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🚨 A recent article from FireRescue1 sheds light on the life-changing insights found in Dr. Matthew Walker's book Why We Sleep, a must-read for every firefighter. It reveals that sleep isn't just a luxury – it's a critical cornerstone for health, safety, and peak performance. With the high-stress, high-risk nature of firefighting, getting quality sleep can be the difference between life and death, both on and off the job. Walker's research shows that sleep deprivation not only jeopardizes mental clarity and reaction time but also increases the risk of serious health issues like cancer and heart disease. The article encourages firefighters to break the cycle of "sleep when you're dead" and recognize that prioritizing rest is an investment in both career longevity and overall well-being. A good night’s sleep isn’t just for recharging – it’s for surviving and thriving.

If you continue to live by “sleep when you’re dead”, that eternal sleep may just come sooner than you think.

You can buy the book on Amazon here.

The Sleep App That Forbes' Rated 5 Stars 😱

The app Forbes’ said helps "users achieve high-quality sleep by creating and maintaining effective sleep routines.” is back with new sounds and features!

Now featuring over 300 unique sounds to build to fall asleep to, a personalized sleep tracker and more. It’s no wonder over 65 million people have downloaded this app for better sleep.

Try it tonight 👇

Get BetterSleep!

The Latest

• 🚑️ Several hospitalized after fire rescue truck collides with landscape vehicle - WPLG Local 10

• 👶 Paterson firefighters save choking 4-month-old baby girl - ABC7 New York

• 🚨 Deputy fire chief in Maryland arrested for setting brush fire, officials say - CBS News Baltimore

• 🔥 GoPro viral footage of firefighter battling massive blaze in Santiago, Chile - GoPro

Fuel

Got a large crew or family to cook for? TRY THIS! Easy and protein-packed Beef Enchiladas.

These enchiladas are stuffed with lean ground beef, beans, and hatch chiles, then smothered in a rich, homemade sauce that’s so good, you might start spooning it into your coffee (ya, we went there). Top it all off with a zesty cilantro-lime crema and pickled onions that’ll make you feel fancy, without the fancy price tag. Warning: these might cause spontaneous dancing and excessive "Mmmm"s.

You can watch the recipe video here and download the printable PDF with the instructions and grocery list below.

🔪 Helpful Kitchen Tools For This Recipe:

• Ninja Professional Blender

• Bench Scraper

• HexClad 2-quart Saucepan

• Sauce Squeeze Bottles

Grind

A You-Go-I-Go workout is like the ultimate fitness game of tag, but with less running and more sweating! One partner takes the spotlight, crushing reps while the other plays hype squad—cheering, clapping, maybe even throwing in a victory dance or two. As soon as the first one’s done, it’s time for the switch: now you're the cheerleader, and your partner’s in the hot seat. It’s a nonstop, tag-team fitness party with just the right amount of rest to make you work harder the next round. Whether you’re trading high-fives or playful smack talk, it’s a workout that screams, “We’ve got this!”

🔴 Warm Up

• Dynamic stretches: Arm circles, leg swings, hip openers (10 reps ea)

• Light cardio: High knees, jumping jacks (20 reps ea)

🟢 Main Workout

Each round includes two exercises. Partner A does the first exercise while Partner B rests, then Partner B does the same exercise. Switch to the next exercise in the same format. Complete 3 rounds.

1️⃣ Superset 1: Lower Body

• KB Goblet Squat (15 reps)

•  Reverse Lunges (12 reps)

2️⃣ Superset 2: Push/Pull Upper Body

• Push ups (AMRAP)

• Bent Over Rows (12 reps)

3️⃣ Superset 3: Core

• Elbow Plank (1 min)

• Russian twists (20 reps)

4️⃣ Superset 4: Cardio Power

• Burpees (10 reps)

• Box jumps (10 reps) 

💪 Finisher:

•  Fastest to row 200m or bike 500m

Lead

"Success is not final, failure is not fatal: It is the courage to continue that counts." — Winston Churchill

🧑‍🚒 I came across a great article from FirefighterNation.com this week, that spoke about promotion denial. I have been there, and I’m sure some of you have as well. Often these tough situations can come with some impressive opportunities for personal growth and learning - but often this gets overlooked as a result of our own inability to handle our emotions.

When faced with a promotion denial, many can experience a sense of frustration or disappointment, but this moment doesn’t have to define your career. In fact, it can become a valuable learning opportunity. The first step is to acknowledge the feelings that come with the setback – it’s okay to be upset, but don’t let those emotions fester into resentment or negativity. Instead, take a brief step back to reflect and gain perspective.

Once you’ve processed the initial disappointment, turn your focus toward growth. Assess where you can improve – whether it’s honing specific skills, gaining more experience, or even broadening your understanding of leadership. Use the feedback you received to fuel your development. Now is the time to fine-tune your resume and position yourself for future opportunities.

But growth doesn’t happen in isolation. Seek out mentorship from those who’ve been through similar experiences and can provide guidance based on their own journeys. By surrounding yourself with those who inspire you, you’ll not only improve your own abilities but also reignite your passion for the job.

Remember, the road to promotion isn’t always smooth, but setbacks are often stepping stones. With the right attitude, you can come back from a denial even stronger, more focused, and better prepared for future success. Keep pushing forward – your next opportunity is just around the corner.

Check out the full article from Firefighter Nation here.

Trivia

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