A few weeks ago, I had the privilege of working with O2X as a lead instructor at our workshop for the Detroit Fire Department. During one of the breaks on our last day, I found myself standing near a group of firefighters, coffee in hand, only half tuned in to the conversation. That’s when I overheard one firefighter opening up about his weight loss journey—and, more importantly, the ‘why’ behind it.

I wasn’t really part of the conversation. I was just there, quietly listening, almost as if I was meant to stumble on his story by accident. As he described the moment that pushed him to make a change—how a single tough fire convinced him something needed to be different—I felt a deep realization hit me.

This young man had undergone a remarkable weight loss journey, and while listening, he didn’t talk about a diet or fitness plan. Instead, he recounted the day he went into a fire—and came out feeling utterly spent, sick, and aware that he couldn’t keep going down the road he was on. That exhausting day was his warning sign: a wakeup call he couldn’t ignore. He realized that unless something changed, his health—and maybe even his career and life—were in jeopardy. He chose to act.

Here in this room full of people who run toward danger, the gift of a warning sign—a pivotal moment that wakes you up before it’s too late—felt especially profound. He got a chance to hear the alarm and answer it. Not everyone gets that opportunity.

This conversation made me think about how, for some, life provides a loud, undeniable alarm—a heart attack, an injury, the inability to keep up with children, or, in his case, a day at work that ends differently than all the others. That warning sign is a gift, a rare second chance to refocus and reinvent.

But here’s the hard truth:

Not everyone gets a warning. In the fire service, and in too many walks of life, some people never get that chance. The “sign” doesn’t come—or if it does, it’s final. No chance to recover, to turn things around, to do better next shift or next year. The moment is missed, and the opportunity to choose health, resilience, and change is gone.

When I talk about the power of 1% change in my closing briefs—small, consistent improvements made daily—it’s not just a wellness slogan. It’s a mindset that can protect us before crisis strikes. It’s a way for those who haven’t been “gifted” an obvious warning to act as if they have. To listen to the quieter signals: the soreness that lasts longer, the troubling cholesterol number, the winded feeling after a flight of stairs.

Don’t wait for a warning sign to force your hand. Start where you are with what you can control. Change one thing—just by 1%—and stick with it. Over time, those small decisions add up to transformation.

Do You Listen to Life’s Warning Signs?
We all receive warnings, whether subtle or dramatic—a fleeting pain, shortness of breath, fatigue, or perhaps the gentle nudge of a partner’s concern. The difference is how we respond. Do we ignore them, or do we act before the crisis?

Ask yourself:

• What quiet signals is your body or mind sending you?
• Have you been waiting for a wake-up call?

What Might a 1% Change Look Like?

• Swap one soda for water each day
• Take the stairs instead of the elevator
• Add one serving of vegetables to dinner
• Go to bed 15 minutes earlier
• Take a 10-minute walk after lunch

The most important change you make could be the one you make today—before the warning comes.

Take Action Today

Consider:

• What single, small change can you make today for your health?
• What’s your “1%” this week?

Let the stories of those who’ve had their wake-up calls serve as a lesson and a motivator. Let’s not leave our health and our lives up to chance or fate.

Let’s Work Together
If you’re ready to take that first step but don’t know where to start, I’m here to help. Reach out, share your thoughts, or ask your questions below—I’d love to support your journey.

High-Performance Wellness Solutions

At High-Performance Wellness Solutions, I use my experiences as a firefighter and coach to support and facilitate growth in others, guiding them towards a lifestyle that allows them to live out their fullest potential through tailored coaching and wellness strategies.