Scott Silverii’s “I’m Shaping Up; Week 7”
213, 137, 99 – HIKE! While losing a healthy level of fitness is not a game, it is fun and challenging to develop creative ways to regain it.
Racquetball, stadiums, dodge ball(?) Yep. Actually I watched.
I have mostly maintained strict adherence to Lt. Lane’s diet plan, but when the Kiddo is asking for his traditional Thursday night out at his favorite pizza place, I did have part of a child’s pepperoni. Of course, I’m not the reigning Ms. Louisiana like Kim is, so I ate it without guilt.
Back to the fun parts. Those huddle numbers are my weight, and BP. I’m stoked to see my… numbers enter this range. Took the BP after a neighbor called to say there was a peacock in the back yard.
Now if that doesn’t get your BP up, then nothing will. But even after a few fence climbing adventures to spot the elusive bird, and making sure the neighbor’s dog did not eat it, those numbers are much improved.
Copyrights 1989 Technos Japan Corp./CSG Imagesoft
Week 7
Here’s to holding each other accountable when the couch looks inviting and the snacks endless.
Weight
– 213 lbs (Was at 219.6 lbs in week, but whose counting? I Am!!)
Exercise
– Give you the quick over view, D-Ball game starts in 20 minutes. Another consistent week of smart and safe exercise. Pre-planning meals affords more control over time, so I have been able to wake up earlier to get my training in when I know there is work related duties in the evening. – Running (jogging actually), weight lifting and a variety of sports to make it fun.
Eating
– The great thing about a diet plan that is spelled out is the planning & preparation. I have had a little difficulty eating all the food required each day. that is an ironic claim to have trouble eating ALL THAT FOOD while on a strict diet. But it is true.
– Overall, an awesome week of using food as fuel instead of comfort.
UNO Ring & BP
– Taking that ring off at will, and without the bloody knuckle! BP getting cozy in the 130s range. Consistency.
Monday – Sunday Goals:
– I will be challenged this week. I’ll be in San Fran & Sacramento all week presenting a workshop for cops. Hotel living “was” fun for college spring breaks, but it makes exercise and eating right a chore. I’ve packed food and charted out running paths. I hope to not lose stride when mixed with the crew.
– Weight at 212 lbs (I have to be realistic and try to maintain where I am)
– Make sensible food choices since every meal will be eaten in restaurants and airports.
How are your efforts going? Don’t just read this and dismiss it. Make a commitment today. You have peer support, CopsAlive.com expertise, and a champion fitness advisor all ready to help.
Our CopsAlive Fitness recommendation is to remind you that if you truly want to make a change in your life you need to first make a commitment. A commitment is a contract you make with yourself or someone else and it gives you the ability to leverage action from your goals. The tough part is creating a process to fulfill your commitment.
“Opportunities multiply as they are seized.”
Sun Tzu
So, how do you go from goals to a commitment?
You need to create a system for success. A system can be as simple as a series of processes, accomplished using a checklist.
For example: To get ready for your work shirt you assemble your uniform, put on your pants, put on your shirt, pin on your badge, put on your duty belt etc. That is a system. When you do this often enough it becomes a habit.
What you did was string together a series of small objectives to get to your goal. Fulfilling a commitment to your self like improving your level of fitness is no different than brushing your teeth. You need to decide what your end result will look like and then create the steps you need to accomplish to get there. Make those steps small and easy to accomplish so that you will make progress and finally create steps to remind and support yourself as you move toward your commitment. Perhaps reminder notes on the bathroom mirror of refrigerator door.
I like a quote that is variously attributed to:
Johann Wolfgang Von Goethe – The German writer, artist, and politician or W.H. Murray – The Scottish mountaineer and writer:
“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favour all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamt would have come his way.
Whatever you can do or dream you can, begin it.
Boldness has genius, power and magic in it!”
On his website Deepak Chopra has written:
“Commitment is the ultimate assertion of human freedom. It releases all the energy you possess and enables you to take quantum leaps in creativity. When you set a one-pointed intention and absolutely refuse to allow obstacles to dissipate the focused quality of your attention, you engage the infinite organizing power of the universe.”
He lists 5 of the most common decisions that keep us from totally engaging in life. Read more here:
http://www.chopra.com/ccl/to-have-more-give-all-unleash-the-power-of-commitment/#
“You have to believe in yourself.”
Sun Tzu
Read more at http://www.brainyquote.com/quotes/authors/s/sun_tzu
So what is it that you want to accomplish physically, mentally emotionally or spiritually?
In order to accomplish our goals we need to create a plan and set it into writing. If you would like to get started right now you can CLICK HERE to download our CopsAlive Life and Career Planning Worksheet
This worksheet doesn’t include fitness goals so you should write a separate page to include those goals. Good luck!
As we have mentioned, in addition to Scott and Kim, we are also following Rae Timme and the CNN Fit Nation promotion. Rae is a 57 year-old mother of three and a 25 year corrections officer who now serves as the warden of a medium custody men’s prison for the Colorado Department of Corrections. Every year CNN selects iReporters to race in a triathlon with Dr. Sanjay Gupta and the Fit Nation team. This year we’re giving six lucky readers a road bike (with all the necessary accessories), a wet suit and a gym membership to help them prepare for the Nautica Malibu Triathlon on September 8.
http://www.cnn.com/SPECIALS/fit.nation/
Rae said on the CNN site that she has read all the scary statistics about the mortality rates of people who work in corrections and found that they have the second highest mortality rate of any job; on average, a corrections officer’s 58th birthday will be their last. That motivated her to apply for the CNN Fit Nation team.
Rae has been working to build her level of fitness with swimming this week and Tweeted: LOVE swimming at Pueblo Athletic Club! Thanks so much to my mentor, #RobArchuleta@addict2athlete!
Yeah Rae, keep up the good work!
Photo Credits:
http://brightblueline.files.wordpress.com/2013/04/huddle1_600.jpg
http://en.wikipedia.org/wiki/File:Super_Dodge_Ball_%28NES_cover%29.JPG
Copyrights 1989 Technos Japan Corp./CSG Imagesoft
EDITORS NOTE: Our Fitness Monday articles are an ongoing feature as CopsAlive.com follows Police Chief Scott Silverii, Ph.D. on his quest to lose weight and get into better shape, and Lt. Kim Lane as she prepares for the NPC Masters Nationals in Pittsburgh, PA. We are also keeping track of Warden Rae Timme with the Colorado Department of Corrections, a member of the CNN Fit Nation Team, as she prepares for the Nautica Malibu Triathlon on September 8. We all know that fitness is critical in law enforcement, but we don’t always do what we know is right. Over the next couple of months you can follow Scott, a Police Chief; Kim a Patrol Shift Commander; and Rae a Department of Corrections Warden, as they open up their lives to you. We invite you to also participate in any way that you choose to improve, your fitness and, your ability to survive a career in law enforcement. We also encourage you to support Scott and Rae with your comments, emails, Tweets and Facebook entries.
Follow Rae on Twitter at: @TriHardRae
Follow Scott on Twitter at: @ThibodauxChief
Please encourage them and let us know about your efforts at improving your fitness in the comment boxes below
CopsAlive is written to prompt discussions within our profession about the issues of law enforcement career survival. We invite you to share your opinions, ask questions and suggest topics for us in the Comment Box that is at the bottom of this article.
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