Fire Rescue Wellness
Welcome to the Fire Rescue Wellness Podcast! My name is Annette Zapp (or AZ), and I'm a Retired Career Firefighter and Ph.D. Student on a mission to ensure that every firefighter feels physically, mentally, and emotionally supported in their work. Join my guests and me as we have the critical conversations that help firefighters stay healthy and well.
Episode 233: Blake Takes Over
Blake enjoyed being a previous guest so much that he's decided he's taking over the podcast-at least for this episode. He asked a ton of questions about creatine and a few other supplements and we also rehashed his recent performance at the Firefighter Challenge World Championships in Las Vegas.
So what, now what?!?
Science is about nuance. Very few questions have black-and-white answers, and most require us to acknowledge the shades of gray. If a scientist or influencer throws around words like always, never, 100%, or other absolutes without acknowledging context or limitations, there's...
Episode 232: Balance with Blake Christenson, Iron Maltese Athletics
Blake Christenson is the definition of a good dude. I met him via IG a few years ago and in person in the summer of 2025 while he was competing at the FF Challenge in OKC.
I recently had the opportunity to listen to his talk at a conference where we were both presenting and his story resonated strongly with me.
Blake Christenson is the owner of Iron Maltese Athletics and has been in the fire service for the last 14 years. His years as a CPT and firefighter have allowed him the opportunity to apply realistic a...
Episode 231: Part II - Peer Support with Firefighter Suzanne Herndon
Today I welcome back Suzanne Herndon for Part II. Hop back and listen to Part I to get caught up.
Suzanne and I talked extensively about the Abermarle County Peer Support program.
So what, now what?!?
Choosing the right peer supporters is important and monitoring the quality of their interactions in an ongoing fashion might be even more important. Hear what she has to say!
Contact Suzanne: [email protected]
Check out Virginia First Responder Support Services
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Episode 230: Part I - The Fire Academy with Firefighter Suzanne Herndon
There's nothing I love more than a great recommendation. Thank you, Justin Spanka, for sending Suzanne my way. She's a true gem.
Suzanne Herndon has been a career firefighter with Albemarle County Fire Rescue for 21 years. Two years ago, she joined the Training Division, where she helps run recruit schools and supports department-wide training.
Herndon currently serves as a co-chair on the Peer Support Team and organizes the department's fitness trainer group.
Suzanne lives just outside Charlottesville, VA with her husband and two English bulldogs, Lucy and Dolly. She loves spending time outdoors...
Episode 229: The Power of Systems with Susan Lopez, MS, RDN, CSSD, LD, TSAC*F
Susan Lopez believes in the power of systems, the importance of being well-muscled and a cool crispy diet dew (a woman after my heart).
As a performance dietitian, Susan takes a multifaceted approach to meeting folks where they are and progressing them in a way that makes sense for their lifestyle. Simple planning like putting water bottles and pre-workout fuel in a basket by your keys helps keep people on track without wasting important bandwidth.
Bio: Susan Lopez has been a dietitian for over 14 years specializing in nutrition and its application in the...
Episode 228: Stop Watering the Weeds with Corporal Aaron Martin
Aaron Martin is a Corporal with OKCFD and has been in the fire service for nearly 14 years, and serving the Metro since 2018. Aaron and his beautiful wife, Krista, have 4 super cool kids, ages 22 down to 7. He enjoys building, wrenching, and riding old Harleys, chilling at White Water Bay with his family, rock climbing, and holding his wife’s purse on long walks down the beach.
So what, now what?!? If you see something (a coworker struggling or obviously in the throes of addiction), say something. It might mean the difference between life and death! "Sometimes it...
Episode 227: Living in the "Grey" with Michelle Bugbee, MS, RD, LDN, CPT
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Michelle Bugbee, MS, RD, LDN, CPT, is a registered dietitian specializing in sports and performance nutrition and the owner of Ignite Performance Nutrition. As a firefighter spouse, she combines professional expertise with personal insight into the unique demands of the fire service, both on and off the job. Michelle is passionate about translating nutrition science into realistic, sustainable strategies that support the health, performance, and longevity of first responders.
So what, now what?!?:
Michelle's SOP: About 80% of daily intake should come from nutrient-dense and...
Episode 226: FDIC Preview with Megs, VFP and AZ
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Megan Lautz, Vanessa Frost-Piedrahita and I will be presenting Firefighter Strong: Fuel, Sleep and Train for the Long Haul at FDIC on 4.21.
In today's episode, hear about the interplay between nutrition, sleep/recovery and training for health and performance and if you want to hear more, come see us in Indy!
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Episode 225 Spotlight: Eccentric Training with Dr. Krentz
Dr. Krentz and friends are fans of ETFE (emphasizing the f-ing eccentric), and today you'll hear about the science behind eccentric training and why firefighters should consider exploring it.
Catch the original episode here and please give us a review and a 5-Star rating!
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Episode 224: Academy and Training Updates with Michael Pericht, CSCS
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Catch Mike's previous episode here
Mike Pericht is a certified strength and conditioning coach and TSAC-F, former professional athlete and currently serves as a newly promoted lieutenant at a fire agency in Illinois. He is Morgan's husband and the dad of three busy kids (and 2 dogs).
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**Announcement: After the Spotlight 225 episode, the podcast will transition to a once-per-month release. Please contact me if you have topic suggestions.
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Episode 223 Spotlight: Lifestyle Change with Lt Joe Lissman
Lt Joe Lissman was one of my favorite co-workers when I was still on the job. We worked together as medics, officers and finally briefly in our maintenance shop.
Hear the original episode here.
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Episode 222: IAFF Female Health and Safety Committee with Corey, Laura and Tessie
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Click here for the guest bios
The IAFF recently formed a new committee, the Female Firefighters' Health and Safety Committee, and today you'll get to hear from three proud members: Oklahoma City Firefighter Tessie Taleu, San Jose Firefighter Corey Condren, and North Carolina firefighter Laura Leigh Bransford.
We chatted about gear fit, recruitment and retention, female-specific cancer concerns, research and health and safety topics for the fire service at large.
Link to Meredith and Cassandra's Gear Fit Episode
Please contact these committee...
Episode 221 Spotlight: Decoding Diet Culture with Christina Montalvo
Christina Montalvo is a Chicago-area business coach and a dear friend. In this episode of the FRW podcast, she unpacks diet culture and how it may show up in firehouse conversations.
Check out the original episode here and please give the podcast a 5-Star rating and review.
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Episode 220: Running on Empty: The Hidden Cost of Fatigue with Annette Zapp, CSCS*D
Sometimes (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.
<...Episode 219 Spotlight: Coordinating Wellness with Brandon Dreiman
In this Spotlight episode, you'll hear about how Brandon Dreiman helped manage wellness in the Indianapolis Fire Department.
In the full episode, available here, you can follow Brandon's journey from rock bottom to being a wealth of resources for his co-workers.
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Episode 218: Researching the Volunteer Fire Service with Allie Barry, PhD
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You may not know this, but I’m originally from South Dakota. When I met Allie Barry, who is researching the volunteer fire service in my home state, I knew we needed to connect.
Allie Barry, PhD, is an Assistant Professor in the School of Health and Human Sciences at South Dakota State University where she teaches in the exercise science program. Her research focuses on improving cardiorespiratory fitness through increased levels of physical activity, leading to the development of specific Wellness Fitness Initiatives in fire dep...
Episode 217 Spotlight: Pizza and Parking- The Small World of Tactical with AZ
Casey 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
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Episode 216: Firefighter Challenge Competition and Training with Sarah McGill and Shantel Lund
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In October, the Firefighter Challenge National Championship was hosted in Oklahoma City by OSU-OKC. I took advantage of home turf and scheduled an in-person podcast recording with two incredible firefighters, and then, unfortunately, got sick and had to reschedule. Hear what they have to say about competing and training in today's FRW Podcast episode.
Sarah McGill
Sarah McGill has been a Lexington firefighter for 12 years and a paramedic for 10 years. She currently rides Engine 1 in downtown Lexington. This is her fourth year competing...
Episode 215 Spotlight: Field Research and Programming for Fire with Andrew Jagim and Joel Luedke
Dr. Jagim and Joel Luedke, ATC are doing great work together in Wisconsin. Hear about some of their research as well as their interventions in this week's Spotlight. The full original episode may be found here: https://www.firerescuewellness.org/podcast/episode-49-firefighter-research-with-andrew-jagim-phd-and-joel-luedke-atc
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Episode 214: Conquering the New Year with Cindy McKnight, NCC, LCPC
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Hear Cindy's previous episode
So what, now what?!?
New Year, same you? Amazing. Setting an intention for your life is step one to making sure that 2026 is off to an incredible start!
Connect with Cindy and Living Pono Counseling
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Episode 213 Spotlight: From Baseball to Firefighting with Michael Pericht
Mike had a short career in minor league baseball, then decided he wanted to be a firefighter. Hear about he he helps manage the health and wellness program at his department. You can hear the full original episode here: https://www.firerescuewellness.org/podcast/episode-45-medium-sized-department-health-and-wellness-program-management-with-mike-pericht-cscs
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Episode 212: World's Strongest Woman with Sarah Johnson, CSCS
Congratulations to Coach Sarah Johnson! She recently won the title of the World's Strongest Woman. Hear about her training, her previous career as a firefighter, moving across the country to train with the best coach in the Strongman business and much more.
Check out Sarah's previous episode here!
Contact Sarah for Coaching
Coach Alec on IG
Coach Travis Mash on IG
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Episode 211 Spotlight: Mitigating Risk of Death with AZ
This 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
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Episode 210: Creating Structure within Chaos with Sebastian Olave, MS, SCCC, USAW-1
My guy Sebastian specializes in creating order out of chaos for first responders. Check out the great conversation we had a few weeks ago.
Sebastian Olave has been in the strength and conditioning industry since 2010. He has worked at various levels including youth and collegiate athletics, private training facilities, Olympic weightlifting, and most recently as a Strength and Conditioning Coach and Exercise Physiologist for the Austin Public Safety Wellness Center. His mission is to empower the first responders he serves to achieve lifelong wellness, or simply put, “to help the helpers.” He obtained his Bachelors and Masters degre...
Episode 209 Spotlight: HRV Explained with Dr. Mark Abel
Check out this great explanation of Heart Rate Variability (HRV) from Dr. Mark Abel, from the University of Kentucky. You can hear the full original episode here: https://www.firerescuewellness.org/podcast/episode-43-firefighter-research-with-mark-abel-phd
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Episode 208: Seattle Fire Part II with Manny Romero, MS, CSCS, TSAC-F, EP-C
Manny is back, and this time he is speaking about incumbent health and wellness. Check out his recent episode here: Episode 204
So what, now what?!?
Finding a proponent and champion at the Chief level is incredibly helpful when instituting new programs such as hydration and nutrition or decon! Hear about the collaboration at Seattle Fire.
Registration for the 2026 Women's Tactical Human Performance Summit starts on 12.15.25. Check out the landing page here.
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Episode 207 Spotlight: Brain Injury Awareness with Dr. Chung
In this week's Spotlight, Dr. Chung speaks about concussion physiology and treatment. Firefighters should be heads up (pun intended) about brain injuries. You can hear the entire original episode here.
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Episode 206: Pflugerville Fire Impact Evaluation with Vanessa Frost-Piedrahita
Vanessa is back, and this time she's talking about the recently completed Impact Evaluation conducted by Pflugerville (TX) Fire. Shout-out to some previous podcast guests for their mentions in the episode. Their episodes are linked at the bottom of the show notes.
You can take a look at the report here:
So what, now what?!?
Data should drive decisions, but in order for that to occur effectively, the data needs to be collected, housed and handled properly!
Download the report
Hear from Chief Perkins
Check o...
Episode 205 Spotlight: Sleep Deprivation is Lethal with Dr. Allison Brager
The consequences of sleep deprivation in public safety and the military are indisputable. Hear what Dr. Allison Brager, Army Major and Sleep Neuroscientist, has to say in this week's Spotlight. Tune in to the full original episode here.
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Episode 204: Recruit School and Preparation with Manny Romero, MS, CSCS, TSAC-F, EP-C
It only took three years, but I finally got Manny Romero on the podcast (and now we already have a part 2 booked!)
Manny Romero is the Health and Fitness Coordinator at the Seattle Fire Department, a role he has held since 2022. He brings a diverse background in tactical and performance training, having worked with the U.S. Army’s Holistic Health and Fitness (H2F) program, Navy Fitness, and Point Loma Sports Performance. Manny holds a B.S. in Kinesiology from San Diego State University and an M.S. in Kinesiology from Point Loma Nazarene University. He is...
Episode 203 Spotlight: Better Questions, Better Answers
Ask a better question, get a better answer-at least when you're querying an expert. Unless you're a guru, answers are nuanced, and context matters! Hear the original episode here.
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Episode 202: Wildland Firefighter Training with Austin Womack, MS, CSCS, TSAC-F, CF-L1e
In today's episode, you'll hear about training for Wildland Firefighters from Austin Womack, owner of Rugged Athlete.
Austin Womack is a strength and conditioning coach, wildland firefighter, Army Infantry Officer, and owner of Rugged Athlete LLC. His company's mission is to lead from the front in facilitating a new era of human performance in wildland firefighting. Austin accomplishes this by blending his hands-on experience as a firefighter with his 11 years of professional coaching experience. His diverse coaching experience ranges from working as a fitness specialist for multiple fire departments and as a strength and conditioning coach in p...
Episode 201 Spotlight: Taking Care of "Future You"
Life runs at hyper speed, and sometimes simply setting yourself up for success in the future helps more than you could ever anticipate! I use the concept of taking care of future me a lot as it applies to health and wellness, but in today's Spotlight you'll hear some anecdotes about how this concept applied to me in the wild. Check out the original episode here.
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Episode 200: Training Injuries and Heat-Related Illnesses with Dr. Kelly Kennedy, CSCS
Kelly Kennedy is back, and today we're talking about academy injuries and heat-related illnesses. As always, there were side tangents, and today included one on the nasty taste of essential amino acids (BLECH!) and the Society for Sport Neuroscience Conference.
Kelly has been the exercise physiologist for a large police agency in the southeastern US for over 25 years. She's a fellow nutrition nerd (Yay ISSN!!) and conference homie. She also owns and operates Fit-to-Enforce, an educational company that trains law enforcement officers in health and wellness interventions.
So what, now what?!?
...
Episode 199 Spotlight: Throwing it Back to the OG Episode with Vince Zittnan
I fought starting a podcast for five years. But once I did, I was so happy I took the plunge. Now we're three years in and Episode 200 is looming. Hear a little bit from my very first episode with Vince Zittnan from Fire and Iron Media, my production company. Check out the original episode here.
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Episode 198: From AT for Fire to Firefighting AT with Maura Shea
Two things can be true at once. Maura Shea is one of the best speakers and podcast guests I've ever had, and Maura Shea absolutely hates being on podcasts. In fact, she's now been on a grand total of three, and they've all been with me!
I'm so appreciative of her time, insight, and expertise, and you're going to love hearing about her transition from being an Athletic Trainer for firefighters to being a firefighter who works as a contract AT.
So what, now what?!?
Mo experienced...
Episode 197 Spotlight: The Magic of a Shorter Work Week with James Geering
Almost two years ago, James Geering originally appeared on my podcast (catch the entire episode here), and since then, several departments across the country have adopted a shorter work week. We need to keep pushing toward creating healthier work environments for firefighters because change is possible!
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Episode 196: Firefighter Exercise Snacks with Annette Zapp, CISSN, CSCS*D
Exercise 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: [email protected]
Citations for you:
Islam, H., Gibala, M. J., & Little, J. P. (2022). Exercise snacks...
Episode 195 Spotlight: Breaking Out of the Echo Chamber
Innovation is found outside of silos and sometimes you learn the most in places you might not belong. AZ recaps echo chambers in this week's FRW Spotlight.
Hear the entire original episode here.
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Episode 194: Designing a Fire Academy PT Program Part II with Annette Zapp, CSCS*D
Check 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, Repeat
Hit this link to request a consult to figure out your training academy challenges!
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