Thursday, February 26, 2009
Fitness Room-Donations
The new Oak Brook PD Fitness "Room" is taking shape. Thanks to the Village, we have been able to put mats down in about half the room and purchase some small items such as ab mats, jump ropes,kettlebells, and a dry erase board. We are also in the process of constructing pull up bars. Lt Cates has donated 2 new Medicine Balls and a Kettlebell. I have built several plyo-boxes for the room. However, even with this there are still several larger items we would like to add such as a rubber weight set, and completion of the mats. The Fitness Committee is accepting donations in the form of Safety Bonus Gift Cards. Anyone willing to donate their Gift Card please pass it along to one of the Committee Members. We will use these gift cards to purchase larger items. In no way should you feel this is a requirement. You will not be looked down on if you do not donate. We felt this would be an easy way to purchase equipment because we could easily have several hundred dollars to make these purchases without taking money out of anyone's bank accounts. Thanks for considering helping us create a better fit department.
Tuesday, February 24, 2009
Oatmeal / Egg White Pancakes
Here is a recipe for these "pancakes". They taste better than you may think...
6 egg whites
2 whole eggs
1 cup oatmeal
1 tbsp. cinnamon
1/2 cup chopped fresh or dried fruit
3 packets Splenda
-or-
6-8 egg whites
1 cup instant oatmeal
1 tbsp cinnamon
1 tsp vanilla extract
I personally use the second one and like the way they turn out. Blend ingredients together. Pour out "batter" and cook as you would normal pancakes, using nonstick cooking spray on the griddle/flat iron. You can also put leftovers in the fridge in a plastic bag and eat cold or hot for meals or snacks.
6 egg whites
2 whole eggs
1 cup oatmeal
1 tbsp. cinnamon
1/2 cup chopped fresh or dried fruit
3 packets Splenda
-or-
6-8 egg whites
1 cup instant oatmeal
1 tbsp cinnamon
1 tsp vanilla extract
I personally use the second one and like the way they turn out. Blend ingredients together. Pour out "batter" and cook as you would normal pancakes, using nonstick cooking spray on the griddle/flat iron. You can also put leftovers in the fridge in a plastic bag and eat cold or hot for meals or snacks.
Diet / Nutrition
-Try these Medically Proven Foods that Fight Pain-
Halt Arthritis with this Kitchen Spice: GINGER
Halt Backaches with an African Herb: DEVIL’S CLAW
Sweet Treats Halt Headaches: FIGS
Reverse Osteoporosis with this Secret: WILD YAMS
Reduce Blood Pressure with: CELERY
Cut the risk of Kidney Stones in half with: BANANAS
Soothe your Digestion with: PEPPERMINT OIL
Stop Stomach Pain with: LICORICE
Reduce Pain for a Good Night’s Sleep, try drinking: ORANGE JUICE
These suggestions were made available in a special report by Prevention magazine.
Halt Arthritis with this Kitchen Spice: GINGER
Halt Backaches with an African Herb: DEVIL’S CLAW
Sweet Treats Halt Headaches: FIGS
Reverse Osteoporosis with this Secret: WILD YAMS
Reduce Blood Pressure with: CELERY
Cut the risk of Kidney Stones in half with: BANANAS
Soothe your Digestion with: PEPPERMINT OIL
Stop Stomach Pain with: LICORICE
Reduce Pain for a Good Night’s Sleep, try drinking: ORANGE JUICE
These suggestions were made available in a special report by Prevention magazine.
Thursday, February 19, 2009
Baseline Testing Scheduled
I met with the Oak Brook Park District today and our Baseline Testing has been scheduled. We will be conducting the testing on Thursday March 5 at 0700 hrs and again at 1300 hrs. As a reminder the testing will consist of the 1.5 mile run/walk, 300 meter sprint, vertical leap, max push ups, and max sit ups in one minute. We also will be calculating each individual's Body Mass Index (B.M.I.) You MUST advise via e-mail which time you will be attending to ensure the appropriate number of committee members will be present to administer the tests. GOOD LUCK!!!
W.O.D.-Explained and Defined
This post is designed to familiarize everyone with the format and definitions which will be used. The workouts will generally follow under one of the following formats:
A.M.R.A.P. (As Many Rounds As Possible) - These workouts will consist of several exercises to be performed in a circuit for the posted time. Your score is the number of rounds completed in the desired time.
A.F.A.P. (As Fast As Possible) - These workouts will consist of several exercises to be performed in a circuit for the posted number of rounds. Your score is the time it takes to complete the allotted rounds.
21/15/9 - This workout is an alternate to the A.F.A.P. Except instead of a desired number of rounds it is done with 21 reps/15 reps/ 9 reps per exercise as a circuit. You will do 21 reps of each exercise, followed by 15 reps of each exercise, and then 9 reps of each exercise. Your score is the time it takes to complete the allotted exercises.
Tabata - This is another alternate to the A.F.A.P. This is a single exercise done for a total of 4 minutes. The work is divided into 20 seconds of exercise followed by 10 seconds of rest for a total of 8 rounds of 20 seconds of exercise. Your score is the LOWEST number of reps completed in the eight rounds of work. For example if your 8 rounds were 10,12,8,10,10,9,11,10 your score would be 8.
Deck of Cards - This is a 4 exercise circuit for time. Each suit in the deck of cards will be a different exercise. You will shuffle the deck and flip over one card at a time. Each card will indicate the number of reps to be performed. Face cards count as 10 reps and the Ace is 11 reps. Your total time to complete the deck is your score.
The workouts will generally be “total body” type workouts. The workouts will follow a three day on, one day off format. The W.O.D. will be posted around 7pm on the previous day(to allow for Mid Shift to workout prior to shift if they choose.) If you are unable to follow the format provided, just plug in the workout missed on the scheduled rest day.
Each workout is designed so it can be completed by every person no matter their current level of fitness. I will post alternate exercises or forms for Beginners or Advanced on those exercises which it is needed.
The comments section on these posts will be active. This will allow you to post your score or time for that workout on the blog. This is saved indefinately and will allow you to go back and check progress the next time you perform that workout.
GOOD LUCK!!
A.M.R.A.P. (As Many Rounds As Possible) - These workouts will consist of several exercises to be performed in a circuit for the posted time. Your score is the number of rounds completed in the desired time.
A.F.A.P. (As Fast As Possible) - These workouts will consist of several exercises to be performed in a circuit for the posted number of rounds. Your score is the time it takes to complete the allotted rounds.
21/15/9 - This workout is an alternate to the A.F.A.P. Except instead of a desired number of rounds it is done with 21 reps/15 reps/ 9 reps per exercise as a circuit. You will do 21 reps of each exercise, followed by 15 reps of each exercise, and then 9 reps of each exercise. Your score is the time it takes to complete the allotted exercises.
Tabata - This is another alternate to the A.F.A.P. This is a single exercise done for a total of 4 minutes. The work is divided into 20 seconds of exercise followed by 10 seconds of rest for a total of 8 rounds of 20 seconds of exercise. Your score is the LOWEST number of reps completed in the eight rounds of work. For example if your 8 rounds were 10,12,8,10,10,9,11,10 your score would be 8.
Deck of Cards - This is a 4 exercise circuit for time. Each suit in the deck of cards will be a different exercise. You will shuffle the deck and flip over one card at a time. Each card will indicate the number of reps to be performed. Face cards count as 10 reps and the Ace is 11 reps. Your total time to complete the deck is your score.
The workouts will generally be “total body” type workouts. The workouts will follow a three day on, one day off format. The W.O.D. will be posted around 7pm on the previous day(to allow for Mid Shift to workout prior to shift if they choose.) If you are unable to follow the format provided, just plug in the workout missed on the scheduled rest day.
Each workout is designed so it can be completed by every person no matter their current level of fitness. I will post alternate exercises or forms for Beginners or Advanced on those exercises which it is needed.
The comments section on these posts will be active. This will allow you to post your score or time for that workout on the blog. This is saved indefinately and will allow you to go back and check progress the next time you perform that workout.
GOOD LUCK!!
Wednesday, February 18, 2009
Diet / Nutrition
Depending on where you read up on your nutrition tips/guidelines there are several rankings for the Top Ten BEST foods. I have seen several of these lists and will list the common ones in no particular order:
ALMONDS - Great for bone density, workout recovery and are high in heart-healthy fats.
BEANS - Filled with fiber and protein.
BLUEBERRIES - Great for memory.
BROCCOLI - Packed with Potassium and Calcium.
EGGS - Great source of high-quality protein.
MILK/YOGURT - Low-fat milk and plain yogurt keep you lean and keep bones strong.
SPINACH - Vitamin C and iron are great boosts for our immune system.
SWEET POTATOES - High levels of beta-carotene helps your vision.
WHOLE GRAINS - Great for providing long-lasting energy.
SALMON - High in hearth healthy omega-3 fats.
ALMONDS - Great for bone density, workout recovery and are high in heart-healthy fats.
BEANS - Filled with fiber and protein.
BLUEBERRIES - Great for memory.
BROCCOLI - Packed with Potassium and Calcium.
EGGS - Great source of high-quality protein.
MILK/YOGURT - Low-fat milk and plain yogurt keep you lean and keep bones strong.
SPINACH - Vitamin C and iron are great boosts for our immune system.
SWEET POTATOES - High levels of beta-carotene helps your vision.
WHOLE GRAINS - Great for providing long-lasting energy.
SALMON - High in hearth healthy omega-3 fats.
Friday, February 13, 2009
Try This!
Here is one of my favorite protein shakes to mix up after workouts:
- 30-60g vanilla whey protein
- 1-2 cups skim milk
- 1 candy cane (or a few pieces of any mint candy)
Blend in blender. As an after workout shake, this has the quick digesting whey protein you need ASAP and the milk adds a few grams of casein protein, which will be a source of protein for several hours. The sugar in the milk, as well as the sugar in the candy, provides the fast digesting carbohydrates you need post-workout also.
As always, increase or decrease ingredients to make a shake to the size of your liking.
Nutriton Tip: Whey and Casein Protein
Many of you know who use protein powders probably know a lot about them. There are several sources of powder proteins. Most of you have probably heard of whey, casein, and soy proteins. In order to maintain and build muscle, your body needs protein. Depending on your goals and body weight, the amounts needed vary. The quickest and easiest way to add more protein to your diet is to supplement your daily food intake with a protein shake/drink. Usually, this is accomplished by mixing powdered protein in water or milk and consuming. Two of the most common powdered proteins are whey and casein.
Whey is absorbed and digested quickly by the body and is a great protein to consume anytime, but is important immediately after workouts. You should be consuming 20-40 grams of protein within 30 minutes of your workout to get protein to your muscles ASAP after workouts in order to aid in recovery and building of muscle. Whey protein is a perfect protein for this.
On the other hand, casein protein digests very slowly. It forms into a gelatin-like substance in the stomach and because of this, takes a very long time to digest. You can consume casein protein at any time, but it is a real good protein to consume prior to bedtime. Because it takes so long to digest (up to 7 hours sometimes), your body has a steady source of protein overnight while you are asleep and not eating. This is important because muscles do the majority of their rebuilding and recovery while you are asleep. Dairy products contain casein protein and that makes foods like low-fat cottage cheese a perfect night time snack if you want to eat food instead of consuming a shake.
Ideally, you should make sure you consume whey protein as part of your post-workout meal and casein protein as part of your night time meal or snack. You can also make shakes with half whey and half casein protein, especially before and after workouts. The whey will be digested quickly and the casein will take longer to digest and be a steady source of protein both during and after your workouts!
Whey is absorbed and digested quickly by the body and is a great protein to consume anytime, but is important immediately after workouts. You should be consuming 20-40 grams of protein within 30 minutes of your workout to get protein to your muscles ASAP after workouts in order to aid in recovery and building of muscle. Whey protein is a perfect protein for this.
On the other hand, casein protein digests very slowly. It forms into a gelatin-like substance in the stomach and because of this, takes a very long time to digest. You can consume casein protein at any time, but it is a real good protein to consume prior to bedtime. Because it takes so long to digest (up to 7 hours sometimes), your body has a steady source of protein overnight while you are asleep and not eating. This is important because muscles do the majority of their rebuilding and recovery while you are asleep. Dairy products contain casein protein and that makes foods like low-fat cottage cheese a perfect night time snack if you want to eat food instead of consuming a shake.
Ideally, you should make sure you consume whey protein as part of your post-workout meal and casein protein as part of your night time meal or snack. You can also make shakes with half whey and half casein protein, especially before and after workouts. The whey will be digested quickly and the casein will take longer to digest and be a steady source of protein both during and after your workouts!
Thursday, February 12, 2009
Nutirition Tip: Trans Fats
This is my first post about nutrition related items. A large part of being healthy and realizing your fitness goals includes eating well also. Obviously, this does not mean swearing off sweets and alcohol forever, but it does mean watching what you eat pretty closely. A basic way to do this is to educate yourself on nutrition. Educate yourself on the foods you eat. While I am not a dietician nor do I pretend to be one, I am a firm believer in diet having a HUGE bearing on how you feel and on the success of any fitness/wellness program. The information I post will mainly be from other sources and from my own experiences. In turn, these tips are meant to be a starting point for you to do your own research.
In a job like law enforcement, we all know eating on the run and in a hurry is part of the job. However, this does not mean you have to eat something really bad for you. Generally, most people want to restrict your diet to 20% fat (in terms of total calories) and keep saturated fat as low as possible. There are several types of fats, some healthy, some not. In this case, I am writing about trans fats. Trans fats typically are in products that are fried and in some others like Hostess pastries and Oreo cookies. As many of you have probably seen, there is a push to remove trans fats from all food and many fast food restaurants have changed to trans fat-free fryer oil.
Chemically, trans fats are created through a process called "hydrogentation". Normally unsaturated fats become more "saturated" and this provides for a longer shelf life of the product, among other things, but this bad for you. It extremely difficult for your body to break-down these trans fats because the enzyme that breaks down fats cannot break down trans fats very well at all. They stay in your blood for much longer and are a large contributor to arterial plaque and blockages. They can raise bad cholesterol and lower good cholesterol. Trans fats have been greatly associated with higher risks of cancer, diabetes, and heart disease.
The FDA mandated that trans fats be listed on the labels of products awhile ago, but they are allowed to say there is "zero" trans fats as long as the serving has less than .49 grams of trans fats. So you may eat several servings and really be getting .49 grams for each serving you eat. The American Heart Association states 2 grams or less per day of trans fats is the maximum you should consume, so you can easily go over the recommended 2 grams per day if you don't look more closely. To find out if the foods you eat contain trans fats, look at the ingredients. If the item contains "partially-hydrogenated" or "hydrogenated" oils, try to avoid it.
In a job like law enforcement, we all know eating on the run and in a hurry is part of the job. However, this does not mean you have to eat something really bad for you. Generally, most people want to restrict your diet to 20% fat (in terms of total calories) and keep saturated fat as low as possible. There are several types of fats, some healthy, some not. In this case, I am writing about trans fats. Trans fats typically are in products that are fried and in some others like Hostess pastries and Oreo cookies. As many of you have probably seen, there is a push to remove trans fats from all food and many fast food restaurants have changed to trans fat-free fryer oil.
Chemically, trans fats are created through a process called "hydrogentation". Normally unsaturated fats become more "saturated" and this provides for a longer shelf life of the product, among other things, but this bad for you. It extremely difficult for your body to break-down these trans fats because the enzyme that breaks down fats cannot break down trans fats very well at all. They stay in your blood for much longer and are a large contributor to arterial plaque and blockages. They can raise bad cholesterol and lower good cholesterol. Trans fats have been greatly associated with higher risks of cancer, diabetes, and heart disease.
The FDA mandated that trans fats be listed on the labels of products awhile ago, but they are allowed to say there is "zero" trans fats as long as the serving has less than .49 grams of trans fats. So you may eat several servings and really be getting .49 grams for each serving you eat. The American Heart Association states 2 grams or less per day of trans fats is the maximum you should consume, so you can easily go over the recommended 2 grams per day if you don't look more closely. To find out if the foods you eat contain trans fats, look at the ingredients. If the item contains "partially-hydrogenated" or "hydrogenated" oils, try to avoid it.
Wednesday, February 11, 2009
Find your balance between food and physical activity
Here are some helpful tips to begin your journey to a new healthier you
Becoming a healthier you isn't just about eating healthy it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.
Make smart choices for every food you eat
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient -packed foods every day. A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Stay away from sweetened drinks, especially sodas
Colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soda contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
Drink plenty of water
Your body needs a lot of water so give in to water. Water is not just a way to flush out toxins; if you have more water in your body you will generally feel healthier and fitter.
Stick with Whole Wheat
Whole wheat is actually better for you. It offers more fiber, which helps reduce the risk of heart disease, stroke, cancer, and diabetes.
Sleep
Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work it has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way.
Becoming a healthier you isn't just about eating healthy it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.
Make smart choices for every food you eat
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient -packed foods every day. A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Stay away from sweetened drinks, especially sodas
Colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soda contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
Drink plenty of water
Your body needs a lot of water so give in to water. Water is not just a way to flush out toxins; if you have more water in your body you will generally feel healthier and fitter.
Stick with Whole Wheat
Whole wheat is actually better for you. It offers more fiber, which helps reduce the risk of heart disease, stroke, cancer, and diabetes.
Sleep
Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work it has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way.
Warm-ups / Dynamic Flexibility
I attended an injury prevention class in which the instructor stressed the following as a warm-up instead of regular old fashioned stretching. Hope this helps!
o Light aerobic activity
o Jumping Jacks
o Standing Trunk Twists
o Bodyweight Squats
o Arm circles (forward and backward)
o Lunges forward
o Trunk flexion / extension
o Shoulder rolls (forward and backward)
o Lunge backward
o Arm swings
o Leg swings
Perform 2 sets of 10-20 reps as a circuit.
o Light aerobic activity
o Jumping Jacks
o Standing Trunk Twists
o Bodyweight Squats
o Arm circles (forward and backward)
o Lunges forward
o Trunk flexion / extension
o Shoulder rolls (forward and backward)
o Lunge backward
o Arm swings
o Leg swings
Perform 2 sets of 10-20 reps as a circuit.
Monday, February 9, 2009
Baseline Testing
The Fitness Committee will be conducting baseline testing during the beginning of March. Specific dates to come soon. We are encouraging every member of the department to participate in the testing process. These tests will only be used to gauge each officer's level of fitness. There is no Pass/Fail, or requirements that must be met. The results of these tests will be compared to later assessment tests which will be conducted on a quarterly basis. This will only be done to show progress and improvement in your fitness level. All the tests we are using are validated tests which are recommended by IRMA. The tests are as follows:
1.5 Mile Run
300 Meter Sprint
Max Push Ups without stopping
Max Sit Ups in one minute
Vertical Leap
Good Luck!!
1.5 Mile Run
300 Meter Sprint
Max Push Ups without stopping
Max Sit Ups in one minute
Vertical Leap
Good Luck!!
Welcome
All members of the Fitness Committee would like to welcome you to the new Oak Brook Police Department Fitness Group Blog. If you are reading this you are serious about improving your fitness, nutrition and quality of life. All members of the committee will be posting information regarding fitness and nutrition which we feel can help you along in this process. Two of the most important posts will be the W.O.D. and nutritional tips. The W.O.D. Posts will be open for comments for you to post your times and "scores" for that days workout. This will allow you to keep track of your progress and look back at past W.O.D.s. All posts will be labeled, this will allow to search archived posts specifically related to a certain topic. When you do this all posts labeled the category you request will be shown. If you have any questions or input do not hesitate to speak with a member of the committee.
All material or information provided by the Oak Brook Police Department Fitness Committee is intended for general information purposes only. Under no circumstances should they be used as a substitute for professional health advice from your doctor or health-care provider. Always consult your doctor before starting any diet or exercise program.
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