Los Angeles County Fire DepartmentPre 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.

• Provide encouragement and inspiration to excel.

• Provide advice for most common training injuries.

shoes

•Snail’s Pace

•Runner’s High

Nutrition

•good vs. bad

Good Food Rules

•Good from the ground

•Eat a Rainbow a day

•Fewer legs are better

•When in doubt Go Brown

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

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

Awesome Dinner2 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

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

A work out drink, and ...

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

A Post Work Out drink.

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!