Stop by River Walk and check your body fat. If you’ve been working hard, eating properly, expect to see results – results you won’t see on the bathroom scale! If you haven’t been working out as diligently as you would like, stop by and get tested. Then get yourself back on track! Testing takes 15 minutes and costs $39 (Mastercard, Visa, check or cash)
Testing will be on February (Mon) 15th and (Tues) 16th from 0700-1700 hours. Please contact kmkirk@sacsheriff.com to schedule an appointment.
Thank you for all the donations! My son and I bundled up a total of 178 pairs of shoes that were donated from SSD. It was nice to pass the lesson of giving to my son. Thank you to everyone who brought me donations or took donations on your own.
A message from Live Strong,
It’s fast, it’s easy, it might save a life. |
I’m really concerned.
I’ve beaten cancer three times, and each time it was a fight. But I can write to you today as a survivor because my doctors caught the disease early.
I know firsthand, as many of you do, that an early diagnosis is often the difference between life and death. It’s so simple, but everywhere I go I hear that people don’t learn about their risks—because they’re busy, because they’re scared or because they just forget.
How many lives could be saved with a quick reminder—from someone we trust—urging us to make a simple appointment? Today—with your help—we’re about to find out.
http://www.livestrongaction.org/campaigns/wcd/doctor
Why today?
February 4 is World Cancer Day—a global day of awareness created by the International Union Against Cancer. With cancer set to become the #1 killer in the world this year, the day brings us together to highlight the growing personal and economic impact of the disease. On this day it’s critical that each organization—and each individual—share responsibility for sending a powerful message about cancer prevention.
Can I really make a difference?
Studies show that encouragement from someone close to you—your mom, your best friend, your co-worker in the next office—can have a decisive impact on your decision to take important actions for your health.
You could be the best advocate for your friends and family…if you’re willing to take two minutes and nudge them to a quick step to protect their health.
http://www.livestrongaction.org/campaigns/wcd/doctor
I can’t emphasize enough how important this simple action is—it’s up to us to push everyone we know to talk to their doctors, know their risks and know what to do about it. It’s so easy to do, but also so easy to forget. The LIVESTRONG community has always inspired others to fight back against cancer. World Cancer Day is no exception:
http://www.livestrongaction.org/campaigns/wcd/doctor
LIVESTRONG,
Doug Ulman and the LIVESTRONG Action team
P.S. Check out the tools and resources our partner, livestrong.com, has developed to help you prevent cancer and live a healthier lifestyle.
As we all know, Haiti has suffered a terrible tragedy. Below is a simple way to give back and help their community. I will be collecting gently used shoes until 1500 hours on Thursday, January 28th at 1000 River Walk Way. If I am not at my desk in the Academy Office, please place them under my desk. Not only will you be helping others, you can also clean out your closets (if yours looks anything like mine!)…So it’s a win-win scenario.
Thank you!
Kelly Kirk (916)875-0016
| Lend a hand toward the Haiti relief effort. Donate your gently worn shoes at Sport Chalet by Jan 31, 2010. |
| View a text version on your mobile device. |
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To encompass “health” in its entirety, one also has to look at the ‘down times’. Over-training is easy to do. Those of us who get addicted to working out often tax our bodies and leave little time for recovery. It is hard to comprehend that our growth, our fitness and our health actually occur when we rest, when we relax – when we do nothing! This ‘down time’ is every bit as important as the work out itself and, of course, eating well. It is also a very real occurence that when we slow down we tend to get in our heads. Some folks call this monkey mind. So how do we actually do nothing and be ok with ourselves.
I have been meditating off and on for years, and for me, meditation has become a sort of personal hide-out. A place to calm my monkey mind, a place to be ok in doing nothing. If you are new to meditation, don’t worry – the Hare Krishnas won’t be knocking on your door to monitor your practice, there will only be you, checking on your self.
“Meditation is one of the rare occassions when we’re not doing anything. Otherwise, we’re always doing something, we’re always thinking something, we’re always occupied. We get lost in millions of obsessions or fixations. But by meditating – by not doing anything – all these fixations are revealed. Beginners might find this a little frightening, but slowly they will gain inner confidence, and these fixations will automatically lessen. The classical meditation instruction texts say our obsessions will undo themselves like a snake uncoiling itself. ”
Sometimes it is easier to start with a group practice, or a day long retreat. I have added a few links at the bottom. Don’t get caught up in any religious connection. When you sit, you sit with yourself. It doesn’t require you to join a New Age Hippy Commune and you’ll be in no danger of having holy water thrown in your face if your spine isn’t straight. You don’t have to change your diet, your name, your religion or your beliefs. The only thing that is required is a few quiet minutes and a willingness to open your mind…and who knows, maybe even your heart.
Good luck, let go, just be!
How to Meditate:
Breath Awareness Meditation:
Generally, the purpose of the Breath Awareness Meditation is to calm the mind and re-connect with a place of inner peace, that resides within every one of us. We can use the Breath Awareness Meditation alone or as a preliminary practice to reduce our distractions before engaging in a Lamrim meditation.
Benefits of Meditation:
If we practise patiently in this way, gradually our distracting thoughts will subside and we will experience a sense of inner peace and relaxation. Our mind will feel lucid and spacious and we will feel refreshed. When the sea is rough, sediment is churned up and the water becomes murky, but when the wind dies down the mud gradually settles and the water becomes clear. In a similar way, when the otherwise incessant flow of our distracting thoughts is calmed through concentrating on the breath, our mind becomes unusually lucid and clear. We should stay with this state of mental calm for a while. Even though breathing meditation is only a preliminary stage of meditation, it can be quite powerful. We can see from this practice that it is possible to experience inner peace and contentment just by controlling the mind, without having to depend at all upon external conditions. So much of the stress and tension we normally experience comes from our mind When the turbulence of distracting thoughts subsides and our mind becomes still, a deep happiness and contentment naturally arises from within. This feeling of contentment and well-being helps us to cope with the busyness and difficulties of daily life. So much of the stress and tension we normally experience comes from our mind, and many of the problems we experience, including ill health, are caused or aggravated by this stress. Just by doing breathing meditation for ten or fifteen minutes each day, we will be able to reduce this stress. We will experience a calm, spacious feeling in the mind, and many of our usual problems will fall away. Difficult situations will become easier to deal with, we will naturally feel warm and well disposed towards other people, and our relationships with others will gradually improve.
http://www.how-to-meditate.org/breathing-meditations.htm/ A simple start to meditation.
http://www.spiritrock.org/ An amazing center in the south bay that offers day-long, week-long, and month-long retreats. Based on the Vipassana practice.
http://www.lotusgardenmeditation.org/about-meditation-classes-sacramento A center in Carmichael that includes meditation, yoga, vegetarian cooking, and retreats.
Hello Everyone, If you are like most of America, the holidays have you out of your regular routine. Usually, the first thing to slip is your exercise routine. The next problem with the holiday season is we tend to party more, eat more, and drink more than usual. You don’t need to be told what this leads to…I’m sure you are already feeling the affects. Well, don’t fret…the new year is almost hear and that will be your opportunity to get back into a routine. And, if you don’t have a routine, get one! Regular exercise and good eating habits will reduce stress, improve your health, and you will have more energy on a daily basis. TBF Training http://www.tbftraining.comhelps all levels of athletes get into shape by learning proper exercise principles. Fitness is a science and getting the most benefit out of every workout hour requires the application of “exerciseology”. There are several factors that to into a well balanced exercise regime; here are just a few:
1. Get started. Fitness is all about consistency; get started on a simple program…one that you can follow…one that is not too overwhelming…one that fits your schedule. The first lesson that TBF teaches is the “Rule of 2’s”: Don’t do too much, go too long, or go too hard, too soon. Until you have established a solid base fitness, breaking the rule of 2’s will almost always result in injury.
2. Follow a plan. At TBF we say if you fail to plan…you plan to fail. Establishing a training plan will keep you on track, help with consistency, and move you quicker toward your fitness goal(s). At TBF we write and help athletes develop a personalized training plan that meets their needs.
3. Heart rate based training. Training by heart rate is the most efficient way to track performance and know “where you are”. If you exercise by how you feel…sometimes that will be great and sometimes it won’t. Getting in touch with your heart rate will help with pacing, efficiency, and knowing how easy is easy and how hard is hard (not just going by how it feels).
4. Train with partners. Exercising with others is a huge motivator. When you feel down, your partner will motivate you (and visa versa). When your partner goes hard…you will strive to keep up. When you train with a group, you will push harder, go longer, and enjoy your workout even more. Join a TBF workout and you will see what I’m talking about!
5. Sports nutrition. Eating and exercising is not pleasant however, it is necessary if you wish to go longer and harder. Follow good every-day nutrition guidelines for starters. Next, teach your body how to eat and exercise at the same time. This takes practice and “good choices” are different for everyone. We say “crap in…crap out”; putting good fuel into your body will have you running strong and efficient.
2010 SPF
SACRAMENTO BENCH PRESS CHALLENGE
Sunday, February 7th, 2010
EVENT LOCATION: Super Training Gym, 2010 3rd Street, Sacramento
MEET DIRECTOR: Cara Westin - riotbarbie@hughes.net
ELIGIBILITY: Open to SPF members and police/ fire. Cards available at weigh-in.
WEIGHT CLASSES: 132, 148, 165, 181, 198, 220, 242, 275, SHW
DIVISIONS: Men, Women, Masters, Police/Fire Raw, Single-Ply, Multi-Ply
WEIGH-IN: Saturday, February 6th 10:00 am to Noon
Sunday, February 7th 8:00 am to 9:00 am
COMPETITION: Mandatory rules briefing Sunday at 9:15 am
Lifting begins at 10:00 am
UNIFORM: Mandatory – Must have a one piece lifting suit or wrestling suit. SPF rules apply. Refer to www.southernpowerlifting.com for rules.
(Police/Fire may wear gym clothes)
ENTRY FEE: A fee of $50 must accompany this entry form and be received no later than January 27th, 2010. One fee covers all divisions. There will be a $30 late fee for entries accepted after the deadline. No refunds.
AWARDS: Awards for first place in each division and Male and Female Best Lifter.
HOTELS: Hawthorne Suites, Sacramento (800) 527-1133
Holiday Inn Sacramento – Capitol Plaza (877) 863-4780
Vagabond Inn Executive Sacramento (916) 446-1481
2010 SPF
SACRAMENTO BENCH PRESS CHALLENGE
ENTRY FORM
Competitor:
Last Name First Name MI
Address________________________________________________________________
City________________________________State_________Zip Code______________
Day Phone___________________________Evening Phone______________________
Email___________________________________________Age on day of meet_______
Men (Circle One): 132, 148, 165, 181, 198, 220, 242, 275, SHW
Women (Circle One): 132, 148, 165, 181, 198, SHW
Open_______ Masters (40-49)_______ Masters (50+)_______ Police/ Fire_______
Raw______ Single-Ply______ Multi-Ply______
Fees & Payment:
SPF#________ Exp. Date________ Entry Fee $50_______
SPF Card $25_______
Late Fee(after 1/27) $30 _______
TOTAL DUE $_______
Waiver:
In consideration of the acceptance of this entry, I hereby for myself, my heirs, executors, and administrators waive and release any and all rights and claims for damages I may have against Cara Westin, the SPF, Jesse Rodgers, Mark Bell, Super Training Gym, Midtown Strength and Conditioning, their representatives, successors, and assigns for any and all injuries or bodily harm that I might suffer while competing at the 2010 SPF Sacramento Bench Press Challenge, February 7, 2010.
_____________________________
Signature
Note: SPF card fee waived for all police/fire lifters. Police/fire entry fees will be donated in their entirety to the National Alliance on Mental Illness.
Return Entry Form and Make Payable to:
Cara Westin
P.O. Box 499
Loomis, CA 95650
Cara Westin Sac PD bad A##
I always knew Scotty Maberry rocked anything to do with Water. He is an amazing swimmer, surfer, snowboarder, jet ski racer etc. Well who knew this guy and his Marine Enforcement crew dominate the land also.
SSD Marine Enforcement
The SSD Marine Enforcement placed 1st in the Police and Fire Co-ed Division of the California International Marathon on December 6th. Sgt. Scott Maberry ran the first leg, Marc Warren the second, Fred Rodrigues the third, and Vanessa Johnson brought it home in a blistering 3 hours and 25 minutes.
Scotty, Vanessa, Fred and Marc!
Awesome Job!
Jen swingin Heavy, Dave gearing up for his turn!
Ali-Cat Carver! MAX OUTPUT!
The Scott! The Fire Guy!
Amanda brought her guns to the fun-raiser!
S-dawg~ painful Thrusters for an amazing cause!
Seeing stars after the first round! (For Jess)
Andy~ selfless service! Nice work brother!
Steph bringing it home!
Rob~after WOD festivities!
Pete and Richard CrossFit Centurion poster children!
Our Reason, Our Hero, Our love!
Bicycles Plus of Folsom. These fine folks donated two cruiser bikes to raffle.
Of course Cross Fit Centurion, and my wonderful friends Ali and Ian.
Zuda Yoga. Did you see these Yogis tearing up the WOD! Most impressive!
Badge Of life. An amazing organization.
The myriad of people who made this benefit a HUGE success. The athletes, the supporters, the sponsors, etc etc etc. We raised over three thousand dollars for an amazing cause!
A letter from Jess Elizabeth:
Hello my CrossFit Love Bugs!
I am SO moved, so touched and so grateful to each and every one of you.
I’m so emotional right now…I feel like I’m swimming in a Pool of Love. I can’t begin to thank you all for what you’ve done for me. Not only have you restored my faith in humanity but you’ve breathed new life into my entire Being! You have truly made the impossible, possible.
You’re amazing! And I feel like I have an Army of Angels around me.
Nights are always hardest for me, physically and especially emotionally. But last night, I was able to rest my head (and my heart), knowing that there is hope, knowing that everything is going to be alright. And that feeling, my loves, is indescribable. I’m eternally grateful for you all.
I wish I could have been there, to look into your eyes and wrap my arms around you and tell you how much, from the depths of me, I love you. I cried nearly all day yesterday…I was telling Rick that I felt like my heart was going to EXPLODE! There was this strange sort of ache in my heart – my heart strings were being tugged on. And it was two-fold. On one hand, my heart ached because I wanted so badly to be there with all of you. And then on the other hand, my heart ached because I’ve honestly never felt so loved and so connected to so many Beautiful Beings in my life!
Lovingly Yours,
Jess 
Jess and her daughter Sagey!
PHOTOS OF THE EVENT COMING SOON!
