Category: Plan Your Fitness

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Fitness Monday – The Power of Balance

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RockBalancingByKingzoot

School’s Out For Summer!!

While this means I still report for duty Monday morning, it does mean the kiddo is out for the next few months. How does this challenge the quest to become fit? Well, the hotter it becomes, the more kiddo seems to enjoy snacks inside while watching TV. Yes, I have been known to watch a few episodes of Barney while sharing snacks from his bowl.

This week, and the wonderful Memorial Day weekend was spent cycling through the open sugarcane fields lining my city. I’ve enjoyed returning to my bike. I’ve cycled for years and always found it a great way to shred pounds while allowing for the well-timed carb load!!

I’ve finally put my ego aside and begun attending regular yoga classes. WOW! what I have missed in the way of breath and balance control. The stretching will only help my cycling and the ability to hammer the pedals longer at a higher Heart Rate.

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Fitness Monday – The Power of Proper Nutrition

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soccer-kiddoI’m Shaping Up; Week 12

What happened to Week 11 you may be asking? Well, more travel equals less time to write, but well needed rest from most activities.

I have also decided to stop obsessing over the scale for a few weeks. My low-end weigh-in of 208 was so welcomed, but it made the slight bounce during travel too stressful.

It’s funny that after monitoring your caloric intake and physical output, you can tell where your body falls along the numeric tell-all.

Week 12

Here’s to holding each other accountable when the couch looks inviting and the snacks endless. Continue reading

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Fitness Monday – The Power of Success

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weightI stood on the scale while exhaling as hard as I could. I was hoping to end this week around 210lbs. I had not even smelled a carb all week, and enjoyed a solid return to my eating strategy. Looking down, I cannot say I was disappointed. Just the opposite, I was shocked. I was at 208 lbs, and not seen the “single digit” side of 200 since my weight marched upwards over two years ago.

I popped into the kitchen and grabbed the dreaded BP cup, and yep, in the 130’s over mid 90’s! this is the most key indicators in my quest to regain a healthy lifestyle.

This past weekend was our annual Thibodaux Volunteer Fireman’s Fair. When I tell you the food was amazing, it was amazing. I packed my… Continue reading

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Fitness Monday – The Power of Perseverance

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Created at Automotivator.com

Created at Automotivator.com

Perseverance is a key quality in law enforcement resilience and it is also a very helpful quality in police fitness training.

What is resilience?
Resilience is defined as the ability to bounce back from adversity, being elastic and having the capability to endure hardships.

Resilience is what we in law enforcement have to strive for in order to survive our careers with a sound mind, body and spirit.  It is what we need to be able to muster to be able to function well enough to enjoy many more happy and productive years after retirement from the job.

At CopsAlive.com we promoted the concept of Tactical Resilience which is a set of comprehensive wellness systems layered over each other, and working in concert, to build a healthy and effective law enforcement people and organizations.

The concept of tactical resilience is about creating effective wellness tactics that combine to develop efficient habits, that in turn construct superior survival, and performance, systems which promote healthy, competent and professional law enforcement officers.   One of those individual wellness tactics is the ability to persevere.  As in the old saying: “When the Going Gets Tough, The Tough Get Going!”.

Our CopsAlive Fitness recommendation is for you to find the mental toughness needed to… Continue reading

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Fitness Monday – The Power of a Mentor

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In law enforcement fitness a mentor can be one of your most effective tools to getting in shape and staying that way.

Our CopsAlive Fitness recommendation for this week is find a mentor to help you with your fitness. As you have read in the past few weeks Scott has asked Lt. Kim Lane to help him with his nutritional planning and Rae has been receiving advice from April Lea Gellatly a professional Triathlete & Atlanta-based Fitness Professional for CNNFitNation & a USATriathlon Certified Coach.

Mentoring is a relationship between two people where the more experienced, or more knowledgeable, person guides the less experienced or knowledgeable person as part of a personal developmental process. That process whether it is formal or informal is used for the relaying of knowledge, wisdom and support.

Mentoring is becoming much more common in many areas of business, commerce and even law enforcement. In the areas of health and fitness mentoring can be very effective in keeping you on track and guiding you based upon your mentor’s experience. It gives you support and encouragement and helps you get through those tough times when you want to quit.

Obviously, the more advanced version… Continue reading

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Fitness Monday – The Power of Commitment

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huddle1_600

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… Continue reading

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Fitness Monday – Training for Willpower

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scott-chin-upEDITORS 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. 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, 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… Continue reading

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Fitness Monday – The Top 5 Reasons to Get Fit

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Crawfish a South Louisiana Tradition

Crawfish A South Louisiana Tradition

Shaping Up!

Awesome Monday to all & it’s time to change the weekly title of this positive effort. I’m Shaping Up is just what it describes. I’ve been blessed to gain encouragement, training and diet support needed to launch a sensible approach to regaining my fitness.

Last week I introduced you to Lt. Kim Lane of the Thibodaux Police Department who volunteered to help with a diet that I could understand and most importantly; follow. It’s been a solid week and I have not strayed from this diet! If you can only imagine how much I love late-night ice cream, you would truly be impressed with this nutritional accomplishment.

Eating 5 to 6 times per day, I’ve yet to become… Continue reading

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Fitness Monday – Have Backup

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gymLast week was the most consistent training I’ve had in the last two years. Combinations of running, weights and cycling are benefits for committing to regaining holistic health. Being held accountable and supporting friends in their efforts also helps. It does require a lifestyle change to change your lifestyle.

While the exercise has returned to being enjoyable and I am doing better at scheduling my time more wisely, I’ve not had the same success in dieting. Continue reading

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CopsAlive.com Fitness Monday

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trail-bikingsmEDITORS NOTE: This is fitness week three as CopsAlive.com follows Police Chief Scott Silverii, Ph.D. on his quest to lose weight and get into better shape. 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, 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.

Last Monday I announced my partnership with CopsAlive.com. It also meant the added pressure of extra accountability and less breaking my diet and exercise commitments. Unfortunately, pressure does not lock the freezer from late night ice cream binges.

I did however, use the BMI link and measure everything spreadsheet to set goals and monitor my intake and activities. John Marx has included more great information and we all encourage you to join us in setting goals for regaining a physical, emotional and spiritual level of health.

Here’s to holding each other accountable… Continue reading