The Guns & Yoga Podcast

Tactical Tip Tuesday: The Intersection of Wellness, Peer Support, and Leadership

Tactical Tip Tuesday

The Intersection of Wellness, Peer Support, and Leadership

 

Today is Tactical Tip Tuesday where  I share a tip, tool, or dose of inspiration for your week.   This week I want to talk about the interconnectedness of wellness, peer support and leadership. Here are a few quotes from the show that will help sum up what this solo-cast is about:

"Life can only be learned backwards, but must be lived forwards." (Søren Kierkegaard)

"You can't pour from an empty cup."

"How great leaders inspire action." (Simon Sinek)

"What's your purpose?"

"People will forget what you said, and people will forget what you did, but people will never forget the way you made them feel." (Maya Angelou)

I hope you enjoy the show, and check us out on Instagram at: @guns_and_yoga_podcast

 

Episode #43: Catching up with Kim Colegrove – Books that Save Lives: The Mindfulness for Warriors Handbook

Today’s episode is a special one for a few reasons. I speak with a dear friend of mine, Kim Colegrove. Kim and I met back in 2017 and I am a better person today for knowing her. Kim is also the first podcast guest to come back on the show a second time, so if you missed the first episode with Kim back in 2021, I encourage you to check it out. 

In our conversation, we catch up on what she’s been up to since our first episode a few years ago.  We discuss her online training platform, Pause First Academy, the re-release of her book Mindfulness for Warriors which will now be called "The Mindfulness for Warriors Handbook", and the new book she is working on set to release in February 2024. 

Kim goes into detail about some of the courses offered on the Pause First Academy and discusses the reason she hand-picked her trainers; all either current or retired first responders with a particular skillset in personal growth, resilience, mindfulness, meditation, yoga, emotional intelligence, holistic health, leadership and more.  Some of the often overlooked “softer skills”. 

Kim has graciously provided a coupon code just for you our podcast listeners;  one month free premiere membership so you can try as many courses as you’d like.  The coupon code is listed below.

Kim also shares a story about a conversation she had at a training last year with someone who told her that her book saved his life. This conversation was the impetus for the reason for the re-release of her first book and the second book she is currently writing, Wellness - Warrior Style.

Kim and I discuss the topic of suicide, which can be difficult for some to hear; but the story of her husband’s suicide nearly 9 years ago is the reason she does what she does.  Her why can be distilled down to one thing - she doesn’t want any other family to experience what she and her family are still experiencing today. 

Of course, no conversation with Kim would be complete without some talk of meditation and mindfulness; the tool she is passionate about sharing with the first responder population.

Her book is a great start for those who want to learn more, plus she offers a free 21 meditation jump start program on the Pause First Academy website. 

Kim addresses how meditation and mindfulness have become more prevalent in recent years,  their roots in ancient warrior practice, and the amount of evidence that backs up it’s efficacy.

Kim’s ability to integrate her lifetime of accumulated practice, learning, and teaching in an easy to learn approach is what makes her unique.  At a time where there is access to so much information, Kim not only explains that meditation is the daily habit or exercise that cultivates mindfulness, a way or state of being that helps you step out of survival mode and into the present moment, but how you can apply this personally and professionally. 

KIM'S LINKS:

Facebook

Linkedin

Instagram

Pause First Academy:  Don't forget to use the discount code gunsandyoga for a free one-month premiere membership.

Guns and Yoga Podcast Episode #1:  From Pain to Purpose – Mindfulness for First Responders with Kim Colegrove

The Mindfulness for Warriors Handbook:  Stress Reduction, Trauma Recovery, and Resilience Building for First Responders" is available for pre-sale now!! Here ---> Amazon

 

Tactical Tip Tuesday: Share Your Unique Gift with the World

Tactical Tip Tuesday:

Share Your Unique Gift with the World!

Today is Tactical Tip Tuesday where  I share a tip, tool, or dose of inspiration for your week.  This week I want to talk about sharing your unique gift with the world.   

Later this week, my podcast with Kim Colegrove will be released.  She is the first guest to return to the show for a second time.  Not only is Kim a good friend, but she is a talented author and meditation teacher.  She is re-releasing her book Mindfulness for Warriors with some really cool updates, and the book will now be called the Mindfulness for Warriors Handbook. 

The inspiration for today’s episode came last week as I prepared to teach a monthly restorative yoga class.  Finding meaning in our lives has been a quest many of us have been on throughout our lives.  I first became interested in the concept of purpose during my yoga training.  Although not an exact translation, the yogis call this dharma.  Simply put, this means each of us are put on this earth for a reason or for some particular work; we are unique and the desire for the work has been put into every one of our hearts; it is our duty to listen and discover it.

Now, the path to figuring all of this out isn’t easy, its messy and is much too complicated to address in this short episode. 

Purpose is how we find meaning, and something I often talk about when addressing retirement.  But it pertains to all of us regardless of what your stage of life you are in. 

You don’t have to have it all figured out and sometimes the way in which our purpose is executed changes. 

I know some pretty amazing people; and I see something special and unique in each one of them.  Today, I encourage you to discover what your unique gift is then find a way to share it; it doesn’t have to be in a grand way; you can be a difference maker with a small gesture, a few words, or volunteering.  You can make an impact by listening to your heart, not your head.  In the book, “the top five regrets of the dying” the author identified five common themes when she asked the patients, she worked with in hospice care what they would do different or if they had any regrets.   The top regret was “I wish I had the courage to live a life true to myself, not the life others expected of me” …in other words a purpose driven life true to what THEY wanted; their hearts desire.

For me, sharing my love of yoga and integrating what I have learned into my classes is my unique gift I chose to share. 

I have friends who are talented authors, musicians, martial artists, woodworkers, and those who are teachers and chose to share what they have learned throughout their career with others.  What you share is yours to decide..It can be a creative hobby or interest or a special skillset you acquired during your career like leadership, crime scene investigation, or peer support.  It isn’t tied to our professional roles, but it can be. 

As you will hear in the upcoming podcast with Kim Colegrove, she has chosen to share her unique gift of teaching mindfulness and meditation to first responders.

What will you share?

If you’d like to explore this further, and feel a bit stuck, here are 3 self-inquiry or journaling prompts to get your started and can also access them in the show notes.

1. How did you spend your time as a child?  What did you enjoy most?
2. What lights you up as an adult?  What activities make you lose track of time?
3. What do others say to you about your talents, skills, and gifts?  What do people come to you for advice about? Are there themes and similarities?

Good luck with this process and l’d love to hear what you came up with or what you may already be sharing with the world.

If you found value in this episode, please share with someone else, subscribe to our mailing list,  or write a review.  And remember, we are better together.

"Everyone has been made for some particular work, and the desire for that work has been put into every heart" - Rumi

 

Second Mountain Masterclass Series (Part 3) - Myth of ”Strength in Suppression”, and shout out to Federal Pretrial West Texas Region

In this micro-cast we discuss the unwritten credo of "strength in suppression", which is often prevalent in first responder professions, and how it is not sustainable long term.  We also address the need for "depth work" throughout our careers, but especially as we transition to retirement which can look like; therapy, peer support, family support, spirituality, and self-care. This retiree masterclass is a call to action for you, your family, and for all first responders collectively.

Guns and Yoga Podcast - Instagram

Episode #42: Financial Freedom for First Responders with Courtney from Heroes Financial Coaching

Today I speak with Courtney from Heroes Financial Coaching.  As a police and veteran wife, she is familiar with the stress of these professions and helps first responder and veteran families reduce stress due to finances.  

Courtney and her husband had years of credit card debt, car payments, and student loans, but were able to overcome their debt and purchase their dream home. 

Her goal is to help first responder families become the hero in their financial journey. She does this through one on one coaching, goal setting, and developing a plan that can lead to financial freedom, which means less stress and anxiety.

Instagram: https://www.instagram.com/heroesfinancialcoaching/

Website:  https://www.heroesfinancialcoaching.com/

 

We’re Back!

We’re back!

 

After taking some time off this year we are back with new episodes and great guests.  In this very brief episode, I share my gratitude and appreciation for the listeners and the reason for the break. 

YogaFit for Warriors with Shaye Molendyke

Welcome to the Guns & Yoga Podcast. Today's guest: Shaye Molendyke - Shaye Molendyke is a retired Lt. Colonel with the US Airforce.  She is a trained mental health counselor, yoga teacher, and yoga therapist. Shaye has experience in teaching yoga on US military bases across the nation and has seen first hand how the tools of yoga support healing.  Shaye coordinates and teaches in the Warriors Program at Yogafit where she teaches workshops such as YogaFit for Warriors which emphasizes how yoga can support those with PTSD. 

LINKS:

International Women's Day - Femme Flow (YogaFit)

YogaFit.com

In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness: Peter A. Levine, Gabor Mate: 9781556439438: Amazon.com: Books

 

Episode 40: Yoga Rescue with Vance Row

 

Welcome to the Guns and Yoga Podcast, my name is Wendy Hummell and today I talk to Vance Row.  Vance and I first met last year at the National FOP Wellness Conference in Nashville, TN.  He is a fellow Yogi, so as you can imagine, we became fast friends. Vance is a former police officer and he now works as a police and fire dispatcher. He found the tools of yoga to be very beneficial in his own healing process, which he talks about. So much so,  that it inspired him to become a yoga instructor and create his business - Yoga Rescue. Vance shares the tools of yoga with fellow first responders and teaches multiple classes every week, he is in the state of Maryland, so if you're looking for classes taught by somebody who's culturally competent look them up check them out, he's a great instructor, and a really great guy. You will notice and see during the podcast that his enthusiasm for sharing the tools of yoga and mindfulness are infectious. He he walks us through some very difficult times that he's experienced throughout his career, he talks about his struggle with alcohol, as well as issues with leaders that he was working for at his former agency, and about a very difficult conversation when his wife called him out about his drinking. It was is really that conversation that turned him around and inspired him to stop drinking. I think many of us can probably relate to a lot of what Vance talks about in our show today. So, sit back and have a listen, I think you're going to find this episode really valuable.

 

LINKS:

Instagram - @yoga.rescue

Facebook - yogarescueinfo

https://humblewarrior.org/blog/f/cultivating-resilience

 

Episode 39: A conversation with Kyle Stubbs, First Responder Coach and founder of the Nine8 Program

Welcome to the Guns and Yoga Podcast.  My name is Wendy Hummell.  Today I share a conversation I had with Kyle Stubbs.  Kyle is a police officer in British Columbia, Canada, has experience as a paramedic, a husband and father.  Kyle and I discuss the work he’s doing outside his full time job as a first responder coach.  Kyle shares how his own experience in a mens group coaching program inspired him to create the Nine8 program, a 10 week group coaching program which came from the ten code for backup, and is based on the premise of connection, mindset, wellness practices, and addresses the masculine archetype, something we don’t often hear much about in our profession. 

We discuss the importance of male friendships, masculine and feminine traits, and how a balance of these traits can benefit everyone regardless of your gender. I know that framing characteristics such as discipline, focus and confidence as masculine and being vulnerable, compassionate, and supportive traits as more feminine, can be a new concept for many, but I think it’s an important topic to address because as Kyle and I discuss, the assignment of certain traits as mutually exclusive for a particular gender isn’t serving anyone well.

Kyle walks us through the soft talk challenge which is paying attention to the words we use both internally and externally really does matter and has a profound impact on our mindset, behaviors, and actions.

Kyle and I also discuss the difference between coaching and therapy, and I think it’s an important topic to cover because coaching as an industry is becoming more mainstream and is becoming more prevalent in the first responder world. 

If you are interested in learning more about Kyle’s coaching services, check out his website which I have included in the show notes and see if this is something that may benefit you. 

One more thing, I have been receiving a lot of messages, texts, and emails about this podcast and I wanted to thank you all for that.  I encourage you to keep reaching out, tell me what you think, make suggestions, ask questions.  I want to engage with you.  Please continue to listen and I would greatly appreciate you giving us a review, subscribing, and sharing.  This podcast is truly a labor of love and I want to expand our reach.

Thank you all for listening and enjoy the show.

LINKS:

SNL The Man Park link:>>> Man Park - SNL

Kyle's Website:>>> www.kylestubbs.ca/

 

Second Mountain Masterclass Series (Part 2) - Retiree Roundtable, the Circle, and the Power of Peer Support

As we continue this week with our Retiree Masterclass Series and explore the pillar of leadership, I wanted to share something I recently learned about that ties into what I wanted to discuss today.  As I shared last time, the first concept of the conscious leadership paradigm is Radical Responsibility; this entails taking charge of our physical, mental, emotional, spiritual, and relational well -being.  As we begin to better manage our nervous system and increase self-awareness, we are better equipped to take radical responsibility for the circumstances of our lives and become more open, curious, and growth minded.  One avenue is to surround yourself with others interested in this same path.

I recently learned of a social dynamic among female elephant herds called "elephant circles" and shared it with an incredible group of women I know.  Much like a women's circle, which is an ancient practice where women gather to provide a safe place to connect, share, and empower, the elephant circle is formed either when a female elephant is giving birth or if one is injured - either way the other female elephants gather in a circle protecting their sister from outside attackers when she is vulnerable. As fierce protectors, when a sister is down, they gather around her, shoulder to shoulder, they stomp, kick up dust, masking her vulnerability much like what women do for each other when they are speaking up, sharing new ideas, new spaces, and new life; when they need their people to surround them so they can create, heal, or recover - we circle up have each other's backs. After the new life comes, when healing begins, or the darkness lifts and our sister is ready to rise back up - we celebrate.

We are meant to be there for one another. Sometimes we are the one's in the middle, sometimes we are the ones kicking up the dust with fierce love.

The genius of the group is much greater than the sum of it’s brilliant parts. This is simply  peer support in action.

Many first responder agencies have embedded peer support programs.  Peer support is based on the premise that you can be vulnerable with others in a safe environment with those you have something in common with. 

This same principle applies to retirees.  A recent article by Brian Kinnaird that appears in Psychology today titled “Peer to Peer Support for Police Veterans” addresses the transition to retirement and offers suggestions for those seeking support to do so.  As I mentioned last time, we spend a lot of time training and preparing for this career, but little to no attention is given to our exit; it is our responsibility to do this for ourselves.  Connection with others is a component of Maslow’s hierarchy of needs that he puts after safety and physiological needs which we covered last time with the importance of nervous system regulation and stress management; but some experts argue this is the most important component.

LINKS -

www.PsychologyToday.com: Peer-to-Peer Support for Police Veterans

 

Episode #38: Karen Solomon - FIRST H.E.L.P. Honoring the Service of First Responders Who Died By Suicide

Today you will hear a conversation I had with Karen Solomon, a pioneer on the first responder wellness front.  Karen is the founder of BLUE HELP, a non profit organization that started tracking LE suicides in 2016.  The organization also aims to reduce mental health stigma through education, advocate for benefits for those suffering from post-traumatic stress, acknowledge the service and sacrifice of LE officers we lost to suicide, support families after suicide and bring awareness to suicide and mental health issues.

Karen tells us how BLUE HELP was created because of a gap in the support for police families who had lost a loved one to suicide; so she began sending care packages to families and began tracking the number of LE suicides.

Karen tells the story of how she connected with other police officers by way of an online police wives group, since she herself is married to a police officer.  This connection and Karen’s personal experience with suicide led to her writing two books, Hearts Beneath the Badge and The Price They Pay, and expanding BLUE HELP to FIRST HELP which began tracking fire, paramedic, and telecommunicator suicides last year.  She is a national speaker, advocate for federal legislation that impacts suicide survivor families, and a contributing columnist to several first responder publications.

I recently had the opportunity to take training offered by FIRST HELP.  A colleague with the Fire Dept. arranged for this free training to come to my area in Wichita KS.  Responder Readiness is an 8 hour course that First Help Offers to agencies upon request free of charge.  Check the website for further information and other training they offer.  The trainer, Mike Marotta, is a United States Air Force veteran and veteran LEO.  He spent the day discussing stress, trauma, and the tools we can implement to optimize our performance.  I really enjoyed speaking from Mike and always value connecting with those committed to first responder mental health and wellness.

First Help is a top-notch organization committed serving first responders and their families.  I hope you enjoy this episode and  understand that one person truly can make a difference.  Karen will tell you she doesn’t do it alone, but she is an integral part of the organization.  The impact and ripple effect of her work will never truly be known.

LINKS:

First H.E.L.P. - Honoring the Service of First Responders Who Died by Suicide (1sthelp.org)

 

Second Mountain Masterclass Series - Finding Meaning Health and Vitality in Retirement

The Second Mountain - A Masterclass Series

Welcome to the Guns and Yoga Podcast, my name is Wendy Hummell. In today's Microcast I’m kicking off the first in a series on retirement, and even if you have a ways to go before retiring, I encourage you to listen because I think you’ll find this helpful.   

The inspiration came from numerous interactions over the past year or so with those that struggle in retirement for various reasons; at first I thought it was just me, but as I started to openly discuss my own struggles I learned my friends, peers, and coaching clients had their own challenges too.  This got me curious.  As I read more, explored topics on life transitions, identity, finding purpose and meaning, and spoke with more retirees, I decided to share what I have learned through a series of masterclasses on the subject through the podcast that will explore the pillars of a retiree focused coaching program I’m working on.  So stay tuned for live Q & A workshops with vetted participants, subject matter experts, and other retirees to dive deeper into some of these topics.

HELPFUL LINKS:

Tapping Meditation: https://www.thetappingsolution.com/tapping-101/

Move Yoga Video: https://www.youtube.com/watch?v=quIozUsHuGA

Breathe Yoga Video: https://www.youtube.com/watch?v=qjvW4QyZTUQ

Stretch Yoga Video: https://www.youtube.com/watch?v=r9OZS3i9LB0

Strong Yoga Video:  https://www.youtube.com/watch?v=OtDnp_kdw6c

Warrior Yoga Video: https://www.youtube.com/watch?v=8JAco_Im7gU

 

Frontline Therapy Network: https://www.thebattlewithin.org/frontline-therapy-network

COPLINE®: AN OFFICER'S LIFELINE: https://www.copline.org

 

Episode #37: Mindfulness and Purpose with Blue Line Golf founder Matt Mintier

Welcome to the Guns and Yoga Podcast.Today I share a conversation I had with Matt Mintier, a veteran Deputy working in Oregon and the founder of the non profit organization - Blue Line Golf.  Matt and I discuss his path to law enforcement and how growing up as the child of a cop influenced him.  Matt opens up about events in his childhood, in his personal life, and on the job that lead him to seek help.  We cover some difficult topics such as his fathers suicide and other traumatic events so I wanted to prepare anyone who may not be in a place to hear this conversation. 

Matt shares how a he stumbled upon something that provided him the opportunity to relax and be mindful.. playing golf.  I encounter many first responders who are still turned off by the word mindfulness. I am not sure exactly why; maybe the word has over saturated the market, they think its too woo woo; or maybe they don’t think it works. In the work that I do, I encounter a lot of first responders and so many of them are actually describing mindfulness, but they use different language.  So, I want to take a moment to define it because I have a lot of friends who play golf, hunt, fish, do martial arts, or woodworking.  Often we associate meditation with mindfulness, and while this is absolutely one gateway to mindfulness, it's not the only way.  As my friend and colleague Kim Colegrove likes to say, "meditation is to mindfulness as exercise is to fitness."  Yes…if you want to be more mindful, meditation can help with that, but mindfulness a way of being. Non Judgmental Present moment awareness.  I talk to so many that find peace and solace in nature or outdoor activities.  It provides an opportunity to be present with nature with little to no distractions so what one person told me “they can hear themselves think” and just be.  My mindfulness practice is yoga, meditation, and walking outside.  What’s yours?  If it helps keep you grounded and helps you to be present in all areas of  than you understand.  Mindfulness helps at work, being self aware is a component of emotional intelligence and helps keep you in check during high stress situations.  Self awareness is a crucial part of officer safety.  Mindfulness helps with our relationships, and really how we do anything.  You can even mindfully wash the dishes.

Think about how often we aren’t present and how much we miss out on?  Our brains aren’t designed to necessarily be mindful, so this can be a challenge and something we need to be intentional about.  We are hard wired to look for threats and danger and first responders know this more than anyone; while this is absolutely necessary in certain situations such as while we are at work; it doesn’t always serve us in other areas of our life.  That is where mindfulness practices come in.

Matt tells us about a time he was in a trauma informed training class for working with victims of Domestic Violence when he first learned about vicarious trauma.  His story prompted a memory for me from 2016; the first time I heard my now dear friend and colleague, Darren Ivey teach about secondary trauma.  I remember having a knot in my stomach and having to hold it together emotionally when I first heard him discuss the impact of hearing about other people’s traumas.  As a persons crimes detective, I would occasionally get overwhelmed with emotion and even sometimes feel physical symptoms while interviewing someone.  I stuffed it down and held it together in the moment, but didn’t always find a way to deal with it.  Hearing this was a common but not healthy response to not so normal work somehow made me feel less ashamed.  I now know a whole lot more about secondary and vicarious trauma, and have made it my mission to educate other first responders.

Matt has found solace and purpose in golf and now shares his love for the game with other law enforcement officers.  Blue Line Golf’s mission mission is to improve the mental and physical health of active and retired LEO's through golf. In Matt’s words, “golf became a way to relieve stress, connect with myself, my family and friends, and the mindfulness practice of golf has been instrumental in helping me improve my life”.

LINKS:

Blue Line Golf USA

Instagram @bluelinegolfusa

 

Wisdom Wednesday: Facing my Demons and Retirement - Microcast 24

Happy Thanksgiving Everyone!  

In this Microcast I finally share my not-so-happy retirement story, along with some of the things that I've learned in retrospect. And, how that experience, and its aftermath, has only reinforced my desire to help cops (and other first responders) have the tools and resources available to them to help navigate the ups and downs they will face throughout their career, and to retire healthfully - both physically & mentally. Because, if done correctly, the end of a law enforcement career can be the beginning of a new life journey, one I like to call "The Second Mountain".  

Peace, Love & Strength -

Wendy

Episode #36: A Conversation with Scott Medlin - Changing the Narrative for Law Enforcement Well Being

Welcome to Episode 36 of the Guns and Yoga Podcast.  Today I share a conversation I had with Scott Medlin, a US Marine veteran and law enforcement veteran.  Scott discusses his difficult decision to leave full time law enforcement in 2020 to save his family.  His overidentification with the job led him to work part time jobs when he didn’t even need the cash. It was at that time, Scott began his journey to inspire and encourage police officers to focus on their personal wellbeing in order to better survive the career and better serve the public.  Scott discusses his struggles with PTS, addiction, and depression and how an observation by his parents after returning from Iraq prompted him to get help.  He discusses NLP therapy which he credits as a big part in his healing. Scott is also a podcast host, author, speaker, and trainer, so check out the link in the shownotes for more information. 

I spoke with Scott a while back, and I am glad to finally be able to share it.  Full disclosure, between full time work obligations and family, and my coaching and retreat business, the podcast has had to take a back seat these past few months, which has been tough.  I recently read something that really hit home – You can do anything, but you cant’ do everything.  Ok, Universe.  I hear you.  I have a passion which I realize is my purpose, or as the yogis call it – Dharma, and it’s been the overarching theme in everything I do  - to serve others by sharing the tools of holistic wellness  -  the avenues in which that happens are varied – my FT work as a wellness coordinator, a health coach, yoga instructor, podcast host, content creator, and speaker.  I am working to streamline my side-hustles, but this podcast isn’t going anywhere - because serving the first responders is where my heart lies.  In fact, I am more convinced than ever that a framework of support, connection, resources, and education is imperative in this culture.  This work can be tough at times, there are still many who don’t buy in, but I see evidence practically every day whether it’s people I know personally or through teaching, coaching, or podcasting that we are better together and that it’s never too late.  We have some great ideas brewing so stay tuned for more.

I hope you enjoy this conversation with Scott.  He has so much to offer.  He writes and teaches about topics such as getting through the police Academy, a holistic approach to well-being, mental health, the warrior socialization of police officers, team work, and more.

LINKS:

Scott Medlin | LinkedIn

Podcast – Scott Medlin (thescottmedlin.com)

Amazon: Secrets of the Millionaire Mind: Mastering the Inner Game of Wealth