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.
Monica’s story is classic: she was done with the toxic grind and ready for a change when a Facebook ad practically threw a business idea in her face. Fast forward, and now she’s running Five-O, Fierce, and Fit, helping women just like her navigate the chaos of shift work, admin headaches, and the pressures of staying fit in a field that doesn’t always play nice. And let’s be clear—Monica’s not here to sell you a one-size-fits-all solution. She’s got a custom plan for you based on your life, your goals, and the absolute mayhem that comes with the job.
But here’s the twist: Monica’s “pyramid of priorities” isn’t what you might think. It starts with sleep (yeah, you read that right), then self-care, THEN nutrition, and finally, fitness. Why? Because if you’re running on fumes and think deadlifts are going to save you, you’re in for a rude awakening. Monica’s been there, done that, and she’s here to tell you—if you don’t have the foundation, you’re just digging yourself into a deeper hole.
Her book, Thriving Inside the Thin Blue Line, gets real about the struggles women face in law enforcement—everything from emotional abuse to the constant battle to prove yourself. Pound for pound, women in this field have to be stronger, faster, and just plain tougher, and Monica’s all about leveling that playing field. She’s got a no-BS approach that says: you might not be able to change your environment, but you can take charge of your response, your health, and your future.
And for those who think it’s all about hitting the gym, think again. Monica’s here to break it down—sleep and self-care come first because, without them, no amount of bench presses or protein shakes wil
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DISCLAIMER:
After the Tones Drop has been presented and sponsored by Whole House Counseling. (https://whole-house.com/) After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources (https://www.afterthetonesdrop.com/p/resources/) page for an abundance of helpful information.
ATTD Music Credits (Music from #Uppbeat):
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• https://uppbeat.io/t/paul-yudin/breakthrough
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