I’m into Week 8 of Crossfit Delaware Valley’s “SOS” Challenge.  At the beginning of the challenge, we were to pick our habits for the 10 weeks.  Mine include eating real food, exercising regularly, limiting carbs and sugar.  The next habit I picked was Stress Management.  “Give yourself one hour of ‘Me Time’ per day.”

 …

I'm looking for some input from you guys.   Rich and I are now certified NRA Basic Pistol Instructors.  I am a Refuse to Be A Victim and Pepper Spray instructor.  I'd like to add a very basic class on physical tactics to get away to our offerings of classes.  This would be a civilian class of course.  I have taken a RAD class myself, like it and considered becoming an instructor.  I've been told that it gives woman a false security, that could be dangerous.  Do you agree?



Lastly I…

I ordered my Valkyrie today, I'm really looking forward to getting it since it has gotten downright cold out the last couple of days.  Here a few quick pics I snapped of the Valkyrie LT.  Very low-key appearance, flattering cut.  I also threw on the TAD pants too, Force 10s, very practical for range time.  The cargo pockets are big and can carry a lot of stuff.  I love the…

I have an opening for one person for a First Steps Pistol Class this Sunday, October 30th.  Classroom will be from 9am to noon.  Then we will go to the Sycamore Shooting Range (outdoor) weather permitting and practice what we have learned.  

NRA First Steps is designed for the brand new shooter who just purchased or is thinking of purchasing a firearm. They do NOT need a FOID card.  Cost for the class is $90.00 plus $10.00 range fee.  No firearms necessary - we will provide…

I’m wrapping up Week 6 (of 10) of Crossfit Delaware Valley’s “SOS” challenge.  There are four more weeks to go.  I’m seeing great improvements in my overall fitness, getting stronger and seeing/feeling hard muscles where there was once only softness (Holy crap, what is that THING on my arm???? Oh wait, it’s my long lost bicep muscle.)  My body is handling the stresses of the job better, especially the inconsistent sleep…

10/16/2011 org weight270 weight lost 2lbs current weight 268

Well the start of week 2 for me. .The first week was hard. I still couldn't believe how much i weighted but i didn't let that get me down. So i went on a few weight lost web sites looking for tips and hints on what i can do to lost weight. I started cutting out soda. and drinking water. Since i do security on a soda plant trust me that has been the hardest part. I got me a gym membership for me and my son. That way…

I had an extremely interesting conversation with Daina during lunch at the free ballistic shield class by Diamondback Tactical this past spring.  The thing that was so interesting about it was we didn't just talk about chocolate and ice cream, what most of my food conversations entail, but it was about how food works, and it started to make sense.  It was shortly after that, my mom had stopped eating wheat gluten because of digestive issues.  Not only did her gut feel better, but her…

Five weeks ago I decided to suck it up and join CrossFit Delaware Valley’s SOS Challenge.  The timing was perfect; I was LONG overdue to get my house in order.   I’m currently halfway through ten weeks of “Straightening Out Shit” by changing my lifestyle habits. So far my habits are…

Winner, winner, chicken dinner. WEEK 1 Winners for the GET FIT FOR FALL CHALLENGE:

UA 50% off Discount coupons:

- Katie Connolly-Staffelbach

- Yuri Alvarez- Lisa Brennan

- Alexandra Griffeth

- Shauna McCann

- Ruth Wedster

- Daina Carauskas

- Adriana Culmone

- Tracie Torch-Bennett

MuscleMilk Prize Pack Winner for Week 1:

- Katie Connolly-Staffelbach

E-mail…

I’ve been taking fish oil on and off for a few weeks now, when I remember.  From now on I’m just…

Hello Everyone,

I had the pleasure of meeting Frank Borelli from officer.com at the NTOA conference. Today (06 Oct 11), Frank invited me to speak on his radio show on a segment about women in law enforcement. You can listen to the podcast here:…

“Eat Real Food” means single ingredient foods, or foods with 7 or less “real” ingredients.  No chemicals or additives. Seems easy, right?  The single ingredient things are easy: meats, fruits, veggies, nuts, etc.  It’s when you…

I'm so glad for this Fit for Fall challenge because it was a boost to get me back on the track.  I let life catch up and pass me up instead keeping up with it and, well, I hadn't exercised for about a month and a half.  This morning, after dropping my kids off at school and Mother's Day Out I thought, why not?  It's a perfect morning, weather wise, I have no excuse!  So, I hit the newly developed trails near my house and off I went.  To my surprise, I did better than I expected and missed it…

Although I"m not participating in WTA's Fit for Fall Challenge, it did give me the opportunity to blog of my progress in the challenge I'm currently participating in, so here goes!!!  This first post will cover my first two weeks’ experience.

CrossFit Delaware Valley's (http://crossfitdelawarevalley.com/) "SOS" (Straighten Out Sh*t) challenge, is a 10 week challenge.  There are 14 habits to choose from, ranging from eating to sleeping…

Normally we are all scrambling as summer approaches to have our best beach bikini bodies. When Fall weather hits, it is easy to forget about eating healthy and procrastinate on those workouts, since we are adding extra layers of clothes and swimsuits are tucked away never to be seen again for a few months. Then the holidays hit and forget…

HELLO EVERYONE,

I AM CURRENTLY APPLYING FOR A SWAT TEAM IN OHIO. I HAVE COMPLETED THE INITIAL PHYSICAL AND INTERVIEW PROCESS.  I AM LOOKING TO FIND ANY INFORMATION ON SWAT PHYSICAL AGILITY STANDARDS FROM OTHER DEPARTMENTS IN THE UNITED STATES.  THE INITIAL PHYSICAL HAD MODIFICATION FOR WOMEN ON SOME OF THE TESTS ( IE: PULL UPS, PUSH UPS, BENCH PRESS, AND LEG PRESS.) IT WAS IMPLIED THAT I WOULD NOT BE ABLE TO HAVE MODIFICATIONS FOR THE YEARLY QUALIFICATION AND THAT THE…