Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters
Keep the Promise
79 episodes
1 week ago
The way through is simple, but not easy. In Part 2 of this firefighter suicide series, Sammy Freyta digs into the mask of dark humor, the silent war signs we miss, and how tiny 1% choices bring us back from “dead inside." It's real talk about triaging life, changing what you can, and asking for help without shame. What You’ll Learn Read the tells. Withdrawal, numbing (booze, overwork), short fuse, sleep going to hell, nonstop jokes to dodge real talk—what to watch for in yourself and your cre...
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The way through is simple, but not easy. In Part 2 of this firefighter suicide series, Sammy Freyta digs into the mask of dark humor, the silent war signs we miss, and how tiny 1% choices bring us back from “dead inside." It's real talk about triaging life, changing what you can, and asking for help without shame. What You’ll Learn Read the tells. Withdrawal, numbing (booze, overwork), short fuse, sleep going to hell, nonstop jokes to dodge real talk—what to watch for in yourself and your cre...
The way through is simple, but not easy. In Part 2 of this firefighter suicide series, Sammy Freyta digs into the mask of dark humor, the silent war signs we miss, and how tiny 1% choices bring us back from “dead inside." It's real talk about triaging life, changing what you can, and asking for help without shame. What You’ll Learn Read the tells. Withdrawal, numbing (booze, overwork), short fuse, sleep going to hell, nonstop jokes to dodge real talk—what to watch for in yourself and your cre...
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—slee...
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 cl...
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 m...
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 peopl...
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...
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 ...
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 ho...
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...
The gloves are off in Part 3. Captain Bobby Eckert returns to finish what he started, and he doesn’t hold back. From being called “the villain” of the fire service to commanding firegrounds and building one of the most respected training programs in the country, Bobby explores what it really takes to lead, teach, and stay true to yourself - no matter how loud the haters get. What You’ll Learn: The fire service politics Bobby’s done pretending to tolerateWhat happens when you teach the tru...
Some people post quotes. Bobby Eckert lives them. In Part 2 of this no-holds-barred conversation, Captain Bobby Eckert gets brutally honest about leadership, firehouse culture, and the broken state of firefighter training. From how he sleeps better at the station than at home, to why he’s done playing nice with the fire service status quo - this one punches straight through the noise and hits the heart of what it means to lead. What You’ll Learn: Why good officers don’t hover - and how Bo...
In this raw and real conversation, Bobby Eckert opens up about his roots, leadership, and the gut-punch layoff that nearly derailed it all. From childhood drills to navigating Camden’s chaos, this is a story about resilience, fatherhood, and the drive that keeps him going even when they try to take away the uniform. What You’ll Learn: What growing up with a fire chief dad taught Bobby about leading with integrityHow layoffs nearly ended his career - and why he came back strongerThe firehouse ...
In Part 3 of our powerful series with retired FDNY Captain Rob Cefoli, we explore how first responders—and anyone living under high stress—can take control of their internal world. This episode dives into body-based interventions like tremor manipulation, breathwork, and focused energy redirection to help release chronic tension and build lasting resilience. You’ll learn: How to direct tremors and energy to areas of discomfortThe meditative aspects of TRE and body awarenessWhy emotional traum...
Can your body shake off trauma? Retired FDNY Captain Rob Cefoli returns to dive deep into the science and power of Trauma Release Exercises (TRE)—and how tremoring can help firefighters heal. In this episode, we explore: How TRE taps into the body’s natural stress-release systemThe physical and emotional toll of the jobWhy “shaking” isn’t weakness—it’s recoveryTeaching TRE to recruits, veterans, and skeptical crewsHow firefighters can reconnect with their emotions and improve long-term health...
Retired FDNY Captain Rob Cefoli spent 20 years on the job—and now he’s reshaping how firefighters recover, rebuild, and stay resilient. In this episode, Rob dives into: His journey with PTSD and finding TRE (Trauma Release Exercises)Running the FDNY Health & Fitness UnitWhy TRE is now part of academy trainingCreating Fyr Tribe for firefighter mental healthHelping retirees heal from years of serviceThis one’s raw, real, and packed with actionable tools for every firefighter, from rookies t...
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 learn: the real meaning of 'the standard'the importance of inclusivity and fitnessand building a positive culture for rookies. Additionally, Joff discusses the evolving definitions of hard work and adaptability in modern firefighting, along with tips on bri...
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 trials and tribulations he overcame. You will learn: insights into the importance of resilience.the harsh realities of the fire service interview process.actionable steps to improve your own chances of success. Joff also discusses the evolving def...
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 paramedic, Rachael shares her personal journey of overcoming the emotional and physical toll of the profession. The discussion centers around her article, 'Grief on the Front Line: Managing Our Hidden Wounds,' which introduces the concept of 'duty bound gr...
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 on the Gulf Coast after Hurricane Katrina, the emotional toll of dealing with traumatic events, and her courageous decision to seek mental health treatment. She also discusses her mission to dismantle the stigma around seeking help and educate first resp...
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 stress and mental toughness for firefightersthe 3 strategies for building mental toughnesshow to apply an easy roadmap to start adapting to stress todayThis episode aims to help firefighters not just survive, but thrive both on and off the job.00:39 The Importance of Mental T...
Keep the Promise Podcast - Building Resilient and Well-rounded Firefighters
The way through is simple, but not easy. In Part 2 of this firefighter suicide series, Sammy Freyta digs into the mask of dark humor, the silent war signs we miss, and how tiny 1% choices bring us back from “dead inside." It's real talk about triaging life, changing what you can, and asking for help without shame. What You’ll Learn Read the tells. Withdrawal, numbing (booze, overwork), short fuse, sleep going to hell, nonstop jokes to dodge real talk—what to watch for in yourself and your cre...
