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Los Angeles County Fire Department Pre Academy Orientation Recruit Fitness. Mission Statement. “ To increase recruit fitness, prevent injuries, and provide the foundation for success. ” Provide nutritional education. Reinforce proper technique and form.

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Presentation Transcript
mission statement
Mission Statement
  • “ To increase recruit fitness, prevent injuries, and provide the foundation for success. ”
    • Provide nutritional education.
    • Reinforce proper technique and form.
    • Provide encouragement and inspiration to excel.
    • Provide advice for most common training injuries.
shoes
shoes
  • Snail’s Pace
  • Runner’s High
nutrition
Nutrition
  • good vs. bad
good food rules
Good Food Rules
  • Good from the ground
  • Eat a Rainbow a day
  • Fewer legs are better
  • When in doubt Go Brown
typical breakfast
Typical Breakfast

3 grains

whole wheat bread

1/2 whole wheat bagel

1/2 english muffin

1 protein

Meat/egg

4 oz turkey

2 eggs

4 egg whites

Dairy

1/2 cup 1% cottage cheese 1/2 cup soy milk

1 fat

1 Tbsp olive oil

1 Tbsp flaxseed oil ( do not cook this)

1 tsp butter

1 Tbsp peanut butter

1 Tbsp Enova oil

1 Tbsp fish oil

1 fruit

1 apple

1 banana

1 1/2 to 3/4 cup 100% fruit juice

1/2 cup cooked or canned fruit (canned in its own juice)

healthy lunch
Healthy Lunch

3 grains

whole wheat bread

1/2 whole wheat bagel

1/2 english muffin

2 protein

Meat/egg

4 oz turkey

4 oz skinless chicken

4 oz lean roast beef

Dairy

1/2 cup 1% cottage cheese

1/2 cup soy milk

1 fruit or vegetable

1/2 cup asparagus

1/2 cup bell pepper

1 1 cup raw leafy vegetables

1 apple

1 banana

1 cup cherries (fresh or frozen)

1 grapefruit

1 orange

1 peach

8 strawberries

1/2 to 3/4 cup 100% fruit juice

1/2 cup cooked or canned fruit (canned in its own juice)

1 fat

1 Tbsp regular dressing

1 tsp butter

1 Tbsp peanut butter

1 Tbsp Enova oil

1 Tbsp fish oil

awesome dinner
Awesome Dinner

2 protein

Meat/egg

4 oz turkey

4 oz skinless chicken

4 oz lean roast beef

4 oz 96% lean ground beef

4 oz tuna

4 oz salmon or other fish

2 eggs

4 egg whites

3 grains

whole wheat bread

1/2 whole wheat bagel

1/2 english muffin

1 whole wheat tortilla

1 cup high fiber cereal (Kashi)

1/2 cup cooked oatmeal

1/2 cup brown rice

1/2 cup cooked whole wheat pasta

1/2 cup whole wheat couscous

1 medium baked sweet potato

1 medium baked potato

3 vegetables

1/2 cup asparagus

1/2 cup bell pepper

1/2 cup carrots

1/2 cup green beans

1/2 cup mushrooms

1 cup spinach (raw or frozen)

1 cup romaine lettuce

1/2 cup celery

1/2 cup raw or cooked vegetables

1 cup raw leafy vegetables

1 fat

1 Tbsp olive oil

1 Tbsp flaxseed oil ( do not cook this)

1/2 avocado

1/4 cup peanuts,walnuts, or almonds

1 tsp butter

1 Tbsp peanut butter

1 Tbsp Enova oil

1 Tbsp fish oil

snacks 3 a day
Snacks-3 a day!

Snack

2 fruits or vegetables and

1 apple

1 banana

1 cup cherries (fresh or frozen)

1 grapefruit

1 orange

1 peach

1 nectarine

1 1/2 cup grapes

21 cherries

8 strawberries

1/2 to 3/4 cup 100% fruit juice

1/2 cup cooked or canned fruit (canned in its own juice)

1/2 cup asparagus

1/2 cup bell pepper

1/2 cup carrots

1/2 cup green beans

1/2 cup mushrooms

1 cup spinach (raw or frozen)

1 cup romaine lettuce

1/2 cup celery

1/2 cup raw or cooked vegetables

1 cup raw leafy vegetables

1 protein or fat or

Meat/egg

4 oz turkey

4 oz skinless chicken

4 oz lean roast beef

4 oz 96% lean ground beef

4 oz tuna

4 oz salmon or other fish

2 eggs

4 egg whites

Dairy

1/2 cup 1% cottage cheese

8 oz fat free or 1% milk

6 oz low sugar, fat free yogurt

Vegetarian

1/2 cup tofu

1/2 cup cooked beans

1/2 cup soy milk

1 supplement

EAS Myoplex Lite

Myoplex RTD

work out drinks
Work Out Drinks

Studies show that you should have a pre work out “shooter” and...

A work out drink, and ...

A Post Work Out drink.

hydration
Hydration
  • .5 to 1 oz of fluid per lb. of body weight.
  • 185 lbs = 93 to 185 oz.
  • 5-10 water bottles

Mix your water with electrolytes!