-05-0243 min
Fire Rescue WellnessEpisode 52: Connection Beats Networking with Annette Zapp, CSCS*DNetworking stinks like 3-day-old unrefrigerated fish. I said what I said.Connecting is different. Connection is taking the time to get to know someone enough to put them in your solar system. Connecting is worrying more about what you can do for someone else than what they can do for you. Connecting becomes important if you're a health and wellness professional attempting to break into the world of fire departments.So what, now what?Meet people and learn their stories. And then glue them together with other people! Forget...
2023-04-2820 min
Fire Rescue WellnessEpisode 51: Large Department Health and Wellness Program Management with Brandon DreimanSometimes you spin around in someone else's orbit for years before you meet them for real. I call these people "friends I haven't met yet." Brandon Dreiman is one perfect example of someone I've known for a long time but only recently got to meet via our podcast time.We spoke about addiction, recovery, dogs (of course), and his position with the very progressive Indianapolis Fire Department Health and Wellness Program. Please give it a listen!Brandon Dreiman is a 21-year veteran of the Indianapolis (IN) Fire Department, where he serves as the...
2023-04-2541 min
The HAPPY HEALTHY STRONG PODCASTEpisode 73 - Annette Zapp - Fire Rescue WellnessAnnette Zapp is a nearly 20-year fire service veteran who holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. In 2020, she served on an Illinois Senate task force focused on mitigating first responder suicide. AZ is a recognized industry leader in the firefighter health and wellness field, co-authoring the ISSN Position Stand on Tactical Athlete Fueling, and a proud member of the newly formed Associated Firefighters of Illinois Resiliency Committee. She also hosts the FRW podcast.
Zapp earned a master's in Biochemistry...
2023-04-2356 min
Fire Rescue WellnessEpisode 50: Sky High Anxiety: Parking and Coffee with Annette Zapp, CSCS*DAnxiety is weird. Some people are anxious about everything while others, like me are anxious about specific things. For me, it's parking and coffee, shops-especially stupid Starbucks.So what, now what?Perspective is everything. When someone is anxious about something, their perspective is the one that matters. Be part of the solution rather than the problem. Book a Discovery CallNSCA Coaches Podcast*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in Fire
2023-04-2122 min
Fire Rescue WellnessEpisode 49: Firefighter Research with Andrew Jagim, PhD and Joel Luedke ATCAir management drills can get frustrating, especially when having no way to rate your performance or even compare yourself to previous years. Dr. Andrew Jagim and Joel Luedke, ATC are working to change that story. Their research into air management in firefighters is helping to define and rate performance. I recently was privileged to present some of their data at the Society for Neurosports Data Blitz and received 2nd place!Dr. Andrew Jagim is currently the Director of Sport Medicine Research for the Mayo Clinic Health System in La Crosse, Wisconsin and an...
2023-04-1851 min
Fire Rescue WellnessEpisode 48: #Spring4Change Nutrition Week Recap with Annette Zapp, CSCS*DIt's time to pass the baton on Spring4Change, but today's episode is a recap of nutrition week. In case you're new here, Spring4Change is a mental and physical health initiative to mitigate firefighter suicide through education on upstream intervention.The biggest take-home regarding nutrition is that we tend to complicate it...it's simple but not easy, and that's where we get into trouble.So what, now what?Grab onto one manageable habit and KEEP GOING. Get on my email list!Get on the Building a C...
2023-04-1422 min
Fire Rescue WellnessEpisode 47: Triumph Over Tragedy-The Impact of a Photo with Chris FieldsChris Fields is an incredible human and an even more incredible friend. My life is better because Chris Fields is in it, and when I started my podcast, I knew I had to have him on to talk about his story, both the darkest hours and the triumph.Chris Fields joined the Oklahoma City Fire Department on July 12, 1985, promoting through the ranks and retiring as a Major on March 1, 2017, serving the citizens of Oklahoma City for 31 yrs and 7 months. Chris was captured in a photo that became an iconic symbol of the Oklahoma City Bombing in 1995 as...
2023-04-111h 02
Fire Rescue WellnessEpisode 46: #Spring4Change Sleep Week Recap with Annette Zapp, CSCS*D#Spring4Change week 1 is finished, and today I recapped the information.Sleep is crucial for both mental and physical well-being, and there are so many small steps we can take to ensure better quantity and quality.So what, now what?Knowing is 1/2 the battle, so you need to know that sleep deprivation is an independent risk factor for cardiovascular disease, suicide, accidents, and cancer...the big 4 killers of our firefighters.AZ's Chilisleep Affiliate Link (Use your IDMe account to get 20% off!)First Responder Sleep Recovery62 Romeo
2023-04-0716 min
Fire Rescue WellnessEpisode 45: Medium Sized Department Health and Wellness Program Management with Mike Pericht, CSCSI got a call a few years ago from a young man who had just been hired at a local FD. He was a former athlete (Go Dodgers), certified strength and conditioning coach, and an all-around nice guy. And he told me his department wanted him to take over their fitness and wellness as soon as he got off probation.We had a great conversation, and I gave him all the advice I could, but when I hung up, I thought, "well, I wish him luck, and if anyone can do it, he will."It's...
2023-04-0435 min
Fire Rescue WellnessEpisode 44: Death and Taxes with Annette Zapp, CSCS*D"Only two things are inevitable, and you can only cheat on one."-paraphrased from Benjamin FranklinWe're not getting out alive, but at least we can thrive instead of merely surviving.As firefighters, we tend to be extremists: all or nothing instead of all or something. We keep pressing the reset button, starting over, and posting about "day 1" and 6-week challenges.How about a little less extremity and a little more consistency?So what, now what?Go after either low-hanging fruit or a big bang-for-the-buck item instead...
2023-03-3116 min
Fire Rescue WellnessEpisode 43: Firefighter Research with Mark Abel, Ph.DWhen experts talk about firefighter performance programming, the name on their lips is usually Mark Abel. Dr. Abel and I had a remarkable conversation about his research into heart rate variability, firefighter physical fitness training, and all things firefighter research.Mark Abel, Ph.D., CSCS*D, TSAC-F*D is a Professor and Director of the First Responder Research Laboratory in the Department of Kinesiology and Health Promotion at the University of Kentucky. Dr. Abel conducts research to improve the safety, health, and occupational readiness of firefighters and law enforcement officers. He has published extensively in peer-reviewed journals, au...
2023-03-2848 min
Fire Rescue WellnessEpisode 42: #Spring4Change and Un-Wellness Updates with Annette Zapp, CSCS*D#Spring4Change is a mental health and wellness initiative created by Chris Marella and AZ. 2023 is our 4th year of running the campaign together, and as per usual, we're shaking it up again.AZ will be holding down sleep and nutrition starting 4.3.2023 and Chris will swoop in and handle mental health and movement starting 4.17.2023.Your call to action is to follow #Spring4Change on the 'gram.*****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in Fire...
2023-03-2410 min
Fire Rescue WellnessEpisode 41: Brain Injury and Rehab with Dr. Jonathan ChungIf you know me, you know that I love on my people and trust them implicitly. So when I needed to find a guest to talk about brain injuries and recovery, I went straight to my girl Dr. Katie Dabrowski (Episode 7) from Old Bull Athletics in Miami. And as always, Katie said, "I gotchu!"She recommended I speak with Dr. Chung, and she steered me right! Dr. Chung and I discussed the difference between minor, moderate, and major brain injuries; intelligent treatment plans, and how to kindly invite your practitioner back to the 1980s should...
2023-03-2137 min
Fire Rescue WellnessEpisode 40: Listener Questions with Annette Zapp, CSCS*DToday I fielded some listener questions on the following:What younger me wishes I had known when I started the fire serviceWhat supplements do I take based on my comments (Episode 36) regarding my geriatric container and prepared in-advance protein shakes?If I had unlimited resources, what change would I immediately affect in the fire service?What must happen individually and collectively to address the cancer risk in the fire service?So what, now what?I've learned a few things in 19 years, and sharing what I've learned with others in the fire service feels...
2023-03-1725 min
Fire Rescue WellnessEpisode 39: The Zzzzzzz Dr. Is In with Allison BragerI had the fantastic opportunity to sit down in person and talk to my sleep bestie Major Allison Brager about her research and expertise on snoozing. We invaded Valerie's office at Nova Southeastern before our 4th Annual Society for Neurosports Conference and talked about sleep. We also hit on her unique path to serving in the Army, her experience competing in Crossfit, and her casual foray into the United States Astronaut program.In Allison's words: I am a neurobiologist specializing in sleep and circadian rhythms for the United States Army (active duty). I work on human and...
2023-03-1440 min
Fire Rescue WellnessEpisode 38: Ask Better Questions! with Annette Zapp, CSCS*DNo matter how skilled and credentialed the professional is, if you ask a sh***y question, you're likely going to get an equally sh***ty answer (unless, of course, you ask a guru; they are all-knowing and context doesn't matter!) Although there's not supposed to be a bad question, I'm here to tell you that some of them are certainly not good!So what, now what?Ask better questions to get better answers. *Put a 'face' on the question*Ask the real question*Be prepared for clarification questions (tell me more, e...
2023-03-1019 min
Fire Rescue WellnessEpisode 37: Fire and Suds-the Flame Soap Story with Tara CornettFirefighter cancer is on the rise, and anything we can do to bolster our chances of avoiding it = winning! I sat down with Tara Cornett, the creator of Flame Decon products, and we spoke about minimizing risk and washing away the carcinogens and endocrine disruptors after the fact.Tara founded Flame Natural Decon, a company specializing in firefighter decontamination. You can now order her products directly through your Darley vendor! Make sure to seek her out and say "hi" at FDIC.So what, now what?When you know better, DO BETTER! Minimize...
2023-03-0738 min
Fire Rescue WellnessEpisode 36: Notes from 'Past Me' with Annette Zapp, CSCS*DHave you ever taken a moment to consider how thankful you are that you completed a task yesterday, which has made your day easier today? This is the perfect opportunity to express gratitude to your past self.By completing a task or taking action in the past that benefits your future self, you can practice the idea of "doing something today that your future self will thank you for." Although this concept is not an original thought, as it was recently introduced to me by my friend Christina Montalvo, I have unknowingly been doing it for years...
2023-03-0312 min
Fire Rescue WellnessEpisode 35: Stepping Out from Behind the Shield with James GeeringThe Behind the Shield Podcast is one of the most successful and well-known podcasts for first responders and one of the first I ever listened to. James and I have been friends for years, and I was honored to bring him on as a guest.We discussed everything from his early life to his fire career to his thoughts about work schedules and recruitment/retention. James Geering was born in England and spent almost thirty years there before emigrating to the U.S. Early years saw him in a spectrum of jobs, from lifeguard to st...
2023-02-2845 min
Fire Rescue WellnessEpisode 34: Shattering the Box: Insight from Unlikely Places with Annette Zapp, CSCS*DAs firefighters, we stick to what we know: local conferences, maybe FDIC. As health and wellness pros, we tend to self-separate into our appropriate silo: strength coaches go to NSCA National Conference, Physical Therapists to APTA CSM etc.What if I told you I've learned and grown far more in places I don't belong! What if I told you that breakthroughs in my growth and development of my career and business *****Register for 7-Minute Science herePurchase FRW Swag hereGet on the Waitlist for Building Your Career in Fire
2023-02-2411 min
Fire Rescue WellnessEpisode 33: Exploring Wellness on the Fringe with Alyson EvansWhat do CBD, red light therapy, breathing, and community have in common? Fringe. Fringe is a company based on education and options for feeling your best. Their products include high-quality and third-party tested water soluble and topical CBD, red-light wraps and panels, and the kalm breathing device. I'm such a fan of their company that I became an affiliate (disclosure: the link at the end of the show notes is my affiliate link).Dr. Alyson Evans, DC, has dedicated the last 20 years to mashing up her passions for healthcare and education, alongside pursuing...
2023-02-2148 min
Fire Rescue WellnessEpisode 32: Decoding the D-K Effect with Annette Zapp, CSCS*DIronically, the less competent you are, the more confident you'll feel about your level of expertise. This phenomenon, known as the Dunning-Kruger effect, is why career firefighters feel compelled to lecture their coworkers on the benefits of cold plunges or Wendler 5-3-1 after reading one article or listening to one podcast.Knowing about Dunning-Kruger might assist a firefighter or a fire department when choosing an outside educator or coach. Hear about D-K and the red flags you can look for in today's episode!So what, now what?Picking the right professional...
2023-02-1711 min
Fire Rescue WellnessEpisode 31: All Things Covid with Rachele Burriesci, DPT, CCS, GCSCovid did a number on the world and unfortunately, we still don't know all of the impacts. In Episode 31, I sat down with my girl Rachele B to talk all things cardiopulm physical therapy and Covid/Long Covid as it relates to firefighters. Rachele Burriesci received her Doctor of Physical Therapy from the New York Institute of Technology in 2009. Rachele received her board certification from the American Board of Physical Therapy Specialties (ABPTS) in Geriatrics in June 2013 and her board certification in Cardiovascular and Pulmonary in June 2015. Rachele practiced at the VA Ann Arbor Health Care System...
2023-02-1445 min
Fire Rescue WellnessEpisode 30: SMAR Behavioral Goals with Annette Zapp, CSCS*DIt's the nature of the beast. As firefighters, we are very clear-cut. The world is black or white, with no shades of grey. We are on or off the wagon entirely, not doing 'something.'My girl Dana asked for an episode to help her crew set goals, and here we are!So what, now what?Making behavioral rather than outcome goals is clutch. You have control! Keeping those behavioral goals small and habit stacking or anchoring to an existing behavior keeps things easy.Sign up for my newsletter!
2023-02-1014 min
Fire Rescue WellnessEpisode 29: Major League Nutrition for Fire with Maureen Stoecklein, RDWhat do professional athletes and firefighters have in common? They both likely struggle with their nutrition and more than likely overcomplicate it!Enter Maureen Stoecklein, RD. Moe is not only a retired career firefighter but a dietitian and the woman in charge of the Detroit Tiger's team nutrition.Hear about how she got to where she is today, her grouchy dog Bailey (and his BFF Kevin), and tips to simplify nutrition for firefighters.Maureen has served as a registered dietitian for over 25 years. She retired in 2022 from her position as a full-time firefighter...
2023-02-0739 min
Fire Rescue WellnessEpisode 28: Fighting Fire with Sport Science with Jacob Mota, PhD When Dr. Katie Hirsch (Episode 18) recommends an interview, I listen! Vince Zittnan from Chicago's Bravest Stories Podcast and I sat down with Jacob Mota to discuss his research on fitness in a recruit academy.Dr. Jacob Mota is an Assistant Professor of Kinesiology in the Department of Kinesiology and Sport Management at Texas Tech University. He also directs the Neuromuscular and Occupational Performance Laboratory and leads a team of talented researchers. His research interests include determining the role of neuromuscular function on performance and injury risk for physically demanding occupations. Additionally, he is passionate about c...
2023-02-0357 min
Fire Rescue WellnessEpisode 27: Unfit for Duty: The National Security Risks of Inactivity with Dan BornsteinMy friend Dan might be the 'most interesting man in the world': Ph.D., adrenaline junkie, rock band member, and he's on a mission to change the world, or at least make it safer.Daniel B. Bornstein, Ph.D., is the Founding Principal at DBornsteinSolutions, LLC, a company providing consulting services at the unique intersection of fitness, health, and national security. Dr. Bornstein has over 20 years of experience as a researcher, professor, and industry leader. He served as a tenured faculty member and administrator at The Citadel, The Military College of South Carolina, from 2012-2021. Dr. Bornstein...
2023-01-3152 min
Fire Rescue WellnessEpisode 26: Precipitation Relocation-Skin in the Game with AZAsking for help from others is admirable, but buying into first helping yourself is crucial for success. Come along with AZ on a snow-removal journey where she draws parallels between precipitation relocation and putting skin in your self-improvement game.So what, now what?If you're going to ask someone for help, especially if you're not compensating them, make sure you're ready to follow through and take action.Choose a free PDF and get on the email list!*****Register for 7-Minute Science herePurchase FRW Swag...
2023-01-2711 min
Fire Rescue WellnessEpisode 25: STRONG is Never WRONG with Sarah Johnson, CSCSA random story on IG is what brought Sarah into my life! I'll never forget her repost of one of my videos and her comment, "I want to be FireSQFitness when I grow up!" {FireSQFitness was my previous business name.}I reached out, and we've been friends ever since.Sarah Johnson is a firefighter, strength athlete, and strength coach in Winston-Salem.Before becoming a firefighter, Sarah earned her degree in exercise physiology from East Carolina University. While at ECU, she interned with ECU’s strength and conditioning staff and at CrossFit Tier One. Shortly aft...
2023-01-2443 min
Fire Rescue WellnessEpisode 24: Well(EYE)ness with AZListen. My vision challenges go waaaaayyyy back to third grade. And then the miracle of Lasik Surgery gave me crystal clear, smooth sailing for 2+ decades. So when things went south about 18 months ago, I was all kinds of upset.Find out how my vision challenges can be very similar to your fitness challenges and how we can think a little differently.So what, now what?Get started. Make your best first decision. And then the next one. Repeat for eternity.Confidence Project: New Year HeadstartConfidence Project: Goal Setti...
2023-01-2014 min
Fire Rescue WellnessEpisode 23: Pflugerville Fire Health and Wellness with Vanessa Frost-Piedrahita, MSEd CSCS*D RSCCEpisode 23 features my girl Vanessa Frost Piedrahita. We talked about her 6-year tenure at the Pflugerville Fire Department and the changes she's seen over that time. We hit on her department's fitness assessments and their amAZing commitment to health and wellness. Check it out!Disclaimer: Vanessa's views and opinions do not necessarily reflect her employer's. Vanessa Frost-Piedrahita has been a strength & conditioning coach for over a decade. She has done everything from group fitness to head a division I strength & conditioning program but has worked almost exclusively with firefighters since 2016. She is currently the Health & Fit...
2023-01-1748 min
Fire Rescue WellnessEpisode 22: Unlocking Wellness: Finding the Right Pro for your FD with AZIn episode 20, I riffed on why I don't think in-house, on-duty, DIY is the best way to serve our firefighters. In this episode I break down the qualities and credentials to look for in an outside professional.A nearly 20-year fire service veteran, Zapp holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is a National Strength and Conditioning Association CSCS *D a...
2023-01-1312 min
Fire Rescue WellnessEpisode 21: Protein, Gainz and the ISSN with Dr. Jose AntonioJoey Antonio has been a positive force in my life since 2013 when I first heard of the International Society of Sports Nutrition (ISSN). It took me a couple of years to get up the courage to get involved, and I attended my first conference in 2015 and finally had the guts to introduce myself to him and now Dr. Katie Hirsch (episode 18) in 2016.In episode 21, we talk about his renegade career as a sports scientist (he really angered a few people along the way), his protein and protein supplementation research, and our favorite topic, the ISSN.D...
2023-01-1047 min
Fire Rescue WellnessEpisode 20: Fire Department Fitness isn't a DIY with AZWelcome to my first solo episode!A nearly 20-year fire service veteran, Zapp holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is a National Strength and Conditioning Association CSCS *D and TSAC-F *D. She’s also certified by the International Society of Sports Nutrition and the Society for Neurosports.In 2020, she served on an Illinois Senate task force focu...
2023-01-0611 min
Fire Rescue WellnessEpisode 19: MOAR Joy with Shanté Cofield, the Movement MaestroHave you ever had the magical experience of meeting someone and just knowing they were going to be important in your life? On October 23, 2015, I had just such an experience. My physical therapist and I attended a RockTape course in a hotel a few blocks from my fire station, and my instructor was none other than Shanté Cofield.We kept in touch, and the rest is history. The Movement Maestro has been an integral part of my business growth and development, and no one on the planet is better at relentlessly pursuing MOAR (just a bet...
2023-01-0350 min
Fire Rescue WellnessEpisode 18: HIIT, Body Comp and other Cool Science with Katie Hirsch, PhD, EP-C, CISSNHigh-intensity interval training (HIIT), body composition, and good old exercise were discussed in Episode 18 of the Fire Rescue Wellness Podcast. Come along and meet my dear friend Katie Hirsch, a bright new star in the scientific community.Dr. Katie Hirsch is an Assistant Professor in the Department of Exercise Science at the University of South Carolina, Arnold School of Public Health. Her research focuses on the effects of exercise and nutrition on body composition, muscle and protein metabolism, cardiometabolic health, and performance, frequently studying the utility of high-intensity interval training for promoting metabolic and muscular health. Dr...
2022-12-2740 min
Fire Rescue WellnessEpisode 17: Wellness Program Management and Fit-to-Enforce with Kelly KennedyKelly Kennedy is one of the OGs in Tactical, and I had the honor of meeting her by accident at a restaurant and all because of a green backpack!In Episode 17, we talk about her long career as a civilian health and wellness expert for the largest police agency in the southwestern United States and her personal business Fit-to-Enforce. We also discuss her lessons learned, the obstacles she's faced, and that sometimes the most valuable part of attending a training or a conference is hearing from other attendees and learning through them.Kelly Kennedy, Ph.D...
2022-12-2040 min
The Washdown PodcastThe Washdown Ep.100 Annette Zapp (FireRescueWellness)A nearly 20-year veteran of the fire service, Zapp holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is a National Strength and Conditioning Association CSCS *D and TSAC-F *D. She’s also certified by the International Society of Sports Nutrition and the Society for Neurosports. In 2020, she served on an Illinois Senate task force focused on mitigating first responder suicide. Zapp is a forme...
2022-12-141h 15
Fire Rescue WellnessEpisode 16: Firefighter Training Specificity, Burnout, and Brain Injuries with Jorge CarvajalIn Episode 16, I was honored to speak with my friend and mentor, Jorge Carvajal. We spoke about the brain and brain injuries, the specificity of training requirements for both hunting elk and fighting fires, and the real challenge of burnout in both fire and the coaching world.We also riffed on the magic that is Summer Strong. If you haven't attended, you need to go at least once.Jorge Carvajal is a performance coach and consultant who has worked with elite athletes in multiple sports and the tactical world for over 29 years. Jorge has trained...
2022-12-1355 min
Fire Rescue WellnessEpisode 15: Pee, Poop and the Pelvic Floor with Dr. Kyle BrunelleQuestion: What do pee, poop, and farts have in common? Answer: Sometimes, your ability to keep them where they belong hinges on the efficiency of your pelvic floor! Wait! What the heck is a pelvic floor?In Episode 15 of the FRW podcast, my friend Kyle Brunelle and I discuss all things pelvic floor and the benefits of out-of-network (cash-based ) physical therapy.Kyle Brunelle graduated from Utica College in Utica, NY, with his Doctorate in Physical Therapy. He has since dove into continuing education to ensure he provides the best and most effe...
2022-12-0640 min
Fire Rescue WellnessEpisode 14: Aggressive Mediocrity with Jay Dawes, Ph.DJay Dawes and I were both recently in Indiana presenting at a conference, so as a bonus, we recorded Episode 14 of the FRW podcast in person.As is typical with our conversations, hilarity ensued, so apologies in advance for the hyena-style laughter throughout the episode.Jay and I spoke at length about how lifetime consistency and attention to being average are helpful for first responders who are so apt to focus on all or nothing. We discussed his recent unbelievable performance on the Stillwater SWAT testing protocol and took a hard look at fit-for-duty testing...
2022-11-2938 min
Fire Rescue WellnessEpisode 13: Tactical Dinner Parties with Nate PalinIn episode 13, I chat with Nate Palin while he chokes down a year-old Diet Mountain Dew and talks about his career in the tactical training space.Nate has decided he isn't a great chef; he's a decent dinner guest, but he excels at hosting 'dinner parties' in the tactical realm. He sets the table and makes sure the best people fill those seats. Nate is a coach, speaker, author, veteran, and father of one. He served as a leader in the 2nd Ranger Battalion for seven years before transitioning to strength and conditioning. T...
2022-11-2238 min
Fire Rescue WellnessEpisode 12: Small/Medium Sized Department Health and Wellness Program Management with Lt Andy ScottLt Andy Scott was one of the first nine full-time employees hired by the Plainfield, IL Fire Protection District 17 years ago. As his wife, Sarah, might say, he got OBSESSED with fitness and later the health and wellness aspects of his fire department.He looked at what the hospital was offering for fitness testing and decided that he could do it better in-house, and he was correct.He's accomplished a lot during his tenure, but he advises to "Never take your foot off the gas and always keep pushing forward!"Andy and I...
2022-11-1542 min
Fire Rescue WellnessEpisode 11: Becoming a Fire Department Athletic Trainer with Mo SheaDr. Maura Shea didn't set out to become an Athletic Trainer at all! Her first career aspiration was serving in active duty military, then she decided Physical Therapy might be her calling. She found Athletic Training only after she realized that PT wasn't her jam and she set out to become a military AT.That goal got derailed when she took a grad student position running an AT clinic for the Terra Haute, IN Fire Department and never left public safety.In this episode, Mo provides lots of intel for ATs that want to serve in...
2022-11-0833 min
Fire Rescue WellnessEpisode 10: How the ISP Does Health and Wellness with Troy TorrenceYou’re not going to want to miss this conversation! I speak to Troy Torrence, an embedded civilian Strength and Conditioning Coach with the Indiana State Police.Troy’s job has evolved a lot since he started, but what he’s doing today is absolutely incredible. He has served as the Health Management Specialist for the Indiana State Police Department since 2000. He is the health and physical training coordinator for their new hire enforcement selections, recruit academy, specialty teams, and current civilian and enforcement personnel. He has trained numerous police departments, police department personnel, and police academy traine...
2022-11-0138 min
Fire Rescue WellnessEpisode 9: The Power of a Fire Department Athletic Trainer with Mo SheaIn this outstanding conversation, Dr. Maura Shea and I speak about the power of having an embedded Athletic Trainer (AT) within a fire department.An AT can provide a huge return on investment for public safety agencies and Mo does a deep dive into the ROI she’s calculated for her current department as well as providing some best strategies to think about. We also discuss an AT’s scope of practice and the types of services that they can provide to your fire department. So what, now what?If y...
2022-10-2532 min
Fire Rescue WellnessEpisode 8: Creatine for Firefighters with Dr. Scott ForbesIn this episode, we dive deep into creatine research. My good friend and brainiac, Scott Forbes, PhD tells the world about all the juicy details on this super supplement.Dr. Scott Forbes’ primary interest is in sport science and has focused on various nutritional and training interventions to enhance athlete performance. In addition, he has expertise in examining nutritional and exercise interventions for optimal muscle and brain health in older adults. He has worked as a personal trainer as well as an athlete consultant for several professional and varsity level sports teams. Forbes is a pr...
2022-10-1836 min
Fire Rescue WellnessEpisode 7: The Old Bull Approach to PT with Dr. Katie DabrowskiIn episode 7, AZ talks to her dynamo friend Dr. Katie Dabrowski about the Old Bull Athletics approach to physical therapy. Katie is a Miami based physical therapist, CSCS and instructor in the Neuroscience program at Nova Southeastern University. We talk about a better approach to physical therapy, treating the whole patient as opposed to simply the injured part, the cash-based physical therapy model and the experience that Old Bull provides to patients from youth and top-level athletes to desk warriors and grandmothers.Katie is passionate about bridging the gap between strength training, injury rehabilitation, and...
2022-10-1139 min
Fire Rescue WellnessEpisode 6: A Mindful Approach to Fire with Wendy LundDid you know you could get a DEGREE in Mindfulness Studies? Well, Wendy Lund did and she’s using that knowledge to help the entire fire service. In today’s episode, Wendy and I talk about weird things Canadians say, her unique degree, how she uses her experience to support Fire and EMS, Reach for Resiliency, #TOBI, and her business Wellth Management, LLC. With over 3 decades of experience as a Professor of Health Sciences, Wendy understands the physiology and pathophysiology of ease and dis-ease. She became increasingly concerned over the educational gap that existed in prep...
2022-10-0443 min
Fire Rescue WellnessEpisode 5: Welcome to Firefighterstraps.com!Today my friend and coworker Luke Peterson steps up to the mic for a second appearance. We discuss how he identified a need for versatile hose and tool straps and his path to becoming a business owner.Luke is a 24-year fire service veteran and currently holds the rank of Lieutenant. As a long-time sports participant and enthusiast, he uses his love for fitness to lead his department’s wellness program where he’s been the coordinator for 15 years. Luke recently started a business creating and selling firefighter straps that help provide efficiency and safety to t...
2022-09-2718 min
Fire Rescue WellnessEpisode 4: Advice for Dietitians Who Want to Work in FireIn this episode of the Fire Rescue Wellness Podcast, I bring back my friend Megan Lautz-The Rescue RD to talk about her path to becoming a dietitian for firefighters and law enforcement officers. Megan fell into the opportunity, but took the reins and leveraged her position to learn as much as she could about public safety .Megan is a Registered Dietitian and strength coach with a Master's in Sports Nutrition. Her mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Prior to joining Fairfax Fire in 2021, Megan worked with Montgomery Coun...
2022-09-2722 min
Fire Rescue WellnessEpisode 3: Small/Medium Sized Department Health and Wellness Program Management with Lt Luke PetersonToday, AZ speaks with Luke Peterson, a fellow lieutenant at her department. Luke has been a friend, fire service mentor, and driving force behind our department's fitness program.Peterson is a 24-year fire service veteran and currently holds the rank of Lieutenant. As a long-time sports participant and enthusiast, he uses his love for fitness to lead his department’s wellness program where he’s been the coordinator for 15 years. Luke recently started a business creating selling firefighter straps that help provide efficiency and safety to the job. He now offers over 20 straps that can be f...
2022-09-2026 min
Fire Rescue WellnessEpisode 2: Nutrition For Firefighters With Megan LautzIn this episode of the Fire Rescue Wellness Podcast, I speak with my friend Megan Lautz- The Rescue RD, about firefighter nutrition. We venture into the topics of caffeine, fiber, and making healthier or at least healthy-ish choices. Megan is a Registered Dietitian and strength coach with a Master's in Sports Nutrition. Her mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Prior to joining Fairfax Fire in 2021, Megan worked with Montgomery County Fire and Police from 2017-2021. While a civilian, Megan has strived to understand the challenges f...
2022-09-1531 min
Fire Rescue WellnessEpisode 1: Launch Of The Fire Rescue Wellness Podcast with Vince ZittnanIn this inaugural episode of the Fire Rescue Wellness Podcast, I speak with Vince Zittnan from Fire and Iron Media and Chicago’s Bravest Stories Podcast. Vince lives, works, and podcasts from Chicago. He is a Career Paramedic and Firefighter. He has served many jurisdictions over his career and has instructed many academies for the Chicago Fire Department. He is the lead instructor for the Fire Department Paramedic bike team and spent the summer of 2019 as the Mobile Medical Response Team’s coordinator. Vince is the executive Fitness Trainer and Owner of PSP training academy whic...
2022-09-1326 min
Forged by FIRE with Ryan RodriquezEpisode 167 - Fire Rescue Wellness with Annette ZappWhen we hear the words “health & wellness” we might think of the umbrella that that phrase covers, or committees that are bogged down in bureaucracy. Being able to identify the elements of health and wellness and how they apply to you are crucial when it comes to staying in the infinite game that is the fire service.
Being able to not only identify the elements that you may need to shore up, but taking action in those elements could be life-saving!
In today’s episode, I talk to Annette Zapp of Fire Rescue Wellness. It’s her mi...
2022-08-2950 min
Enduring The BadgeHow Not Lose Yourself In Your Career- Annette ZappSend us a textIn this episode, we will have Annette zap. She's got 30 years in health and wellness. And she has been a firefighter for 18 years. She's going to tie all that experience up into this podcast and tell you how you can lead a healthier and better life as a first responder. She has got some great tips and wisdom. In this episode, we can learn:👉Why are departments falling so short when it comes to health and wellness; 👉Is it that expensive to have like a health and wellness coach f...
2022-04-1357 min
Code 1 Fire And FitnessEp 20 Annette Zappthis ep we are joined by Annette Zapp from Fire Rescue Wellness we barely scratched the surface of her depth of knowledge, we hope you like it
2021-12-051h 34
EdspireSelf-Care, Trauma, and Being Seen with Annette ZappEdspire Podcast interviews Annette Zapp to go deep with what it means to practice self-care. Educators are a type of first-responder...we can experience trauma directly or indirectly while in the field of education. We cannot discount the impact it has on us...we need to know what is happening, how to get help, and how to lean on each other. We are honored to have Annette with us, to share her expertise. She is a 17-year veteran of the fire service who holds the rank of Lieutenant, owns FireSQFitness, and is a coaching business elevating the wellness of firefighters...
2021-06-231h 10
Monarch Human Performance PodcastAnnette Zapp (FireSQFitness): Mental Health in Fire Fighters.A 16-year veteran of the fire service, Annette Zapp holds the rank of Lieutenant and owns FireSQFitness, a coaching business dedicated to the physical and mental health and wellness of fire fighters worldwide. She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is also credentialed as a NSCA CSCS and TSAC-F, Precision Nutrition Level 1 Coach, a CSNS through the Society of Neurosports and a CISSN through the International Society of Sports Nutrition. She was recently named to an Illinois Senate task force focused on mitigating first responder suic...
2020-10-1642 min
The Fire Inside Podcast - Peer Support for the First Responder Community062 – Creating Mental Resiliency through Meaningful Training – Interview with Annette Zapp and Chris MarellaIn this episode of The Fire Inside Podcast I interview Annette Zapp and Chris Marrella who will be presenting at the 2020 Illinois Firefighter Peer Support Symposium in Chicago on February 20-21, 2020. Click HERE to register for the event! Annette Zapp: A 15-year veteran of the fire service, Annette Zapp holds the rank of Lieutenant on a busy suburban Chicago engine … 062 – Creating Mental Resiliency through Meaningful Training – Interview with Annette Zapp and Chris Marella Read More »
2020-02-1743 min
Podcast Episodes – The Fire Inside Podcast062 – Creating Mental Resiliency through Meaningful Training – Interview with Annette Zapp and Chris MarellaIn this episode of The Fire Inside Podcast I interview Annette Zapp and Chris Marrella who will be presenting at the 2020 Illinois Firefighter Peer Support Symposium in Chicago on February 20-21, 2020. Click HERE to register for the event! Annette Zapp: A 15-year veteran of the fire service, Annette Zapp holds the rank of Lieutenant on a busy suburban Chicago engine … 062 – Creating Mental Resiliency through Meaningful Training – Interview with Annette Zapp and Chris Marella Read More »
2020-02-1743 min
NSCA’s Coaching PodcastNSCA’s Coaching Podcast, Episode 65: Annette ZappAnnette Zapp, Lieutenant Firefighter in Chicago, talks to the Former NSCA Head Strength and Conditioning Coach, Scott Caulfield, about strength and conditioning in the firefighting niche. Topics under discussion include the perks of being a firefighter who is also a Certified Strength and Conditioning Specialist® (CSCS®) and Tactical Strength and Conditioning Facilitator® (TSAC-F®), the typical lifestyles and attitudes of firefighters in general, and common issues that they face both physically and mentally.
Find Annette on Twitter: @FireSQFitness or Instagram: @FireSQFitnessShow Notes“But beyond that, I truly believe that fitness, nutrition, good sleep, good mental health and wellness...
2019-11-0800 minThe Fire Inside Podcast - Peer Support for the First Responder Community048 – How to Adopt Healthier Habits – Interview with Annette ZappIs there a negative behavior or habit in your life that is having a detrimental impact on your emotional/mental health? Would you like to learn how to replace that behavior/habit with a more positive one? In this episode of The Fire Inside Podcast I talk with Fitness and Nutrition Coach Annette Zapp about how we … 048 – How to Adopt Healthier Habits – Interview with Annette Zapp Read More »
2019-09-0248 minPodcast Episodes – The Fire Inside Podcast048 – How to Adopt Healthier Habits – Interview with Annette ZappIs there a negative behavior or habit in your life that is having a detrimental impact on your emotional/mental health? Would you like to learn how to replace that behavior/habit with a more positive one? In this episode of The Fire Inside Podcast I talk with Fitness and Nutrition Coach Annette Zapp about how we … 048 – How to Adopt Healthier Habits – Interview with Annette Zapp Read More »
2019-09-0247 minPodcast Episodes – The Fire Inside Podcast041 – Interview with Annette ZappIn this episode of The Fire Inside Podcast I talk with Annette Zapp of FireSQ Fitness about how the fire service impacted her life in some detrimental ways and how she has grown stronger in response to some of the challenges. You can read more of Annette’s story on her blog HERE. Connect with Annette … 041 – Interview with Annette Zapp Read More »
2019-07-0148 minPodcast Episodes – The Fire Inside Podcast019 – Nutrition, Sleep, and Physical Fitness – Interview with Annette ZappIn this episode of The Fire Inside Podcast I have a conversation with Lieutenant Annette Zapp. Annette is the founder of FireSQ Fitness and has a passion for sharing her expertise in nutrition, sleep, and physical fitness to help the first responder community achieve optimum health both physically and mentally. Annette will be one of … 019 – Nutrition, Sleep, and Physical Fitness – Interview with Annette Zapp Read More »
2019-01-1839 min