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.

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. 5-10 water bottles Mix your water with electrolytes!