A Perfect TIN

My choice of title may have you question my high school diploma. It may also have you question if I understand the difference between self-confidence and being self-absorbed.  Rest assured, my diploma is valid, and many of life's lessonshave kept me humble.After spending just over a year on an ambulance as a probationary supervisor, I learned a number of things. Three of those things that come to mind can be put together in the acronym TIN:

• Theory

• This is the starting place, not the ending place. When I left home after high school, I thought to myself "Now I get to show my mom I know what I'm talking about!" like so many folks leaving home, I knew the answers that I came up with would carry me though life. Most of those answers didn't last the first year. Life as a new supervisor was no different. I already had 10 years of supervisory experience from the military. Yet, this first year I found myself tweaking and adjusting how I thought things would go. As the military saying goes, "No plan survives contact with the enemy." What theories do you have that are awaiting contact with real life situations?

• Information

• When I prepared for the promotional process, there was an exercise where I interactedwith role players to show my interpersonal skills. I knew that the role player may have info that I needed. If I didn't ask for it, however, Iwasn’t going to get it. So, when it was brought to me that there was a difference between what I thought was happening my first year, and what was actually happening, I realized I didn't have all the info I needed. After talking it over with my boss, I completed a 360-degree survey at my station. I gotfeedback from my boss, other supervisors, and the firefighters there. I found where my Theory was working, and I found where it wasn't. I didn't make all the changes recommended, but I did change my approach on a number of things. Sometimes, you won't get information unless you ask for information. When is the last time you asked for more info?

• Network

• Having a network is huge! You've used your Theory. You've gotten Information you didn't have before. Still coming up short on leadership answers? No problem. Phone a friend from your Network. Your Network is a grouping of people you respect and depend on to be the best version of yourself. Getting the insight and perspective of another person can be just what you need to get on the right track. Who gets to be in your network? Your mentors to start with. Getting advice from someone who cleared the path of wilderness before you can help greatly. Respected peers are some others. I was lucky enough to be at a station with 6 other supervisors that I interacted with. Each person was able to provide me with an angle I may not have considered. Don't have 6 supervisors where you work? Connect with others in your organization. Join professional groups. Attend local conferences and trainings to network with people. Finally, don't forget about the people you know, that know nothing about your job. One of the best relationships I've had thus far, is the older gentleman I used to ride with to the men's prayer breakfast. As we rode, I would just soak in all the life wisdom he was nice enough to bestow on me. Who are you calling in your Network to be a million-dollar supervisor?

Are there more lessons that I learned I that year? You bet! I’m still digesting some of them. Luckily, being a good supervisor is a process. One that I hope to get better at every day. All with the hope that one day, I’ll be an ordinary person, who had an extraordinary impact.

About the Author

 NICK BASKERVILLE has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 16 years of fire service time, with 13 years of that being in a career department in Northern Virginia. Nick has had the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and in the International Association of Black Professional Fire Fighters (IABPFF) as a chapter president, a Health and Wellness committee member, and one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance.

The Deadlift & Firefighters

Being an avid fitness enthusiast along with multiple fitness certifications, I tend to train numerous times a week with a focus of challenging my body and mind each workout. I tend to focus on overall strength so I’m prepared for the demands of the job at any given notice and also be in the best shape I can be in the process. One of the best overall tests of core strength is the deadlift. We will talk more about what the core consists of and way it is vital to keep this area strong and healthy especially as firefighters.

As firefighters, wearing added pounds of PPE, an SCBA and carrying tools or stretching a hose line are all part of the job. As functional athletes, good posture is important for us to maintain effective and physically strong in the firehouse allowing us to complete our tasks. Unfortunately, the weight of our gear, tools and airpack put a strain on our back, shoulders and affect our posture which could develop into long term issues down the road.

One way we can maintain a good, healthy posture and strength our core, body and maintain proper balance is by focusing on deadlifting. I know what you’re probably thinking, “I’m not a power lifter. I don’t need to do deadlifts”. On the contrary, deadlifts are not just for power lifters.

Deadlifting plays a great role in developing core strength and practical enough to help in your everyday life especially as functional athletes on the fire ground.

As mentioned deadlifting are effective for strengthening your core muscles, which are made up of the central muscles of your body. The muscles that make up the core are your lower back, glutes and abdominal region. All of these muscles in unison will engaged when performing a deadlift.

As a functional athlete and in order to generate maximum power due to the physicality of the job, mostly all movements require the stabilization of your core muscles. In order for your extremities to generate maximum force, you must have stable core muscles.

As firefighters we are frequently required to perform physical labor, from stretching hose lines, raising ground ladders, forcing doors and pulling ceilings. All aspects of using our core muscles. By performing deadlifts, this will develop the muscles and the movements involved in many forms of firefighting.

Normally deadlifting involves lifting heavy weights and therefore they help you develop a strong grip, which is also associated with many physical tasks of firefighting.

When executing a deadlift it is imperative to know your glutes, hamstring and spinal erectors are the primary muscles engaged. However, should you do a knee-bent deadlift I will now engage in using your quadriceps. All the more reason to deadlifts.

It is to be noted deadlifts are intense and require the use your entire body. As such, it is vitally important to warm up thoroughly before engaging in heavier weight lifting. To avoid injury, keep your back straight as you lift, and push with your thighs. Always consult with your physician before getting into physical activities while recovering from any injury or surgery. It may not be the best treatment option after an injury or surgery or may be limited to particular modalities.

​Until next time; work hard, stay safe & live inspired.

About the Author​

NICHOLAS J. HIGGINS is a firefighter with 16 years in the fire service in Piscataway, NJ as well as NJ State certified level 2 fire instructor and currently a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. A martial arts practitioner in Taekwondo, Brazilian Jiu Jitsu and Muay Thai as well as a former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor and studying for the Functional Fitness Instructor certification. He holds a B.S. in Accounting from Kean University and is the founder/contributor of the Firehouse Tribune website.

Farmers are Servant Leaders

Baby Girl is anxious to go to a farm. Considering we are city living people, I suppose it's the novelty of it all. This started at a holiday dinner that one of my supervisors invited us to. He doesn’t have a farm, per se. But he has chickens, and goats and other animals. That is close enough for Baby Girl.

Me, I really respect farmers. I'm a city kid. I know more about ant farms versus a real farm. Here's what I do know. Farmers wake up at a time that military people refer to as "O Dark 30". They spend countless hours taking care of animals and crops. Season after season, they put seeds in the ground. Those seedsturn into fruit, or veggies, or whatever else. From their section of the ground, they send out things to every section of the world. All of this, without ever meeting the people they help. I never met the farmer that grows the apples that Baby Girl and I use tomake apple pie. But because of those apples, baby girl and I have shared full tummies and special memories. What an impact.

Alan Brunacini and Carl Holmes are very much farmers. Not that they grow apples, at least, I don't think so. I never met Brunacini, the famous inspirational fire chief from Phoenix, AZ. I only met Dr. Holmes, an African-American trailblazer in the fire service, once. I don't have the pictures that others have posted with them. I don't have stories of long conversations we had. But I have benefited from the fruit of their work.

My first promotional test in the fire service had Brunacini's Fire Command book as one of the study items. Many of the people who have attended the Carl Holmes Executive Development Institute (EDI) continue to guide me in my fire service career. In both cases, my life and career are improved from a distance. What an impact.

It is in 2017 that both of these men passed away. One could say that they went on to oversee the fire service from a different vantage point. A new command post. And just like an emergency incident, Bruno and Holmes will still have their impact felt into 2018, and beyond without us seeing them. From the leaders that have been nourished by their work. From the organizations that still stand to continue to provide a harvest.I hope to have that kind of impact for people I may never met. I am hopeful that I am planting seeds that will provide others with the guidance they need. At one time they may have seemed to be ordinary people, but fire service history will show Alan Brunacini and Carl Holmes had an extraordinary impact.

The Motto of the Carl Holmes Executive Development Institute: “All that I am I Owe, I am Eternally in the Red”

 About the Author 

NICK BASKERVILLE has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 16 years of fire service time, with 13 years of that being in a career department in Northern Virginia. Nick has had the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and in the International Association of Black Professional Fire Fighters (IABPFF) as a chapter president, a Health and Wellness committee member, and one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance. 

Embrace the Burpee

As we know and as we said in numerous blogs thus far, we are functional athletes and because of this, we place a significant emphasis on core stability and strength. This is one of the main purposes of functional fitness.

So where am I going with this? Well, what do elite athletes and military forces have i common?? They EMBRACE THE BURPEE!!

So what exactly is a burpee? A burpee is a calorie-torching, strength-building, full body exercise that can also be done anytime anywhere. The best part, it’s all about speed.

Tip: don’t start off fast, start slow and gradually build up a good pace.

Now why should us as firefighters embrace the burpee? Here are a number of reasons to embrace the burpee.

1. Total body fat torching exercise that burn up to 50% more body fat than moderate exercise.

2. Speeds up your metabolism. This will help burn calories even after the workout is finished.

3. It is the ultimate example of functional fitness and a total body workout. Burpees will hit your chest, back, biceps, triceps, gluteus, quads, hamstrings and abs.

4. This is a great way to condition your body for overall health. Conditioning and endurance training is key for all firefighters to keep your body healthy and ready. Also, this will get your heart rate up quickly for conditioning and endurance.

We spoke about why burpees are a good addition to firefighter fitness so now here are a few burpee exercises we can do:

1. 21-15-9-6-3
burpees, body squats, plyo-pushups.
This is a 5set workout starting with 21 reps (in order) with a min rest then 15 reps and so forth and so on until all 5 sets are complete.

2. Burpee-pull-up
Do a burpee in front of a pull up bar, then do a (jumping) pull up. As many as you can for time (time limit: 3min).

3. Burpee-push-up
Do a burpee and upon completion of the burpee do 1 push-up. Continue that sequence for 2min.

4. 100 burpee challenge. Aim for 100 burpees in 15min. Do as many as possible before taking a break then continue.

5. Burpee-sprint
Do 1 burpee then sprint 50yds and do another burpee. That’s one set. Do this for 5 sets. Rest 1 min between sets.

Take these workouts to your firehouse, your home, anywhere and have fun with them. These workouts can also be a great team building exercise as well with multiple benefits all in one. 

Please note: Always consult with your physician before getting into physical activities while recovering from any injury or surgery. It may not be the best treatment option after an injury or surgery or may be limited to particular modalities. 

Until next time; work hard, stay safe & live inspired.

 About the Author

NICHOLAS J. HIGGINS is a firefighter with 15 years in the fire service all within departments in Piscataway, NJ. Nick has held the ranks of Lieutenant and Captain as well as being a township elected District Fire Commissioner for 1 term (3 years) in Piscataway, NJ. He is also a NJ State certified level 2 fire instructor and currently a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. He holds a B.S. in Accounting from Kean University working in Corporate Taxation and is the founder/contributor of the Firehouse Tribune website.