Claim OwnershipKeep the Promise Podcast - Building Resilient and Well-rounded Firefighters
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© 2025 Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters
Description
Keep the Promise host TJ shares strategies and tactics to survive - and thrive - on and off the job.
Discover how to fuel your body, mind, and spirit so you can have the energy to perform on scene and to live your best life on your days off.
For almost two decades, TJ worked in all facets of the fire service, and he candidly shares his wins, his losses, and all the lessons learned in the process.
You'll learn:
• how to injure-proof your body
• nutrition and recovery
• physical fitness and mental stamina
• firefighter strategy and tactics
• how to deal with the stresses of the job
• how to be a better firefighter at home
• and how to lead a long and fruitful career where you can make a difference in the lives of others
It's a mix of interviews, special guests, and solo shows you're not going to want to miss. Hit subscribe, and get ready to Keep the Promise you made your community.
77 Episodes
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![077. Don't Wear Your Uniform Home [Part 2]](https://storage.buzzsprout.com/dpcqhkssvw6c3lxodfumeq3g7p3n?.jpg "077. Don't Wear Your Uniform Home [Part 2]")
Don’t wear your uniform home—your kids will thank you. Tara Cornett (FLAME Decon) returns with a family-first decon plan: keep gear out of living spaces, run smarter laundry, and make kid station visits safe. Volunteers get a no-shower, low-budget workflow that still works. We also talk money, purpose, and what it really takes to push this mission. What You’ll Learn: Volunteer decon on a budget: bag the gear, store it outside the house, strip and shower fast, run a washer cl...
![076. The “Goldilocks” Decon That Firefighters Will Actually Use [Part 1]](https://storage.buzzsprout.com/s3dgpvd6gmxxfgoqswo1jnx182uz?.jpg "076. The “Goldilocks” Decon That Firefighters Will Actually Use [Part 1]")
If you think “no smoke smell” means you’re clean, you’re wrong. Navy vet and FLAME founder Tara Cornett shows how her multi-charcoal “Goldilocks” blend pulls cancer-causing junk off your skin. Crews tested it after working fires, and post-shower swabs came back non-detectable. We lay out fast, simple decon you’ll actually do between calls. What You’ll Learn: A 3–5 minute decon routine you can run as soon as you’re back.Why smell does not mean safety, and how pore size helps grab m...
![075. The Failures Make Me Who I Am [Part 3]](https://storage.buzzsprout.com/2g0on3glg27kve4t4wl5llgloyun?.jpg "075. The Failures Make Me Who I Am [Part 3]")
What happens when you take firehouse grit and channel it into building a business? Ralph shares how his passion for the job evolved into launching Cervitas Training Solutions — and how leadership, failure, and brutal lessons learned in the fire service prepared him for entrepreneurship. What You’ll Learn: How fireground leadership translates into building a businessThe surprising link between failure and long-term successWhy ego kills growth — and how to surround yourself with the right peopl...
![074. You'll Learn Something From Everyone You Work With [Part 2]](https://storage.buzzsprout.com/wv9ozejzgim0srt4cniuvfl43nnu?.jpg "074. You'll Learn Something From Everyone You Work With [Part 2]")
Leadership in the fire service isn’t about the badge — it’s about the lives that depend on you. In this episode, Ralph Suppa opens up about the sleepless nights, the toll of responsibility, and the lessons learned from failure. If you’ve ever questioned whether you’re doing enough for your crew, this one hits home. What You’ll Take Away: Why real leadership means putting your people first — even when it costs you sleep or worseHow to face the crushing weight of responsibility without breaking...
![073. The Real Cost of Promotion in the Fire Service [Part 1]](https://storage.buzzsprout.com/jpkwsanw045t9zogbjb2fx4o8nub?.jpg "073. The Real Cost of Promotion in the Fire Service [Part 1]")
Promotion changes everything — not just your title. In this episode, Captain Ralph Suppa opens up about his journey from rookie firefighter to respected officer, the wins that built him, and the failures that shaped him. From grueling tests to unexpected lessons in leadership, Ralph shares what it really takes to step up without losing your crew or yourself. What You’ll Learn: How to build unshakable trust with your crew — even after you make mistakes.Why finding the right mentors can change ...
![072. There Are Two Types of Senior Men: Which One Are You? [Part 2]](https://storage.buzzsprout.com/ht6ir361r1vn7l4qhd939uahmupm?.jpg "072. There Are Two Types of Senior Men: Which One Are You? [Part 2]")
You can build something incredible and still serve. In Part 2, Mike gets real about growing Frontline Optics while staying grounded in firefighter values. He shares the emotional highs and gut checks of going all-in on a brand, how he manages burnout, and why giving back to the fire service is built into his business. If you’ve ever felt torn between your calling and your next move, this one hits hard. What You’ll Learn: The moment Mike knew it was time to leave the fire service, and ho...
![071. Senior Man Is a Title You Have to Earn: Frontline Optics [Part 1]](https://storage.buzzsprout.com/v23i8zpj8lclyf8ch9sjfy6l1ays?.jpg "071. Senior Man Is a Title You Have to Earn: Frontline Optics [Part 1]")
You can love the job and still build the next chapter. In Part 1, former firefighter-paramedic Mike Ettenberg tells us how a kid who chased sirens on a bike turned his party-bus side hustle into Frontline Optics. From the EMT grind to 30 failed applications, Mike shows why the firefighter mindset, solve problems and never quit, works in business too. What You’ll Learn: How to stay hungry after 30 “no’s” and finally land the jobWhy small-department mandatories can push you to create Plan...
![070. People Love Us, Don’t Let Them Down: Bobby Eckert [Part 3]](https://storage.buzzsprout.com/0fihxzch4sv5tr5mrrfsiyatm2pt?.jpg "070. People Love Us, Don’t Let Them Down: Bobby Eckert [Part 3]")
The gloves are off in Part 3. Captain Bobby Eckert returns to finish what he started, and he doesn’t hold back. From being called “the villain” of the fire service to commanding firegrounds and building one of the most respected training programs in the country, Bobby explores what it really takes to lead, teach, and stay true to yourself - no matter how loud the haters get. What You’ll Learn: The fire service politics Bobby’s done pretending to tolerateWhat happens when you teach the tru...
![069. The Working Fire Is The Great Equalizer: Bobby Eckert [Part 2]](https://storage.buzzsprout.com/htkijyvcqjmudxvos8vbns9ej72j?.jpg "069. The Working Fire Is The Great Equalizer: Bobby Eckert [Part 2]")
Some people post quotes. Bobby Eckert lives them. In Part 2 of this no-holds-barred conversation, Captain Bobby Eckert gets brutally honest about leadership, firehouse culture, and the broken state of firefighter training. From how he sleeps better at the station than at home, to why he’s done playing nice with the fire service status quo - this one punches straight through the noise and hits the heart of what it means to lead. What You’ll Learn: Why good officers don’t hover - and how Bo...
![068. Fires Are The Easiest Part of the Job: Bobby Eckert [Part 1]](https://storage.buzzsprout.com/vhnufom6ksk44496p9g4l3y3fkjb?.jpg "068. Fires Are The Easiest Part of the Job: Bobby Eckert [Part 1]")
In this raw and real conversation, Bobby Eckert opens up about his roots, leadership, and the gut-punch layoff that nearly derailed it all. From childhood drills to navigating Camden’s chaos, this is a story about resilience, fatherhood, and the drive that keeps him going even when they try to take away the uniform. What You’ll Learn: What growing up with a fire chief dad taught Bobby about leading with integrityHow layoffs nearly ended his career - and why he came back strongerThe firehouse ...
![067. The Fire’s Out, But the Stress Stays: Finding Peace After the Chaos [Part 3]](https://storage.buzzsprout.com/2jr5ay5mphgljhkm3zqr1y9a6nhh?.jpg "067. The Fire’s Out, But the Stress Stays: Finding Peace After the Chaos [Part 3]")
In Part 3 of our powerful series with retired FDNY Captain Rob Cefoli, we explore how first responders—and anyone living under high stress—can take control of their internal world. This episode dives into body-based interventions like tremor manipulation, breathwork, and focused energy redirection to help release chronic tension and build lasting resilience. You’ll learn: How to direct tremors and energy to areas of discomfortThe meditative aspects of TRE and body awarenessWhy emotional traum...
![066. Shake It Off: The Firefighter’s Way to Release Trauma [Part 2]](https://storage.buzzsprout.com/j8r7etgn7cj0fzj711usn0i3kkdh?.jpg "066. Shake It Off: The Firefighter’s Way to Release Trauma [Part 2]")
Can your body shake off trauma? Retired FDNY Captain Rob Cefoli returns to dive deep into the science and power of Trauma Release Exercises (TRE)—and how tremoring can help firefighters heal. In this episode, we explore: How TRE taps into the body’s natural stress-release systemThe physical and emotional toll of the jobWhy “shaking” isn’t weakness—it’s recoveryTeaching TRE to recruits, veterans, and skeptical crewsHow firefighters can reconnect with their emotions and improve long-term health...
![065. The Trauma Doesn’t Retire: FDNY’s Rob Cefoli on Healing After the Job [Part 1]](https://storage.buzzsprout.com/gaemszdl7lqqzip30ex33qthldn4?.jpg "065. The Trauma Doesn’t Retire: FDNY’s Rob Cefoli on Healing After the Job [Part 1]")
Retired FDNY Captain Rob Cefoli spent 20 years on the job—and now he’s reshaping how firefighters recover, rebuild, and stay resilient. In this episode, Rob dives into: His journey with PTSD and finding TRE (Trauma Release Exercises)Running the FDNY Health & Fitness UnitWhy TRE is now part of academy trainingCreating Fyr Tribe for firefighter mental healthHelping retirees heal from years of serviceThis one’s raw, real, and packed with actionable tools for every firefighter, from rookies t...
![064. The Job's Not Meant For Everyone [Part 2]](https://storage.buzzsprout.com/mimuj77j0hf72raolqgi9fnt8qy5?.jpg "064. The Job's Not Meant For Everyone [Part 2]")
In this second installment of our conversation with Joff Fierro, we cover insights on resilience in the hiring process, debunk toxic firehouse culture, and provide actionable steps for aspiring and current firefighters. You will learn: the real meaning of 'the standard'the importance of inclusivity and fitnessand building a positive culture for rookies. Additionally, Joff discusses the evolving definitions of hard work and adaptability in modern firefighting, along with tips on bri...
![063. Don't Let Your Ego Get In The Way [Part 1]](https://storage.buzzsprout.com/aj332a23fh78eykjweayao6vxdkv?.jpg "063. Don't Let Your Ego Get In The Way [Part 1]")
In this episode of the Keep The Promise Podcast, Joff Fierro returns to share his grueling journey to becoming a firefighter. From facing rejection in the hiring process to battling the toxic culture in firehouses, Joff opens up about the trials and tribulations he overcame. You will learn: insights into the importance of resilience.the harsh realities of the fire service interview process.actionable steps to improve your own chances of success. Joff also discusses the evolving def...
![062. Addressing Duty Bound Grief: Building Mental Resilience for First Responders [Part 2]](https://storage.buzzsprout.com/6xl21rwe97iyu8zvuzbfrh73ke6o?.jpg "062. Addressing Duty Bound Grief: Building Mental Resilience for First Responders [Part 2]")
In this episode of the Keep the Promise podcast, part two of our series with Rachael Belcher, we cover the critical topic of mental health among first responders. With nearly three decades of experience in the fire service and 21 years as a paramedic, Rachael shares her personal journey of overcoming the emotional and physical toll of the profession. The discussion centers around her article, 'Grief on the Front Line: Managing Our Hidden Wounds,' which introduces the concept of 'duty bound gr...
![061. Duty Bound Grief: Unpacking Hidden Wounds in the Fire Service [Part 1]](https://storage.buzzsprout.com/azjzftysauxjy7h85bjeayty6lyw?.jpg "061. Duty Bound Grief: Unpacking Hidden Wounds in the Fire Service [Part 1]")
In this episode, Rachael Belcher shares her 27-year journey in the fire service, detailing her experiences from volunteering as an EMT to working as a paramedic with the Baltimore County Fire Department. Rachael's story takes us into her time on the Gulf Coast after Hurricane Katrina, the emotional toll of dealing with traumatic events, and her courageous decision to seek mental health treatment. She also discusses her mission to dismantle the stigma around seeking help and educate first resp...
In this episode, we cover the critical skill of mental toughness for firefighters. We'll break down what mental toughness is, why it matters, and how you can start building it today. Expect to learn: the connection between stress and mental toughness for firefightersthe 3 strategies for building mental toughnesshow to apply an easy roadmap to start adapting to stress todayThis episode aims to help firefighters not just survive, but thrive both on and off the job. 00:39 The Importance of Men...
In this episode of the Keep the Promise podcast, we discuss the importance of building momentum for the new year to achieve personal goals, specifically tailored for firefighters. You will learn: how to set specific and measurable goalshow to leverage the 'fresh start effect'what it means to build accountability through trusted teammatesand much more We emphasize practical strategies and actionable steps to make 2025 a year of resilience, strength, and preparation, both on and off...
![058. Embrace New Challenges and Come Back From Failures: Hailey Green [Part 2]](https://storage.buzzsprout.com/h5owrxuwxht2p3biovqgksminvli?.jpg "058. Embrace New Challenges and Come Back From Failures: Hailey Green [Part 2]")
In Part 2 of our series with Hailey Green, we dig deeper into the multi-faceted aspect of being a successful firefighter. Expect to learn: the positive aspects of imposter syndrome as a sign of growth and challenge the importance of health, wellness, and mental healththe need for continuous training and much moreHailey highlights the value of mentorship and outlines strategies for goal setting and time management to maintain a balanced life. Additionally, you'll hear insights on th...
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