Africa Fire Mission at FDIC International 2024

Africa Fire Mission attended FDIC International this year! The Fire Department Instructors Conference is one of the largest firefighting conferences in the world, and it gave our team members a great opportunity to network with members of the fire service community. Our team had a busy week. We’re grateful for all the wonderful people we were able to connect with!

On Friday, April 19th, Africa Fire Mission received the ISFSI Impact Award for our training and instruction in Africa. Executive Director Nancy Moore and Founder Chief David Moore were both present to receive the award!

We were also recognized throughout the convention with signage! Special thanks CarbonX for partnering with us and donating used fire hoods!

It was great to see AFM instructors at FDIC! We appreciate the continued support and look forward to attending FDIC in the years to come!

Importance of Active and Passive Recovery for Firefighters

Importance of Active & Passive Recovery for Firefighters

by Nick Higgins

Firefighters are athletes. Taking care of ourselves means not just getting evaluated by our primary care or department physician but truly embracing a healthy lifestyle. Being able understand your body and prepare your body is equally, if not more, important to ensure our personal protective equipment is in check, self-contained breathing apparatus bottles are topped off, and the apparatus is in working order. The rigors and demands of the job place a toll on our physical and mental well-being, and it is vital we prepare our body and mind for the work potentially ahead of us, not just for one shift or call but for an entire career.

Active Recovery

Active recovery is beneficial to the body and may help us recover faster after difficult workouts or strenuous activity. I recommend that this type of recovery be on shift day or the day before or after to allow the body to recuperate from any physical activity performed on off days and to provide your body with some type of active, low-intensity recovery during shift so your body does not go into complete relaxation mode while on call. Limit active recovery exertion to no more than 75% of your typical workout level. The 75% level is just enough to keep the muscles warm and not enough to induce muscle fatigue.

Before we outline a few methods to perform active recovery, here are some of the benefits it provides.

• Reduction of lactic acid buildup in muscles.

• Elimination of toxins.

• Helps keep muscles flexible.

• Reduction of soreness.

• Increase in blood flow.

• Helps keep an exercise routine.

• Release of endorphins usually associated with regular exercise.

Here are a few methods of active recovery that are simple, yet highly effective:

• Walking

• Swimming

• Cycling

• Stretching

Passive Recovery

Passive recovery is a type of recovery that entails resting for considerable periods of time after strenuous activity. Unlike active recovery, with this type of recovery, your body is allowed total undisturbed rest to repair muscle damage and recuperate.

Proper passive recuperation is necessary for firefighters who are sick, are injured, or need physical and mental relaxation. For firefighters, rest is highly important and needed to perform at an optimal level. Rest has physiological and psychological benefits.

A healthy and optimal life is all about finding the right balance. From a 24-hour shift to 48 hours off in most cases, it is critical to take a day in between every now and then to relax and balance out the body.

By allowing the body to rest and avoid weariness of the muscles, it is allowing the body’s glycogen stores to refill, therefore attributing to the enhancement in muscle recovery. While exercise depletes your body’s energy stores or muscle glycogen, leading to muscular tissue breakdown, adequate rest helps your body correct this problem by restoring muscle glycogen, balancing blood flow, and rebuilding damaged tissue.

Here are a few methods of passive recovery that are simple, yet highly effective:

• Sleep

• Rest

• Hydration

• Massage Therapy

How to Use Recovery in Your Regimen

Adding active recovery into your training sessions can be done in two methods, and both are greatly beneficial to your recovery. The first is to add it into your current training session as soon as it has been completed, as a cool-down approach. This is where you will allow your body to ease itself out of your workout, allowing your heart rate and breathing to return to their normal states and reducing the amount of lactate in your blood. The lactate in your blood is an organic acid made by tissue and red blood cells in your muscles, which is what causes the muscle burn felt during exercise. This is the same approach as if you were driving your car and approaching a red light. Instead of slamming on the brakes to make the stop, you gently ease on the brakes for a gradual stop at the light. This same method applies to cooling down after a workout with respect to your heart rate and breathing, by going for a light walk or jog or adding in some dynamic and static stretches and yoga poses. The other option for active recovery is to incorporate this as a full active recovery day and implement the methods listed above as active recovery for the day, through swimming, walking, or yoga to name a few.

Both forms of recovery are crucial within your training cycle regimen to allow your body to find its balance repeatedly as you progress in your training. I highly recommend incorporating cool-down recovery, especially after high-intensity workouts and after fireground training sessions, for optimal recovery of the heart and body with at least one recovery day (active and passive) each week for maximum recovery and performance. In the end, listen to your body and what it is telling you. After all, it is the only place we truly have to live.

Nicholas J. Higgins is a firefighter and district training officer for Piscataway Fire District #2 in Piscataway, New Jersey. He is a New Jersey State Level 2 Fire Instructor, a National Fallen Firefighters Foundation state advocate, and a member of the Board of Directors for the 5-Alarm Task Force—a 501 (c) (3), non-profit organization. Nick is also the founder and a contributor of The Firehouse Tribune website and has spoken at various fire departments and fire conferences nationwide. He is the author of both “The 5-Tool Firefighter,” a book that helps firefighters perform at their highest level and the companion book, “The 5-Tool Firefighter Tactical Workbook” along with being the host of “The 5-Tool Firefighter Podcast”.

Africa Fire Mission Receives Major Grant from Motorola Solutions Foundation

October 17, 2023

Africa Fire Mission Receives Major Grant from Motorola Solutions Foundation

Africa Fire Mission (AFM) is a Cincinnati-based non-profit organization with team members of firefighters, chief fire officers and other first responders from across the United States, Canada and Europe. For eleven years, AFM has provided fire training and equipment in various parts of Africa.  AFM has announced they have received a $25,000 grant from the Motorola Solutions Foundation, the charitable arm of Motorola Foundation, to help continue its training programs and to provide a national Fire and EMS Training Symposium and Competition in Kenya in November 2023.

This grant will support hands-on Fire Training and distribution of firefighter personal protective equipment (PPE).  In November, a team of thirty-five firefighters, EMT’s paramedics and other professionals from the United States will train over 500 Kenyan firefighters and EMT’s at the Jomo-Kenyatta International Airport in Nairobi, Kenya.

AFM’s training team members volunteer their time and pay their own expenses to travel to Africa to teach their fellow firefighters the latest techniques in firefighting, rescue and emergency medical services.

“Africa Fire Mission is grateful to Motorola Solutions Foundations for its continued support of our programs through this grant. It is because of dedicated volunteers and partners like Motorola Solutions Foundation that we are able to continue to impact communities and support firefighters in Africa as they strive to save lives and property” says Nancy Moore, Executive Director for Africa Fire Mission.

The Motorola Solutions Foundation, which has donated $100 million over the past 10 years, focuses its giving on three key areas: First responder programming, technology and engineering education, and programs that blend the two. The Foundation has a long-standing commitment to supporting programs that benefit underrepresented populations and aims to partner with organizations that align to its values of accountability, innovation, impact, diversity and inclusion.

"The Motorola Solutions Foundation is honored to partner with organizations like Africa Fire Mission that are actively driving positive change within the community," said Karem Pérez, vice president of Diversity, Equity and Inclusion and executive director of the Motorola Solutions Foundation. "We are immensely proud of the work that Africa Fire Mission is doing, and we look forward to seeing their continued impact."

For additional information on the Motorola Solutions Foundation grants program, visit: motorolasolutions.com/foundation-grant-partner.

For additional information regarding Africa Fire Mission visit: www.africafiremission.org  - Contact Nancy Moore at 513-620-4236 or nancy@africafiremission.org

About Africa Fire Mission

Africa Fire Mission is a nonprofit organization committed to increasing the sustainable capacity of Fire Departments in developing communities. We accomplish this through training, empowerment, support and encouragement.

• Train – We partner with governments, NGO’s, missionaries, schools and corporations to provide education and training to firefighters and local communities. We use Community Health Education to teach firefighters and community members in Africa to protect themselves from the dangers of fire. We provide fire prevention training and fire safety assessments to schools ensuring the students are able to learn in an environment safe from fires.

• Empower – We work to increase the ability of communities in Africa to respond to disasters and provide relief when disasters occur.

• Support – We provide personal protective equipment and communication tools to fire services throughout Africa to allow fire departments to operate in a safer and more coordinator manner.

• Encourage – We build the capacity of African fire services so that local communities are able to provide sustainable public safety and disaster management services.

Where does AFM work?

Africa Fire Mission currently works throughout Africa including: Nigeria, Kenya, Malawi, and Zambia.

About the Motorola Solutions Foundation

As the charitable and philanthropic arm of Motorola Solutions, the Motorola Solutions Foundation partners with organizations around the globe to create safer cities and equitable, thriving communities. We focus on giving back through strategic grants, employee volunteerism and other community investment initiatives. Our strategic grants program supports organizations that offer first responder programming and technology and engineering education, and align to our values of accountability, innovation, impact, diversity and inclusion. The Foundation is one of the many ways in which the company lives out its purpose of helping people be their best in the moments that matter. For more information on the Foundation, visit: www.motorolasolutions.com/foundation

Kenya Stairclimb 2023

Kenya Stairclimb 2023

On September 16, 2023, firefighters gathered for a day of remembrance of fallen firefighters and a day of camaraderie and awareness of the fire service in Kenya.

Heels on Mountains collaborated with Africa Fire Mission for this year’s Annual Firefighter Stairclimb event in Kenya, which had a had a total of 65 participants! We are grateful to all the participants and sponsors of this event.

Heels on Mountains has continuously supported firefighters in Kenya since 2019, supporting 4 stairclimb events for firefighters at the Kenya International Conference Center . Thank you to everyone that participated: Mombasa County, Kenya Airports Authority, ICT Fire and Rescue, West Pokot County. We are grateful to individual Firefighters and EMT’s as well as supporters of First Responders.

Asanti sana. You helped Kenya be on the map as the only African country that commemorated the Twin Tower bombings with a stair climb activity.

Check out photos from the Kenya Stairclimb event here:

Firefighter Physical Fitness

By: Howard Cohen

I am not fitness trainer.  I am not an athlete.  I have not participated in any sort of organized competitive sport for nearly forty years.  I am just a person who unabashedly believes in the importance of physical fitness for everyone, but especially firefighters.

With that disclaimer out of the way, let’s face it:  firefighting is a dangerous and physically demanding job.  Firefighters operate in harsh and challenging environments, use heavy, hard to handle tools, and wear many kilos of protective gear.  To successfully do our jobs we need to keep ourselves in great shape.  This means that we must take care of ourselves through proper nutrition and hydration, physical exercise, and sufficient rest. This is what is minimally required to properly and safely perform our jobs.

If you stop and think about it, what is the one “tool” every firefighter uses at every call? It’s our body.  We depend on our bodies for all aspects of firefighting.  In this sense, fire fighters are like elite athletes.  While we may not have to jump, sprint or throw a ball, we are, however, often required to crawl, drag or haul awkward shaped heavy objects in extreme heat conditions that greatly tax our cardio vascular systems. But there are important differences too.  Elite athletes generally perform under optimal conditions. Firefighters respond to calls during the worse weather conditions. Elite athletes typically get a good night’s sleep before their big events. First responders are often woken up multiple times during the night.  Elite athletes eat a well balanced meal with regard to their upcoming sporting event.  First responders meals are often rushed, gobbled on the run or interrupted by calls.  However, the biggest difference is that for elite athletes it is all about winning or losing.  For firefighters, what’s on the line is often life or death; your’s, your fellow firefighter’s or a civilian’s.

The good news is that achieving a firefighter operational level of physical fitness is not hard. However, it does require a commitment to exercise regularly.  There are many great ways to hone your fitness level.  If you have access to youtube, search for a type of workout that appeals to you. You will discover many free options to choose from.  Ideally, your workouts will include strength training with weights or whatever heavy objects you have available to you and cardiovascular exercises, such as lunges, jumping jacks, running, climbing stairs, or any activity that gets your heart rate up. You don’t need a specific or fancy program to get in good workouts.  All you need is to make a personal commitment to move your body and get your heart pumping.  Any well rounded program will benefit you in all aspects of fitness.

There are no downsides to exercise and being physically fit, period.  Physical fitness has been shown to prevent or treat many chronic health conditions brought on by unhealthy lifestyles, it even counter acts some of the aging process.  Studies indicate that exercising regularly builds up a stronger heart and along with a healthy diet, can even reduce the risk of cancer and boost one’s immune system.  Being physically fit also helps to reduce injuries that can keep you from working.  Sometimes firefighters forget that physical fitness involves more than just working out. It also includes taking care of your body by eating well, keeping yourself well-hydrated, getting sufficient sleep, and avoiding or limiting ingesting harmful chemicals, such as alcohol, recreational drugs, or tobacco. 

The biggest obstacle to sticking with a fitness plan is boredom.  Therefore it is important for you find or create a routine that holds your interest.  Mix it up too.  Don’t do the same workout day after day.  Workout with a friend or your other brigade crew members.  Make it fun.  To the extent that your schedule permits, it is also helpful to make your fitness program a fixed and regular part of your daily routine.  Some people like to get their workouts in early in the morning.  This way no matter how the rest of the day unfolds it’s a good day because you got your workout in.  Other people like to workout at the end of the day.  This way they figure, no matter what kind of day they had they have something to look forward.  Personally, I get my workout in every morning after having two cups of black tea and reading the headlines in the paper. After my workout I’m ready for whatever is coming my way.

In conclusion, the purpose of this article is to inspire you to find and commit to a personal fitness program that excites and motivates you.  Honor your body.  After all, it is the home of your holy soul.  Now get moving and get your heart pumping!

Bio: Howard retired from the Bennington Fire Dept as a deputy chief.  He spends a lot of time writing and teaching various aspects of firefighting.  He religiously works out every morning, doing a mix of high intensity interval training (HiiT), dumbbells, kettlebells, barbells and cycling. When he is not doing something for the fire service or working out he is the rabbi of two small congregations.