Fireground Fitness

Episode 89 RLTW w/ Matt Shields

Sometimes when you meet a person you sense a little something that sets them apart from the gen pop. The way they carry, or present, themselves - maybe an uncommon sense of comfort in a room full of senior members, the assortment of military tattoos unashamedly inking across the forearms, the dogged determination demonstrated every time they are presented with opposition. Finding all these uncommon virtues in one person is rare for sure. Add to that a humble and quiet professionalism you find yourself talking to Captain Matt Shields.

I have known Shields for many years and yet it wasn’t until we sat down to record a podcast that I began to truly appreciate Shields and how he became such a competent and hard charging individual. In episode 89 we discussed his upbringing in the northeast valley, his journey into the ARMY ranger regiment and the fire service. We discuss all this and so much more, enjoy!

HOOAH! Now… go get some!

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A little more about our guest…

Matt Shields was born and raised in Cave Creek, Az. He is married with 4 daughters and lives just north of the valley on a couple of acres. Matt is currently a Captain Paramedic with the Phoenix Fire Department assigned to Engine 960 B-Shift. Matt assists the department with the development and instruction related to Engine Operations, Violent Incidents, and EMS. Prior to his time with the Phoenix Fire, Matt served four years in the Army from 2003-2008. He passed the Ranger Indoctrination Process and was selected to 1st Ranger Battalion 75th Ranger Regiment as an airborne infantryman. Matt completed four combat deployments, two to Afghanistan and two to Iraq, were he performed a wide range of duties including- Direct action raids, Combat search and rescue, Site exploitation, and various other jobs.

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Our guest can be reached at

Matthew.shields84@gmail.com

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Episode 88, Luck is Not a Strategy with Frank Leeb

Last week was the 2023 Phoenix Firefighters Symposium hosted by the United Phoenix Fire fighters. It was a great opportunity to hear to a variety of speakers sharing thoughts and ideas from across the fire service. I share that to tell you that in 2024 you need to attend; but also how this created a unique chance to sit down in person with our guest Chief Frank Leeb. After Leeb gave a fantastic presentation to the symposium crowd he still had energy left to slap on a pair of headsets and keep talking shop!

In episode 88 we discuss how Leeb found the fire service, the importance of training culture, the lessons learned in the wake of the tragic Twin Parks fire and so much more. Listening to Chief Leeb is a lesson in passion, commitment and professionalism, enjoy!

A little more about our guest…

Chief Frank Leeb has served the FDNY since 1992. He has served the department in several staff positions including the Chief of Safety, Chief of Training and the Chief of the Fire Academy. He holds a bachelor’s degree in fire service administration from SUNY Empire State and a master’s degree in security studies from the Naval Postgraduate School, Center for Homeland Defense and Security (CHDS). Frank has been a member of the FDNY since 1992. Frank has also been a member of the East Farmingdale Fire Department since 1983 (Long Island NY). He has served as an advisory panel member for UL Firefighter Safety Research Institute’s (FSRI) “Study of Coordinated Attack in Acquired Structures” and is a principal on the NFPA Technical Committees 420, 1585, and 1710. He was also the keynote speaker for Firehouse Expo in 2022 and was a presenter at the 2022 U.S. Fire Administrator Summit on Fire Prevention and Control.

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Email: Firstresponderconsultant@gmail.com

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Ep87 Set the Brake with Josh Stefancic

One of the coolest parts of hosting the FGF podcast is talking to firefighters from my hometown and across the country. Hearing what is important to them in their communities, and in their firehouses, really broadens my own thinking. This is the whole point of this FGF project - to grow our collective understanding.

Episode 87 with Fire Chief Josh Stefancic is another great episode were we talk to a firefighter from “another town”. And while “the circus may be different, the clowns are the same” and this is what really bonds us together, we are in this business for the same purposes and mission. Stefancic and I talked about so many great things and then we pushed record and captured a great podcast as well! We discussed management, mentoring, education, and the critical importance of relationships.

A little more about our Guest…

Josh Stefancic, a native of the Chicagoland area, has been a full-time fire service professional since 2001, most recently serving as the Fire Chief for the Safety Harbor (FL) Fire Department since 2018. Josh is a graduate of the National Fire Academy's Executive Fire Officer Program, sits on the NFPA 1700 committee, and is currently the vice chair of the International Fire Service Training Association (IFSTA). Josh received his Bachelor of Science Degree from Oklahoma State University (OSU) in Fire Protection and Safety Engineering Technology in 2001, and his Master's Degree from OSU in Fire and Emergency Management Administration in 2008. He also has a Master’s in Public Administration from Florida Gulf Coast University, and serves as the Secretary/Treasurer of the Pinellas County Fire Chiefs' Association.

Episode 86, Natervision

Nate Harpster and I sat down to talk about milking alpacas, ice baths, breath work, discipline, injuries, sleep deprivation and so much more! Tune in and enjoy.

Mentioned in this episode:

Nate Harpster, learn more about today’s guest on episode 12!

Ben Dubin, Breath work: episode 49

Xendurance

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If you would like to contact today’s guest...

IG: Natervision

FB: Nathan Harpster

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Episode 85 Outlaw Strength with Eric McCormack

My learning has always come with scars. It has never been easy or intuitive, rather it has always been by trial and error. I have come to understand that life teaches us many things and often it takes perspective, distance and time away from something before we truly grasp the lesson.

While talking with Eric McCormack, our guest on Episode 85, I realized that I am not alone in this understanding. He shared wisdom he has gathered during his journey, reminding us that life is hard and it is in these trials that we find learning, growth and joy. Often it takes people coming into our lives that illuminate a path, engendering a whole new view and sending us in a new direction.

This is how Eric landed in Phoenix and fully leaned into his mission to support the health and wellness of Public Safety “athletes”. In this episode we discuss all of this and so much more, enjoy!

A little more about our guest…

My name is Eric McCormack, but some of you may know me as Outlaw Strength. From an early age physical fitness has been an important factor in my life. Now, with over 25 years experience in personal training and 13 years of law enforcement, I’m happy to be working with the Mountain Ops team @mtnops on their mission to improve the lives of individuals and families by giving them the tools to achieve their ultimate level of health and performance.

I have developed a system over the last 25 years that gives people a clear path on how to truly improve their overall health—which is to live a long productive life. There is so much fog and darkness in our world and I want to bring some light that gives people the tools to start taking control of their temple and change the trajectory of the obesity epidemic our society is currently facing. I know if we work together we can bring balance into their lives with spiritual, mental and physical connection.

As a direct to consumer business, I will be aiding in content creation and empowering our customers, but never neglecting the opportunity to connect, face to face, with customers and as things being to ’normalize’, we hope to host classes, boot camps and build a brand experience that we’re proud to share with elite partners, athletes and whoever else the Lord puts in our path.

I have been blessed to have worked with Cameron Hanes @cameronrhanes for over the last decade and have built a name for myself in the fitness industry, however my mission is to reach millions—or possibly billions— and share my love and passion for health and fitness. The mission for Mtn Ops, aligns with my core values in what I truly believe is a winning strategy for us to find success in improving the quality of life of every person we come in contact with.

Let’s get to work and Conquer More together.

Eric McCormack “Outlaw strength”

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Links mentioned in this episode:

https://outlawstrength.net/

https://www.bulletproof.org/

https://www.dexafit.com/locations/arizona/tempe

https://mtnops.com/

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IG: outlaw_strength

FB: Eric McCormack

On the web: https://outlawstrength.net/

Email: eric@outlawstrength.net

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Episode 84 Fire Athlete

Firefighters have an amazing capacity to solve problems and make things better. Adrian and Joff, our guest on episode 84, are doing just that with their fitness program Fire Athlete. Their mission to craft an easily accessible and targeted training program for firefighters and allied pros is on point. In today’s episode we discuss their personal journey in the fire service as well as what inspired the creation of Fire Athlete and how it helps firefighter fulfil the mission. Tune in and enjoy!

A little about our guests:

Adrian is Fire Athlete's Head Coach. He has been Captain with his Fire Department for 15 years. Prior to that, he worked for Gila River EMS for 4 years achieving the rank of Battalion Chief, and B.I.A. for 2 years on a Wildland Firefighter Crew as a Squad Boss. With over 20 years in a wide range of areas within the Fire and EMS service, Adrian has a well rounded and real understanding of the physical demands of all aspects of the Fire Service and EMS.

Jonathan "Joff" Fierro has been with the Phoenix Fire Department for 3 1/2 years and has been working under Adrian for 2 years as a mentee in firefighter physical fitness. Through the new age use of social media, Joff has made it his goal to help share the knowledge and experience he has gained in what it takes to become a firefighter starting from ground zero.

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If you would like to contact today’s guest...

IG: fire.athlete

FB: fire.athlete

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Episode 83 What's My Calling with Aaron Culwell

Have you ever considered where you got your work ethic? My Baby-Faced Brother, Fire Chief Aaron Culwell, a true Sooner, born and raised in Norman Oklahoma, has thought through this question. In episode 83 Culwell shared his findings with us. He also shares how his faith shaped the direction of his life, leading him to the fire service, the Air Force, and a life committed to public safety. Give it a listen and enjoy!

Our guest introduces himself:

I am an experienced Fire Chief with the Will Rogers Airport Fire Department in Oklahoma City, Oklahoma. Previously, held the position of Deputy Fire Chief at a municipality outside of the Tulsa Metro Area. Additionally, I am currently serving as an Assistant Fire Chief with the United States Air Force Reserves at Tinker AFB, Oklahoma. Personally, I am working on my own professional growth through Oklahoma State University Master’s in Fire and Emergency Management Administration Program and I am participating in the Executive Fire Officer Program at the National Fire Academy. I had the opportunity recently sit on the 8 th Essentials Validation Committee with IFSTA, was awarded Fire Instructor of the Year by the Fire Instructors of Oklahoma Organization, I received the Executive Fire Officer designation from the Oklahoma State Fire Marshals Commission and gained my Chief Fire Officer and Chief Training Officer designations from the Center for Public Safety Excellence. At home I am a loving father of a wonderful seven-year-old daughter who has just as much of an adventurer’s heart as I do. We hike, climb, hunt, and fish as often as possible. I am blessed to have two patriotic brothers, one serving in Colorado, and another serving in Virginia who recently had a set of twins.

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If you would like to contact today’s guest...

IG: aculwe123

FB: Aaron Culwell

LinkIn: Aaron Culwell, CFO,CTO

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Welcome to Fireground Fitness.

This blog has a deep archive of training sessions that will remain available for your viewing. However the content moving forward will not solely focus on fitness. Rather it will be a discussion of all things pertaining to capacity, effectiveness and survivability on the fireground.

Yours In Strength!

Rayne

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This forum provides examples of strength and conditioning for professional firefighters and affiliated individuals (this includes anyone who's serious about their physical performance). This training is hard and requires a committed attitude, make no mistake about it. Fighting fire is a very athletic and demanding occupation requiring equal parts strength, explosive power, endurance and tenacity.

This blog contains daily workouts tailored to the needs of the occupational athlete. I would submit to you that all athletes, law enforcement, military servicepeople, and of course firefighters will benefit tremendously from this form of strength and conditioning.

Be advised that these training sessions are very physically demanding and will put you in a “hurt locker” if not scaled and modified to accommodate your current level of fitness. I can not presume to address your personal needs, you must watch out for yourself and be realistic about what you can and cannot do. What I can tell you is this: You must put in the work and the fitness will follow.

If you have not been consistently training it is my recommendation that you start with the 28 day beginner progression. I have provided scaled examples in the workouts each day. Choose a training intensity that is scaled to your current level of fitness or suited to your personal training goals. The levels are defined here: Level 1, Level 2 and Level3 These are guidelines to help you scale your workload.

Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.

As a professional Firefighter, certified Personal Trainer and former Jarhead I am always striving to be better prepared for the rigors of “combat” wherever that may be. I hope that you share this ideology.

“Getsome!”

Rayne Gray

Please, do not hesitate to contact me with any questions, comments or concerns: raynegray@firegroundfitness.com