Fire Rescue Wellness

Hosted by Annette Zapp

Health Fitness ScienceInterviews guests

Website RSS feed Facebook

Episodes

232

Latest episode

Oct 2026

Language

About the show

Welcome to the Fire Rescue Wellness Podcast! My name is Annette Zapp (or AZ), and I'm a Retired Career Firefighter and Ph.D. Student on a mission to ensure that every firefighter feels physically, mentally, and emotionally supported in their work. Join my guests and me as we have the critical conversations that help firefighters stay healthy and well.

Listen to episodes

60 recent

October 13, 20261 hr 5 min

Episode 232: Balance with Blake Christenson, Iron Maltese Athletics

Blake Christenson is the definition of a good dude. I met him via IG a few years ago and in person in the summer of 2025 while he was competing at the FF Challenge in OKC. I recently had the opportunity to listen to his talk at a conference where we were both presenting and his story resonated strongly with me. Blake Christenson is the owner of Iron Maltese Athletics and has been in the fire service for the last 14 years. His years as a CPT and firefighter have allowed him the opportunity to apply realistic and down to earth strategies to help individuals and organizations to improve their health for life on the truck and the years that follow in retirement. He takes a non "one size fits all" approach to overcome any individual or organizations unique challenges. So what, now what?!? slsflkdjkfdjf Check out Iron Maltese Athletics on IG While you're visiting his IG, check out his swag and protein powder! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

September 15, 20261 hr 1 min

Episode 231: Part II - Peer Support with Firefighter Suzanne Herndon

Today I welcome back Suzanne Herndon for Part II. Hop back and listen to Part I to get caught up. Suzanne and I talked extensively about the Abermarle County Peer Support program. So what, now what?!? Choosing the right peer supporters is important and monitoring the quality of their interactions in an ongoing fashion might be even more important. Hear what she has to say! Contact Suzanne: Sherndon@albemarle.org Check out Virginia First Responder Support Services Support VFRSS ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

August 18, 202649 min

Episode 230: Part I - The Fire Academy with Firefighter Suzanne Herndon

There's nothing I love more than a great recommendation. Thank you, Justin Spanka, for sending Suzanne my way. She's a true gem. Suzanne Herndon has been a career firefighter with Albemarle County Fire Rescue for 21 years. Two years ago, she joined the Training Division, where she helps run recruit schools and supports department-wide training. Herndon currently serves as a co-chair on the Peer Support Team and organizes the department's fitness trainer group. Suzanne lives just outside Charlottesville, VA with her husband and two English bulldogs, Lucy and Dolly. She loves spending time outdoors and challenging herself with anything fitness-related <AZ edit> including ROWING a Concept II Indoor rower for 24 hours for charity. See the link below to contribute to the charity or creep on the event! So what, now what?!? This was an incredible episode and I just can't come up with ONE nugget. I do so love Suzanne's giving spirit. Your call to action is to donate to please share the link to the fundraiser and donate if you're able. Rowing for Responders-Donation Link! Stalk Suzanne and her husband while they row! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

July 21, 202649 min

Episode 229: The Power of Systems with Susan Lopez, MS, RDN, CSSD, LD, TSAC*F

Susan Lopez believes in the power of systems, the importance of being well-muscled and a cool crispy diet dew (a woman after my heart). As a performance dietitian, Susan takes a multifaceted approach to meeting folks where they are and progressing them in a way that makes sense for their lifestyle. Simple planning like putting water bottles and pre-workout fuel in a basket by your keys helps keep people on track without wasting important bandwidth. Bio: Susan Lopez has been a dietitian for over 14 years specializing in nutrition and its application in the tactical community. Susan believes that empowerment of the individual to manage their health & performance is essential for success. Tactical Dietitian is a company based out of Houston, Texas founded by Susan Lopez. The company operates throughout the United States offering organizational and individual services to law enforcement, firefighters, and military service members. You can check out her IG content at Tactical Dietitian Listen to the Tactical Dietitian Podcast here! So what, now what?!? When it comes to making progress with your nutrition, Susan preaches: "One thing, not TEN things!" Companies and Organizations that Susan has provided services to include: ·75th Ranger Regiment ·1st Special Forces Group ·City of Houston Wellness ·FIT Ops / University of Health and Performance ·Soldiers to Sidelines ·Department of Defense Susan has coached individuals from many organizations including: ·NYPD ·FBI ·DEA including HRT ·Border Patrol including BORTAC ·Sheriff and Deputies (multiple departments) Online features include: ·Muscle and Fitness Magazine ·Taste of Home ·The FLEO 111 Podcast ·Monarch Human Performance Podcast Register for the Tactical Dietitian Conference here! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

June 16, 202652 min

Episode 228: Stop Watering the Weeds with Corporal Aaron Martin

Aaron Martin is a Corporal with OKCFD and has been in the fire service for nearly 14 years, and serving the Metro since 2018. Aaron and his beautiful wife, Krista, have 4 super cool kids, ages 22 down to 7. He enjoys building, wrenching, and riding old Harleys, chilling at White Water Bay with his family, rock climbing, and holding his wife’s purse on long walks down the beach. So what, now what?!? If you see something (a coworker struggling or obviously in the throes of addiction), say something. It might mean the difference between life and death! "Sometimes it's ok to let it all go. It might fall apart, but you'll put it back together." -Aaron Martin Major Cort Smith Episode 343 Fund Help for Heroes at Oakwood Springs in OKC Rob's Ranch Center of Excellence ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

May 18, 202648 min

Episode 227: Living in the "Grey" with Michelle Bugbee, MS, RD, LDN, CPT

Last chance to register for the WTHPS 5.29.26!! Michelle Bugbee, MS, RD, LDN, CPT, is a registered dietitian specializing in sports and performance nutrition and the owner of Ignite Performance Nutrition. As a firefighter spouse, she combines professional expertise with personal insight into the unique demands of the fire service, both on and off the job. Michelle is passionate about translating nutrition science into realistic, sustainable strategies that support the health, performance, and longevity of first responders. So what, now what?!?: Michelle's SOP: About 80% of daily intake should come from nutrient-dense and health-promoting foods, including protein, carbohydrates, fats, and fiber. The remaining 20% should be reserved for fun, enjoyable foods you look forward to and that keep you satisfied! Resources mentioned in the Episode: Rob Hartman's Episode Dr. Rachel Pojednic's Episode Christina Montalvo's System for Dinner Planning ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

March 31, 202645 min

Episode 226: FDIC Preview with Megs, VFP and AZ

Register for the Women's Tactical Summit! Megan Lautz, Vanessa Frost-Piedrahita and I will be presenting Firefighter Strong: Fuel, Sleep and Train for the Long Haul at FDIC on 4.21. In today's episode, hear about the interplay between nutrition, sleep/recovery and training for health and performance and if you want to hear more, come see us in Indy! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

March 24, 20267 min

Episode 225 Spotlight: Eccentric Training with Dr. Krentz

Dr. Krentz and friends are fans of ETFE (emphasizing the f-ing eccentric), and today you'll hear about the science behind eccentric training and why firefighters should consider exploring it. Catch the original episode here and please give us a review and a 5-Star rating! ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

March 17, 202643 min

Episode 224: Academy and Training Updates with Michael Pericht, CSCS

Register for the WTHPS Catch Mike's previous episode here Mike Pericht is a certified strength and conditioning coach and TSAC-F, former professional athlete and currently serves as a newly promoted lieutenant at a fire agency in Illinois. He is Morgan's husband and the dad of three busy kids (and 2 dogs). Follow on IG **Announcement: After the Spotlight 225 episode, the podcast will transition to a once-per-month release. Please contact me if you have topic suggestions. info@firerescuewellness.org ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

March 10, 20268 min

Episode 223 Spotlight: Lifestyle Change with Lt Joe Lissman

Lt Joe Lissman was one of my favorite co-workers when I was still on the job. We worked together as medics, officers and finally briefly in our maintenance shop. Hear the original episode here . ***** Register for 7-Minute Science here Purchase FRW Swag here Get on the Waitlist for Building Your Career in Fire Follow Fire Rescue Wellness on the socials... IG | LinkedIn | Twitter Discount Code: FRW20 at Fluid Nutrition Affiliate Links Check out my Fringe Affiliate Link Check out my TryCreate Affiliate Link (20% off your order)! Check out my ChiliSleep Affiliate Link (15% off your order)! Please rate, share, and subscribe to the podcast!

Is this your show?

Claim this listing to keep it up to date, reach guests who want to pitch you, and manage bookings with Guestify.

Claim this listing