Episode Summary
In this episode of The Aging Well Firefighter, Roy Smalley sits down with Jessica Nowak — founder of Inferno Fitness and Resilience, trauma survivor, and trauma‑informed coach — to talk about how real resilience is built. Drawing from her own personal and professional experiences, Jessica unpacks how high performers can push themselves to exhaustion without realizing it, and how to recognize the early warning signs before burnout takes hold.
Together, Roy and Jessica explore the physical, hormonal, and emotional toll of winter fatigue and shift work, the ties between trauma and performance, and why rest isn’t weakness — it’s readiness. This is an honest and timely conversation for first responders, families, and anyone who keeps showing up — often at the expense of their own health — and wants to learn a better way.
Key Topics Covered
The connection between seasonal depression, trauma, and high performance
Why first responders often miss the early warning signs of burnout
Practical tools for grounding, self‑check‑ins, and managing stress
The role of hormones, sleep, and nutrition in mood and motivation
Self‑awareness vs. self‑sacrifice — breaking the “always on” identity
The importance of rest and recovery as a form of readiness
How to rewire your nervous system for calm and long‑term resilience
Building routines that balance duty, purpose, and personal well‑being
Memorable Quotes
“For me, if we want to really heal from some of our stuff, it’s going to have to be burned and purged — all of it.” — Jessica Nowak
“We can’t show up for the people we care about if we never take care of ourselves.” — Jessica Nowak
“This season, let’s stop seeing rest as retreat. Let’s treat it as readiness.” — Roy Smalley
Call to Action
If today’s episode resonated with you, check out Roy’s companion article, Surviving the Winter Blues (link) It expands on the science and daily strategies for managing seasonal depression — the perfect companion to this conversation with Jessica.
Take a few minutes this week to:
Pause and self‑check — where are you mentally, physically, emotionally?
Build in movement and hydration, even in small doses.
Give yourself permission to rest and recharge — not as retreat, but as readiness.
How to Reach Jessica
Instagram: @InfernoFitness1
Facebook: @InfernoFitnessMarinette
LinkedIn: Miss Jessica Nowak
Website: jessicasresiliencetraining.com
Where to Contact Roy
Instagram: @roysmalley.us
Facebook: @roysmalley.us
LinkedIn: Roy Smalley
All my links in one place: www.roysmalley.us
Invitation to Subscribe
If you found value in this episode, share it with your crew or someone who might need the reminder that taking care of yourself is part of serving well.
Subscribe to The Aging Well Firefighter wherever you get your podcasts —
and remember to fight wisely, age bravely, and keep looking for the light.
