Your Episodes

This episode, we're unpacking a concept that's been a game changer for us and many others: the idea that relationships don't need to be 50/50 all the time but should rather aim for 100% collectively, however that splits. Inspired by Brene Brown's insights on vulnerability and support, we're talking about how sometimes, you might only have 20% to give, and that's perfectly okay—as long as the people in your life are ready to step up and fill in the rest. We're also sharing our harrowing week bat...

It’s not easy to admit you’re struggling, especially when you’re supposed to be the strong one. Brad Savage, a 15-year veteran of the Royal Canadian Mounted Police, knows this better than most. From serving in Canada’s largest cities to its most remote communities, Brad has seen and endured more than many can imagine. But his story isn’t just about the job; it’s about the unspoken struggles and silent battles so many first responders face—and the courage it takes to confront them. In this epi...

In today's New Year episode, Erin and Cinnamon warmly welcome listeners back after their holiday break, refreshed and ready to jump into the new year. They initiate a thoughtful dialogue on why setting intentions surpasses making resolutions, advocating for thoughtful, daily choices that significantly influence our personal journeys. Throughout the episode, they reflect deeply on the outcomes and learnings from 2024, emphasizing the importance of being intentional and holding oneself accountable...

Warning: This Episode discusses suicide, so please listen with caution. We were supposed to be on a podcast release break, but this one couldn’t wait. Sometimes, life throws you those days where grief and loss show up uninvited, and the weight of it all just feels too big to hold alone. So, we hit record. Raw, unfiltered, and straight from the heart, this episode is all about what we’ve been feeling—and what you might be feeling too. We dive into the Anniversary Effect—how our bodies seem to re...

Erin and Cinnamon are taking a beat to catch their breath after a wild ride through 2024. Five weeks of non-stop travel, trainings, and conferences? Yeah, they’re officially ready to park their suitcases, hang out with their families, and enjoy the holidays without living out of a suitcase. But don’t panic—they’re not disappearing completely! While there won’t be new episodes until the first Wednesday of 2025, they’ll still be working behind the scenes, recording fresh content, and connecting w...

In this episode of After the Tones Drop, we talk to Ryan Mink—former Army infantryman, law enforcement officer, and now a financial planner who actually gets it. This guy has seen it all, from the chaos of the battlefield to the mayhem of the streets, and now he’s using that hard-earned wisdom to help first responders stop screwing up their finances. Ryan’s no stranger to stress, and he’s using his unique background to show Ohio’s public servants how to plan for the future without losing their m...

In this episode of After the Tones Drop, we share the powerful story of Chris, a deputy chief with over 30 years in the fire service, and his wife Tara, an educator with a 25-year career. Their journey has been marked by the challenges of a demanding career, mental health struggles, and the strength needed to maintain their marriage and family. Chris’s mental health struggles peaked in 2021 when he found himself on the brink of suicide. An unexpected comment from Tara and an intervention by thei...

In this episode, Cinnamon takes us through a concept that’s as frustrating as it is relatable: foreboding joy. Ever had a moment of real happiness, only to be hit with a gut-punch of worry about when it’s all going to come crashing down? Yeah, that’s what we’re talking about. Dr. Brené Brown coined the term, and Cinnamon’s here to break it down for all the first responders out there who know the dance all too well. For first responders, foreboding joy is almost second nature. You finally get a q...

Welcome back to another episode of After the Tones Drop! Today, we’re revisiting and re-releasing our second ever episode because, unfortunately, even after two years, the myths surrounding therapy are still holding on strong. Erin and Cinnamon dive deep into these misconceptions, especially within the first responder community. If you still think therapy is all about lying on a couch while a therapist silently nods, it’s time to bust that myth wide open. In this episode, we’re getting real abou...

This episode isn’t your average fitness chat. Erin and Cinnamon sit down with Monica Crawford, the brains (and brawn) behind Five-O, Fierce, and Fit, an online fitness and nutrition coaching biz that’s all about getting female first responders strong, healthy, and thriving. Monica’s been through the ringer herself—working in a toxic police department that was tanking her mental and physical health—so she knows a thing or two about what it takes to pull yourself out of the gutter and level up. ...

In this episode of After the Tones Drop, Erin and Cinnamon sit down with Keith Hanks, a retired firefighter and EMT who’s seen more chaos and tragedy than most of us can even imagine. Keith doesn't hold back. We're talking childhood trauma, losing his first wife, 21 years on the frontlines as a firefighter and EMT, and getting slammed with a diagnosis of complex PTSD. The guy’s been through hell, and he’s still standing, fighting to break the stigma around mental health, addiction, and suicide i...

In this solo episode of After the Tones Drop, Cinnamon takes the mic to talk about a topic that might seem simple on the surface but is a huge issue for first responders—sleep. We all know sleep is important, but as Cinnamon explains, for those in the service, the lack of quality sleep goes far beyond just feeling tired. Sleep affects everything from mental health to decision-making and even physical recovery after those long, grueling shifts. Cinnamon dives deep into the mental health effects ...

In this episode of After the Tones Drop, Erin and Cinnamon take on a question from a hotline caller who is a newly minted 21-year-old firefighter who's asking something we don't hear often enough: “Should I even start drinking when I see what it does to everyone around me?” We know how it goes in the first responder world—drinking is practically a rite of passage. But what if it doesn’t have to be? What if you could dodge the hangovers, the regret, and the potential slide down a very slippery s...

In this powerful episode, we sit down with Marian Cosgrove, a law enforcement officer whose story is nothing short of extraordinary. From a childhood filled with both joy and profound trauma to navigating the complexities of failed marriages and a challenging military career, Marian faced a critical choice: succumb to self-destruction or fight with every ounce of strength she had. Marian opens up about her struggle with alcoholism, a crutch that became both her comfort and her curse. She shares...

This one’s gonna hit close to home, so if you’re easily offended, you might want to sit this one out. Thanks to a brave listener who reached out via email sharing her personal experience as a corrections officer, we’re taking a hard look at something that’s been festering in the world for too long—ageism and gender bias. Yeah, it’s not a comfortable topic, but that’s exactly why we’re diving into it. Let’s face it: at times, our young recruits and female first responders are getting treated lik...

Today’s episode is a masterclass in mental toughness and leadership straight from the mouth of a firefighter-turned-Marine-turned-firefighter who’s making waves in the world of first responder wellness. Meet Chief Jason Corthell—a guy who’s not just walking the walk, but kicking down doors to get the mental health conversation started where it matters most: in the firehouse, on the battlefield, and inside the hearts and minds of those who serve. Chief Corthell isn’t your run-of-the-mill fire ch...

Get ready for a powerful new episode of After the Tones Drop. This week, we’re diving into the raw, unfiltered reality of what it means to be a first responder on the edge. We’re bringing you a call from the other side of the world—from a fourth-generation first responder who’s staring down the barrel of uncertainty, fear, and the haunting question: “Who am I without this job?” This isn’t just another story from the past; this is someone in the thick of it, fighting to find a way through. You’l...

Welcome to the fast lane of trauma recovery, where we're not just talking about any old therapy—we're spotlighting Accelerated Resolution Therapy (ART), and believe me, it's as revolutionary as it sounds. Picture a therapy that's the Tesla of mental health: sleek, speedy, and effective, cutting through the noise without dragging you through the mud of your past again and again. ART is changing the game, and your hosts Erin and Cinnamon are ready to break it all down for you. Today's episode isn...

Welcome back to the show where we dive deep into the unseen world of 911 dispatchers with none other than Ricardo Martinez II, the storyteller and force behind 'Within the Trenches' and the #IAM911 movement. Today, Ricardo joins us to shed light on his 13 years on the front lines as a dispatcher and supervisor, his ongoing efforts to highlight the critical role of dispatchers through his podcast, and the global impact of the #IAM911 movement. Ricardo passionately discusses the necessity of recl...

This episode is for anyone who’s faced the darkness and found the courage to seek the light. It’s for the warriors, the wounded, and anyone who believes in the power of second chances. Today’s guest is the ultimate comeback kid, Rocco Besednjak—a retired cop and Navy vet who stared down the barrel of despair and came out the other side swinging. Rocco’s story isn’t just a tale of survival; it’s a saga of transformation. After being medically retired due to severe injuries, Rocco faced the gut-w...

Ever been in a situation where you expected someone to react a certain way, and when they didn’t, you found yourself ready to go into fight mode? Yeah, that’s biological rudeness for you. It’s your autonomic nervous system flipping the switch to defense mode when your expectations aren’t met, and it’s a surefire way to create misunderstandings and conflicts in relationships. But here’s the kicker—understanding this can help you override those automatic responses and communicate more effectively....

Grab your headphones! In today’s episode, we sit down with Nicole Junkerman, whose incredible journey from police officer to certified Death Doula and Grief Recovery Specialist is nothing short of inspiring. She’s here to talk about her transformation and how she's helping others find peace in their final moments through her venture, Positive Passing, LLC. Nicole started her career wearing a badge, dedicated to serving and protecting. But after an injury forced her to hang up her uniform sooner...

Gear up for a stellar episode of After the Tones Drop where we're hanging out with Ryan Dedmon. Ryan isn't just any guy; he's a retired police dispatcher turned big-time educator at the 911 Training Institute. Back in 2012, he snagged the title of “Telecommunicator of the Year,” and since then, he's been all about teaching first responders how to handle the rough stuff that comes with the job. Ryan's got some serious creds with a Master's in Forensic Psychology, and he's out there teaching at G...

In this special solo episode, Cinnamon takes over the podcast, bringing energy and heartfelt insights. Reflecting on a whirlwind 2024 of travel and engagements, she shares the wisdom she's gathered. Cinnamon expresses initial nervousness but quickly finds her groove, enjoying the comfort of home and life's little joys. The episode centers on Cinnamon's top 25 life lessons, each a golden nugget of wisdom. She discusses the courage to quit when necessary, the peace in letting people do what they ...