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PODCAST

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.

health & fitness entrepreneurship

All Episodes

59:58

Episode 186: More Whiskey, Wine and Whining with Jay...

Fire Rescue Wellness ·

2025/06/24

In today’s episode, Dawes and I kicked back with some crispy beverages and reflected on fire academy training. It’s a hot topic among instructors, and in my opinion, too often, random acts of fitness dominate the physical training sessions. But here’s the thing...during the 24-1 OSU-OKC academy, I implemented a structured and ability-based program that helped recruits lose body fat, gain skeletal muscle, and improve their 1.5-mile run times (all statistically significantly). And we did all th...

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7:39

Episode 185 Spotlight: Nutrition Basics for...

Fire Rescue Wellness ·

2025/06/17

Maureen Stoecklein is a retired firefighter and current dietitian for the Detroit Tigers. Today, Moe shines a spotlight on nutrition basics for firefighters. Hear the original episode here. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCrea...

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39:22

Episode 184: Infrared Sauna Use in Fire

Fire Rescue Wellness ·

2025/06/10

In today's episode, Dr. Burgess and I chatted about a singular study he conducted using an infrared sauna in firefighters who were conducting training evolutions. Much more research needs to be conducted before making overarching recommendations in fire. Dr. Jeff Burgess is the Associate Dean for Research in Public Health, Community, Environment, and Policy at the University of Arizona. Dr. Burgess's research interests include respiratory toxicology in firefighters and smoke inhalation victim...

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4:27

Episode 183 Spotlight: Attacking Academy Training...

Fire Rescue Wellness ·

2025/06/06

The objective: Prepare academy recruits for the physical demands of the job. The typical result: Certain fitness metrics improve, injuries occur among some recruits, and it remains unclear whether these gains actually enhance job performance. Sport science has entered the chat and labs such as Dr. Mota's are looking at what really matters and what translates to performance. Hear the entire original episode here ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Wai...

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39:25

Episode 182: Research Considerations with Annette...

Fire Rescue Wellness ·

2025/06/03

Get involved in the female firefighter body scanning project! Hear the previous FRW Podcast Episode here So 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 here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check...

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9:30

Episode 181 Spotlight: The Risk of Unfit with Dan...

Fire Rescue Wellness ·

2025/05/30

The state of unfitness in our country puts the United States at both a national security and public safety risk. Hear Dan Bornstein's take on the situation and listen to the entire episode here. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my ...

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31:21

Episode 180: Needs Analysis for Health and Wellness...

Fire Rescue Wellness ·

2025/05/27

I’m teaching my fourth cohort of Building Your Career in Fire: A Health and Wellness Professionals' Roadmap (you can join the waitlist for the next one here). While fire departments need support, they often don’t know exactly what they need—and neither do the professionals trying to help them. That's where the comprehensive needs analysis comes in. Most departments struggle quietly until the status quo becomes unbearable. Then, they rush into solutions without a clear plan, which the ne...

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10:15

Episode 179 Spotlight: Helping Ourselves First

Fire Rescue Wellness ·

2025/05/23

In today’s Spotlight, I discuss caring for ourselves before turning to others for help. Don’t get me wrong—asking for help is valuable! But if you’re unwilling to take even the smallest steps on your own, no outside support will truly make a difference. Bottom line: You can't outsource the entirety of your health and wellness! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... I...

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54:45

Episode 178: Supporting the Spouses and Fire Families...

Fire Rescue Wellness ·

2025/05/20

In today's episode, you get to meet Raquel Lorenzen. If that name sounds familiar, you may have heard a previous episode with her spouse, JLo! You can listen here if you missed it. Raquel Lorenzen is blessed to be married to her high school sweetheart, Lt. Justin Lorenzen, also known as “Jlo," for 20 years, and looks forward to each new adventure life brings. They have two amazing sons, Noah and Braxton, and love to support their many passions as they grow into the men they are supposed to be...

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9:30

Episode 177 Spotlight: Strength Sports with Sarah...

Fire Rescue Wellness ·

2025/05/16

Join incredibly strong firefighter Sarah Johnson as she recaps the three strength sports she participates in. Sarah recently moved across the country to be closer to her coach, Alec, and I'm working on getting her back on the show! Hear the original episode here ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition ...

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50:49

Episode 176: Wherein Chaos Enters AZ's House with...

Fire Rescue Wellness ·

2025/05/13

Last week I requested listener questions and as usual, one of you delivered! (Thanks Paul P!) Previous guests Megan Lautz (The Rescue RD) and Vanessa Frost-Piedrahita (FirefighterStrengthCoach) answered questions and basically created chaos around the kitchen table. They also ate all my Ratio yogurt (which is honestly fair because it's the BEST and has 25g protein). So what, now what?!? Getchu some friends who come from across the country to support you when you have a crAZy idea like hosting...

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8:03

Episode 175 Spotlight: What Ifs

Fire Rescue Wellness ·

2025/05/09

In today's episode I talk about how my crappy vision may impart some knowledge on why you might find it challenging to get started on your own health and wellness journey. Check out the original episode here ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link ...

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21:03

Episode 174: The Importance of Stories with Annette...

Fire Rescue Wellness ·

2025/05/06

Final chance to donate to Arati's Go-Fund-Me Last chance to join us for the Women's Tactical Human Performance Summit! Use the code FRW20 for 20% off at Fluid Nutrition Today'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...

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8:41

Episode 173 Spotlight: Annual Fitness Testing with...

Fire Rescue Wellness ·

2025/05/02

In this week's FRW Spotlight you'll hear from Vanessa Frost (or VFP as I call her) regarding the fitness testing conducted at Pflugerville fire. You an hear the entire episode here. Email Vanessa to get access to the manifesto: vfrost@pflugervillefire.org ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Affiliate Links Check out my Fringe Affiliate Li...

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49:46

Episode 172: Listening When Our Body Whispers with...

Fire Rescue Wellness ·

2025/04/29

Last chance to get registered for the Women's Tactical Human Performance Summit! Live and Virtual options available 5.9.25! Check out Tyler's previous episode! Today, you'll get to hear once again from Tyler Barrett. She's a Savannah Engineer and a strength and conditioning coach who runs 100-milers for fun. <AZ EDIT: ewww> So what, now what?!? When your body whispers, listen- otherwise it might start to scream at you! Email Tyler: tyler.barrett@savannhaga.gov Abbie Smith Ryan's p...

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7:52

Episode 171 Spotlight: Wellness Professional Spotlight

Fire Rescue Wellness ·

2025/04/25

There are many different health and wellness professionals that can positively impact firefighters and fire departments. I talk a lot about Athletic Trainers, but in today's FRW Spotlight I shine the light on the others. You can hear the original episode here. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Affiliate Links Check out my Fringe Affilia...

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64:53

Episode 170: The Power of a 30-year-old Photo

Fire Rescue Wellness ·

2025/04/22

This episode originally aired in the spring of 2023, long before I knew I’d one day call Oklahoma home. This past Saturday, I attended the 30th anniversary ceremony of the Oklahoma City Bombing. A recurring theme throughout the event was the “Oklahoma Standard”—a powerful way of showing up for others that I’ve now witnessed firsthand. After the ceremony, I spoke with my mentor, Jorge Carvajal, about his experience. I learned for the first time that he responded to the bombing as part of a FEM...

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8:16

Episode 169 Spotlight: Bullet Points are Bullsh**t!...

Fire Rescue Wellness ·

2025/04/18

In today's Spotlight Episode, Joey Antonio riffs on sport supplements and how telling a story is important when educating. You can hear the entire original episode here. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSle...

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46:16

Episode 168: Finding Balance with Jay Dawes, Ph.D., CSCS

Fire Rescue Wellness ·

2025/04/15

Register for the Women's Tactical Human Performance Summit Today’s guest is Dr. Jay Dawes—one of the pioneers in tactical performance and research. Jay and I first connected nearly six years ago, and now we’re colleagues at Oklahoma State University. In this episode, we explore what it means to find balance in training. Jay shares a memorable analogy about plate spinners at the circus—when one plate starts to wobble, it just needs a small touch to start spinning again. It’s a simple but power...

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10:03

Episode 167 Spotlight: DIY Shortcomings

Fire Rescue Wellness ·

2025/04/11

In this week's FRW Spotlight Episode, AZ digs into the challenges with DIY. Tune in and make sure to share the episode with another agency! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off you...

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