Benefits of Stretching

Unlike athletes firefighters and other first responders don't know when "game time" will be. It could be at 7am or it could be at 11pm but in any case we need to ensure we are at our best when the alarm goes off. As we know, we cannot predict when runs will come in and when they won't but preparation of our bodies before and during shift is just as equally as important as preparing our gear, tools and apparatus. Further, being able to wind down after runs is just as important as preparing for the shift and the potential call volume. This will help prepare the mind and body for work.

So where am I going with this?

I'm going with a focus on stretching. That's right. Stretching.

Stretching, even a short routine, added to your daily routine is a great benefit for overall health and wellness and pays off large dividends. It could be used as a pre-workout or a post-workout routine or both. Stretching can help unwind and release tension after a hectic day or even a long duration run as well as assist in increasing energy levels.

Here are some health benefits to stretching that help can keep you on the path for a long shift in the firehouse and overall better health.

1. Improves flexibility and agility which is important for all firefighters
2. Helps keep a decreased resting heart rate. A health heart is vital for all firefighters
3. Increases the circulation of blood and oxygen to the muscles
4. Helps remove waste from tissues such as lactic acid which is built up during intense exercise. Sometimes causing painful, sore muscles.
5. Helps prevent injuries
6. Increases overall mood and well-being.

Stretching at its best could be used a form of exercise for the body and mind. Keep in mind to only stretch as far as your current level of flexibility and over time the range of motion will gradually increase.

6 Stretches to do everyday to help improve flexibility, blood circulating, oxygen levels, relieve stress and tension. Do all 6, three times for 15-30 seconds each.

1. Quadricep stretch

2. Hamstring stretch

3. Calf raise

4. Spinal twist

5. Kneeling hip-flexor

6. Chest opener

Always remember, before beginning any type of exercise program to consult with your primary physician first.

Side note: As per the 2018 NFPA Journal on firefighter injuries, there was an estimated 58K plus injuries estimated in 2018 and also the lowest since the NFPA has been analyzing this data in 1981. In this report it was noted that the major type of injury during fire ground operations were strains and sprains, which accounted for 38% of all injuries while it accounted for 59% of all non-fire ground injuries.

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

Anger Management and First Responders

Anger management. Yes, it’s the title of a movie starring Adam Sadler and Jack Nicholson, but it is also a big problem in our society. Do a Google search for “Anger Management” and you’ll get over 262,000,000 hits. Most of these sites don’t have anything to do with the movie.

Anger is a natural emotion. It can be a healthy emotion to express. In the work environment however it is a hard emotion to process. Working in a time sensitive and at times dangerous industry only increases the likelihood of anger increasing on the job. Emergencies, equipment failures, and a variety of personalities on a scene can combine to make for one very frustrating and anger-filled environment.

Left unexpressed, anger can internalize and cause physical problems. Repressed anger can come out in passive aggressive behavior, depression, or in a negative outlook of life in general.

The key is to express anger in a constructive manner. Too many individuals channel their anger in destructive ways. When I was growing up we referred to it as the “kick the dog theory.” This theory basically said a person who gets in trouble with a boss in the work place can’t voice their anger at the boss. Instead they go home and for no reason kick the dog – definitely not the way to handle anger and frustration!

If you have an encounter in the work place and feel yourself getting angry you do have options in how you respond. We can’t always control what is happening around us, but we can control our reactions to what is happening.

Your options include learning how to express your anger in a manner that does not harm yourself or another person. These options take practice.

• Count to ten. It sounds like a cliché, but there are studies to back this practice up. When we’re angry, we use the emotional side of our brain. This is where the “four letter words” reside. Taking a minute to count to ten before you speak will bring you back into the rational side of your brain. The counting method also gives us sometime to calm down and is a distraction from what we reacted to.

• Sleep on it. While related to the first suggestion, this advice applies to situations when a decision is announced and your first reaction is anger. Allowing a little time between the announcement and your reaction can help by allowing all the facts to be presented. We often get angry first and discover later our fears never materialize.

• Write out your response. Sometimes it helps to write everything down. All the things you want to say but don’t feel you can. This is the version you keep in a private place or shred later. Write down all your thoughts, including the things you’d never say out loud to someone, then move to a more rational approach. Write down why or what upset you. Then write down how you can resolve the problem (remember you can’t harm yourself or others!)

• Exercise – We often feel an an adrenaline rush along with the feeling of anger. This is related to the fight or flight response. Taking a walk, or more strenuous exercise, can help your body process the rush you felt during the encounter,

In some cases the pattern of anger has gone on for so long, outside counseling is needed to help you live a healthier life. Your friends and family will also give you clues that you need help. Taking that first step can be scary, but well worth the rewards.

If you are a member of a faith community the clergy person may be a good resource for referrals. They can also offer practices within the framework of your faith system of how to work through anger. The American Psychological Association has a very helpful information on their web site about anger management, what it is, how to deal with it and when to seek outside help.

Additional reading:

What your Anger May be Hiding

Anger Management: Understanding Anger

Science of Anger: How Gender, Age and Personality Shape This Emotion

To learn more and for more information please visit: https://dorielgriggs.com/

About the Author (via LinkedIn Profile):

After a career in various public relations and marketing positions in college and professional sports and the hospitality industry, Dorie L. Griggs attended Columbia Theological Seminary, where she earned her Master of Divinity degree in 2002.

During her final year at Columbia, Dorie developed a model of chaplaincy for journalists who cover traumatic events. She has served as a volunteer with the Dart Center for Journalism and Trauma, an organization founded by Dr. Frank Ochberg, MD. She is the Chaplain for the Roswell, GA Fire Department.

Dorie served as the Communications Manager for the nonprofit, Faith And The City, from 2002-2004. In that capacity she produced the award-winning interfaith dialogue cable TV program, Faith And The City Forum.

She is the author of a self-care advice column for newspaper journalists, One-On-One, which appeared in the e-Letter of the Southern Newspaper Publishers Association in 2003-04.

Dorie completed a year as a chaplain resident through the clinical pastoral education (CPE) program at the Atlanta VA Medical Center in June of 2015. During her time at the VA Dorie received recognition for her work on the Surgical ICU team with the DAISY Team Award. She now serves on the Professional Advisory Group for the Office of Chaplain services at the AVAMC.

In April of 2014 Dorie was named the 2014 Pioneer in Ministry Award recipient by Columbia Theological Seminary in appreciation for her ministry of presence with journalists and for her support of parents of Citadel cadets. Read more here.

Memberships and organizations past and present: Parent Committee Chair, Atlanta Citadel Club; The International Society of Traumatic Stress Studies; The Ochberg Society for Trauma Journalism; a commissioned Stephen Minister and founding chair of the Military Ministry at Roswell Presbyterian Church; she was a committee chair for the Citadel Family Association, a support group for parents with cadets at The Citadel, the Military College of South Carolina. She is entering her 26th year as a press box volunteer with the Chick-fil-A Peach Bowl in Atlanta.

Her background in traumatic stress studies as well as being a Level II graduate of the Jeff Justice Comedy Workshoppe has helped her in her role as mother to 3 children: Nelson, a 2011 graduate of The Citadel, who recently left the Army as a captain in the U.S. Army, and is now working in Dallas, TX; Taylor the family comedian and bartender; and Chelle (pronounced Shelley) the actress of the family. Dorie is married to Stanley Leary, a freelance photographer.

You can contact Dorie here: dorie@dorielgriggs.com

Exposure Protection: The In’s & Out’s

A well trained group of firefighters with a solid foundation of a good coordinated fire attack is critical to the success of fireground operations. Plan and simple. Understanding fire attack as well as fire behavior in particular structures also provides a good understanding of exposure protection. Many firefighters if not all firefighters heard of or know the acronym RECEO VS (Rescue, Exposure, Confine, Extinguish, Overhaul, Ventilate, Salvage) which is a critical thinking tool to assist with our tactical decision making based on the situation at hand. This article will talk about the "E" in RECEO VS - exposure. Something that is oftentimes overlooked. 

One third of our fireground responsibilities is property conservation. If we remember, L.I.P. (life safety, incident stabilization and property conservation). This stands true for interior or exterior exposures. Thorough size ups and a well performed search and location of fire will assist our needs of potential exposures and a way for firefighters to get ahead of the fire. One thing we always want to do, is get ahead of the fire before it gets ahead of us. 

A way to get ahead and hopefully stay ahead of the fire is to establish exposure lines in order to protect fire spread through the means of a secondary line(s). By doing so, we are allowing ourselves to stay ahead of any rapid fire progress and putting ourselves in a position to contain the fires forward progress. Fire can and will advance itself in any and all directions based through various ways.

1. Direct flame contact

2. Radiant heat

3. Convection

4. Embers

5. Heat contained in smoke. 

If we can understand where the fire is going, taking into consideration it's speed, type of structure and location to name a few, we can better position ourselves in front of the fire's flow path and cut off any potential exposure problem. 

Interior exposure considerations 

1. The BOX we are working on (4 walls, 1 ceiling, 1 floor). Heat travels up which makes the floor above the fire one of the most critical areas to protect. Don’t forget to check the floors below. Fire can drop floors just as easily as it can travel up floors.

2. Mushroom Effect. Top floors of a structure have a tendency to collect heat, smoke and products of combustion with nowhere to go. A calculated vent will help with reducing this effect.

3. Common cockloft. A hose line, a few pike poles and a TIC can help alleviate fire spread.

4. Interior design. Based on how the structure is designed can determine how fire will spread. Open floor plans present a great opportunity for fire spread since there is nothing to impede heat to travel and fire to spread. Open floor plans are common in both residential and commercial dwellings. Keep a look out for renovations as well. 

Exterior exposure considerations

1.   Structures on the sides of the fire building.

2.   Structures in front of the fire building

3.   Structures to the rear of the building

Note: exposure problems around the exterior of the fire building could be at risk of absorbing radiant heat, therefore hoselines on the exterior should direct their streams to the structures themselves to help reduce the amount of heat they are absorbing and not spray water in the opening between the structures. By spraying water between structures will still allow radiant heat to be absorbed by the exposed structures. 

A group of well trained firefighters in well trained hose deployment techniques allows us to get ahead of the fire before it gets ahead of us.

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

Avoid Exhaustion through Healthy Eating

Exhaustion and burn out are common in all jobs. It's inevitable not to feel exhausted or burnt out from time to time and that's OK. Exhaustion can begin long before the end of shift or the end of your day. Again, that too is OK. When thinking about it and looking at the cause, is it because of the workload? Personal issues? Health? Let's look at the latter. 

As they say, "you are what you eat" and that is in fact true. We can work out all we want. We can lift weights, do bodyweight exercises, cardio, train in our PPE and still feel burnt out and exhausted. Why is that? Simply, it's our nutrition. What we eat has a direct relation to our energy levels and our diet plays a large role in how we produce energy to function through our day.

If in doubt, ask yourselves these 2 questions: 

1. Do I have the right amounts of food in my diet?

2. Am I consuming a diet filled with enough nutrients?

By choosing the right nutrients to consumer in our diets will greatly impact how we maintain and keep energized throughout the day.

Nutrient Dense Foods

Focus on consuming lean meats, whole grains, healthy fats, and lots of fruits and vegetables. Two key nutrients known to help the body produce energy are Magnesium (also good for headaches) and vitamin B. These 2 nutrients can be found in foods such as spinach, avocados, and bananas.

Regularly Eating

Eating small meals every 3-4 hours (if possible) will help in fueling our metabolism and keeping you energized and full.

It starts with Breakfast

Having a nutritious breakfast consisting of healthy proteins (eggs, chicken, almonds, lean meats, etc.), complex carbs (longer to breakdown and provides lasting energy levels such as oats and wheat) with some fruits and vegetables will fuel your body and mind to begin your day properly.

Smart Snacking

Snacking is good if it's done wisely. Nutritious snacking should contain lean protein and fiber-rich carbohydrates to provide lasting energy. Have an apple, nuts, seeds, carrots, or low fat Greek yogurt. Snacks are not intended to fill you up, but to simply bridge the gap from one meal to the next while keeping you energized.

Hydrate

When we feel like we need energy, it's easy to pick up and energy drink or coffee. However, most caffeinated drinks are filled with added sugars which could cause a spike in blood sugar levels and add to a mid-late day crash. Further, dehydration plays a role in fatigue and exhaustion. Swap in the sugary drinks for water and eliminate the added sugars and unwanted/needed calories.

Keys to Hydrations

Hydration varies from person to person. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks. Remember, proper nutrition throughout the day will assist in daily hydration. Some examples of foods for hydration are watermelon & spinach (almost 100% water by weight)cucumber, broths/soups and herbal teas to name a few.

The next time you're in need of a boost or a quick pick me up consider the options mentioned above on shift or at home. The more nutritious foods we put in our bodies the better we are able to perform.  Stay ready instead of have to get ready. It starts with you. 

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

Prepare to Perfrom

We are only as good as our last performance but we are also only as we prepare ourselves to be. Preparation begins long before the call comes in. It even begins before any preplanning is done and crew training. It's done, with one's own self. It's called knowing your job and performing it as if it's the championship game each time you're working. Each firefighter is responsible for their assignments and should know their job better than anyone else. On the flipside, each member of the crew should know their fellow firefighters responsibilities just as well as their own. Without knowing and understanding your role and roles around you even knowing the role above you, success is much harder to achieve and days with lower manpower will impact the rate of success.  

Some will say strategic planning is something for the command and company officers to worry about. I disagree, this is something each firefighter needs to be thinking about in some capacity. Without it, responsibilities cannot be done as efficiently and voids cannot be easier filled. When looking at this in a sports perspective, the great dynasty teams all had one common denominator, great preparation and an understanding of each other's roles. If we take the New England Patriots who won 3 Super Bowls from 2014 until now went by the mantra "Do Your Job" which stood for one thing, know your responsibilities better than anyone else on the field and understand the big picture that is looking to be achieved. By doing this, success will come. The same goes for the fire service. The more each member of the crew knows and the better they prepare, the easier a day on the fire ground becomes.

Here are a few steps on how to prepare to perform.

1. Know your role and own it. Be able to understand and explain to others the ins and outs of your role clearly. 

2. Know and understand the other responsibilities of your crew. This helps become multi-dimensional and can easily back fill other roles should there be a short staff or other circumstances that may arise.

3. Consistently train on your responsibilities and rotate through training on other responsibilities as well. By doing so, it bridges any gaps and helps develop a more unified crew. Example using engine company ops: On a 4 man engine, there's an officer (assumes back-up role), driver, nozzle firefighter and control firefighter (also assumes hydrant duty).  This is a prime example of how firefighters are responsible to one role and yet assumes another role. Continually practice in such roles plays dividends when it is used in the field. 

• Use your resources such as google maps to get aerial views, side views and street views of buildings you want to have specific plans for and even use it for the frequent flyers. Never take anything for granted.

• Develop a plan and train on it consistently and then develop contingencies and train on those. 

• Ensure all crew members understand the strategies and tactics and can clearly explain them. This helps show everyone is clear on the assignments. 

Preparation is key to successful fire ground performance. How you prepare is how you perform. Train accordingly.

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

The Social Media Fire Service

In today's world, almost everything is accessible with the press of a button with many of today's arguments behind a keyboard or smartphone finding faults or flaws in what others do or say. As the world changes, the fire service changes. Experience, response area demographics, training and years on the job all play a part in our individual wealth of knowledge and while many share this, others seems to want to tear it down. Is it for personal gain? Or is simply to hide their own insecurities?

There's a growing trend across the world and in the fire service world, called the "Social Media Warrior" trend. Many of you may recall this as being the "Monday Night Quarterback" before the dawn of social media where we'd sit around the firehouse kitchen table, in the bays or day room and critique other departments calls we buffed or heard from a scanner but in any sense, the term has evolved into a worldwide social media trend on all aspects. Nowadays, everything we do and say has potential to be posted on social media for all to see. Sometimes it's good. Sometimes it's bad. 

The fire service has seemed to have been a victim of the social media warrior, as many firefighters sharing training tips, fire departments posting pictures (with reason) of scenes they've worked on find themselves at the hands of a keyboard warrior critiquing their training and operations without adding any valuable insights or takeaways. Granted no one is going to ever please everyone -- I get it but what I'm saying is there's always a time and place for negative banter and social media commenting in my opinion, isn't one of them.  

Is this benefiting the culture of today's fire service? Or is this a hindrance to its growth?

As a fire service family regardless of status (career, volunteer, per diem, etc.) we are all privileged to do this job and should live by that notion to not only improve ourselves but assist in the improvement of the firefighters around us. It's one thing to point out others flaws and assist in correcting them but it's another thing to point out those same flaws to mock them. 

The fire service is known for traditions of honor, commitment and loyalty, to name a few and as such, paying it forward is the best way to keep those traditions alive and avoid bringing downs others.

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

The Engine Company Chauffeur

Arguably one of the most critical assignments in the fire service is transporting firefighters to and from a call…safely. The firefighters in the back of the cab and the officer riding next to you rely on you to get them there safe and sound. Further, should this be the engine company chauffeur they rely on you to provide them water during fire suppression. Not only do these brother and sister firefighters rely on you, so does the other crews responding as well, the IC, the people who called for help and above all the families of yourself and your crew your chauffeuring to the call. If you want to be a chauffeur or are currently one here's a few tips I've learned and utilized when driving the engine.

1. Know your apparatus inside and out. Knowing where tools are, how to operate all equipment and how to maintain the apparatus go a long way. This tells the crew you're confident in your job and can support them while they're at work should anything go bad.
2. Know your district. Knowing your district shows the difference between a "driver" and a "chauffeur". One is someone who is simply driving the firefighters and apparatus to a scene while the other is knowing the inner circle of the role and making it their livelihood.
3. Drive with a purpose but drive safely. There's no rush to get there, take your time but be alert. Just because there's lights and sirens doesn't mean everyone else will move over or see you. Follow all traffic laws to ensure a safe arrival to the scene and back.
4. Know your hydrant locations or have a good understanding of where they might be. This will help with establishing a water supply quickly. Also, with today's modern technology, a lot of departments have tablets with maps showing hydrant locations. Take a look at them so it isn't a scramble while enroute.
5. Know your place. Proper engine apparatus is vital and should be passed the building leaving room for the first due truck. Also, this helps the officer and firefighters going in to see 3 sides of the structure for size ups and fire attack purposes.
6. When on scene, ensure a secure water supply is properly in place.
7. Ensure cross-lay is fully flaked out of the hose bed or static lay is connected.
8. Monitor the radio for instructions from the engine company officer to charge the line(s)
9. Monitor the radio for all radio traffic. This will help assist the IC should any urgent messages be missed.
10. Secondary eyes. Perform a size up of your own and as conditions change let the IC know. Remember, the IC is one person and can only see so much, as a first due engine this is a way to assist with valuable information to help crews on the fire ground.
11. Monitor the panel. Communicate water and fuel levels to the IC as they change.

It may be a lot of tips but this role calls for a lot of work, effort, knowledge and leadership. Remember, for that call, that shift, that moment, all trust and reliability relies on you. It's your apparatus and the trust is all in you. Get them there safe.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 18 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

The Engine Company Doorman

As we know each position on the engine company is an integral role to the success or failure of the job at hand. Each role is unique and plays an important part in the grand scheme. Like chess each firefighter is just as important as the other and how they're utilized is most important. In this case, it's the Door Man. A role that isn't spoken about much and like many departments today, is often times combined with the roles of back-up firefighter due to staffing limitations yet the responsibilities are crucial and play large parts during fires.
Here are some quick tips for the door man.

1. Back-up the hydrant firefighter. Ensure the cross-lay is emptied from the bed or assist with the static lay connection.
2. Know your hose estimates. Should the static lay be used, estimate the amount needed before connecting to the engine (better to go more than not enough)
3. If there is a back-up firefighter, assist in flaking out the line from the front to the back-up firefighter.
4. Prevent kinks in line. Choke doors as the line goes through.
5. Eyes on the structure. Monitor fire conditions at the doorway(s) and/or stairwell(s) and report any deteriorating conditions.
6. Next man up. Should the nozzle firefighter need to be relived, it's your job to step up.

There it is, quick tips for an often overlooked position on the fire ground however a role that plays dividends to the success of the fire suppression team.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

The Hydrant Firefighter

 As an engine company firefighter, we all want the nozzle. Nothing is more rewarding then going in, attacking the fire and hopefully preventing any fire spread. However, there are many other roles that without them the nozzle firefighter cannot do their job as efficiently putting strain not only on their job but all the other jobs on the fire ground. One job that goes mostly unrecognized but highly important to the effectiveness of the engine company and success of all crews on the fire ground is a strong and valuable Control Man or also known as Hydrant Man. 

The role of the hydrant man isn't exactly the most glorious but probably one of the most crucial next to the engine company driver. The firefighter assigned to the hydrant is tasked with establishing a water supply to the engine. Seems simple right? Well, under normal circumstances this role is relatively easy yet under stressful situations this job can become a bit nerve-racking. If you want to be a proficient hydrant man here are a few steps in doing so.

1. Practice, practice, practice.

2. Don't take this role for granted. Know your tools, know the hydrants in your first due response area and have an understanding for the hydrants in your secondary areas as well should they be different.

3. Before establishing your connection to the hydrant, open the steamer and cap(s) and check for debris inside the hydrant and flush it.

4. For forward lays, secure the supply line to the hydrant and open the hydrant once instructed by the driver.

5. Follow department policies for what type of connection will take place (off the steamer or side connection).

6. Once complete assist in removing kinks from the attack line starting at the apparatus to the front door and assist with hose advancement

7. Should for any reason the backup firefighter need to be relived, assume the role.

Tools:

1. Radio

2. Flashlight

3. Hydrant bag (hydrant wrench, spanner wrench, gated ball value (if part of policy)).

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 18 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Time for a Gut Check

As firefighters also known as functional athletes, we engage in most of or all of our muscle groups on any given call or training scenario and there's one muscle group that is involved in all we do. That muscle group is our core. Our core muscles engage any time we lift, twist, stand, sit, pull and put on our boots. Think about it - every time we don our PPE, get on and off the apparatus, pull a hose line, force a door, search a room we are engaging our core muscles in order to perform these common tasks of a firefighter. Even the job of an IC involves the use of our core muscles shockingly enough. This group is the foundation to a strong and healthy body that determines how we function on and off the fire ground and throughout our day. Want to optimize your firefighter activities? Then it's time for a Gut Check.

The core, for argument sake can be divided into 2 major types (yet consist of 29 different muscles): the stabilizers and the movers.

Stabilizers:
Transverse abdominis
Internal obliques
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Transverspinalis

Movers:
Rectus abdominis
External obliques
Erector spinae
Latissimus dorsi
Hamstrings
Hip adductors
Hip abductors

The core muscles do many things for us as firefighters and here are the main ones:

1. Keeps our posture in check
2. Maintains stability and balance
3. Supports our back 

Core strength exercises
1. Ball crunches
2. Rope crunches
3. Leg raises

Posture exercises
1. Plank
2. Prone back extensions
3. Side planks
4. Russian twists

If you’re looking for improved posture and to increase your core strength, take these exercises along with others (link below) to optimize your value and become a highly optimized strong firefighter.

For more core exercises check out American Council of Exercise Fitness Library. 

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Dedication and Commitment

In order to be in the fire service, each person needs to have a level of dedication to the job and a level of respect for the job. A few years while training in marital arts I had the opportunity to train with a professional MMA fighter, who at the time was in the UFC. Currently, this fighter who I won't mention is now retired from active competition. During this time, I would only train on the techniques while at school I trained at 3 days a week. That was until I met and trained with this pro fighter who did train with former UFC Middleweight and Welterweight Champion Georges St. Pierre. While training with him, I learned tons of techniques, gain valuable tips and other tidbits of information I could use in competitions and also in other facets of my life especially as a firefighter. Along with the information he shared, he asked me one question. "How would I train if no one was watching?" He went on further to say, because we all want to put on a show when the cameras are on us. After that conversation, those words had me reevaluate my training to see if I had that same level of enthusiasm and dedication as I did when I was training by myself or with other people outside the MMA gym and off the baseball field. To be honest, it wasn't as fulfilling and once our training was over, that question changed my course and enhanced my personal wellbeing and dedication to my crafts. 

Why am I telling this story? Because just as a professional athlete will train with or without an audience, us too as firefighter should train. 

This fighter made mention that no matter where he was training he dedicated himself 100% each time he was in there. It didn't matter if the coaches were around or he was alone, he made sure it was everything he had for that session. Cellphones, selfies and social media were nonexistent to him while he was training and for obviously reasons, the work paid off and never took any of it for granted.

Since those training sessions, I took that advise and used it for myself as a firefighter and would like to share them with you. 

Dedicate yourself to the job in the firehouseand also when out of the firehouse. Utilize as many resources as you could to better yourself as a firefighter. Do not just attend certification courses at a fire academy but also read educational books (which my book shelf is now loaded with), understand the changes in the service and how you could adapt to them. To go even further, attend fire service conferences with or without departmental funding so you could attend seminars, see new advancements and network. Networking pay huge dividends when it comes to advancing yourself and gaining wealth's of knowledge from fire service leaders. Also, read and stay on top of NIOSH reports in order to understand the line of duty deaths and the findings reported after the investigations. Make your body your machine and develop a healthy lifestyle through physical and mental fitness along with proper nutrition for an optimal lifestyle worthy of the functionally fit firefighter. Always ask yourself, would you want YOU rescuing YOU? 

Fire doesn't care of your status, career, part time, per diem or volunteer so why should you train yourself as if it's a job I just need to get through to retirement or a volunteer gig I do as a hobby?

Think about why you started with in the first place. What made you sign up for this?

To be successful and dedicated to the fire service it takes hundreds of thousands of hours of dedication and commitment to the books, in the gym, in the firehouse and on your own time to be a battle ready, battled tested firefighter. The time to prepare isn't when the bell rings because then it's too late. To be battle ready is to always stay battle ready. 

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Re-Present Yourself to Represent Your Department

From the time we enter the academy to the time we are sworn in as firefighters, we are training to become a better version of ourselves. Even after we graduate and begin our time as a firefighter we are still training each and every day to improve ourselves to become a better version of ourselves but what about the department and community we serve? They say the name on the helmet represents the department and the name on the jacket represents who raised you. Well, what if the name on the helmet and the name on the jacket are not only being represented by you but your “re-presenting” those names through you? 

Think about that for a minute. The 2 names on your uniform are being “re-presenting” through you. The town, the communities and other agencies know the department on the helmet and may quiet possibly know the name on the jacket but it’s how the names are carried and “re-presented” that makes the difference. It’s easy to put the uniform on and go to work but it’s another thing to put the uniform on and go to work with humility, honor and respect. Ask yourself these questions when you’re “re-presenting” the names because this is how you are “re-presenting” your department and your name to others.

1. Am I respectful to my boss and my crew?

2. Am I humble?

3. Do I respect the job?

4. How do I want these names to be “re-presented” to my fellow firefighters and the community?

5. Am I training hard each and every day to improve myself mentality and physically?

6. Would I be able to lead myself?

Being a firefighter and wearing the uniform isn’t a right, it’s a privilege. A privilege many people wish they had and a privilege that can be taken away at any moment. Be conscious of how you act and speak when wearing any part of that uniform on and off duty, it’s showing how you present yourself and also how you are “re-presenting” the names on that uniform. So do a service to your department, the community you sworn to protect, your fellow firefighters who ride alongside you, your family and most importantly yourself and “re-present” them the way you would want someone to “re-present” you. 

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Why a RIC Team is Important in Today's Fire Service

Life safety on the fire ground is top priority not only for the citizens affected by the incident but also us as the first responders on the scene. By establishing that priority early on, it sets the tone for how firefighters can operate at that given scene. Each of us want to be safe and ensure we go home to our families and so do the ones overseeing the scene, they want and expect the same for us and themselves. Unforeseen circumstances could always arise in this line of work while working in an immediately dangerous to life and health (IDLH)atmosphere that could injury, trap or cause a firefighter(s) to go missing and because of this a dedicated team of specially trained firefighters or what we know as a rapid intervention crew (RIC), are to be established and maintained to rescue a fellow firefighter in distress. Going even further than that, this team must be incorporated into their incident management system and accountability system as per NFPA 2014. So what is the reason for this dedicated crew to standby incase a firefighter goes down?

Here’s are 5 tragic events that changed the course of the fire service and opened the eyes for the need for rapid invention implementation.

1. Columbus, Ohio on July 25, 1987. One firefighter fell through the floor into the burning basement, as conditions deteriorated and several rescue attempts using hoselines, ropes and ladders failed, rescue attempts were halted and this firefighter perished. The “Nance Drill” was then created from these events after it claimed the life of Acting Officer Firefighter John Nance.

2. The Hackensack Ford Fire in Hackensack, NJ on July 1, 1988. Five firefighters get lost and trapped while fighting a fire in the car dealership after the truss roof collapsed and ultimately claiming their lives.

3. Denver, CO on September 28, 1992. One firefighter became separated from his crew and due to a collapse, intense heat and heavy smoke this firefighter was trapped in a storage room with an aisle only 28 inches wide. Firefighters quickly setup ground ladders and removed window bars but it was ultimately too late. This firefighter perished on that day. The “Denver Drill” was then created from these events after it claimed the life of Firefighter Mark Langvardt. 

4. Passaic, NJ on May 9, 2001. One firefighter became trapped while searching for victims on the second floor of an apartment building.

5. Philadelphia, PA on August 20, 2004. Two firefighters were killed and a third was injured after becoming trapped in the basement of a one-alarm fire.

All 3 of these tragic events had no rapid intervention crew established. 

There are many reasons a rapid intervention crew could be activated on the fire ground and unfortunately this team of specially training firefighters are entering probably the most dangerous area of the structure; the place where a firefighter(s) is in distress and calls for help, otherwise known to the fire service as a “MAYDAY”. The reasons for a “mayday” vary but each one should be acted upon quickly and efficiently. 

Reasons for a “MAYDAY” and the activation of RIC.

1. Firefighters run out of air. Possibly due to large areas being worked in.

2. Excessive heat which could cause a heat stroke or a cardiac event.

3. Lack of visibility leading to crew separation and firefighter disorientation.

4. Crew separation due to the possible complexity of the floor plan.

5. Structural collapse 

At any given moment one of these could be messaged over the radio to the Incident Commander and the activation of the rapid intervention crew will need to take place. In order for RIC to be readily available to go to work, a few things need to take place in the anticipation something could go wrong at any moment. 

1. The first 10-15 minutes of a fire is most critical. Have RIC established early on and the RIC officer meet face to face with the IC for any pertinent information that could assist them in their efforts should they be activated. Establishing RIC from the start will help them with deployment and setup time. Also, most RIC established are outside agencies and will need time for travel.

2. The RIC officer should establish a staging area for the crew and all their necessary equipment along with devising a game plan should they be activated. 

3. Develop your own size up of the structure and make it continual throughout the duration of the job since things change. 

4. Determine how many crews are in the structure and the number of manpower on each crew. This will help with your S&T if you should be put to work. 

5. Assist with egress. Take a proactive approach and setup ground ladders for crews operating on upper floors. 

6. Time is critical. Stabilizing the situation quickly is the goal and working with the IC to develop a game plan for efficient firefighter removal (quickly yet systematically) before entering the structure will assist in those efforts. 

7. Bring the tools that are warranted for the situation. As mentioned earlier, RIC has a staging area for crew and tools so it is possible and necessary to stage more tools than you’ll need to go in with yet having excess tools readily available is just as important. 

Tools of RIC

1. Staging tarp for tools

2. RIC Pack – rescue SCBA

3. Forcible entry tools such as a Halligan bar or other pry tools

4. Stokes basket

5. 150-foot search rope

6. Wire cutters

7. Saws (i.e K-12, chainsaw)

8. Thermal imaging camera

9. Box lights

10. Strobe light to identify egress 

11. Life-saving rope/life belt

While there is no viable proof that having an established RIC in place will prevent firefighter fatalities on the fire ground, it is necessary in having one established and ready to go as a way to assist with the rescue and removal of a down fellow firefighter in hopes of a successful save. Any time departments are working on large structures, it is best to have rapid intervention crews on each side of the structure for quicker deployments with hopes of mitigating firefighter fatalities. Further, having an established RIC is a fire service best practice for all scenarios with firefighters working in an IDLH environment. May the lives of the firefighters mentioned in this article and the lives of all the firefighters who have gone before us in the line of duty, may they rest in peace. 

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Too much of anything isn’t a good thing. Why rest & recovery are beneficial to firefighters

​As the old saying goes, "too much of anything isn't a good thing". In the case of firefighting, whether it be running calls, fire service skills training, fitness training for the fire service, reading or anything we do to prepare ourselves mentally and physically for the job warrants down time. Just as important is our physical preparation for the job but so is rest and recovery as equally as important. Each time we walk into the firehouse, step into the apparatus, gear up and answer the call, we are putting are bodies and minds through physical and mental exhaustion that will require rest and recovery.

Our minds need some rest to recover and also to assist with setting the right mindset to take all of these challenge's along with whatever life has in store for us. Our bodies need recovery to rebuild and strengthen our muscles and replenish energy stores in preparation for the next day's works. As we've been told many of times, firefighters are athletes and should treat themselves as such. By considering ourselves athletes, we need to know when training is becoming too much and if overtraining has occurred.

Overtraining occurs when the body has not had enough rest to recover between training session of any kind and finding the right balance between rest and work is highly important especially when the demand of the job is critical for everyone involved.

So how do you know when rest is warranted and overtraining has occurred?

1. Mentally and physically drained and sluggish

2. Muscle and joint soreness or pain

3. Decline in performance

4. Insomnia

5. Headaches

6. Lack or loss of enthusiasm

Now, here are 5 ways to rest, recover and prepare for optimal performance in and out of the firehouse.

1. Active recovery: active recovery activities, such as walking, swimming and yoga depend on the current level of fitness, fitness goals and training intensity when determining how intense these activities should be. Active recovery exertion however, should be limited to no more than 75% of typical workout level — just enough to warm up muscles, but not enough to induce fatigue. Further, active recovery is meant to complete a lower impact workout than your regular intensity. By doing so, it helps to lower heart rate, improves form and releases the endorphins usually associated with regular exercise.

2. Foam roller: rolling increases blood flow to the muscles and decreases recovery time. It could. also improve your range of motion and decrease risk of injury.

3. Stretching: Stretching will assist to increase range of motion and help to improve blood flow to muscles, which stimulates healing. A bonus to stretch is that it’s a great way to relieve stress.

4. Mindful meditation: Meditation, such as quiet relaxation and yoga, will help to decrease anxiety, improve emotional stability and decrease stress.

5. Sleep: This is critical for muscle recovery and overall performance. Most athletes (yes, we are functional athletes) need 7 to 10 hours.

The next time you’re feeling exhausted and overworked, try 1 or a few of these tips to recover and get back on the course stronger and ready to get after it.

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

About the Author 

​NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

Blank Slate

This past year my wife and I were blessed to welcome the birth of our first child. For those who are parents know the thoughts that go through your mind; joy, excitement, nervousness, and worry just to name a few. The last 7 months have been the most amazing and important yet difficult time we’ve ever experienced.

Each day we watch our son grow, learn and take on life. He learns a little more and more about himself and us each day and us the same about him. The one thing I’ve noticed as he discovers life and becomes his own little person is his impressionable innocence. Everything he’s exposed to and everything he’s taught is absorbed like a sponge.

The same is true for those entering the fire service. New recruits come in as an empty slate who, for the most part don't know anyone or how anything works and will absorb everything they hear, see and read like a sponge. In order to keep the fire service family and brotherhood alive, it is upon us, the current generation to do our best to not allow any negative emotions or feelings towards a fellow firefighter and departmental policies be absorbed by the newer generations coming in. The best thing we could do is to look at the things we don't agree with and turn it into a positive remembering why we signed up for this job. Just like babies, new recruits are excited and have an eagerness to learn, grow and a hunger to prove themselves worthy of this job. So let's embrace the newer generations entering the fire service and show them that although there is downsides to what we do, we can always walk in with a smile on our face,  have an eagerness to learn and a willingness to always pay it forward with the hopes of developing the generations to come.

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

About the Author

NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach.  He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.