July 8th, 2013 by Filed under Plan Your Fitness

Fitness Monday – The Power of Inspiration

tour-de-france-logoWhat inspires you to achieve more in your life, your career or with your level of fitness?

This 4th of July holiday provided great opportunities for family, fun, food and showing my siblings who’s boss. OK, actually I overate at a family BBQ, chased kiddo down at a Veteran’s celebration in the park, and blamed the mysterious disappearance of about 6 homemade brownies on my youngest niece. Yes, I was out of character but we all need a break sometimes.

As for exercise, it was another great week to include running, walking and cycling. Despite a month-long pinched nerve I call “getting older,” I found relief in the regular yoga class.

This regular training is also helping tolerate the heat, as our traditional dark navy uniforms offer little respite from south Louisiana’s sun.

Most fun this week has been the long evening walks with my kiddo, and his inspiration to bike ride after an afternoon of watching the Tour de France. I encourage you to…

Read the rest of this entry »

July 2nd, 2013 by Filed under Plan Your Relationships

Build Your Relationship with a Road Trip

There’s nothing like a good road trip for chatting while traveling to build and strengthen your personal relationships.

As we approach the July 4th holiday and it’s weekend I’m reminded of my experiences over Memorial Day weekend, which was the start of the summer time vacation season here in New England. My bride and I went on a road trip to the Hudson Valley in New York State that weekend. I know…I know you’re thinking: Sarge, how did you…

Read the rest of this entry »

July 1st, 2013 by Filed under Plan Your Fitness

Fitness Monday – The Power of Motivation

barefootcyclingThis week was about finding inspiration when totally not expecting it. I’ve been back on the bike steadily and enjoying the return in the saddle. Either alone or with the fantastic club members of our Bayou Country Cyclists, it’s great to be back.

Motivation came when I met 2 team members for a quick 20+. One of the ladies forgot her cycling shoes. Her friend offered to forgo the ride and head home. The shoeless rider refused to pack up. Despite needing clip-ins, she took off bare footed on the pegs.

After reaching a straight away, I picked up my pace and rode ahead. Reaching the turn-around I headed back and who did I see? Both cyclists and her still barefoot. She was at the +10 mile point for the out and back.

I was so proud to see her commitment that I must have smiled the whole way back. Great going!

My other motivation was seeing the…

Read the rest of this entry »

June 27th, 2013 by Filed under Plan Your Health

PTSD Awareness Day 2013

PTSDaware2013-200x200Today is PTSD Awareness Day and its time for those of us in law enforcement to learn more about Post-Traumatic Stress Disorder and take a stance on how we will preserve and maintain our mental health and resilience in the face of a very toxic career.

Today’s the day and June is PTSD Awareness Month and we encourage you to learn more about Post-Traumatic Stress Disorder (PTSD) not only to help yourself but your peers and the family members who need you by visiting the website for the National Center for PTSD which is run by the U.S. Department of Veterans Affairs.

What are you doing to raise awareness about PTSD in your agency?

They invite you to Take the STEP and Raise Awareness about PTSD

  • Learn about Post-Traumatic Stress Disorder (PTSD)
  • Challenge Beliefs
  • Explore Options
  • Reach Out

Isn’t it time that we in law enforcement take our own step toward understanding this issue and openly talking about it in our roll-calls and other agency meetings. You can download our CopsAlive Roll-Call training guide on PTSD byCLICKING HERE or keep reading to learn about the many resources being made available by the National Center for PTSD.

Rates of PTSD in law enforcement officers vary but…

Read the rest of this entry »

June 25th, 2013 by Filed under Plan Your Fitness

1440 minutes – That is ALL you get


1440 minutes – That is ALL you get
Guest Posting By Mark Sherwood

We are all well-schooled and even inundated on concepts of financial management (e.g. “spend less – save more”, “don’t spend more than you make”, “pay yourself first”, etc.).

How about the concept of time management? Do we really understand it? Do we practice, or are we even aware of, good habits in this area? I bring up this subject because I constantly hear the words, “I just don’t have time to exercise.” Let me make this statement to the readers of this article, “YOU DON’T HAVE TIME TO NOT EXERCISE!”

Let me explain. Unlike finances, in which we can always earn more or less, time is a precious commodity with…

Read the rest of this entry »

June 17th, 2013 by Filed under Plan Your Fitness

Fitness Monday – The Power of Accountability

thibodauxteamThis week was awesome for so many more reasons than 2-a-day workouts. By regaining a level of fitness, this weekend’s searing heat was much more tolerable while spending time outdoors.

The Thibodaux Police Department kicked off it’s Jr. Police Fun Day, and despite the temps, I was able to keep up with the kids and the young officers.

I trust you Dads enjoyed your day, and today is a great opportunity to join us in Shaping UP!

Week 16

Here’s to holding each other accountable when the couch looks inviting and the snacks endless.


- Don’t know. Still not worrying about these numbers.


- Mornings with weights to lift and afternoons with miles to bike and jog.

- Lawn mowing IS crazy exercise, I just should not have started…

Read the rest of this entry »

June 9th, 2013 by Filed under Plan Your Fitness

Fitness Monday – The Power of Diversity

This week I returned to the joy of being a multi-sport athlete. I went out for a 25 mile cycle through the sugarcane fields, and upon returning home I immediately changed into shorts and running shoes. Exiting the house while rehydrating, I immediately went to the shed and grabbed the lawnmower to cut the lawn before another evening thunder shower.

Well, it wasn’t the traditional multi-sport event, but it was two activities that independently used to leave me exhausted.

Inspired, I did cycle then run (well Jog) (actually Walked) at the high school track. It felt great…

Read the rest of this entry »

June 3rd, 2013 by Filed under Plan Your Fitness

Fitness Monday – The Power of Balance


School’s Out For Summer!!

While this means I still report for duty Monday morning, it does mean the kiddo is out for the next few months. How does this challenge the quest to become fit? Well, the hotter it becomes, the more kiddo seems to enjoy snacks inside while watching TV. Yes, I have been known to watch a few episodes of Barney while sharing snacks from his bowl.

This week, and the wonderful Memorial Day weekend was spent cycling through the open sugarcane fields lining my city. I’ve enjoyed returning to my bike. I’ve cycled for years and always found it a great way to shred pounds while allowing for the well-timed carb load!!

I’ve finally put my ego aside and begun attending regular yoga classes. WOW! what I have missed in the way of breath and balance control. The stretching will only help my cycling and the ability to hammer the pedals longer at a higher Heart Rate.

Read the rest of this entry »

May 23rd, 2013 by Filed under Plan Your Health

Glorious Grains Can Improve Your Health

brownricebydanoAccording to the US Department of Agriculture “Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies”.

Things like wheat, rice, oats, cornmeal, barley or another cereal grains are all included in the grains category. For the purposes of this article we are going to focus on one of the more beneficial grains: brown rice.

I want you to consider adding brown rice to your diet to improve…

Read the rest of this entry »

May 19th, 2013 by Filed under Plan Your Fitness, Plan Your Health

Fitness Monday – The Power of Proper Nutrition

soccer-kiddoI’m Shaping Up; Week 12

What happened to Week 11 you may be asking? Well, more travel equals less time to write, but well needed rest from most activities.

I have also decided to stop obsessing over the scale for a few weeks. My low-end weigh-in of 208 was so welcomed, but it made the slight bounce during travel too stressful.

It’s funny that after monitoring your caloric intake and physical output, you can tell where your body falls along the numeric tell-all.

Week 12

Here’s to holding each other accountable when the couch looks inviting and the snacks endless.

Read the rest of this entry »