Don’t Lose Yourself: My Open Letter to Future Law Enforcement

I haven’t written a post in a while. I have been doing a lot of things and I will have some good announcements soon hopefully, such as my Youtube channel which is now currently up and running, which you can check out at: https://www.youtube.com/channel/UC8wakMuH7dTt_0tWtCl314A

This is a post that I have been meaning to write for a while, but for whatever reason I was holding back. I was scared that maybe this would get me in trouble at work, or what other cops would think of me, or who would judge me for what I was about to say, but I owe it to myself and to you guys and the future of Law Enforcement everywhere to be as open and as honest with myself and you as I can be. I’m trying to save lives not only on the street, but trying to save lives behind an IP address. So let me start out by saying as a disclaimer, the following views are views held only by ME and not the views of the agency, city, or department that I work for.
Here It Goes:

Don’t Get Lost: My open letter to the Future of America’s Law Enforcement

Dear Future Law Enforcement of America,
Let me first start out by saying that your choice to take on this career or to consider taking on this career is a choice that I thank you for, your communities thank you for, and your Nation thanks you for.  It is one of the most noble and selfless and at this current time difficult professions that you could do. However, it is a great career and throughout my ups and downs in this career I will stand by this being one of the greatest jobs in the world.
There is no job like being a Police Officer, but with the choice to become one, you better make damned certain you know why you’re doing it, you desire a career in law enforcement, and above all else be able to carry out your duties as a not only a Police Officer, but as a human being. An old supervisor of mine once told me, “When you get on this job you better really love it, because every year you start to love it a little less, it wears on you, and if you didn’t have that great love for it at the beginning, you’ll have no love of it left by the time it’s over”. I see it every day. I was one of those people for a year or so too, so I speak from experience. They come to work and all they talk about is how much the job sucks. “Job’s Dead” they’ll say, and I’m not going to lie I have said it too when I was mad at the job, but the pattern that I have been starting to see as of late is that people with 1-2 years on carrying themselves around miserable, hating the job after barely even doing the job. They emulate these people that are miserable and unhappy because they want to fit in and the number of people who are angry at the job and unhappy for no reason multiplies like the roaches in Joe’s Apartment.
This brings me to my first point, don’t be a Bergen. For those of you who haven’t seen The Trolls Movie, The Bergens are creatures that are miserable and are convinced that the only way they’ll ever be happy is if they eat a troll. They tell their kids this so their kids believe it and so on. The job is the same way. You’re going to get to a command and there will people there with time in rank who will tell you, “hey kid, this sucks” and it’s your choice to fall in line with their attitude, or choose your own path. Choose your own path! Don’t lose yourself. If you like the job, like the job. If you want to go out there running around catching bad guys all the time, do what makes you happy on this job. Life is too short. Don’t let the fear of fitting in derail you from why you became a Police Officer in the first place. I have seen it far too often, people that choose the easy way, over the way that makes them happy. Don’t do it. Also, in the same category, make your own judgements about your peers and supervisors. Someone will pull you aside to say, “hey did you hear this about this guy” or “this guy is an asshole” because of some bad relationship or experience that THEY had or someone else had that they’re blindly following for an unknown reason. Some of the best cops and supervisors I have ever encountered on this job are the ones who people thought wrongly about but were actually just misunderstood.
My next point about losing yourself is this. When you started this job, did you wear tactical pants and oakley sunglasses everywhere? When you were in college did you talk to people like they were suspects all the time? You didn’t? Great, then don’t start doing it now. There’s this notion that we are cops and we are cops 24/7. Yes, it is true we are cops 24/7, but we don’t need to be on duty 24/7. We don’t need to be tactical pants and polo wearing, country music listening, same political believing, cardboard cutouts of each other 24/7, we don’t need to have the same interests or do the same things, or like the same foods, or wear the same clothes etc. Be who you were before you got that gun and shield. There are many stereotypes in this world, and cops become them too. The stereotypical off-duty tackleberry as I will sometimes jokingly call my friends. People in this profession will have you convinced that you need to act a certain way, be a certain way, quote police procedure 24/7, and only hang out with other people in law enforcement or feel the way you do on every topic. They’ll have you convinced that if you don’t live inside this box and give up on everything that you like, or if you seek to better yourself, or God forbid use social media that somehow, some way “the job” will come to get you, lock you up and throw away the key. Don’t lose yourself. Do the thing you want. Wear the crazy shoes, listen to your music, have your beliefs, wear the crazy outfit, take the selfie, write the blog, make the instagram page, make the youtube channel, just be smart about it. Life is too short, and i held back on a lot of opportunities and things i wanted because I wanted to be the stereotype, when all i was really doing was robbing myself of happiness.
When i joined the academy I had lost 110 pounds just to become a cop. I was on the road to great health, a better body, a life of fitness. I lost myself. This brings me to my next point, fitness. I’m not saying you have to be all Captain America, but we all have to pass a physical exam to get this job. Our spouses all married a more fit version of ourselves. What happened? How many of you will be able to pass that obstacle course or run in 5, 10, 15, 20 years? I sure as hell wouldn’t have been able to do it 5 years ago, hell even 2 years ago i wouldn’t have been able to do it. A lot of you might disagree with about what I am about to say, but we owe the public, our families, our children and the family of the cops you work with that we and they are in the same condition or better when we leave this job as when we came into it. It’s easy to let the stress get to you, to binge eat, to skip the gym. I get it, I have been there, seriously for far too long I let myself go. You’ll be exhausted some days, but just like the gun you clean after you fire it you have to keep the tools of your craft in the best possible working order that they can be, and your body (and mind), on this job, are the most important tools of your craft.
My last point of losing yourself in this career is this. Don’t be a dick. If you were a dick before you got on this job, well then it might be a little harder, but if you weren’t don’t start becoming one now. I am not saying throw your tactics out the window or don’t take police action against criminals, because I have complaints, lawsuits, and I am no slouch when it comes to doing Police work. However, we encounter millions of people every single day and they all aren’t criminals or suspects. Some of these people are our family members, friends, law abiding citizens and deserve our respect. Now, I’m not saying that “cops are dicks” because we all know that’s not true, but we’re humans and sometimes a positive attitude and a smile go a long way, especially from the police. There are entire communities out there that seriously think the police hate them, and to be truthful I can’t even be mad at them for not liking us, because it has nothing to do with us or them, unfortunately it has to do with their environment. They have been told that we hate them and they believe it and unless we show people who we really are, unless we wave, smile, talk, buy the homeless guy dinner, give someone who needs it a hug, cry with someone, talk to them and show them directly who we are and that we’re not what they were to lead to believe we were, then things are going to be the same. If they continue hating us, then so be it, at least we tried to make it better. I know some people are rolling their eyes right now and think what I just said is absolutely ridiculous, which hey, that’s fine to each their own, but me? I’ll be out there giving the hugs, shaking the hands, kissing the babies, giving the smiles because I never forget why I became a cop and that was to make the world a better place and hopefully just a few more people every day like us, a few more people run to help us when we need it and a few more people become the future cops of America.

Aaron Lohman
@Huge_Fat_Loser

I Have Your Back: Here’s To All My Killers and Resolution Fillers

To all my killers and resolution fillers:
First off, congratulations on taking the step to change your life. It’s worth it and if you’re serious, I have your back and you have my respect. Second, disregard the memes, the hate, the shit talking, the discouragement, the friends and relatives who give you advice when they haven’t done anything to better themselves in decades, the naysayers, and the eye rollers. THIS IS FOR YOU! This will be a battle of you against you!
This will not be easy. This will be one of the hardest fights of your life. This will be a struggle, but not in the gym or even in the kitchen or the dining room, the struggle will be in your head. The reason people post those memes is because most people quit, and try year after year and make the same resolutions and the same excuses, because they fail in the most important place, their mind. Don’t let it be you. It doesn’t have to be you. It’s easy to give up on yourself or make excuses or listen to your friends and family who tell you, hey it’s just one piece of stuffed crust triple cheese pepperoni pizza (if you’re drooling slap yourself), “it can’t be that bad”. Things will have to get sacrificed, your family time, your tv time, your me time, your social life etc. You’ll have to become a calorie mathematician, a food expert, your own life coach, and your own personal trainer. If you’re still reading and you haven’t been discouraged by this then I take it you’re for real so I’m going to give you some real advice from someone who has been there, done it and is still doing it every day.
DO NOT GO CRAZY! (At least at first) Your first few weeks should be you slowly easing into it. Don’t go to the grocery store and buy 30 pounds of chicken to grill and 90 pounds of broccoli to eat in the side and then eat nothing else. It’s unsustainable and quite honestly idiotic. If you’re training for a competition or at a point where eating like that is necessary is one thing, but doing it to get back in the game? Biiiig Mistake (Arnold Voice). First off you’ll hate it and people quit things they hate. There is plenty of delicious low calorie and healthy food available. Do some research. Track calories over everything else. Download an app. I use MyFitnessPal. BE HONEST with yourself about what you’re eating and take in less than you’re burning and you’ll be fine. The goal is to lose one or two pounds a week or maybe even less, see below. This is a marathon, not a sprint. Also if you track your activity, via Fitbit or what have you, do not consume those calories in potato chips! Have a quality protein shake or a healthy snack but please I beg you don’t use those extra burned calories as an excuse to hit the Golden Arches.
In addition to the above. Have a cheat meal once a week. People who are trainers and bodybuilders and fitness models and what have you will sometimes disagree about this, but here’s my take. If in order to stay sane and reset the hormone balance in my body and in my brain I need to add a couple of ounces hell maybe even a pound back to my weight IT IS WORTH IT. Like I previously stated, this is a marathon not a sprint. Your mental health is just as important and sustaining a diet when you have nothing to look forward to when temptation is always there is destined for failure.
Secondly, when you go back to the gym same rule applies. Slow the F down. If on Monday you go to the gym do cardio then lift for an hour (which, btw, all men and women should be lifting) you’ll be sore as hell on Tuesday and Wednesday and then won’t go back. Go to the gym, do a little cardio (15-20 mins) and go home. Then in a couple weeks add weights, but slowly! Lift light, get those muscles warmed up some, don’t tear a pec on the first time back (or ever for that matter). Do a couple of weeks of cardio, then add mild lifting. Maybe 2 or 3 exercises per body part 3 times a week or a circuit full body 3 times a week then go home. Then when you feel like you’re ready do whatever your heart desires. Now if you don’t want to lift traditionally and you want to do crossfit make sure you have a good coach first!! If you’re from Long Island and you’re reading this I have a great guy for you just email me or DM me for questions.
Lastly and perhaps one of the most important is to stay off the scale. I dedicated a whole earlier blog post to this, but I will sum it up in a paragraph. Your body is changing. Building muscle, retaining water, losing fat, replacing glycogen, losing glycogen, etc. The scale will not always say what it wants you to say, so if you must use it, use it only as a guide and weigh yourself once a week before your cheat meal on the same day in the morning before consuming anything. Much more is happening inside you and not seeing that number move or seeing that number slow down can be crushing, especially after a cheat meal IT MEANS NOTHING. If you’re being honest about your intake vs output and working hard, you’re doing it, period.
If you have taken the time to read this and are serious about losing weight and getting in shape I applaud you. It is difficult but by absolutely no means impossible. If you need encouragement I am there. If you need advice I am there. You got this. You can’t do this. Be strong and I have your back every step of the way. Here’s to a fitter 2017.

Put the Mickey Ice Cream Bar Down: Disney Part 2

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Disney Part 2
Put the Mickey Ice Cream Bar Down!!

Ok, just kidding. I mean if you look at how many calories you burn when you’re walking around Disney World you’re entitled to a treat or two if you’d like, but there is no reason to completely abandon your diet or your exercise program just because you’re going to Disney World. img_7274
No one hears Disney and thinks healthy food. People think about Mickey ice cream and cheese fries and Mickey beignets and Caramel Corn and all the calorie packed snacks we ate as a kid. One of my favorite things in the world? The Mickey Mouse rice krispy treats from Disney. That being said, I kept it to a minimum on this trip. I made it my goal to find healthy food options at Disney World and you know what? It was easier than I had thought. They are literally everywhere.
We had a car so before we went to the hotel we went to Wal-Mart and picked up protein bars and protein powder and some healthy in-room non refrigerated snacks. Let’s just say this… I DO NOT recommend Body Fortress protein. Sure it was cheap, but if you remember what protein was like back in the day when it tasted like chalk? Yeah that’s it. Spend the extra 2 bucks and get something better. When we went to the parks I filled a water bottle with water and put a few protein bars in a bag to have so my muscle didn’t catabolize. You are ALLOWED to bring water and snacks into the park!! Do it! img_6408
Ok now for meals and snacks inside the parks. Let’s divide it by park and what day we spent where so the first day we went to Hollywood Studios. For lunch we ate at Starring Rolls Cafe and my wife and I split a super delicious Ham sandwich which was packed with lean ham. Starring Rolls also has many other healthy options. They have tomato bisque soup and salads, yogurts, mixed greens salad with chicken, and various fruits (the basics apples oranges bananas). Beware before going in here though the temptation is real. Their pastries are insane. Walk on by. For dinner later that day we ate at Hollywood and Vine, which is a character dining spot and buffet style eating. I know what you’re thinking. Disney and Buffet….has to be bad…wrong! Not only healthy but delicious. How does braised shortrib, fresh carved moist turkey, sliced roast pork, green beans, turkey meatballs, mussels, salad and fresh mozzarella sound? Pretty good right? And it was very tasty not only that but our daughter met all her favorite classic Disney characters all dressed up for Halloween. img_6087
The second day was Epcot. Now during this time of year it’s the Food and Wine festival so you can get whatever food your heart desires, but this year I was all about keeping it on the healthy side. That being said I did enjoy two beers. One In Germany an Altenmunster Oktoberfest of course and one in Brazil, a small Kaiser brewery Xingu black beer. I don’t drink that much and wanted to try some. Like I said, you’re walking 10 miles a day, you’re going to burn it. So for the delicious food. Now how it works if you’ve never been there is each country has available usually one or two savory small plates, one dessert small plate a wine selection and a beer selection. The permanent countries In Epcot still also serve their traditional fare. My wife and I split our small samplings. In Ireland we chose the Irish Cheese Selection Plate: Irish Cheddar, Dubliner and Irish Porter and a marmalade. The Grilled Sweet and Spicy Bush Berry Shrimp with Pineapple, Pepper, Onion and Snap Peas in Australia was super tasty and was in a berry based sauce with a nice bit of heat that I liked. At “The Chew” collective we had a Ricotta and Zucchini Ravioli with Rustic Tomato Sauce. The tomato sauce was perfectly fresh. In Brazil we ate Escondidinho de Carne which is a Layered Meat Pie with Mashed Yucca which reminded me of a Brazilian shepherd’s pie. In Japan we got the Spicy Sushi Roll Tuna and Salmon with Kazan Volcano Sauce. In Hawaii I got the Spicy Tuna Poke with Seaweed Salad and Nori Rice which was probably my favorite dish there. They really did a good job of getting a lot of flavor Into the sauce. The most surprising dish I had was the Heirloom Tomato Salad with Goat Cheese, Aged Balsamic Vinegar, and Micro-Basil at the Greenhouse Guru because all of the salad veggies were Florida greenhouse grown and extremely mouth watering. In Germany I got a pretzel (sue me).

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The next day was bright and early for a breakfast reservation at Be Our Guest restaurant before the park was even open. I ordered the Croque Madame which was an open faced egg sandwich with ham and gruyere cheese and a side of fresh fruit. I enjoyed it, but the lunch version of this is much better although not better for you. My wife ordered the charcuterie which was awesome. It’s a plate of Alpine-smoked Ham, Serrano Ham, Sopressata, and Cheese with Marmalade, Fresh Fruit, and Toasted Baguette. For lunch we ate at our resort cafeteria which I honestly thought was going to be awful…it wasn’t. I ate a delicious green salad with olives, feta and chicken.

img_6313For dinner that night, it was the biggest princess dinner of all princess dinners. Inside Cinderella’s Royal Table restaurant where somehow we were able to sit right by the window for the fireworks. A once in a lifetime opportunity. All the princesses came out to meet our daughter as we ate some of the finest food Disney’s Magic Kingdom has to offer. I ate the Grilled Beef Tenderloin with Crushed Fingerling Potato Confit, Shrimp, and Seasonal Vegetables which was fantastic. My wife had
the all natural chicken served over creamy Goat Cheese Polenta and Baby Rainbow Carrots with a Madeira Mushroom Reduction, which I liked way better than my dish and regret not ordering.

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The next day we slept….a lot. We went back to Magic Kingdom that night for the Mickey’s Not So Scary Halloween Party and with our ticket for that we were able to enter the park before the party and we ate at a new Jungle Cruise themed restaurant called Skipper Canteen which did not disappoint. I ordered the “sustainable fish” which was grilled fish served over veggies which was excellent and I would check it out next time if you’re there.  Continue reading

Being Overweight is Not a Disability: Disney Part 1

 

img_6896Disney Part 1
Being overweight is not a disability:

I stood outside of my Disney resort last week and I saw a truck pull up. The rear lift gate opened and inside were hundreds of folded electric wheelchairs. “Rascals” if you will. The truck was unloading them by the dozen, and where they were putting them there were already dozens more probably left there from other companies waiting for hotel guests to check in and retrieve them. Could you believe there was more than one company that provided this service? I wondered immediately how many rooms were at the resort. So I checked. 984 rooms to be exact, so then I thought to myself I see here at least 100 plus of these electric devices. Could there really be that many disabled people here? We all know the answer is no.img_6892
We were in several parks that week. Magic Kingdom, Epcot, Animal Kingdom, and of course Hollywood Studios. In each park I noticed something. These electric devices were everywhere and it was young people that were using them. I saw older people with walkers and canes and even crutches and manual wheelchairs. I saw disabled veterans walking unassisted and without these devices. What I saw was mind blowing. Young people and by young I mean 20s, 30s, and 40s, no casts, perfectly capable of walking, but unfortunately overweight and definitely definitely lazy.

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I am not saying this to be insensitive or rude and I’m not shaming anyone for being overweight. I KNOW THE STRUGGLE. I know what it’s like to go to Disney World the last 5 years and not fit on half the rides. I know what it’s like to have to take breaks and go to bed after a long day of walking in pain. What I refuse to know however is laziness. These people were perfectly capable of getting out of these chairs and walking onto rides or even riding Aerosmith’s Rockin’ Roller Coaster, but were disabled enough to necessitate a mechanical device that prevented them from walking? Or was it that they had no desire to try? Which is actually what it is.
You see I go to Disney World/Disneyland every year. We love it. Since I have been going with my wife I have gained progressively more and more weight. You see I saw my future in these scooters. Would I give up? Would I accept this as normal? Is the electric scooter the new walking? NO! I used it as motivation. I saw this and I never never never wanted to be that. I never wanted to get to the point where I quit and said, “that’s it, walking just isn’t for me any more. It’s just too inconvenient.”

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I wish that some disabled veteran or someone that was born without feet or legs would walk up to some of these people and say something to them. Is that harsh? Maybe, but you have been given a gift! You can walk! If it’s hard because of your weight, lose it. I was there! I would leave the parks in pain because of my weight and the walking I get it seriously, but when you see these scooters you can NOT accept this as normal to use if you’re overweight. You should make it your inspiration and your goal to have to never use one in your life! You should look at those scooters like I did and say, “no way, not me” and change your lifestyle.
Your weight is not a disability unless you allow it to be. The disabled? The elderly, the veterans, the sick, the wounded, the injured…those are the real disabled and they would give ANYTHING to be you. You are not disabled. You are only disabled by your thinking. Change your lifestyle, change your life. You can do it. You can be amazing.

The Genetics of Eating and Exercise

imageLet me start off this blog post by saying I’m sorry to anyone who gets offended by this especially members of my family who I love dearly. Also this is just knowledge that I have gained about myself, it may not necessarily apply to you.

Genetics, by definition is the study of heredity and inherited characteristics. Obviously your eating habits aren’t something that is passed down in your DNA, but they most certainly something passed down from generation to generation. I’m here to tell you some new you probably are going to have a hard time learning, like I did. Your eating habits and exercise habits that you have inherited are the real problem and you shouldn’t be blaming “genetics” for your being out of shape, lazy or overweight.
Is there some truth to people being genetically pre-disposed to being larger than others or having slower metabolisms, yes. However, a lot of the people who like to blame genetics for everything realistically never learned about nutrition or eating habits or calories or exercise from the people that taught them about food. Myself included.
You see, I come from a family that is always battling with weight loss and being overweight. Numerous members of my family have had various surgeries to try and lose weight all of which have failed in the long run. My mom was overweight, my grandma was overweight, and her mom was overweight. You see the cycle, but is it genetics or is it something different? I was determined to break the cycle.
I always thought growing up that we were just bigger people, it is what it is I thought. I remember even being thinner at certain points and having family members almost make fun of me for not eating enough. I thought this was a fact of life. It’s not.
During summer vacations from school at my Grandmother’s house we would wake up eat a ridiculous breakfast and then eat cake and cookies all day until we could’ve exploded. No one ever said to me that this was wrong because no one had ever said to them that this is wrong. This was the way it was in my family. We ate and ate and ate and exercise? If you counted race car driving as exercise then maybe they exercised, but I don’t, so it’s not.
My mother would make food that she would say was nutritious and healthy, but was it? I mean it was delicious and in her head she thought she was feeding us the right stuff because that’s what her mom had made her and etc etc, but these meals were far from anything that would be deemed “healthy”. I didn’t know what an avocado was until I was 25 years old! imageI didn’t eat fruits and vegetables on a regular basis until a year ago. I thought fried fish was fish so it had to be good for you. I thought corn and potatoes were vegetables….you get my point. I was being mislead because my mom was mislead, her mom was mislead her moms mom was mislead and so on the cycle continues.
I had worked out in high school because I played soccer and basketball but to me they were just playing sports not really doing a self regimented exercise program. I hated exercise, because no one in my family did it. Then my step father came along who for lack of a better term was an ASSHOLE. The guy used to blow a whistle in the middle of the night and yell “FIRE HYDRANT” and make me and my brother run down the block to the fire hydrant and back without our shoes on in our pijamas or underwear and then run back, simply for his enjoyment so he could laugh at us. Sometimes once wasn’t enough. Meanwhile this man was the laziest man I had ever seen in my life. I started to hate exercise, even started to be spiteful against it because of this. And after all since no one else in my family was doing it It had to be stupid. Fuck exercise I thought.
It wasn’t until I was in college that I began to understand nutrition and exercise A) because I was a biochemistry major and B) because people around me would be like dude what the fuck are you eating? I honestly never even thought about it before then. How could I be eating the wrong things, my family eats this stuff and they’re ok. They weren’t ok.
In college my eating habits and exercise habits would have disgusted any of you. Thinking back on it they disgust me. It wasn’t until I tried to break the cycle that it would be different. In college I would exercise on and off but nothing serious at all and I started because when I pledged my fraternity (Sigma Pi represent) imagethere was a guy that would “strongly encourage” us to go to the gym with him did I realize how important exercise was to feeling good. I was being shown the path to health, but I wasn’t ready. I still blamed genetics, I still blamed everyone else but myself and I allowed the cycle to continue.
I then started exercising a year before I went into the academy. I thought now I got it. I’ll starve myself and just do cardio non stop to lose weight. I ate 1200 calories a day and did 45 minutes of cardio sometimes twice a day. I dropped over 100 pounds in 8 months, but like I said I never learned anything. The minute I went into the academy I started to gain the weight back. The crash dieting and lack of nutrition murdered my metabolism and it was unsustainable.
Fast forward 10 years and there I was. I had all the knowledge I needed about nutrition, exercise, diet, and my family’s and my own failures to see the unhealthy cycle I was stuck in. I had to break it. No longer could I just fall in line with what my family thought was acceptable for generations. I had to do this on my own. I had to develop my own healthy eating habits and my own exercise program. I had to block out the old ways that I had been taught to eat. I had to block out the hatred I developed of exercising. I had to become a different person or risk being stuck in old habits forever…so I did. It hasn’t been easy, but what it has been is necessary. Genetics isn’t everything. Break the Cycle.

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THE HUGE FAT LOSER WORKOUT

imageOK, so people have been asking me what my workout looks like and while I didn’t really want to post it because there will be critics who will say I’m doing too much, not doing enough, or that they heard from beinglazy.com that lifting weights is bad for you, well whatever. Also this is MY workout. This is just what I do, if you’re just starting out like I always recommend, start slow, baby steps, you don’t want to burn yourself out or get so sore you can’t do anything. Also some of these pics are old and I’ve lost A LOT of weight since then and made strength gains to don’t be that guy (or gal). So without further ado here it is:

THE HUGE FAT LOSER WORKOUT:

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60 seconds rest between each set, even between exercises.

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Day 1 Chest (Of Course):
Flat Dumbell Bench: 10-12reps (4 sets)
Flat Bench Flyes: 12reps (4sets)
Incline Dumbell bench: 10-12reps (4 sets)
Incline straight arm extended Dumbell (I don’t even know what these are called, lower chest raise maybe? but I sit on an incline bench dumbbell in each hand and have my arms hanging to the floor and alternating I lift my arms straight to just above the center of my chest) 12reps (4 sets)
Overhead Dumbell Extensions: 12reps (4 sets)
Flat bar bench: 10-12reps (4 sets)
Incline bar bench: 10-12reps (4 sets)

and if I really want to push it:
Flat bench rotating dumbbell press: 12reps (4sets)

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Day 2 Back:
Wide Grip lat pull down: 12reps (4 sets)
Bent over Dumbell Rows: 12reps (4sets)
Close Grip pull downs: 12reps (4 sets)
T Bar lying rows: 12reps (4 sets)
Lat rope pull downs: 12reps (4 sets)
Seated Row: 12reps (4 sets)
Asst. Pull-ups: 12reps (4sets)

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Day 3: Arms (I alternate bicep and tricep exercises)

BIs:
Alt Bicep Curls: 12reps (each arm alternating for total of 24) (4 sets)
Flat Stand Bar curls (Olympic Bar): 10-12reps (4 sets)
Standing Sissy Bar curls: 12reps (4 sets)
Alt Hammer curls: 12reps (each arm alternating for total of 24)(4 sets)
Seated curls: 12reps (each arm individually) (4 sets)

Tris:
Close Grip Bench: 12reps (4 sets)
Skullcrushers: 10-12reps (4 sets)
Rope Pulldowns: 12reps (4 sets)
Straight Bar Push downs: 12reps (4 sets)
Singe arm pull downs: 12reps (each arm individually) (4 sets)

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Day 4: Legs (Friday Night Leg Night):
Squats no weight: 25reps (4 sets)
Calf raises: 20reps (4 sets)
Deadlift: 12reps (4 sets)
Squats or Squats smith: 12reps (4 sets)
Calf raises: 20 (4 sets)
Leg press: 12reps (4 sets)
Hammy curls: 12reps (4 sets)

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Day 5: Shoulders
Overhead Dumbell Press: 12reps (4 sets)
Standing Side Raises : 12reps (4 sets)
Landmines Press: 12reps (4 sets)
Front Raises: 12reps (4sets)
Rear delt raises: 12reps (4 sets)
Straight bar pulls (Olympic Bar): 12reps (4sets)
Shrugs: 12reps(4sets)
Face pulls: 12reps (4 sets)

DAY 6: REST

DAY 7: CARDIO

I also try and mix in cardio two additional times a week if I’m not riding my bike to work which, let’s face it, I would probably die in this heat. So if you’re reading this, good luck, have fun, and get sore. If you need any help seriously contact me on email or Instagram and I would be happy to help you.

 

 

 

Cops Can’t Eat

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This is a topic that is dedicated to my cop friends (I’m sure it applies to others) and is something that has bothered me for eternity. COPS CAN’T EAT!!

Even when I was at my heaviest I got there by eating calorie rich foods and being lazy as hell. I DID NOT however get there by eating gross flavorless calorie rich foods. I let my taste buds breathe a little. I would try anything, and in all seriousness this has actually has helped me greatly with my dieting, meal planning and cooking. I gained knowledge on a tremendous amount of spices and flavors. image
You see cops have 4 food groups. They are: Pizza, Fast Food, Sandwich and Chinese. God Forbid you suggest anything out of these food groups and you are banished from the food conversation.
I remember one time specifically we worked with a guy who ate at the same pizza place every day. Our team couldn’t eat anywhere else unlessimage he was on vacation. Finally when he was on vacation I got the team to try Indian food and they liked it. Once he returned however, pizza again…every day. Yes, at the time I worked in a neighborhood where the food options were very limited, but there were places you could go to or cuisines you could try, but all was refused. In the end it comes down to being lazy and cheap. Every place I have worked in the cops were the same.
Just recently a cop friend of mine had court in my borough (he works in Manhattan, I in Queens) he asked me what there was to eat for meal in the surrounding area. I started listing the best places for lunch. What he said turned my face red and made steam come out of my ears. He said, “no, that sounds too adventurous I’m just going to go back to Manhattan and get subway” SUBWAY!? Are you kidding me?!? You work in one of the wealthiest commands in the city with a huge number of restaurants and take out places and SUBWAY is your go to?! Yes I yelled at him. This has always been a pet peeve of mine.
It is no lie that many cops, like me, gain weight while on the job which causes other health problems and I believe that this terrible limited eating has a lot to do with it. Getting a cop to eat a sandwich on whole wheat toast instead of eating a hero (sub, hoagie whatever) is like trying to take their first born.

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Eating a broad variety of foods not only helped me to diet and lose weight in the future but it kept my tastebuds from being bored as hell which more often than not is one of the biggest reasons people break down and binge on their diets. How many times on a diet can you eat grilled chicken and rice before you go crazy and eat a dozen doughnuts? (Yes, it’s true cops eat doughnuts) The trick is to experiment with a wide variety of spices, flavors, marinades and cooking techniques. Even if you don’t cook at all, there is PLENTY of takeout from any nation on the planet, especially in this city, available at your fingertips. If you want to see, go on the Internet, or download grubhub or Yelp and check it out. Try something different. You will thank me…at least I hope so.
When you get outside of your flavor comfort zone you will come to find that there are healthy and delicious choices EVERYWHERE. I can go to almost any restaurant and look at the menu and pick something that will be both healthy and delicious. A huge problem cops have, and people in general, is breaking out of this “comfort zone”. When I talk to people (a lot of cops) they say oh I would eat better, but I don’t eat xyz and I don’t like zyx. I next ask them if they’ve ever tried it, if they tell me, “no, but I just know I won’t like it” our conversation is pretty much over. Saying things like that is a blatant refusal to attempt to change your lifestyle simply based on nothing but what you “think” won’t taste good. TRY IT! Then, if you say you hate it, fine, we’ll try something else. At least you tried.
The bottom line is, as cops, we’re everywhere. We have the most exposure to everything and anything, use it to your advantage. If you like something ask what’s in it. Remember it and use these spices at home. Try new things. Life isn’t all pizza, Chinese, Fast Food and sandwiches, especially if you’re trying to shed some pounds, you might surprise yourself with what you like.

I hated you, until I became you: My Apology

imageI hated you, until I became you.
My Apology.

Brian, Kristie, Tyler, Joe Dubya, Matthews, Ania, Lito, Meghan, Kristy, Anna, Dave and too many people to list I’m sure, this is my apology. I originally wanted to do a Crossfit class and take a few pics while doing some deadlifts (which i still will) but haven’t had the time lately.


imageYou see, I had been unhealthy for so long that I had forgotten what it was like to feel like myself. Getting in shape and being healthy is a lot like California. Whenever I go to Cali I come back and tell people how amazing it is and I am always greeted with the same reaction from people who have never been there. “What a lib state” or “why would you go there?” Or “California ugh” but the people that have been there don’t say that. They all say the same thing, “I can’t wait to go back.” image
The same can be said for eating right and exercising. You have the people that are into it and the assholes like me who say “Crossfit sucks” or “who cares we’re all gonna die anyway” or “fuck that, I’m not working out it’s dumb” and “kale, ugh”. Well, I’m here to say that I was wrong, and I’m sorry.
It had been so long that I was eating terribly and living an overall shitty sedentary unhealthy lifestyle that I had forgotten how truly great it was and how great it makes you feel.
I used to look at people I know who were taking selfies or posting about being at the gym or at their Crossfit class or of a kale salad and I used to take the opportunity to be a troll and be an asshole. It almost became a character I would play. People expected it. So I became that person. People used to tag me on Facebook or Instagram in posts so I could tear people up and make fun of them for being healthy or working out, and I obliged. I was the worst of the worst. I was wrong, and I’m sorry.image

Now I’m THAT guy. I started social media pages solely so I could post pictures of my weight loss and “get in shape” journey……who is this guy?! Truth is I’m the same guy, but I’m not in denial any more. You see, out of shape and unhealthy people aren’t idiots. I knew very well I was out of shape. Seeing posts of people taking time to work out or motivate people to work out or eat right just made me pissed off at myself. Pissed off that I let myself get like this, pissed off that I eat the way I do, pissed off that I let myself get so out of control….and I took it out on everyone that was doing the right thing, because why blame myself? It had to be these people that were wrong not me, “fat and happy” right? (Eye roll).
So, then I started eating right and working out and I noticed this crazy thing. THEY WERE ALL RIGHT! I had forgotten. I was the asshole, not them. I was wrong. I was living my life like an idiot, not them. Much like people do with California, I did with fitness. I started to feel great again, not just physically but in every sense. I was more positive, I was happier and much like the people I once endlessly harassed, I had to tell the world and didn’t care if people like me didn’t want to listen. It had to be said. People had to know how great it is to feel better. So if you’re on the fence jump over it, it’s better over here.
It’s fine if you don’t believe me. I wouldn’t have believed me either a year ago, and that’s cool. I just hope that if you are like I was you realize before it’s too late. Our lives don’t last forever and like I said in previous blog postings, you are killing yourselves with bad decisions. It’s harsh, but it’s true, and you can ask any Doctor in the universe if you think I’m wrong. image
I am so glad that I was wrong, and that I had the guts to be wrong. When someone calls me a hypocrite, honestly, it makes me happy. The same way I’m glad every time someone comes up to me on the low and says, “dude, I started running again I lost 17 pounds” or “dude, you’re my inspiration” or “thanks for motivating me” and “bro, if YOU changed? I can change”
I’ve changed SO much that I, yes ME, am willing to check out Crossfit, if anything, just to show everyone how much of an asshole I was. I will try anything now. I don’t care. If there’s a good workout out there, and Crossfit IS a good work out, why not give it a shot? Besides that, Crossfitters are the most motivating people to work out with. It’s one of the only places where the people there build each other up, and don’t tear each other down. If you don’t believe me, check out my friend Tyler (who I crushed probably more than anyone besides My friend Brian) on Instagram @crossfit516. The guy is legitimately trying to make the world a fitter place. Yes, believe it or not, this asshole(me), has amazingly somehow been able to keep friends that not only do Crossfit but own Crossfit Gyms, because throughout my bullshit they knew, deep down, somewhere I would change, and they were right.
I changed. I’m different. I’m better. So thank you for sticking with me through my nonsense. Thank you for helping to motivate me, even when I didn’t want to be motivated, even though you didn’t know you were, and even when I crushed you for trying. Thank you for making me think about what I was doing to myself. Thank you for making me have to look in the mirror and lastly I truly wanted to say I’m sorry. I’m sorry for hating you, because after all of the nonsense, after all of the times I was a jerk, after all of the times I posted a comment to crush you I became you, and I hope other people do to.

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Get Off the Damn Scale

imageGet off the damn scale! Seriously do it now!

The biggest challenge to Weight Loss isn’t eating right or exercising…it’s your mind. Trying to lose weight is one of the hardest things you can try and do. Millions of people try and fail every year. It is the biggest New Year’s resolution made year after year after year. Unfortunately most people fail. The key is not to eat kale salads and run 30 miles a day, it will help, but it’s not everything. You have to be mentally strong and have the mental strength to stay motivated.image

The BIGGEST confidence killer is the scale. We are a culture obsessed with size and numbers. How much did you lose, how much did you gain etc. I’m writing this because even myself, who I consider mentally and emotionally strong has a hard time with this sometimes, and if I wasn’t as mentally strong and didn’t have an education in body chemistry and didn’t have previous experience with weight loss, I too would be shaken by a “plateau” or an increase in weight.

For example, I subscribe to the cheat day/cheat meal philosophy. When I do weigh myself to keep track of my losses I weigh myself the day before my cheat day. Then I weigh myself after. The first time I did this years ago I noticed that I gained 12 POUNDS on the scale! Now, if you don’t know how your body works this would devastate you, but there’s an exact science to this. There are 3500 calories in a pound, period. Now did I go out on a cheat day and consume 42,000 calories? Absolutely not! There are other circumstances at play here the biggest being, water retention.image

First off, your body retaining water IS NOT A BAD THING! You just have to know that’s what your body is doing to maintain a positive motivated attitude and keep doing what you’re doing. Now let me tell you how this works Protein takes less water to digest than carbohydrates. If you eat more carbs, you will retain more water. If you eat sodium, you will retain water, if you don’t get proper sleep you can retain water and lastly ladies if nature’s gift is here, you will retain water. So Be It! Don’t be a psycho and cut out salt and carbs and not drink water in hopes of getting a better result on the scale. It is counter productive. Less water, you lose less weight. You’re body also needs carbs to help you have energy to exercise. This is one of the many downfalls to Atkins, ketosis or whatever they want to call it these days. After a few months, you are exhausted and can’t get out of bed. Trust me I’ve been there, done it, and it’s true.

These values will fluctuate day to day and the day you step on the scale if you ate salty food the day before or its your period or you ate a high carb meal, you MAY be heavier or the same weight that you weighed the last time. IT’S OK! STOP obsessing over the numbers! They are a guide, not definitive data! STAY CONSISTENT! Consistency is key!image

Ask yourself these questions. How do I feel? What am I eating? Am I gaining muscle at all? Am I losing inches? The most important question of those being, “How do I feel?”. If you feel good and you are being honest with yourself, counting calories and exercising, It’s working! Even if the scale isn’t indicating it, it’s working. Get out of your own head and don’t listen to anyone except your body because most people don’t even know the science of the body and the scale and that includes most nutritionists, personal trainers, and dieticians. Trust in the science of weight loss, be mentally tough, keep going, move forward and please I beg you just GET OFF THE DAMN SCALE!

 

What “diet” are you on?

imageOne question, which I have been asked the most since I started is, “What “diet” are you on?” Which the question in itself seems innocent enough and I am happy that people are both interested and curious, but the question represents one of the problems in this multi billion dollar a year industry known as “weight loss”.

When people ask me “What “diet” are you on?” I often respond, “what do you mean?” Knowing full well what the next group of questions will be. “Like, are you not eating carbs”, “are you doing the Atkins diet?”, “are you doing paleo?” “Are you doing “shakeology”? I mean there are seriously hundreds of gimmick diets out there. This line of questioning goes on for a little while with my answers steady being no, one after another. Then I can see beads of sweat on their foreheads and looks of all out confusion when they can’t figure out when I say, “eat less, exercise more.” It’s as if they can’t believe that it could possibly be that simple. It is.

Now, don’t get me wrong, if any of these diets listed above work for you then fine. I’m with it. Do whatever it is you need to do psychologically and physically to lose weight and get yourself healthier, however know what most of them are. They are a way to trick you into doing the same thing, eating less and exercising more.

The weight loss and body building industry is a multi billion dollar industry full of supplements and training programs and diet plans and shakes and blah blah blah. Most of the time they would rather you buy their garbage than actually get healthy. For example. My mother has struggled with weight loss for a long time. She finally went to see a nutritionist, an actual Doctor that specializes in this sort of thing. The nutritionist told her, “here, buy my shakes and you’ll lose weight” The nutritionist didn’t tell her hey here’s a diet plan you should follow to lose weight, it was immediately “buy my shit”. Then when it didn’t work, the same doctor recommends gastric bypass, and whaddya know? He happens to perform that type of surgery. SCAM. Even Dr. Oz is in on this scam. This guy is a brilliant mind and here he is on tv lying through his teeth to sell his crap to you, and people are buying it hand over fist. STOP IT!

This isn’t the first journey I have had with weight loss. I lost over 100 pounds before following the same formula and I have lost 60 pounds using the same formula now. No gimmicks, no special diet plans or expensive supplements or shakes. The big secret is, Eat Less and Exercise More!

The first think I want you to do is download a calorie tracking app. I use Underarmour Myfitnesspal, because they have a huge library of foods in it. Next set it up. Where it says lifestyle, write sedentary. Yes, sedentary. This will give you the exact amount of calories you can eat to lose weight if you did absolutely nothing except sit on your ass and eat. Ok great, now you know what you can eat to lose weight. Make sure you aren’t eating too many calories and actually equally important, make sure you are eating enough calories. Depriving your body of calories will slow your metabolism. Lastly take a day a week and eat a cheat meal or a cheat day once a week or every 10 days. This also helps your body stop itself from slowing your metabolism. Do this for a week or two, then step 2. Add exercise.

I don’t care how you do it, swimming, running, jogging, walking, flapping your arms like a bird. Who cares. Just do some physical activity. If you want to track it using the app you can do that too, however if you do track it ….DO NOT use the extra calories burned from exercise or the steps you’ve walked as an excuse to eat a box of doughnuts. If you can’t handle knowing the amount of extra calories that you’re burning without eating them away, then don’t track the exercise calories. Just do the exercise.

If you do this you WILL lose weight. It is a guarantee. It won’t matter if you are eating your calories in candy bars or grass fed beef. Calories are calories when it comes to weight loss and you will lose weight.

Then when you lose weight, adjust your calories accordingly and add more activity and the cycle continues. The problem with doing this however and the reason that everyone always asks what “diet” you’re on is because this method, the best method, the tried and true and clinically proven method to weight loss IS FREE! No one can make money off of you when you use this method so everyone will convince you that you need some sort of gimmick diet plan or supplement of specialized nutrition plan to lose weight. I can assure you that you don’t. The only thing that you need to make this work is willpower, drive and a calorie counting app. Eat Less and Exercise more. It is that simple. Now go out and do it.