Tailboard Talks Firefighter Podcast

Send a text Devote December is a project that Annette from FireSQFitness and I started in 2019.  The point was to honor those Fire and EMS personnel who took their lives and spur action that could save others. Over the past two years, Devote December has continue to evolve  and this episode is all about how we're running 2021. Please follow @DevoteDecember on social media and tag us all throu...

Send a text Most mass-marketed programs or even commercial gym programs are solid on the push, press, and flexion. But as Curt talks about in the episode, there are "Show" muscles and "Go" muscles.  The three areas we're talking about today are all Go, all the time. If your program is lacking in rotation/ anti-rotation, pulling, or sprinting, you're at a supreme disad...

Send a text **Lifestyle Episode Alert** Today Katie comes on and we talk about the morning after.  Specifically the morning after shift.  When I come home ready to check out and shut down, and shes 3 hours into her day and has a to-do list at the ready. Or, that's how it used to be.  But we had to make some changes. This is an episode that can be useful for any season of life that you're...

Send a text In the world of Firefighting, being mobile translates to being effective. But on an individual basis, how much mobility is really needed to keep us safe and injury free? In this episode, Curt and I hit some points on mobility for firefighters.  We talk about the three most important areas to have mobility in, gear upgrades, and how strength training sets the table for mobility. Check o...

Send a text Chris and Curt sit down to talk about their top bodyweight movements for fire/ems and general wellness.  Each gives their top 3 strength builders plus 2 mobility moves. All of the movements are available on either the 4th Shift or LGN Performance Youtube pages. Check them out for thousands of movement videos. Always feel free to reach out to Chris or Curt at @4thShiftFitness or  @LGN_P...

Send a text When LGN opened in 2011, it was a CrossFit affiliate.  Shortly after its first year, the CrossFit name was replaced with "Performance."  Shortly after that, the affiliate status was dropped. It's not a path for everyone or every gym.  But, it allowed LGN to grow its membership numbers, retention numbers, coaches and instilled pride and ownership in the product. If you lo...

Send a text The man that gave me my first real opportunity to transition from an exercise enthusiast who occasionally gives out bad advice, to a legitimate coach who occasionally gives out bad advice. Curt Hanson is a 17 year veteran of the fire service as well as the owner of LGN Performance, a strength and conditioning gym in the suburbs of Chicago. We cover a lot of ground in this one as we go...

Send a text In this episode, you'll get a truly realistic view of firefighter fitness.  Maybe don't worry about being on next years sexy fireman calendar, maybe just don't be the weak link in your crew or department. Just to be clear, that does NOT mean to settle for the minimum standard.  To find out what it means and how to stay in the majority of the fitness continuum, check out...

Send a text Full Disclaimer- I don't really enjoy warm-ups.  They get tedious, repetitive, and kinda boring.   BUT, they are something that I truly have never regretted doing (once I convince myself to do it) In this episode, I share the function, and how to build an excellent warm-up to get you ready for any training session. It's something I'd love to share with your department in...

Send a text What are they and how much of them do you really need? If you've been on a quest for more flexibility, maybe it's time to look at another aspect. Also, how wide is your sidewalk? Find more 4th Shift on youtube and all social media.  Email 4thshiftfit@gmail.com to set up a presentation for your department or to find out about personal training through the truecoach app. Suppor...

Send a text In my efforts to further diversify and grow 4th Shift Fitness, I've started to look at selling articles.  When I went back to look for some to re-do, I found one called "How to build client trust as a digital coach" In this episode, I share my top 3 ideas for being a good coach and Katie joins to share her top 3 things she looks for in a coach (as if she was ever going t...

Send a text One year, 28 episodes, and better than 50% of all those other losers who start a podcast and quit in their first year. (statistics yet to be verified) We're one year in and it's been quite a journey.  I had a ton of really awesome conversations in my head leading up to recording.    I chose not to write them down because I knew I would remember them when the light came on.  A...

Send a text Is it a fad, a hoax, good, bad, or just a fancy way to eat too much? One thing is for sure, referring to someone's "feeding window" is hilarious and makes them sound like livestock. Katie has questions, and I have insufficient answers. What's your take on it? Support the show Affiliate links: Rescue1CBD Use code TAILBOARD for 15% off Frontline Optics use code TAILBO...

Send a text Could it be the end of the Whoop era for 4th Shift Fitness?  I'm nearly two years into wearing the tracker and I've pieced together some 5 am thoughts on the product. In this episode, I run through some things I like and don't like about the Whoop Strap and some of the lessons I've learned along the way.  Remember, treat the patient not the monitor. Plus a possible...

Send a text Warning, the audio level jumps up dramatically at the 90second mark An incredible episode because MY WIFE is on!  We start out talking about how I am stupid and created some compensation injuries on a recent charity ruck. Then she introduces her new segment, to be named later, but she runs the latest influencer trends through the 4th Shift filter. Then we close out with some understand...

Send a text Don't buy into the hype.  Your knees won't explode, your back won't crumble, your neck won't get crushed if you squat. Well, to be honest, those things might happen.  But that's if you do the WRONG squats.  The trick is to find the squat that works for you and a coach you can trust.  That's what I'm talking about this week. There are nearly endless va...

Send a text "They'll tell you that failure is not an option,  that is ridiculous.  Failure is always an option.  Failure is the most readily available option at all times"  Chael Sonnen If you believe the hype, you might fall into the trap that failure is just a normal part of everyday life.  That you HAVE to fail hundreds of times before succeeding.  That you should embrace failure...

Send a text For so many of us, EAP can be the first step to getting some sort of outside help.  In this episode, I go through the process of using EAP.  My personal story of coming to the realization that it was time to reach out is for another day.  But today, I'm giving an inside look at how the EAP process runs in hopes that I can take away a little bit of the fear of the unknown that may...

Send a text In this takeover, you get not one, but TWO experts throwing information your way.  Nate Palin and Hunter Schurrer break down the role of the imposter in strength and conditioning as well as ways to succeed as one. To see more of Nate and Hunter, hit their social pages IG @natepalin and @theperformancesyndicate While you're there, be on the lookout for Pots, Pints, and PR's wh...

Send a text As kids we’re taught to call 911 for help when he have an emergency level concern about our health, safety, or well-being. And the fire service knows to call neighboring departments when the emergency outstrips their resources. Why then, do most departments not call for help with their health and wellness and simply choose to ‘take care of fitness’ in house? When you KNOW better, you c...

Send a text It's easier than ever to scroll through an endless feed of fitness enthusiasts and coaches.  But how are you supposed to know which ones are right for you? It might take a little research.  And by "research" I mean the contemporary definition of scrolling social media.  But, these points can help you get pointed in the right direction. 1. Do you relate to their fitness i...

Send a text There are so many operations on the fireground or ems scene where your grip is the make or break factor.  From pulling hose, pulling the halyard, carrying patients, forcible entry, RIT scenarios, your grip will either be an asset or a liability. Training your grip is important but training it properly is the key.  Using switch grips and straps to make up for your weak little paws isn&a...

Send a text Ryan Mains is a veteran and former Firefighter Paramedic for the Woodstock FPD.  After developing PTSD, Ryan tried several methods of therapy and treatment including EAP, assistance from the Illinois Firefighter Peer Support, and a 30 day stay at the IAFF Center of Excellence. After returning from the Center of Excellence, Ryan felt renewed and strong.  However, the struggles continued...

Send a text Live from the road!  I'm getting into four questions that I've received in person and through social media. 1. Could my wonky hip be causing my knee pain? 2. How can I eat like an A-Hole and still be ripped? 3. Does your department have an annual fitness test?  Should they? 4. When is it OK to work out in fire gear? Go to 4thShiftFitness.com to order your T-shirt and stickers...

Send a text In this episode, I share a small sample of what being assigned to an ambulance during a pandemic has been like and how those experiences developed my opinion on the COVID Vaccine. These are my views, my feelings, and my opinions and do not represent my department, my employer, or my municipality. I do share some details that are meant to educate but may be considered sensitive or trigg...