Fitness Monday – The Top 5 Reasons to Get Fit

Crawfish a South Louisiana Tradition

Crawfish A South Louisiana Tradition

Shaping Up!

Awesome Monday to all & it’s time to change the weekly title of this positive effort. I’m Shaping Up is just what it describes. I’ve been blessed to gain encouragement, training and diet support needed to launch a sensible approach to regaining my fitness.

Last week I introduced you to Lt. Kim Lane of the Thibodaux Police Department who volunteered to help with a diet that I could understand and most importantly; follow. It’s been a solid week and I have not strayed from this diet! If you can only imagine how much I love late-night ice cream, you would truly be impressed with this nutritional accomplishment.

Eating 5 to 6 times per day, I’ve yet to become… hungry. Kim did promise I would turn into a “fat burning machine,” and I’m going to hold her to that promise by sticking to mine. I’m shaping up!

Nicholls State University Baseball

Nicholls State University Baseball

Time To Do More!
The exercise routine remains consistent. Just for fun I played racquetball. The guy sharing the court asked if I knew the rules. Neither of us did, so we just agreed to keep the ball moving. When I told him the last time playing was about 30 years ago during my undergrad at the University of Southern Mississippi, his look told me that it was longer ago than he was alive. No room for ego, it was time for shaping up.

I went to bed earlier (between mid-night & 0100hrs), woke up earlier and felt like time was mine to schedule.

Last week John Marx at and I joked about shaping up and why do we do it. I told him there were different reasons based on your age. We kidded about making a list of Young Cop Reasons and Old Cop Reasons!

Despite the generational variances, holistic survival is the key to a happy and productive personal and professional life.

Shaping Up Team Member Lt. Kim Lane

Shaping Up Team Member Lt. Kim Lane

Kim worked the night shifts last week, so our communications time was limited. Although its beautiful spring weather, she does stress the importance of proper hydration. It’s tough when you are not sweating buckshot. Crystal Light helps. Good luck to Kim as she is just 16 weeks out from her National Competition.

Continuing a Healthy Partnership with

Spiritual Survival Spiritual Survival
Focusing on spiritual survival and prayer life has also benefited me as a part of the holistic approach to shaping up. This Easter holiday in south Louisiana’s Cajun Country meant pounds of steaming red boiled crawfish with everything from hotdogs to cauliflower thrown into the pot. This feast is a tradition on Good Friday and Easter Sunday.

Spiritual Survival for Law Enforcement by Cary Friedman

Spiritual Survival for Law Enforcement by Cary Friedman

Oh, and every chocolate cake and candy you can imagine. My favorite is the Gold Brick Egg(s). Honestly, I stuck to a portion of boiled shrimp equally about 40 grams of protein and a few cucumber slices. After a week of acclimating to this diet, I’m not going to blow it.

Speaking of holistic health, have highlighted a great new service for 1st Responders. Check it out HERE

Week 5

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


– 217 lbs (Good dieting habits)


– Ran (intervals and steady paced jogging. Mostly influenced by time allowance).

– Short interval session on bike trainer due to time crunch.

– Weights 3 days. Mixing up moderate free weights and Cybex machines. Always aware of techniques. STILL LOOKING for Exercise Advisor to Join the Team.


– The secretary’s dish? A temptation of the past!

– The great thing about a diet plan that is spelled out is the planning & preparation. I ate 4 out of 5 lunches at restaurants, and EVERY dinner eating at home! I’m super proud and amazed by this. I bet its been 20 years since able to claim that.

– Overall, a very good week of being more aware of intake.

UNO Ring & BP

– Same as last week’s efforts to shove it on and then twist it off. BP stuck in the range of 160s/90s. It’s not magic and takes a consistent effort.

Monday – Sunday Goals:

– Weight at 215 lbs (I’ve changed my attitude & post Title!) Still, it takes gradual steps for effecting sustainable change.

– Eat sensible lunch at home 2 days

– Earn 2 hour food cheat at the end of first 14 days of this diet.

How was your Easter? What is your favorite Easter candy?

Our CopsAlive Fitness recommendation for all those in law enforcement, young and old!

The CopsAlive Top 5 Reasons Law Enforcement Professionals Need to Get Fit:

5.  You Are a Role Model for Kids, Friends and the People in Your Community

4.  It Really Feels Good

3.  It Will Make You Feel Better About Yourself

2.  It Will Give You the Strength and Stamina You Need to Do Your Job

1.  It Will Save Your Life!

You all serve a vital role in our community and you need to be in the best shape possible not only to do your jobs but also to be able as we say: “Get to Olly Olly Oxen Free (Retirement) and be able to Live Happily Ever After!”

Good Luck and Stay Safe!

As we mentioned 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.

This week Rae got some useful advice on how to clip in and safely ride her new Cannondale bicycle as part of her training for the triathlon.  Good luck Rae, stay safe!

EDITORS NOTE: Our Fitness Monday articles are going to be an ongoing feature as follows Police Chief Scott Silverii, Ph.D. on his quest to lose weight and get into better shape.  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, 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 encouarage 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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