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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!
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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.


I returned to working out in November of 2016, after experiencing a life-altering incident at work. I knew that if I wanted to mentally survive the incident, and finish out my career, I would need to clean up my health and fitness. I was overweight, had high blood pressure, and was under a great deal of stress. 

I have been pretty solid in making sure I worked out several times a week since then. However, I haven't been as dedicated to "me" as I should be. I wish I could workout every day, and dream about being able to work out twice a day, But the reality is that life takes over. From work and family duties to obligations with my other businesses, there are only so many hours in the day and so many days in a week.

I eat far more healthy than I used to, watching my sugar intake, and reducing my fat-boy meals, like pizza, pasta, and cheeseburgers. I still love these foods and still eat them, but I eat them in moderation now.

The point is - don't expect my articles to be "the bible" on nutrition and fitness. They're going to be a documentation on the ups and downs of trying to prepare for the academy. Hopefully, you'll be able to relate, and clue in on changes and thoughts I express. With any luck, you won't feel alone on your journey of entering law enforcement.

Left: 2010 | Center: 2015 | Right: 2017

Been Slacking...

Since about the beginning of June 2017, I have totally flaked on my workouts. I have enjoyed going to the river and spending time eating what I shouldn't be eating and drinking plenty of high-calorie, high-sugar, drinks.

I went from finally thinning out like on the far right in the picture above, to plumping out again. It's very noticeable in my face and gut. I'm facing the psychological issue of being upset with myself for reverting back to my old habits. But then again, I've been doing those poor habits since right after the birth of my daughter. As you can see in the picture on the far left above, I was kicking ass on my workouts.

Join Me On My Mission So I Don't Let You Down!

So here is the deal. I'm already far into my career as a police officer, so I technically have nothing on the line, other than my health and fitness. For you, getting in shape and passing the physical agility test means everything. It means a livelihood and career. It means accomplishing a goal.

So starting today, and going for the next 10 weeks, I'm going to prepare myself for the physical agility test. I'll be watching what I eat, working out consistently, and spending time focusing on entering the police academy. 

I will show you it can be done, regardless of your age. Since I am out of shape, I will also demonstrate that you too, can be prepared within 10 weeks.

Leave a comment or ask questions on my Facebook page or on Instagram, and let's both help each other to succeed.

The First Day

This morning, I woke at 3 am and was out the door and heading to work. I arrived and did an assessment test of how many push-ups I could do in two minutes, and how many sit-ups I could do in two minutes as well. I got 50 push-ups, and 43 sit-ups. 

I then went on the elliptical machine for 20 minutes. I wanted to do a 3-mile run (which I know would have taken me half the day) but didn't have time. When I arrived home after work, the 105-degree heat didn't appeal to me. I will try running later this week.

I drank just under a gallon of water, and ate "clean." Clean meaning nuts, an apple, some rice, vegetables, and meat. 

I'm heading off to bed because I know sleep is a major part of weight loss. Catch you in the next article! 

"You're Not Alone" with Dr. Gisette Uthoff
Supplement Series: Pre-workout

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