Women of Fire Vol No. 1

TWO PATHS, ONE PURPOSE:

A LEADERSHIP LEGACY WITH RACHAEL STAEBELL AND TONI WASHINGTON

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A LETTER FROM THE PUBLISHER

This inaugural issue of Women of Fire isn’t just a milestone — it’s a statement. Built in partnership with the Women in Fire organization, it stands as proof of what happens when vision meets action, and when commitment is backed by the the willingness to do the work.

Every page was created to strengthen the fire service, inspire those serving now, and light the path for those yet to arrive. These are not surface-level stories—they’re real voices, hardearned lessons, and perspectives that demand attention.

Working alongside Women in Fire has allowed us to gather insight from across the service, ensuring that what’s on these pages resonates with those who live the job every day. The result is a collection designed to motivate, challenge, and connect—supporting women firefighters at every stage of their career, while honoring those who paved the way.

To our advertisers — thank you for standing behind this work. Your support fuels our ability to produce issues like this, and your commitment to the people of the fire service makes you part of our team. We couldn’t do it without you.

This is the beginning of something we will keep building for years to come. The mission is clear: A high tide rises all boats. Making the fire service life experience better for women firefighters, makes it better for all firefighters — and for the public we serve. And this is work worth doing.

Kory Pearn

PUBLISHER / EDITOR-IN-CHIEF

PUBLISHER / EDITOR-IN-CHIEF KORY PEARN KPEARN@CRACKYLBUSINESSMEDIA.COM

SENIOR ADVISOR FRANK LEEB

EDITORIAL ASSOCIATE PUBLISHER LEAH SOBON EXECUTIVE EDITOR RICK MARKLEY DIGITAL / COPY EDITOR TINA COSTANZA EDITOR@CRACKYLBUSINESSMEDIA.COM

EDITORIAL DESIGN

NICOLE MANNELL CHELSEA PETERS

DIRECTOR OF ACCOUNTS, SALES & MARKETING MARIA PELLETIER MPELLETIER@CRACKYLBUSINESSMEDIA.COM

DIRECTOR OF BUSINESS DEVELOPMENT DYLAN LABELLE

EXECUTIVE FITNESS ADVISOR RYAN PROVENCHER

TECHNOLOGY ADVISOR KEVIN SOFEN

CONTRIBUTING WRITERS

CAROL E. AVERY, JOSEPHINE BOLAJI, LINDSEY BROOKHART, SHELLY L. CARTER, CATIE CASCIARI, KIMBERLY COX, BEVERLEY DAVID, SHEENA GLOVER, CASSANDRA KWON, MELISSA LAWLOR, MEREDITH MCQUERRY, LORI MOORE-MERRELL, TRENT NESSLER, ZIWEN QIU, LEAH SOBON, RACHAEL STAEBELL, TONI B. WASHINGTON, TIFFANYE S. WESLEY, LYDIA WILCOX, KHALILAH N. YANCEY, RACHELLE ZEMLOK, ADRIANNE ZIYAD

PHOTOGRAPHY

PHOTOGRAPHER STEPHEN BAER

CRACKYL Magazine is published four times a year by CRACKYL Media Inc. with copies delivered to firefighters across North America and beyond. No part of the content, including but not limited to editorial, advertising or photography, may be copied or reprinted without the permission of the publisher. ISSN # 2563-612X PUBLISHED AND PRODUCED BY: CRACKYL MEDIA INC.

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The opinions presented in our magazine are those of the authors of the articles. We enjoy the opportunity to present a variety of viewpoints but do not necessarily endorse them.

COVER PHOTO OF: RACHAEL STAEBELL / TONI WASHINGTON PHOTO BY: MARK HAUGH

We are dedicated to strengthening leadership and opportunity in the fire service.

In 2006, I attended my first Women in Fire Service Conference. I had only been in the fire service a few years and, until then, I hadn’t heard of this organization – or any others dedicated to supporting women in navigating their careers in the fire service. So there I was, in Arizona, traveling alone for the first time, unsure of what to expect. What I found was enlightenment, encouragement, and confidence.

On the very first day, I was sitting at breakfast by myself when another woman walked up, sat down, and struck up a conversation. It wasn’t small talk – she asked questions about me. She wanted to know who I was, what I hoped to gain, and then shared advice about the week ahead: which sessions would be most valuable, how to make the most of the experience, and how to reach her if I needed anything. Wow. Just wow. That had never happened to me before. In that moment, my anxiety faded, replaced by excitement.

Cox A MESSAGE FROM THE EXECUTIVE DIRECTOR

I knew immediately that I needed this organization. I needed a network of women who could mentor me, push me, and support me. I became a member and attended conferences

year after year. As more women joined my department, they came along, too – becoming members, participating in events, and building their own connections. Each conference taught me something new and left me with more friends and allies than I had before.

In time, I wanted to do more. I joined the board as a trustee, learning about how the organization operates, how projects are developed, and how funding is secured. I was in awe of the women I worked alongside and the impact they were making – not just for me, but for the fire service as a whole. This was the group that kept me motivated, challenged, and inspired to stay in the fire service.

Fast forward to today: Women in Fire has grown, evolved, and rebranded, but its heart remains unchanged. We are here to support, mentor, and empower every woman in the fire service – and every woman who dreams of joining. We are also here for departments, helping them build cohesive, diverse, and resilient workforces.

Our board members represent regions across the country, hold

ranks from firefighter to chief, and bring a rich mix of experiences and cultural backgrounds. They serve on boards and committees throughout the fire service world – including IAFC’s Women Fire Chiefs Council, CPSE, NVFC, Science Alliance, and CRACKYL broadening the reach and impact of our mission.

Today, Women in Fire continues to thrive. We provide mentoring through our online platform, pursue projects on reproductive health, recruitment, and retention, and offer an expanding library of resources on our website. And of course, we continue to host the conferences that bring us together, inspire us, and propel us forward.

Women in Fire is not just an organization – it is a movement, a community, and a source of strength. And it will continue to be a vital presence in the fire service for years to come.

Kimberly Cox

EXECUTIVE DIRECTOR, CAPTAIN (RETIRED)

YOU CAN’T BE WHAT YOU CAN’T SEE COMMUNITY OUTREACH 2.0

WHEN BUILDING CONNECTIONS MEANS SHOWCASING TO YOUR COMMUNITY WHAT IT'S TRULY LIKE TO BE A FEMALE FIREFIGHTER

Firefighting is about more than just battling blazes; it’s about building trust and connection within the community . Female firefighters bring unique strengths and perspectives to community outreach, fostering positive relationships and bridging communication gaps. For many women, taking on a community outreach assignment can feel like a demotion or a stereotype come to life. “You’re not tough enough or good enough to be a real firefighter, so here, go talk to these school kids like the teacher you should have become.” Many of us have felt that sentiment and fought back against it.

However, community outreach is a great opportunity to demonstrate that you are tough enough and a genuine firefighter. It’s an opportunity to save lives through meaningful education. Moreover, it presents an opportunity to significantly influence the next generation

of firefighters and reshape the community’s perception of the fire department.

And isn’t that what we signed on for?

Fire departments often carry an image shaped by tradition: tough, male-dominated, and distant. When a female firefighter walks into a classroom or attends a community fair in uniform, that image begins to change. Her presence alone sends a powerful message: the fire service is for everyone.

Women in the fire service often help dismantle barriers of fear or distrust that may exist between the department and community members, especially in marginalized neighborhoods. Their visibility humanizes the badge, making the firehouse feel more accessible to people who may have previously felt excluded or intimidated.

This visibility is crucial for children, immigrants, and individuals who may not frequently use emergency services. When they see a firefighter who looks like them or someone they wouldn’t have imagined in that role, it builds a sense of inclusion and safety.

Empathy and active listening are vital skills in any public safety career, but particularly in community engagement. Female firefighters often bring communication styles that prioritize connection, understanding, and collaboration. This emotional intelligence enables the conveyance of critical safety information in ways that resonate with diverse audiences.

During outreach events, such as open houses or school visits, female firefighters often excel at engaging with both children and adults in ways that feel approachable and inclusive.

Their ability to read the room and tailor their message to the audience fosters meaningful interactions that extend beyond a single event.

Community outreach is not onesize-fits-all, and many vulnerable groups such as seniors, domestic violence survivors, or children may require specialized attention. Female firefighters are uniquely positioned to connect with these populations through both empathy and relatability.

For example, in domestic violence situations, women may be more comfortable opening up to a female firefighter, leading to better comfort, support and understanding. Similarly, elderly individuals may feel more

at ease discussing safety concerns with someone who takes a nurturing, non-threatening approach.

Educating the public on fire prevention and emergency preparedness is one of the most impactful forms of community engagement. Female firefighters often play a central role in delivering these programs, particularly in schools and family-focused settings.

Their presence in educational settings does more than inform; it inspires. Young girls who may never have considered firefighting as a career option suddenly see it as a possibility. Fire safety education becomes more than a lesson; it becomes a moment of empowerment.

Female firefighters also bring creative approaches to teaching, often developing culturally relevant, age-appropriate content that resonates more deeply with the communities they serve.

Imagine if you could not see what you dream of being. People all over the world aspire to be the figures they see in life as long as they can see themselves in the role. Yet, statistics show that women comprise only approximately 3% of the career firefighter population. When individuals from underrepresented groups rarely see themselves reflected in positions in the fire service, whether as firefighters or chiefs, it limits their sense of possibility and reinforces systemic barriers that continue to exist.

I’VE LEARNED IT’S OK TO SELF-PROMOTE TO ENSURE OTHERS SEE ME AND UNDERSTAND WHAT THEY CAN ACCOMPLISH. BECAUSE OF THAT, IT’S BECOME EASIER FOR ME TO SAY:

· I SERVED UNDER THE FIRST AFRICANAMERICAN GEORGIA STATE FIRE MARSHAL, A.D. BELL

· I WAS ONE OF THE FIRST SEVEN WOMEN HIRED BY EAST POINT (GA.) FIRE DEPARTMENT

· I AM 5 FOOT, 1 INCH AND GRADUATED SECOND IN MY FIRE RECRUIT CLASS

Although I have more than 30 years in the fire service, it wasn’t until five years ago that I truly understood and embraced the importance of sharing my success. I didn’t realize others needed to see me and know what I accomplished to realize they could do it, too. It’s not about me; it’s about those who come behind me: the future fire professionals and chiefs.

Beyond inspiring youth, many women in the fire service engage in mentorship, guiding recruits and junior firefighters through the complexities of the job. This mentorship often begins with community outreach at a career fair, school visit, or neighborhood event, where the first spark of interest is ignited.

· I SERVED AS DEPUTY FIRE CHIEF TO THE FIRST AFRICAN-AMERICAN FIRE CHIEF, ROSEMARY CLOUD

· I AM THE FOURTH AFRICAN-AMERICAN WOMAN FIRE CHIEF IN THE COUNTRY

· I AM THE FIRST AFRICAN-AMERICAN WOMAN TO SERVE AS FIRE CHIEF/ EMERGENCY MANAGER FOR DECATUR, GA.

· I WAS THE FIRST WOMAN TO RECEIVE THE CHIEF FIRE OFFICER DESIGNATION FROM THE CENTER FOR PUBLIC SAFETY EXCELLENCE

· I HAVE SERVED AS FIRE CHIEF FOR 16 YEARS

· I AM PROUD TO BE AN AFRICANAMERICAN WOMAN

Successful community engagement doesn’t happen in isolation. It requires collaboration with schools, non-profits, housing authorities, religious institutions, and other civic organizations. Female firefighters often excel at relationshipbuilding, working across sectors to establish lasting partnerships that strengthen community ties.

These partnerships are essential for addressing complex social challenges, from homelessness to youth violence, that intersect with public safety. A collaborative approach among female firefighters helps build sustainable outreach strategies that extend beyond the fire department and into the heart of the community.

As fire departments seek to expand their role in public health, education, and crisis response, the contributions of female firefighters in community outreach will be more important than ever. Their leadership, empathy, and innovation will continue to shape the future of engagement strategies, ensuring fire services remain relevant, responsive, and reflective of the communities they serve.

The next generation is watching. Whether it’s a young girl at a school assembly or a grandmother at a safety seminar, the message is clear: firefighters come in all forms, and each one has the power to protect, connect, and inspire.

THe.3 IMPACT o.3f FEMALE MENTORS

PART ONE

A SUCCESSFUL FIRE CAREER STARTS WITH AN INVITATION

By Shelly L. Carter, Assistant Fire Chief for the City of Hamden, Conn.

My story is not a typical one; it’s more a tale of how I stumbled into the fire service. My son was four years old at the time, and we were out for a walk when he saw firefighters. He wanted to see the fire trucks, so we approached and the guys invited us over to chat. I was very nervous, a little afraid to even interrupt what they were doing, because I looked at their careers as being so very important that I was not part of that equation in any way. But I obliged and went over, and my son began to play on the fire truck.

ONE OF THE FIREFIGHTERS ASKED ME, “HEY, HAVE YOU EVER THOUGHT ABOUT BECOMING A FIREFIGHTER?”

I responded quickly, “No! I’m the girliest girl I know; they will never hire me.” Little did I realize that a simple question would open a door I never knew existed. I didn’t know I would be breaking new ground. Against all odds, I was hired.

I WORKED MY WAY THROUGH THE RANKS TO BECOME ONE OF THE FIRST TWO FEMALE DRIVERS IN THE CITY'S HISTORY.

From there, I became a lieutenant in the fire marshall’s office, the executive officer to the chief, and the first black female captain in the city’s history. Now, I’m the fire chief of the department in a different town, the first Black female fire chief in New England. This journey has shaped my career and profoundly influenced my leadership philosophy.

Reflecting on my journey, I realize how crucial it is to ask the unassuming woman, “Have you ever considered a career in the fire service?” Because what if I had never been asked? What if that firefighter hadn’t sparked a thought in my mind?

Many women don’t see the fire service as a career option because they aren’t

aware they belong there, or they’ve never been asked to consider it. As leaders, it’s our responsibility to create an inclusive environment where every voice is valued and matters.

YOU NEVER KNOW WHO MIGHT BE LISTENING OR WATCHING.

Leadership is about seeing the potential in others. I challenge everyone in the fire community – mentors, leaders, and colleagues – to ask, inspire, and uplift women who may be unsure or unaware of the opportunities available to them. Share your stories of resilience and determination and demonstrate your unwavering support.

Empower women to be strong, brave, and ready to answer the call. Sometimes, all it takes is one question to ignite a lifelong passion. You never know, you might just be talking to a future fire chief.

PART TWO

MENTORING IN THE FIRE SERVICE

By Lydia Wilcox, President, Fire Service Women Ontario

When I joined the board of Fire Service Women Ontario (FSWO) in 2014, I was driven by the idea of creating a mentoring program for young women interested in entering the fire service. My intention was to create connections between current fire service members and those looking to enter the profession. When asked about the program, I often informed candidates that they could become firefighters independently, but it's much more enjoyable with others. I hadn’t realized how accurate my words were.

Initially, my research led me to believe that mentoring was a simple exchange of knowledge from one person to another, operating in a linear manner. This exchange would yield greater understanding and knowledge, aiding an individual in achieving their chosen goals, such as obtaining a job or a promotion.

HOWEVER, MENTORING GOES BEYOND SIMPLY SHARING KNOWLEDGE; IT FOCUSES ON FORMING CONNECTIONS BETWEEN INDIVIDUALS UNITED BY A COMMON THEME.

It evolves over time through a single interaction or through passive observation. At times, a person may not even recognize that they are mentoring; nonetheless, their actions or decisions are being observed.

We possess tacit knowledge, a term I first encountered while researching the topic of mentoring.

TACIT KNOWLEDGE ARISES FROM LIVED EXPERIENCE BUT CANNOT BE CODIFIED AND IS OFTEN DIFFICULT TO ARTICULATE .

The exchange of knowledge occurs when communication can happen freely, when a relationship has been established, and when trust exists. We continually develop and enhance our inferred knowledge through our everyday experiences. Similarly, a person’s mentoring ability is constantly evolving, as we are always learning and growing.

When the FSWO mentoring program launched, I thought I understood how it would manifest. I believed it would be a linear transfer of knowledge, but it wasn’t. I answered questions about what it was like to be a woman in the fire service, where my challenges lay, and whether I felt supported at the hall.

These questions could be difficult to answer, but if I reflect on it now,

I REALIZE THAT WHEN THESE WOMEN ASKED, “WHAT WAS YOUR EXPERIENCE?” I WAS BEING ASKED TO PAINT A PICTURE, ONE IN WHICH THEY MIGHT BE ABLE TO SEE THEMSELVES IN THE FIRE SERVICE.

These potential fire service candidates were seeking a connection where they could envision themselves. So what does mentoring look like?

While mentoring can be organized and structured, some of the most effective mentorships occur over a cup of coffee. By sitting back, relaxing, and working through problems, concerns, or worries together, individuals feel heard and believe their opinions matter. As a result, they remain engaged and maintain a more positive outlook in the workplace.

Another excellent mentorship method involves effective onboarding and assigning a buddy to support new hires during their first six to 12 months on the job. Helping new members navigate the work environment as a reliable sounding board and trusted team member can help alleviate everyday workplace anxieties, enhance learning experiences, and set a member’s career on the right path.

MENTORSHIP IS A DYNAMIC AND RECIPROCAL RELATIONSHIP BETWEEN INDIVIDUALS OR GROUPS.

It can open doors and break down barriers, providing new and experienced fire service members with opportunities to assume both formal and informal leadership roles and learn from those who came before them.

Ultimately, one of the greatest gifts of mentorship is the chance for all parties to engage, learn to lead, and feel their voices are heard.

Brittany Hollerbach

FIRE SERVICE RESEARCHER, ASSOCIATE SCIENTIST, AND DEPUTY DIRECTOR OF THE CENTER FOR FIRE, RESCUE AND EMS HEALTH RESEARCH AT NDRI-USA, INC., AND FORMER VOLUNTEER FIREFIGHTER.

specific challenges or opportunities have you encountered as a woman in this profession, and how have you

I love exploring the health of women firefighters. As a firefighter, I experienced the intense physical nature of the job and, of course, ill- and awkwardly-fitting PPE. I didn’t realize when I was a firefighter how much of the job impacts your health. As I began to do research, I studied injury rates and physical agility pass rates. But it’s only within the past 5-10 years that we know more about women’s health specifically. Everything from sleep to cardiovascular health to substance use to reproductive health is impacted by the job.

What aspects of being a female firefighter do you believe bring a distinct and valuable perspective to the profession and to the community you serve?

Women often bring a collaborative and holistic problem-solving style, and in high-stress situations that can be a powerful asset. Also, having a diverse department helps communities feel

seen and understood – especially when responding to vulnerable populations. Being a woman in the fire service helped me connect with community members in a different, sometimes more approachable, way.

Looking back at your journey into the fire service, what advice would you give young girls or women considering a career in firefighting? What are the key lessons you’ve learned that you wish someone had told you earlier?

Trust your strength. You belong in this space – not just physically, but mentally and emotionally. Don’t wait for permission to lead. Find mentors, ask questions, and know that you’ll learn a lot from failure – it’s part of the process. I wish someone had told me earlier that you don’t have to become someone else to succeed in this job. You can be tough and compassionate at the same time.

What advancements or shifts within the fire service – whether in technology, training, or culture – are most beneficial for supporting and empowering women in the field, and what still needs to change?

We’re seeing promising changes –like better-fitting PPE, mental health resources, and leadership training that reflects diverse experiences. But we still need broader cultural change. Normalizing parental leave, challenging the “one size fits all” training model, and expanding what leadership looks like are all key. Until every firefighter feels safe and respected at work, there’s more work to do.

Could you share a pivotal moment or experience in your career where you felt particularly proud or challenged, and how that moment shaped you as a firefighter and as a leader (formally or informally) within your department?

One of the most powerful moments in my career was presenting early data on women’s reproductive health in the fire service. Afterward, several women approached me in tears, saying it was the first time they felt seen – some shared stories of miscarriage they hadn’t realized could be linked to the job. That moment reminded me why I do this work: to give a voice to those in the fire service who are too often overlooked.

SEASONS OF INTENSITY AND INTENTIONAL CHOICE ARE WHAT SHAPE THE CONCEPT OF AN EQUAL WORK AND PERSONAL LIFE

A REALISTIC APPROACH TO WORK-LIFe BALANCE

By Dr. Lori Moore-Merrell, former U.S. Fire Administrator

It is a well-known fact that work-life balance has a great impact on our physical and mental well-being. However, I believe there are seasons of imbalance that are necessary throughout life.

As I reflect on my journey as the U.S. Fire Administrator, I had many opportunities to shape the national emergency response policy. The caliber of interaction and the intensity of constant engagement during that time lead me to reject the notion of work-life balance as a

static ideal. Instead, I frame it as a dynamic, intentional choice – one that acknowledges periods of professional intensity and the seasons where personal priorities take precedence.

My perspective, shaped by decades of high-stakes leadership, is perhaps a practical roadmap for navigating modern demands in the fire service and beyond. However, I want to be careful not to romanticize unsustainable personal sacrifice throughout an entire career.

The Myth of Constant Balance

Throughout my career, chances to move major initiatives, like the National Emergency Response Information System and the inaugural World Fire Congress, arose. Often the window of opportunity to take action was short. To accomplish the desired outcomes required time and

focused attention. Based on these and similar projects, I have come to believe that balance is not always achievable, nor should it be the goal during critical missions.

For instance, my appointment in 2021 required me to navigate post-pandemic recovery,

MY APPROACH HINGES ON TWO PRINCIPLES:

1. INTENTIONAL PRIORITIZATION

During the reorganization of the U.S. Fire Administration, I delegated operational tasks to trusted teams, freeing myself to focus on high-impact goals, like modernizing the national fire data system. This selective intensity allowed me to drive change without perpetuating my own burnout.

wildfire crises, and federal bureaucracy. This season was a time when professional demands eclipsed my personal time. Yet, I emphasize that such phases are temporary and purposeful. When I’m leading through a crisis, balance isn’t my priority. Clarity of mission is.

Redefining Balance for the Next Generation Strategic Choices in Leadership

Central to my philosophy is emotional intelligence. I believe in ruthless self-assessment to identify when to push and when to pause. For example, it is important to balance intense projects with structured downtime or self-improvement or leadership training to recharge.

I challenge emerging leaders to reject guilt during imbalanced seasons. If you choose to prioritize work during a critical project, own that decision – but don’t let it become your default. Conversely, model boundaries

2. RECALIBRATION IN QUIETER SEASONS

After a major project or crisis, I shift my focus to replenishment. For instance, after spearheading big projects, I prioritized stakeholder and community engagement through initiatives like Fire Stop Tours, blending my professional missions with personal fulfillment. It is important to interact with those you serve to remember your “why.”

during calmer periods and look for opportunities to merge professional goals with personal values and family.

Don’t forget those who sacrifice balance with you. My husband and sons have supported these seasons of work-life imbalance and there comes a time when you must recognize them, ensure that you show gratitude, and somehow make it up to them.

For me, work-life balance isn’t about equality of time but alignment with purpose.

My career demonstrates that seasons of imbalance are inevitable in high-impact roles, but intentionality ensures they don’t become a lifelong burden.

As I often say: “You can’t control every demand, but you can choose how – and when – you meet them.”

It is my hope that this philosophy, blending pragmatism with self-compassion, serves as a lifeline for leaders navigating the volatile intersection of ambition, mission, and well-being.

Why Female FireFighting PPe Isn’t a luxury –It’s a Lifeline

By Meredith McQuerry, Ph.D.; Carol E. Avery, Associate Professor; Cassandra Kwon, Ph.D., Research Assistant Professor; Ziwen Qiu, Ph.D., Postdoctoral Researcher, Josephine Bolaji, Ph.D., Postdoctoral Researcher

Fire scenes are hazardous and unforgiving. Every hose advance, roof cut, or patient extrication exposes crews to flames and toxins. Yet for the 89,000 female U.S. firefighters, an additional danger is often present before the first alarm even sounds: the standard-issue bunker gear hanging on the station rack. Primarily designed with male bodies in mind, it silently reduces safety, performance, and even long-term health

Four decades of surveys suggest four in five female firefighters struggle with improper fitting PPE – nearly quadruple the rate for male firefighters (FEMA & USFA, 1993; Hollerbach et al., 2017; Hulett et al., 2008; McQuerry et al., 2023; USFA, 2019). In the largest mixed-methods study to date, 15 percent to 21 percent of U.S. female firefighters reported they sometimes, often, or nearly always leave off critical items of their PPE – most often the turnout coat or pants – because they hinder movement (McQuerry et al., 2023).

Further analyses link ill-fitting PPE in the fire service to a 33 percent higher injury rate for women compared with men (Liao et al., 2001). CDC researchers recently echoed the finding, noting female firefighter mobility-limiting fit problems increase the risk for trips and falls, the second leading cause of firefighter injuries (Campbell & Hall, 2024; Marsh et al., 2024).

Female firefighters are not simply smaller versions of men , as many of the National Fire Protection Association's standards (from 1970 and 1950) reflect. Women cannot be adequately fitted by simply shortening their sleeve and pant lengths. Further, in 2021, the first anthropometric database of U.S. female firefighters was collected. In 2025, that database was compared to women in the general population, which found female firefighters, on average, are 6.7 cm taller than the average American woman and have proportionally wider waists and hips (Bolaji et al., 2025a).

When forced into down-scaled male patterns, these shape differences translate into real biomechanical penalties. Hip flexion drops by 2 percent to 3 percent and knee mobility by up to 5.7 percent when wearing the turnout pants, while oversized shoulders and sleeves snag on ladders and hose lines (McQuerry, 2020; McQuerry et al., 2019).

Clinical ergonomists have tied such restrictions to chronic low-back pain and ankle injuries , especially when generic boots fail to match female foot biomechanics (Jo et al., 2022; Ras et al., 2024; Sokolowski et al., 2022).

Bulky, excess gear not only restricts mobility and movement, it also traps air above and beyond what is needed for thermal protective performance against heat and flame exposure, raising core body temperature faster and accelerating fatigue. In addition, oversized gear may prevent necessary, potentially life-saving access to garment accessories like pockets, increasing the time it takes to grab a tool or radio in an emergency. Based on a 2021 study, female respondents believe poor personal protective clothing (PPC) fit directly limits their fireground mobility and compromises personal safety (McQuerry et al., 2023).

THE NEED FOR SPECIALIZED DESIGN

Quick “pink it and shrink it” fixes are not sufficient for bridging the gap between male and female anthropometrics. For example, when comparing the measurements

of the female firefighters in the U.S. anthropometric database to the current NFPA wildland firefighting PPC sizing system, all 187 participants had front rise (crotch) measurements that fell outside the entire pant size range They also had wrist and ankle circumferences that were smaller than the smallest cuff or leg opening allowed by the wildland sizing table, leaving 9–15 cm interface gaps (Bolaji et al., 2025b).

Improvements to the 2022 edition of the standard increased the coverage in the waist to 47 percent, from just 29 percent in the 2016 edition. However, this still indicates that more than half of wildland female firefighters would experience ill-fit in wildland PPC, which 52 percent of survey participants recently reported (Bolaji et al., 2025b; McQuerry et al., 2023).

QuIck “PInk It and shrInk It” fIxes are not sufFicient for bridgIng the gaP betWeen male and FemaLe anthroPometrics.

A specialized pattern block , separate from original male patterns, must be created for female firefighters that reflects their unique torso length, seat rise, and limb proportions, not merely reduces chest girth and length measurements. Comparative anthropometric evidence shows that generic waist-hip increments can miss female firefighters by up to two entire pant sizes (Bolaji et al., 2025a).

Although NFPA 1971 language was updated in 2018 to suggest sexspecific patterns, its tables still treat women as scaled-down versions of men (McQuerry et al., 2019). A consolidated NFPA 1970 standard could finally compel manufacturers to certify new products against female blocks, closing PFAS, particulate, and interface loopholes in the process (NFPA 1970, 2025).

It’s essential the industry takes advantage of this unique opportunity coinciding with the new consolidated standard as just 10 percent of structural and 3 percent of wildland U.S. female firefighters currently report wearing women’s specific PPC – and even most of those options start by using male anthropometry and patterns (McQuerry et al., 2023). Beyond the manufacturers and standards bodies, departmental inertia certainly plays a role. Just five years ago, almost 40 percent of U.S. agencies had never purchased female-specific PPC (McQuerry et al, 2019).

OSHA requires employers to furnish PPE “of safe design and construction” for all employees, including female firefighters. When departments fail to offer gear that fits the female form, they risk more than discomfort. For female firefighters, the lack of properly fitting gear accelerates early retirements, increases losttime incidents, and contributes to difficulties in recruitment and retention . These outcomes carry substantial hidden costs, as noted in recent occupational safety reports and fire service leadership forums (Newsom, 2025).

THE FUTURE OF PPE

Technology can help us bridge the gaps. Mobile 3D body scan apps can capture more than 240 body measurements in less than 20 seconds, supporting statistical sizing capable of mass-custom “body blocks” (Bolaji et al., 2025a). The key is to start with the right building blocks, which includes a female-firefighter specific pattern, now possible with the U.S. anthropometric database.

Continuing to approach fitting women in the fire service via current custom-fit processes of modifying male-based patterns simply won’t cut it. We must design, produce, size, and fit gear specific to the female firefighter form. Not only will this approach improve comfort and mobility, but wearing appropriately fitting PPE has the potential to reduce musculoskeletal injuries, incidences of heat strain, and cancer.

BREAKING BARRIERS BUILDING LEADERS

DRIVING CHANGE

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✓ Advocacy That Works – Gender equity toolkits and policy change

SPOTLIGHT

Tiffany Green

PRINCE GEORGE’S COUNTY (MD.) FIRE/EMERGENCY MEDICAL SERVICES DEPARTMENT, 13TH FIRE CHIEF, NOW IN HER 28TH YEAR OF FIREFIGHTING SERVICE.

Give us a slice of your pre-shift routine.

My day starts with me spending time checking emails and the calendar to prepare for the day. I then try to make sure I get in a workout because that is the only time I am not distracted or needed by someone. Beyond the physical demands common to all firefighters, what specific challenges or opportunities have you encountered as a woman in this profession, and how have you navigated them?

When I started recruit school, I saw I had entered a male-dominated profession. There were more than 100 recruits in my class and only about six of us were women. I learned quickly there were certain obstacles only women had to navigate in this profession –my male classmates had advantages I didn’t. They had connections and relationships with the department before they even started. I had to learn that women are built differently, but that doesn’t mean we can’t do the job.

Early in my career, I made a decision to be resilient and succeed, regardless of the challenges, disadvantages, or unfair practices I encountered. From learning to throw a ladder to studying for my first promotional exam, I took advice from the people around me who were trying to push me to be better. Between firefighter recruit and fire chief, I’ve held every rank in the department. When you score No. 1 on every promotional test, you promote really quickly. Each time, there was a lot of pressure from the people around me – I felt everyone wondered if I would be good enough at each rank, or if I could lead at the new level, with a whole new station and new responsibilities.

Every time a promotional test came up, I had a choice to move forward and grow or stay and be stagnant. I always received

encouragement from my mentors, but I also had a commitment to myself to do better and work harder than anyone else in the room, because I had to.

What does ‘sisterhood’ or ‘allyship’ mean to you within the fire service, and how has the support of other women, or male allies, impacted your career and overall experience?

I love seeing sisterhood and allyship in the fire service today – it wasn’t always an “all boats rise” philosophy; it was often “I paid my dues, now you have to pay yours.” The earnest experience of helping each other succeed, offering tips on how to do tasks, and mutual support and encouragement is phenomenal.

I’ve had numerous mentors throughout my career, both men and women, all of whom have had an impact on my career trajectory. To me, sisterhood and allyship mean holding the door for the women coming behind us, returning the favor, mentoring others, and contributing to a fire service where all are welcome at the table.

What advancements or shifts within the fire service - whether in technology, training, or culture - do you believe are most beneficial for supporting and empowering women in the field, and what still needs to change?

The advancements in physical and mental health and wellness, as well as the culture surrounding it, have been revolutionary. I’ve seen incredible technology that improves the health of firefighters by reducing exposure to carcinogens, increased accessibility of rapid cancer screening technologies, every fitness machine, class, and regimen imaginable, and numerous mental health resources curated specifically for first responders. In my experience, all of these resources have been beneficial for women in the fire service.

For example, the cancer screening service in our department tests for markers of female-specific cancers, and the variety of workout equipment means there is truly something that works well for everyone.

The first step is the availability of the products and services, many of which I have worked to implement in my department. But the next step is changing the culture so these resources and seeking help is widely accepted.

What is a pivotal moment in your career where you felt particularly proud or challenged, and how did that moment shape you?

I remember the specific moment when I realized it was possible for me to become the fire chief. It was early in my career, and I was walking down the hall at a conference when I saw an African-American woman in a dress uniform. I saw from down the hall that she had five stripes on her sleeves, and I remember wondering who she was. I had never seen a female fire chief.

I caught up with her and her special assistant, and introduced myself to Fire Chief Rosemary Cloud – the first African-American female fire chief. Chief Cloud told me, “You will be a fire chief one day.” My initial thought was to laugh – I wasn’t even a lieutenant yet, and I was just trying to figure out where I belonged. This idea didn’t exist yet in Prince George’s County, and I hadn’t realized it could exist. This day still feels like it was yesterday, and I often think of this encouragement.

I now have the responsibility to empower and prepare the next generation of leaders in the fire service, including providing opportunities for mentorship, inspiration, and empowerment – especially for women.

In an industry where musculoskeletal injuries are prevalent, preparing the body for such stresses and mitigating the risk of injury is essential

However, the reality is that the fire service and training methodologies have largely been developed around male anatomy and physiology So, what are we missing?

Physiologically, female firefighters have less hemoglobin per deciliter of blood. Hemoglobin is a protein in red blood cells that binds to oxygen to transport it to the working muscle. Without oxygen, muscles fatigue much quicker.

In addition to a lower concentration of hemoglobin, female firefighters have lower stroke volume, which means less oxygen is pumped out of the heart with each contraction. Collectively, less oxygen is being pumped into the system per heartbeat and less of what is available is being transported to the working muscles. This has a big impact on cardiovascular and muscular endurance.

Considering these physiological differences, there are steps female firefighters can take to mitigate some of these limitations.

HERE’S HOW TO OVERCOME THE DEMANDS FIREFIGHTING PLACES ON THE FEMALE BODY

THE DIFFERENCE IS PHYSICAL

By Dr. Trent Nessler, PT, MPT, DPT, author of How To Build A Badass Firefighter

One is the use of BFR, or blood flow restriction, training with cardiovascular exercise. One way to do this in training is to place a BFR cuff on the lower limb and/or upper limbs during an assault bike with a Tabata-like training protocol. The advanced BFR Tabata version looks like this: 30 seconds at 50 percent VO2 max, then 30 seconds at 80 percent VO2 max, and repeating this cycling up and down for six to eight minutes.

Studies show that when this is done, there is not only a significant increase in VO2 max, but also a substantial systemic release of growth hormone and IGF-1. These two hormones aid in soft tissue repair and bone healing (IGF-1 also aids in mitigating the risk for osteopenia). This type of training allows you to take your cardiovascular training to a higher level of intensity without the wear and tear on your joints.

When comparing males to females, there are also significant differences in anatomical structures and biomechanical alignment of the lower quarter that impact the way a female firefighter moves.

For example, women tend to have a wider pelvis than men. The wider

pelvis changes the angulation of the femur as it comes off the pelvis, resulting in a larger Q (quadriceps) angle. This has a big impact on the strength of the quadriceps, as well as the pelvic stabilizers (gluteus medius).

In addition to the Q angle, there are also structural differences in the femur that increase the risk of injury For example, the femoral notch at the end of the femur (location for the ACL or anterior cruciate ligament) is narrower in females than males. This results in increased stress to the ACL when the knee goes in toward midline (dynamic valgus) during single leg activities (pictured on right page).

A larger Q angle leads to a greater propensity for females to fall into dynamic valgus position when landing or pushing off on one leg (jumping off a truck, running up or down stairs). Additionally, there tends to be greater pelvic motion when standing on one leg, resulting in increased movement of the upper body. This adds to the increased stress on the lower back and the SI (sacroiliac) joint. This is one reason that females are three to eight times more likely to suffer a knee injury and are more susceptible to back injuries.

If you combine the above physiological differences, then this means the muscles responsible for stabilizing the knee, pelvis, and core are at a mechanical disadvantage and are likely to fatigue more quickly in a female firefighter. Knowing this, you can train to mitigate the impact of these differences.

To do so, your program should include some exercises targeting:

QUADRICEPS

Training in both open kinetic chain (isolated exercises like leg extension) and closed kinetic chain (compound exercises like

squats) are important to include in your program. These should also include some single leg exercises (like a single leg squat) with a focus on preventing excessive knee movement toward midline and control of the pelvis.

GLUTEUS MEDIUS

This is one of the hip muscles that aids in stabilizing the pelvis during single leg activities and prevents the knee from going in toward midline. These should be high reps, performed in closed kinetic chain, and include some single leg activities.

ROTATIONAL TRAINING

Single leg stance rotational training types of exercises are key to stabilizing the lower limb and pelvis to resist the types of forces that firefighters must restrain. In this picture, the individual is performing a hip hinge movement with a strap that is pulling her shoulder and pelvis into rotation while performing the activity.

When female firefighters do training that considers their physiology, anatomy, and biomechanics, it can have a huge impact on their performance and mitigate their risk of musculoskeletal injuries.

Open kinetic chain vs closed kinetic chain

Open kinetic chain exercises, in most cases, involve single-joint movements. For example, when performing a leg extension exercise, the movement occurs only at the knee joint. Examples of open kinetic chain exercises include:

· BICEP CURL

· TRICEP EXTENSION

· SHOULDER PRESS

· CHEST PRESS

· CHEST FLY

· LAT PULLDOWN · LEG EXTENSION · LEG CURL · DONKEY KICK

Closed kinetic chain exercises focus on moving the body against a fixed object, such as the ground. For example, feet are firmly on the ground when you perform a squat exercise. Examples of closed kinetic chain exercises include:

· CHIN UPS · PULL UPS · DIPS

DEADLIFTS

LUNGES

SQUATS

So,

Firefighting for two

By Lindsey Brookhart, Firefighter

When I started in the fire service in my mid-20s, I was single and had never even considered the possibility that pregnancy and fighting fires might coincide. It wasn’t until my husband and I began discussing having children that I realized things would have to change at work, but that didn’t seem impossible.

My mentality has always been “we’ll just figure it out,” so I never saw the desire to expand our family as something that could potentially cost me my career. Thankfully, my experience as a female in the fire service has been far more fortunate than that of other females I know. I have had (mostly) supportive departments, co-workers, and command staff. That being said, the approach I took with my pregnancies felt no different than any other potential “issue” with my employment as a female firefighter.

BEING PREGNANT IN THE FIREFIGHTING WORLD IS NOT A NORMAL SITUATION.

Most departments aren’t prepared and may have policies so outdated and unrealistic that they’re laughable. There are those in the fire service, however, who have begun to ensure there are paths for women to feel secure in their jobs and still expand their families. In my case, my chief was more than willing to work with me to accommodate the new challenges of my position.

Knowing that being pregnant technically prevented me from carrying out normal responsibilities, such as interior firefighting, I wondered how protected I was from being discharged. Many departments across the country lack D/O options and haven’t

THE FIRE SERVICE HAS FOSTERED A CULTURE WHERE WOMEN ARE ALWAYS EXPECTED TO PROVE THEMSELVES. I DON’T KNOW A SINGLE FEMALE IN THE FIRE SERVICE WHO DOESN’T EXPERIENCE SOME LEVEL OF “SAY I CAN’T AND I’LL PROVE YOU WRONG."

cross-trained their personnel, or don’t allow employees to step away from a single area for a set amount of time. Let’s face it, if a man had a medical condition that prevented him from going interior, he probably wouldn’t be allowed to continue working. (Note: Pregnancy is usually viewed as a personal medical condition.)

Luckily, I was still able to serve as a D/O and could stay outside at a fire scene, operating as a paramedic. That meant I was able to fill those positions without any issue, despite not going interior.

When I first became pregnant, there was something I didn’t quite understand but am clear about now. A woman becomes instantly responsible for another human being’s life 100 percent of the time when she becomes a mom. That’s a big load to carry. Worrying about the safety of everything I do – especially at work – is draining. Have you ever worried about your seatbelt harming or killing someone else if you get into a fender bender?

Despite the obvious new responsibility of keeping a growing human safe, especially at work, there were other worries. Would my co-workers be happy for me or angry that their workload would increase? How would all of this play out? Could I continue working throughout my pregnancy? I was determined to prove I could still do the job well, whether I was outside or in the back of the medic.

The fire service has fostered a culture where women are always expected to prove themselves. I don’t know a single female in the fire service who doesn’t experience some level of “Say I can’t and I’ll prove you wrong” in her head and heart. I had to remind not just myself, but more importantly, some of my co-workers that I was pregnant, not disabled. Reminders from them that they understood I could still do it all, but they were always ready if I needed help, were vital.

The more my pregnancy progressed, the more I gladly accepted those offers – not because I couldn’t do

the work, but simply because it was easier not to work around a big belly – and it was safer for my baby. I’d ask for help with some morning checks, such as running the small engine equipment, so I could limit the baby’s exposure to high-decibel noise. If there was a ladder that needed climbing or something that had to be collected from on top of the equipment, I gladly accepted the assistance.

All of these things I could and would still do at a scene when needed, but having understanding coworkers who didn’t make it seem like a burden when I asked for help made me feel supported instead of cast out or looked down upon.

My first trimester was a big challenge when illness and exhaustion became very real. If I sat down in the afternoon for more than five minutes, I was instantly asleep for at least two hours. I later realized that was partly due to my body adapting to the process of growing another human and partly because I had low iron levels.

I appreciated my colleagues letting me sleep unless we got a call and being willing to wake me up if something needed to happen. They even let me catch some shut-eye on the cot in the back of the medic while we staged for hours in the middle of the night for a police standoff. Just knowing that they didn’t think I was lazy made a world of difference.

I found it even more helpful when my co-workers asked questions or joked with me about the changes. Just a warning: pregnant women can be super-emotional, so if a pregnant colleague takes a joke the wrong way, don’t be surprised. Feeling as if I could cry at a moment’s notice wasn’t ideal for me, nor was it a territory I was familiar with, not to mention the no-warning vomiting that could happen at a moment’s notice — pro tip: stash emesis bags.

Another challenge was my uniforms. Finding a pair of tactical or duty maternity pants proved to be challenging. Thankfully, I had a tailor in my hometown who

offered a genius suggestion. We used thick ribbed elastic fabric, inserted in triangular panels, that went from the waistband to below the hips in the side seams of my duty pants. At some point, I also had to order larger pants and a bigger belt. It helped that the larger shirts and bunker pants were already available, since I started my pregnancy being the smallest person in our department. I even had to give my leather boots a break and switch back to my larger rubber boots because of the swelling.

THERE ARE LOTS OF UNKNOWNS WHEN YOU’RE A PREGNANT FIREFIGHTER. EVEN IF POLICIES ARE IN PLACE, THE RESEARCH ISN’T AVAILABLE TO CREATE GUIDELINES FOR WHAT IS SAFE, WHAT ISN'T, AND WHY.

I didn’t know when to announce my pregnancy to my supervisor, among all the other safety questions that I had in my mind.

Luckily, I was met with straightforward, supportive answers, and when the time came to tell them I was pregnant, the news wasn’t unexpected. They were supportive and happy for me and had questions to ask. The decision about how long I felt I wanted to continue doing certain tasks was ultimately left up to me, and once I’d told them I was pregnant, it was agreed that interior attack was best taken off the table.

Knowing what I know now, I inform my employer as soon as I discover that I am pregnant. In my mind, there is no reason to wait. I know there are women who don’t want to tell anyone they are pregnant until later because of the risk of miscarriage and the idea of having to go through that publicly. I understand their emotional perspective. But know that increased toxic load can also increase the chance of things like miscarriage or birth defects: even more reason to let the cat out of the bag as soon as you know.

I also had a supportive obstetrician who allowed me to either continue working as usual or request medical notes for light duty. Again, the decisions were left mostly up to me. Most medical professionals lack a comprehensive understanding of the physical demands of our job or the level of risk we accept.

This also applies to physical exercise and lifting. Lifting heavy objects while pregnant can be unsafe, but for reasons that aren’t obvious. Pregnant women become more flexible as their body prepares for childbirth, so it can be harder to perform certain movements properly. The large belly and shifting pelvic bones also make maintaining proper form more difficult for safe and effective lifting.

On the other hand, if you can maintain proper form and your body is comfortable with the weight, you can continue to lift as you did before becoming pregnant. During my third trimester, we had an extra person ride the medic to help with lifting patients. Other than that, not much changed.

I chose to work until the week before my due date, but given the overall discomfort, I think it would have been best to have been off at least a few weeks before giving birth. One of my co-workers nicknamed me the “egg with legs” because I got so round and waddled like Humpty Dumpty.

There were numerous new concerns. Would I fall off the side of the engine or slip off a ladder – even just from the bottom step? What about combative patients? Bloodborne pathogen exposure? Highway traffic incidents?

Excessive noise exposure? Even the limited carcinogen exposure from exterior attacks or wearing gear? I was most uncomfortable while unrestrained in the back of the medic as I provided serious patient care, but that never prevented me from doing so. Worry was always in the back of my mind.

While few people understand the challenges that pregnancy poses for a firefighter, the postpartum phase is even less talked about.

Although I live in a state that provides job protection for up to 12 weeks for large family-shifting events, such as the birth of a new child, state laws do not require employers to pay for that time off.

Luckily, I had saved up enough paid time off to cover almost the entire time, because I couldn’t imagine going back to work before 12 weeks postpartum. I couldn’t be away from my child for 24 hours, and I wasn’t yet physically ready to do my job as an interior firefighter. Childbirth, whether it’s vaginal or via cesarean, is a physically lifealtering event and for a mother to be away from her first child for an entire 24 hours is nerve-wracking.

Physically, getting back into shape was tough. From lack of sleep, to no physically strenuous activity for almost two months, to shifting hormones and a weak pelvic floor, working out for the first time postpartum made me feel like I was dying.

The huge shifts in hormones caused depression. Though I was prepared for the possibility, I didn’t understand how difficult that type of depression could be until

I entered it. We all know our jobs tend to exacerbate mental health issues, and postpartum depression is no different. I was already doing whatever I could to stay physically healthy to maintain my mental, emotional, and hormonal health – but then came the added postpartum challenge of breastfeeding.

No woman knows what she’s doing when she goes back to work while breastfeeding and has to deal with an unpredictable schedule full of calls and long scene times that can make it difficult to keep to a pumping schedule. There’s also the challenge of finding a place to pump in privacy (hopefully not the bathroom), to wash pump parts and store breast milk safely for the entire shift.

REGARDLESS OF THE MANY CHALLENGES I FACED BEING PREGNANT IN THE FIRE SERVICE, MY DEPARTMENT AND CO-WORKERS WERE ALL VERY SUPPORTIVE AND AT LEAST ATTEMPTED TO BE UNDERSTANDING.

First-time moms are just as lost as their male counterparts, who are trying to figure out how to support them properly. If a member of your team is pregnant, ask her questions, give her space if she needs it, try to get on the same page, and know that her world is a whirlwind right now, which is about to get even more chaotic in a few months.

ONE OF MY CO-WORKERS NICKNAMED ME THE “EGG WITH LEGS” BECAUSE I GOT SO ROUND AND WADDLED JUST LIKE HUMPTY DUMPTY.

Kamloops, BC

April 16-18, 2026

As women in the fire service, your uniform should work as tirelessly as you do. At Workrite® Fire Service, we understand that limited options shouldn’t be the standard. That’s why we’ve expanded our women’s product line to deliver station wear that fits your body, your needs, and your mission. With a dedicated female product development team, we innovate based on your feedback to prioritize functionality, comfort, and safety.

Visit Workritefire.com/station-wear/station-wear-womens to explore your options.

Melissa Lawlor

MIDWIFE, FAMILY NURSE PRACTITIONER, FIRE COMMISSIONER, EMT, AND FIERCE SUPPORTER OF FIREFIGHTERS. APPOINTED DEPUTY COORDINATOR IN 2024 FOR FIRST RESPONDER HEALTH AND WELLNESS IN DUTCHESS COUNTY, N.Y. HOWEVER, HER MOST IMPORTANT ROLE IS BEING A MOM TO THREE INCREDIBLE SONS: TWO ARE CAREER FIREFIGHTERS, AND ONE IS A MECHANICAL ENGINEER. SHE IS ALSO A GRANDMA OF TWO.

Give us a slice of your pre-shift routine

I don’t have a “shift.” My call to action is 24/7/365. The day usually kicks off with a strong cup of British breakfast tea – OK, let’s be honest, it’s three cups – paired with research articles, policy drafts, or prepping a presentation on firefighter health. One minute I’m consulting with an agency about reproductive health accommodations, the next I’m deep into curriculum design, grant writing, or fire commissioner business. If I can catch a fire or EMS call, I’m there. I also make time for the firehouse kitchen table. It’s where the real work happens. Listening matters. Everything happens at that table.

Beyond the physical demands common to all firefighters, what specific challenges or opportunities have you encountered as a woman in this profession, and how have you navigated them?

Let’s just say that navigating a maledominated world with ovaries, opinions, and leadership credentials is definitely an adventure. I’ve faced misogyny, paternalism, and the kind of invisible labor that rarely gets recognized but always gets done. I’ve been spoken over in boardrooms and underestimated in leadership spaces. The physical demands are no joke, especially now that I’ve aged into the “strategic stretching is mandatory” season of life. I’ve navigated all of it by doing the inner work: learning myself, growing through mistakes, communicating with clarity, and leading with both grit and grace. I cry (often alone). I hold myself accountable. And I stay fierce when it comes to the causes I believe in. I am an imperfect human being doing my best to do the right thing.

How do you approach and maintain your physical and mental readiness for the job, and what unique strategies or resources do you utilize that might resonate specifically with other women in demanding careers?

I don’t have this all figured out. I suck at boundaries, ha! Physical readiness looks like biking, yoga, and what I lovingly call strategic escapes to recenter. Mental readiness means carving out time to be alone, letting myself just be, and protecting my peace. I keep a tight inner circle. Just a few people who truly see me and let me show up messy and tired. That kind of trust is everything. For women in demanding careers: find your person, claim your space, and stop apologizing for needing rest.

Looking back at your journey into the fire service, what advice would you give to young girls or women considering a career in firefighting today? What are the key lessons you’ve learned that you wish someone had told you earlier?

I joined my volunteer fire department in 1992, at 19 years old, in search of purpose. Looking back at that girl now, I’d hold her tight and say: You are worthy. You matter just the way you are. You’re smart. You’re brave. Don’t let anyone dull your enthusiasm – not even the ones who feel threatened by it. Their jealousy is theirs to work through, not yours to carry. There will be calls that wreck you – let the tears come. Write it down. Keep growing. Stay curious. Train your body to carry the weight of this job. Protect your circle – trust is earned and sacred. And finally, take time for you. The calls will always be there.

What does ‘sisterhood or ‘allyship’ mean to you within the fire service, and how has the support of other women, or male allies, impacted your career and overall experience?

Sisterhood is showing up with ace bandages, ice, and medical tape when you sprain your ankle. It’s the women who want to see you succeed – who cheer you on, believe in you, and lift you when you doubt yourself. It’s locking eyes with someone across the room and instantly feeling your anxiety settle, because you know they’ve got you. Male allies have also played a crucial role in my life, especially those who listen, create space, and use their voices to promote inclusion.

The fire service, like many professions, is constantly evolving. What advancements or shifts within the fire service – whether in technology, training, or culture – do you believe are most beneficial for supporting and empowering women in the field, and what still needs to change?

Reproductive health is finally becoming part of the fire service conversation. It is my goal to help bring visibility to the unique occupational risks women face in this job: fertility, pregnancy, miscarriage, lactation, hormonal impacts, peri/menopause and long-term health outcomes. We’re beginning to see policy changes and better accommodations rooted in science and equity supported by state and federal laws. But we still have a long way to go. Culture change takes time and courage. I am here to be a change agent for progress.

ONE PURPOSE: TWO PATHS,

By Kimberly Cox, Executive Director, Women in Fire

In an industry rooted in tradition and shaped by transformation, Women in Fire has long been a catalyst for change – amplifying the voices of women in the fire service. As the organization bids farewell to its outgoing president, Chief Toni Washington, and welcomes incoming president Rachael Staebell, we pause to recognize two remarkable women. They have led very different journeys but share one powerful truth:

THEY ARE BOTH UNDENIABLE FORCES FOR PROGRESS IN THE FIRE SERVICE.

Washington’s route into the fire service wasn’t a conventional one. With a background in the private sector and academic credentials that include a Bachelor’s degree in marketing and management and a master’s degree in managerial leadership, Washington entered the profession with a solid foundation in leadership and strategy. Her fire service career began at the Georgia State Fire Marshal’s Office before she joined the East Point Fire Department, where she attended the fire academy and worked through the ranks.

Her continued pursuit of excellence took her through the National Fire Academy, the Carl Holmes Executive Development Institute, and programs with the Center for Public Safety Excellence.

IN 2009, SHE MADE HISTORY AS THE FIRST AFRICANAMERICAN AND FIRST FEMALE FIRE CHIEF FOR DECATUR, GA.

– A MILESTONE THAT NOT ONLY BROKE BARRIERS BUT PAVED THE WAY FOR OTHERS.

“Serving as the Women in Fire president has provided more tools to my toolbox and has expanded my personal and professional networks,” Washington said.

Staebell’s path to leadership looks very different. A lifelong athlete and former collegiate soccer player, Staebell’s passion for helping others led her to emergency medical services. Her exposure to the fire service came while working on ambulances – watching the camaraderie and dedication of firefighters sparked a desire to join their ranks. She volunteered with the Fountain Fire Department in Colorado before becoming its first career firefighter. In 2005, she joined the Colorado Springs Fire Department, where she would spend the rest of her career, retiring as a lieutenant paramedic in 2023.

Despite recognizing the importance of growth in leadership and promotion, Staebell put those ambitions on the back burner, along with an immediate climb up the administrative ladder.

She still enjoyed serving on the rig alongside her fellow crews, responding to calls, and mentoring others, especially through programs like the Summer Heat fire camp, where she inspired young women to see firefighting as a career.

Staebell joined Women in Fire in 2009 after attending the international conference in Omaha, Neb.

In addition to the multiple mentors she had in her department, she met board members Carol Brown and Katherine Ridenhour, who she credits for her early desire to join the board and continue moving the organization forward.

IMPACT

Washington’s leadership and advocacy have placed her in national spotlights, including appearances on The Kelly Clarkson Show, NBC Nightly News with Lester Holt, and other prominent media outlets. But for Washington, these weren’t just moments of personal acclaim; they were opportunities to shine a light on the systemic challenges and quiet triumphs of women in the fire service.

Staebell, meanwhile, made her mark through direct action and physical resilience. She competed in the grueling Firefighter Combat Challenge and achieved personal milestones, including winning the individual race at FDIC at the age of 40. For her, these achievements weren’t about medals or applause, they were about proving to herself and others that determination and discipline could break any barrier.

HIGHLIGHTS

During the past few years, Washington has achieved several milestones that both she and the organization can be proud of. But there are a few highlights that will stick with her forever. One such event was the Inaugural Honorary Membership Awards, presented to three remarkable women who have been trailblazers in the fire service. This presentation took place during the 2024 international conference, marking the achievements of Dr. Lori Moore-Merrell, Alisa Arnoff, and Jona Olsson.

“Being able to present these three women with recognition they deserve but would never expect was such an emotional moment. I had tears of joy as I realized how much Women in Fire has made a positive difference in so

many lives,” says Washington. When Staebell became a board member, she worked extensively on hands-on training sessions at Women in Fire conferences. While on the training grounds, her goal had always been to be “as welcoming and supportive as I was treated when I was new.”

Watching others learn and succeed with new skills has always been a highlight of her career in the fire service and within the organization. She explains, “I enjoyed engaging with my fellow female firefighters in training while at the same time continuing to develop my leadership skills and become more well-rounded in all aspects of the organization.”

LESSONS LEARNED

Leadership never comes without difficulty. Washington acknowledged that one of her greatest challenges was communication – specifically, aligning her visionary mindset with others on the board who may have approached ideas differently. She often looked far ahead, envisioning what the organization could become. Translating that vision to actionable steps with a diverse team required patience, adaptability, and trust. As Washington said, she has “learned to be patient and to meet others where they are at in their thought process.”

In many ways, Staebell’s challenge may be the opposite. As someone who

thrives on the ground level, her focus includes many of the same facets as Washington's, but is also balanced with her personal development, keeping focused on how her growth can help others.

HER STRENGTH IS IN CONNECTION – IN REMAINING PART OF THE CREW AND DEMONSTRATING LEADERSHIP THROUGH ACTION, NOT POSITION.

Each woman faced challenges, but both found ways to lead authentically and effectively.

MATTERS

One of the most significant accomplishments of Women in Fire in recent years has been ensuring that women are not only represented in the fire service but are seated at decision-making tables. Under Washington’s leadership, Women in Fire solidified partnerships and representation with key organizations, including the Congressional Fire Services Institute’s

National Advisory Committee, FDIC’s advisory board, CRACKYL Magazine’s advisory board, and many others. These alliances are critical to shaping inclusive policies around recruitment, retention, reproductive health, and firefighter safety.

Having women at the table ensures decisions reflect the lived experiences of all firefighters. It also sends a clear message to the next generation:

YOU BELONG HERE, AND YOUR VOICE MATTERS.

FORWARD

When Washington assumed the presidency of Women in Fire in 2023, she brought with her the experience of leading a fire department. Running a non-profit affinity group was a new kind of leadership. Fireground decisions require fast, tactical responses. Organizational

leadership, especially in a nonprofit space, often calls for strategic patience, thoughtful deliberation, and consensus-building.

Washington leaned into those differences and applied the same big-picture thinking that made her a successful chief. She encouraged the board and staff to assess the broader impact of every decision – not just responding to immediate requests but asking how actions

aligned with the mission and future of Women in Fire.

During her tenure, the organization successfully implemented and closed out two FEMA Fire Prevention and Safety grant awards focused on reproductive health, recruitment, retention, and the United in Service education series.

These initiatives laid a strong foundation for Staebell to build upon.

CHAPTER

As Staebell steps into the role of president, she brings with her the heart of a firefighter, the perspective of a mentor, and the resilience of an athlete. Her leadership style is grounded, hands-on, and inspired by a personal motto passed down from her mother:

“ BE WHOEVER YOU WANT TO BE – DON’T LET ANYONE TELL YOU OTHERWISE.”

It’s a message that resonates deeply with the mission of Women in Fire. She understands there will be challenges and hardships; the world is always full of them. Staebell says that as an organization, “we will continue to move forward, occupy seats at more tables, and open more doors.”

Together, Toni Washington and Rachael Staebell exemplify the strength of diverse leadership. They’ve taken different paths to the top, but both have shown that with courage, commitment, and community, anything is possible. When asked what piece of advice

she has for Staebell as she prepares to become president, Washington said, “Be open. Understand and accept everyone’s differences. Realize that your intent is not always received the way you mean. And remember that you can be an inspiration for others, but they must put in the work.”

As the fire service continues to evolve, these two women remind us that leadership isn’t one-size-fits-all. It’s about showing up, lifting others, and leading with purpose.

And in that, they are exactly the same.

Infertility

BEHIND THE FIRELINE

HER STORY: BATTLING INFERTILITY

By Melissa Lawlor, CNM, FNP-C, IBCLC, EMT, and Catie Casciari, Functional Trustee, Women in Fire

“Your 2:30 is here. She’s waiting in exam room 3,” my medical assistant says, poking her head into my office. “Her urine pregnancy test was negative. I uploaded the result.”

I nod and turn to the screen. Her name is at the top of the chart, a familiar presence now. I scan her labs, hormone panels, ovarian reserve, ultrasound notes, pap smear, mammogram, and specialist consults. All puzzle pieces in a journey called infertility.

There’s a heaviness in this kind of silence. The kind that follows another negative pregnancy test. Another miscarriage. An ultrasound with no heartbeat.

And in the fire service, it’s complicated.

How do we begin to talk about infertility in a profession that prides itself on strength, yet carries silent risks that threaten the most human parts of us? Like starting a family?

A DEEPLY PERSONAL LOOK AT ONE FIREFIGHTER AS SHE TRIES TO NAVIGATE THE INFERTILITY SYSTEM

INFERTILITY AFFECTS

IN 6

PEOPLE, BUT AMONG FIREFIGHTERS, THE RISKS RUN EVEN DEEPER. THIS FIREFIGHTER’S STRUGGLE REVEALS AND STANDS AS AN EXAMPLE OF WHAT MUST CHANGE TO SUPPORT THOSE WHO ARE

Catie, a career firefighter since 2007, knows this story firsthand. At 41, she began her fertility journey as a single woman. She changed her insurance to gain fertility coverage, fought for referrals, rearranged shifts, and navigated back-to-back specialist appointments. All while remaining operational in a department without a fertility policy.

According to infertility experts, infertility is medically defined as the inability to conceive after 12 months of unprotected intercourse (or six months if over age 35). It affects one in six people globally. It’s not just a women’s issue. Male factors account for up to half of cases. And infertility is rising. Sperm counts have dropped by more than 50 percent globally since the 1970s. Meanwhile, reproductive health conditions, like PCOS and endometriosis, are being diagnosed earlier and more frequently.

But firefighters face even higher risks

Research shows both male and female firefighters experience elevated rates of infertility, miscarriage, menstrual disruption, and hormonal changes. They are routinely

exposed to chemicals like volatile organic compounds, heavy metals, and endocrine disruptors. These substances are known to impair sperm quality and reduce ovarian reserve. Chronic heat, sleep disruption, high stress, and physical strain compound the risk.

Catie adjusted everything. She shifted to low-impact workouts, followed a fertility diet, cut out coffee, and took supplements. She transitioned to a straight day firefighter position at the fire academy to improve her chances of conceiving.

Her fertility specialist recommended intrauterine insemination (IUI) . A procedure where sperm is placed directly into the uterus during ovulation. IUI is less invasive and more cost-effective than in vitro fertilization, but still financially burdensome. Each attempt cost Catie more than $1,100. She bypassed donor photos to save money. She picked up her selected sperm donor, No. T14, in a cryogenic tank and drove it to her IUI appointment. She was hopeful. She smiled for a picture, thumbs up.

“Fourteen of the longest days of my life,” she recalls.

After IUI, life doesn’t pause. You carry on, pretending everything is normal, even as every breath is tinged with hope and fear. You talk yourself out of testing too early. You analyze every symptom. You pray.

Then, test day. “You make silent deals with whoever will listen,” she says. It was negative. You grieve. Then try again.

Her second IUI brought joy. A positive test! “I was ecstatic,” she says. There were tears, laughter, and hope. She counted the days until her ultrasound.

And then came the silence.

At eight weeks, no heartbeat. “It was the worst week. Trying to work and pretend like everything was normal,” she says. Catie miscarried. After another unsuccessful IUI, her fertility clinic dropped her, due to her age.

But she wasn’t done. Catie is a resilient firefighter.

She found a new fertility health clinic. Paid out-of-pocket. Started in vitro fertilization. Spent more than $20,000. Six eggs were retrieved. None made it to Day 5.

Most firefighters don’t talk about this. But when Catie finally did, she wasn’t alone. Others – coworkers, wives, partners – were quietly fighting the same battle.

Infertility doesn’t discriminate by rank, gender, or orientation. Yet fire departments rarely address it in benefits, policies, or culture.

FIVE THINGS WE CAN DO

Acknowledge infertility as an occupational health risk

Offer health insurance that covers fertility evaluation and treatment

Provide flexible scheduling for appointments without stigma

Educate leadership on reproductive health, including shift work and heat exposure Support

Catie’s advice: “If you want a family, freeze your eggs or sperm early. Look at the benefits when choosing where to work. Ask: ‘Does this department support my future?’”

To every firefighter silently carrying this burden: You are not alone. Your story matters. Your grief matters. It’s time for the fire service to make space for both.

CONQUERING SYNDROME Imposter

“YOU ONLY GOT PROMOTED BECAUSE THEY NEEDED A WOMAN.”

It wasn’t the first time I’d heard it, and it probably won’t be the last. As a woman in the fire service, I had grown accustomed to the unspoken (and sometimes spoken) belief that I hadn’t earned my promotion. I had been given it. Even after decades in the field, multiple promotions, and the respect of my peers, those words still had the power to make me pause and question myself.

That’s imposter syndrome. And if you’re a female firefighter, chances are, you’ve felt it, too.

IMPOSTER SYNDROME IS THE PERSISTENT FEELING OF NOT BEING GOOD ENOUGH, SMART ENOUGH, OR EXPERIENCED ENOUGH, DESPITE CLEAR EVIDENCE TO THE CONTRARY.

It shows up as self-doubt, the fear of being “found out,” or an inability to internalize accomplishments. While it affects people across all professions, it hits especially hard in environments where representation is scarce, like the fire service.

You’d think surviving the academy, dragging charged hose lines,

earning certifications, or balancing motherhood and 24-hour shifts would convince us otherwise.

BUT INSTEAD, MANY OF US SHRINK IN MEETINGS, SECOND-GUESS DECISIONS, OR BRUSH OFF PRAISE WITH, “I JUST GOT LUCKY.”

That, my sisters, is the lie of imposter syndrome.

So why does it hit us harder?

The fire service wasn’t built for us; it was built without us. And while that’s

changing (slowly), the legacy of that exclusion lingers.

FROM THE MOMENT WE STEP INTO THE FIREHOUSE, WE’RE OFTEN EXPECTED TO PROVE WE BELONG. NOT ONCE, BUT OVER AND OVER AGAIN.

Every call, every decision, and every leadership opportunity becomes a test we must pass, while some of our male counterparts are assumed to be competent just by showing up.

There’s also the double bind: be tough enough to handle the job, but not so assertive that you’re labeled difficult. Be confident, but not bossy. Be friendly, but not flirtatious. This constant tightrope walk is exhausting and a perfect breeding ground for imposter syndrome.

It doesn't help when we’re “the only” one on a shift, a crew, or in a class.

Isolation magnifies self-doubt. When you don’t see anyone who looks like you, it’s easy to wonder if you were a mistake, an exception, or a token.

Imposter syndrome often hides in plain sight.

Self-doubt might look like triplechecking your reports even though you’ve done it a hundred times. It may also show up in your refusal to speak up or offer suggestions during meetings because you’re unsure if your suggestion is good enough, even though your experience says otherwise.

DISCOUNTING ACCOMPLISHMENTS

IS ANOTHER SYMPTOM.

It may show up as you giving credit to everyone else when, in fact, it is your accomplishment. You might even compare yourself constantly,

assuming others are more capable, despite your own strong track record.

If any of this feels familiar, you’re not alone. These thoughts are common but they’re also untrue.

IMPOSTER

SYNDROME DOESN’T MEAN YOU’RE WEAK, IT MEANS YOU’RE HUMAN.

Unfortunately, as women, we don’t have time to wait for the fire service to evolve. We must step into our own power and greatness and help create a culture where the next generation doesn’t question if they belong.

So, to every female firefighter doubting her place in the firehouse: lace up those boots, straighten that helmet, and take up space.

You’ve earned it.

4 ways TO FIGHT IMPOSTER SYNDROME

Call it what it is. The inner voice of “I’m not good enough” is imposter syndrome talking, not fact. Recognizing the pattern is the first step in breaking it. Keep a confidence file. Every time you succeed, write it down. On the tough days, go back and remind yourself of who you are and what you’ve done.

If someone on your shift made a mistake or was struggling with confidence, would you call them a fraud? Of course not. You’d encourage them, remind them of their strengths, and tell them to shake it off. Start doing that for yourself, too. Self-talk is powerful. You’re not the only one feeling this way, even if it feels like it. Seek out other women in the fire service, in your department or across the country. Join networks, attend conferences, or just grab coffee with someone who gets it. Having a support system isn’t just comforting, it’s essential. Mentorship matters, too. I credit so much of my growth to mentors (both male and female) who saw something in me even when I didn’t. If you can’t find a mentor, be one. There’s always someone coming up behind you who needs to know she’s not alone and that she belongs.

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Christina Dizon

ALSO KNOWN AS THE BIOHACKED FIREFIGHTER, FIREFIGHTER/EMT WITH PORTLAND (ORE.) FIRE AND RESCUE.

Give us a slice of your pre-shift routine.

I’ll admit it, I’m a little “extra” with my pre-shift biohacking routine. Before I walk into the firehouse, I center myself with breathwork, meditation, and red light therapy. I scan my body for tension or fatigue so I know what needs support. On the drive in, I sip my coffee and run through a quick gratitude practice. These simple but powerful habits help me show up as my best self, even when I’m running on low sleep or coming off a tough stretch.

Beyond the physical demands common to all firefighters, what specific challenges or opportunities have you encountered as a woman in this profession, and how have you navigated them?

I expected the physical demands, but what surprised me was how differently sleep deprivation and hormonal imbalances hit us as women. It’s not something that gets talked about enough. That challenge led me down a path of deep research into recovery strategies that actually work for women in high-stress shift work, and it’s turned into one of my greatest opportunities. It gave me the chance to not just survive this job, but to help other women thrive in it, too, by hosting “Biohacked FireGals” retreats.

How do you approach and maintain your physical and mental readiness for the job, and what unique strategies or resources do you utilize that might resonate specifically with other women in demanding careers?

Sleep is everything. Women actually require more sleep due to our 30-day hormonal cycles, and when we don’t get quality rest, it affects everything from performance to emotional regulation. But it’s not just about more hours; it’s about better sleep. That’s why I created Tactical Sleep Rescue – to empower firefighters with real, science-backed tools to make their sleep more efficient on and off shift. These strategies changed my life, and now I get to share them with others navigating this same demanding lifestyle with retreats and an online coaching program.

What does 'sisterhood' or 'allyship' mean to you within the fire service, and how has the support of other women, or male allies, impacted your career and overall experience?

Sisterhood in the fire service is sacred and desperately needed. It’s texting someone after a rough call and not needing to explain why it hit you hard. It’s venting about the challenges of inequality or bias. It’s the shared experiences that make up only 9 percent of the fire service.

Allyship is just as vital. It’s the guy who speaks up when someone makes a sideways comment. It’s leadership asking, “How can we do better?” I wouldn’t still be here without the support of both women and male allies who saw me – and stood beside me.

Could you share a pivotal moment or experience in your career where you felt particularly proud or challenged, and how that moment shaped you as a firefighter and as a leader (formally or informally) within your department?

About a year and a half in, I hit a wall –physically, emotionally, and relationally. I was depleted. I loved the job, but I didn’t love how it was showing up in my life. That’s when I dove headfirst into sleep science and recovery practices. It changed everything. I joined our department’s safety committee and helped launch a sleep debt subcommittee. That led to the development of a slow-down program where firefighters can rotate to slower stations for a recovery break. It’s been life-changing for many of us, and it all started from hitting my personal rock bottom. That’s been so humbling –experiencing when a mess in your life becomes a message to support others. I’m so grateful for the meaning we get in this job, from the opportunity to serve the community, yes, but also the chances we have to support one another.

High The

HOW DO WE AGE GRATEFULLY?

By Leah Sobon, Associate Publisher, CRACKYL Magazine

FROM THE DAY WE WOMEN ARE BORN, OUR BODIES BEGIN A NATURAL MATURATION THAT PUTS US IN CYCLES OF GROWTH, DEVELOPMENT, AND DEGENERATION – WHETHER WE LIKE IT OR NOT.

We can either embrace the natural changes that occur with aging, deny them, or fight them. And with a multi-billion-dollar beauty industry at our fingertips, it’s no wonder many of us battle aging with the same tenacity that gets us through menstruation, birth, and menopause. While we can try to slow the passage of time externally, our organs, bones, and hormones tend to chug along regardless of our wishes.

Remember, it’s not if we’re aging, but how.

BRAIN Menopause & Hormones

Women have often joked that the male brain is years behind the female. However, studies show that women are, on average, three years younger in brain age than their male counterparts. Before you bellow a big “Ha!” at your spouse, you should remember this study is focused on degeneration, not maturity. But go ahead and have your laugh – provided you're ok with sleeping on the couch.

As we age, many things begin to shrink, and our brain is not exempt. Along with changes to vasculature and cognitive abilities, brain thinning is an unavoidable consequence of aging, a natural part of the process.

Diseases like dementia and Alzheimer’s are thought to be more prevalent in females than males, but this needs to be considered in light of the studies that suggest women live, on average, five to six years longer than men.

Fear not, as there are many experts who suggest that we can lower our brain age by engaging in specific activities, such as adopting certain diets, practicing mental exercises, taking specific vitamins, and, of course, getting the recommended amount of sleep.

WORKING IN A HOT JOB WITH HOT FLASHES CAN BE TORTURE FOR FEMALE FIREFIGHTERS GOING THROUGH MENOPAUSE.

If there were an option to turn off the flushing and sweating, most women would likely opt for it; however, firefighting has never been about convenience. It’s not considerate in the least bit when it comes to hot flashes on the job.

Consisting of four stages, menopause and its symptoms can last anywhere from a few months to 10 years. With symptoms like hot flashes, heavy or irregular menstruation, issues with bladder control, sleep, sex drive, and mood changes, it’s no wonder many women dread it and can’t wait until it’s gone.

But menopause doesn’t need to ruin your day (or decade). There are options to help make the torturous symptoms more manageable. Treatments including natural supplements, hormones, medications, diet, exercise, sleep aids, and – for those with urinary incontinence – pelvic floor therapy can help manage the symptoms.

Metabolism & Weight

Once their mythological 20s pass, some women begin to notice changes in systems that once did all the work, no matter how many Doritos and Mountain Dews they consumed. While some of our changes can certainly be attributed to the aging process, other systems begin to require attention as we age.

Studies show that when men go on diets, they often lose weight faster and enjoy better physical benefits than their female counterparts. Men tend to have more muscle mass and a slightly faster metabolism, which gives them the upper hand when it comes to losing that first or last five pounds. In addition, a range of outside factors, such as exercise stagnancy, poor eating habits, thyroid problems and more can all make losing

Many of us probably don’t want to hear this: a slow metabolism can often be linked to decreased activity, combined with increased caloric intake. Essentially, exercising remains a vital component of your overall health.

It should be noted that those who live with diseases like hypo/hyperthyroidism or take medications that alter metabolism in one way or another often feel frustrated when they come to an impasse in their weight-loss journey. If you’re stuck at a plateau and neither diet nor exercise seems to be the issue, blood work may reveal answers. Chatting with a dietitian and trainer may also help you overcome frustrating setbacks in your journey to health.

Sex Drive & Sexual Dysfunction

THE FEMALE SEX DRIVE IS OFTEN FAR MORE COMPLEX THAN THAT OF A MALE, WHO CLOCKS IN AT NOT ONLY A SUBSTANTIALLY HIGHER RATE BUT A MORE STRAIGHTFORWARD ONE, AS WELL.

While soft music and a candlelit dinner can be nice mood setters, the female sex drive is much harder to pin down, thanks to a number of unknowns. Women are less worried about competing and may potentially be more concerned with the intimacy and authenticity of the experience rather than “just getting it done.” Given that women take, on average, two to three times longer to reach orgasm (if they even do), it comes as no surprise that women have a complex sex drive that sometimes even frustrates them.

A low female libido/sex drive can be the result of a number of causes, so it’s essential to reach out to a medical provider if you are concerned. Your doctor might recommend home therapies, medications, hormone treatments, counseling, or alternative medicine approaches. According to the Mayo Clinic, thyroid problems, diabetes, high cholesterol and liver disorders, along with vaginal dryness and thinning of genital tissues can all be contributors. While none of these are enjoyable to discuss, let alone deal with, information is power and can often provide relief.

MUSCLES, BONES & JOINTS

Osteoporosis is a degenerative bone disease often associated with females, thanks largely to hormonal changes that occur during menopause. Estrogen, a female hormone, is imperative for bone health, but as menopause occurs hormone levels fall, largely due to the absence of estrogen from the ovaries. As estrogen levels fall, bone density weakens.

Joints stretch and move throughout our lives, and much like males, women naturally become stiffer and less flexible as they age – one of the reasons we’re more prone to injuries. Joint health should always be on our minds, since joints are not as vascular as muscles, and any injury to a joint will take longer to heal and may never truly be the same again. Stretching, eating a healthy diet rich in vitamins, staying active, drinking plenty of water, and making good lifestyle choices are all beneficial for maintaining our joints.

While being a naturally leaner sex, our muscle mass is still capable of amazing things, depending on our targets

one rich in fish), regular exercise, and the management

Smoking is also frowned upon by all doctors, as smokers are more likely to suffer from macular degeneration than clear. When the lens is cloudy, light cannot focus properly, resulting in blurry or reduced vision. Thankfully, cataract surgery can replace your cloudy lens with a new, artificial genetics (thanks, Dad), there are many outside factors that can also contribute. Basically, if you treat your body well and wear sunglasses, you’ll be controlling more

If the thought of bifocals evokes memories of your high school librarian, rest assured that when you can see properly, you reduce the risk of headaches, eye fatigue, and even unnecessary car accidents. You may even want to consider laser eye surgery, a procedure that’s changing

IF BRAGGING ABOUT YOUR SELECTIVE HEARING/LISTENING IS YOUR POWER MOVE OVER YOUR FAMILY, JUST MAKE SURE YOU CAN ACTUALLY HEAR WHAT’S BEING SAID – AND AREN’T COVERING UP FOR A LOSS OF HEARING.

Over time, the inner ear breaks down. Symptoms of hearing loss can include muffled sounds, trouble hearing words in a room full of other louder noises, ringing in your ears, misophonia (sensitivity to sound), and, of course, needing to turn up the music because you can’t hear it at the same volume you once did.

But women, take heart – you’re half as likely to have hearing loss as your male counterparts.

Thankfully, we are surrounded by excellent care practitioners and specialists who can help diagnose hearing loss, often with an initial free assessment, and provide you with a plan to help you hear clearly again.

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HAIR + HELMETS

BALANCING STYLE AND SAFETY

10 WAYS TO PROTECT YOUR HAIR

Use sulfate-free shampoos and conditioners to keep your hair hydrated and protected, especially after exposure to heat and sweat. Before using styling tools, apply a heat protectant to shield your hair from damage.

Yes, bald is beautiful. But for those of us without that sleek dome, hair is our crowning glory, so let’s take care of it. But let’s also ensure it works with our firefighting lifestyle. Here’s how.

For longer hair, choose braids, buns, or ponytails that will keep your hair secure and minimize tangling and breakage. To minimize breakage, use hair ties that aren’t rubber-coated. Or consider shorter haircuts that are easier to manage and won’t cause discomfort under your helmet.

Schedule regular haircuts to keep your hair healthy and prevent split ends. Treat your hair to deep conditioning treatments weekly to give it that extra moisture and nourishment.

Use leave-in conditioners or oils to combat dryness caused by heat and environmental exposures. Look for products rich in natural oils, such as argan or jojoba oil, to keep your hair flexible and strong. Hydrate and nourish your scalp with oils to promote hair growth and reduce irritation.

If your hair is curly or afro-style, wear a lightweight beanie or wrap a scarf around your head, paying extra attention to protecting the crown of your head, before putting on the helmet.

Keep your helmet clean to avoid oil and residue buildup that can transfer to your hair. Consider using moisture-wicking helmet liners to absorb sweat and reduce friction against your hair.

Use a gentle exfoliating scrub or soothing oils to keep your scalp healthy and reduce irritation from prolonged helmet wear. If your scalp becomes irritated, try using soothing scalp serums to alleviate discomfort.

Maintain a balanced diet rich in vitamins and minerals to promote hair health. Drink plenty of water to keep your hair and scalp hydrated.

Use the elastic bands from an

Minimize the use of heated styling tools when possible, and always use a low heat setting with a heat protectant. Let your hair air dry after washing to minimize damage.

When you shower – and it should be within the hour after a fire – include your hair and scalp. Companies such as Soot Soap or Flame Decon provide great cleaning products that work to remove the toxins while keeping your hair top of mind. Firefighting is demanding, but embracing your individuality and taking pride in how you style your hair is important, too. By implementing these tips, not only can you maintain healthy hair, but you can also foster a sense of confidence and well-being both on and off the job. It’s that or shaving cream and a razor.

If you need to tame flyaways or create a sleek look fast, rub a bit of hand sanitizer between your hands and smooth it over your hair. This can help control frizz in a pinch.

Use wet wipes to dampen your hair slightly. This makes it easier to style, especially if you need to tame it quickly for a call.

THE SHEER VOLUME OF SELF-HELP SECTIONS, FAMILY SUPPORT BUSINESSES, SOCIAL MEDIA PAGES, AND EXPERTS PROVES THAT BECOMING A BETTER PARENT IS FAR FROM EASY.

FIGHTING FIRES BY DAY

Mom Guilt by Night

By Dr. Rachelle Zemlok, PsyD, First Responder Family Psychology

Everyone wants to be a good parent. And by “good,” we mean whatever the latest 27 parenting podcasts, pediatricians, and child psychologists are telling us is essential for raising emotionally secure, well-adjusted, organic-veggieeating kids. Predictability, secure attachment, regular family dinners, uninterrupted one-on-one time …

And sure, it all sounds great – until you realize you’re a firefighter and a mom and your life is about as predictable as your next call

Let’s talk about reality. The research says your kids thrive on structure

and routine, but you can’t even guarantee you’ll be home on your next scheduled day off. Mandatory overtime? Just sat down for spaghetti night and the call goes out? Yeah, no amount of color-coded calendars or meal-planning apps can fix that.

And let’s not forget all the researchbacked suggestions you’re supposed to follow daily for a healthy family and healthy body. The magical 20 minutes a day of one-on-one time with each child plus meaningful adult conversation with your spouse, plus self-care, plus seven to nine hours of sleep, plus processing your job-induced trauma, plus

cardio to not die of a heart attack at 40. All while navigating a maledominated profession that questions your commitment, whether you’re at the station or at home.

So yeah – female firefighter moms are out here trying to follow all the “good parent” advice while literally putting out fires and fighting for a seat at the table. If that all feels impossible, it’s because it is. You’re doing your best, and often, that looks nothing like the parenting books say it should. Spoiler Alert: The parenting experts don’t work 24-hour shifts or get toned out from home at all hours of the day.

Ever wonder why this all weighs heavier on you than on your male counterparts? Why does guilt hit harder when you miss multiple bedtimes in a row or another holiday due to the shift schedule? It’s not just you, it’s society. You’ve been conditioned to feel this way since forever.

Research suggests working mothers experience significantly more guilt than fathers, largely due to deeply ingrained gender stereotypes. In 2023, Aarntzen, Derks, van Steenbergen, and van der Lippe found that internalized gender stereotypes, such as associating women with family and men with work, influence feelings of guilt in work-family conflict situations According to their findings, implicit gender stereotypes shape how parents, particularly mothers, experience guilt in balancing work and family responsibilities.

Then there’s the “motherhood myth” – that pictureperfect, always-there, self-sacrificing mom our culture just loves to glorify. In 2021, Constantinou, Varela, and Buckby did a systematic review that found this ideal sets up impossible standards, making moms feel like they’re failing anytime they step outside that mold

So if you’re carrying the weight of trying to be everything to everyone – and still clocking in for your shift or responding to pages – it’s not just personal pressure. It’s cultural conditioning. You were never meant to do it all, all the time. It’s OK to set some of it down. To let go of the guilt. To give yourself some grace. The world won’t fall apart if you take a breath. But you just might feel a little more like yourself again.

And here’s what we don’t hear enough: your career isn’t just OK – being a working mother has real, measurable upsides for your children. A cross-national study of more than 100,000 people found that daughters of employed mothers were more likely to work themselves, hold leadership roles, work longer hours, and earn more. Sons raised by working mothers spent more time caring for family, while daughters spent less time on housework. In other words, your kids are watching and learning (McGinn, Ruiz Castro, and Lingo, 2019). Why isn’t that framed in every daycare lobby?

And that myth that working somehow harms your child’s development? It doesn’t hold up. A large U.K. study in 2012 by McMunn, Kelly, Cable, and Bartley following families from infancy through age five, found no evidence that maternal employment in the early years negatively affects children’s social or emotional well-being. In fact, the most beneficial setup for both boys and girls was when both parents were present and employed, regardless of income or education level.

You’re not just holding it together, you’re modeling something powerful. You’re showing your kids what resilience looks like. What commitment looks like. What flexibility, self-care, and presence actually look like in the real world.

HERE ARE SIX THINGS TO FOCUS ON WHEN THE CHAOS FEELS OVERWHELMING:

Let go of the guilt

It’s not a reflection of your parenting; it’s the result of a culture that still hasn’t caught up with your reality

Reframe what quality time means

It’s not about the length of time, but your presence when you’re there

Talk openly with your kids

Talk about your job, your why, and what it means to love your work. That honesty builds connection

Model flexibility, not perfection

Show them it’s OK to adjust, adapt, and keep going when things don’t go as planned

Prioritize small moments of self-care

Even 10 quiet minutes in the car or a solo walk counts

Ditch the comparison trap

Your family’s rhythm doesn’t have to look like anyone else’s

So no, you may not be at every dinner. You may miss some birthdays, many bedtime stories, and the school play. But you’re giving them something else: an example of strength, purpose, and possibility. And that counts. A lot!

RELATIONSHIPS

In the fire service, small talk isn’t just chatter; it’s the currency of connection and team building. It’s culture in motion. It’s how trust is built, rapport is developed, and crew dynamics are solidified. If we want a fire service that values inclusion, communication, and resilience, we must start by redefining the conversations that shape our crews.

Small Bite: Relationshipbuilding starts small. Don’t try to master the room. It might feel trivial at first, especially when you’re trying to prove yourself technically. You don’t need to share everything or know all the inside jokes. Just engage with curiosity. Ask someone about their favorite off-duty activity. Compliment a playlist. Mention a great movie.

SMALL TALK NAVIGATING IN THE FIREHOUSE

By Captain Sheena Glover, Founder of the Small Bites Program

These small exchanges signal that you’re not just clocking in, you’re showing up and investing in the team. You don’t need to be just like everyone else to build connections. Music, food, fitness, or family stories are bridges that connect us. Don’t just blend in, bring value.

Every firehouse has its own rhythm, and the kitchen table is the metronome. It is the nucleus of connection. Here, sarcasm flows like coffee, banter fills the gaps between calls, and the world’s problems are debated as if they might actually be solved before the next tone drops. It’s where culture reveals itself in moments, not manuals.

For new female firefighters, especially those without legacy ties, stepping into this environment can

feel like walking onto a stage without a script, surrounded by people who already know their lines. You’re not just learning emergency protocols. You’re learning personalities, decoding unspoken rules, and navigating a space not originally designed with you in mind.

Small Bites is a survival and leadership strategy rooted in intentionality. It helps firefighters break down complex challenges, cultural learning curves and difficult conversations into manageable, bitesized steps. You don’t have to assimilate all at once. You don’t need to laugh at every joke or dominate the conversation to be respected. Start small. Show up. Stay observant. And take one intentional action at a time. This model embodies

CASUAL CONVERSATIONS IN THE FIREHOUSE – AND KNOWING HOW TO MANAGE THEM – ARE A POWERFUL WAY TO BUILD TRUST, FOSTER INCLUSION, AND STRENGTHEN CREW CONNECTIONS

a mindset that fosters resilience, psychological safety, and leadership readiness, particularly for individuals navigating challenging environments.

The kitchen table becomes sacred. It's a space where real conversations happen over hearty meals and reflective storytelling. Humor often serves as emotional armor, a coping mechanism or a medium for decompression from hard calls and sleepless nights. But it’s also where boundaries are tested, where respect is quietly earned, and where the smallest exchanges shape the biggest perceptions of who you are as a firefighter.

Small Bite Tip:

START BY REMEMBERING ONE TEAMMATE’S NAME, ONE STORY, OR ONE ROUTINE. THAT’S YOUR ENTRY POINT.

These moments influence how you’re supported, included, and ultimately, how you belong.

Firehouse humor is more than just a coping mechanism; it’s a bonding tool and a cultural litmus test Teasing can be a sign of inclusion, until it crosses the line. And when it does, you don’t have to laugh it off. You can address it with tact and truth:

“I know you meant that as a joke, but I’d appreciate us keeping it professional.”

“I’m all for having fun, just not at my expense.”

This is Small Bites in action, asserting boundaries without creating division.

At some point, you may face discomfort: a joke that lands wrong and cuts deep, a silence that feels exclusionary, or a

HOW TO USE P.A.I.N. PROTOCOL

P – Identify the Problem

• Be honest and specific. You can’t address what you haven’t clearly named.

• What’s actually bothering you? Is it a repeated behavior, a dismissive tone, or an inappropriate comment?

"SOME OF THE JOKES LATELY FEEL LIKE THEY CROSS A LINE."

A – Choose an appropriate Action

• Decide when and how to address the issue.

• The goal is not to react impulsively but to respond with intention.

• What’s the next best move? Speak privately to the person? Bring it up during downtime? Seek support from a peer or officer?

"I PULLED THEM ASIDE TO SHARE HOW IT WAS RECEIVED."

I – Consider the Impact

• This step brings emotional intelligence into play.

• How did it affect you, your team dynamic, or your ability to contribute?

• Naming the impact helps others understand this isn’t about sensitivity, it’s about respect and cohesion.

“IT MADE ME FEEL LIKE I DIDN’T BELONG.”

N – Clarify your Needs

• This is your anchor. What do you need to move forward? Clarity, boundaries, respect, space? Don’t assume others know. Stating your needs is a powerful act of leadership.

“I NEED TO WORK IN A PLACE WHERE I’M RESPECTED AND INCLUDED.”

comment that hits harder and lingers longer than it should. That’s when you use the P.A.I.N. Protocol. It is a traumainformed, solution-focused communication tool that helps firefighters restore clarity and accountability without damaging relationships. Think of it as a communication compass.

The P.A.I.N. Protocol is a self-guided framework I developed to help you communicate effectively

when facing uncomfortable dynamics or unspoken tension. Communication must strike a balance between your internal needs and the external environment in which you’re working. It reminds us that unaddressed problems don’t disappear; they deepen and can hurt or cause pain if left unaddressed. It helps you find your words, your ground, and your solution — even when emotions are high.

The P.A.I.N. Protocol isn’t about confrontation; it’s about finding clarity, setting boundaries, and restoring accountability to foster a positive and cohesive work environment. While the steps don’t have to be followed in perfect sequence or a specific order, each one must be addressed to reach a solution-focused outcome. Skipping a step often leads to lingering frustration, misunderstanding, or unresolved tension. Remember – completion brings resolution, while unresolved P.A.I.N. leads to resentment

Small talk, teasing, and cultural dynamics in the fire service can feel like one more performance to master. Let me be clear: you don’t need to perform for acceptance. You don’t have to dim your light, change your cadence, or laugh just to belong. You already do. You’ve earned your place.

So take small, intentional bites. Speak with purpose. Laugh when it feels authentic. Stand your ground when it matters. You’re not just navigating small talk, you’re modeling what leadership looks like from the inside out. You’re shaping culture, one shift at a time, one conversation at a time, one boundary at a time.

• You feel dismissed, disrespected, excluded or shut out

• You want to de-escalate tension professionally

• You need to set or reset expectations or boundaries

• You’re preparing for a difficult but necessary conversation

• You want to prevent small issues from becoming big ones

• Any time you’re trying to reach a solution-focused outcome

Jadie Miller

CEO OF PYROC, AND A CANADIAN FIREFIGHTER.

Give us a slice of your pre-shift routine.

In addition to being a firefighter, I am a wife and mother. My routine actually starts the day before, ensuring that whatever needs to be done while I am away is completed before I leave. That routine ends in the parking lot at work. During the drive in, I get spiritually grounded in my faith, so I am ready for whatever’s coming our way.

Looking back at your journey into the fire service, what advice would you give to young girls or women considering a career in firefighting today? What are the key lessons you’ve learned that you wish someone had told you earlier?

Listen up, young one. Your favorite moments should be about bonding with the hearts of the firefighters around you. Acknowledge they are different, so is their sense of humor and how they approach tasks. Stay focused on what makes you special and enjoy what makes you similar. Communicate what you’re thinking. I guarantee your approach is different, mostly be patient, it takes years. Always work hard and be fully committed to doing your part. Don’t expect special treatment, get dirty, sweat a lot, ask for help, admit when you’re wrong and don’t take it

personally. That’s what makes you a firefighter. Most of all, don’t let the idea that your gender matters creep in. What does ‘sisterhood’ or ‘allyship’ mean to you within the fire service, and how has the support of other women, or male allies, impacted your career and overall experience?

I believe the “hood” is in crisis. Today’s world continues to break down the heartstrings that were known for holding the fire service together 20 years ago. We’re turning the fire service into a business and creating a shift that seems to encourage satisfying selfish needs in a way that pushes us to unconsciously cut each other off. We’re spiraling away from the family it used to be; this weighs heavy on my heart. What advancements or shifts within the fire service - whether in technology, training, or culture - do you believe are most beneficial for supporting and empowering women in the field, and what still needs to change?

It’s about supporting firefighters. Period. In North America, we would do well to let go of the idea that women are new and need special support outside the changing rooms, parenthood, and healthcare essentials (that men need also). We are pushing the pendulum too far. The men I

care deeply about are being injured by the way we are compartmentalizing this issue and driving to turn it into a movement. All firefighters have unique needs pertaining to technology, training, and equipment and that is highly determined by the hazards within a department and the rescue disciplines provided to their communities – don’t lose focus.

Beyond the physical demands common to all firefighters, what specific challenges or opportunities have you encountered as a woman in this profession, and how have you navigated them?

Tackling the pressures I put on myself while worrying if my co-workers would accept me, but that’s not a gender-specific issue. Also being labeled a “female firefighter.” Overcoming stereotypes about physical behaviors, work ethic or opinions I might have, created by recruiters that modify hiring processes to force room for diversity that is outside of skills and knowledge – designed by human resource departments that have no idea what it means to risk a life, to save life. Corrupting motives of why people want to do the job, and what a qualified candidate could be. I navigate them by being true to my values: hardworking, moral integrity and accountability to set healthy boundaries and earn respect.

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IN SEARCH OF

sleep

WHY YOU CAN’T CHASE IT DOWN

By Dr. Beverley David

Research shows that a significant percentage of North American adults between 18 and 64 report being dissatisfied with their sleep. For shift workers, the situation is even worse, with poor sleep remaining the most common health complaint.

Sleep is a slippery creature. Given that it’s vital to our survival and ability to function — particularly when our profession involves life and death decisions — it seems unfair that it’s so hard for us to grasp. The more you chase it, the more elusive it becomes.

Why is sleep so tricky, and what can we do about it?

In an ideal scenario, we’d go to sleep at the same time each night when it grows dark, and wake up at the same time the each morning. That’s known as the “circadian rhythm,” and it’s our body’s built-in schedule. In addition to that rhythm, we also have a “sleep appetite.”

The longer we’re awake and the more activities we participate in, the bigger our sleep appetite becomes. In that original ideal scenario, we’d spend plenty of time outdoors during the day, exercising body and mind, so that both would be pleasantly ready for sleep again by nightfall. Easy! Unfortunately, for most of us, that ideal scenario bears very little resemblance to real life.

All kinds of things can interfere. Shift work and travel are key offenders, but so too are days spent indoors at a desk, kids who insist on jumping into bed with

us, and even the tiny change that occurs when the clocks go forward or back. When that happens, things can feel out of kilter. We might have missed an entire sleep cycle and feel desperate for some shut-eye, but when the opportunity to sleep arrives, our body clock just isn’t ready. Sleep may not come as quickly as we’d like — or it may not come at all.

The good news is that sleep, though slippery and elusive, can be coaxed into your life on a regular and restful basis. Once we accept that our personal sleep situation doesn’t fall into the ideal scenario, we can focus on how best to operate with what we do have. Figuring out the sleep/wake schedule that’s right for you may take some trial and error, but there are key elements that help most people.

alcohol, as both can cause sleep disturbances.

Light, noise and room temperature can interfere with sleep, particularly during the day. Black-out blinds, an eye mask, ear plugs or white noise can help, so ensure you’re kitted out, and aim for a room temperature of around 18.5 C or 65 F to help induce sleep. A sign on your front door will help fend off an untimely visitor or delivery, and another on your bedroom door will remind others in the household that you’re not to be disturbed. Unless you’re on call, turn off your phone — and if you can bear to be apart from your device, use a stand-alone alarm clock, so you can leave your phone elsewhere in the house.

The more time you spend awake in bed, furious that you aren’t asleep, the more your body and brain will associate the pillow with that frustration. Frustration is stress, and stress causes HOW DOES SLEEP WORK?

In the lead-up to sleep, it helps to gently encourage your body and brain to move in that direction. Bedtime rituals such as taking a hot shower or bath, brushing your teeth and putting on pajamas can start the process. Lower lighting, relaxing music and reading a few pages of a book can continue that journey. Avoid caffeine and

MAKE FRIENDS WITH YOUR BED

IDEALLY, YOUR BED SHOULD ONLY BE USED FOR SLEEP AND SEX. THAT’S BECAUSE IT’S IMPORTANT TO ASSOCIATE THAT BED WITH RELAXING.

7-9 HOURS

FOR MOST ADULTS AGED 18 TO 64 OF SLEEP DAILY IS WHAT’S ADVISED.

increased cortisol and adrenaline to be released, which in turn, keeps us alert. It’s the same system that, long ago, allowed us to act quickly in the face of a saber tooth tiger attack—but is now less helpful when it’s time to snooze. If you find yourself lying in bed, tossing and turning, get up, go somewhere calm and comfortable and do something relaxing. Return to bed only when your eyes are fighting sleep, to preserve that all-important connection between your pillow and sleep. You don’t want to associate that pillow with worry or effort.

The secret is this: sleep can’t be chased down so never try to sleep. Instead, give yourself permission to not sleep and see what happens.

Some people aim for a short block of sleep soon after their shift ends and plan another sleep block later, while others prefer a few hours of wakefulness followed by a longer block of sleep, more like those who work a traditional 9-to-5 schedule, but with day and night reversed. Those with a rotating schedule often choose to prepare by adjusting their sleep times, gradually delaying bedtime by an hour or two a few days prior to starting the new shift. This can help you get enough rest and avoid the disruption of

sudden changes. Whatever you prefer, aim to stick to the routine so your body and brain know what’s what.

If, try as you might, your sleep hasn’t improved, consider speaking to a professional who can look at the bigger picture. When I meet someone reporting poor sleep, I’m keen to learn three key things:

For most adults aged 18 to 64, seven to nine hours of sleep daily is what’s advised. Some of us can get by on less while some may need slightly more, but we don’t recommend fewer than five hours or more than 11 hours of sleep per day.

IF YOU FIND THAT YOU ARE FEELING VERY SLEEPY, CONSIDER TAKING A 10 TO 20-MINUTE NAP ON ONE OF YOUR BREAKS.

For many, the “coffee nap” can be effective: drink a cup of coffee before your nap so that your wake-up time coincides with the caffeine taking effect. The “coffee nap” can also help if you find you’re sleepy before driving home. Remember that driving when you are sleepy can be more fatal than driving under the influence, and studies show midnight to 6 a.m. is one of the most dangerous periods for drowsy driving. If you begin to feel sleepy behind the wheel at any time, pull over at the next available opportunity where you can park safely and nap.

PREDISPOSING FACTORS

The history of your sleep, from when you were tiny. What was it like in the beginning?

PRECIPITATING FACTORS

Has anything happened to knock your sleep off track? It could be anything from marriage to divorce, children, pets, moves, work, shift work, the weather, health, hormonal changes, getting older, stress, etc.

PERPETUATING FACTORS

What could be perpetuating your poor sleep? As mentioned, the anxiety about sleeplessness alone can perpetuate the problem.

Ultimately, sleep is important and should be treated as a priority. Be kind and patient with yourself and remember, you’re not alone in this struggle.

EMBRACING MY FEMININITY WITHOUT COMPROMISING THE MISSION KEPT ME AUTHENTIC

By Khalilah N. Yancey, Secretary-Treasurer, Women in Fire

Femininity fire↙ Bringing to the

I entered the fire service with a clear purpose to give back to the community that raised me. I knew, from the very beginning, that helping people was my calling.

EMBRACING EVERY PART OF MYSELF, INCLUDING MAINTAINING MY FEMININITY, REMAINED A TOP PRIORITY.

As a mother of two beautiful daughters and a proud member of the Baltimore City Fire Department, I strive daily to continue that goal.

Throughout my career, I’ve always made time for self-care. Getting my hair and nails done has remained a vital aspect of my routine. It keeps me feeling vibrant and whole. In a male-saturated profession like the fire service,

I find it imperative to hold onto my femininity and individualism where I can.

It’s not to prove a point, but to stay grounded and true to myself.

It’s a reminder, given everything I encounter, that strength and softness can coexist; we don’t have to compromise our identity to excel in this field.

Of course, balance is key. That might mean arriving at work with fresh curls and a little lip gloss, knowing full well that by the end of the shift, hair may have fallen flat, and lip gloss long forgotten. Nevertheless, taking time before my day gets started to perform my beauty regimen is as vital as eating a balanced meal.

Whether I’m responding to an EMS emergency or stepping off an apparatus to fight a fire, the job comes first. There is a way to embody femininity without overdoing it and maintaining full capacity for performing the job. That’s where the difference lies.

Those elements of feminine expression don’t hinder our ability to perform, but they do contribute to keeping a strong sense of self and cultivating an environment that reflects the communities we serve.

IT’S ONE EXAMPLE OF HOW WE CAN ADAPT OUR SELF-EXPRESSION TO THE DEMANDS OF OUR WORK ENVIRONMENT.

Working in a busy department like Baltimore City means high call volume, complex challenges, and constant demand. That has meant knowing my strengths, identifying and working to improve any weaknesses, staying aware of my blind spots,

way through the ranks, and every promotion has been a testament to determination, consistency, and staying true to myself. I lean into my femininity, exploring how my unique attributes can enhance my performance and contribute to the working environments I inhabit. Today, I serve not only as a firefighter but also as a leader, mentor, teacher, and example of what’s possible when you honor authenticity and fervently pursue your passions.

IT’S A REMINDER, GIVEN EVERYTHING I ENCOUNTER, THAT STRENGTH AND SOFTNESS CAN COEXIST; WE DON’T HAVE TO COMPROMISE OUR IDENTITY TO EXCEL IN THIS FIELD.

ONE OF THE GREATEST LESSONS I’VE LEARNED IS THAT FEMININITY AND PROFESSIONALISM IN THE FIRE SERVICE ARE NOT MUTUALLY EXCLUSIVE.

One of my best decisions was getting sister locs, a natural hairstyle that keeps my hair neatly under my helmet and turnout gear. My locs have been a point of connection with other women in the fire service, as well as women in the community. Investing in my hair has enabled me to maintain a professional appearance, stay compliant with safety standards, create a low-maintenance daily routine, and all while curating a signature look.

and putting in the work, specifically building physical strength and refining my firefighting techniques.

I’VE FACED THE SAME HEAT, CARRIED THE SAME WEIGHT, AND EARNED MY PLACE RIGHT ALONGSIDE MY BROTHERS IN THE FIRE SERVICE. ALL WITH A FRESH SET OF NAILS, A TOUCH OF MAKEUP, AND NO HAIR OUT OF PLACE.

Over the years, I’ve embraced it all. The hard days, the wins, the lessons, and the growth. I’ve worked my

Women bring valuable traits to fire service leadership, such as empathy, intuition, and grace under pressure. These qualities enhance our teams and strengthen our impact.

TO THE YOUNG WOMEN ENTERING THIS PROFESSION, ALWAYS REMEMBER YOU ARE ENOUGH JUST AS YOU ARE.

Bring your toughness, your tenderness, your resilience, your polish, and your authenticity. There is room for every part of you in this profession. The firehouse and the fireground need your voice, your perspective, and your presence. You have something valuable to bring.

... you are enough just as you are

Preet Bassi

CEO OF THE CENTER FOR PUBLIC SAFETY EXCELLENCE. AS A GRADUATE OF THE UNIVERSITY OF SOUTHERN CALIFORNIA WITH A MASTER’S DEGREE IN PUBLIC ADMINISTRATION, SHE HAS WORKED IN STATE AND LOCAL GOVERNMENT, AS WELL AS IN NON-PROFIT ORGANIZATIONS THAT COLLABORATE WITH LOCAL GOVERNMENTS.

Give us a slice of your pre-shift routine.

Every day is different for me. If I am home for a long stretch, I do have a routine. I wake before 6 a.m., enjoy my AG1, Americano, and meal-prepped breakfast burrito while catching up on the news and LinkedIn by 7 a.m. I fit in two hours of focused computer work before working out and starting online meetings around 10 a.m., working through until 5 p.m. When I am on the road, which is about 2-3 weeks out of the month, my routine is dictated by the event schedule, my flight itinerary, and when the hotel starts serving breakfast. Looking back at your journey into the fire service, what advice would you give to young girls or women considering a career in firefighting today? What are the key lessons you’ve learned that you wish someone had told you earlier?

The fire service serves as the community's health and safety net, and its efficient, effective, and equitable operation is central to creating safe and resilient communities. For anyone wishing to make a positive social impact, a career in fire and emergency services is a perfect way to do so. What does ‘sisterhood’ or ‘allyship’ mean to you within the fire service, and how has the support of other women,

or male allies, impacted your career and overall experience?

I am the eldest sister of four and the eldest granddaughter of 20, so in the workplace I often find myself playing the ‘older sister’ role, supporting younger or junior ranked women. A few years ago, a deputy chief from one of our accredited departments was retiring in her mid-40s due to a medical issue. When she appeared before the accreditation commission, just before her retirement, she reflected on her career and thanked those that supported her growth and development. I was honored to be included in that list. Having known her when she was a firefighter and witnessing her meteoric rise to leadership due to her skills and abilities was truly fulfilling. My role was nothing more than that of a kind and patient ear, but to know that it impacted her made all the difference. I do appreciate every opportunity I have with my female colleagues to ‘be a girl.’ I would be remiss to not recognize my numerous male colleagues who have served as allies. As soon as my selection as CEO of CPSE was announced, the executive director of a state firefighters' association I had previously worked with at the International Code Council shared the email of my selection with his entire database, commenting that he was confident I would do well in the

role. That type of endorsement by senior male colleagues when you are not ‘in the room’ is a tremendous support. I have appreciated the opportunity to lament my period cramps or discomfort with an upcoming mammogram appointment with certain male colleagues, who in turn will share that important women in their lives also struggle with these daily inconveniences. The board, commission, staff, contractor, and volunteer teams at CPSE are an exceptional group of people who strive for everyone to belong regardless of their personal demographics. I’m lucky to work in such a supportive environment.

The fire service, like many professions, is constantly evolving. What advancements or shifts within the fire service - whether in technology, training, or culture - do you believe are most beneficial for supporting and empowering women in the field, and what still needs to change?

Data and technology are major drivers for the fire service today. However, when I examine the number of women in data and technology spaces within the fire service compared to those in training or health and safety, the difference is vast. Women have an opportunity to enhance their role and visibility by upskilling on data and technology. Their keen analytical minds are a perfect fit for this segment of the industry.

CARING FOR AGING PARENTS

FOR SOME FEMALE FIREFIGHTERS, IT CAN FEEL LIKE THE SHIFT NEVER TRULY ENDS WHEN CAREGIVING AT HOME IS LIKE ANOTHER FORM OF EMERGENCY RESPONSE

As the population ages, many of us face the added responsibility of caring for aging parents, a challenge further complicated by the demanding and unpredictable nature of being a firefighter. Let’s dive into the unique struggles and triumphs of women firefighters who are also caregivers, and the emotional, logistical, and financial burdens they face.

SeniorLiving.org conducted a survey to better understand who was giving care. Earlier this year, they reported that almost 60% of the caregivers are women. And 53% of all caregivers were still working fulltime jobs. The study also

revealed that women caregivers reported higher levels of emotional stress and depression than men.

Those statistics are not surprising. Many of us feel a profound sense of guilt, the kind that comes from being the “strong one” at work, expected to hold the line, while privately feeling like she’s failing at home. There’s the guilt of missed doctor appointments or not being there when a parent calls in the middle of a shift. The guilt may grow sharper if siblings or others comment on her absence, without fully understanding the physical and

toll of her job.

She might also struggle with guilt over feeling exhausted or resentful, feelings that caregiving can evoke, regardless of the love behind it. Firefighters are trained to compartmentalize. But emotional overload doesn’t care about training; it sneaks in between calls, during quiet moments at the station, or in the silence of the drive home.

Depending on their age and family circumstances, many women firefighters find themselves in what’s called the sandwich generation.

That’s where they have responsibility for taking

care of both their children and their aged parents or relatives.

Firefighting is already one of the most stressful professions, with constant readiness, trauma exposure, and disrupted sleep. Add to that the chronic stress of caregiving: managing medications, doctor visits, mobility issues, cognitive decline, and financial concerns. This is particularly pronounced when parents reside in another city or state.

THE PHYSICALITY OF HER JOB AND CAREGIVING CAN LEAD TO BURNOUT. SHE’S LIFTING HER PARENT ONE MORNING AND LIFTING FIRE HOSES THE NEXT MORNING.

The fear of injury or being mentally not there because she’s distracted by family concerns can be dangerous on the job.

This fear is magnified because, as a firefighter, she’s accustomed to being capable of saving others and handling chaos. When it comes to family, though, there’s no training manual, no clear procedure. It’s messy, emotional, and deeply personal.

For a female firefighter, the job itself is already a test of endurance. But when the day ends and she returns home to care for aging parents, the demands don’t stop. Instead, they simply shift form — from emergency calls to caregiving calls, from physical rescues to emotional ones.

She may experience symptoms of compassion fatigue, a quiet numbness that builds when you’re constantly giving care, both on and off the clock. It can make her feel emotionally distant, even from those she’s trying hardest to

protect. Depression, burnout, and chronic anxiety are real risks, especially when there’s no time or space for recovery between her dual responsibilities.

PHYSICALLY, HER BODY CARRIES THE WEIGHT OF BOTH ROLES.

Lifting patients on the job is echoed at home when she helps a parent into bed or the car. Her back aches, her muscles stay tense, and she’s more prone to injuries because she rarely has the luxury of rest. Nutritional habits often suffer, meals become rushed, skipped, or replaced with caffeine to keep going. Even workouts, once a vital part of maintaining job readiness, may be pushed aside due to the sheer lack of time or energy.

Over time, this non-stop cycle of physical and emotional labor begins to chip away at her overall health.

HER IMMUNE SYSTEM WEAKENS, HER PATIENCE THINS, AND HER SENSE OF SELF BECOMES BLURRED OR NON-EXISTENT.

The key to enduring this tension often lies in leaning on a robust support system, both inside and outside the firehouse. Resources like peer support groups, therapy, union assistance, or simply talking to someone who genuinely understands can be invaluable. These avenues can help reframe the guilt, validate the struggle, and remind firefighters they're not alone.

And if you find yourself in a moment of isolation, feeling like you must be the only one on this journey, remember that your experiences, while unique to you, are part of a larger, shared narrative within the firefighting community.

PRIORITIZE SELF-CARE RELENTLESSLY:

This isn't a luxury; it's a necessity. Whether it's exercise, hobbies, mindfulness, or simply quiet time, actively schedule and protect these moments.

COMMUNICATE OPENLY (WHEN YOU'RE READY): Choose your confidantes wisely, because bottling up your emotions can be detrimental. Find someone you trust implicitly – a partner, a friend, a therapist – and share your feelings without fear of judgment.

SET HEALTHY BOUNDARIES:

It's easy for the job to consume everything. Learn to say no when you need to, and consciously disconnect from work when you're off duty. This helps maintain a crucial separation between your professional and personal life.

RECOGNIZE THE SIGNS OF BURNOUT:

Be aware of increased irritability, sleep disturbances, cynicism, or a loss of passion for the job (both your caretaking and your profession). Early detection allows for earlier intervention.

SEEK PROFESSIONAL HELP WITHOUT HESITATION:

There's immense strength in recognizing when you need outside support. Therapists specializing in first responder trauma can offer tailored strategies for coping and resilience.

HOW & WHY TO SELF-CHECK FOR BREAST CANCER

STEP 2 AND MORE IMPORTANTLY, WHEN YOU SHOULD START DOING SELF-CHECKS

By incorporating this into your morning routine (we recommend in the shower), you will become familiar with how your breasts normally feel, allowing you to identify any changes early. For those menstruating, a self-check should be performed after your period ends. Post-menopausal women should choose the same day each month to perform their self-check.

When do you start? As soon as you reach adulthood. Breast cancer doesn’t discriminate by age.

LEARN MORE ABOUT SELF-EXAMS & BREAST CANCER, INCLUDING DIAGNOSIS, TREATMENT, & COMMON MYTHS HERE

While in the shower, lift your left arm and use the pads of your fingers to palpate around the entire breast and armpit area, checking for any lumps, knots, or areas of thickening. Perform the same method on your other breast.

After showering, stand in front of the mirror and observe the shape of each breast, checking for changes such as dimpling, swelling, or other skin alterations. Be sure to examine the nipples as well, assessing for discharge when squeezed. Next, place your hands on your hips and flex your chest muscles. Look for the same signs as mentioned above.

We are all different, so it’s important to consider your unique anatomy when performing breast exams.

In the evening, lie down on your bed and place something under your left shoulder to elevate that side of your body. Then, do the same thing you did in the shower. Repeat this on the right side. Assess for any lumps, knots, or areas of thickening. Be sure to examine the nipples as well, assessing for discharge when squeezed. You can keep track of your self-checks in a journal. Any changes you notice should be reported to your healthcare team.

WHP has a 45 year history of serving the fire training industry.

Fire Chief Bill Jahnke (Ret.), built this business with a dedication to quality, expertise and innovation and providing the best fire training products. Today, we continue building on that legacy.

As a proud woman in the fire service industry, one of my personal goals is to ensure we deliver on our promises and provide the highest level of satisfaction to our customers. We take our position as an industry leader with great pride, and I can’t wait to take that next step with you as you begin your training tower journey.

At WHP, we welcome the opportunity to help you build a legacy training structure to serve you and your team’s needs. Please visit our website for more information and to get started today.

Maggie Scaletty, CEO WHP Trainingtowers