Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters

Keep the Promise
  • 4.6 (105)
  • MANAGEMENT
  • UPDATED BIWEEKLY

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.

  1. 087. When the Phone Stops Ringing: The Real Shock of Retirement (Part 1)

    FEB 11

    087. When the Phone Stops Ringing: The Real Shock of Retirement (Part 1)

    Retirement sounds like freedom… until the phone stops ringing. Jim Burneka breaks down what life really feels like after you hang up your gear for the last time: better sleep, sure, but also the ego hit, the identity shift, and realizing the machine keeps rolling without you. This is a straight-up firefighter conversation about purpose, tribe, and why you have to start building a healthy retirement from day one on the job.  Expect to learn: How to avoid the “retire and disappear” trap when the firehouse moves on without youWhy your ego takes a hit after retirement, and how to flip that into freedomWhat “happy and healthy career + retirement” actually means (not just a bumper sticker)How to build purpose before you need it, so retirement doesn’t wreck youWhy most departments “check boxes” until someone dies—and how to lead change anyway If you’re a firefighter who wants to retire strong but you’re worried about losing your identity, your people, or your edge... this one’s for you.  Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    34 min
  2. 086. Don’t Take the Fire Service So Seriously [Part 2]

    JAN 28

    086. Don’t Take the Fire Service So Seriously [Part 2]

    Want to be the calm one when everything goes sideways? This is how you build that. Captain Brian Yonkin talks speaking up, handling imposter thoughts, and using systems to sharpen leadership instead of guessing. Then he tells the story of rolling up on a working fire… and finding out there’s a second fire down the street. If you want to lead under pressure without losing your head, this episode gives you tools you can use as early as next shift. What You’ll Learn: How Brian trains himself to speak up and handle conflict without blowing upWhat his “imposter syndrome” warning sign is—and how he shuts it down earlyHow to set goals without the “New Year, new me” nonsense (and actually follow through)How trust in your crew is built—and why it matters when you have to make fast callsThree non-negotiables for being a strong firefighter in 2026: train, relax, and have a life outside the jobIf you’re a firefighter who wants to lead better, stay sharper, and not let the job eat your life… this one’s for you. Being consistent at the gym is non-negotiable. Fit For Service holds you accountable AND give you results. Check it out at https://keepthepromisefire.com Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    38 min
  3. 085. The Firefighter Fixer Trap (And How To Break Out) [Part 1]

    JAN 14

    085. The Firefighter Fixer Trap (And How To Break Out) [Part 1]

    If you’re the “fixer” at home and in your firehouse, this episode will punch you right in the gut. Captain Brian Yonkin breaks down what changed since 2024—promotion to captain, hard family stress, and realizing he was running on fumes without calling it depression. We talk TRT, therapy, asking for help, and how being a dad made him a better leader. This is firefighter reality: you can’t pour from an empty cup and still think you’re “tough.” What You’ll Learn: How to spot when you’re quietly burning out even if you think you’re “fine”Why “I’ll handle it” can turn into a slow mental crash—and how to start asking for helpA simple way to lead better: be curious, not judgmental, and meet people where they’re atHow to build calm focus when life is pulling you in 10 directionsWhy doing more for everyone else can wreck you—and how to stop being the default problem-solverIf you’re a firefighter who feels responsible for everything and you’re tired, stressed, or numb… this one’s for you. Subscribe to the show and keep the promise you made — to yourself and your crew. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    32 min
  4. 084. Goodbye...

    12/31/2025

    084. Goodbye...

    ...to 2025 and hello to 2026! This year either made you better or it made you bitter. In this episode, we close out the year by pulling the real lessons from 2025 and turning them into a simple plan for 2026. We talk standards, health, and your crew—because this job will take from you unless you choose who you’re going to be. What You’ll Learn: How to set one standard and actually live it when you’re tiredHow to teach the standard to the next generation without turning into a grouchHow to protect your mind and body so you make it to retirement in one pieceThe simple “one habit at a time” method to stop getting overwhelmed and start stacking winsHow to build your 2026 around better people, better habits, and better resultsIf you’re a firefighter who wants to start 2026 stronger, and stop drifting through the job on autopilot, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    16 min
  5. 083. It’s Okay Not To Be Okay… But Stop Pretending You’re Fine [Part 2]

    12/17/2025

    083. It’s Okay Not To Be Okay… But Stop Pretending You’re Fine [Part 2]

    You're the fixer. But what happens when it’s you that needs fixing? In this hard-hitting follow-up, Brad Schriefer peels back the layers on substance abuse, trauma loops, and why we suck at taking our own advice. He offers real, actionable strategies for breaking the cycle — without losing your edge or your identity. This isn’t therapy — it’s survival. What You’ll Learn: Why the firehouse culture of “fix everyone but yourself” is setting us up to failHow to replace the bottle with tools that actually workOne way to rewire your brain and protect your crewThe science behind why the gym is sometimes the best therapyA better definition of “strength” — one that actually saves livesIf you’re a firefighter who knows something has to change — but doesn’t want to lose who you are — this one's for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    44 min
  6. 082. The Boiling Frog Problem: How Trauma Creeps Up on Us in the Fire Service [Part 1]

    12/03/2025

    082. The Boiling Frog Problem: How Trauma Creeps Up on Us in the Fire Service [Part 1]

    You swore to protect others — but when was the last time you checked in on yourself? Brad Schriefer, a third-generation firefighter and mental health advocate, shares his raw journey through trauma, peer support, and post-traumatic growth. With over two decades in the service, Brad brings gritty honesty and real solutions to the emotional weight we carry. This isn’t about being soft. It’s about staying strong enough to show up tomorrow. What You’ll Learn: Why “it’s okay to not be okay — but not okay to stay not okay” hits harder than you thinkHow to spot the early signs that your crew (or you) are going sidewaysSimple ways to make mental fitness part of academy trainingWhy peer support isn't a buzzword — it's a lifelineHow to finally deal with your shit before it spills into your next shiftIf you’re a firefighter who wants to lead from the front — not just in fire, but in life — this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    49 min
  7. 081. Training In Turnout Gear Could Be Wrecking Your Health [Part 2]

    11/19/2025

    081. Training In Turnout Gear Could Be Wrecking Your Health [Part 2]

    It’s one thing to call out the problem. It’s another to build the solution. In Part 2, Ryan takes us behind the curtain of Carna Bunker Gear — from late-night ideas to market-ready innovation. He shares what it really takes to design gear that protects your health, the mindset shift needed to go from the fireground to founder, and why “just accepting the risk” is no longer good enough.  WHAT YOU’LL LEARN: How Ryan turned a firehouse problem into a full-blown missionWhat firefighter fitness should look like (but often doesn’t)Why most wellness programs fail and what to do insteadThe hidden skills firefighters already have to become mission-driven entrepreneursIf you’re a firefighter who’s sick of waiting for change and wants to lead it — this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    43 min
  8. 080. The Gear That's Killing Firefighters [Part 1]

    11/05/2025

    080. The Gear That's Killing Firefighters [Part 1]

    If you're training to be a better firefighter but wrecking your body in the process, you're not alone — and Ryan Conley’s had enough. In this powerful first episode, Ryan breaks down the hidden dangers of training in contaminated bunker gear and the real cost firefighters are paying in cancer, heart disease, and early exits from the job. He shares the heartbreaking loss of brothers in the field and how that sparked a movement to create safer, smarter ways to prepare for the job — without sacrificing your health. WHAT YOU’LL LEARN: Why your second set of gear isn’t protecting you the way you think it isThe link between good intentions and toxic exposuresHow to train hard without slowly killing yourselfWhat sparked the "Cancer Crusade" and how it’s changing the gameThe difference between “acceptable” risk and avoidable damageIf you’re a firefighter who trains hard but worries about the long-term damage, this one’s for you. Support the show 🔥 Ready to feel unstoppable in your gear? Fit For Service is the 8-week training plan built for firefighters to regain strength, confidence, and endurance on the job. 💪 Start your journey here! >>> Shop Keep the Promise! Get 15% off your purchase at Rescue 1 CBD with code KTP at checkout!

    42 min
See All (85)

4.6
out of 5
105 Ratings

About

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.

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