The Fireground Fitness Podcast, Rayne Gray

What if the biggest thing holding us back in the fire service isn’t tradition, but resistance to change? Today we’re taking Science to the Station. And before you roll your eyes, think about this: so many things we now accept as standard operating procedure were once controversial. Air packs. Seatbelts. Cancer awareness. Modern fire dynamics. The talking points change, but progress happens because someone stayed curious long enough to ask, “What if there’s a better way?” That mindset is called being an apocaloptimist, and if you’ve never heard that term, stick with us. It’s not about doom and gloom. It’s about acknowledging the realities we face while still believing we can adapt, evolve, and come out stronger on the other side. We’ll also dig into something we don’t talk about nearly enough: your biology. Sleep, hormones, recovery, and personal bio-hacking, not the influencer kind, but practical, evidence-based ways to figure out what your body needs to perform, recover, and stay healthy for the long haul. Because this isn’t about shortcuts. It’s about consistency, especially sleep, over a long timeline. The quiet discipline of showing up rested, recovered, and ready, year after year, career after career. This episode is about curiosity over comfort, science over superstition, and building a fire service that’s healthier, smarter, and more resilient than the one we inherited. Enjoy the episode and let’s take Science to the Station.   A little more about today’s guest…   Sara A. Jahnke, Ph.D.   Dr. Sara Jahnke is a leading expert in firefighter health research, dedicated to turning scientific findings into practical solutions for firefighters and emergency responders. With a background in psychology and epidemiology, she directs the Center for Fire, Rescue & EMS Health Research at NDRI USA, Inc. since 2011, overseeing over $30 million in research projects funded by FEMA, NIH, DoD, and health foundations. Dr. Jahnke has received multiple awards, including the President's Award for Excellence in Fire Service Research and the John Granito Award. She serves on numerous advisory boards, leads Science to the Station: A Health and Wellness Alliance, and actively engages with organizations like the Firefighter Cancer Support Network, Women in Fire, and the IAFC’s Safety, Health and Survival Section. Her work bridges scientific knowledge and real-world applications, significantly impacting firefighter health and safety.   _________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful and greatly appreciated. Go to Apple Podcasts, subscribe, rate and review the podcast, or shoot me an email!If you would like to contact today’s guest... IG: science2station FB: Science to the Station LinkedIn: Sara Jahnke LinkedIn: Science to the Station www.science2station.org Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfitEmail: [email protected]

Dr. Joe Pennino and I had a great conversation, and we landed on one of my favorite topics - sleep! Specifically, how do we help firefighters get more of it? Serving as the Fire Chief, he led an initiative at the Roswell, Georgia FD to change the time that Firefighters started their shifts. The intent is to give them more time to sleep in when coming on and off duty  - Interesting right? In episode 113, Pennino shares the research findings as well as the real-life effects it had for the members of his agency. This is a wonderful episode, please enjoy!   A little more about today’s guest…   Dr. Joe Pennino, DPA, EFO, CFO, PMP Dr. Joe Pennino is a public sector strategist, educator, and former fire chief with over two decades of experience in public safety. He currently serves as the Deputy City Administrator for Planning, Performance, and Innovation in Roswell, Georgia, where he leads enterprise strategy, technology modernization, and workforce development across the city’s core administrative departments. Before stepping into citywide leadership, Dr. Pennino served as Roswell’s Fire Chief and Emergency Manager, leading a $17 million department with more than 200 personnel. His team implemented nationally recognized programs focused on firefighter health, evidence-based scheduling, and long-term wellness. Under his leadership, the department received the 2025 Senator Paul S. Sarbanes Fire Service Safety Leadership Award for pioneering research that connects shift schedules, sleep quality, and firefighter safety. Dr. Pennino is a familiar voice in the national fire service conversation. He has presented at the U.S. Fire Administration’s Executive Fire Officer and Leadership Symposium, Fire-Rescue International, and multiple regional leadership conferences. His work has been featured by FOX 5 Atlanta, Science at the Station, and the Atlanta Journal-Constitution, highlighting his commitment to data-driven decision-making and frontline operational health. A Certified Project Management Professional, Joe holds a Doctorate in Public Administration from Valdosta State University and a Master’s in Public Policy from Liberty University. He teaches in Liberty’s Doctor of Public Administration program and provides executive coaching for government and higher education leaders, helping them strengthen their clarity, influence, and resilience. For more information on the firefighter scheduling study, leadership coaching, and Dr. Pennino’s work, visit drpennino.com   ________________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful and greatly appreciated. Go to Apple Podcasts, subscribe, rate and review the podcast, or shoot me an email!If you would like to contact today’s guest... IG: Dr_Joe_Pennino FB: Joe Pennino LinkedIn: Dr. Joe Pennino www: drpennino.com Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfitEmail: [email protected]

Episode 112, Crackyl, with Kory Pearn   In episode 112, we sit down with Fire Captain, Editor-in-Chief, and Musician Kory Pearn, who walks us through his journey into the fire service, onto the stage, through heart failure and into becoming a leader in the fire service health and wellness publication space. This is a wonderful episode, please enjoy!   A little more about today’s guest…   Kory Pearn is a 23-year firefighter, Captain, and the Founder, Publisher, and Editor-in-Chief of CRACKYL Magazine — one of the fire service’s fastest-growing media platforms. He is an author, public speaker, and a leading voice advocating for firefighter health, identity, wellness, and career longevity.   _________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email!If you would like to contact today’s guest...                KORYPEARN Publisher / Editor-In-Chief CRACKYL Media Inc.       5199028574   [email protected]   https://www.crackyl.com   Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfitEmail: [email protected]

Episode 111, Unconscious Competence, with Forest Reeder   In this episode, we sit down with the legendary Fire Chief Forest Reeder, who brings 47 years of experience in fire service leadership, training, and authorship. Chief Reeder unpacks the concept of "unconscious competence"—the ability to perform critical tasks instinctively under pressure—and explains how rigorous training builds that readiness. We explore how fire service tactics have evolved with evidence-based practices, and how cultural shifts in the firehouse affect team cohesion and trust. From SCBA and ladders to leadership at every level, this conversation highlights the importance of staying grounded in core values while adapting to a modern fire service. Tune in for practical wisdom, timeless lessons, and a call to enjoy the journey. Please enjoy!   A little more about today’s guest… Forest Reeder began his fire service career in 1978 and retired as Fire Chief of the Tinley Park (IL) Fire Department in 2021. He currently serves as the Interim Fire Chief for the Sterling, (IL) Fire Department. He has worked extensively in the areas of instruction, firefighter safety and officer development and earned his Master of Science Degree in Public Safety Administration in 2004. He is the author of Fire Department Incident Safety Officer 4th edition (2025) and co-author of Fire Service Instructor Principles and Practices soon the be published in its 4th edition. Forest presents nationally on fire service leadership, safety and instructor development. He was inducted into the Moraine Valley Community College Alumni Hall of Fame in 2020 and awarded the Distinguished Alumnus award in 2021. In 2008, he received the ISFSI George D. Post Instructor of the Year, considered to be the highest recognition for fire service instructors in the nation. _______________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email!If you would like to contact today’s guest... in: Forest Reeder On the net: thetrainingofficer.com (Mad Training and response solutions) Email:  [email protected] Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfitEmail: [email protected]

  In this episode, we sit down with two seasoned fire professionals —  Deputy Chief Stuart Esh of Buckeye Fire Medical Rescue Dept. and Firefighter/Paramedic Marcus Haynes of Phoenix Fire—to unpack a pivotal fireground event that shaped their careers. Back in 2009, a structure fire in a Buckeye trailer park led to Marcus suffering significant burns and forced both men to reevaluate how they approached tactics, leadership, communication, and fire dynamics. Stu, a relatively new captain at the time, reflects on how experience gaps and unclear pre-fire communication contributed to the chaotic moments on scene. Marcus candidly opens up about the moment his confidence and ego led him into a hostile environment alone, ultimately resulting in serious injury. The conversation is raw and honest. -   Marcus shares the physical and emotional aftermath of his injuries—including painful hospital recovery, strained family relationships, and the long road back to duty. -   Stu speaks openly about the weight of responsibility he carried as a company officer and how the incident redefined his approach to command presence, crew communication, and tactical patience. Both men offer hard-earned insights: -   Risk must be matched with purpose.   If you wouldn’t take your crew into a fire, why are you going in alone? -   Communication matters.   Tactical plans, expectations, and crew roles must be clearly defined before boots hit the ground. -   Training saves lives.   From understanding modern fire behavior to wearing the right PPE, small details make all the difference. -   Ego kills.  Staying humble and asking questions—especially about tactics, gear, and risk—is what keeps us learning and alive. This episode isn’t just about one fire; it’s about how we grow as firefighters and leaders. It’s a reminder that every incident, even the ones we think are routine, deserves our full attention and respect.   Stu and Marcus both came out of that experience with a deeper understanding of what it means to lead, follow, and survive in the fire service. You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfitEmail: [email protected]