The Importance of Physical Fitness in Law Enforcement and Executive Protection

I wrote an article a few months back for Bodyguardcareers,.com on the importance of staying fit for those working in the Executive Protection field. I thought I would share the article here as well as this is of the utmost importannce for anyone working in law enforcement or any other position in which you are responsible for someone else's safety.

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Keys to Keeping the Holiday Pounds Off

It's scary to think how many great diets and solid workout routines are compromised over a one month stretch every year. The holidays are wonderful times and should be enjoyed. However, too many times we completely self-destruct from a health perspective. I'm here to tell you that you CAN still enjoy the time AND the wonderful food while keeping those extra pounds off.

First of all, you have to go into the holidays with a plan. Sit down and think things through. Set a daily calorie limit for yourself that will help you maintain your current weight while still allowing for a desert or two along the way. If you have a sweet tooth and your plan is to not eat any deserts....you will most likely lose that battle and feel defeated. Instead, allow for a few small indulgences to satisfy that sweet tooth but then don't let yourself exceed your allowances.

Secondly, continue to work out! Just because you have some time off work and plan on doing some travelling, you don't have to completely shut down. Even if you can't get to the gym, go for a walk with the family after dinner or get up a few minutes before everyone else and get a quick jog in. You can also do some pushups, situps, air squats, etc. in your bedroom before you go to bed or when you get up in the morning. Stay active and don't fall into the trap of vegetating during the holidays.

Good luck!

Push Yourself!

One of my pet peeves as a trainer is seeing people refuse to push themselves beyond the realm of comfort. Profound statement coming....Exercise is hard. You've probably heard the saying, "if it was easy then everyone would do it." Well....unfortunately, a lot of people believe that it CAN be easy, AND they can get the results they want. I'm here to tell you, that's simply not the case. If you want to lose 20lbs, you're going to have to push yourself and develop the mental toughness to keep going when your body is asking you to stop. If you're not willing to push yourself then you're really not mentally ready to get the results you think you want.

Now, I am in no way suggesting that you push yourself to the point of risking injury. There is a point where it is necessary to stop or lighten the weight load. However, too many people confuse that point with the point of difficulty and discomfort. Your pulse is going to quicken, your muscles are going to ache, and, yes, you will sweat. Those are good things! Embrace them and learn to love it. Then you'll get the results you've always wanted.

Injuries Can Lead to Opportunities

Last week I found out that I had, in fact, fractured a bone in my wrist while playing basketball. Unfortunately, that means being in a cast for the next 8 weeks! One of my first thoughts was...."I'm not going to be able to workout". However, after evaluating the situation and experimenting with different exercises, I now have a new outlook on the next 8 weeks. Yes, my upper body lifting is going to be limited. But, I'm also going to be forced to explore new exercises and new methods to help keep my upper body strong. I will also use the time to focus on my core, conditioning, and lower body strength. In fact, I fully anticipate being in the best cardiovascular condition of my life by the time this cast comes off. And, my core will be stronger than it has ever been before!

Yes, injuries are a drag...no way around it. However, if/when you get hurt try and look at the situation as an opportunity to spend more time conditioning and strengthening the areas of your body that are not effected. Come back from your injury stronger and better than you were before!

Keep It Fresh

I've had a lot of people ask me lately about structuring workouts. A lot of people who work out on their own do 5-6 exercises, three sets of each, 10 reps a piece. As you might imagine, a routine like that could get somewhat boring over time. It doesn't just get boring to you but your muscles also begin to set into a rut. So, let's mix it up! There are several different ways to structure a workout that can provide excellent results while keeping things fresh and exciting! Explore different options such as volume training, cross fit style workouts, high intensity interval training, supersetting, pyramid sets, etc. The options are nearly endless and all of them can provide great benefits when used properly.

If you start to feel like your workouts are getting predictable then mix it up and try something new. Keep your muscles guessing and you'll see the results!

Are You A Driven Person?

If you have read previous posts, you know that I'm a big believer in goal setting in all areas of life. If you don't have anything to shoot for then how will you ever know if you succeed? So, for just a minute, I want to use that as a spring board into the next stage of that process.

You've set your goals; now what? How do you approach the task before you of trying to reach those goals? I'm a firm believer that we should let our goals drive us to work harder every day of our lives. Let them be the motivator behind everything you do. If you want to lose 15 lbs. let that goal drive you not just while you're in the gym but also when you sit down to dinner that night, when you're faced with the option of taking the elevator or the stairs, when your co-workers want to grab fast food for lunch. If you really want that goal, every action you take during the day will be moving you one step closer to it. If not, then maybe you need to rethink your goals. Maybe they aren't as important to you as they should be. Discipline yourself to be a driven person and you'll be amazed at what you can accomplish. Good luck!

"The Press" - Video Demonstration

I recently filmed a short video demonstrating the proper technique for an overhead barbell press. This is a very common exercise but one that is done improperly very often putting both your back and shoulders in awkward positions. Take a look at the video and feel more confident in adding this lift to your workout routine!