In Part 1 of our two-part Breasts and Vests series, the Tactical Trio tackles tactical vest fitting, body armor ergonomics, and the unique challenges female police officers can face when wearing duty gear for long shifts.

We’re three athletic therapists and strength coaches with more than 45 years of combined experience working with first responders. We’re sharing practical, real-world advice to help officers, athletic trainers, strength coaches, and police leaders understand why proper vest fit matters for occupational health, injury prevention, comfort, and performance.

In this episode, we discuss:

• Female-fit vs. male-fit body armor: Why different body shapes and torso lengths matter when choosing a tactical vest.
• Signs your vest may not fit properly: Constantly adjusting your gear, pinching around the neck or armpits, shoulder pain, and numbness or tingling in the hands.
• How to get a better vest fitting: What to consider when being measured, why you should wear the same type of bra you plan to wear on duty, and why you should test your fit while sitting, standing, twisting, and reaching.
• Duty gear and chronic load carriage: How your vest, duty belt, and other equipment work together to affect comfort and mobility.
• Practical strategies for neck, shoulder, and back discomfort: Simple mobility and decompression ideas to consider before and after wearing your gear.
• Breathing and nervous system regulation: How to use awareness of your breathing to support better movement, recovery, and readiness while wearing your vest.

Here is a link to a video of the Accessory Nerve Floss to help with neck pain https://youtube.com/shorts/skRUAzGoRNE?feature=share

Your body armor is essential protective equipment, but that doesn’t mean you should have to accept unnecessary discomfort as part of the job. We talk about advocating for a proper fit, exploring approved equipment options, and taking steps to support your body throughout a long shift.

Coming up in Part 2: We go under the uniform to discuss bra fitting for female officers, including the challenges of wearing a bra under body armor and practical considerations for comfort and support on duty.

Have a question about tactical wellness, body armor, injury prevention, or working with first responders? Send it to askthetacticaltrio@gmail.com.

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What is EMDR really like when you’re the person sitting in the chair?

In this episode of Ask the Tactical Trio, we’re talking about EMDR (Eye Movement Desensitization and Reprocessing) from a perspective you don’t always hear: lived experience.

Rather than giving you a clinical lecture on how EMDR works, Becky and Traci share what it was actually like to experience EMDR themselves—and their experiences were very different.

Becky sought EMDR after a traumatic first-responder incident and describes a significant change in how she experienced the memory, her physical responses, and her ability to return to situations that could have triggered those memories. She shares what surprised her about the process, what happened with physical tension in her neck, and what it was like to return to CPR training afterward.

Traci shares a different perspective. After experiencing trauma during her military service and later developing symptoms that affected her life at home, she tried EMDR more than once. Her experience wasn't the dramatic success story she had hoped for—and that's an important story to tell, too.

We talk honestly about:

• What it feels like to actually go through an EMDR session
• Why you don't necessarily have to repeatedly talk through the details of a traumatic event
• Eye movements, tapping, sound, and other bilateral stimulation
• The connection between trauma, the nervous system, and physical sensations
• EMDR may help one person but not another
• The importance of finding a clinician you trust
• What happens when a treatment doesn't work the way you expected
• Why one therapy or treatment doesn't have to be the answer for everyone
• Mental health and trauma treatment for police, military, firefighters, and other first responders

Most importantly, this conversation is about removing some of the mystery—and some of the stigma—around asking for help after trauma.

If you've ever wondered what EMDR is actually like, are considering EMDR for yourself, or work with first responders and want to better understand their experiences with trauma treatment, this episode is for you.

Real questions. Real experience. Real tactical wellness.

Remember to submit your questions to askthetacticaltrio@gmail.com!

This episode reflects personal experiences and is intended for education and conversation, not individual mental health advice. EMDR should be provided by an appropriately trained professional.

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What does it really mean to be “cleared” to return to work after pregnancy?

In this episode of Ask the Tactical Trio, we tackle a question from a firefighter and new mom of twins who was medically cleared to return to work just six weeks after giving birth—but didn’t feel physically or mentally ready to perform the demands of the job.

We talk about the often-overlooked gap between medical clearance and true return-to-work readiness for female first responders.

Tracy shares her own postpartum experiences and discusses pelvic floor recovery, urinary incontinence, fatigue, strength training, and the importance of working with a pelvic floor physiotherapist when needed. We also explore how to progressively rebuild strength, recognize when your body is ready for more load, and regain confidence in your ability to perform physically demanding work.

But this conversation goes beyond postpartum fitness.

For firefighters, police officers, and other tactical professionals, returning to duty means being physically capable of performing the essential functions of the job—not simply having a healed injury or receiving medical clearance. We discuss what a more supportive postpartum return-to-work pathway could look like and why agencies should consider individualized return-to-duty plans for female first responders.

We also talk about:

• Postpartum pelvic floor health and urinary leakage
• Returning to strength training after pregnancy
• Progressive loading and listening to your body
• Fatigue and recovery after having a baby
• Rebuilding confidence after pregnancy
• The difference between “medically cleared” and “fit for duty”
• Why postpartum recovery is highly individual
• How organizations can better support female firefighters and first responders
• The importance of giving yourself grace during recovery
• Prehab and preparing the body for pregnancy and birth

Resources Referenced:

Navigating the 'new normal': what guidelines exist for postpartum return to physical activity and sport? A scoping review

www.birthfit.com

Perinatal Periodization: Trimester Phased Training for Beginner to Elite Athletes

Whether you're a female firefighter, police officer, tactical professional, athletic therapist, strength coach, healthcare provider, or leader responsible for supporting your people, this episode offers a practical and honest look at postpartum recovery and return-to-duty readiness.

Real questions. Real experience. Real tactical wellness.

If you have a question for us, make sure to send it in to askthetacticaltrio@gmail.com!

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