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

Keep the Promise
  • 4.6 (89)
  • 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. 078. I Carved My Name On A Bullet [Part 1]

    OCT 8

    078. I Carved My Name On A Bullet [Part 1]

    I carved my name on a bullet... ...because a thousand paper cuts had me bleeding out: no sleep at a busy house, a crumbling relationship, financial troubles, a body and mind breaking down, and losing a brother. In this raw conversation with Sammy Freyta (LPC, ATR, First Responder Counselor & firefighter spouse), we break down how that slow grind happens and how to start climbing back... one honest step at a time. What You’ll Learn: Why it’s not “one bad call.” How years of small hits—sleep loss, a dying home life, finances, grief—pile up until you can’t think straight.Moral injury in plain talk. Sammy’s “torn bicep” analogy for your brain: ignore small strains and it tears.Self-care vs. soul care. Daily basics (sleep, food, movement, sunlight, connection) vs. deeper resets that actually refill you.Sleep that fights back. Blackout the room, keep it cold, phone off at night—why stimulation wrecks your recovery.Alcohol isn’t a fix. It numbs now, wrecks sleep and anxiety later. Why it made things worse.Control vs. relief. The bullet as a symbol of control—and the truth that most of us want relief, not death. If you’re a firefighter who feels eroded—tired, foggy, angry, and carrying more than you say—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!

    35 min
  2. 077. Don't Wear Your Uniform Home [Part 2]

    SEP 24

    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 clean cycle.Home laundry that helps: separate loads, enzyme + charcoal detergent, no mixing with kids’ clothes.Kid-safe station visits: wash hands, change out, decon clothes when you get home.Mindset shift: uniform stays at work—good for your family and your head.How to make the case so the department funds personal decon for everyone. If you’re a firefighter who wants to keep cancer-causing junk out of your home and lock in simple, cheap habits, 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
  3. 076. The “Goldilocks” Decon That Firefighters Will Actually Use [Part 1]

    SEP 10

    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 more bad stuff.How to pick decon that works without wrecking your skin.Station cross-contamination traps (wheels, recliners, fridge handles) and how to break them.Laundry basics for hoods and base layers so you don’t put junk back on your body. If you’re a firefighter who wants fast, no-BS decon that actually lowers exposure and keeps you in the fight, 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
  4. 075. The Failures Make Me Who I Am [Part 3]

    AUG 27

    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 peopleHow to turn dark moments into fuel for your next winWho This Is For: If you’re a firefighter who’s hungry for more — more growth, more impact, and more out of life beyond the station — 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
  5. 074. You'll Learn Something From Everyone You Work With [Part 2]

    AUG 13

    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 under itThe mindset shift every officer needs to keep their crew safeWhy failure in leadership can become your greatest teacher If you’re a firefighter who’s stepping up to lead — or wants to — and you feel the weight of that responsibility, 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!

    33 min
  6. 073. The Real Cost of Promotion in the Fire Service [Part 1]

    JUL 30

    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 your entire career.The truth about the “competition” in promotion processes (and how to turn rivals into allies).How to handle the backlash when your success doesn’t sit well with everyone.The mindset shift that separates great firefighters from great leaders.If you’re a firefighter who’s grinding for the next step or struggling with the politics of promotion, 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!

    35 min
  7. 072. There Are Two Types of Senior Men: Which One Are You? [Part 2]

    JUL 16

    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 how he handled itWhy firefighter grit is your superpower when building a businessHow Frontline Optics supports firefighter mental health through nonprofit givingWhat actually happens after you step away from the jobHow to grow a mission-driven brand without losing your identityIf you’re a firefighter who wants to leave the job better than you found it - and build something meaningful after - this one’s for you. Grab a pair of firefighter-built sunglasses at Frontline Optics, then check out our training tools at keepthepromisefire.com. Subscribe, share, and keep the promise - in service and beyond. 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
  8. 071. Senior Man Is a Title You Have to Earn: Frontline Optics [Part 1]

    JUL 2

    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 BThe cake-takes-time rule: slowing your firefighter feedback loop for business successA step-by-step look at bootstrapping 300 pairs of shades into a six-figure brandThe paralysis-by-analysis trap—and simple ways to beat it and just startIf you’re a firefighter who’s dreaming about life after the job, or already growing a side hustle, this one’s for you. Check out Frontline Optics and our firefighter training tools at keepthepromisefire.com. Subscribe, share, and keep the promise - to your crew and your future. 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
See All (78)

4.6
out of 5
89 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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