Eternal Dalmatian

15/09/2026

Where there's a will, there's a way.

You can get a decent workout in even when you're out of town and don't have a home gym location there.

The hotel stairwell is PERFECT!

14/09/2026

Another Support that Saves Course in Kingman, Arizona this week! Looking very forward to it!

14/09/2026

Looking forward to the Kingman, Arizona Support that Saves Course this week!

12/09/2026

Ever since 9/11/2001 I've called firefighters at FDNY the "Heroes to the Heroes". To the rest of the country every big city or small town firefighter is a hero. But FDNY is where we go to be awed by the fire service.

Chances are you'll never go through anything comparable to 9/11 in your career. And you should thank The Lord God Almighty for that every shift.

But you can still give of yourself. You can still serve and sacrifice and make a difference.
#343

11/09/2026

Candidly, I didn't ponder calories or macros with this one but I hit the marks.

Two eggs on top of some warmed up taco meat and oven roasted sweet potatoes. I diced a quarter of an avocado and had some coffee with half and half.

High protein, low glycemic carbs, healthy fats.

It doesn't have to be hard!

10/09/2026

09/09/2026

Great morning Crunch Fitness - Park West signing books and meeting folks that want to fuel with intention.

I'll be back this evening 4-7 as well with more book and chit chat!

07/09/2026

Ric Jorge once said "You may not hear the thunder...but you're gonna feel the lightning".

You might be oblivious to the stress building, but you'll be keenly aware when it hits you!

We need a little stress response in tactical workouts. Not full blown panic, just a little burn in the gut, a "Belly Bolt" so you recognize it on the incident scene and can respond to it.

How do you bring a little stress to the workout?

Ask the Battalion Chief to come watch, better yet, join in. Compete with a rival company. Add unknown exercises not revealed until the circuit starts. Ask tactical questions between rounds.

Learn to instinctively recognize that cortisol hit and practice techniques to calm your nervous system so you can think under stress.

01/09/2026

If your goal is a lean, strong physique, your macro ratios matter. The Salvage & Overhaul Eating Plan keeps every recipe within a consistent range: 40 to 50% carbohydrates, 25 to 35% protein and 20 to 30% fats. That balance helps support muscle, steady energy and better satisfaction without relying on extremes.

No guesswork. No overcomplication. Just disciplined, repeatable nutrition built for firefighters, tactical athletes and anyone focused on long-term performance.

Scan the QR code to get the mini book.

31/08/2026

Every station has the gauntlet: A closet full of bear claws, Oreos, Snickers Bars and Buddy Bar. Cheese cake that B-Shift left enough of to relieve them from throwing the pie pan out, and cup cakes or brownies the last school you visited dropped off.

When you walk into the station without a plan for healthy eating, those foods are gonna beat you to a pulp! And three runs deep after midnight if you think you're about to prepare a garden salad and a grilled piece of salmon you'll probably be in admin before long because you have little grasp on reality.

Meal prep for this job is about performance, not making the firefighter calendar...well... maybe it's both! Having enough stuff in the fridge to make a high protein smoothie or snack ensures you have good fuel in the tank when you're doing the report at 0230 and the tones drop for a first due fire.