Episode Summary
In this heartfelt episode, Roy opens up about a deeply personal season of loss, stress, and responsibility—and the lessons it taught him about the power of rest. Drawing from his experiences as a firefighter, EMT, fitness coach, and endurance athlete, Roy challenges the “no days off” mentality and explains why rest isn’t a sign of weakness, but a critical part of high performance and long-term health.
This episode is based on Roy’s recent article about rest, which you can read here.
Key Topics Covered
Personal Story: Roy shares the emotional journey of his father’s final weeks, the demands of family, work, and professional development, and how he learned to intentionally scale back to protect his health.
Rest as a Performance Tool: Why rest is not a guilty pleasure, but a strategic move used by elite athletes and should be embraced by first responders and high-stress professionals.
Undulating Periodization: How top athletes plan cycles of hard work and recovery—building strength, endurance, and resilience without burning out.
Challenging the Grind Culture: The myth of “no days off” in fire/EMS and fitness, and why true toughness means knowing when to step back.
Practical Takeaways:
How to build rest into your schedule, even if you’re not a pro.
The concept of rest-based training: push hard, then rest as needed.
The physiological and mental consequences of ignoring rest.
Roy’s Challenge to You:
Schedule a real rest day or lighter day this week.
Share your commitment with a friend, your crew, or on social media for accountability.
Reflect on how you feel before, during, and after your rest day—notice changes in energy, mood, and performance.
Invitation to Connect: Roy encourages listeners to share their experiences and join the conversation about training smart, not just hard.
Memorable Quotes
“Sometimes the bravest and the smartest thing you can do is rest.”
“If the pros are programming rest, why do we treat it like a guilty pleasure?”
“You cannot pour from an empty cup.”
“Fight wisely and age bravely.”
Call to Action
Take Roy’s three-step challenge this week:
Schedule and protect a real rest day.
Share your commitment for accountability.
Reflect on the impact—and let Roy know how it goes!
Tag Roy on social media or leave a comment to join the conversation about what happens when we rest like the pros.
Subscribe for more episodes on resilience, recovery, and thriving in high-stress professions. Remember: Fight wisely. Age bravely.
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