Keep the Promise Podcast - Fire Service Lessons for Strength, Resilience, and Real Life
By Keep the Promise
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Category: Self-Improvement
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Subscribers: 6
Reviews: 1
Episodes: 92
Jimmy
Jan 19, 2023
Good firemen trying to leave things better than they found. Proud and envious of their courage to step out of their comfort zone.
Description
Keep the Promise Podcast is built on lessons from the fire service. It’s for anyone who wants to get stronger, become more resilient, and be ready for real life.
Host TJ shares practical advice on fitness, recovery, mindset, and performance. You’ll learn how to handle stress, build a body that holds up, and show up better at work, at home, and when it matters most.
With nearly two decades in the fire service, TJ shares real experience, honest lessons, and practical insight.
You’ll learn about:
- building strength and conditioning for real life
- preventing injury and recovering well
- improving nutrition, energy, and performance
- building mental toughness and handling stress
- staying disciplined, consistent, and ready
- applying fire service lessons to everyday life
From solo episodes to guest interviews, each episode helps you get stronger, think clearer, and become harder to break.
Hit subscribe and start building a stronger body, a steadier mind, and a life you can be proud of.
| Episode | Date |
|---|---|
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094. Fear Of Failure Is An Excuse You Tell Yourself [Part 2]
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May 20, 2026 |
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093. More Than The Patch On Your Sleeve [Part 1]
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May 06, 2026 |
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092. Consistently Interested In Life [Part 2]
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Apr 22, 2026 |
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091. The Fire Service Will Take As Much As You Let It [Part 1]
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Apr 08, 2026 |
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090. Leatherwork, Fitness & What Makes a Good Firefighter [Part 2]
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Mar 25, 2026 |
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089. Fatherhood, Firehouse Culture & Finding Your Place Again [Part 1]
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Mar 11, 2026 |
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088. Is Telling Your Story Self-Centered… or Service? (Part 2)
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Feb 25, 2026 |
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087. When the Phone Stops Ringing: The Real Shock of Retirement (Part 1)
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Feb 11, 2026 |
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086. Don’t Take the Fire Service So Seriously [Part 2]
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Jan 28, 2026 |
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085. The Firefighter Fixer Trap (And How To Break Out) [Part 1]
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Jan 14, 2026 |
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084. Goodbye...
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Dec 31, 2025 |
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083. It’s Okay Not To Be Okay… But Stop Pretending You’re Fine [Part 2]
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Dec 17, 2025 |
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082. The Boiling Frog Problem: How Trauma Creeps Up on Us in the Fire Service [Part 1]
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Dec 03, 2025 |
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081. Training In Turnout Gear Could Be Wrecking Your Health [Part 2]
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Nov 19, 2025 |
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080. The Gear That's Killing Firefighters [Part 1]
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Nov 05, 2025 |
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077. Don't Wear Your Uniform Home [Part 2]
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Sep 24, 2025 |
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076. The “Goldilocks” Decon That Firefighters Will Actually Use [Part 1]
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Sep 10, 2025 |
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075. The Failures Make Me Who I Am [Part 3]
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Aug 27, 2025 |
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074. You'll Learn Something From Everyone You Work With [Part 2]
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Aug 13, 2025 |
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073. The Real Cost of Promotion in the Fire Service [Part 1]
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Jul 30, 2025 |
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072. There Are Two Types of Senior Men: Which One Are You? [Part 2]
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Jul 16, 2025 |
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071. Senior Man Is a Title You Have to Earn: Frontline Optics [Part 1]
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Jul 02, 2025 |
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070. People Love Us, Don’t Let Them Down: Bobby Eckert [Part 3]
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Jun 18, 2025 |
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069. The Working Fire Is The Great Equalizer: Bobby Eckert [Part 2]
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Jun 04, 2025 |
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068. Fires Are The Easiest Part of the Job: Bobby Eckert [Part 1]
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May 21, 2025 |
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067. The Fire’s Out, But the Stress Stays: Finding Peace After the Chaos [Part 3]
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May 07, 2025 |
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066. Shake It Off: The Firefighter’s Way to Release Trauma [Part 2]
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Apr 23, 2025 |
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065. The Trauma Doesn’t Retire: FDNY’s Rob Cefoli on Healing After the Job [Part 1]
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Apr 09, 2025 |
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064. The Job's Not Meant For Everyone [Part 2]
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Mar 26, 2025 |
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063. Don't Let Your Ego Get In The Way [Part 1]
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Mar 12, 2025 |
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062. Addressing Duty Bound Grief: Building Mental Resilience for First Responders [Part 2]
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Feb 26, 2025 |
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061. Duty Bound Grief: Unpacking Hidden Wounds in the Fire Service [Part 1]
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Feb 12, 2025 |
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060. The Key To Thriving Under Pressure
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Jan 29, 2025 |
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059. The Firefighter's Guide To Building Momentum in the New Year
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Jan 15, 2025 |
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058. Embrace New Challenges and Come Back From Failures: Hailey Green [Part 2]
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Jan 01, 2025 |
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057. Beyond Resolutions: A Guide to New Beginnings
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Dec 18, 2024 |
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056. We Have a Standard to Uphold: A Journey of Endurance, Mentorship, and Firefighting [Part 1]
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Dec 04, 2024 |
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055. You're Off Probation, What Now?
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Nov 20, 2024 |
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054. Find Your Why: The Firefighter's Guide to Passion and Brotherhood [Part 2]
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Nov 06, 2024 |
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053. Making Tough Calls: Leadership Beyond the Obvious
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Oct 23, 2024 |
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052. Don't Just Talk About It: Legacy, Mentorship, and Rediscovering Purpose [Part 1]
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Oct 09, 2024 |
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051. Saving Ourselves: Practical Suicide Prevention for First Responders
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Sep 25, 2024 |
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050. Love You, Don't Die - Sammy Freyta [Part 2]
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Sep 11, 2024 |
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049. People Are Your Primary Resource
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Aug 28, 2024 |
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048. Love You, Don't Die - Sammy Freyta [Part 1]
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Aug 14, 2024 |
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047. Save the Next 100 - Sean Conant [Part 2]
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Jul 31, 2024 |
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046. Do Not Be Discouraged By The Critics: Crafting Better Gear with Sean Conant [Part 1]
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Jul 17, 2024 |
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045. The Implications of Marijuana Rescheduling for Firefighters [Part 2]
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Jul 03, 2024 |
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044. The Implications of Marijuana Rescheduling for Firefighters [Part 1]
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Jun 19, 2024 |
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043. Do The Thing That Everyone Is Afraid Of - Imposter Syndrome [Part 2]
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Jun 05, 2024 |
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042. Battling the Fears Within: A Firefighter's Tale of Imposter Syndrome [Part 1]
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May 22, 2024 |
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041. This Job Is Supposed to be Fun - Fire Athlete [Part 2]
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May 08, 2024 |
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040. Let's Give Them That Flame They Used to Have - Fire Athlete [Part 1]
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Apr 24, 2024 |
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039. Your Breathing Is A Stress Response - Joey Scrivani [Part 2]
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Apr 10, 2024 |
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038. We Don't Understand Trauma - Joey Scrivani [Part 1]
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Mar 27, 2024 |
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037. It's Okay To Be Passionate About The Job - Dave Angelo [Part 3]
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Mar 13, 2024 |
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036. There's Something To Be Said For Shared Discomfort - Dave Angelo [Part 2]
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Feb 28, 2024 |
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035. 10% Of The People You Work With Are Assholes - Dave Angelo [Part 1]
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Feb 14, 2024 |
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034. Retiring Without Losing Your Sense of Purpose: Jim Burneka's Journey [Part 2]
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Jan 31, 2024 |
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033. Hanging Out With Our Friends and Going on Adventures: Jim's Crusade for Firefighter Health [Part 1]
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Jan 17, 2024 |
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032. We Are Not Firefighters, We Are Humans Performing As Firefighters: Shooting from the Hip With Stack [Part 2]
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Jan 03, 2024 |
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031. I Want To Know What Broke Somebody And What Brought Them Back: Shooting from the Hip With Stack [Part 1]
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Dec 20, 2023 |
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030. I Will Always Want To Be Useful On A Team: Katy Garroway's Fire Service Return [Part 3]
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Dec 06, 2023 |
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029. From Day One to Year One: Our Journey of Growth
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Nov 22, 2023 |
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028. Jumping Into Nothingness And Trying to Figure It Out Yet Again: Katy Garroway's Journey of Service [Part 2]
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Nov 08, 2023 |
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027. If You Buy In, You're Good: Katy Garroway's Journey Into the Military and the Fire Service [Part 1]
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Oct 25, 2023 |
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026. Anxiety is a Paper Tiger: Dave Smith's Journey of Transformation [Part 2]
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Oct 11, 2023 |
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025. Do Not Suffer In Silence: Raw Reflections with Dave Smith [Part 1]
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Sep 27, 2023 |
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024. Breaking the Silence: Tackling Firefighter Suicide Head-On
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Sep 13, 2023 |
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023. The Path Less Taken: Reshaping Your Fire Service Journey with Nick Lindsay
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Aug 30, 2023 |
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022. Turning the Tables - The Catalyst Behind Keep the Promise
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Aug 16, 2023 |
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021. The Resilient Firefighter: Unraveling CBD's Secrets with Jon Vought
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Aug 02, 2023 |
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020. Squeeze as Much Good Out of the Time You Have Here: Dave Angelo's Incredible Story [Part 2]
|
Jul 19, 2023 |
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019. Nobody Gets Out of This Alive: Dave Angelo's Incredible Story [Part 1]
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Jul 05, 2023 |
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018. The Revolution Starts Here: Stack, Stephanie, Mike, and TJ's Blueprint for Effecting Change in the Fire Service
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Jun 21, 2023 |
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017. High Hopes: Exploring Medical Marijuana in the Fire Service
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Jun 07, 2023 |
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016. Confronting the Realities of Line of Duty Deaths
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May 24, 2023 |
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015. From Cook to Lieutenant: Leadership Lessons and Firehouse Cooking with Brian Yonkin
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May 10, 2023 |
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014. Getting Along With Females in the Firehouse: Lessons from Stephanie White
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Apr 26, 2023 |
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013. I Have Zero Tolerance for Excuses: The Firefighter Coach
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Apr 12, 2023 |
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012. If I Train Them Right I Can Play Forever: Bob McCaa
|
Mar 29, 2023 |
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011. You Are Capable of More Than You Can Imagine: A Smoke Diver's Perspective
|
Mar 15, 2023 |
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010. Fighting Fire and Mental Health Stigma: A Candid Discussion with Stack from The Things We All Carry
|
Mar 01, 2023 |
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009. Transforming Stress into Strength: Laura's Story
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Feb 15, 2023 |
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008. Finding Strength in Adversity: Mike Nasti
|
Feb 01, 2023 |
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007. The Power of Discipline: Dan McKinney's Transformation
|
Jan 18, 2023 |
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006. Navigating Life After a Line of Duty Death: A Conversation with Andy Hoffman
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Jan 04, 2023 |
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005. Maximizing Your Leadership Capital: Strategies for Navigating Challenges and Choosing the Right Hills to Die On
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Dec 21, 2022 |
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004. Go On Vacation More Than Once a Year - Burnout [BONUS EPISODE]
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Dec 07, 2022 |
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003. Caffeine, Chili Dogs, and Vegans - Amy Goldsmith, RDN, LDN
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Nov 23, 2022 |
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002. I Will Provide Opportunities, But I Will Not Be Fair - Shift Expectations
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Nov 16, 2022 |
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001. Why We're Here - Intro Episode
|
Nov 07, 2022 |