Fitness Monday – Training for Willpower

scott-chin-upEDITORS 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. 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.

 Scott’s Report:

It’s Monday and week #6 in my quest for regaining a healthy lifestyle. I have to say that I still have a way to go but I figured out the secret.


Eat less of this


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and do more of this
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Of course it’s not that simple, but it helps from getting overwhelmed and for setting small obtainable goals. I’ve remained true to Lt. Lane’s diet and earned a “2 Hour Cheat” where I was allowed to eat anything and any amount.

I think the cheat is a mind trick, but I’m all about getting tricked today. I have an open invitation for’s John Marx when he’s close to New Orleans. An authentic Cajun meal to discuss our team efforts! Les Bon Temp Roule!!

I have to admit that I was disappointed. After 2 weeks of following a sensible, strategic nutrition plan, I thought Sunday would be a major blow out for ice cream, pizza and M&Ms. It wasn’t.

My stomach has begun to shrink and made squeezing in a pint of chocolate chip cookie dough more difficult than it was pleasurable. I tossed half the bag of M&Ms because I did not want to undo the progress i am so proud of. It’s such a mind game, and yesterday, Body Beat Mind.

If you need the reality of why it’s critical to regain and retain top physical fitness, check out John’s feature on Preparing for a Line of Duty Death, CLICK HERE

Week 6

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


– 213 lbs (I think it displayed 212.9 lbs but whose counting)


– Ran (intervals and steady paced jogging. Better time management allowed increase activity time).

– Short interval sessions on cardio machines to mix up routine.

– Played basketball to warm up before the weights. Like most of you, I grew up with a ball, glove or helmet in my hand depending on the season. The last time I could recall actually shooting a ball towards a goal was about 15 years ago! Don’t let life slip by. Grab your kid’s basketball and your kids and go shoot some hoops.

– Played racquetball and even tried applying the rules. Something about keeping score. Right David?

– Weights 4 days. Mixing up moderate free weights and Cybex machines. Adding weight, but not to be macho, just healthy. STILL LOOKING for Exercise Advisor to Join the Team.


– The great thing about a diet plan that is spelled out is the planning & preparation. I ate 3 out of 5 lunches at restaurants, and for the 2nd week in a row – EVERY dinner at home!

– Overall, an awesome week of using food as fuel instead of comfort.

UNO Ring & BP

– Taking that ring off at will, and without the bloody knuckle! BP getting cozy in the 140s range. Consistency.

Monday – Sunday Goals:

– Weight at 210 lbs (I dropped more weight than expected last week, but must remain realistic and healthy)

– Eat sensible lunch at home 3 days

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

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 to remind you that all the current research suggests that willpower can be trained like any muscle. What Scott is doing is to not only condition his body but his mind as well. The more often you exercise your willpower, or mindset of determination, the stronger you will become and the easier those challenges will be to overcome in the future. As you build mental toughness you increase your chances of surviving your law enforcement career.

You can practice strengthening your willpower everyday. Do what Scott and Kim are doing and urge yourself to do something challenging for you everyday. That could be a workout or resisting the temptation of fattening snack. Every time you resist temptation or urge yourself to accomplish something the stronger your will becomes.

You also need to know that stress and other life challenges like our work in law enforcement is emotionally draining and when you are drained your willpower is not as strong. One facet of that is that your brain needs nutrients to maintain your strength of will. This is another reason to eat small meals, more often when you are working to improve your weight and fitness.

If you want to learn more on the subject of willpower consider the book “Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister and John Tierney.

I accept Scott’s open invitation to visit New Orleans and enjoy an authentic Cajun meal over a discussion of our team efforts! Apporter sur les bons moments!

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.

Rae has been working to build her level of fitness this week and Tweeted: “@CNNFitNation rocks!!! So happy to be a part of this amazing team!” and “Can’t believe it’s me saying this-just ran non-stop for 50 min! Owe it all to @aprils_awesome, her expertise, patience and support :)”.

April Lea Gellatly the Professional Triathlete & Atlanta-based Fitness Professional for CNNFitNation responded “Proud of you @TriHardRae!! You did the work. You deserve the credit. Congrats on your breakthrough!! @CNNFitNation #TriWithMe”

Learn more about April on her blog at:

Yeah Rae, keep up the good work!

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.

Photo Credits:
Junk food & drink stall by lokenrc as Creative Commons on
Fitball Group Fitness Class “Photo by 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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