High-Performance Wellness Solutions

Staying on track, while taking calls.

Every day on shift, we are exposed to numerous factors beyond our total control, but we can influence them a bit. Our tasks vary from departmental needs to training. We engage in community outreach and perform truck and equipment checks. Station duties, meals, and shopping fill our schedules. If there is time, we focus on fitness. You may have noticed I left out one major topic: the call-outs. This is the one thing we have ZERO control of. It is the reason we exist. Calls typically come when we try to eat, sleep, or exercise, among other times during the day. This varies day to day and from department to department. However, these calls come at all times when we least want them to.

My Mission

In this blog, I hope to motivate you. I want to offer a few suggestions to help you stay on track in the gym. When you get derailed, don’t lose hope—get back to work after the call-out. While not every interruption is recoverable, I hope these strategies provide you with options and ideas to support your success with fitness while on duty.

Acknowledge the Reality

Let’s start with the elephant in the room. Interruptions are merely perceived this way, but in reality, they are why we are on duty. It is important to acknowledge that interruptions are an inevitable part of life in the fire service. Rarely [dare I say never] do we do anything while on duty without the possibility of a call coming in. Accepting this reality helps us to mentally prepare for disruptions and reduces frustration when they do occur.

Bend, don’t Break

Harnessing the power of flexibility will prove to be a superpower when we get interrupted. Successful routines are those that can bend, adapt, be paused, and hopefully be resumed. Rigidity is the enemy of routines in environments where unpredictability reigns.

Most workout programs, at least mine, are based around getting to the gym, hitting my sets and reps and then getting home to eat and finish my nightly routine. However, while we are on shift, the gym is typically nearby for 24 hours. This is an advantage if you look at it correctly: no travel time, no waiting for equipment, etc. If we get creative, we can design workouts that are segmented in such a way that we can complete chunks of work throughout the day.

Instead of trying to fit it all into one 60-minute block, try spreading the session out over the day and across the shift. A ten-minute high-intensity interval or even a quick set of push-ups and squats during slower periods can make a significant difference.

Ditch the Perfection, Embrace Consistency

Whether it feels good or not, getting back to work after a call is a much better option than letting a workout go by the wayside just because we had to take a call. Is it challenging? Of course, it is. Is it ideal? No, it’s not ideal—but neither is avoiding training simply because you had to do your job. The goal should be to remain consistent and get back to work, even if the structure isn’t ideal. A fragmented workout completed with determination is far better than one left undone.

Challenge your Mindset, and GROW!

As with most things that encourage us to grow or evolve, the interruptions we have during the day are another training opportunity and can serve as a useful tool to train your mind. Each callout is a chance to improve your mental agility and ability to switch focus quickly.

The unexpected nature of fire and EMS calls in the midst of a workout can simulate the adrenaline spikes and sudden shifts you’ll need to handle during real emergencies. You might even find that you were a bit more “gassed” than you thought when the box alarm comes in your first due district.

Inflexible Mindset: “Every time I workout we take a call, and then I just quit trying to exercise for the day”

Flexible Mindset: “When we get a call during my workout it is an opportunity to build resilience and enhance my ability to return and resume my routine.”

Give up Personal Accountability, and Give it to a Crew Mate

If you are as lucky as I am to often have an exercise partner on shift, involve them in your goals. When we give up accountability and allow colleagues to hold it for us, it creates a support network that motivates you to stay on track even when interruptions throw you off course temporarily. If you both understand that getting the lift in is the goal, you can agree to get back after it and persevere to stay on track. Sharing goals and progress with each other is another way to foster accountability and encouragement.

Self Accountability: “Well Tom, this is the second call during our training session – I don’t know about you, but Im done.”

Accountability to Other: “Hey, Tom, when we get back from this call lets make sure we get back to this set and crush the rest of our session”

Zoom Out, and Remember Why

Remember why you prioritize fitness in the first place. Improved health, increased stamina, and overall well-being are not just beneficial for yourself; they enhance your ability to serve the community effectively. Keeping sight of this broader purpose can support your discipline to get back to your fitness session, even amidst the interruptions.

Adapt or Die

Lastly, regularly review your progress and consider adapting your approach and mindset. What worked last week might need tweaking today. By staying responsive to what your schedule allows on any given shift or adjusting your fitness goals as necessary, you can maintain a routine that meets your needs over the long term. Remember to consider sleep quality, nutrition timing, and stress management. If you take a structure fire call and burn through two bottles, perhaps the focus needs to shift to recovery-based methods, and replenishing hydration and fuel.

Pre-call routine: Deadlifts, rowing sprints and dummy drags

—STRUCTURE FIRE CALL 10/10 RPE—

Updated routine: Mobility, foam rolling, hydrating and deep breathing session

Interruptions on shfit in the fire service and in life are not just challenges but opportunities—opportunities to grow, adapt, and persist in your fitness personal development journey. Embrace them and find ways to develop, knowing that each step towards maintaining your routine, however adapted, strengthens not only your body but your resolve as a firefighter. Stay committed, stay flexible, and remember that every effort counts toward your health and readiness to serve.

Chris