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Los Angeles County Fire Department Pre Academy Orientation Recruit Fitness.

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Presentation on theme: "Los Angeles County Fire Department Pre Academy Orientation Recruit Fitness."— Presentation transcript:

1 Los Angeles County Fire Department Pre Academy Orientation Recruit Fitness

2 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.

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5 shoes Snail’s Pace Runner’s High

6 Nutrition good vs. bad

7 Good Food Rules Good from the ground Eat a Rainbow a day Fewer legs are better When in doubt Go Brown

8 Typical Breakfast 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 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) 3 grains whole wheat bread 1/2 whole wheat bagel 1/2 english muffin 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

9 Healthy Lunch 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) 3 grains whole wheat bread 1/2 whole wheat bagel 1/2 english muffin 1 fat 1 Tbsp regular dressing 1 tsp butter 1 Tbsp peanut butter 1 Tbsp Enova oil 1 Tbsp fish oil

10 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 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 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

11 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

12 Work Out Drinks A work out drink, and... Studies show that you should have a pre work out “shooter” and... A Post Work Out drink.

13 Hydration.5 to 1 oz of fluid per lb. of body weight. 185 lbs = 93 to 185 oz water bottles Mix your water with electrolytes!


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