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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.
Oct
10

Dear Gym: You're Not Hard or Intimidating!

I received the best email this week from one of my clients during this current Fit For Duty Challenge & I really wanted to share it with everyone. It really changed my outlook for the rest of the day. I really wished that when I had starting working out in the gym that this was the mindset that I went in with!   "Going to the gym is not : Difficult aka Hard and intimidating. I'm not intimidated by the pretty skinny girls i...
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  533 Hits
533 Hits
Oct
10

"Together, We'll Get Through This" with The BOLO Crew and Doctor's G and M

​ In this episode of The BOLO Podcast, we're a little over seven days since the Las Vegas mass shooting known as "1 October." We invited back our psychologists, Dr.'s Gisette and Mike Uthoff, to help out our followers and anyone who may need some help and encouragement. The doctors want everyone to know it's normal to have different feelings and that through conversation, activity, and therapy, you can get on a road to healing. The BOLO Podcast c...
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  383 Hits
383 Hits
Oct
08

Apple Cider Vinegar A Day Keeps The Weight Away?

​We are always looking for the quickest miracle pill, diet, trick, you name it to lose weight. In one of our recent podcasts I was indiscreetly tagged to start looking into this new craze. So I decided that instead of just writing about my findings I was going to reluctantly give it a go and try it out for a week!  The promise I found was that I was going to lose weight in 1 week, all I had to do was drink this concoction 2-3xs a day! The pi...
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  693 Hits
693 Hits
Oct
07

Clean Peanut Butter Chocolate Chip Blondies

Ingredients ​1 can garbanzo beans 1 large ripe banana 1 scoop whey protein (I prefer vanilla) 2-3 tbsp raw peanut butter 1 egg 1/4c sweetener 1 tbsp honey 1 tsp vanilla extract 1 tsp baking powder 1/4 tsp baking soda 1/2c chopped nuts (optional) 1/2c (or more) dark chocolate or carob chips ​Not all deserts are created equal! Here is one to satisfy your sweet tooth! Take this to all the holiday parties that are coming up & no one will know the...
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  505 Hits
505 Hits
Oct
03

"Infidelity; No One Ever Said It Was A Good Idea" with Doctors Gisette and Mike Uthoff

​ In this episode of The BOLO Podcast, psychologists, Dr. Gisette Uthoff and her husband, Dr. Mike Uthoff speak about the evil topic and all too often the stereotype of infidelity and cops. You'll learn about why infidelity happens within the law enforcement community, how to repair your relationship after cheating happens, and how to reveal it to your spouse. The show takes a slight turn when Mike gets on the topic about the NFL taking a knee du...
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  371 Hits
371 Hits
Oct
02

Dining Fit While On Patrol

  It is that age old problem that you want to lose weight but don't know where to start. You are too busy to pre make your food and you are unwilling to eat out of Tupperware. Driving through is usually your way to get through the day right? Sound familiar? Before I get started here is my little disclaimer. The healthiest way to go will always be making your own food, your own self. You will know EXACTLY what is being put in to your food wit...
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  916 Hits
916 Hits
Sep
26

"Locker Room Talk" with Mike, Tamrin and Juicy

​ ​In this episode of The BOLO Podcast, Mike is back from the river and has a few things to get of his mind after hearing last week's episode with Tamrin and Alan aka "pumpkin". We are discussing social media background checks when applying for police and fire departments and how it can affect your eligibility or even resurface when under investigation. Things get heated as Tamrin speaks out passionately against the NFL wanting to protest law enf...
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  358 Hits
358 Hits
Sep
23

Sweet Sensations

What is always in briefings, forever within the reach of dispatchers' fingertips and is always present at every type of holiday? If you named any type of sweet sugary substance, you would be correct! Sugar is overflowing in foods all around us, but did you know that sugar is an addicting food? Studies have shown it is eight times more addictive that cocaine! That is completely insane right? I am going to talk to you about some of the crazy names ...
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  698 Hits
698 Hits
Sep
19

Protein Pancakes

​ We've all heard that breakfast is the most important meal of the day. Eating a high-protein breakfast supports brain function and leads to increased alertness throughout the morning. But what do you do when you are tired of the same old egg whites and Turkey bacon? Have you considered Protein Pancakes? Pancakes are getting a healthy makeover with high-protein ingredients. Protein pancakes can be made in several different ways with several diffe...
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  923 Hits
923 Hits
Sep
19

"Packing Heat" with Detective Jon Monroe

​ ​In this episode of The BOLO Podcast, we spoke with Detective Jon Monroe. Jon shared his knowledge about concealed carry and he gave solid information on CCW's on the civilian side and carrying off duty for officers. Jon has 15 years of law enforcement experience and does some pretty awesome firearms training with his company Tokoleshe Tactical Solutions . He is the lead firearms instructor at his department, sniper on the SWAT team, was an exp...
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  308 Hits
308 Hits