Fireground Fitness

Episode 92 Slow and Low with Greg Morales

“Slow and low that is the tempo”, the deep rhetorical prose crafted by the Beastie Boys perfectly sums Ep.92’s guest, Greg Morales. A true native Phoenician, Morales grew up on the west side of town right across the street from fire station 24. Into old cars, hard work and brotherhood, G Mo, is old school in all the right ways and leans into the next generation, mentoring and shining a light on the path for would be firefighters. We talk about all these things and so much more, enjoy!

A little more about our guest…

Greg Morales, born and raised in Phoenix Az. Husband, father of three. 27 years employed by the City of Phoenix, 17yrs with the Phoenix Fire Department. 13yrs as a Firefighter, 3yrs as an Engineer, now a Captain, Technical Rescue/ Hazardous Materials technician. Capt. Morales also serves as the current Vice President of the Valley Hispanic Bomberos. A local non profit here in the Valley that is rooted in community involvement and mentorship to the next generation of firefighters.

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You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email!

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

Valley Hispanic Bomberos 501c3

www.vhbomberos.org

Email -vhb@vhbomberos.org

Instagram @vhbomberos

Facebook @valleyhispanicbomberos

YouTube @Valley Hispanic Bomberos

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Episode 91, Dr./Chief Kane Nixon

In the business of firefighting injury is a real concern and can befall us at any time. Often, injury will change the direction of our lives, stop us from running, make us more cautious when lifting or cause us to focus, strengthening and shoring up areas of weakness. It can alter our path in ways we may never consider, opening doors and changing our path forever.

This is part of the story we discuss in Episode 91 in my sit-down with Deputy Chief Kane Nixon Ed.D.. In our chat Nixon shares his journey in the fire service, how an unexpected injury, and a cheeky physician, turned him toward education. We discuss this and so much more, please enjoy!

A little more about our guest…

Dr. Kane Nixon Ed. D., M.Ed., NRP, TLO

Dr. Kane Nixon is a thought leader who helps public and private industry leaders improve their work cultures by building resilience in their employees. Kane travels around Arizona and the United States, speaking about ethics, leadership, and wellness. Kane is the Deputy Chief of Logistics & Planning for the Arizona Fire and Medical Authority, where he oversees Support Services, Planning, Technical Services, and Emergency Management. Kane has been in the fire service since 2001. Kane is a Nationally Registered Paramedic, Health and Safety Officer, Threat Liaison Officer, and served in multiple officer roles with IAFF Local 3573. Kane has extensive experience in not-for-profit management, serving as the founder and President of the North County Firefighters’ Charities for five years and the Arizona State Director for the Firefighter Cancer Support Network. Kane holds three Associates Degrees, a Bachelor’s Degree in Emergency Management and Public Administration, and a Master’s Degree in Educational Psychology, both from Northern Arizona University. In 2021, Kane defended his Dissertation titled Arizona Chief Fire Officers’ Opinions Regarding Firefighter Behavioral Health Problems: Causes and Help Approaches, conferring a Doctoral Degree in Educational Leadership. Kane continues his mission to progress the fire service forward with his passion for firefighter wellness through research, writing, and speaking on the topics of firefighter fitness, cancer, and behavioral health.

Kane is the Chairman of the Scholars Group Panel for the Science Alliance. The Scholars Group provides opportunities for networking, mentorship, and contributions to the body of literature with the aim of investigating and promoting evidence-informed first responder research. Kane is Adjunct Faculty and the Director of Firefighter Fitness and Conditioning at Glendale Community College, holding several certifications, including Certified Personal Trainer, Fitness Nutrition Specialist, and Corrective Exercise Specialist from the National Academy of Sports Medicine. Kane has a passion for serving others and does so as an Arizona State Advocate for the National Fallen Firefighters Foundation Everyone Goes Home Program, District Representative for the Firefighter Cancer Support Network, and regularly volunteering at St. Mary’s Food Bank. Kane is happily married to his wife of eleven years and has two beautiful daughters, ages 10 and 16.

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Email: kane@kanenixon.com

IG: drchiefnixon

FB: Kane Nixon

in: Dr. Kane Nixon Ed.D.

WWW.kanenixon.com

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

Episode 90, Broken Crayons, w/ Carlos Aviles

I truly love hearing about other people’s journeys as it provides such valuable insight. It provides important perspective as we all struggle with something and realizing that you are not alone, it all becomes just a little more tolerable.

I really appreciate today’s guest, Fire Chief Carlos Aviles, who honestly and vulnerably shared his story. We discussed the growth he gained through adversity, Aviles’ time in the Army reserve, his pathway into the fire service and finally into the office of Fire Chief.

Aviles wife once told him that “broken crayons still color”. This is advice that we all need to hear from time to time. Please enjoy this episode!

A little more about our guest…

Chief Carlos Aviles is a 22-year Army Veteran with combat tours in Iraq and Afghanistan and an 18-year career firefighter. In 2004 after an initial 16-month deployment to Iraq, he pursued a career in the fire service and in 2005 was hired by the St. Augustine Fire Department. He is still an active reservist with the US Army Reserve as a Senior Advisor to the 418th MP Detachment.

In 2016, he was appointed Fire Chief for the City of St. Augustine where he still serves today, Chief Aviles also serves as the City’s Emergency Management Coordinator.

He is on the Florida Fire Chiefs’ Board of Directors, the Firehouse Subs Public Safety Foundation Board of Directors, and currently chairs the state of Florida’s Firefighter Standards and Employment Council as well as the Florida Fire and Emergency Incident Information System Technical Advisory Panel.

Link from today’s episode

https://www.matteroffact.tv/florida-community-face-life-and-death-with-fewer-firefighters/

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

Email: caviles@citystaug.com

IG: the_904_chief

Your host can be reached at:

IG: @firegroundfitness

FB: @fireground fitness

Twitter: @firegroundfit

Email: raynegray@firegroundfitness.com

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

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