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.


– Don’t know. Seriously, didn’t even step on the scale. My kiddo did and yelled something about 60 pounds. Way to go kiddo!


– Longer distance cycling has returned to my battle strategy. No, not the 100 mile Saturdays I used to enjoy by myself, but I’m building back to it.
A nagging sitting-at-my-desk-all-day neck injury prevented weight lifting, but the running and stadiums has been fun. Kidding about the desk, it’s just age.


– My quest for ketosis was tempered by the city of Boston’s habit of serving a variety of delicious meals.

UNO Ring & BP

– BP stayed in the 130s range. Consistency.

– The UNO ring slips on and off without hanging up on swollen knuckles or fat fingers.


Monday – Sunday Goals:

The Monday night CJ class I was teaching is out for summer, so I will add another evening to my routine.

– Three high-intensity cycling days with moderate to high sustained heart rate.
– Re-join master’s swim group and aim for two sessions this week for re-acclimation.
– Skip lunch on the town and attend yoga class at the university’s health center.
– Keep body weight at feel fluid and light level.

How are your efforts going? Don’t just read this and dismiss it. Make a commitment today. You have peer support, expertise, and a champion fitness advisor all ready to help.

Our CopsAlive Fitness recommendation is that you learn the basics of proper nutrition and find a system that works for you. At CopsAlive we have lots of other cops with ideas to share that are willing to help you succeed. The question is: “Who can you get to coach or encourage you with your diet and exercise?”

Scott has often times talked about the nutritional guidance he is receiving from Lt. Kim Lane. Who do you have to coach you? Please check through the listings at CopsAlive to see if we have written an article that might help you and below are some resources to get you started.

CLICK HERE to download the LAPD Nutritional Guide created for their new recruits

CLICK HERE to link to our “Train Like a U.S. Navy SEAL” Article.

CLICK HERE to visit the Navy’s site to download the following training guides:

Naval Special Warfare Physical Training Guide (BUD/S NSW PT Guide)
Naval Special Warfare Injury Prevention Guide (BUD/S NSW IP Guide)
Special Operations Nutrition Guide (NAVSPECWARCOM Nutrition Guide)

CLICK HERE to download the Force Science white paper on “Combating Police Officer Fatigue” By Reece Towle which includes discussions on officer fatigue, exercise and proper nutrition.

Tell us how else we can help you and leave us your comments in the boxes below.

As we have mentioned, in addition to Scott and Kim, we are also following Rae Timme and the CNN Fit Nation promotion. Rae is a 57 year-old mother of three and a 25 year corrections officer who now serves as the warden of a medium custody men’s prison for the Colorado Department of Corrections. Every year CNN selects iReporters to race in a triathlon with Dr. Sanjay Gupta and the Fit Nation team. This year we’re giving six lucky readers a road bike (with all the necessary accessories), a wet suit and a gym membership to help them prepare for the Nautica Malibu Triathlon on September 8.

Rae said on the CNN site that she has read all the scary statistics about the mortality rates of people who work in corrections and found that they have the second highest mortality rate of any job; on average, a corrections officer’s 58th birthday will be their last. That motivated her to apply for the CNN Fit Nation team.

Rae and the other Fit Nation team members spent the previous week training at their National Training Center in Clermont, Florida! The did some very comprehensive workouts including swimming and cycling. Rae Tweeted: “Had the coffee and did the 20 mile ride with my partner @DeniseMCastelli”. This week Rae Tweeted “NAILED this weekend’s run off the bike. It helped mine’s not back yet :)”

Keep up the good work Rae we are rooting for you!

Photo Credits:
Photos Courtesy of Scott Silverii

EDITORS NOTE: Our Fitness Monday articles are an ongoing feature as follows Police Chief Scott Silverii, Ph.D. on his quest to lose weight and get into better shape, and Lt. Kim Lane as she prepares for the NPC Masters Nationals in Pittsburgh, PA. We are also keeping track of Warden Rae Timme with the Colorado Department of Corrections, a member of the CNN Fit Nation Team, as she prepares for the Nautica Malibu Triathlon on September 8. We all know that fitness is critical in law enforcement, but we don’t always do what we know is right. Over the next couple of months you can follow Scott, a Police Chief; Kim a Patrol Shift Commander; and Rae a Department of Corrections Warden, as they open up their lives to you. We invite you to also participate in any way that you choose to improve, your fitness and, your ability to survive a career in law enforcement. We also encourage you to support Scott and Rae with your comments, emails, Tweets and Facebook entries.

Follow Rae on Twitter at: ‏@TriHardRae

Follow Scott on Twitter at: @ThibodauxChief

Please encourage them and let us know about your efforts at improving your fitness in the comment boxes below

CopsAlive is written to prompt discussions within our profession about the issues of law enforcement career survival. We invite you to share your opinions, ask questions and suggest topics for us in the Comment Box that is at the bottom of this article.

At The Law Enforcement Survival Institute (LESI) we train law enforcement officers to cope with stress and manage all the toxic effects and hidden dangers of a career in law enforcement.

Our “Armor Your Self™: How to Survive a Career in Law Enforcement” on-site training program is an eight hour, hands-on, “How to” seminar that helps police officers and other law enforcement professionals armor themselves physically, mentally, emotionally and spiritually to survive their careers in police work. To learn more CLICK HERE

The concept of “True Blue Valor™” is where one law enforcement officer has to muster the courage to confront a peer who is slipping both professionally and personally and endangering themselves, their peers and the public. It takes a system of organizational support and professional leadership to support and foster the concept of courage and intervention. We will train your trainers to deliver this program to your agency.
To learn more CLICK HERE

Our “Armor Your Agency™: How to Create a Healthy and Supportive Law Enforcement Agency” Program includes critical strategies that you will need to build a system of support and encouragement for a healthy and productive agency. To learn more CLICK HERE

CLICK HERE to read more about The Law Enforcement Survival Institute.

CLICK HERE if you would like to contact us to learn more about training for your organization.

I’m John Marx, Founder of The Law Enforcement Survival Institute and the Editor of Connect with me on Facebook, LinkedIn and Twitter. was founded to provide information and strategies to help police officers successfully survive their careers. We help law enforcement officers and their agencies prepare for the risks that threaten their existence. Thank you for reading!

About Scott Silverii

Scott Silverii, PhD is a native of south Louisiana’s Cajun Country and serving as the Chief of Police for the City of Thibodaux, Louisiana. Spending twenty-one previous years with a CALEA accredited Sheriff’s Office allowed opportunities for serving various capacities including 12 years undercover narcotics, 16 years SWAT and Criminal Division Commands. Chief Silverii earned a Master of Public Administration and a Doctorate in Urban Studies from the University of New Orleans. Areas of specialization include culture and organizational socialization. A member of IACP’s prestigious Research Advisory Committee, Chief Silverii is also the author of “A Darker Shade of Blue: From Public Servant to Professional Deviant.”
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