Shows
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 minFire 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 minFire 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 minFire 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 Nutrition Affiliate LinksCheck out my Fringe Affiliate LinkCheck out my TryCreate Affiliate Link (20% off your order)!Check...
2025-08-0539 minFire 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 Nutrition Affiliate 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 minFire 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 minFire 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 minFire 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 minFire 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 minFire 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 minFire 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 00Fire 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 minFire 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 minFire 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
Priority Traffic PodcastEp. 031 | Annette Zapp of Fire Rescue Wellness shares huge insights, her journey through fire and more!In this episode, Annette Zapp shares her journey into the fire service and her challenges as a female firefighter. She emphasizes the importance of firefighter wellness and the need for proactive strategies to offload trauma and stress. Annette discusses the four pillars of wellness: sleep, nutrition, mental health, and movement. She also highlights the impact of shame and gossip in the fire service and the need for self-awareness. Annette challenges the idea of exercising in fire gear and advocates for fireground-specific training instead. This part of the conversation focuses on the challenges faced by female fi...
2024-01-051h 26
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 minFire 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 minFire 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 minFire 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 minFire 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 minFire 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
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 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 minFire 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 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 minFire 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
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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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 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 minFire 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
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 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 minFire 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 minFire 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 minFire 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