Blog Articles

 
3 Step Process for Cops to Make Working Out a Routine Mar 22, 2021

 

Starting a workout routine can be challenging.

 

Habit formation requires 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic.

Starting a workout routine takes time, energy, focus, and determination....

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Why Are 40% of Cops Obese? Jan 18, 2021

 

“One of the biggest threats to Law Enforcement is Law Enforcement itself.” -Adam, CEO of Effective Fitness and PolicePosts 

No truer words have been said. 

Why do we feel this way?

Simply put, it’s the nature of the job. 

This article will serve to shed...

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How to Prepare for the Police Academy in 2021 Dec 14, 2020

Let's get this straight from the start. Every police academy is different. The standards one agency has may be completely different than the standards of another agency of an agency city or town.

 

The first step in preparing for the Academy is to reach out to the agency you are interested...

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Training "Harder" Using Minimal Effective Dose May 24, 2020

 

Train Hard. Be Hard. Go Hard.

What do those phrases mean to you?

Does it mean train hard every day in the gym?  Does it mean to be mentally tough? Does it mean going 100% in everything you do?

There are multiple interpretations of the word “hard”. ...

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How To Perform More Push Ups and Pull Ups May 17, 2020

 

The Kings of Calisthenic Exercises

 

Push ups and pull ups are the hands-down the most popular upper-body bodyweight exercises.

While both of these movements are so commonly done in the gym, there is a lack of education and knowledge on how to properly progress them.

Most...

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How to Prevent Rapid Weight Gain After Dieting Apr 26, 2020

 

Weight loss is EASY, keeping it off.. That's the issue..

First Responders and Tactical Athletes don't have a problem losing weight. Every January, thousands of first responders start dieting. 

The majority are successful at shedding a few pounds through February/March!...

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Healthy Meal Plan Options for Night Shift Workers Apr 18, 2020

 

Introduction

As a first responder/tactical athlete, shift work is part of the job. Throughout your career, you will have both night and day shifts. Often, you may have be alternating back and forth between the two. A massive challenge you will experience is structuring...

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Top 5 Muscle Building Exercises For Your Bodyweight Workout Routine Apr 10, 2020

Contrary to popular belief, bodyweight training can be a great stimulus to build muscle.

The key to building muscle is that you need to train close to fatigue/failure. While research still argues the exact recommendation of how many reps shy of failure should be performed, a general...

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