Reach Your Goals with Systems

“Goals are good for planning your progress, systems are good for actually making progress” – James Clear   January is the unofficial “It’s time to get back in shape” month every year. Law Enforcement work is a physically demanding job, and the New Year is a great time for any Police Officer to reevaluate their physical preparedness. In order… Continue Reading

Are you in Fighting Shape?

It’s been a dangerous summer for cops. Dallas, Baton Rouge, and Nice all happening in less than two weeks make it painfully clear that we are being targeted by extremists from abroad and at home. We are at war and it’s time to get in fighting shape. If you are targeted, being fit won’t help your… Continue Reading

Duty Swings: Tips for Mastering the Swing

Duty Swings: Tips for Mastering the Swing

The Duty Swings Challenge Starts Now For the entire month of June, complete 1 set of 10 kettlebell swings for every hour that you are on duty. 8 Hour Shift = 8 Sets of 10 Swings 10 Hour Shift = 10 Sets of 10 Swings 12 Hour Shift = 12 Sets of 10 Swings I recommend starting the… Continue Reading

Duty Swings: June 1st Start Date

Duty Swings: June 1st Start Date

Duty Swings Challenge: Starting Tuesday June 1st The May 1st start for The Duty Swings Fitness Challenge didn’t work. I started the month with a cold that put me out of commission from exercise for a few weeks. The Duty Swings Challenge will be taking place in June.   Starting June 1st, complete 1 set of… Continue Reading

May 2016 Police Fitness Challenge – Duty Swings

May 2016 Police Fitness Challenge – Duty Swings

Duty Swings Fix all of the damage done by sitting in the cruiser with kettlebell swings. 10 Swings for every hour “On Duty” for the Month of May Are you in? Police week, Memorial Day Weekend, and going to short-sleeve uniforms (if you aren’t already wearing them) make May a great month for Police Officers. You can make… Continue Reading

Training for a Street Fight: A Fantastic Metabolic Conditioning Complex

Training for a Street Fight: A Fantastic Metabolic Conditioning Complex

Yesterday I had the pleasure (or torture, depending on your perspective) of being put through a conditioning complex by Gary and Renetta Music of Hardstyle Body. I am currently training for a grueling 3-day certification process to become an SFG (certified kettlebell instructor) with the company Strong First. I was put through the conditioning complex… Continue Reading

Meal Plans to Start Eating Healthy

Meal Plans to Start Eating Healthy

February is National Heart Month and Premeditated Fitness is celebrating by focusing on articles that can improve Police Officers’ heart health. One of the simplest ways to take a proactive approach to your heart health is to start eating healthy. Every time you eat something you are making a decision that affects your health. Make… Continue Reading

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MEDICAL DISCLAIMER: I am not a doctor, dietitian, or personal trainer. Consult your doctor before starting any fitness or nutrition plan.