Saturday, July 24, 2010
New Name and Look
The OBPD Fitness Committee has decided since this program is an unofficial program and is 100% voluntary it would be best to create a new name for ourselves and our blog. Along with the new name our blog will take on a new look. The layout will be updated and color scheme changed to reflect our new focus. The new name and layout will be in place on Sunday August 1st in anticipation of our launch on August 2nd. The archives section will remain and old old material will be available there. New postings, topics and layout will hopefully be easier to read and to navigate. For those wondering about the new name...........you'll find out when the blog is in place!
Blog Access
With the highly anticipated launch of our revised blog, access will be restricted to law enforcement personnel only. In order to access the blog you will need to sign in with an e-mail address. The e-mail address MUST be a work e-mail address as this is the easiest way for me to verify your LE status. You will need to provide this to me no later than 7/31 in order to ensure you have immediate access to the blog on its launch date. As this blog is currently open to the public I will not be providing my e-mail address on this post. Those of you in the community know how to get in touch with me. I look forward to hearing from you soon.
Friday, July 23, 2010
On Schedule...
We are on schedule for the August 2nd launch of the revised Oak Brook Police Department blog page. The blog page is unofficial and participation is 100% voluntary. As such, it's likely the revised page will have a name commensurate of our unofficial status.
Our new, broader focus, will be Officer Survival. Our intent is to reinforce your pillars of survivability: Mindset, Tactics, Fitness & Firearms. Because we'll be talking tactics, access to the page will be controlled. Any department member interested in viewing the blog must sign up to participate. Jason W. will be letting you know how that can be accomplished.
It is our hope that you will participate in our 30 Day Fitness Challenge. It will be exactly that... a Challenge! You can prepare for this challenge by determining your one repetition maximum weight load for the following exercises: thrusters, deadlifts, flat bench & overhead squat. Whether it's the 25lb. curl bar or the larger 45lb. bar fully loaded with plates. Finding it out now will save you time later as certain exercises will be based on a set percentage of your one rep max.
The "Challenge" itself has been structured in such a way as to expose you to as many different exercises in as many different formats as possible, while consistently working each muscle group. This will be a three day on / one day off workout format in which no two days will be the same. All of the equipment you will need can be found in "The Cage".
We hope to see you there!
Our new, broader focus, will be Officer Survival. Our intent is to reinforce your pillars of survivability: Mindset, Tactics, Fitness & Firearms. Because we'll be talking tactics, access to the page will be controlled. Any department member interested in viewing the blog must sign up to participate. Jason W. will be letting you know how that can be accomplished.
It is our hope that you will participate in our 30 Day Fitness Challenge. It will be exactly that... a Challenge! You can prepare for this challenge by determining your one repetition maximum weight load for the following exercises: thrusters, deadlifts, flat bench & overhead squat. Whether it's the 25lb. curl bar or the larger 45lb. bar fully loaded with plates. Finding it out now will save you time later as certain exercises will be based on a set percentage of your one rep max.
The "Challenge" itself has been structured in such a way as to expose you to as many different exercises in as many different formats as possible, while consistently working each muscle group. This will be a three day on / one day off workout format in which no two days will be the same. All of the equipment you will need can be found in "The Cage".
We hope to see you there!
Thursday, July 22, 2010
Tuesday, July 20, 2010
Pill-Free Pain Beaters
I have arthritis in both knees, but my left knee has additional issues (primarily cartilage loss). The arthritis is basically from wear & tear, old age, and pretty much developed from years of carrying extra weight. With the help of my Orthopedic Doctor (a sports medicine doctor out of Elmhurst specializing in knees and shoulders), I have learned a lot over the past few months about my knees (and knees in general). He personally has had his knee scoped, so he knew exactly how to coach me through mine.
I recently read a Dr. Oz article pertaining to knees (and joints), and his advice is consistent with the advice I received from my Orthopedic Doctor (as well as from my Physical Therapist). Dr. Oz provides us with some “pill-free pain beaters”:
Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee (lateral compartment of the patellofemoral joint). Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen: More than half of the people with cartilage breakdown are under age 65.
Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees. The caveat: Vigorous exercise = good for the knees. Vigorous exercise that causes a joint injury = really bad for the knees. Don't overdo it.
Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3s from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation.
I used to live on Ibuprofen (600 mgs - 3 times a day). Now, I very rarely will take 400 mg - 1 time a day (as there have been a few isolated incidences where I over did a workout and my knees were not too happy!) As it regards supplements, I take glucosamine sulfate, omega 3’s and fish oil (as recommended by my doctor). Additionally, I found a nice product called “Inflamma-Less” (an all-natural herbal supplement). The bottle reads “More Than Just a Joint Formula! Promotes Tissue and Muscle Comfort & Flexibility”. If you would like more information on this, I have a couple of brochures.
Dr. Oz also provides us with “5 Foods Your Joints May Love”:
Strawberries: Why? They are packed with vitamin C. Some studies suggest vitamin C may stymie the progression of osteoarthritis and the accompanying cartilage loss. Other good C sources: oranges, peaches, and red bell peppers.
Olive oil: You know how the Tin Man's joints loved oil? Well, your joints may love olive oil just as much. Research shows that polyphenols in olive oil may help reduce inflammation in the body -- always a good goal if you have arthritis.
Salmon: This fish is loaded with two joint-soothing nutrients: vitamin D and omega-3 fatty acids. If you are deficient in D (and many adults are), boosting your intake could help with osteoarthritis pain and disability. And omega-3 fatty acids have long been promoted by health experts for their anti-inflammatory qualities.
Green tea: This brew is brimming with antioxidants called catechins, inflammation quieters that could delay cartilage damage in people with arthritis.
Leafy greens: The more plant-based foods you add to your diet, the better it probably is for your joints. A Mediterranean-style diet that emphasizes fruit, nuts, and veggies may help quiet inflammation. (Leafy greens also happen to be rich in vitamin K, a nutrient that seems to play a role in osteoarthritis prevention.)
I hope you find this information helpful!
I recently read a Dr. Oz article pertaining to knees (and joints), and his advice is consistent with the advice I received from my Orthopedic Doctor (as well as from my Physical Therapist). Dr. Oz provides us with some “pill-free pain beaters”:
Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee (lateral compartment of the patellofemoral joint). Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen: More than half of the people with cartilage breakdown are under age 65.
Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees. The caveat: Vigorous exercise = good for the knees. Vigorous exercise that causes a joint injury = really bad for the knees. Don't overdo it.
Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3s from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation.
I used to live on Ibuprofen (600 mgs - 3 times a day). Now, I very rarely will take 400 mg - 1 time a day (as there have been a few isolated incidences where I over did a workout and my knees were not too happy!) As it regards supplements, I take glucosamine sulfate, omega 3’s and fish oil (as recommended by my doctor). Additionally, I found a nice product called “Inflamma-Less” (an all-natural herbal supplement). The bottle reads “More Than Just a Joint Formula! Promotes Tissue and Muscle Comfort & Flexibility”. If you would like more information on this, I have a couple of brochures.
Dr. Oz also provides us with “5 Foods Your Joints May Love”:
Strawberries: Why? They are packed with vitamin C. Some studies suggest vitamin C may stymie the progression of osteoarthritis and the accompanying cartilage loss. Other good C sources: oranges, peaches, and red bell peppers.
Olive oil: You know how the Tin Man's joints loved oil? Well, your joints may love olive oil just as much. Research shows that polyphenols in olive oil may help reduce inflammation in the body -- always a good goal if you have arthritis.
Salmon: This fish is loaded with two joint-soothing nutrients: vitamin D and omega-3 fatty acids. If you are deficient in D (and many adults are), boosting your intake could help with osteoarthritis pain and disability. And omega-3 fatty acids have long been promoted by health experts for their anti-inflammatory qualities.
Green tea: This brew is brimming with antioxidants called catechins, inflammation quieters that could delay cartilage damage in people with arthritis.
Leafy greens: The more plant-based foods you add to your diet, the better it probably is for your joints. A Mediterranean-style diet that emphasizes fruit, nuts, and veggies may help quiet inflammation. (Leafy greens also happen to be rich in vitamin K, a nutrient that seems to play a role in osteoarthritis prevention.)
I hope you find this information helpful!
Sunday, July 18, 2010
Time to prepare
After taking some extended time off from The Cage.....I have decided to jump back in with the Prison Workout #1. I'm through the first two workouts and realized how much I've missed it.
With Lt. Cates spearheading this new Officer Fitness Program, I wanted to make sure I get back into a healthy lifestyle to get the most out of it. I'm excited for this new journey, and I hope you are as well!
I will be posting my results from the PWO on the board, feel free to help motivate me along and post your results if you jump in and join me in this program!
With Lt. Cates spearheading this new Officer Fitness Program, I wanted to make sure I get back into a healthy lifestyle to get the most out of it. I'm excited for this new journey, and I hope you are as well!
I will be posting my results from the PWO on the board, feel free to help motivate me along and post your results if you jump in and join me in this program!
Logo
Hey all.....I have a friend who does graphics as a profession. I asked him a while ago to come up with a basic logo design for us to work with for T-shirts, poster, etc. It took a while as I said this is his profession, and he has been very busy. He sent me some ideas and we narrowed it down to the one posted on the board in The Cage. Take a look at it and let me know what you think? He can tweak it. He showed it to me in Blue and Light Gray also.
Tuesday, July 13, 2010
Officer Survival Program
This is an opportunity for a professional and personal life change. Will you seize it?
On June 30th, we were asked this question …. Have you been thinking about it? I have. There are two key words that jump out at me ….. “opportunity” and “seize”. Using Microsoft Word’s Thesaurus tool, here’s some other meanings of these two words:
Opportunity = chance, prospect, opening
Seize = take control of, take advantage of
Using the above Thesaurus meanings and changing the above question to a statement, here’s what I came up with:
This is a CHANCE for you to TAKE CONTROL OF your professional and personal life.
The hard part to TAKING CONTROL OF is admitting you don’t have control. As humiliating for me as it was, I had to admit my eating was out of control ….. how else do you explain an extra 55 to 60 pounds! The humiliation still haunts me to this day ….. if only I had the courage to post a fat picture of me (humiliation at its best)!
But there’s a positive side to experiencing humiliation …. It’s the driving force that keeps me running in the other direction ….. HONOR.
If you want to be “Officer X”, here’s your opportunity.
If you are “Officer X”, here’s your opportunity to help your peers.
Humility to Honor ….. it’s a trip worth taking!
On June 30th, we were asked this question …. Have you been thinking about it? I have. There are two key words that jump out at me ….. “opportunity” and “seize”. Using Microsoft Word’s Thesaurus tool, here’s some other meanings of these two words:
Opportunity = chance, prospect, opening
Seize = take control of, take advantage of
Using the above Thesaurus meanings and changing the above question to a statement, here’s what I came up with:
This is a CHANCE for you to TAKE CONTROL OF your professional and personal life.
The hard part to TAKING CONTROL OF is admitting you don’t have control. As humiliating for me as it was, I had to admit my eating was out of control ….. how else do you explain an extra 55 to 60 pounds! The humiliation still haunts me to this day ….. if only I had the courage to post a fat picture of me (humiliation at its best)!
But there’s a positive side to experiencing humiliation …. It’s the driving force that keeps me running in the other direction ….. HONOR.
If you want to be “Officer X”, here’s your opportunity.
If you are “Officer X”, here’s your opportunity to help your peers.
Humility to Honor ….. it’s a trip worth taking!
Crazy 8's workout
This probably won't be too challenging for most, but this is what I decided to do today:
AFAP 8 rounds:
8 KB swings
8 Air Squats
8 Reverse Crunches (or any other ab exercise like situps)
8 pushups
AFAP 8 rounds:
8 KB swings
8 Air Squats
8 Reverse Crunches (or any other ab exercise like situps)
8 pushups
Monday, July 12, 2010
Brain Workout (Thought For The Week)
There is no real failure…there is no real success….only actions and results. Stop judging yourself and just do what you know you need to do. As the worst action, is taking none at all.
Friday, July 9, 2010
Speaking of Metabolism ...
In a recent newsletter I received from Fitness Magazine, one of the topics discussed was “metabolism”. Here are some “new metabolism-boosting strategies” provided in one of the articles:
1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.
2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!
3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.
4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!
One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...
Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.
Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!
http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html
1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.
2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!
3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.
4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!
One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...
Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.
Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!
http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html
Monday, July 5, 2010
Brain Workout (Thought for the Week)
While science is looking for a “cure”, the rest of us should be living with “prevention” (and not expecting for a magic pill to bail us out, it’s our responsibility to stay in good health…not your doctors).
Subscribe to:
Posts (Atom)
