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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.
Sep
17

Bottoms Up?

When don't you see alcohol at a police function? I think it is safe to say that we are never near a shortage of alcohol. It is also understandable then to understand why alcoholism is at a higher rate among law enforcement officers than other jobs. Everyone has their ups and downs. It is normal and it is natural. Then add in the pressures of law enforcement. Officers not only have to cope with the day to day stress of life in general, they now ha...
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1142 Hits
Sep
12

Stretching For Your Health

Back pain and strains affect everyone at some point in our lives. The numbers tend to increase significantly for Officers and Dispatchers. Officers are required to wear anywhere from 15-20lbs extra weight from all of their gear on a day to day basis. This gear places extra stress on their neck and their spine. The foot pursuits, the extended periods of standing in boots with little to no cushion or arch support, and then sitting in vehicles with ...
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  704 Hits
704 Hits
Sep
12

"Have A Seat On The Curb," with Officer Ryan Tillman

​ ​In this episode of The BOLO Podcast, we're speaking with Ryan Tillman about repairing the image of the badge. Ryan has been an officer for four years and not only works in patrol, but is a member of his department's honor guard unit, recruitment team, and is a law enforcement explorer adviser. Ryan started teaching teens about his negative experiences with law enforcement. He found his message was being received positively, and he felt he had ...
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  327 Hits
327 Hits
Sep
05

"Just What The Doctor Ordered" with Dr. Tina Wang

​ In this episode of The BOLO Podcast, we spoke with Dr. Tina Wang about holistic medicine and healing treatments. Dr. Wang specializes in regenerative medicine, such as stem cells and PRP, and wellness, physical therapy, exercise, and conditioning. She also works with the military and law enforcement as they improve their tactical strength and conditioning. Dr. Wang is well versed in intermittent fasting and ketogenic diets. Mike and Tamrin answ...
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  294 Hits
294 Hits
Sep
01

Asian Shrimp and Noodles

​ There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out. All of the flavors, none of the guilt...yes please! Courtesy of RealHealthyRecipes.com Servings: 4 Here's what you need For the Coconut Amino Sauce: ⅓ cup coconut aminos 2 teaspoons garlic, minced ½ teaspoon liquid stevia 1 Tablespoon c...
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1160 Hits
Aug
30

Tabata Workouts; 4 Minutes To Total Exhaustion

​ The excuse I don't have time to work out does not work around here anymore. Try telling me you don't have 4 minutes to spare…that's probably…no I am not going to say probably…I'm going to say IT IS less time that you spend on social media or watching TV. You have the time but do you have the determination? Are you up for this 4-minute challenge? Tabata training is one type of High Intensity Interval Training (also known as HIIT). Each...
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859 Hits
Aug
29

"You're Not Alone" with Dr. Gisette Uthoff

​ ​In this episode of The BOLO Podcast, we spoke with Dr. Gisette Uthoff. Gisette has been a psychologist for 10 years and is sharing her expertise on learning how to manage and cope with traumatic incidents, PTSD, EMDR, and the stresses of being a first responder. Gisette worked the Los Angeles International Airport active shooter incident and the terrorist attack in San Bernardino, California. Mike also interviewed Stephanie Samuels of CopLine,...
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  414 Hits
414 Hits
Aug
28

Physical Fitness Qualification Test Preparation: Day 1

This is the first post of what I hope will be several in a series aimed at helping others prepare for the police physical fitness qualification test , commonly referred to as the "PFQ." It is also known as the physical agility test ("PAT") or simply, the "PT" test. My goal is to be real and show those interested in getting into the police academy, that through proper training, nutrition and mindset, how easy it is to make your dreams a reality. B...
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  1188 Hits
1188 Hits
Aug
28

Supplement Series: Pre-workout

​ Sports supplementation has become extremely popular in the past couple decades ever since the world was introduced to some of the biggest names in the health & fitness industry including: Arnold Schwarzenegger, Ronnie Coleman, Dorian Yates, Lou Ferrigno, and the list goes on. It seems that as the years have passed, society has built a mindset that these legendary figures of the industry achieved having these great physiques through sports s...
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  1048 Hits
1048 Hits
Aug
28

WORKING AROUND THE INJURY

Are you letting your injury be your excuse to staying out of the gym? DO NOT let your gains and hard work slip away! Here are some tips to keep you focused and training: 1. SEE A DOCTOR There is nothing worse that you can do for your body than to ignore an injury and continue to work through the pain. I know one of the phrases put out in the gym world is to push through the pain, however if you continue to push through a serious injury you run a ...
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  1283 Hits
1283 Hits