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The Team Fit For Duty Blog

The latest information about fitness, nutrition and health and the law enforcement profession is right here in our blog.
Nov
21

"Getting Tactical With Millennials" with Dr. Jace Allbright

​ In this episode of The BOLO Podcast, we're speaking with Dr. Jace Allbright; a tactical conditioning coach, specializing in orthopedic injuries and injury prevention. Dr. Allbright tailors his programs specifically for military, fire, law enforcement and EMS. He is extremely knowledgeable about law enforcement injuries and has a doctorate in physical therapy and non-traditional training methods in the gym. Mike created a video for Azusa PD that...
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  349 Hits
349 Hits
Nov
20

Maintain Don't Gain

It is that time of year again, when the hustle and bustle begins. The seasons are changing. We are on the go now more than ever. We gather around one table after another surrounded with loved ones and enjoying one delicious course after another. Then before we know it, we've gained weight, again. It's that age old problem of feeling guilty each year after year about our holiday weight gain. This year we can give ourselves a di...
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  638 Hits
638 Hits
Nov
14

"Fighting The Keto Flu" with Tamrin and Mike

​ In this episode of The BOLO Podcast, Mike and Tamrin are discussing the effects of "keto flu" and why it happens when making the transition to a ketogenic diet. Tamrin is giving Mike tips on how to overcome keto flu and push through his plateau after dropping some serious pounds since getting back on track. With the holidays right around the corner, the hosts go over what plan you should have to go into holiday festivities and how to not let a ...
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  350 Hits
350 Hits
Nov
07

"Chicken Fingers and French Fries" with CrossFit Athlete Ashby Johnston

​ ​In this episode of The BOLO Podcast, Ashby Johnston has returned to The BOLO Studio and is giving us the rundown on her experience as a 14 year old competing in The 2017 CrossFit Games in Madison, Wisconsin. She explains to us where she fell short, the events she excelled in, and the aspirations she has moving forward in CrossFit as an athlete. Coach Mike of CrossFit pandemic explains the approach he took in training Ashby and how she has chan...
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  381 Hits
381 Hits
Nov
06

Drop The Phone, The Excuses And Give An Hour To The Gym

There are so many reasons that are made up as to why we can not work out. We constantly give reasons and excuses time and time again until we are blue in the face. What it boils down to is that you need some motivation, some determination, or a reason to get you butt in gear and do some work for an hour. So lets take away some of those excuses and give you some reasons to keep you motivated! First and foremost we all can agree that we are in...
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  582 Hits
582 Hits
Nov
03

Coming Back With A Vengeance.... and Biscuits and Gravy

In the latter part of August, I posted an article here on Team Fit For Duty titled "Physical Fitness Qualification Test Preparation: Day 1." The purpose of the article was to follow a pre-academy workout routine so others could see that it was possible to overcome challenges and barriers, as they aim for the goal of working in law enforcement. Police physical fitness is probably the most crucial parts of the profession. It helps in every aspect o...
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  906 Hits
906 Hits
Oct
31

"Push-ups Anyone?" with Tamrin and Mike

​ In this episode of The BOLO Podcast, Mike and Tamrin are on location at CrossFit OuterLimits for the fundraiser for Officer Michael Gracia and his fiancé Summer, who were both injured at the Las Vegas shooting at Route 91. This was Tamrin's first time setting foot in a CrossFit gym and Mike is just getting back in the game, but these two took on the challenge! So who do you think took it? Team Tamrin took it this time leaving Mike in the dust a...
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  320 Hits
320 Hits
Oct
24

"Fat Mike Is Back" with The BOLO Crew

​ In this episode of The BOLO Podcast, we're speaking with Greg and Dena Clinton who are the owners of CrossFit OuterLimits in Ontario, California. CrossFit OuterLimits is doing a fundraiser and calling out all local police departments, fire departments, and whoever wants to come workout to support and donate what they can to Officer Gracia and his fiancé, who were injured in the Las Vegas shooting. CrossFit is a workout that anyone can do! Wheth...
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  280 Hits
280 Hits
Oct
18

Supplement Series: Protein

​ After beginning your fitness journey, you'll likely hear about protein that many say is essential to take after exercising. Many people take protein after their workout to prevent any muscle damage, increase protein synthesis and increase muscle growth. The reason for drinking protein after a workout is mainly due to the fact that post exercise your muscles are malnourished. This way it provides a quick and efficient way of feeding the muscles ...
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  882 Hits
882 Hits
Oct
14

Pantry Purging & The Switch Witch

If your wondering where to start on your weight loss journey or health kick, look no further than your kitchen! I am sure that your pantry is cluttered, unorganized and full of items with an indefinite shelf life ready for your snacking pleasure. If this isn't bad enough the holidays are upon us and soon we will be restocking with sweets and being sent home with even more from parties or from work.  I am going to get you started on your pant...
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  650 Hits
650 Hits