Podcast Episodes
  • Ep 76: Developing Your Warrior Mindfulness with Lt. Richard Goerling

    Lt. Richard Goerling is the creator of mindfulbadge.com. Richard is an active lieutenant with the Hillsboro Police Department, a suburb of Portland, OR. A decade ago, Richard was like most of us, muddling through is career but feeling a sense of unease he couldn’t quite put a finger on. It was then that he began doing yoga to prevent some of the physical problems we experience. Slowly, Richard became introduced to the work of Jon Kabot-Zinn and his course work in mindfulness and resilience. To say that Richard went down the rabbit-hole would be accurate, and he’s now leading classes devoted to first responders. Richard’s theory, supported by plenty of experience and science, is that if we, as first...
  • Ep 75: Going Undercover and Through Hell with ATF Agent and Best Selling Author Jay Dobyns

    Jay Dobyns is the author of one of my favorite cop books: “No Angel: My Harrowing Undercover Journey to the Inner Circle of the Hells Angels.” He didn’t just write the book, he lived the story. Jay was the primary undercover agent for the ATF during Operation Black Bisquit. Many of us remember the 2002 shotout between the Hells Angels and Mongols OMG clubs in Laughlin, Nevada. Such a brazen gun fight, in the middle of a crowded casino, caught the attention of federal law enforcement and they launched a nearly two-year operation, with Dobyns posing as a gun-runner for a puppet club. To get in good with the HA leadership, he faked the killing of a Mongol’s member,...
  • Ep 74: Traver Boehm and 8 Steps for Overcoming Divorce and Dealing with Grief

    Traver Boehm returns to the show with a deeply personal story about his recent divorce. Traver has talked about aspects of it before during previous episodes, but he was still very much grieving the loss of his marriage and a miscarriage. Having spent 2016 exploring that grief – living in it, stewing in it – Traver returns to The Squad Room for an honest discussion about the worst year of his life, which also turned out to be the best year of his life. Either way, it was also the hardest. Traver wrote a hugely popular post on his blog titled, “8 Steps to Survive and Thrive After a Breakup or Divorce.” That post helped a lot of people,...
  • Ep 73: Developing Self-Awareness and Leadership with Bernard Melekian

    In 45 years of policing, Bernard Melekian has done it all. Seriously. From being the first K9 handler in California, Melekian rose through the ranks at the Santa Monica Police Department to Assistant Chief, and then spent 13 years as Chief of the Pasadena Police Department. During that time he also served as Interim City Manager for a stint, and of all things, Acting Fire Chief. While in Pasadena, Melekian championed community-oriented policing initiatives and brought about a lot of positive changes in the department that was experiencing strained relations with minority communities. So, it wasn’t much surprise when then Attorney General Eric Holder tapped Melekian to head the Department of Justice’s Office of Community Oriented Policing Services, better...
  • Ep 72: Major Josh Mantz Was Shot and Killed in Iraq, and He’s Here to Tell the Story

    U.S. Army Major (ret.) Josh Mantz, author of the new book, The Beauty of a Darker Soul: Overcoming Trauma Through the Power of Human Connection is our guest on this episode. A 2005 graduate of West Point, Josh was commissioned as an infantry officer and soon found himself fighting insurgents in Baghdad during “The Surge.” During a relatively routine patrol, Josh was shot and killed. That’s not a typo. Yes, he was killed. Josh was without a pulse for 15 minutes as medics and triage teams worked furiously to save him. After about 6 minutes, most people won’t survive and when they do, they lose the vast majority of their cognitive and physical functions. When Josh came back to...
  • Ep 71: Shots Fired, Officer Down with Bulletproof Fitness Creator Shelby Luttrell

    On December 17, 2016, Alabama police officer Shelby Luttrell was shot twice off-duty at his wife’s surprise birthday party while struggling for a suspect’s gun.  Shelby almost died en route to the hospital but he had the will to survive. Only 7 months later, he comes on The Squad Room to talk about that night, his recovery, and how he was motivated to start teaching others about the importance of fitness. Shelby is the founder of Bulletproof Fitness and he is a personal trainer and coach. Find him on Instagram at @bulletproof.fitness His recovery, and transformation after his shooting has been amazing, and to see his progress in such a short time leaves me (and you) with zero excuses...
  • Ep 70: Adam La Reau of O2X on Performance for Tactical Athletes

    Adam La Reau is a retired U.S. Navy SEAL officer. Adam spent 11 years in the teams before transitioning out, eventually earning a Master’s in Public Administration from the Kennedy School of Government at Harvard University. Adam wanted to scratch his entrepreneurial itch and along with other military veterans, he launched O2X, a human performance company devoted specifically to the needs of tactical athletes – us. Adam has a wealth of information to give and his seminar staff includes over 30 experts in areas as diverse as sleep, to nutrition, to strength and conditioning. Adam’s philosophy makes sense to me: everything is related to everything. Performance doesn’t happen in a vacuum. Your sleep affects your cognition, your strength affects...
  • Ep 69: Building Resilience and Defeating Negative Behavior with Dr. Jay Nagdimon of the LAPD

    Dr. Jay Nagdimon is a licensed Clinical Psychologist and is board certified in Police and Public Safety Psychology. For over the past decade, Dr. Nagdimon has been a member of the Los Angeles Police Department’s Behavioral Science Services Unit. It’s a unique idea and LAPD has invested into paying attention to the mental health of their officers. As Dr. Nagdimon says in this episode, psychological therapy for police is often more like performance enhancement and sports psychology than it is just something you have to do after a critical incident (i.e. “gotta go see the shrink”). Dr. Nagdimon works with in-service officers with marital problems, financial issues and all the other stressors that come with our lifestyle. In this episode,...
  • Ep 68: Briefing Topic: Why Are You Here?

    It’s a simple question. Maybe one you haven’t asked yourself in a while. For some of you, maybe you’ve never asked it. So? http://traffic.libsyn.com/thesquadroom/Ep_68__Briefing_Topic__Why_Are_You_H.mp3...
  • Ep 67: Ryan Michler of Order of Man on Being a Modern Warrior

    Ryan Michler is the founder and creator of Order of Man and the Order of Man Podcast. If you’re a guy, you need to be listening to this podcast. If you love a guy, listen to this podcast. We cover a lot of ground in this episode about the idea of manliness: what it is, and how it’s different than masculinity. We talk about how law enforcement, and how we gravitate to the Warrior archetype and if there’s still a place for that in our society, or should we be transitioning to a “gentler” idea of being a guardian. As part of this, we talk about the difference between being aggressive and being assertive. The motto of Order of Man...
  • Ep 66: Tony Horton, Creator of P90X on Living Large

    Tony Horton doesn’t need much of an introduction. As the creator of P90X he went from being a personal trainer to musicians like Tom Petty and Billy Idol to being a household name and face. A lot of cops, myself included, have done P90X and it’s really one of the first introductions most of us ever had to High-Intensity Interval Training (HIIT). I think my love of CrossFit was an extension of the success I had with P90X. P90X is still around, as well as his new program “22 Minute Hard Corps” which pays tribute to our military personnel. Yet, despite selling over 1 BILLION dollars in P90X material, Tony continues to seek out ways to improve himself and...
  • Ep 65: Winning the Gunfight Before It Starts with LAPD SWAT’s Scott Reitz

    Scott Reitz is a retired member of LAPD’s elite Metropolitan Division or “Metro” where he served 10 years on their SWAT team. Scott is also the author of The Art of Modern Gunfighting: The Pistol Volume 1 and the owner and lead instructor for International Tactical Training Seminars. Scott was the lead firearms instructor for Metro Division and has taught courses to Tier 1 special operations teams and law enforcement agencies around the country. Scott is also a use of force expert and he spends a lot of his time in court defending officers in criminal and civil litigation. Having been involved in 5 officer-involved shootings (two within a week, and one during the LA Riots), Scott is uniquely qualified...
  • Ep 64: My Dark Companion: PTSD, Depression and Suicide with Shaun O’Gorman of The Strong Life Project

    Shaun O’Gorman is a retired police officer from Australia. He spent 13 years in service, most of it in the K9 unit. By all accounts, Shaun became a “cop’s cop” after he followed his dad into public service. He spent years racing 100 mph (well, 160 kilometers per hour) to calls, watching and experiencing some of the worst things the job has to offer. It didn’t take long on the job before Shaun’s previous bouts with depression returned and eventually devolved into PTSD and several nights of lying in bed with his service weapon in his hands trying to think of reasons not to kill himself. But Shaun recovered – and eventually began to thrive – and it’s his mission...
  • Ep 63: Instagram Sensation @PoliceFitnessNutrition Founder Sgt. Wilson on Community and Accidental Leadership

    Sgt. Wilson is the founder and the man behind the hugely popular Instagram page @policefitnessnutrition. His page has exploded over the last two years and has a following of 78,ooo followers as of this episode. We’ve been in touch since The Squad Room started and I’ve always wanted to have him on the show. Sgt. Wilson has always gone out of his way to promote our mutual goal of helping officers get healthy. He does it on Instagram and I do it here on the podcast. Sgt. Wilson has built a small but successful social media empire – a success he attributes to his PFN reps around the world. These reps aren’t just ambassadors of his brand, but they’re...
  • Ep 62: Lt. Colonel Dave Grossman on the Bulletproof Mind

    Lt. Colonel Dave Grossman doesn’t need much of an introduction to law enforcement in the free world. The originator of the “sheepdog” mentality, Lt. Col. Grossman literally wrote the book on that theory. It’s part of his first book, “On Combat” which is a must read for LEOs. Click here for the excerpt from “On Combat” that explains the theory of Sheep, Wolves, and Sheepdogs. Click here to buy On Combat (note: affiliate link) Grossman travels over 300 days a year speaking to law enforcement about the importance of the Bulletproof Mind, his version of resilience. If you haven’t seen him speak, I cannot recommend it enough. I attended his 8 hour class as a (much) younger officer and it changed...
  • Ep 61: Briefing Topic: Can You Fight in the Shade?

    In this short Briefing Topic episode of The Squad Room, Garrett advocates that as professionals, we must follow the example set by an ancient warrior. Follow us on Twitter and Instagram @thesquadroom. Thanks for listening. http://traffic.libsyn.com/thesquadroom/Ep_61__Briefing_Topic__Can_You_Fight_EDIT.mp3...
  • Ep 60: Chief Steve Pitts on Resilience and Taking Care of Your Officers

    Steve Pitts has over 30 years in law enforcement, retiring as the chief of Reno PD in Nevada. In Nevada, every first responder has to take an extensive physical every year that includes blood work and biomarkers. It’s mandatory. Chief Pitts saw the opportunity in this data to develop a wellness program based on science and actionable information to make his officers and his department more successful. I met Steve in January at a law enforcement wellness conference. He gave a presentation titled, “Resilience as a Path to Wellness.” In this episode, we talk about his career, his definition of resilience and how to manage a 30+ year career, how he implemented a wellness routine, his personal training regime...
  • Ep 59: Portland SWAT Officer Nick Frankus on Confidence: How to Get it, Keep it, and Make Sure It’s Real.

    Nick Frankus has been with the Portland Police Department for 18 years – many of them on the department’s SWAT Team. Nick is a very observant and introspective guy and he’s been documenting the lessons he’s learned along the way and he’s now sharing them in his own podcast Work on the Edge, which I highly recommend. It’s actually not about law enforcement, although his topics apply directly to the profession. It’s aimed at anyone who works in a high-stakes environment. Nick wrote a book and released a series of episodes on what he calls the “confidence/competence conundrum” in which he argues that confidence should come from courage and humility, not from competency. He shares a training scenario that he failed...
  • Ep 58: A Passion for Helping Cops with Chief Jeff Halstead, Founder of Hope4Blue.org 

    Jeff Halstead retired as the Chief of Police for the city of Fort Worth, Texas after a 30+ year career. Jeff rose quickly through the ranks of the Phoenix Police Department before making the jump to Texas. After retiring, Jeff didn’t set up a beach chair in the sand and order a pitcher of margaritas (my current retirement plan). Nope, it seems when Jeff retired that’s when the real work began. Jeff founded Hope4Blue.org, a non-profit organization devoted to several missions. Most importantly, taking care of officers who’ve had to medically retire and who need medical care their retirements and disability insurance don’t cover. They also fund training and equipment for officers and departments that can’t afford the most...
  • Ep 57: Tony Blauer on Violent Aggression and Managing Fear

    Tony Blauer says he is engaged in “the study of human movement as it relates to violent aggression.” Tony has been teaching self-defense tactics to cops, tier 1 special operators, and housewives for over thirty years. Blauer created the S.P.E.A.R. System, CrossFit Defense and many other self-defense courses and he’s made a career out of training people to be prepared for the first 3 seconds of the fight – it’s an important 3 seconds. Tony studies our natural evolutionary gift of fight vs flight instincts and how to utilize those instincts to begin our defense against an ambush within that reactionary gap. Tony’s system and methods fill a gap in our defensive tactics instruction, and it’s one I hadn’t given much thought to before learning about Tony. We learn about...
  • Ep 56: Briefing Topic: The 5 Questions

    This short Briefing Topic covers 5 questions I try to ask myself on a daily basis – sometimes several times a day. I’ve noticed that if I go too long without answering these questions, I stray from my goals and who I want to be. I hope that you find them helpful as well. http://traffic.libsyn.com/thesquadroom/Ep_56__The_5_Questions.mp3...
  • Ep 55: Mark Rippetoe and Strength Training for the Tactical Athlete 

    Mark Rippetoe probably doesn’t need an introduction for many of you. The author of “Starting Strength: Basic Barbell Training” and “Practical Programming for Strength Training” has been training athletes for 40+ years. Mark is as well-know for his strong opinions as he is for his expertise and he shares them on this episode. We cover: – Why you need to train, and not exercise. – What popular programs masquerade as training but are really just exercise (fellow Crossfitters I’m looking at you). – The difference between training and a performance. – Why doing anything more than 5 reps of anything is pretty much useless. – Why strength training will accomplish your goals. It was a really fun conversation and...
  • Ep: 54 Briefing Topic: Why You Should Be Obsessed with Failure 

    Dr. David Klinger was a guest on this show. A former LAPD officer, now a college professor, and author of the phenomenal book, “Into the Kill Zone,” says that law enforcement must be preoccupied with failure. I agree. Listen to this short briefing episode to learn more. And if you haven’t, read his book. A rookie officer told me this week it should be mandatory reading in the academy. I agree. http://traffic.libsyn.com/thesquadroom/Ep_54__Briefing_Topic__Why_You_Shoul.mp3...
  • Ep 53: The Will to Survive with Green Beret Kevin Flike

    Kevin is a former Green Beret with two combat deployments to Afghanistan. On September 25, 2011, Kevin was shot in the abdomen while on a patrol. Pinned down by enemy fire, an Afghan commando risked his life to save him. Kevin was left with some debilitating injuries that required six surgeries and thousands of hours of physical therapy. There were points where it was doubtful he’d ever walk again. Kevin fought back and eventually regained the use of his injured leg. It’s a great story of how the will to survive continues after the bleeding has stopped. Nowadays, Kevin is thriving. His recovery was never easy but he pushed forward and was admitted to both the Massachusetts Institute of...
  • Ep 52: Shift Briefing: Turning Pro

    Not getting the life you want? Maybe you haven’t turned pro. http://traffic.libsyn.com/thesquadroom/Ep_52__Shift_Briefing__Turning_Pro.mp3...
  • Ep 51: Shots Fired! with Sgt. Rick Burkmier of Scottsdale Police Department

    Sgt. Rick Burkmier of the Scottsdale Police Department has been a FOS (friend of the show) since the beginning. He claims that we were the inspiration for him to start his own podcast on police fitness called Forty Caliber Fitness. You can get it here on iTunes. Listen to episode 12 where he has some jackass on as a guest. Follow him on Instagram at @fortycaliberfitness Sgt. Burkmier was kind enough to come on the show and talk about an OIS he was involved in as a brand new sergeant. We discuss the event, his thoughts and tactics, and what he learned from the event. It’s a great debrief of a critical incident and one we’ll be highlighting more...
  • Ep 50: I Was a Dirty Cop with Former LAPD Officer Ruben Palomares

    Ruben Palomares’ life reads like the script of a Hollywood movie. Born and raised in some of the toughest barrios of Los Angeles, surrounded by abuse and no father figure, Ruben stayed strong and avoided the siren call of gang life that claimed so many of his friends and family members. Ruben learned he had a talent for boxing, and worked hard in the ring and staying off the streets where he knew evil lurked. HE got so good he won the Golden Gloves and talk making the Olympic team seemed reasonable. But, he ended up missing the ’92 and ’96 teams by a few spots. One of Ruben’s coaches was an LAPD officer, and he saw a lot...
  • Ep 49: Greg Amundson on Building a Positive Practice and Following Your Path

    Greg Amundson is an official “FOS” That’s Friend of the Show. Greg’s teachings, books, and leadership have been instrumental in my own development and I know that many of you feel the same way. I know this because more than anyone else, I get emails asking to get Greg back on the show. Lucky for us he has a new book out, “Firebreather Fitness: Work Your Body, Mind, and Spirit into the Best Shape of Your Life.” Greg’s nickname as the “Original Firebreather” goes back to his time as one of the first students of Greg Glassman, the founder of CrossFit. There seem to be about 6 people on Earth who can say they’ve been doing CrossFit longer than...
  • Ep 48: 2016 Year in Review

    This is a short episode about 2016 and the ass-kicker that it turned out to be. Interview episodes will return in two weeks so sit tight. In the show, I mention our first t-shirt for 2017, a memorial for the 140 officers lost in the line of duty last year. The back of the shirt has the American flag with 140 blue stars instead of the regular 50, to honor each of their sacrifice. The front has a quote that reminds us all of the will to survive – and thrive. The shirt is available for a limited time at teespring.com/officerdown2016 http://traffic.libsyn.com/thesquadroom/Ep_48__2016_Year_in_Review.mp3...
  • Ep 47: Developing the Mindset of a Modern Gunfighter with Green Beret Aaron Barruga

    Green Beret and founder of Guerrilla Approach Training returns to the show to talk about what it takes to survive these days as a cop. Since Aaron’s last appearance on the show – a very popular episode 36 – he’s been traveling around the country engaging with law enforcement from all over the country. He’s learned from, and taught to, a lot of front line leaders who are actively taking a part in their own defense. I’m sure many of you, okay, most of you are like me in that my department just doesn’t have the resources to give us the constant training and repetition that we really need. When they do, it often seems to go to SWAT and...
  • Ep 46: The Return of Traver Boehm: Darkness, Wilderness and Living with Death

    Traver Boehm returns to the show after a wild adventure all over the western hemisphere the last 11 months. Listen to episodes 1 and 2 to learn more about Traver, and to episode 23 to hear about what happened in his life that provoked him to begin the “Year to Live” project. It’s all pretty powerful stuff. Traver’s a badass. A former NCAA athlete, professional MMA fighter, body guard, and CrossFit coach and entrepreneur. But he’s also a licensed acupuncturist, writer and speaker. He’s the definition of a Peaceful Warrior. Traver was able to stop by and catch up and tell his about his adventures – volunteering in hospice, spending 28 days in complete darkness, and another 28 days in the wilderness....
  • Ep 45: John Welbourn NFL Veteran, Founder of CrossFit Football and Power Athlete HQ on How To Be A Tactical Athlete

    John Welbourn is a lot of things. 9-year NFL veteran with the Eagles, Chiefs and the Patriots with 3 NFC Championship appearances. The founder of CrossFit Football CrossFit Games Athlete in 2008 CrossFit Level 1 & 2 coach. Creator of Power Athlete HQ and JohnnieWOD John has his own podcast, Power Athlete Radio that dives deep on training and conditioning. What many don’t know, is that John was also at one time a reserve police officer himself. If you follow him on Instagram you also know he likes his guns, and trains on the range like he trains in the gym. That gives John a lot of unique insights into our lives and the challenge of being a cop –...
  • Ep 44: Dr. ACE on Naturopathic Medicine, Fake Sugars and How Your Body Can Heal Itself

    I love it when I meet people who know their “why.” People who are bursting at the seems with joy about their Why, their purpose on Earth and their goal in life. People who live their Why everyday make me happy. Dr. ACE is one of those people… Dr. Alexandra Carswell Engle (Dr. ACE) is a Board Certified, Licensed Naturopathic Medical Doctor who specializes in personalized natural medicine, including joint, gastrointestinal and hormonal health as well as regenerative and athletic performance medicine. Huh ? I had to dig a little deeper to figure out what that all meant but basically Dr. ACE is a “real” doctor like your General Practitioner PLUS extra schooling in Pharmacology and other areas that makes...
  • Ep 43: UFC Star and Green Beret Tim Kennedy On Being Hard to Kill and How He Almost Became a Cop

    For as long as I’ve paid attention to the UFC, Tim Kennedy has been my favorite fighter. Hands down. But honestly, it has very little to do with what he does inside the ring. It’s everything he does outside of it. UFC Fighter, Army Green Beret, Entreprenuer as a co-founder of Ranger Up, aspiring cop…. Wait, what? Aspiring cop? Well, not anymore actually but there was a time in Tim’s life where he was committed to serving as a law enforcement officer. He even completed the academy and had job offers on the table. Oddly, one of those was from my own department. Small world. Turns out he grew up about 90 minutes away from me. I have partners...
  • Ep 42: The Journey from Fat to Fit with @huge_fat_loser NYPD Ofc. Aaron Lohman

    I’ll be the first to admit that I’ve become a bit of an Instagram addict. I deleted Facebook from my phone after reading too much idiotic crap from both sides of the aisle and all the anti-cop rhetoric. But Instagram, I couldn’t shake it. Turned out to be a good thing. Because one day I saw a user name that intrigued me after it “liked” a post: @huge_fat_loser. What sort of self-loathing individual would have such a username? I had to click on the profile to find out. I’m glad I did. It brought me to the account of NYPD Officer Aaron Lohman. Turns out Aaron doesn’t hate himself. He just hates being fat. So, he did something about...
  • Ep 41: Doc Parsley Returns! Sleep, Adrenal Fatigue, and Why Your Hypothalamus Gives You Man Boobs

    Dr. Kirk Parsley (@docparsley) is back! He’s our first return guest and I wanted to have him back on the show because I, and many of you, had so many questions for him after his last appearance in episode 10. If you’re just diving into fixing your sleep hygiene, give episode 10 a listen first. This is almost a “part 2” kind of episode. We skip the basics we covered in episode 10 and dive head first into the complicated and confusing worlds of sleep, metabolic syndrome, low testosterone, metabolism during night shift and many other topics. Get a pen and paper ready because it moves fast! Doc also gives his perspective on how he and other physicians really aren’t...
  • Ep 40: Lt. Col. Scott Mann on Trust, Leadership, and Why Its Your Job to Rebuild America

    Scott Mann spent 23 years in the U.S. Army, 18 of those as a Special Forces (Green Beret) officer. Scott retired from active-duty as a Lieutenant Colonel, after tours throughout South America, Iraq, and Afghanistan. Scott is on a mission to teach Americans how we can defeat ISIS. As a result, you’ve probably seen him on CNN, Fox and Friends, Bloomberg Television, The O’Reilly Factor, Fox Business News and dozens of syndicated radio show appearances on National Public Radio, Wall Street Journal Radio, Fox News Radio and the Jim Bohannon Show. Scott has written op-eds for the Tampa Tribune, the Washington Post, and the Small Wars Journal. Scott appears frequently on CNN, Bloomberg, Fox and Friends, Fox Business News,...
  • Ep 39: CrossFit Games Winner and OPEX Founder James FitzGerald

    James is the winner of the inaugural CrossFit Games, way back in the old’n days of 2007. Seems like a long ways away from the StubHub Center and the “sport of fitness” it is today. James is a huge supporter of first responders and he jumped at the opportunity to come on the show. We need more people like him in our corner. He understands the dynamics involved, and all of the negative things that can accrue over a career and he CARES about fixing it. James’ main job these days is running OPEX Fitness in Scottsdale, AZ. What that means for him is he is really a coach of coaches. He’s got strong opinions about the difference between...
  • Ep 38: Dr. David Klinger, former LAPD, on Officer-Involved Shootings, Managing Stress and Visualizing Success in Lethal Encounters

    Our guest is Dr. David Klinger, professor of Criminology and Criminal Justice at the University of Missouri at St. Louis. Dr. Klinger is a former cop with both the Los Angeles Police Department and the Redmond (WA) PD. His personal story includes his own OIS as a young LAPD officer. You’ve got to listen to him tell it here on the show. If you aren’t familiar with him from his book “Into the Kill Zone,” then you probably recognize him from CNN and many other major networks where he’s recently been sought out at as a police expert. You see…Ferguson is a suburb of St. Louis, and Dr. Klinger was quickly, and rightfully, identified as having a lot of...
  • Ep 37: MotorCop Wants to Know How Is Your Financial Health?

    If you want to skip all these icky words and just sign up for the webinar, click here. Now, onto the show notes! MotorCop (@motorcop1), or “MC,”,  is the first active-duty officer to have a podcast before me (at least that I’m aware of). He and his friend Happy Medic run The Crossover Show about all things related to EMS, Fire and Police. It’s a fun show and you should listen (after you’re caught up with The Squad Room of course). Now, even if you haven’t been promoted to detectives yet, you can probably figure out that he’s a motor officer – having traded his heart for those shiny boots. MC reached out a few months ago and we...
  • Ep 36: Green Beret Aaron Barruga Knows What Its Like to Get Shot At

    Aaron Barruga signed up for the Army after 9/11, and was offered a fast track into Special Forces (SF), eventually serving as a Green Beret. Aaron completed nearly 9 years of service along with 3 combat tours in Iraq, Afghanistan, and the Pacific. After getting out of the Army, Aaron created Guerrilla Approach firearms training (that name will make more sense after listening to the episode). In this episode, we cover a lot of interesting stuff. Aaron was a live in-studio guest so we had a great conversation – and you’ll notice that it went a lot longer than most episodes but I think you’ll enjoy the conversation. We talk about: His service, why he signed up, and why he left the...
  • Ep 35: Cardiologist and Lieutenant Dr. Jon Sheinberg on Heart Health

    This episode is exactly the kind of episode I set out to record and bring to other LEOs when I started The Squad Room. It isn’t a fun topic (though I think you’ll certainly still find it interesting), but it’s vitally important to our survival. Dr. Jon Sheinberg is a military veteran, a board-certified cardiologist, a lieutenant with the Cedar Park Police Department (TX), a father and husband, founder of the Public Safety Cardiac Foundation, and even a U.S. Marshals Task Force Agent. So…what was that excuse you had about being too busy? Yeah, I thought so. Some sobering statistics: According to the American Heart Association, the average age of a civilian who suffers a heart is 65. The average...
  • Ep 34: KP from @FitCops on Creating a Social Media Movement

    KP is our guest on this episode. KP and her partner “DC” started the Instagram page @fitcops about two years ago with the goal of providing motivation and inspiration to other law enforcement officers in the pursuit of their own health and fitness. To say they’ve succeeded is an understatement. The Instagram account has nearly 60,000 followers at this point, and KP herself (@kpatfitcops) has turned herself – inadvertently – into the social media queen of law enforcement. They now run thefitcops.com and have their own clothing line, calendars and other merchandise. They also post weekly workouts under the hastag #fitcopsworkoutbriefing. Whether it’s #Transformation_Tuesday, #wcw (Woman Crush Wednesday), #flex_friday, #staysafe_saturday or even #sideboob_sunday, they present a lot of great information and motivation in...
  • Ep 33: Navy SEAL David Silverman on Leveling Up, and Working with High Performing Teams

    David Silverman is the guest on today’s episode. David is a retired US Navy SEAL officer and the co-author of Team of Teams: New Rules of Engagement in a Complex World. David’s co-author on that book is none other than four-star General Stanley McChrystal. General McChrystal wrote one of my favorite books on leadership and on reinventing old paradigms, My Share of the Task. David is also a US Naval Academy graduate and decorated officer, with 12 years in the teams, and 6 combat deployments in Iraq, Afghanistan and Asia. He is currently the CEO of CrossLead and he was the former CEO of the McChrystal Group. I wanted to talk to David about his book and how the son of the U.S. Naval...
  • Ep 32: Creating from a place of scarcity

    This is a minisode – a short, spoken essay on a topic relevant to the journey towards lifestyle optimization. Today, I wanted to talk about the nearly impossible task of creating from the place of scarcity. When we’re taxed, mentally, physically or emotionally, we are not capable of creating the opportunities we want out of life. This episode is my mental review of some of my challenges. So where do we create from? A place of abundance. My question for you is; where in your life right now are you trying to create something from a place of scarcity? Is it in your work, your fitness, your family, your mindfulness? Today’s challenge: Find 3 attitudes, beliefs, assumptions, or paradigms...
  • Ep 31: George Vrotsos of PremeditatedFitness.com and author of Lean & Fierce: Tactical Fitness for Sheepdogs

    Click here to purchase Lean & Fierce: Tactical Fitness for Sheepdogs if you’re reading this on the show notes, go to thesquadroom.net/episode31 George is just a good guy. These days, there’s just less of him. A lot less. George is a peace officer in Ohio in the Cleveland area. In college I dated a girl from Cleveland and I grew up a Broncos fan so that makes George my favorite thing from Cleveland!  Like me, George had an on-duty incident a few years ago that crystalized for him the very real dangers of staying fat and out of shape. He talks about it on the show. George did something about it – losing over 50 pounds and getting in...
  • Ep 30: Whole Life Challenge Tips and Recap

    After having Whole Life Challenge co-founder Andy Petranek as a guest on episode 20, I wanted to try another one. My wife and I participated in the Whole Life Challenge that started in January. We both had a lot of success – and a few missteps. My wife, of course, killed it and exceeded her goals. Me? I got close and as usual, I was my own worst enemy. This minisode is a quick recap of my experience and it provides some insights if you’re looking into trying a Whole Life Challenge. Another round of the Whole Life Challenge starts on May 7th and early registration ends soon so I thought I’d get this up now. This mini episode...
  • Ep 29: Become a Culinary Ninja with Paleo Nick

    Today’s guest is Nick Massie. Nick is better known to some of you as PaleoNick. Nick is CrossFit’s resident chef and a lot of his videos are featured on crossfit.com and in the CrossFit Journal. He’s also the instructor for the CrossFit Culinary Ninja course. Nick is a classically trained chef who has worked in some of the world’s best restaurants. What I didn’t know was that Nick is also a gym owner – or was – having opened two different CrossFit boxes during his young life. If you’ve been listening to this show, you know how much I hate night shift and this week marks the end of my most recent 4 month nightshift rotation. One thing I...
  • Ep 28: Getting Strong & Lean w/ RP Strength CEO Nick Shaw

    This show has an awesome giveaway – more on that below!  If you’ve been waiting for an episode that will give you tips and advice on how to combine your nutrition and your training, this is it. If you’ve been waiting for an episode where we don’t talk about CrossFit the entire time, this is it too! Nick Shaw is a competitive body builder and CEO of Renaissance Periodization – better known as RP Strength. Nick’s company takes a scientific approach to nutrition and training, applying those principles and rigors to their products. When I say “science” I don’t mean high-school level biology. Nick’s staff includes 9 Ph.D’s, 3 professors, 2 research scientists, an M.D., a Division 1 Strength &...
  • Ep 27b: 8 Minute Guided Meditation

    This episode is an 8 minute guided meditation run by Traver Boehm. I’m doing it along with him. It’s a great “starter” session for someone looking to try it, and not sure where to start. http://traffic.libsyn.com/thesquadroom/Ep_27b__Guided_Meditation_only.mp3...