Choose to Lose Fitness Challenge

It’s officially over! I have heard several positive success stories, and it seems that everyone enjoyed the weekly physical challenges.

Speaking of challenges …. Whether you want to continue down the path of weight loss or whether you are now at a point where you want to maintain your recent weight loss, you need to keep challenging yourself in the area of quality food intake and quality exercise. The Choose to Lose Fitness Challenge was just the first step to incorporating lifestyle changes. It was a ladder to be used to get you out of the “pit of despair” of holiday food binging to level ground. Now you are faced with the choice of sliding back into the pit or continuing down a level path. The choice is a DAILY choice; it’s YOUR choice to make. The choice will never go away, but it does get easier.

Amongst all the articles I’ve read, there was one that basically someone just gave there predictions for 2010 (stumptuous.com). The predictions varied, and the writer gave his/her predictions on subjects such as healthcare, medical research, stress, farming industry …. Just a lot of stuff. Anyways, the first prediction related to why New Years’ Resolutions will fail this year …..

You will fail at your New Year’s Resolutions this year — and every year — unless you figure out the real problem and focus on the process, not the product.
Why are you out of shape? Why are you poorly nourished?
It’s not “willpower” — it’s the current structures and systems of your life.
Your relationship with your body mirrors your relationship with the other domains of your existence. Your body reflects your current values and priorities as well as your environment — social and physical.
• Fix your surroundings and relationships.
• Bump fitness and nutrition up the list of values and priorities.
• Find the limiting factors that are holding you back, and remove them.
• Examine the structure of your physical environment and daily routines to find the elements that sabotage you (or help you).
• Get away from soul-sucking people, things, and situations. Go towards people, things, and situations that bring you joy and give you energy.
• Question your underlying assumptions about how this whole project works and why it matters.
Not saying you have to solve it all, but if you don’t address the root cause of whatever’s bothering you, you’re doomed to fail.
Another fitness writer talked about a woman he knew who planned lavish, indulgent, junk-food meals while she was “on a diet”. In other words, this is a temporary fix, and then things will be magically different and I can engage in poor choices with impunity. Nuh-uh. It doesn’t work like that.
Be brave.
Get some big garbage bags — real or metaphysical — and start throwing shit out, whether that’s energy vampire people who don’t support you, crap “food” that poisons you, or assumptions and mindsets that are fundamentally self destructive.
Question everything until you peel away all those onion layers to find out why you are in the situation you are in.

As you can see, the writer doesn’t hold anything back and this weight loss and weight maintenance stuff is not all about food and exercise. There are other components to address. What a perfect time for some Spring cleaning (of our minds)!

Keep the faith!

Thursday Challenge 03/11/10

"The Swearing In"

As Fast As Possible (AFAP)

12 Pull-ups or Inverted Rows
Run 200M (from bay 2 to light pole #CO4 and back)
67 Push-ups
Run 200M
78 24" Box Jumps
Run 200M
79 Sit-ups
Run 200M

Here's The Scoop On Carbohydrates

Under a "What Works For Me" post, I indicated that low carbs and low sugar is what works for me. I've just obtained this information on Carbohydrates (the full article link is provided at the end of this post).

300 or more grams/day - Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Here's the full article:

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/

THE WARRIOR DASH

The Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation's most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

Registration for the Warrior Dash in Joliet is almost full. I've registered for the 10AM wave on 06/19 for those of you that plan on attending. The registration fee is $65.

http://www.warriordash.com/register2010_midwest.php

Caffeine, Alcohol and Health - How Much is Too Much?

I'm a coffee drinker, so this subject is of interest to me. Just the other night I heard on the news that a benefit to drinking coffee is that it reduces your risk for stroke. Who knows? One day it has benefits, one day it has adverse effects.

I easily drink 3 to 4 cups of coffee in the morning, and I enjoy an afternoon iced coffee. I know I have a coffee addiction since I experience headaches in the morning without it! Over the past year I have implemented many positive nutritional changes (including no alcohol), so I let go of the “guilt” of drinking too much caffeine.

One adverse effect of too much caffeine is its affect on cortisol levels. For those of you who are not familiar with cortisol, here’s a briefing from one of many articles I have read regarding this subject:
The hormone cortisol is produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing.
If you have too little cortisol, you may suffer from fatigue, chronic fatigue, exhaustion and a disease of the endocrine system called Addison's disease. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen, depressed immune function with all of the consequences, accelerated aging and stomach ulcers.
Recently, a lot of attention has been directed to the effects of excess cortisol on weight gain and on the difficulty in losing weight. Collectively, the various diet plans being promoted by a long list of diet gurus have a failure rate of approximately 93 to 97 percent. There are several reasons for this. One is clearly the difficulty in achieving behavioral modification in the face of easy availability of the wrong kind of foods, inherently sedentary lifestyles, and intense media programming. Another reason is that our hormones work against us, in the weight loss perspective. High cortisol levels is one of the culprits.
Weight gain, especially in the abdominal area and aging ... I’m starting to reduce my intake of coffee!!! If this subject is of interest to you, please read this article. One of the topics discussed within the article (near the middle/bottom) is “Coffee Alternatives” and it has a link to Teeccino which is a naturally caffeine-free herbal coffee. I just started drinking it this week (1/2 coffee and ½ teeccino). It’s great tasting, and I have not experienced any headaches. I’m not planning on giving up caffeine totally, but I am reducing my intake. Read and decide for yourself. The article also addresses alcohol intake which is also interesting.
http://www.fitnessspotlight.com/2009/11/23/coffee-health-alcohol-facts
Happy reading!

Thursday Challenge 03/04/10

We'll be using the three training tracks for this challenge due to the thrusters.

5 Sets of As Many Repetitions of each excercise As Possible (AMRAP).

Beginner:
45# Thrusters (just the bar)
Push-ups
Sit-ups

Rest 3 minutes between each complete set.

Intermediate:
95# Thrusters (bar plus two 25# plates)
Push-ups
Sit-ups

Rest 3 minutes between each complete set.

Practiced:
115# Thrusters (bar plus two 25# plates & two 10# plates)
Push-ups
Sit-ups

Rest 3 minutes between each complete set.

This Challenge will set the tone for all of this months challenges. Can't wait for the warm weather to work some sprints in!

Intermittent Fasting

Previously, I posted an article which provided you with potential reasons why you can’t lose weight and also how to lose fat. One of the suggestions given under the “how to” section was to “Fast: 16-20 hours daily and/or 24 hours twice weekly.”
I’ve run across an article regarding Intermittent Fasting …. Here’s a little “taste” of the article:
It has become sacrilege to skip a meal. Skipping meals, they say, only slows the metabolism, promotes fat storage, and makes us more likely to gorge on unhealthy foods once we do decide to eat.
The same goes for workouts. Missing a workout – especially in conjunction with a skipped meal – can make a fitness buff feel like a lazy slob. Missing two, or even three? A crisis of monumental proportions! A cascade of guilt and regret!
What are we to do?
Read the full article ….. At the bottom of the article are additional articles, including a “How To” fast article if you’re interested. As previously pointed out under a What Works for Me post (in terms of workout) …. CHANGE was mentioned. Perhaps a little CHANGE (in the area of diet) will get you through a weight loss and/or fat loss slump??
http://www.marksdailyapple.com/intermittent-fasting-skipping-meals-healthy/

Thursday Challenge 02/25/10

Max Sets in 15 Minutes

1 Set Equals:

1 - Wall Ball
1 - Burpee
3 - Wall Balls
3 - Burpees
5 - Wall Balls
5 - Burpees

Thursday Challenge 02/18/10

AFAP Four Sets:

30 Air Squats
30 Lunges
30 Sit-ups

Note: Lunges should equal 60 right and 60 left.

Choose to Lose Fitness Challenge

How are all you Choose to Losers doing?

a) Great. I’m down 5 or 10 pounds … can’t wait for the next weigh in.
b) O.K. I’m down 5 or 10 pounds …. But slowly losing willpower.
c) The effort is there, but no results ….. this sucks!
d) What the heck was I thinkin’ when I joined?
e) Other??

Although the scale is the measure of your success during this fitness challenge, I would like to encourage you not to let it dictate whether or not you continue on your journey for lifetime weight/health success. Personally, I weigh myself once a month. I base my success on how healthy I ate, how dedicated I was to my exercise plan, and how my clothes fit. My belt was and is my measure of success …. Waist vs. Weight.

Two things I would like you to think about as you continue with you fitness challenge …. The first being words from our friend Lou from one of his Extremist posts for Trinity Training:

Failing is painful.

Or is it? I find more pain in not having goals. I find more pain at not competing. I find more pain in not having a chance to succeed. Failing to me means I gave it all I had in a risky effort, but came up short. Failing means I have to try harder next time. Commit to a new course. Visualize myself being the champion. The Extremist. ...... I want people to claim a stake in their own success. Not sitting back expecting some fair distribution of prizes or rewards. I want people to take a bite out of failure and chew on it until a new plan, a fresh path, a renewed vision of success is crystal clear.

The second item is an article which you may find helpful. I think it’s one of the best articles to read if you don’t have time to read an entire diet book. It gives you 10 reasons you’re not losing weight, 13 ways to lose fat and 5 of the best foods to eat to lose fat. http://donmatesz.blogspot.com/search/label/How%20to%20lose%20fat

Keep the faith!

W.O.D. - Week #3

W.O.D. #1 (AFAP-4 Rounds)
Beginner                    Intermediate                    Practiced
10 Air Squats              10 Zercher Squats (40lb)   10 Zercher Squats (80lb)
10 Air Get Ups           10 MB Get Ups                 10 SB Get Ups (40lb)
10 KB Swings            10 KB Swings                    10 KB Swings (35b)
400m Run                   400m Run                          400m Sprint

  Please review the video on right column regarding Sandbag Exercises for an example on Get Ups. Review the video labeled Sandbag Zercher Squats for proper form on the squats.  For KB Swings ensure the KB starts between your legs behind your heels and you have FULL extension overhead.  KB weight for Beginner and Intermediate should ensure you don't max out your first set.

W.O.D. #2 (AMRAP-20Minutes)
Beginner                    Intermediate                    Practiced
5 Push Ups                  5 Push Ups                        5 Plyo Push Ups
10 Step Ups                10 Box Jumps                    10 Box Jumps
15 Flutter Kicks          15 Flutter kicks                   15 Flutter Kicks

  For Step Ups and box Jumps utilize a height which challenges yourself each set

W.O.D. #3 (AFAP-10 to 1, 1 to 10)
Beginner                    Intermediate                    Practiced
Jack Knives                 Jack Knives                       Jack Knives
Deadlifts (115 lbs)       Deadlifts (185 lbs)              Deadlifts (225 lbs)

  Each round you decrease the number of Jack Knives by one and increase the number of Deadlifts by one.  The first round is 10 Jack Knives and 1 Deadlifts, the last round is 1 Jack Knife and 10 Deadlifts.

Thursday Challenge 02/11/10

AFAP - 10 Sets of 10

Wall Ball
4 Count Mason Twists (right - left - right - left = 1)

W.O.D. - Week #2

W.O.D. #1 (AMRAP-20 Minutes)
Beginner                    Intermediate                    Practiced
5 Thrusters(Bar Only)  5 Thrusters(75 lbs)             5 Thrusters(95 lbs)
10 Forward Lunges     10 KB Lunges                    10 KB Lunges
15 Sit Ups                   15 Sit Ups                        15 Sit Ups
20 Single Unders          20 Single Unders                20 Double Unders

  The Under refers to Jump Rope.  A single under is when the rope passes once under your feet with each jump.  A double under is when the rope passes twice under your feet with each jump.

W.O.D. #2 (AFAP-21/15/9/3)
Beginner                    Intermediate                    Practiced
Inverted Rows             Pull Ups                             Pull Ups
Deadlifts                      Deadlifts                             Deadlifts
Mountain Climbers       Mountain Climbers             Mountain Climbers

Mountain Climbers should be a two count exercise for Beginner (left then right is 1 rep) and a four count exercise for Intermediate and Practiced.  Deadlift weight should be approximately 1/3 body weight for beginners.  Intermediate and Practiced lift an appropriate weight which will not leave you at failure after first set.

W.O.D. #3 (AFAP-Deck of Cards)
Beginner                    Intermediate                    Practiced                    Suit
Push Ups                     Push Ups                           Push Ups                     Spades
Sit Ups                        Sit Ups                               Sit Ups                        Diamonds
Air Squats                   KB Front Squats                Sand Bag Squats          Clubs
KB Clean & Press       KB Clean &Press              KB Clean & Press        Hearts
400m Sprint                400m Sprint                        400m Sprint                 Jokers

This workout can be segmented by removing Aces, Facecards, and/or Jokers.  Each number card is the amount of reps, Facecards are valued at 11, Aces can be valued at 1 or 15.

What Works For Me (for Super Bowl)

Do you have a game plan for Sunday (in terms of what you're going to eat)? I just finished mine, so I thought I'd share a few "plays" with you. Remember, my focus is high protein / low carbs.

Deviled Eggs

Lunchmeat Wraps (piece of lunchmeat, spread some onion and chive cream cheese on it and wrap a pickle up in it ... then cut into pieces and put in a toothpick).

Celery sticks filled with Merk's Cheese

I'm planning on having a few dips, BUT, I'll be dipping with celery or carrots (I avoid crackers and tostidos)

Also, I plan on working out before attending the party to help get my metabolism going .... remember, muscles continue to burn fat even after your workout!

That's my game plan.

What Works For Me

There are sooooo many diets on the market today, and bookstores have rows and rows of diet books to choose from -- "The Paleo Diet", "The Sonoma Diet", "Neanderthin", "Protein Power Life Plan", "The Zone Diet", "Good Carbs Bad Carbs" etc., etc.

One common denominator is low carb, low sugar (no artificial sweetners and no high fructose corn syrup) and good quality protein. Basically, 90% of your food groceries should be purchased from the perimeter of the store (I like Trader Joes!).

The hard part is TIME. In the beginning, it took TIME to read labels to figure out what is good and what is bad. I was surprised to find out how many salad dressings are loaded with sugar and/or high fructose corn syrup). I was surprised on the sugar (or artificial sweetner) content on yogurt. What I look for on the label is:

# of Carb grams (I limit my daily intake to about 75-90 grams)
#of Protein grams (I try to eat about 4 oz of protein every 3 hours)
# of Sugar grams (As low as possible - not to exceed 20 grams per day)
Also, I check to see if the product has high fructose corn syrup in it. If it does, forget it!

The first month or two took TIME, but not any more. I know what brand(s) are good, I just grab it off the shelf.

It takes TIME to pack my lunch/dinner, but it has become part of my routine. Again, in the beginning, it took some adjustment, but the benefits have paid off so much, that I truly don't mind. You learn creativity as you go.

For example, this is what's in my breakfast/lunch box right now (I'm working early shift):

Protein Bar (14 gms protein, 10 gms carbs & 5 gms sugar)
Bag of Almonds (9 gms protein, 8gms carbs & 2 gms sugar)
2 Tomatoe & Basil Pizza Burgers (20 gms protein, 14 gms carbs & 4 gms sugar)
1 Cheese Stick (8 gms protein, 1 gm carb & 0 gms sugar)
2 slices of ham (11 gms protein, 3 gms carbs & 3 gms sugar)
5 Oatmeal granola bites (3 gms protein, 16 gms carbs & 8 gms sugar)

I literally threw this stuff into my breakfast/lunch box in less than 5 minutes. I didn't stop to read labels because I know what's good and what's not. I didn't have enough time to pack a salad, so I'll stop at McD's or Wendy's. They have nice side salads for $1.00.

I'll probably have chicken and broccoli for dinner.

This is what works for me in terms of food intake.

Thursday Challenge - 2/4/10

AFAP-5 Rounds

20 Burpees
20 Air Squats

  Thursday Challenges are back!  These will be posted every Monday in preparation for the Thursday Challenge.  Once you complete the challenge you are encouraged to Comment to this post with your time.  This is for your own reference to look back on since these Challenges may be repeated later in the year.  If you aren't comfortable posting a time at least post that you have completed the event. 

  SEE YOU THURSDAY!

W.O.D. - Week #1

W.O.D. #1 (AMRAP-20 Minutes)

Beginner                         Intermediate                 Practiced 

5 Push Ups                       5 Push Ups                     5 Plyo Push Ups

10 Sit Ups                        10 Sit Ups                      10 Sit Ups

15 Air Squats                   15 KB Front Squats          15 SB Front Squats

W.O.D. #2 (AFAP-5 Rounds)

Beginner                          Intermediate                Practiced

5 Inverted Rows                5 Pull Ups                      5 Pull Ups

10 Step Ups                     10 Box Jumps                10 Box Jumps

10 KB C&P (ea)                 10 KB C&P (ea)              10 KB C&P (ea)

10 Mason Twists              10 Mason Twists             10 MB Mason Twists

5 Pull Over/Sit/Stand         5 Pull Over/Sit/Stand     5 MB Pull Over/Sit/Stand

To increase the difficulty of the Pull Over/Sit/Stand even further finish each rep with a Squat Jump after you stand.

W.O.D. #3 (AFAP-21/15/9)

Beginner                         Intermediate                  Practiced

Wall Ball                          Wall Ball                          Wall Ball

Tire Step Ups                  Tire Jumps                       Tire Jumps

Leg Raises                       Leg Raises                       Leg Raises (Stability Ball)

Tire Strikes                     Tire Strikes                      Tire Strikes

Mountain Climbers          Mountain Climbers             Mountain Climbers

When utilizing the Stability Ball for Leg Raises place the ball between your ankles and keep it in place for the duration of the exercise.  When conducting Tire Strikes use the flat end of the sledgehammer to strike the tire to reduce bounce back and create a more difficult exercise.

What Works for Me...

In a word, CHANGE.

In the last year I have rarely repeated the same "workout routine". That's not to say I haven't repeated my favorite exercises or duplicated the structure of my workouts. But, by and large every workout is a new experience. And while they aren't all successes, they' have all contributed to the evolution of my personal physical fitness program.

Up until about two years ago I maintained the same approach to fitness:

• Day 1 - Chest and Triceps
• Day 2 - Back and Biceps
• Day 3 - Shoulders and Abdominal
• NO LEGS!

Throw in a 1.5 mile run every once in a while and there it was; a workout schedule that rarely changed and nearly always contained six exercises each day with ten sets per body part. Nothing imaginative or challenging about that. The older I got, the harder it got to maintain my strength. My body had long since adapted to the repetition of my routine and was not responding. I started to experience chronic injuries and could see marked decreases in my personal strength standard, "bench press". CHANGE became a matter of necessity and since then CHANGE has become the staple of my workouts.

I now have no workout schedule. No set muscle groups, no set number of repetitions. My workouts are not scripted days or even hours in advance. Generally speaking, with the exception of a few CrossFit standards, the majority my workouts fall into one of only four structures:
10 Sets of 10 for Time. Two exercises. Example of one set:

• 10 Deadlifts
• 10 Plyo Push-ups

5 Sets of 5 for Time. Five exercises, each having an ascending number of repetitions. Example of the set:

• 5 Burpees
• 10 Pull-ups
• 15 Kettlebell Clean & Presses (15 each arm)
• 20 24" Box Jumps
• 25 Sit-ups

5 Sets Interval Training. One run followed by two exercises of the same muscle group. Example of one set:

• Run 400M (1/4 mile)
• Max Reps Bench Press (set weight)
• Max Reps Ring Push-ups

Max Sets in 15-Minutes. Two exercises: one a push & one a pull. One set equals nine repetitions of each exercise done: 1-1/3-3/5-5. Example of one set:

• 1 Thruster (set weight)
• 1 Pull-up
• 3 Thrusters (set weight)
• 3 Pull-ups
• 5 Thrusters (set weight)
• 5 Pull-ups

Although I'm comfortable with these structures because of the flexibility they offer, I am not satisfied and continue to "test" other structures that appear to be interesting or would seem to offer a greater degree of challenge. The 1-1/3-3/5-5 you see above came from CrossFit Football and was the result of one of those tests.

If your not happy with your state of physical fitness or if it's just getting harder to "find" time to workout, I encourage you to consider a CHANGE. Explore the information resources we're offering and find what works for you.

To Whom It May Concern

Airline Safety Announcement:



In the event that our cabin pressure should change, an oxygen mask will be released from the overhead compartment. Please place the oxygen mask on yourself first before helping small children or others who may need assistance.



I'm currently reading a book titled "One Month To Live - Thirty Days to a No Regrets Life". This book shows you how to stop waiting for "someday" and start making each day really matter. By taking the "30-Day Challenge", you'll learn what it means to make the most of your time on earth and live life with no regrets. (Deep stuff)



Now, getting to the Airline Safety Announcement, this was brought up on Day 5 of the book and a day I would like to share with you. We need to take time and focus on ourselves (spiritually, physically, emotionally and relationally). We need to "place the oxygen mask" on ourselves if we are going to make a difference in the lives of our spouse, children, grandchildren, elderly parents, pets, and even our fellow patrol officers! There are people in our lives that need us and rely on us and shame on us if we become a burden to them rather than be an assistant to them.



How you treat your body directly affects others in your lives and it impacts the quality of the life you enjoy. I can tell you first hand that over the past three months, I've been a burden to my family because my body (specifically, me feet) were not healthy. The quality of our meals decreased, the laundry piles increase and my poor dog (Kipper) couldn't take a walk with his mommy!



My hope is that you consider placing the oxygen mask on yourself (spiritually, physically, emotionally and relationally) so you are able to help those small children and others who God has blessed you with.

W.O.D. IS BACK!!

  After numerous months of a lack of W.O.D. posting the W.O.D. is back! The OBPD Fitness Committee has taken the time to review the W.O.D. process and we believe drastically improve its function. From this point on there will be a weekly posting of three (3) W.O.D.s. Each of these W.O.D.s will have 3 seperate tracks, Beginner, Intermediate, and Practiced. These tracks will allow you to select the track that best suits your fitness level and experience. This will also allow you to complete the workouts when it best suits you and to combine it with other workout options during the week. Don't forget you can always check the label "W.O.D." and review all the previously posted W.O.D.s for other options.

  On the right side of the blog we have added a section titled "Workout Options". There are several options currently listed, each of which gives you a variety of workouts to utilize. CrossFit Football and CrossFit Mainpage post daily W.O.D.s which you can follow. CrossFit Football generally utilizes more weight lifting exercises in their W.O.D. Also listed are the three Prison Workouts from Lou Hayes. These are listed in their entirety and allows you to pick and choose what suit you best. Keep your eyes on this tab because more options will be added in the future.

  We are also in the process of compiling Sample Workouts which will be added to the right side of the blog. These will be workouts utilized by members of the Fitness Committee in the past and have found them effective workouts. This section will also be added to on a regular basis.

  Remember The Cage is open 24/7 and can be utilitzed by anyone. Feel free to check it out and utilize it regardless of your workout plan. Good Luck!!

What's new in "The Cage"?

Just added to "The Cage" for your fitness experience:

• Two 45lb. plates.
• Two 25lb. bumper plates
• Two 10lb. kettlebells.
• Two 15lb. kettlebells.
• One E-Z curl bar (for you hardcore traditionalists).

That's great but what are kettlebells and bumper plates?

Bumper plates are solid rubber weight plates manufactured to fit the Olympic bar (they will work with all the bars we have in the cage). The plates themselves are the same diameter as a standard 45lb. iron plate. Bumpers were developed to train the Olympic lifts because they can be dropped on a lifting platform or matted surface without damaging the plates or flooring.

Kettlebells are basically a cannon ball with a flat bottom and an over sized handle across the top. They range in weight from 8lbs. to 88 lbs. They've been around for hundreds of years and are great for building full body strength (critical in developing "real world" strength that can be transferred to the job you do).

Again, that's great but what do I do with them?

Not to worry, we'll be providing plenty of exercises. In the meantime do some keyword searches and find your own applications. Start light and build your way up as your confidence and skill level increases.

Ready for sandbag training?

Today we added five sandbags to the cage; two 40lb. bags and three 80lb. bags. In the very near future we'll be adding an additional 80lb. bag and two additional 40lb. bags. To clarify, they aren't actually sandbags. They are sea bags filled with wood pellets. The link below explains how they are made.

http://www.youtube.com/watch?v=8j6yE8LbQTg

Working with sandbags is considered odd object training. An odd object can be defined as a non-rigid implement who's center of mass is not fixed and is ever changing. The more it shifts the harder your muscles work to adapt.

The link below is a brief montage of several sandbag exercises.

http://www.youtube.com/watch?v=xWH5YkMnkDY&feature=player_embedded

These are by no means the only exercises in which the bags can be used. Search youtube and see what you can find. The most challenging exercise I have found is the half-moon with the 40lb. bag. The link is below.

http://www.youtube.com/watch?v=jKkRW_xTUsA

Some things to know about the sandbag:

1. Don't use the handle sewn onto the bag. It won't support the weight and if it tears it will likely tear the bag as well.
2. The bag will emanate a small amount of wood dust for the first couple of weeks.
3. The 80lb. bags may be fairly rigid but that will change with use. They'll eventually begin to lose their rigidity which will increase the amount of work your muscles will need to do to control the load.
4. These aren't MMA bags. Avoid tossing or repeatedly dropping them from any height greater than your waist. They'll create a dusty mess if they break.

Lastly, don't let the bag kick your butt. The more you use it the easier it gets.

To Whom It May Concern

The quote shown below is from an article, and I personally can attest to the article's validity. My weight loss success had many contributory factors: healthy eating (both what I ate and why I ate), exercise (cardio and strength training) and a deep-down desire to permanently fix my physical brokenness (it wasn’t a “vanity” issue).

I truly believed cardio was the “main ingredient” to my weight loss until I had my foot surgeries. I had to let go of the cardio and rely solely on my healthy eating habits and strength training. Through it all, I lost an additional 5 pounds (during the Thanksgiving and Christmas and New Year's holidays!)

Quote:
The point being in your battle against weight loss, you need to start where it matters the most…in how and what you eat. From there you compliment your efforts with “effective” exercise…and not “excessive” exercise. Too many people are being excessive in what they do, expecting faster results somehow.

Read Full Article: Aerobics (Cardio) is Not Your Priority in Lasting Weight Loss

Just an update...

Your Fitness Committee wants you to know that we are continuing in our efforts to create a fitness resource that is both functional and practical. The committee meets biannually for the purpose of reviewing every facet of the resources we provide. Those meetings are supplemented by a constant exchange of ideas between individual committee members. The committee has made a tremendous amount of progress in working to provide an inclusive fitness resource. These achievements would not have been realized if it was not for the contributions (time, money, equipment & ideas) of several informal members. Their help and support has been greatly appreciated.

At our most recent committee meeting we identified several areas in which we believe we can increase the effectiveness of the resources we provide.

Expanding our use of the OBPD Fitness Blog.

• Inclusion of sample workouts.
• Expanded use of blog entries (more contributors - new topics).
• Refining current topics to ensure that their relevance and application is closely related to the environment we work in.
• E-mail notification of blog entries (already up and running).
• Posting "Workouts of the Day" (WOD's) on a weekly basis.
• Increasing the number of links to resource websites.

Creating workouts that are as inclusive as possible regardless of skill or fitness level.

• Three WOD's and one Thursday Challenge will be posted at the beginning of each week. This will allow you to choose the WOD or WOD's that best fit your schedule.
• Three training tracks will be posted for each WOD: Beginner, Intermediate & Practiced. Select the track that best fits your level of experience & fitness.
• Challenges will continue to be held every Thursday. However the format will change slightly in an effort to increase the level of participation. The challenges will be less complex and shorter in duration, with the exception of the last Thursday Challenge of the month. That challenge will be comprised of components from the month's previous challenges. Example: 1st Thursday - 100 push-ups for time. 2nd Thursday - 200 sit-ups for time. 3rd Thursday - 300 air squats for time. Last Thursday - 10 Sets of 10 push-ups, 20 sit-ups and 30 air squats.

Modifying our baseline testing.

• Testing will be more reflective of the fitness resources we are providing. Although the specific measurements have not yet been determined, they will not include a 1.5 mile run or bench press.
• The testing date(s) will be announced in the near future.

Adding additional equipment in an effort to meet the physical training needs of as many participants as possible.

• Two additional 45lb plates.
• Two 25lb. bumper plates.
• Two 8lb. kettlebells.
• Two 15lb. kettlebells.
• Four 40lb. sandbags.
• Four 80lb. sandbags.
• One E-Z Curl bar.
• One stability ball.

Unfortunately we have serious space limitations and need to select equipment that we are confident will be used on a regular basis (E-Z curl bar) or equipment that has the greatest application of use (sandbags and kettlebells).

I encourage each of you to take advantage of the resource created and maintained by your peers for the purpose of improving your level of fitness. As a Police Officer you do not have a right to be unfit. To do so is to not only risk your safety but the safety of the public and that of the men and women you work with everyday.

A Police Officer is who you are, not what you do.

www.obpdfitness.blogspot.com

Headin out for a cup of Joe?

Again from Mens Health--

Not quite sure what to order when you’re at your local coffee bar? We decoded the average hole-in-the-wall menu so you can find healthier options no matter what you’re jonesing for.

Espresso Drinks
Always choose cappuccinos over lattes. With nearly half the amount of milk, you’ll save about 60 calories per medium cup—which adds up fast. Still, when you start adding syrups and whipped topping, both can be dangerous. A large flavored espresso drink made with 2 percent milk can cost you about 300 calories and 8 grams of fat. Read on to learn the definition of different coffee shop terms.

Frozen Coffee Drinks
The worst of all coffee categories. With the heavy reliance on dairy, syrups, and whipped cream kickers, these may as well be labeled "caffeinated milk shakes." Expect to invest between 400 and 700 calories in one of these frozen follies.

Americano
Made from a few shots of espresso and hot water, this is the best espresso drink on the menu. It's like coffee, with an extra kick.

GET YOUR ASS OFF THE COUCH!

Well, we’re three weeks into the New Year …. How are things going? For many of you, your New Years’ resolution (to lose weight and/or begin an exercise program) got off to a slow start due extended work hours required to investigate the “unfortunate incident”. Life (or in this instance, death) sometimes gets in your way to achieving well-intended goals. The key is to not let those set-backs permanently set you back.

2009 was a big year of achievement for me personally. I lost 55 pounds (and 2 bunions) … no, the two are in no way related (bunions don’t weigh 55 pounds)! Both the weight loss success and bunion surgeries both required planning and patience, and both have provided me with a level of courage I would have never reached without going through the experience(s).

I read this quote by Eleanor Roosevelt while at one of my physical therapy sessions, and it applies to these situations:

Believe in yourself. You gain strength, courage and confidence by every experience in which you stop to look fear in the face …. You must do that which you think you cannot do.

To “look fear in the face” --- What might that be for you? Is it that NUMBER that comes up when you step on the scale? Is it going to the doctor’s office to get your cholesterol and blood pressure checked? Is it opening up your credit card statement in January?

Several months ago, a friend of mine (Lou Hayes) asked me to provide him with my personal weight loss testimony, and he posted it to his website (Trinity Training). My HOPE is to provide you with HOPE. Well that same friend recently told me to “stop patting myself on the back for my 2009 achievement and move on to the next achievement --- it’s a new year.” Good old Lou! Needless to say, this will be the first and last time I post my 2009 weight loss testimony!!

Wow …. It’s 2010. I’m fat free (well, you know what I mean), and I find myself in a lost state right now. I spent all last year reaching and climbing my way out of a dark, dark hole. I’m now out of the hole and on level ground, and I see light for the first time. What the heck am I supposed to do now? What is my new goal? These questions were gnawing at me for the past few weeks, but I got my answer yesterday at the Fitness Committee Meeting. My new goal is to pull as many people out of the “dark hole” as I can. It’s not about me; it’s about YOU.

This year, I will be posting as much as I can to give YOU the tools to get out of the dark hole. These tools may be in the form of dietary direction, motivational encouragement or providing you with some “must read” articles. Unfortunately, YOU have to do the reaching and climbing, but I’ll be there for YOU while YOU “look fear in the face”.

One final tool I will provide you with is workout support. I know “The Cage” might be a little scary and the Workout Of the Day (WOD) might be a little too much. Again, I’ll be there for YOU while YOU “look fear in the face”. If WE need to start with 1 sit up, 1 push up and 1 lap around the parking lot, that’s what WE will do. The goal is to do a 20 minute workout. Every day I work the 6-2 shift, I will be in The Cage after my shift from 2-2:45. If I work the 10-6 shift, I’ll take my lunch at 2:00 (obviously service calls permitting). I’ll stop in to get your workout going (but I can’t participate). If I work the 2-10 shift, I’ll be there before my shift at 12:00. If it is my day off, I’ll be there from 2-2:45 (but I have some flexibility). I will be there with or without YOU.

New Exercise: DOT Drill

This is an agility drill which can be incorporated into almost any workout.  There are many ways to adjust the movement patterns to increase the level of difficulty, however this is the basic format.  This is a nice change of pace drill to keep your workouts interesting.  Check out this video (which has also been added to the Exercise Videos on the right side of the blog) for a demonstration.   I apologize for the ad before the video but it was the best example out there.  A diagram with explanation has also been placed in the Cage. Once the weather warms up we can get the dots spray painted outside the Cage.

The truth on energy drinks

Off of Mens' Fitness----

The real truth is that most people are already consuming too much energy, which is why there's an obesity problem. (Think about it.) So adding to your energy excess by guzzling a calorie- and sugar-laden drink doesn't make a lot of sense.

In fact, ask yourself this: Is it a lack of incoming sugar that's causing you to be tired-or is it that you're consuming too much of it in the first place? Chances are, it's the latter.

Our advice: If you feel you need a boost, reach for unsweetened beverage that contains only caffeine-like a black coffee from Dunkin' Donuts. It has zero grams of sugar, 146 mg of caffeine, and just 20 calories-all for about 2 dollars.

2 tips to lower fat when eating out

The following is from a Mens Health Article I read:


Slice Fat from Pizza
Always order your pizza with double tomato sauce and light cheese. Men who eat a lot of tomato products tend to have less prostate cancer—probably because tomatoes are a rich source of lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams (g) of fat per pie. That's as much as in a McDonald's Quarter Pounder.

Order the Steak Fries
If you love french fries, always order the steak fries. Large-cut fries don't absorb as much oil as shoestring or curly fries, which lowers the fat count.

Resolution vs. Lifestyle Change

OK....it is the start of a new year and I'm sure lots of us have made the the New Year Resolution to really and truly get fit. Im not the only one to say this was a repeat from last year. Being a Cubs Fan Im used to being positive at the start of the year only to fall off and end up missing my goals in the end....WAITING FOR NEXT YEAR! Well instead of making getting healthy/fit a resolution, I decided to make lifestyle changes to avoid the "mistakes" of my past. I am not following an all or nothing attitude. When you read about fitness success stories... there are those select few that can follow this all or nothing living, BUT there are many more that realize there will be bumps in the road. When I realize I can't follow through on my scheduled workout of the day, instead of scapping it all together I will do a condensed one. When Im faced with an unhealthy option for a meal... instead of looking at the day as a loss and eating unhealthy the rest of the day, I will work on eating cleaner for the remainder of the day to make up it.

Let's look out for each other in our quest for a healthier lifestyle and push each other to be the best we can be!

Remember......a pat on the back is better than a kick in the butt!

It's All Greek to Me Egg Mug
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein, POINTS® value 2*

Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1-2 minutes, until softened. Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute. Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45-60 seconds, until scramble is just set. Gently stir, and then allow to cool slightly.

MAKES 1 SERVING

Pizza! Pizza! Egg Mug
PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein, POINTS® value 3*

Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni, chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute. Stir gently, and then microwave for another 30 seconds. Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set. Stir lightly, and then sprinkle with grated topping.

MAKES 1 SERVING

2010 Fitness Challenge

Well everyone......looks like there are several officers looking to start off 2010 with a BANG!!! We have 12 officers signed up for the Choose to Lose Fitness Challenge at our Park District. It starts the first Week of January and ends the first week of March. It is a great balance of females/males......patrol/detectives/crime prevention.......and different shifts!

I am so excited these other 11 officers decided to join me in this journey!!!

This is a great way to get leaner....stronger....healthier.....and build morale !!!!

Good Luck to all!

Remember the fact that we all chose to do this makes us all winners!!!!

White Bean Chili

Ingredients:
¾ pound lean ground turkey
½ cup chopped onion
1 garlic clove, minced
31/4 cups water
1 can (15 ounces) cannellini beans rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
¼ teaspoon black pepper
2 tablespoons flour

Directions:
In a large saucepan, cook turkey, onion and garlic until turkey is no longer pink. Stir in 3 cups of water, beans, undrained chilies, bouillon, cumin and pepper. Bring to a boil, reduce heat and simmer, covered, for 30 minutes. In a small bowl, stir together the remaining ¼ cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken.

MAKES 4 SERVINGS
Calories: 292
Fat: 8g
Carbs: 30g
Fiber: 6g
Protein: 25g

Giving Credit Where Credit is Due

As many of you know alot of the information posted on the blog is shared information from a variety of other sources such as the Crossfit mainpage. Trinity Training Group which is authored by friend Lou Hayes is one of my main sources of information. Lou has provided me with a wealth of information over the years and has been a tremeandous asset to this blog, albeit indirectly. I even admit sometimes without his knowledge. Recently Lou has even published articles in the Crossfit Journal titled "SWAT Shapes Up" and "Rise Up." Both of which are excellent reads. I read his blog on a regular basis not just for the knowledge but for creative ideas to improve our own website. If it were not for his help, this website might not even exist the way it does today. Lou's most recent post How Events Help in Goal Setting fits in with our recent rant on the new year and goals. Lou makes very solid points. Planning for some of these events has helped me stick to my own goals of personal improvement in health, wellness, and fitness. MURPH for Miller was the one event that kept my head in the game. If it wasn't for that, I'm sure there would've been several times which I hit the snooze button on the alarm clock and skipped the before shift WOD. I have added a colum on the right side of the site which shows Upcoming Events and links to the appropriate sources for more information. This column will be regularly updated and feel free to pass along any events which may be appropriate to include. I encourage everyone to select at least one event to participate in this year, no matter how intimidating it may seem. I'm planning on completing MURPH for Miller again this year along with the Warrior Dash. I hope to see some of you there. Until then keep up the good work and see you in the Cage!

Chunky Beef Stew

Ingredients:
¾ pound boneless beef sirloin steak, cut into 1-inch cubes
¾ pound tiny new potatoes, halved
1 package (9 ounce) frozen cut green beans
4 carrots cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
11/2 teaspoon dried Italian seasoning
¼ teaspoon black pepper
3 cans (8 ounces each) no-salt added tomato sauce

Directions:
Over medium-high heat, lightly coat a 4 quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes or until vegetables are tender. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

MAKES 5 SERVINGS
Calories: 240
Fat: 3g
Carbs: 33g
Fiber: 6g
Protein: 20g

Egg Pinwheels
PER SERVING (1 pinwheel, 1/8th of recipe): 134 calories, 5g fat, 555mg sodium, 13.5g carbs, <1g fiber, 3g sugars, 8.5g protein, POINTS® value 3*

Ingredients:
1 cup fat-free liquid egg substitute
1 package Pillsbury Crescent Recipe Creations Seamless Dough Sheet
4 oz. shaved/thinly sliced lean deli ham
3 slices fat-free American cheese, broken into pieces

Directions:
Preheat oven to 350 degrees. Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add egg substitute, and scramble until fully cooked. Remove from heat and set aside. Prepare a baking sheet by spraying it with nonstick spray, and set that aside as well. Roll out entire package of dough and lay it flat on a dry surface, so that you have a large rectangle, with the short sides on the right and left. Evenly distribute ham slices over the dough, leaving a 2-inch border of exposed dough along the right side only. Evenly distribute scrambled eggs over the ham layer, and sprinkle with cheese pieces. Starting with the left side, roll the dough tightly up into a log, and seal by pinching together the right edge and the roll itself. Using a sharp serrated knife, slice the log into 8 pinwheels, and lay them flat on the baking sheet, evenly spaced. Bake for 15 minutes, or until golden brown. Allow to cool slightly.

MAKES 8 SERVINGS

Spotted on Shelves

NutriFit Mighty Mixes Each pack (about 1.5 oz.) has 160-180 calories, 3.5-7g fat, 27-30g carbs, 2-3g fiber, and 2-4g protein POINTS® value 3–4.

Betty Crocker Gluten Free Cake Mixes In Devil's Food Cake and Yellow Cake, a serving of the mix itself has 140 - 170 calories, 0 - 1g fat, 34 - 36g carbs, 0g fiber, and 1-2g protein POINTS® value 3.

Health Valley Organic Vegetarian Chili Black Bean Mole with Coffee and Cocoa Flavor A cup of the bean-packed goodness has 200 calories, 3g fat, 36g carbs, 7g fiber, and 11g protein POINTS® value 3.

Spotted on Shelves

Twixels They come in French Vanilla, Creamy Caramel, and Triple Chocolate, and each 4-bar serving has 140 calories, 8g fat, 16 - 17g carbs, 1g fiber, and 1g protein POINTS® value 3.

Sunsweet 60 Calorie Packs Each fat-free snack pack (about 3 prunes)has 16g carbs, 2g fiber, and 1g protein POINTS® value 1.

Honey Nut Chex A 3/4-cup serving (without milk) has 120 calories, 0.5g fat, 28g carbs, 1g fiber, and 2g protein POINTS® value 2

Stuffed Turkey Wrap

Ingredients:
For Corn Stuffing
1 1/2 tbsp. yellow cornmeal
1 tbsp. fat-free liquid egg substitute
1 tbsp. chopped jarred roasted red peppers
1 tsp. reduced-fat Parmesan-style grated topping
1/2 no-calorie sweetener packet
Optional: 1 jarred jalapeno slice, chopped
For Wrap
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
5 mandarin orange segments packed in juice, drained and chopped
1 tbsp. dried cranberries
3 oz. cooked skinless lean turkey breast, chopped
1/4 cup chopped romaine lettuce

Directions:
Combine all ingredients for the stuffing in a microwave-safe bowl sprayed with nonstick spray, and stir until thoroughly mixed. Microwave for 30 seconds. Use a fork to break up the mixture. If needed, microwave for another 15 seconds, until no longer liquid-y. Set aside to cool. Lay tortilla on a plate and warm in the microwave for 10 - 15 seconds. Spread dressing onto the tortilla, and sprinkle chopped orange segments and dried cranberries down the center of the tortilla. Top with turkey, stuffing, and lettuce. Wrap tortilla up tightly like a burrito, folding the sides in first, and then rolling it up from the bottom.

MAKES 1 SERVING
Serving Size: 1 wrap (entire recipe)
Calories: 326
Fat: 5.5g
Sodium: 624mg
Carbs: 43g
Fiber: 14g
Sugars: 11g
Protein: 37g
POINTS® value 6*

Butternut Squash Fries
PER SERVING (1/2 of recipe): 125 calories, <0.5g fat, 158mg sodium, 33g
carbs, 3g fiber, 6g sugars, 3g protein POINTS® value 2*

Ingredients:
1 butternut squash (about 2 pounds)
1/8 tsp. coarse salt
Optional: additional coarse salt

Directions:
Preheat oven to 425 degrees. Slice the ends off the squash, and then cut it in half widthwise. Peel squash with a vegetable peeler or carefully with a knife. Cut the round bottom piece in half lengthwise and remove seeds. Using a crinkle cutter or a knife carefully cut squash into spears/French-fry shapes. (For exact nutritional, measure out and use 20 oz.) Pat spears firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt. Lay spears out on a layer of paper towels, and let stand for at least 5 minutes, to allow the salt to draw out any excess moisture. Then pat with paper towels again. If you like, sprinkle with additional salt. Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then lay spears flat on it. Bake in the oven for 20 minutes, and then carefully flip spears. Bake for about 20 minutes longer, until tender on the inside and crispy on the outside.

MAKES 2 SERVINGS

Spotted on Shelves

Trader Joe's Dark Chocolate Nibs A 1-tbsp. serving has 70 calories, 6g fat, 7g carbs, 1g fiber, and 1g protein POINTS® value 2.

Manischewitz Reduced Sodium Chicken Broth, All Natural with No MSG Each cup has 15 calories, 0.5g fat, 1g carbs, 0g fiber, and 1g protein POINTS® value 0.

Pepperidge Farm Baked Naturals Cheese Crisps, Four Cheese You get to eat 20 pieces for 140 calories, 6g fat, 19g carbs, 1g fiber, and 3g protein POINTS® value 3.

Spotted on Shelves

Pillsbury Grands! Homestyle Golden Wheat Reduced Fat Biscuits Each one has 170 calories, 5g fat, 580mg sodium, 29g carbs, 2g fiber, 5g sugars, and 3g protein POINTS® value 3*

Power of Fruit Bars In Original (All-Fruit), Tropical, and Banana Berry, each bar has 27-30 calories, 0.11-0.12g fat, 0.66-1.75mg sodium, 6.5-7.7g carbs, 0.7-1g fiber, 3.8 6g sugars, and 0.3-0.36g protein POINTS® value 0*

Caring Candies Sugar Free Candy Canes Each fruity candy cane is fat-free with only 60 calories, 0mg sodium, 15g carbs, 0g fiber, and 0g protein POINTS® value 1*

Upcoming Event - Baseline Testing

The Fitness Committee will be conducting Baseline Testing in January. 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 yearly 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

You will also have the ability to be measured for weight, BMI, and Body Fat %. All these test results are private and maintained only by YOU. Last March we had 12 individuals participate in the testing process. The Fitness Committee is hoping to see those individuals as well as a few new faces at the Testing. Good Luck!!

Spotted on Shelves

Funky Monkey Snacks - Three all-new varieties of "Fruit That Crunches in: Applemon, MangOJ, and Pink Pineapple. Each 1-oz. package has 90-110 calories, 0g fat, 23-26g carbs, 3g fiber, and 0-1g protein POINTS® value 1-2.

Cedarlane All Natural Egg White Omelettes- Choose from three types of Egg White Omelettes: Spinach and Mushroom; Green Chile, Cheese & Ranchero Sauce; and Uncured Turkey Bacon, Vegetable & Cheese. Each omelette has 240-300 calories, 10-13g fat, 18-21g carbs, 1-2g fiber, and 18-24g protein POINTS® value 5-7

Trident Layers - This comes in two very fun flavors: Wild Strawberry + Tangy Citrus and Green Apple + Golden Pineapple. It has less than five calories per sugar-free piece.

SEEDS OF HEALTH

For Strong Bones
Sesame Seeds- Two tablespoons provide more than 80% of your daily intake of copper, an anti-inflammatory that may help ease arthritis pain.

For Youthful Skin
Sunflower Seeds- Two tablespoons supply nearly 40% of the RDA of vitamin E, an antioxidant that helps prevent sun damage.

For a Healthy Heart
Flaxseed- Two tablespoons of ground flaxseed, which is rich in heart healthy alpha-linolenic acid, help lower cholesterol, triglycerides, and blood pressure.

Spotted on Shelves

Betty Crocker 80 Calories per Serving Pouch Potatoes, New Flavors - Our friend Betty has released two new quick-tater flavors: Loaded Mashed and Homestyle Reds. A 2/3-cup serving (prepared) has 80 calories, 1-1.5g fat, 17g carbs, 3g fiber, and 2g protein POINTS® value 1*.

Arctic Zero All Natural Frozen Dessert, Paige's Pumpkin Spice - A 1/2-cup scoop has just 34 calories, 0g fat, 10g carbs, 0g fiber, and 5g protein POINTS® value 1*.

Minute Maid Just 10 Fruit Punch Pouches - Each pouch has only 10 calories, no fat, and 2g carbs POINTS® value 0*.

Think Fresh Foods~

Though there is no one food or food group proven to lower diabetes risk, the diet that's best for maintaining a healthy weight is: high fiber, whole grains, and lots of vegetables. This is best for preventing type 2 diabetes.

STAY MOTIVATED ~

1. Music is the key
2. Give yourself a no-food reward
3. Find a workout buddy
4. Put out your workout clothes
5. Hang a calendar
6. Pick a time of day
7. E-mail your workout log to a close friend each week
8. Slip on your workout clothes
9. TV can be another motivator
10. Make healthy foods look pretty
11. Keep a food log
12. Remind yourself

OH SUGAR, SUGAR ~
It's not just salt and fat that hurts your heart. Too much sweet stuff also ups your chances of having a heart attack or stroke because it contributes to risk factors like obesity and high blood pressure.

SEE HOW MUCH SUGAR IS IN THE FOLLOWING:
Pink Lemonade
12 oz = 8 tsp sugar

Cola
12 oz = 7 tsp sugar

Iced Tea
12 oz = 6.75 tsp sugar

ROASTED ASPARAGUS WITH PARMESAN
Ingredients:
1lb. fresh asparagus
2tbsp. crisco pure olive oil
salt
freshly ground black pepper
grated Parmesan cheese

Instructions:
Heat oven to 450 degrees, trim asparagus, snapping off tough ends. Drizzle 1 tablespoon olive oil over the center of a rimmed baking sheet, spread asparagus evenly in the pan, in a single layer. Drizzle with the remaining tablespoon of olive oil; sprinkle with salt and freshly ground black pepper. Roast 5 minutes for crisp-tender asparagus, 8 minutes for softer asparagus. Transfer asparagus to serving dish. Sprinkle with Parmesan cheese; serve immediately.

3 WAYS WITH CANNED BEANS~

BLACK EYED PEA SALAD
Toss rinsed black eyed peas, cut up plum tomatoes, sliced red onion and mixed salad greens with a Dijon vinaigrette. Sprinkle with crumbled crisp bacon and toasted pecans.

SKILLET PORK & BEANS
Fry pork chops; remove to a plate. Add rinsed white beans and canned diced tomatoes with green chiles to pan. Cover and simmer 5 minutes; add pork chops.

PIZZA PATTIES
Mash rinsed red kidney beans from a 28-oz can. Mix with a beaten egg, 1/4 cup dried bread crumbs and 1 tsp Italian seasoning; makes 4 patties. Pan fry until hot and crusty. Top with heated marinara sauce and grated Parmesan.

Job + Seasonal Stress =
Grabbing a cream cheese smeared bagel for a quick breakfast

Try this smart equation:

1 light whole-wheat English muffin + 1 Tbsp peanut butter + 1 small banana =
A protein and fiber packed handheld breakfast

Upcoming Event-Fight For Air Climb

On Feb 14, 2010 the Fight For Air Climb will take place at the Oakbrook Terrace Tower. This charity event is held by the American Lung Association in order to fund research and education for Lung Disease. There is a registration fee of $15 if you register early enough and mandatory fundraising effort of $75 per climber. If you use the coupon code CLIP10 its only $10 to register. Several members of this committee have participated in the past, it is a great event. If there is enough interest a OBPD Fitness Group team could participate. For more information on this event check this link:

http://ala.convio.net/site/TR?fr_id=1272&pg=entry

Helpful training tips will be posted in the near future.

Apologies and Goals

As most of you are aware I have been away from work for about 6 weeks. In that time frame I was unable to post daily WODs or much else for that matter. I apologize for getting away from the website. I know there are several of you out there who used the information on a regular basis to help improve your health and fitness. With that being said, I have made it my goal to continue to improve on this website and the information we provide. I am currently seeking imput on ways this can be accomplished. For starters, WODs will begin again shortly corresponding with the upcoming Prision Workout 3 from Lou Hayes at Trinity Training. Please read this link for more information and helpful tips to get started. Lou provides great information and is dedicated to health and fitness.

http://trinitytraining.blogspot.com/2009/12/prison-workout-3-skill-development.html

Also, Thursday Challenges are still taking place in spite of the cold weather. Even with the limited space in the Cage I encourage everyone to participate and push themselves. You will be surprised at what you can accomplish with a support group behind you. The Cage has seen the addition of a Treadmill curtosy of the Oak Brook Woman's Club. We also have added bumper plates and a new weight bench. Please encourage those not participating to at least come down and try it out.

There will also be a few upcoming events taking place in the not so distant future. I will be posting more information about these events and hope to see some of you participate.

The Oak Brook Fitness Committee maintains its stance to improve the Health, Wellness, and Fitness of the members. Feel free to seek one of the contributors out if you have any questions or suggestions.

EAT A SPOONFUL OF PEANUT BUTTER~

Studies show eating a small amount of peanut butter or other nuts everyday may reduce the risk of cardiovascular disease, keep you energized and even help you stay slim. Just a dab of this protein-rich food will satisfy your hunger.

GIVE THESE POWER FOODS A WHIRL~

Sharpen your vision-
Fill up on these:
Collard greens
Low-fat or nonfat milk
Nuts
Avoid these:
Refined foods

Clear your lungs-
Fill up on these:
Pears
Edamame
Brown rice
Avoid these:
Soft drinks

Painproof your joints-
Fill up on these:
Olive oil
Oranges
Avoid these:
Beer or hard liquor

Boost your memory-
Fill up on these:
Apples
Chicken breast
Coffee
Avoid these:
Liver

GIVE THESE POWER FOODS A WHIRL~

Protect your heart-
Fill up on these:
Barley
Pinto beans
Grapes
Macadamia nuts
mineral water
Avoid these:
Energy drinks

Strengthen your bones-
Fill up on these:
Lean top sirloin
Broccoli
Avoid these:
Salt

Promote digestion-
Fill up on these:
Blueberries
Popcorn
Bananas
Avoid these:
Dried plums

Smooth your skin-
Fill up on these:
Canned light tuna
Dark chocolate
Black tea with citrus peel
Carrot juice
Avoid these:
Alcohol

FOUR NUTRIENTS YOU NEED MORE OF NOW~

1. Vitamin C- it helps our systems stay ultra-high-functioning so we can fight off viruses and bacteria. During cold season experts advised 150mg for daily intake.

2. Vitamin D- this is critical to everything from bone health to weight maintenance.

3. Probiotics- this helps build up the good bacteria in your intestines.

4. Zinc- this mineral increases your body's production of infection fighting white blood cells.

Helps or Hurts?
You know you need to eat healthy for your heart, waistline, and overall health, but you may not realize how your diet also affects bladder health. Certain foods and beverages either help or hurt bladder conditions. They are as follows:

Acidic Foods: tomatoes, pineapple, and citrus fruits – HURTS

Highly Spicy Foods – HURTS

Water – HELPS

Alkaline Foods: bananas and pears – HELPS

Broccoli, Cabbage, Cauliflower, Brussel Sprouts, and Kale – HELPS

Yogurt – HELPS

Sugar and Sugary Foods – HURTS

Artificial Sweeteners – HURTS

Cranberry Juice – HELPS

Caffeinated Beverages – HURTS

Alcohol – HURTS

Cigarettes - HURTS

Sweet 'n Salty Caramel Cocoa
Ingredients:
2 packets Swiss Miss Sensible Sweets Diet Hot Cocoa Mix
3 tsp. fat-free caramel dip, divided
1/4 cup Fat Free Reddi-wip
2 dashes ground sea salt
1 dash Splenda No Calorie Sweetener or granulated sugar

Directions:
Empty both cocoa packets into a mug. Add 1 cup very hot water, and mix until powder has dissolved. Add 2 tsp. caramel dip, and stir until it melts into the hot cocoa. Place the remaining tsp. caramel dip in a small microwave-safe dish, and heat for 10 seconds. Stir until smooth and pourable. Then top cocoa with Reddi-wip and drizzle the caramel on top. Sprinkle the whole thing evenly with the salt and Splenda.

Serving Size: 1 cup with whipped topping (entire recipe)
Calories: 120
Fat: 0g
Sodium: 643mg
Carbs: 25g
Fiber: 2g
Sugars: 16.5g
Protein: 3.5g
POINTS® value 2*

Turkey Burger
Ingredients:
1 small light hamburger bun
1 plain lean turkey burger patty
1 slice 2% milk Swiss cheese
1/2 cup sliced baby bella mushrooms
2 small lettuce leaves
2 tomato slices
Optional: pickles, ketchup and mustard

Directions:
Split bun in half, and toast lightly. Place the lettuce and tomato slices on the bottom half of the bun. If you like, add a few pickle chips, a squirt of ketchup, and/or some mustard. Set aside. Cook turkey patty in a pan sprayed with nonstick spray. Once cooked, remove patty from the pan, add it to the bottom half of the bun, and top it with the slice of Swiss while the burger is still hot. Remove the pan from heat and re-spray it with nonstick spray. Over medium heat, cook the mushroom slices until tender (about 3 minutes), stirring occasionally. Place the mushrooms over the cheese-topped patty. Top with the other half of the bun.

Serving Size: 1 burger (entire recipe)
Calories: 305
Fat: 11.5g
Sodium: 578mg
Carbs: 22g
Fiber: 4g
Sugars: 4g
Protein: 32g
POINTS® value 6*

Cold Sesame Noodles
Ingredients:
1 package House Foods Tofu Shirataki, Spaghetti Shape
1 tbsp. plus 1 tsp. reduced-fat peanut butter
2 tbsp. light soymilk
2 tbsp. chopped scallions
1/2 tbsp. light or low-sodium soy sauce
1/2 tsp. sesame seeds
1/8 tsp. minced garlic
1 no-calorie sweetener packet

Directions:
Rinse and drain noodles well. Pat dry with paper towels. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid from noodles,and pat them again until thoroughly dry. Cut noodles into spaghetti-length pieces. Set aside. In a separate small dish, combine peanut butter, soymilk, soy sauce, sesame seeds, garlic and sweetener. Mix well. Feel free to season this sauce to taste with salt. Pour sauce over noodles. Mix thoroughly. Top with chopped scallions and mix again. Allow to chill in the fridge.

Serving Size: 1 bowl (entire recipe)
Calories: 198
Fat: 10g
Sodium: 494mg
Carbs: 19g
Fiber: 6g
Sugars: 4g
Protein: 9g
POINTS® value 4*

Crispy Chicken Salad
Ingredients:

For Salad
4 cups mixed greens
2 Roma tomatoes, 1 diced and 1 chopped into wedges
1/4 cup crumbled fat-free feta cheese
2 slices extra-lean turkey bacon
1 tsp. reduced-fat Parmesan-style topping

For Crispy Chicken
3 oz. raw boneless skinless lean chicken breast
1/4 cup Fiber One bran cereal
1 tbsp. fat-free liquid egg substitute
2 tsp. reduced-fat Parmesan-style grated topping
1/4 tsp. Italian seasoning
1/4 tsp. garlic powder
Optional: salt, to taste

For Dressing
2 tbsp. fat-free ranch dressing
1/4-1/2 tsp. freshly ground black pepper
1 tsp. reduced-fat Parmesan-style topping
dash garlic powder

Directions:
Cook bacon according to package instructions. Once cool,chop into small pieces and set aside. In a small dish, combine all ingredients for dressing, adjusting pepper to taste. Mix well and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Place half of the crumbs in a small dish, and reserve the other half for the next time. To the dish with the crumbs, add 2 tsp. Parm-style topping, the Italian seasoning, and 1/4 tsp. garlic powder. Mix well, making sure to break up any clumps of Parm. Pour crumb mixture onto a plate and set aside. Lay chicken breast flat between 2 pieces of plastic wrap, pound until evenly flat and about 1⁄2 inch thick. Place on a small plate. Pour egg substitute over chicken. Flip chicken and make sure both sides are evenly coated with egg substitute. Lay chicken breast in the plate of breadcrumbs and flip to coat the piece evenly. Bring a pan sprayed with nonstick spray to medium-high heat. Cook chicken for 4-5 minutes per side, until cooked through. Let cool slightly, and then slice chicken into 1/2-inch-wide strips. In a large bowl, toss your greens and diced tomatoes. Top with feta, bacon pieces, chicken strips, and tomato wedges. Sprinkle with 1 tsp. Parm-style topping, serve with dressing

Serving Size: 1 salad (with dressing)
Calories: 334
Fat: 5.75g
Sodium: 1,096mg
Carbs: 33g
Fiber: 10g
Sugars: 9g
Protein: 40g
POINTS® value 6*

Caramel Apple Frappe
Ingredients:
1 Jell-O Sugar Free Creamy Caramel Pudding Snack
1/2 cup apple cider (plain, not sparkling)
1/4 cup freeze-dried apple pieces (like Gerber Graduates Apple Mini Fruits)
1/4 cup fat-free vanilla ice cream
1/4 tsp. cinnamon
1/8 tsp. vanilla extract
1 cup crushed ice or 5-8 ice cubes
2 tbsp. Fat Free Reddi-wip

Directions:
Place all ingredients except for Reddi-wip into a blender. Blend until smooth,
and then pour into a nice tall glass. Top with Reddi-wip.

Serving Size: 1 shake with whipped topping (entire recipe)
Calories: 199
Fat: 1g
Sodium: 250mg
Carbs: 45g
Fiber: 2g
Sugars: 23.5g
Protein: 2.5g
POINTS® value 4*

Spotted on Shelves

Yumnuts Naturals Slow Dry-Roasted Cashews – These no-oil-added cashews come in Chocolate, Spicy Cajun, Sea Salt, Toasted Coconut, Chili Lime, and Honey! A 1/4-cup serving has 160-170 calories, 11-13g fat, 7-12g carbs, 1-3g fiber, and 4-6g protein POINTS® value 4*.

Gourmè Mist - Choose from canola or extra-virgin olive each has 4calories and <1g fat per 1-second spray.

Quaker Chewy Fright Night Chocolate Chip with Candy Pieces Mini Granola Bars - Each mini bar has 60 calories, 2g fat, 10.3g carbs, 0.67g fiber, and 0.67g protein POINTS® value 1*.