A Disturbing Trend...

On June 29th two Tampa Police Officers were brutally killed in the line of duty. They weren't killed while intervening in a robbery or pursuing a murder suspect, they were killed while attempting to take an offender into custody on a misdemeanor warrant for writing worthless checks.

Eighty-eight law enforcement officers have been killed in the line of duty since January 1st. Nearly 50% of those officers have been killed in violent encounters. This is the first increase (year-to-date) since 2007.

We've dedicated this blog to improving the individual officer's level of fitness. And while I don't know that we have necessarily succeeded, I do realize that our focus has been far to narrow.

So pass the word, we're re-tooling.

Our focus will be broader. We will attempt to provide you with the tools needed to increase your survivability on the street. Fitness will continue to be the base but we will re-enforce that foundation with tactics and firearms.

Our mantra: Fitness - Tactics - Firearms - Survival

Contributing to the program is voluntary. Participating in the program is voluntary. And I guess even the decision to blindly leave your survival to luck is voluntary. But here's a reality check that may be difficult to read. Every officer on this department has at one time or another said to them self, "If I am ever in a fight I want Officer X there with me." Are you Officer X? Are you the officer that your peers want to take into the fight? Or are you the officer that your peers hope is no where near them when the punch is thrown or the shot is fired? If you are that officer, realize you've been named. Whether car-to-car or quietly in the mind of a single officer, you've been tagged as a marginal asset at best (better have you there than no one at all), or worse, a survival liability (you'd get me killed).

I challenge you not to be the liability.

Here's what you can expect from us:

1. A 90 Day Program
2. A request for committee members (retention of old - addition of new).
3. A revised blog site.
4. E-mail notifications of blog updates (opt-in).
5. A signed letter of commitment from you to you (sounds silly but only you can hold yourself accountable).
6. A weekly firearms challenge that targets fundamental weapons handling skills.
7. A weekly tactical tip or tips based on real world occurrences.
8. A 30-day "functional fitness" program (a one time shot to get you started).
9. Health tips.
10. Equipment and training.

When can you expect all this?

Our Officer Survival Program will be up and running on Monday, August 2nd. The success of the program will be evaluated on Monday, November 2nd. If at that time it is determined the program has failed to achieve an acceptable level of participation - it will be discontinued.

This is an opportunity for a professional and personal life change. Will you seize it? Or will you be a survival liability to yourself and your peers?

Why Cardio Alone Doesn't Cut Fat

Cardio can be the worst thing for cutting fat when it isn’t paired with weight training.

Your muscle determines your metabolism.

If there isn’t any food to fuel the body, the metabolism slows down.

Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. Cutting carbs will decrease your performance physically and mentally.

These are some “highlights” to an article I just read. Please take time to read this article in its entirety. It’s a real “wake-up” call to all those people (mainly women) who do so much damage to their metabolism due to over-cardio exercising and under-eating in an effort to lose weight (over-exercising and under-eating are NOT lifestyle changes!).

Two things I personally take away from this article (first the positive):

Weight training was always a part of the equation in my weight loss efforts (in addition to cardio and improved eating habits). I didn’t have an understanding of the importance of building muscle until it came time to my foot surgeries when I had to temporarily drop cardio from the equation. I didn’t re-gain any weight because I had (unknowingly) created a metabolism based on muscle and good eating habits.

The second take away from this article (the negative):

I need to let go of my carbohydrate “fears”. Don’t get me wrong, there are definitely some carbohydrates which we all should fear (i.e. sugar, white bread, etc.), but I should start increasing my “good carbs” (i.e. more fruits and vegetables) because they are good for my muscles (which in turn is good for my metabolism).

Read and learn!

http://articles.elitefts.com/articles/training-articles/why-cardio-alone-doesnt-cut-fat/

Brain Workout (Thought for the Week)

Don’t have a vision of you 30lbs lighter in 30 days, have a vision of you healthy and lean in 1, 10, 25 years…that will keep you on track for life (as I can’t tell you how many people are always trying repeatedly to lose the same 15+ lbs they seem to lose/regain year after year).

Brain Workout (Thought for the Week)

Perfection is an illusion, it means there is some final destination to be achieved (and disappointment to be had if you don’t get there). Strive for living daily instead, not trying to achieve a goal that your happiness is depending on. Your happiness is now.

Cocktails Under 200 Calories

Not only do I encourage you to drink responsibly from a legal standpoint, but also from a health standpoint! With Summer time comes fruity cocktails which can quickly add calories (and Carbohydrates). Although the sugar content is not listed, fruit obviously has sugar which affects insulin levels. Therefore, if you choose to have one of these fruity cocktails, I would suggest eating some protein with it to keep insulin levels balanced.

Personally, I choose my calories/carbohydrates/sugars sparingly, therefore, I do not opt for any of these cocktails. However, if I did, I would choose the Strawberry-Coconut Daiquiri.

Blueberry-Lime Margarita

INGREDIENTS
2 cups ice
1 cup frozen blueberries
1 cup blueberry nectar
1/4 cup seltzer
2 tablespoons frozen limeade
1 tablespoon lime juice
3 ounces tequila, optional
1 lime wedge
Coarse salt
DIRECTIONS
1. Combine ice, blueberries, blueberry nectar, seltzer, limeade, lime juice and tequila, if using, in a blender and blend until smooth. Rub rim of 2 glasses with lime wedge and dip in salt. Divide the margarita between the prepared glasses and serve.
NUTRITION FACTS
Calories 125, Total Fat 1 g, Sodium 14 mg, Carbohydrate 29 g, Fiber 2 g, Potassium 147 mg.


Island Limeade

INGREDIENTS
3 cups boiling water
1/3-1/2 cup sugar
1 1/4 cups freshly squeezed lime juice
6 ounces dark rum
DIRECTIONS
1. Combine boiling water and sugar to taste. Stir until the sugar dissolves; chill. Add the lime juice to make limeade. Fill 4 tall glasses with ice and divide the rum among the glasses. Top with the limeade. Non-alcoholic variation: Omit the rum.
NUTRITION FACTS
Calories 182, Sodium 7 mg, Carbohydrate 23 g, Potassium 93 mg


Watermelon Gin Fizz

INGREDIENTS
5 cups diced watermelon, divided
6 ounces gin, divided
8 tablespoons lime juice, divided
1 1/3 cups ginger ale, divided
Lime wedges, for garnish
DIRECTIONS
1. Freeze 1 cup watermelon for garnish. Puree the remaining 4 cups watermelon. Strain; divide the juice among 4 ice-filled glasses.
2. Top each with 1 1/2 ounces gin, 2 tablespoons lime juice and 1/3 cup ginger ale. Garnish with the frozen watermelon and lime wedges. Non-alcoholic variation: Omit the gin.
NUTRITION FACTS
Calories 153, Sodium 4 mg, Carbohydrate 14 g, Fiber 1 g, Protein 1 g, Potassium 180 mg.


Blueberry Ginger Bellini

INGREDIENTS
1/2 cup blueberries
1 tablespoon minced ginger
1 tablespoon sugar
Juice of 1/2 lemon
2 cups blueberry juice
1/2 cup sparkling wine, divided
DIRECTIONS
1. Mash blueberries with ginger, sugar and lemon juice. Add blueberry juice and let steep for at least 5 minutes. Strain; divide among 4 champagne flutes. Top each with 1/2 cup sparkling wine.
NUTRITION FACTS
Calories 185, Sodium 23 mg, Carbohydrate 25 g, Protein 1 g, Potassium 25 mg.


Campari, Grapefruit & Pomegranate Cocktail

INGREDIENTS
1 1/2 cups grapefruit or orange juice
1 1/2 cups pomegranate juice
1 1/2 cups ice cubes, plus more for serving
3/4 cup Campari
6 twists of orange zest, or 6 thin slices of seedless orange
DIRECTIONS
1. Combine grapefruit (or orange) juice, pomegranate juice and ice cubes in a blender. Blend until the ice is very finely chopped and the mixture is foamy and pale pink. Transfer to a pitcher and stir in Campari. Serve over ice, garnished with a twist or slice of orange.
NUTRITION FACTS
Calories 145, Sodium 5 mg, Carbohydrate 26 g, Potassium 213 mg


Strawberry-Coconut Daiquiri

INGREDIENTS
2 1/2 cups chopped fresh or frozen (not thawed) strawberries, (about 12 ounces)
3 tablespoons sugar
2 tablespoons lime juice
3 cups ice cubes
3/4 cup coconut-flavored rum, such as Malibu (see Variation, above)
DIRECTIONS
1. Combine strawberries, sugar and lime juice together in a blender. Blend until smooth. Add ice cubes and rum and blend until frothy. Transfer mixture to a pitcher and serve.
NUTRITION FACTS
Calories 112, Sodium 3 mg, Carbohydrate 12 g, Fiber 1 g, Potassium 113 mg


Salty Chihuahua
INGREDIENTS
Coarse salt, (optional)
4 ounces tequila, divided
2 ounces orange-flavored liqueur, such as Cointreau, divided
3 cups grapefruit juice, divided
4 grapefruit slices, for garnish
DIRECTIONS
1. Wet the rims of 4 glasses and coat with coarse salt (if desired); fill the glasses with ice. Pour 1 ounce tequila and 1/2 ounce liqueur into each. Top each with 3/4 cup grapefruit juice and stir. Garnish with a slice of grapefruit.
NUTRITION FACTS
Calories 188, Sodium 3 mg, Carbohydrate 23 g, Protein 1 g, Potassium 303 mg


Pomegranate Cosmos

INGREDIENTS
2 1/4 cups pomegranate juice
2 1/4 cups vodka
1 cup lime juice
3/4 cup Cointreau, or Grand Marnier
1/4 cup ginger juice, (see Note)
2 tablespoons sugar, preferably superfine bar sugar, plus more for the rims
Strips of lime zest, for garnish
DIRECTIONS
1. Mix pomegranate juice, vodka, lime juice, Cointreau (or Grand Marnier), ginger juice and sugar in a large pitcher.
2. For each drink, fill a cocktail shaker halfway with ice, add 1/2 cup Cosmo mix, and shake until the shaker turns frosty and cold. Dip the rim of a martini (or highball) glass into water and then in sugar (to "sugar the rim"). Strain the drink into the martini glass (or over fresh ice in the highball glass). Garnish with a twist of lime zest, if desired.
Tips:
Note: We use bottled ginger juice (pressed gingerroot) to add the taste of fresh ginger without the work of mincing or grating. Use it to flavor drinks, stir-fries, marinades or anywhere you'd use fresh ginger. Find it in specialty stores or online at gingerpeople.com.
MAKE AHEAD TIP: Prepare through Step 1 and refrigerate for up to 1 day.
NUTRITION FACTS
Calories 188, Sodium 4 mg, Carbohydrate 17 g, Potassium 107 mg.


Bloody Mary with Shrimp

INGREDIENTS
22 ounces reduced-sodium V8
1 teaspoon horseradish
1 teaspoon Worcestershire sauce
1 tablespoon lemon juice
Freshly ground pepper, to taste
3 ounces vodka, optional
Ice cubes
4 cooked shrimp
DIRECTIONS
1. Shake V8, horseradish, Worcestershire sauce, lemon juice, Tabasco, pepper and vodka, if using, in a large glass jar with a tight-fitting lid. Fill two tall glasses with ice and divide the Bloody Mary between the glasses. Garnish each drink with 2 shrimp.
NUTRITION FACTS
Calories 78, Sodium 284 mg, Carbohydrate 17 g, Fiber 3 g, Protein 2 g, Potassium 681 mg.

Don't Let the Name Fool You

www.crossfitmom.com

Don't let the name fool you. CrossFitMom contains scaled or compatible versions of the CrossFit Workout of the Day. This is a great starting point for those of you that are interested in CrossFit but have been intimidated by the weight, complexity or perceived duration of the workouts.

The Good, The Bad & The Ugly

Here's some information on "Fats" I obtained from fitnessmagazine.com:

The Good: Unsaturated Fats
Monounsaturated Fats
What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.
Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.
How much you need: Most of the fat you eat should be unsaturated, like MUFAs. "Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease," says Dr. Roberts.
Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy.
Where you'll find them: Omega-3s are primarily in fish like salmon, mackerel, and herring, as well as canola oil, flaxseed, walnuts, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish.
How much you need: Most of the polys you eat should be omega-3s. Too much omega-6 can lead to inflammation, which is linked to heart disease. Trade vegetable oil for olive and canola oils, and eat grass-fed beef and wild-caught fish.

The Bad: Saturated Fats
What they do: They raise cholesterol levels and increase your risk of heart disease.
Where you'll find them: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.
How much you need: Limit saturated fat to less than 10 percent of your total daily calories. One easy way to cut back: "Remove any hard fat you can see, such as the skin on chicken," says Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association.

The Ugly: Trans Fats
What they do: Made from unsaturated fat that's been chemically altered to prolong the shelf life of packaged foods, trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. "They 100 percent promote heart disease," says Dr. Gerbstadt.
Where you'll find them: In shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
How much you need: Zero. But know this: The FDA allows food manufacturers to claim that a product contains "zero trans fats" if one serving of it has 0.5 grams of trans fats or less. "That means if you eat more than one serving, you could be getting a gram or more," warns Dr. Gerbstadt. Before buying foods, check the ingredient labels for "partially hydrogenated vegetable oil" -- trans fats' sneaky pseudonym.