Los Angeles County Fire Department Pre Academy Orientation Recruit Fitness

1. Los Angeles County Fire DepartmentPre Academy OrientationRecruit 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.

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 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)

9. 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

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 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

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 Studies show that you should have a pre work out “shooter” and... A work out drink, 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. • 5-10 water bottles Mix your water with electrolytes!