Shift Change

Officer Rubino
  • 4.0 (2)
  • Health & Fitness

Shift Change is the officer wellness show for people who work while the world sleeps. Hosted by Mack, it talks straight about the stuff that actually runs a cop's life: sleep on rotations, training around 12s, money that disappears, debt that won't, and the weight nobody sees. Twenty to twenty-five minutes, no fluff, one thing to do when it's over. Private crew, real talk. Shift Change is created and written by Officer Rubino.

Episodes

  1. 5d ago

    You Don't Need a 90-Minute Lift

    You don't need a 90-minute lift to be fit for duty. In this episode of Shift Change, host Officer Rubino breaks down published research showing that just 30 minutes, 3 days a week can build the strength and conditioning officers need — without living in the gym. IN THIS EPISODE: - The 90-minute myth: why longer isn't always better for officers on shift - Three training protocols every officer needs: strength, conditioning, and mobility - A full 3-day training template you can start this week Check out the Shield I.Q. app at shieldiqai.com — 1500+ training plans built for first responders. Theme music: Kevin MacLeod - Pump (CC-BY)

  2. Sep 29

    The 0400 Problem

    There's an hour on midnights when your body files a formal complaint. It's oh-four-hundred. You don't beat it by being tougher — you beat it by being smarter than your own biology. Mack breaks down the science of the circadian crash, the three moves that keep you sharp on the back half of the night shift, and your One Thing for the week. Plus the Honor Beat. Brought to you by Shield I.Q. — the app built by an officer, for officers. Music in the Shield IQ spot: 'Gearhead' by Kevin MacLeod (incompetech.com), licensed under Creative Commons Attribution 4.0. Get Shield IQ: App Store: https://apps.apple.com/app/shieldiq-ai/id6791184105 Website: https://shieldiqai.com

  3. Sep 27

    Take It Back

    They'll give you a badge, a gun, a vest, and twelve hours of chaos — but nobody gives you the manual for the other twelve. In this premiere episode of Shift Change, Mack breaks down the four zones the job taxes — sleep, body, money, mind — runs the shift audit with you, and hands you three fixes plus the One Thing to do this week. Music: "Take the Lead" by Kevin MacLeod (incompetech.com), licensed under Creative Commons: By Attribution 3.0.

  • 3 Episodes

Ratings & Reviews

4
out of 5
2 Ratings

About

Shift Change is the officer wellness show for people who work while the world sleeps. Hosted by Mack, it talks straight about the stuff that actually runs a cop's life: sleep on rotations, training around 12s, money that disappears, debt that won't, and the weight nobody sees. Twenty to twenty-five minutes, no fluff, one thing to do when it's over. Private crew, real talk. Shift Change is created and written by Officer Rubino.

Information

  • Creator
    Officer Rubino
  • Years Active
    2026
  • Episodes
    3
  • Rating
    Clean
  • Show Website
    Shift Change