On episode 2 we welcome Annette Zapp, CSCS and Zamia Cohen. Annette is the founder of FireSQ Fitness and has a passion for sharing her expertise in nutrition, sleep, and physical fitness to help the first responder community achieve optimum health both physically and mentally.  Zamia is the founder and CEO of Good Human Fitness, LLC. She also is a Personal Trainer and Nutrition Coach dedicated to inspiring people to find the best tailor-made solutions for behavior and lifestyle adjustments.

We talk about health and wellness, setting realistic goals, and the demands of a tactical athlete.

Annette can be reached on Instagram @firesqfitness or on her website www.firesqfitness.com.
Zamia can be reached on her Instagram @goodhumanfitness

Please reach out with any questions @renegademvmt on Instagram!


Summary:
1:30 min: Intro to Annette

2:45: intro to Zamia 

6:02 Microcurrent Point Stimulation

9:36 Sympathetic Nervous System Regulation with walking

13:18 Recovery to parasympathetic state following HIIT or stressful state

16:30 Meditation and stress management

18: 25 Mindfullness 

19:45 music/ phones/ social media as sources of stress 

22:25 General health choices and habit change; setting attainable goals

28:00 How to start changing one habit at a time

34:00 The benefits of a good coach

35:00 Resisting change, eat the things you like, do the training you enjoy

38:00 It’s not about being perfect, it’s about being good most of the time

42:00 What worked before, may not work now. What didn’t work for you before, may work for you now 

44:00 Working with the individual, what is optimal for one person isn’t optimal for another

45:30 Movement patterns and context

46: Where you have pain, isn’t necessarily what the culprit is

47:00 There’s a difference when it’s happening to you

48:10 Working with tactical athletes

51:10 Contrast of wellness resources between fire departments and the sports/performance realm

54:42 Specific performance requirements for firefighters

59:10 Resiliency through physical fitness training

1:03:05 Sleep deprivation and sleep debt

1:05:30 Subtractive vs. additive wellness changes

1:11:30 Contact info