How’s everyone doing? Just wanted to come back after being a way for a bit. Vacations, a wedding, back to school. I let my routine get off and I really started to feel it! Wasn’t doing my breath work, missing morning sunlight sessions. I started thinking to myself last week, why do I feel like crap? Then it hit me. I let myself slide back into my old routine. So I’m starting back, making the conscious effort to get back in. Morning and evening breath work, using the AI tool for my daily plan. This stuff really works, but it needs to be a daily habit. You will see the contrast quickly by letting it all slide. Thank you again John for all you do. You are really helping all of us.

On duty today, busy night last night, rallied the crew for an hour of Yin Yoga from a YouTube channel and we were left stoked and feeling better than we had. Definitely eye opening to say the least for all of us but it is going to be a new thing. Even the new guys who are still limber were on it and lining out next set. Challenge accepted! Wanted to pass it on to the group.. get your crews on board (hence John’s recent IG post) and let’s roll! It’s legit. Let us know how it goes on your end and let’s make it part of the day just like daily’s and dinner. Get em’

You passed the CPAT years ago. When was the last time you actually tested your engine? Here's why it matters. VO2 max is the single strongest predictor of how long you live. Stronger than cholesterol. Stronger than blood pressure. It's the size of your aerobic engine, and every fire you fight is a max effort event that draws on it. NFPA says every firefighter needs a 12 MET engine to do this job safely. Most firefighters over 40 can't hit it. Not because they're lazy. Because nobody ever measured it. You get a physical, maybe an EKG, and you're back on the rig. Nobody puts a number on the one system that decides whether you walk out of a working fire or get carried out. So let's put a number on it. Here's the test. It's called the Cooper Test, and it's been used by militaries and fire academies for over 50 years because it works with zero equipment. Warm up for 10 minutes. Then run, jog, or walk as far as you possibly can in 12 minutes. A track is ideal so you can count laps, but a treadmill works too. Write down your total distance. That distance converts directly to your estimated VO2 max. The further you cover, the bigger your engine. Cover about 1.5 miles and you're right around the 12 MET job standard. Come up short and now you know exactly what you're training for. I put the full test instructions, the conversion chart, and the training plan to raise your number in one doc. [Take The Engine Test here] No guesswork. No hiding. Just your number and a plan. Stay calibrated, John

https://youtu.be/dtj3SrtbDog?si=Rs9idLW2bg5_IbpA

After working with firefighters and first responders, I’ve noticed something important. The things that make the biggest difference aren’t complicated. Just like wearing your mask on scene, there are a few non-negotiables that help keep stress from building up and spilling over into life at home. Most firefighters already know they should exercise, sleep more, and eat better. The real challenge is that chronic stress and hypervigilance train the nervous system to stay in survival mode, affecting recovery, relationships, and well-being. The good news: these patterns can change. 1. Morning Regulation Before Stimulation Instead of immediately checking phones and messages, spend 10–15 minutes outside. Get sunlight, walk, and breathe. This helps improve energy, sleep, resilience, and emotional stability. 2. Daily Zone 2 Movement Walking, biking, swimming, or rucking may be more valuable than constant high-intensity training. Zone 2 work improves cardiovascular health, recovery, and stress tolerance with minimal strain. 3. Intentional Emotional Processing The people making the biggest gains often journal, reflect, practice gratitude, and communicate honestly. Emotional processing isn’t weakness—it’s a skill that supports resilience and healthier relationships. 4. Daily Presence Many first responders struggle to fully disconnect from work. Thriving individuals create moments of presence: time with family, a walk outside, fishing, or simply sitting quietly. Presence reminds the body, “I am safe right now.” The Bigger Picture Four non-negotiables: - Morning sunlight and breathwork - Daily Zone 2 movement - Emotional processing - Intentional presence These habits improve recovery, resilience, relationships, and quality of life. The goal isn’t just performing better on the job. It’s fully experiencing life again. Which of these four non-negotiables has made the biggest difference in your life, or which one do you want to focus on first?