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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

52:42

Episode 206: Pflugerville Fire Impact Evaluation with...

Fire Rescue Wellness ·

2025/11/11

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 C...

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5:00

Episode 205 Spotlight: Sleep Deprivation is Lethal...

Fire Rescue Wellness ·

2025/11/04

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. ***** 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...

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54:42

Episode 204: Recruit School and Preparation with...

Fire Rescue Wellness ·

2025/10/28

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...

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8:14

Episode 203 Spotlight: Better Questions, Better Answers

Fire Rescue Wellness ·

2025/10/21

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. ***** 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 TryCreate Affilia...

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72:05

Episode 202: Wildland Firefighter Training with...

Fire Rescue Wellness ·

2025/10/14

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 e...

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5:55

Episode 201 Spotlight: Taking Care of "Future You"

Fire Rescue Wellness ·

2025/10/07

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. ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire ...

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57:09

Episode 200: Training Injuries and Heat-Related...

Fire Rescue Wellness ·

2025/09/30

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 com...

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3:31

Episode 199 Spotlight: Throwing it Back to the OG...

Fire Rescue Wellness ·

2025/09/23

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. ***** 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...

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57:37

Episode 198: From AT for Fire to Firefighting AT with...

Fire Rescue Wellness ·

2025/09/16

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 firsthand what...

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4:23

Episode 197 Spotlight: The Magic of a Shorter Work...

Fire Rescue Wellness ·

2025/09/09

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! ***** 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 ...

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18:46

Episode 196: Firefighter Exercise Snacks with Annette...

Fire Rescue Wellness ·

2025/09/02

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: info@firerescuewellness.org Citations for you: Islam, H., Gibala, M. J., & Little, J. P. (202...

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6:07

Episode 195 Spotlight: Breaking Out of the Echo Chamber

Fire Rescue Wellness ·

2025/08/26

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. ***** 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...

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53:04

Episode 194: Designing a Fire Academy PT Program Part...

Fire Rescue Wellness ·

2025/08/19

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! ***** 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....

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10:30

Episode 193 Spotlight: Medicine on the Fringe with...

Fire Rescue Wellness ·

2025/08/12

Alyson Evans talks about fringe medicine in this week's FRW Spotlight. Hear what she says about CBD and efficacy in the fire service. 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 TryCreate Affiliate Link (20% o...

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39:01

Episode 192: Designing a Fire Academy PT Program Part...

Fire Rescue Wellness ·

2025/08/05

Register 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 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 TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off y...

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5:00

Episode 191 Spotlight: D-K vs. Imposter Syndrome

Fire Rescue Wellness ·

2025/07/29

I get it. Firefighters see black and white, and shades of grey don't exist. Therefore, it's easier for them to believe in absolutes vs nuance. Today's FRW Spotlight outlines why that might not be a great idea. Hear the full 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 ou...

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69:13

Episode 190: NFPA 1580 vs. 1582: What’s New and Why...

Fire Rescue Wellness ·

2025/07/22

NFPA 1582 has been updated and renamed as 1580. Come along on my conversation with Dr. Jacob Mota and Mike Conner as they discuss the changes. Hear Jake's first FRW appearance here Hear Mike's first FRW appearance here So what, now what?!? The NFPA changes may have wide-reaching effects, some unintended. It’s important to know what the guidelines mean. Additional resources: Purchase NFPA 1580 here Dr. Katie Hirsch talks HIIT Link to Policy Implementation Episode Grant Tinsley JOEM paper SMFR ...

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5:40

Episode 189 Spotlight: Long C-19 with Dr. Burriesci, DPT

Fire Rescue Wellness ·

2025/07/15

Acutely, C-19 took the fire service out at our knees, and many members are still suffering from long-term issues. Hear what Dr. Burriesci, DPT, says about some of the impacts. Check out the full-length 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 Affiliat...

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60:10

Episode 188: Compelling Purpose with Tessa Koschel,...

Fire Rescue Wellness ·

2025/07/08

I had the opportunity to meet Dr. Tessa Koschel at the NSCA Northwest regional conference last summer, and I knew we had to be friends. Tessa also recently spoke at the inaugural Women's Tactical Human Performance Summit in OKC Tessa Koschel is married to an Iraq War Veteran who is now an ER Physician, and the daughter of a military family. Dr. Koschel works closely with the first responder population on cognitive control and perinatal performance. Dr. Koschel is the innovator of Fitness Ther...

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4:52

Episode 187 Spotlight: Goal Setting

Fire Rescue Wellness ·

2025/07/01

Goal setting is tricky, and behavioral goals work far better than outcome goals. Terms like "more," "less," and "try" trip us up during execution. Hear about SMAR goal setting in today's Spotlight. 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 Fri...

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