How LEOs Stay Fit

Earlier this year, the staff at Law Enforcement Technology asked readers to send in a photo of their favorite exercise that helps them stay fit for duty. The response was overwhelming. From participation in wrestling and rollerblading to hockey and bodybuilding, these law enforcement agents across the U.S. take their fitness and health seriously.

Click the "View Gallery" box above to see all photos.

A Recipe Fit For LE

One of Det. Stenzel’s favorite recipes, of his own design, is Avocado Pineapple Chicken. It’s easy to make and is to be served cold.

Ingredients:

3 lbs of chicken breast

2 large avocados

1 can (drained and rinsed) great northern bean

1 can (drained) black olives

1 can (drained) diced pineapple

1 pound fat-free cottage cheese

Pomegranate-infused balsamic vinegar

Olive oil

Seasoning

Steps:

Dice chicken breast and pan fry with oregano, black pepper, and smoked paprika.
In a large bowl, mix great northern bean, (diced) black olives, pineapple, and cottage cheese. Add balsamic vinegar and olive oil until combo is level with other ingredients (like adding milk to cold cereal).
Add chicken to the bowl when fully cooked. Mix and serve cold. Super easy. Super healthy!

You can substitute the pineapple for diced sweet /sour pickles, substitute the cottage cheese with feta or blue cheese crumbles and substitute the great northern bean for hominy.

— Submitted by Detective Cory Stenzel, Portland Police Bureau, Portland, OR

From the Field - A Wake Up Call in Health

Recently (Jan 2018) I had my annual physical. I allowed my cholesterol to get completely out of control due to an over indulgence in the wrong foods during the holidays. My cholesterol had always been high, but the physical revealed it had risen to 292. I made my mind up that something had to change. I took my doctor’s advice and eliminated red meats, dairy and fried foods from my diet. The doctor wanted me to consider medication, but I’m completely against taking pills.

Then, being a good soldier, I did some research and identified the foods necessary to combat the problem. To win a war you must be willing to fight on multiple fronts. I eliminated red meats, dairy and fried foods from my diet for three months and I added the following foods to my diet.

I consumed one avocado every day
Breakfast: Oatmeal with brown sugar
Lunch: Chicken, fish, or turkey with fresh or steamed vegetables.
Dinner: Chicken or Fish with fresh or steamed vegetables.
Dinner: alternative (three to four nights a week) Huel meal replacement drink. A variety of fruits can be used to change the flavor. Also a good substitute is almond milk (vanilla or chocolate) which is very high in potassium.
Snack: Nuts (pecans & almonds, mostly almonds) limited to about two ounces per day. Walnuts are also a good source of the right kind of fats. Sliced cucumber or fresh fruit

My sources of protein were chicken (grilled or cook in olive oil with lots of garlic) or salmon. Any fish high in omega 3 fats will work. Garlic is also important in a diet for reducing cholesterol.

Result: Down from 292 to 184. A 108 point drop. All of my reading in my blood test are within a normal range now. I plan on continuing this diet. I feel much better. My weight loss has been slow and steady. Weight loss was not my goal as every time I have lost weight in the past I have also lost muscle.

My routine has also included much more cardio incorporated into my weight training. I’m not a genetically blessed person who looks like a model, but this diet coupled with my workout routine is making a difference. I simply want to share the story and encourage others. It does take discipline, but it will pay off in the end.

- Submitted by Lieutenant William Cole, Patrol Commander, Greenville Texas Police Department

**To Live A Life Of Service and Health**

My name is Deputy Ingrid Tejada-Monforte and I have been a Deputy with the Orange County Sheriff’s Office for 12 years. I have always struggled with my weight as a young child and being fit is a lifestyle I needed to incorporate in my life if I am going to continue my career in law enforcement.

My heaviest weight was 265 lbs when I was 35 years old. That was 9 years ago. I trained to become a deputy, I knew I had to do something very serious about my physical fitness. Once I took the first step, it all fell into place. The process of losing weight was a huge commitment, but my life adjusted to making the time and seeing the results. It’s been said the journey of a thousand miles begins with a single step and only you can take and make that first step.

I am excited to share that I have loss 130 lbs over the last 5 years. It is a struggle to maintain the weight and stay fit. I take my job seriously and my health plays a large role. Keeping fit helps me handle the physical and mental stress associated with the job. It helps me project a better public image, especially being the Public Information Officer for the Sheriff’s Office. Prior to this position, I was a School Resource Officer (SRO) in which I mentored many students. As I spoke about setting goals and standards, I too had to be that example. So I always strived to be my best and through my actions, show commitment.

I want to continue serving and protecting my community in any dangerous situation while maintaining a healthy lifestyle to get the job done.

How did I lose the weight and maintain my fitness? I am at the gym 5 days a week at 4:00 a.m. My workouts consist of an equal balance of weight and cardio training. I try to eat something small and healthy every 2-3 hours, especially a protein shake if I’m on the go. I drink lots of water, as water helps control appetite, energize muscles and most importantly helps keep my skin looking good. My best advice to those struggling with their weight and fitness in their journey is: 80% of the struggle is mental and 20% physical. If you don’t fix your mindset you will not succeed with your weight loss, physical fitness journey, or career as a LEO because you will encounter many setbacks due to stress along the way. You can do it!

- Submitted by Deputy Ingrid Tejada-Monforte, Orange County Sheriff’s Office, Orlando, FL