The Aging Well Firefighter

When we “spring ahead,” we don’t just lose an hour on the clock; we disrupt the internal rhythm that governs sleep, stress, mood, and recovery. Research shows measurable increases in heart attacks, strokes, vehicle crashes, and workplace injuries in the days following the daylight saving time shift. For first responders and anyone living under chronic stress, that one-hour change can hit harder th...

Episode Summary On his 55th birthday, firefighter, EMT, and wellness coach Roy Smalley shares a personal and honest reflection on how years of constant service can slowly dull even the sharpest edge. From marathon memories and burnout realizations to science‑based insights on sleep and readiness, Roy unpacks the difference between staying busy and staying ready. With wisdom from George Eliot, Abra...

Ready to move more in the new year, but frustrated by “all or nothing” workout advice? In this episode, Roy Smalley shares hard-earned wisdom as a firefighter, AEMT, health and safety officer, and longtime fitness coach. You’ll hear: * Why “train or go home” fitness culture is keeping people out—and what actually gets first responders (and everyone else) moving again * The importance of finding mo...

In this special Christmas Eve episode, firefighter, EMT, and coach Roy Smalley reflects on what two of the season’s most unlikely heroes — the Grinch and Ebenezer Scrooge — can teach us about generosity, self-care, and the power of community. For first responders and anyone whose life revolves around service, it’s easy to pour out until you run dry — to confuse “giving” with “going without”. But t...

Episode Summary In this episode of The Aging Well Firefighter , Roy Smalley sits down with Jessica Nowak — founder of Inferno Fitness and Resilience , trauma survivor, and trauma‑informed coach — to talk about how real resilience is built. Drawing from her own personal and professional experiences, Jessica unpacks how high performers can push themselves to exhaustion without realizing it, and how...

Episode Summary Thanksgiving is more than turkey and football—it’s the original American holiday, built on gratitude, resilience, and community. This special Thanksgiving episode takes you from the first colonial feast to today’s firehouses, exploring how one farmer’s decision to feast instead of fast set the tone for a culture of grateful service. Along the way, we’ll connect Benjamin Franklin’s...

Episode Summary In this closing conversation of the Connection Is Medicine series, Roy sits down with Janet Zander and Meghan Christian to explore how communities, systems, and everyday interactions shape our collective health. Janet Zander serves as the Advocacy & Public Policy Coordinator for the Greater Wisconsin Agency on Aging Resources (GWAAR) and is a founding member of the Wisconsin Coalit...

Episode Summary In this episode, firefighter, AEMT, and fitness coach Roy Smalley dives into the motivation behind his recent Firefighter Nation article, “The Fire Service Has a Fitness Problem — and It’s Not What You Think.” After receiving both praise and criticism online, Roy sets the record straight: he’s not separating fitness from the emergency services — he’s separating fitness from the sca...

Episode Summary I hadn’t originally planned to record this short episode. After an intense call, I talk about realizing when you need to press “pause,” and how stepping back to decompress can be an act of strength, not retreat. I talk about recovery, connection, and remembering that caring for others starts with caring for yourself. Key Topics * When the job hits hard * Decompression as maintenanc...

Episode Summary In this second episode of the Connection Is Medicine series, Roy sits down with Mollie Kallas - a professional who bridges clinical insight and front‑line fire service experience. Mollie is the AODA Clinical Supervisor with Church Health Services ; a firefighter and Health & Safety Officer for the Columbus Fire Department ; holds a Master of Science in Addiction Counseling ; and is...

Episode Summary In this opening episode of the Connection Is Medicine series, Roy explores the quiet public‑health risk of chronic loneliness. Through two true personal stories — about AJ, a brilliant but isolated IT specialist, and Ed, a 90‑year‑old widower who thrives through family connection — Roy illustrates how relationships profoundly shape the quality of our later years. Drawing from the U...

Episode Summary Falls don’t just break bones; they reverberate into families, confidence, and independence. In this wrap-up to the Gravity Never Sleeps series, I sit down with my long-time friend and client Lisa Fleischer , former owner of Senior Helpers , to explore an often-unseen side of falls: the aftershocks that caregivers and families endure. Lisa brings more than a decade of experience sup...

Episode Summary In this episode of The Aging Well Firefighter , we flip the script on fall prevention. Instead of only talking about avoiding falls, we dive into something overlooked but life-saving: training how to fall well and, just as importantly, how to get back up safely and confidently. I’m joined remotely by Dr. Eric Meyer , Doctor of Physical Therapy and owner of MVP Rehab & Sports Perfor...

Episode Summary Falls don’t strike at random. They tend to cluster at certain times of day — early mornings, midnight bathroom trips, and the vulnerable days and weeks after a hospital stay. But timing isn’t the whole story. Social factors, community supports, and even the conversations we avoid at home can quietly shape who’s at risk, and how well they recover after a fall. In this episode, I tal...

Episode Summary The most dangerous trip you might ever take isn’t up a ladder or across an icy sidewalk; it’s the ten steps from your bed to the bathroom at 2 a.m. In this episode of The Aging Well Firefighter , Roy Smalley talks with Pam Tinsley, a U.S. Marine veteran, 20-year EMS provider, Advanced EMT, and overnight 911 dispatcher. Pam shares her unique perspective from both sides of the emerge...

Episode Summary Falls aren’t just for the frail. In this episode of The Aging Well Firefighter , Roy Smalley shares his own humbling story of an unexpected fall and why it changed the way he thinks about balance, pride, and prevention. He’s joined by Dr. Michael Grahl, an emergency physician and EMS medical director at SSM Health St. Agnes Hospital, who sees firsthand how falls affect people of al...

Episode Summary In this episode of The Aging Well Firefighter , Roy takes you behind the scenes of his latest article published in Firefighter Nation : “ Accountability Without Alienation: How Shame Undermines First Responder Fitness ”. Through a personal story about one of his first clients, “Tammy,” Roy shares how a tough lesson early in his coaching career reshaped his entire "approach to fitne...

Episode Summary On the fireground, a closed nozzle means zero flow and zero result. The same principle applies to fitness and to life. In this episode of The Aging Well Firefighter , Roy Smalley shares how balance across strength, cardio, flexibility, and balance training is essential for long‑term health and responder readiness. But balance doesn’t stop at fitness — it’s also about how we manage...

Episode Summary Relying on motivation to reach your goals is like trying to paddle a tiny kayak across the ocean — it’s exhausting, slow, and you’ll probably never make it. In this episode, Roy shares real-life coaching stories — including one from his time working in addiction rehab — that reveal both sides of motivation: the spark that gets you started, and the wildfire that can burn you out. Yo...

Episode Summary A personal training client once asked me why I’d bother to enter a race I knew I couldn’t win. For him, competition was all about the scoreboard. For me, it’s about something much deeper. In this episode of The Aging Well Firefighter , I share three powerful race-day stories that reveal why I keep showing up for races I won’t win: to connect with others through shared experiences,...

Episode Summary In this inspiring episode, host Roy Smalley shares personal stories of failure and redemption, exploring why one bad experience shouldn't define you. From a disastrous first run that nearly ended his fitness journey to a mortifying 5th-grade audition for "Oliver!" that silenced his singing dreams, Roy reveals how second chances - fueled by coaching, empathy, and self-grace - led to...

Show Notes Episode Summary In this inspiring episode, which follows Roy’s article on the 2025 Mayville tornado , Roy sits down with Julie Staffin. Julie is the assistant Director and soon-to-be Director of Mayville EMS , as well as Program Director of the Mayville EMS Training Center . Together, they explore the past, present, and future of the Mayville EMS Training Center and emergency services i...

Episode Summary: In this episode, based on my article published here , I share personal stories and lessons learned from my years as a personal trainer and firefighter. I challenge the “all or nothing” mindset in fitness, explore why empathy and flexibility matter more than perfection, and explain how real progress is built on consistency—not intensity. Whether you’re a first responder, a family m...

Episode Summary In this heartfelt episode, Roy opens up about a deeply personal season of loss, stress, and responsibility—and the lessons it taught him about the power of rest. Drawing from his experiences as a firefighter, EMT, fitness coach, and endurance athlete, Roy challenges the “no days off” mentality and explains why rest isn’t a sign of weakness, but a critical part of high performance a...

Companion article: https://open.substack.com/pub/roysmalley/p/myths-we-tell-ourselves?r=2egovz&utm_campaign=post&utm_medium=web In this episode, Roy dives deeper into the stories we tell ourselves—especially the ones that keep us stuck, hesitant, or feeling “less than.” Drawing from his own experiences in fitness, EMS, and coaching, Roy unpacks the myths that shape our choices, from the gym to the...