Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters
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.
Episodes
64 episodes
064. The Job's Not Meant For Everyone [Part 2]
In this second installment of our conversation with Joff Fierro, we cover insights on resilience in the hiring process, debunk toxic firehouse culture, and provide actionable steps for aspiring and current firefighters. You will lea...
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50:54
063. Don't Let Your Ego Get In The Way [Part 1]
In this episode of the Keep The Promise Podcast, Joff Fierro returns to share his grueling journey to becoming a firefighter. From facing rejection in the hiring process to battling the toxic culture in firehouses, Joff opens up about the trial...
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50:07
062. Addressing Duty Bound Grief: Building Mental Resilience for First Responders [Part 2]
In this episode of the Keep the Promise podcast, part two of our series with Rachael Belcher, we cover the critical topic of mental health among first responders. With nearly three decades of experience in the fire service and 21 years as a par...
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40:05
061. Duty Bound Grief: Unpacking Hidden Wounds in the Fire Service [Part 1]
In this episode, Rachael Belcher shares her 27-year journey in the fire service, detailing her experiences from volunteering as an EMT to working as a paramedic with the Baltimore County Fire Department. Rachael's story takes us into her time o...
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34:11
060. The Key To Thriving Under Pressure
In this episode, we cover the critical skill of mental toughness for firefighters. We'll break down what mental toughness is, why it matters, and how you can start building it today.Expect to learn:the connection between stre...
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8:56
059. The Firefighter's Guide To Building Momentum in the New Year
In this episode of the Keep the Promise podcast, we discuss the importance of building momentum for the new year to achieve personal goals, specifically tailored for firefighters. You will learn:how to set specific and ...
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8:56
058. Embrace New Challenges and Come Back From Failures: Hailey Green [Part 2]
In Part 2 of our series with Hailey Green, we dig deeper into the multi-faceted aspect of being a successful firefighter.Expect to learn:the positive aspects of imposter syndrome as a sign of growth and challenge <...
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42:44
057. Beyond Resolutions: A Guide to New Beginnings
In this episode of the Keep the Promise podcast, we cover critical actions to be your best in 2025.Expect to learn:The importance of setting meaningful goals that align with personal temporal landmarksEssential stra...
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16:31
056. We Have a Standard to Uphold: A Journey of Endurance, Mentorship, and Firefighting [Part 1]
Join us on this episode of the Keep the Promise podcast as we welcome Hailey Green, a dedicated firefighter and athlete. After a year of scheduling back-and-forth, Hailey shares her journey into the fire service, her commitment to rigorous trai...
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34:38
055. You're Off Probation, What Now?
In this episode, we explore the crucial steps that firefighters should take once they complete their probation period. Listeners will learn about:embracing continuous learningmaintaining physical fitnessfostering m...
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15:21
054. Find Your Why: The Firefighter's Guide to Passion and Brotherhood [Part 2]
On Part 2 of this series with Barrett Pittman, we explore various aspects of being a firefighter. Join us as we discuss the importance of finding one’s why in the fire service to avoid burnout and stay passionate. Reflecti...
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38:50
053. Making Tough Calls: Leadership Beyond the Obvious
This episode explores the complexities of decision-making in firefighting, particularly focusing on leadership in uncertain and ambiguous situations. Expect to learn:The importance of making the right decisions in the f...
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11:17
052. Don't Just Talk About It: Legacy, Mentorship, and Rediscovering Purpose [Part 1]
In this episode of the Keep the Promise Podcast, we explore maintaining passion and engagement within the fire service. The discussion highlights the challenges and rewards of being a firefighter, emphasizing the importance of mentorship and cr...
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42:46
051. Saving Ourselves: Practical Suicide Prevention for First Responders
September is Suicide Prevention Month, a crucial time for raising awareness and breaking the stigma surrounding mental health, especially within the firefighter community. In this episode, we discuss why this month matters, explore ...
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16:33
050. Love You, Don't Die - Sammy Freyta [Part 2]
This episode of the Keep the Promise podcast focuses on the importance of proactive mental health practices within the fire service. Guest Sammy Freyta discusses breaking harmful cycles and the evolution of peer teams into a more integrated, su...
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40:30
049. People Are Your Primary Resource
Effective leadership goes beyond titles and appearances. In this episode, we explore the essence of true leadership and how to foster a supportive culture within the fire service. We discuss key elements like building trust, setting...
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12:16
048. Love You, Don't Die - Sammy Freyta [Part 1]
In this episode of the Keep the Promise podcast, host TJ is joined by guest Sammy Freyta, a therapist specializing in counseling first responders and military personnel. Sammy shares her journey from broadcast journalism to therapy, emphasizing...
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36:29
047. Save the Next 100 - Sean Conant [Part 2]
In the second installment of our conversation with Sean Conant of FILO Apparel, we discuss the alarming statistics of firefighter suicides, with nearly 100 reported cases each year due to job-relate...
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35:08
046. Do Not Be Discouraged By The Critics: Crafting Better Gear with Sean Conant [Part 1]
In this episode of the Keep the Promise podcast, TJ interviews Sean from FILO Apparel, a firefighter-owned company dedicated to providing safe, affordable, and PFAS-free station wear. The discussion...
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33:23
045. The Implications of Marijuana Rescheduling for Firefighters [Part 2]
In the second installment of our series with Jon Vought from Rescue 1 CBD, we discuss the evolving relationship between marijuana use and the fire service. The conversation covers legal nuances, stat...
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37:58
044. The Implications of Marijuana Rescheduling for Firefighters [Part 1]
In May of 2024, the DEA rescheduled cannabis from a Schedule I substance to a Schedule III substance. This ruling sent waves of excitement throughout the fire service, but many unknowns still remain. In this episode,
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36:38
043. Do The Thing That Everyone Is Afraid Of - Imposter Syndrome [Part 2]
In Part 2 of our imposter syndrome series, Brian Yonkin discusses his personal experiences with imposter syndrome, specifically in the context of firefighting. He covers how receiving positive feedback can help mitigate feelings of inadequacy a...
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50:27
042. Battling the Fears Within: A Firefighter's Tale of Imposter Syndrome [Part 1]
In this episode of the Keep the Promise Podcast, host TJ welcomes back Lieutenant Brian Yonkin from the Harrisburg Bureau of Fire, a previous guest known for his discussions on cooking, leadership, and firefighting. This episode explores Brian'...
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45:28
041. This Job Is Supposed to be Fun - Fire Athlete [Part 2]
In Part 2 of our series with Joff Fierro from Fire Athlete, we explore firefighter training, culture, and the commitment to excellence within the fire service.🔥 Joff and TJ describe the ...
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42:38
040. Let's Give Them That Flame They Used to Have - Fire Athlete [Part 1]
In Part 1 of our series with Joff Fierro from Fire Athlete, we spark a conversation on firefighter fitness, exploring the challenges, triumphs, and transformative power of prioritizing health and well-being within the fire service.🔥 Join...
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43:16