This highly interactive workshop will introduce the four pillars: Physical Fitness, Rest & Recovery, Hydration, and Nutrition. Pillar 1 teaches attendees to focus on exercises and movements that are functional for the job of firefighting. Pillar 2 is broken down into active and passive recovery. Examples are provided for improving recovery from training and improving passive rest for improved health. Pillar 3 includes a discussion of the physiological and cardiovascular effects of dehydration, practical tips on proactive hydration, and how proper hydration can help reduce cancer risk. Pillar 4 is putting the right foods in the right amounts in our bodies to stay healthy and perform at optimum levels. Tips for nutritional success and weight loss are shared.