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Mike Bires - Co-Founder/CTO of TeamFFD

Welcome to my blog here on Team Fit For Duty. I hope I can inspire you and keep you motivated as you travel alongside my journey of becoming healthier, and I can't wait to join you on yours!
4 minutes reading time (869 words)

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

Keto 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 of your life, both on the job and in your personal life. If you notice in the article I wrote back in August, I asked that you join me on my mission, so I "won't let you down." I'm sad to report I didn't continue on the mission, which let both the readers down and more importantly, myself down. 

Where I Went Wrong

I fought getting back in the gym, for a simple reason. That reason was the embarrassment. 

I made significant progress between November of 2016 and June 2017. I was working out multiple times a day, and eating the right foods. Then, the summer hit, and it all went to hell. I began enjoying beers in the sun, and the typical burgers, pizza, chips, and sodas with the kids while we vacationed. I stopped going to CrossFit because quite frankly, we were on the road. Even though I knew better and could have done my own WODs, I just chose not too. 

Overcoming The Ridicule

I walked into my gym for the first time last week. I dove right into the workouts and found one big thing missing from the gym; there was no ridicule or embarrassment. I was welcomed back like I was long lost member of the family, and was embraced with smiles and thumbs-ups. This inspired me and made me realize what I was missing, which was my fitness family.

The fear I had in my head was a non-existent force. Just like so many things in life, we make mountains out of molehills. 

Losing Weight On Biscuits And Gravy

You heard me right. I started a four-point assault on my weight loss. I combined all of the information I had heard from multiple sources into one plan, and so far, it's working amazingly well.

First, I am doing intermittent fasting. If you're not familiar with this technique, you mostly eat 8 hours out of a 24 hour day and fast the remaining 16 hours. This allows the fat burning hormone HGH to take precedence over the insulin hormone, which blocks fat burning.

Second, I am doing the Keto diet. Strange as this might sound, It consists of 75% fat, 20% protein, and 5% carbs. There are far better experts out there than myself to explain it, so I would recommend you go over to https://www.dietdoctor.com/low-carb/keto to learn more about it.

Today, I had biscuits and gravy with a keto friendly recipe. The wife and kids couldn't get enough of it, and they almost ate my whole meal.

Third, I'm doing an apple cider vinegar, cayenne pepper, lemon drink spotlighted by Thomas DeLauer in the video below.

Last, I'm doing HIIT - High-Intensity Interval Training, which is proven to burn more calories than other forms of exercise continuously. 

The Two Week Report

After two weeks, I can say my energy is way up, my gut is shrinking, and I have a general feeling of overall well-being. I'm walking and running better, and most importantly, I'm taking steps to prolong a healthy lifestyle. 

Pssst.....You Want The Recipe, Don't You?

​So if you want to try the biscuits and gravy recipe Trainer Tamrin gave me, here you go!


This recipe is from Ruled.Me.

Servings: 4

4 ounces breakfast sausage
2 tablespoons butter
1 cup heavy cream
½ teaspoon guar gum
Salt and pepper to taste

  1. Add sausage to the pan and let brown on all sides. Remove when cooked. Leave grease in the pan.
  2. Add 2 tbsp. butter to the pan and let it melt. Then, add heavy cream to the pan. Stir it as it bubbles.
  3. Add the guar gum to the pan and stir vigorously until thickened.
  4. Add sausage back into the pan and stir together. 
  5. Pour gravy and sausage over the biscuits and enjoy. 


This recipe is from Keto Connect.

Servings: 1

1 tbsp Butter
2tbsp Coconut flour
1large Egg
1tbsp Heavy Whipping Cream
2tbsp Water
1/4cup Cheddar Cheese
1/8tsp garlic powder
1/8tsp Onion powder
1/8tsp Dried Parsley
1/8tsp salt
1/8tsp black pepper
1/4tsp Baking powder

  1. Melt butter in a coffee mug by microwaving for 20 seconds.
  2. Add coconut flour, baking powder, and seasonings. Mix to incorporate with a fork.
  3. Add egg, water, cheese and heavy whipping cream. Mix until combined.
  4. Microwave for 3 minutes. Immediately remove from mug and allow to cool for 2 minutes.

Heading To The Academy?

So how does nutrition help with preparing for the police academy physical fitness requirements? It's almost 90% of the battle, as without the proper fuel and nutrients, your body simply won't be able to perform at its top potential. Keep in mind though, that you can't just jump right into it and think you'll be properly fueled. If you are planning on taking the police physical fitness qualification exam (also known as the police physical agility test or physical fitness qualification exam), you should begin not only training but eating properly to get your body ready not only for the exams but the profession as well.

Drop The Phone, The Excuses And Give An Hour To T...
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