The Minnesota fire service community recently gathered at Grand Casino Mille Lacs in Onamia for a full day of inspiring and hands-on health and wellness training at our 2025 Firefighter Health Forum.

The goal of the event was to share expertise, informative tips and resources to help protect and empower firefighters – and their families – in their professional and personal lives. Firefighters, their partners and spouses, and MnFIRE peer supporters were all immersed in the forum sessions together.

The year’s keynote speaker Ali Rothrock, a first responder mental health advocate, crisis counselor and author, helped set the tone for the day by talking about fostering resilience on and off the job. She reflected on some traumatic experiences early in her career and how they’ve impacted where she is today.

In a post-event survey, one attendee shared, “I found Ali incredibly helpful, insightful and relatable. The way she was able to talk about trauma in a way that everyone could understand was fantastic.”

In other breakout sessions, attendees learned about fitness and nutrition, first responder safety and self-defense, cardiovascular health, optimizing sleep habits, and suicide prevention – all based on the demands of the fire service, and the occupational health risks facing firefighters every day.

The movement sessions were a hit, particularly an interactive mobility session led by Blake Christenson of Iron Maltese Athletics with him modeling proper hip and shoulder movements to help firefighters reduce their risk of injury on the job. A few attendees walked away excited to bring this simple warm-up routine back to their departments.

At lunch during the forum, Monte Fronk, Head of Tribal Emergency Management for the Mille Lacs Band of Ojibwe, presented Garrison Fire and Rescue Captain and MnFIRE peer supporter Jen Elleraas with a special gift. Garrison Fire and Rescue is a volunteer fire department and the Mille Lacs Band of Ojibwe – one of 11 federally recognized tribes in Minnesota – is one of the largest communities they serve.

Under Jen’s leadership, the department has worked to improve its communications and outreach, including participating in the annual Mille Lacs Band fire prevention/safety day at the tribal schools on the reservation and assisting Monte with already established NFPA 1300 community risk reduction efforts. Jen was recently recognized as the 2024 MSFCA Fire Officer of the Year for populations under 10,000. But to personally thank Jen and show his appreciation, Monte gave her a traditional gift of a blanket that recognizes her passion and efforts to improve safety for the Mille Lacs Band.

Nearly 90% of attendees who took our post-event survey, said they’d recommend future MnFIRE Firefighter Health Forums to others.

Thank you to all the incredible presenters and attendees who made this such an impactful and memorable event! We are so grateful for our fire service community.

Interested in bringing this kind of training to your department? MnFIRE’s no-cost trainings through the state’s Hometown Heroes Assistance Program provide crucial information about health and wellness topics impacting those in the fire service, such as cardiovascular health, emotional wellness, cancer, sleep, fitness and nutrition. Learn more and register your department for a training here.

In tandem with our medical experts, dedicated MnFIRE training instructors like Andy Willenbring deliver crucial education about cancer, cardiac, emotional wellness, fitness, nutrition, sleep and more to fire departments across the state – and we couldn’t do it without them.

Andy has been in the fire service for 23 years, a goal of his since he grew up watching his father as a firefighter in White Bear Lake for 30 years. He started as a paid-on-call firefighter and Captain at Maple Grove, and more recently retired as a Lieutenant from the St. Louis Park Fire Department in October 2023. Andy has been a MnFIRE training instructor for four years now and during that time he’s taught nearly sixty trainings to fellow firefighters. We sat down with him to see what inspires him to do this work and how he empowers others to focus more on their well-being and open up about struggles within the fire service.

Why did you want to get involved with MnFIRE and become a training instructor?

I love training and talking to firefighters. It’s one of the best things about being a firefighter. And I got involved with MnFIRE because their Peer Support team got me through some pretty rough, emotionally traumatic times in my life. I thought it would be a great way to give back and tell my story so that no one else has to go through what I went through.

How are the training lessons benefitting Minnesota firefighters? What impact are they having?

I think a lot of people roll their eyes when they hear about a training presentation, but making it interesting – adding my own stories, experience and knowledge – makes it more fun for people to learn and be there. When I talk about my struggles with emotional trauma, it adds a real face to a real problem that many are struggling with and are afraid to talk about. When someone is standing in front of a class talking about their thoughts, nightmares, struggles and legitimately crying, it adds a realness to the training that hopefully makes a difference in someone’s life.

Why is it important for departments to participate in MnFIRE training?

[Cardiac disease, cancer and emotional trauma] are real problems in the fire service. Real problems that can be addressed with some simple changes in the way we live our lives and the way departments operate. I think it’s important for departments to all learn the same things to improve firefighters’ quality of life. No matter the size, location or function, all firefighters in Minnesota are in this together. No matter how different each department is, we all should have the same goal: the health and wellness of all firefighters.

Has there been anything surprising that you’ve learned during your time as a MnFIRE trainer?

I’ve had several firefighters reach out to me from all across the state after a training session and tell me that they have been having emotional trauma problems, and after listening to my presentation, they decided now is time to get help. It’s very surprising how widespread the need for help across the state is. We are so fortunate in Minnesota to have the Hometown Heroes Assistance Program. It’s a one-of-a-kind program.

Is there anything else you want to tell firefighters about this training?

MnFIRE training is more important than you think it is. It’s important for firefighters to learn about how to better help themselves and help each other. But it’s even more important to share this information with your family and friends. Talk openly and be honest about what it means to be a firefighter, and how others can help you be a better person and live a long happy life.

Remember, it’s OK to not be OK. We all want to go home at the end of a shift or call, and these trainings will help you and your fellow firefighters do that.

Get trained for free

The Hometown Heroes Assistance Program supports annual MnFIRE training for all Minnesota firefighters, at no cost to departments. If your department has already completed our general awareness training about firefighter occupational health risks, there are several new deep-dive trainings now available. Click here to learn more and register for a training.

If you’re interested in becoming a MnFIRE training instructor like Andy, please reach out to Director of Program Delivery DeeDee Jankovich. We’re especially looking for new trainers in greater Minnesota.

Mental health conditions affect people of all ages, backgrounds and lifestyles in all kinds of ways. In fact, about one in five people globally live with a mental health condition. For firefighters, the rates are even higher than the general population – particularly in the areas of sleep disorders, depression, substance abuse, post-traumatic stress injury and suicidal ideation/action.

And too many of these firefighters are suffering in silence.

Mental health conditions are treatable illnesses. Yet, despite how common mental health concerns and conditions are, stigma persists. And most people don’t seek help.

Here are seven ways you can help stop stigma, so people feel safer and more comfortable getting the help they may need:

Be kind

A simple rule of thumb is to remember people are people, not conditions. Treating people with kindness and compassion can go a long way toward creating a welcoming, supportive environment.

Study the facts

There is a lot of bad information out there. Check your source before you repeat or repost a tidbit off the internet. It may not be accurate. Consider the motivation behind a dramatic portrayal on a TV show before assuming it’s credible. Educate yourself, so you can help set the record straight. It’s best to start with legitimate resources that are committed to raising awareness and mobilizing support for mental health. The World Health Organization is a great example. Learning about common conditions, like depression, anxiety disorder, post-traumatic stress disorder and others, will help you spread good information.

Be an ally

Encourage respect and dignity for all people. If you hear someone saying hurtful or false things about mental health concerns or conditions, politely speak up and address it.

Talk openly about mental health

Listen respectfully and invite open conversation about the importance of mental health and well-being. People should not feel ashamed or reluctant to get the benefit of professional help.

Foster understanding

Encourage yourself and those you influence to view mental health just as you would physical health. If, for example, a friend sprained an ankle or broke an arm, you would encourage them to seek medical attention. The same should be true for mental health conditions.

Share your own experience

If you have personal experience with mental illness, consider telling others about it. Sharing your story can foster understanding and provide perspective. The MnFIRE Peer Support program provides a confidential outlet for firefighters to share what they’re going through with someone who understands.

Get involved

Around the world, people are working hard to improve mental health care perceptions, systems and policies. There are many ways to show support. Make sure you post only accurate information on your social media. Drive a friend to a therapy appointment. Make your vote count in local elections. Donate time or money to an advocacy organization like MnFIRE. Every show of support helps normalize the conversation around mental health and wellness.

The emotional and disturbing calls we go on can stick with us – and it’s important to recognize how the stresses of the job can negatively impact our mental health. MnFIRE’s emotional wellness training can help your department de-stigmatize talking about mental health, as well as provide practical information around how to properly debrief after a difficult call, ways to maintain emotional well-being and what resources are available for those who need help.

Confidential peer support and mental health resources are available to Minnesota firefighters and their families for free through the MnFIRE Assistance Program. For more details or for help, call 888-784-6634 or visit mnfireinitiative.com/hhap/#MAP.

Repurposed from MnFIRE Assistance Program partner, Optum.

 

Sources

American Psychiatric Association, “Stigma, Prejudice and Discrimination Against People with Mental Illness.”
psychiatry.org/patients-families/stigma-and-discrimination Accessed July 17, 2023.

BetterHealth Channel, “Stigma, discrimination and mental illness.”
betterhealth.vic.gov.au/health/servicesandsupport/stigma-discrimination-and-mental-illness#challenging-stigma-associated-with-mental-illness. Accessed July 17, 2023.

Mind, “Mental health problems – an introduction.”
mind.org.uk/information-support/types-of-mental-health-problems/mental-health-problems-introduction/stigma-misconceptions/. Accessed July 17, 2023.

NAMI, “Pledge to be stigmafree.”
nami.org/Get-Involved/Pledge-to-Be-StigmaFree. Accessed July 17, 2023.

Contributed by Paul J. Anderson, M.D.

Getting quality sleep is tough. Anticipation of a call at night is like watching the alarm clock when you know you need to get up early. Your sleep quality suffers. Then a call comes in, and your sympathetic “fight-or-flight” response is activated. This sharpens your focus and primes your body to perform, but makes it incredibly difficult to fall back asleep once the run is complete.

Plus, sharing your sleeping quarters with others, like in a firehouse, can limit the ability to personalize one’s sleep environment when time for sleep is available. And at home, firefighters tend to prioritize time with family and other personal obligations over resolving “sleep debt” accrued from a busy night on duty. Understandably so.

Sleep is the most restorative and rejuvenating element of human life. During sleep, the body clears waste products of metabolism and cellular function and builds neural networks in the brain that are responsible for learning and memory. Sleep replenishes our immune systems, balances our hormones and repairs our bodies so that we are primed for work and activity when we wake the following morning.

According to renowned sleep expert Dr. Matthew Walker, there may not be a single cellular process that doesn’t benefit from a good night’s sleep. Lack of routine quality sleep for seven to eight hours per night has been associated with performance deficits and increased risk of cardiometabolic disease, mental illness, cognitive decline, cancer and early death. But nighttime calls are inevitable, whether you are a full-time, part-time, on-call or volunteer firefighter. Therefore, firefighters must do all they can to maximize sleep quality when sleep opportunity is available.

Here are some considerations to optimize your sleep:

1. Build a sleep sanctuary

The ideal sleep environment is cool, dark and quiet. If you are utilizing shared sleeping quarters, aim to set the temperature somewhere between 60 to 67°. Avoiding screen use for two hours before bed is incredibly important, as the light emitted from electronic screens has a powerful impact on the body’s internal clock. Fans and other generators of “white noise” may help create a restful environment in an otherwise noisy environment. It also may be worth considering lighting sleeping rooms with light that are less stimulating to the eyes. Think red or dimmer light.

2. Develop a bedtime routine

The brain needs to associate the bed with sleep only. Common techniques to help calm the body and recruit the parasympathetic “rest and digest” system include warm showers, gentle stretching, meditation, and structured breathing. Consider a pre-bed routine that starts with taking a hot shower, followed by some reading under dim light on a non-electronic source, then five to ten minutes of “cyclic sighing” in bed (four seconds deep inhale, eight seconds slow exhale). These behaviors can calm the nervous system and set the stage for sleep.

3. Nap strategically

Napping can improve daytime alertness and help resolve sleep debt, but it has to be done properly. Napping at the wrong time of day or for too long can compromise nighttime sleep quality. Naps for less than 30 minutes in the early afternoon (around 1 p.m. to 3 p.m.) are best, when the body’s circadian rhythm yields a natural dip in arousal. But only nap if you feel the need, because oversleeping is also harmful to overall health.

4. Live an active and healthy life

Daily exercise leads to the increased accumulation of adenosine, the primary molecule responsible for tiredness, or “sleep drive,” at the end of the day. Exercise will also help with weight loss, which can prevent the development of sleep disorders like obstructive sleep apnea (OSA). Limiting caffeine intake to the morning and less than 400 mg daily is ideal. Aim for minimal alcohol intake as well, and know that a drink is less disruptive to sleep if had earlier in the day versus evening. Meal timing can also affect the body’s internal clock, so avoiding eating for the first one to two hours after waking and two to three hours before bed can be helpful.

5. Promote a pro-sleep culture

The machismo “I’ll sleep when I’m dead” mentality needs to end. Research tells us that education, awareness, and implementation of sleep programs in fire departments are effective in improving overall sleep quality. Address fatigue and sleep status often, discuss it with other firefighters and make sleep a priority at home. To help set the tone, consider reading Walker’s book Why We Sleep. It will reaffirm that quality sleep is a foundation of overall wellness and perhaps motivate you to make favorable changes to your sleeping routine.

Chronic sleep deprivation is likely to accelerate the development of illnesses that are already all too prevalent in the fire service. While high-quality sleep may be a challenge for firefighters, some of these simple adjustments can help you prioritize better sleep techniques and your overall health.

Put your department on a path to better sleep

MnFIRE now offers a training specifically focused on sleep. Help your team get a better night’s sleep – register your department today for this free sleep training here.

Contributed by Paul J. Anderson, M.D.

There is no way around it, firefighting is a stressful job. Physically, you must be able to handle the stress of the station alarm or an emergency call, the truck sirens blaring, gearing up and working hard until the fire is out, keeping at it until overhaul is done, and staying until your gear is clean and back in your locker. Emotionally, you must handle distraught victims, exposure to horrible life situations and trauma, the unpredictable attitudes of your teammates, and anything else that comes at you on a call. On top of all that, if you are like most firefighters in Minnesota – part-time or volunteer – this might not even be your day job, and you likely have a family to take care of as well.

All of these things considered, firefighting exposes us to high levels of stress. With prolonged exposure to these elevated stress levels, firefighters can feel a negative ripple effect through various aspects of life that may eventually hinder a person’s ability to function.

The most important thing to remember about your body is that it cannot tell the difference between various kinds of stress. “Stress is stress” to your body. It’s also good to remember that too much stress can negatively impact almost all of the other lifestyle habits you might be trying to build or maintain. With too much stress, we eat poorly, sleep poorly, have low energy for working out, our relationships suffer and we may turn to alcohol or other substances a little too often to “take the edge off.”

But there are ways to counter the “crunch” of too much stress in your life. Here are a few thoughts to help you step out in another direction:

1. Prioritize: Being stressed out happens sometimes in everyone’s life, but often it happens because our priorities have gotten out of order. Think about what capacities are most important to you and what skills and resources are essential to helping you be your best for yourself and the people around you. Prioritize the time and activities that support those resources. Take control of your schedule. Decide to let some things go.
2. Downsize: So much stress comes from trying to do too much in too little time. Maybe there are some parts of your life you could simplify or let go of altogether to get back on track. Think about your commitments, your obligations and the extra activities that are filling your time. Maybe you can back off just a little bit and buy yourself some time to recharge.
3. Capitalize: Capitalizing means you take what you have and reinvest it in key resources that make you even more successful. Take your new priorities, and some of the time you gained from downsizing, and re-invest in your key relationships, the physical and mental health you have through physical activity and great nutrition, good friendships, spending time in nature and participating in activities or causes that bring you joy.

Managing stress is a key pillar of a healthy lifestyle that will improve your ability to be present to your work, your family, and yourself. You can read more about other healthy lifestyle pillars, such as physical fitness, here.

Contributed by Paul J. Anderson, M.D.

As a firefighter, food may be one of the last things on your mind. You may work one or two other jobs while trying to hold down a busy family life, and you’re committed to showing up for a fire call, ready to get to work. With this number of responsibilities, you eat when you can. But putting food last on your list will eventually leave you unprepared for an emergency because you are too tired or too unhealthy to rise to the challenge. While being unprepared could cause you injury, it could also keep you, your fellow firefighters, your family or the public from getting help when they need it.

We get it. On top of juggling all of those things, nutritional advice is overwhelming and confusing for most of us. So, here is a great saying from Michael Pollan to get you started: “Eat real food, not too much, mostly plants.”

Eat real food

Eating real food means eating items that naturally occur in the world as things you can eat. Think about an apple, a carrot, black beans, nuts or fish. Processed foods, on the other hand, are edible substances that come out of machines or go through heavy processing like puffed snacks, soft drinks, protein drinks or candy bars. Real food is better fuel because it has more nutrients and fewer calories. Plus, it contains the full variety of nutrients our bodies need to do work and stay healthy.

Not too much

Eating too much of anything provides excess energy (calories) which the body stores as fat. Only about 10 to 20% of your weight should come from fat. The rest (80 to 90%) should be muscle, bone, blood, organs and water. But what is too much?

The average person needs somewhere around 2,000 calories per day just to support basic body functions like thinking, moving around, digestion and breathing. Divide this by three meals per day and you are talking about 675 calories per meal (less if you snack), which is not a lot of food. So, besides learning to eat more real food and less processed foods, the next action you can take is to pay attention to how many calories you eat in a day. There are a number of apps you can use for free (such as myfitnesspal.com) that help you easily track your food intake if you want to learn how many calories you eat.

Mostly plants

No, you don’t have to be a vegetarian or a vegan. But you do need to understand that meat is best kept as a “once in a while” part of your diet, instead of a daily dietary staple. All types of meat contain everything an animal ate and was exposed to during its lifetime, not all of which is good.  In addition, certain components of meat, especially red meat, can create inflammation in your body and that can speed up the development of disease in your blood vessels and heart.

Lifestyle changes such as regular exercise and quality nutrition can improve job performance and help your body reach its full potential. Nutrition is a key pillar of a healthy lifestyle that will improve your ability to be present for your colleagues, your family and yourself. You can read more about other healthy lifestyle pillars, such as physical fitness, on the MnFIRE blog.

Learn how to create and maintain good physical fitness and healthy eating habits to support your firefighter training, work demands and long-term health by signing your department up for the new Firefighter Fitness & Nutrition training from MnFIRE. These trainings are available whenever it’s convenient for your crew, and it’s completely free for all fire departments in Minnesota. Sign up today!

It was 22 years ago when Ellen Kling decided to join the fire department in Ceylon. Her husband Larry had been active at the department since high school, and she was drawn to the comradery she had seen in the fire service.

“You don’t have to like each other, but yet when you get to a fire, you have each other’s backs,” said Ellen.

When Ellen isn’t volunteering as a training officer and EMT, she manages an excavating and scrap iron business with her husband.

With retirement on the horizon, Ellen was startled to find out she had a spot on her lung. After reviewing her shoulder X-ray results in her online portal back in December 2022, Ellen messaged her provider for further review. After several scans and tests, she found out it was cancerous.

Most lung cancers do not cause any symptoms until they have spread, so Ellen was lucky to catch it early. Ellen’s experience isn’t uncommon – after all, firefighters have a 9% higher risk of being diagnosed with cancer and a 14% higher risk of dying from cancer than the general U.S. population, according to research by the CDC and National Institute for Occupational Health and Safety (NIOSH). But her story is a perfect reminder of the importance of advocating for yourself as a patient.

In March 2023, Ellen underwent surgery at Mayo Clinic in Rochester to remove the cancerous lung nodules. Fortunately, she is now cancer free and is following up with testing and appointments every six months.

As a training officer for Ceylon Fire, Ellen was already aware of MnFIRE and the Hometown Heroes Assistance Program (HHAP) resources when she was diagnosed with lung cancer. She’s the one who coordinated the MnFIRE trainings for her department and even learned about the increased cancer risks facing firefighters. But after her diagnosis, her thoughts weren’t on any programs MnFIRE had. She wasn’t thinking about anything but the next appointment – as is typical when facing a serious illness.

“Until you have cancer or any disease, you don’t really understand the mentality and the things that go through your head – the tunnel vision that you get,” said Ellen.

Luckily, Ellen’s friend and Dunnell Fire Chief, Al Helmers, reached out to remind Ellen about the free Critical Illness benefit available to her through Hometown Heroes.

“Having that support system, that’s one of the things about the fire service that I like,” said Ellen. “There’s always that firefighter next to you to say, ‘hey, have you checked on this or are you doing ok?’”

“To be honest, I wasn’t worried about the financial. I was thinking straightforward. Am I going to die? How bad is this? Having someone there to say, ‘hey, you know there is a program that is going to take some financial burden off and you’re going to need that’ – that’s great.”

Ellen filed her claim but was skeptical about getting the full $20,000 benefit advertised by MnFIRE. That thought was quickly dashed, and she was excited to discover the critical illness policy provider, Securian Financial, sent a check for the entire amount.

It’s certainly not cheap to have cancer. Ellen was off work for six weeks – a significant amount of time especially when you own your own business. Her treatment also required several stays in Rochester, and she has had to make several trips to Mankato and Fairmont for testing and appointments. Like so many firefighters in Minnesota, Ellen lives in a rural area and sometimes it can be quite the hike to access healthcare services.

“As my husband and I are self-employed,” said Ellen, “the money I received allowed me to have some peace of mind knowing I could spend time healing after surgery and not have to stress about money or rushing back to work too soon.”

Although she’s still in recovery, Ellen’s grateful that her treatment has been effective, and she was able to receive this extra financial support through it all.

“It’s a great program,” said Ellen. “Especially because the majority of firefighters in the state of Minnesota fall under the volunteer status and don’t necessarily have access to career benefits.”

Knowledge is power

When firefighters head out on a call – they’re thinking about putting the fire out. MnFIRE has made great strides so far in creating awareness for the high incidences of heart attacks and cancer facing the fire service, but even more can be done.

“Prior to the MnFIRE training, we didn’t have a gear washer,” said Ellen. “We just kept wearing our turnouts … so the training is valuable to any firefighter.”

Ellen believes MnFIRE trainings have been powerful during her time as a firefighter – and even lifesaving in the long run. Learning about the increased health risks firefighters face and how best to protect yourself can make a huge difference, like making sure you’re putting your hood on, getting a good seal and decontaminating gear as soon as possible.

“The small things, those definitely add up,” said Ellen. “I think MnFIRE has been great in helping firefighters become healthier and make good choices.”

It’s so important to check in on each other often and spread the word about the resources available to all of us firefighters. Knowledge is power – with both cancer prevention and care.

Critical Illness Program details

As part of the Hometown Heroes Assistance Program, all Minnesota firefighters are automatically enrolled in a statewide Critical Illness insurance policy which covers diagnoses of cancer, cardiac or other critical illnesses, and provides a lump-sum cash payment up to $20,000 to assist with expenses like medical bills and travel costs to and from specialist visits. Qualified claims for diagnosed illnesses from August 1, 2021, and on are eligible. The firefighter has one year from the date of diagnosis to file the claim. For more information or to file a claim, call 888-784-6634 or visit securian.com/mnfire-insurance.

Contributed by Paul J. Anderson, M.D.

As firefighters, we’re no strangers to hard physical work. Wearing turnout gear and equipment in extreme heat while dealing with an emergency can push you to your physical limits. In fact, heart attacks are the number one cause of death on the job for firefighters year after year.

Other physical tasks like moving medical patients, some quite large, out of homes or down stairways can tax you physically, or even leave you with an injury. Increasingly, modern fire departments understand that firefighters need to be strong and fit to do the work of firefighting in a way that avoids injury and promotes safety for everyone.

Maybe your department is starting to promote strength and fitness, or maybe you believe that more strength and physical fitness could help you individually as a firefighter. Here are a few ideas to move you forward.

All firefighters need to have a fitness routine running in the background to support their time on duty. Doing nothing and getting out of shape is not a safe option for firefighters, especially as they age.

If you don’t currently have a routine, you’re not alone. According to the CDC, more than 60% of U.S. adults do not engage in the recommended amount of physical activity.

An easy way to kick-start your routine is walking 30 minutes a day for four to five days per week. Find a loop, pick a time, grab a partner and get started.

The bodyweight strength exercises you learned in high school gym class (free squats, sit-ups, crunches, push-ups, pull-ups, etc.) are productive exercises you can also do anywhere. Start easy and work your way up by increasing a few repetitions per week. There are hundreds of 10-minute strength routines on YouTube that you can check out. Here are some more ideas about what you can do to get started.

Interval training is very important for firefighters to train for the intense exertion of a fire evolution. Intervals have you working near your maximum heart rate (Max HR = 220-your age) for two to five minutes followed by an equal period of easy activity that allows you to recover. Then, you work hard again and recover again. In general, an interval workout should contain four to six repeats like this, and can be done on a bike, spin bike, treadmill or stair climber, or you can find a natural environment (a hill, ski trail or stairs) to use for repeat efforts.

Powerlifting is also very important for firefighters, especially multi-joint movements like squats, deadlifts, bench presses and military presses. You want to make sure you learn good technique for these exercises and work with weights that produce stimulus for your muscles and avoid injury. Again, the web is full of programs to help you refine your approach. For technique, take a spin through Juggernaut Training Systems, and for a great power program look up Jim Wendler’s 5-3-1 program.

Interested in diving deeper into the importance of firefighter fitness and nutrition? Check out MnFIRE’s newest training topics and register your department for a free class here.

Being the spouse, partner or family member of a firefighter is no easy thing. We all know how difficult it can be when your loved one gets called into a dangerous situation – and it’s sometimes just as stressful, if not more, to wait for them to come back home safely. From unpredictable schedules, emotional trauma, increased health risks and more, firefighter families are put through a lot, but MnFIRE is available to help ease that burden.

As part of our free ongoing health and wellness training for all Minnesota firefighters through the Hometown Heroes Assistance Program, we’re excited to announce a new training session designed specifically to give fire service spouses, partners and family members the tools and perspective needed to support the mental and physical health of their firefighter loved ones – and their families. The goal of this training is to help spouses and significant others navigate potential challenges that can arise when you have a firefighter in your family, and give you more insight into what your firefighter loved one faces on the job.

“As the spouse and supporter of a firefighter, I have wanted to play a more active role in ensuring he is healthy both mentally and physically while he serves our community,” said a firefighter spouse about the MnFIRE training. “This [training] was exactly what I was looking for. I want to bring this back home with me and share with other fire spouses so they, too, feel equipped with information and action steps if and when needed.”

It’s just as important for firefighter partners and families to practice consistent self-care, seek social support and keep up a routine. If stress is overwhelming your ability to cope, consider talking to a mental health professional. Confidential help is available over the phone or online, anytime for any Minnesota firefighter and their family through the MnFIRE Assistance Program (MAP). Any member of a firefighter’s household, including children living away from home, can access up to five counseling visits a year for free through the MAP. Understanding your loved one’s mental health needs may not only aid in their recovery, but help you cope as well.

The MnFIRE spouse & significant other training is currently being offered at regional sessions throughout Minnesota. Contact us to learn more. You can always find up-to-date resources on the Firefighter Significant Others & Families page of our website as well.

That’s a wrap on the 2023 Firefighter Health Forum! We appreciate everyone who was able to join us for this important annual conference in central Minnesota filled with meaningful discussions on firefighter health and wellness.

An animated keynote from Dr. Jody Janati shed light on tips and tricks to communicate effectively and with zero drama. And retired Fire Chief Arjuna George shared his personal experience with burnout and his journey to recovery and better self-care during his afternoon keynote.

In breakout sessions for current peer supporters, fire service leaders, and fire service significant others and spouses, we tackled some of the most critical health issues facing Minnesota’s fire service and their families – from Hometown Heroes Assistance Program resources, to how to have difficult conversations with fellow firefighters and prioritize mental wellness.

The first-ever spouses and significant others track at the forum premiered the brand-new Spouses & Significant Others MnFIRE training curriculum that we’re thrilled to provide to firefighter partners and families this year and beyond! We discussed the tools, skills and perspective needed to make smart decisions about the physical and mental health of the family. Here’s what one attendee said about this new avenue of support:

“From day one, eight years ago, when my husband became a volunteer firefighter, I wanted to learn how to support him on the home front. Spouses had zero resources until now. I am so grateful for all the work MnFIRE is doing to empower firefighters and their families.”

Attendees connected over how to best support the health and well-being of their firefighter loved ones, and we discussed the best ways to navigate potential issues that can arise when you have a firefighter in your family.

Thanks again to everyone who made the 2023 Firefighter Health Forum a success, including our keynote speakers Arjuna George and Dr. Jody Janati, the MnFIRE board, and all of our other health expert partners.

If you’re interested in scheduling a FREE follow-up MnFIRE health and wellness training with your entire department, please see our training page for more information. We’ll soon be rolling out training sessions on new topics including sleep, nutrition, fitness, the session for spouses and significant others mentioned above and more.

Save the date

We’re already looking forward to the 2024 Firefighter Health Forum at Grand Casino Mille Lacs on Saturday, Jan. 20, 2024. We hope to see you there next year!