The Squad Room

I love it when I meet people who know their “why.” People who are bursting at the seems with joy about their Why, their purpose on Earth and their goal in life. People who live their Why everyday make me happy. Dr. ACE is one of those people… Dr. Alexandra Carswell Engle (Dr. ACE) is a Board Certified, Licensed Naturopathic Medical Doctor who specializes in personalized natural medicine, including joint, gastrointestinal and hormonal health as well as regenerative and athletic performance medicine. Huh ? I had to dig a little deeper to figure out what that all meant but basically Dr. ACE is a “real” doctor like your General Practitioner PLUS extra schooling in Pharmacology and other areas that makes her, well, pretty badass. Plus, she’s a pretty kickass CrossFit coach and OPEX client (see James FitzGerald’s episode for more on OPEX). In this episode we cover a wide array of topics but they all center around how to take control of your health and wellness: Vitamins you might be missing in your supplements. How is a naturopathic doctor different than your doctor. Supplements – why your favorite whey protein might just be killing you with neurotoxins. The benefits of ashwagandha. How to solve the problem, not just the symptom. Check her out on Facebook Her website is RegenerateHealthMC.com Dr. ACE’s Twitter, Instagram Follow The Squad Room on Twitter and Instagram @thesquadroom The Squad Room website is www.thesquadroom.net Please consider leaving a review on iTunes or the player of your choice.

For as long as I’ve paid attention to the UFC, Tim Kennedy has been my favorite fighter. Hands down. But honestly, it has very little to do with what he does inside the ring. It’s everything he does outside of it. UFC Fighter, Army Green Beret, Entreprenuer as a co-founder of Ranger Up, aspiring cop…. Wait, what? Aspiring cop? Well, not anymore actually but there was a time in Tim’s life where he was committed to serving as a law enforcement officer. He even completed the academy and had job offers on the table. Oddly, one of those was from my own department. Small world. Turns out he grew up about 90 minutes away from me. I have partners who remember him from the academy. I was glad to know when they reported back that he was as intense then as he is now. Because Tim can be intense. He’s openly invited ISIS to his home to try and kill him. Tim made a recent post about PTSD that got a lot of attention and controversy – a post we talk a lot about in this episode. The conversation was intense. It actually left me speechless (in a good way). After 9/11, Tim dropped the idea of law enforcement and enlisted in the Army, quickly gaining a spot in the Green Berets. Tim’s brother and father are both career law enforcement and he has a passionate place in his heart for those of us who protect and serve. Given his unique background, he’s on a mission to help law enforcement and engaged citizens train to get better at protecting themselves and others – being hard to kill. Tim is fighting in UFC205 at Madison Square Gardens on November 12th. If you don’t already, you need to follow Tim on Instagram. Check out Tim’s firearms and self-defense courses for LEOs here at Sheepdog Response. Buy one of his t-shirts at Ranger Up      

I’ll be the first to admit that I’ve become a bit of an Instagram addict. I deleted Facebook from my phone after reading too much idiotic crap from both sides of the aisle and all the anti-cop rhetoric. But Instagram, I couldn’t shake it. Turned out to be a good thing. Because one day I saw a user name that intrigued me after it “liked” a post: @huge_fat_loser. What sort of self-loathing individual would have such a username? I had to click on the profile to find out. I’m glad I did. It brought me to the account of NYPD Officer Aaron Lohman. Turns out Aaron doesn’t hate himself. He just hates being fat. So, he did something about it and started losing weight. He’s lost a lot and he’s still going. About 87 pounds as of our conversation. Get it? Huge fat loser. I started following Aaron on Instagram, then found his blog of the same name where he tells his journey as a cop, father, and husband who is trying to get a handle on his health. He’s basically the east coast version of me. A guy who realized he needed to make some changes and decided to try and help others in the process. Aaron’s a veteran officer currently in a specialty assignment in Queens. I used to live in NYC in 1999-2000 and watching NYPD work was one of the first inklings that I might be ready for a career change. It’s a really fun conversation with a regular guy, with regular and real challenges, who’s decided to take control and stop making excuses. Aaron on Instagram: @huge_fat_loser Aaron on Facebook Aaron’s blog: www.hugefatloser.com The Squad Room Instagram: @thesquadroom The Squad Room Facebook Book I mention about NYPD: “Blue Blood” by Edward Conlon  

Dr. Kirk Parsley (@docparsley) is back! He’s our first return guest and I wanted to have him back on the show because I, and many of you, had so many questions for him after his last appearance in episode 10. If you’re just diving into fixing your sleep hygiene, give episode 10 a listen first. This is almost a “part 2” kind of episode. We skip the basics we covered in episode 10 and dive head first into the complicated and confusing worlds of sleep, metabolic syndrome, low testosterone, metabolism during night shift and many other topics. Get a pen and paper ready because it moves fast! Doc also gives his perspective on how he and other physicians really aren’t “healthcare providers,” but really just “disease care providers.” If you haven’t heard of Doc Parsley, well, that’s on you. Parsley is a former U.S. Navy SEAL, and after his active time in the teams, served as the physician for the west coast teams. Navy SEAL AND physician – he knows something about not getting much sleep. Here are the show notes: Book Doc Parsley recommends: Chronotherapy Doc Parlsey’s Sleep Remedy Twitter: @docparsley According to Doc Parsley, who does he think add value in the wellness industry? Here are his endorsements. Chris Kresser Mark Sisson John Welbourne Robb Wolf My Sleep Cocktail: Vitamin D, Magnesium, and 5-HTP.    

Scott Mann spent 23 years in the U.S. Army, 18 of those as a Special Forces (Green Beret) officer. Scott retired from active-duty as a Lieutenant Colonel, after tours throughout South America, Iraq, and Afghanistan. Scott is on a mission to teach Americans how we can defeat ISIS. As a result, you’ve probably seen him on CNN, Fox and Friends, Bloomberg Television, The O’Reilly Factor, Fox Business News and dozens of syndicated radio show appearances on National Public Radio, Wall Street Journal Radio, Fox News Radio and the Jim Bohannon Show. Scott has written op-eds for the Tampa Tribune, the Washington Post, and the Small Wars Journal. Scott appears frequently on CNN, Bloomberg, Fox and Friends, Fox Business News, News Max and dozens of syndicated radio shows including National Public Radio, Wall Street Journal Radio, Fox News Radio and the Jim Bohannon Show. His op-eds have appeared in The Tampa Tribune, Washington Post and the Small Wars Journal. Scott’s job was to go into hostile, or as he calls them, “trust-depleted” areas and build a network of allies to fight on their side. It doesn’t sound too far removed from Chicago or Milwaukee right about now. I think Scott’s ideas of “Rooftop Leadership” and “Ingroups vs Outgroups” are directly relatable to our lives in law enforcement. Check out his podcast The Mann Up Report on iTunes. His website is mannupreport.com His Instagram is @mannupandlead    

James is the winner of the inaugural CrossFit Games, way back in the old’n days of 2007. Seems like a long ways away from the StubHub Center and the “sport of fitness” it is today. James is a huge supporter of first responders and he jumped at the opportunity to come on the show. We need more people like him in our corner. He understands the dynamics involved, and all of the negative things that can accrue over a career and he CARES about fixing it. James’ main job these days is running OPEX Fitness in Scottsdale, AZ. What that means for him is he is really a coach of coaches. He’s got strong opinions about the difference between an instructor and a coach and I really enjoyed hearing his thoughts. James’ knowledge and expertise predates CrossFit and he’s been coaching athletes and coaches for a long time. James founded OPEX Fitness (originally O.P.T.) in 1999, using functional fitness to make some of the world’s best athletes. He’s got some very interesting ideas on programming, and we talk specifically about how we as tactical athletes need to plan our programming. We talk about what movements you need to add to your workouts that are specific to enhancing our ability to do work in a gun belt and with all of the sedentary aspects of the job. Click here to listen in iTunes Click here to listen in Stitcher Click here to listen at thesquadroom.net Follow James on Instagram at @jfitzopex and follow the entire OPEX operation @opexfitness His website is www.opexfit.com Please consider leaving a review in the podcast app of your choice. Stay safe and take care of each other. Garrett    

Our guest is Dr. David Klinger, professor of Criminology and Criminal Justice at the University of Missouri at St. Louis. Dr. Klinger is a former cop with both the Los Angeles Police Department and the Redmond (WA) PD. His personal story includes his own OIS as a young LAPD officer. You’ve got to listen to him tell it here on the show. If you aren’t familiar with him from his book “Into the Kill Zone,” then you probably recognize him from CNN and many other major networks where he’s recently been sought out at as a police expert. You see…Ferguson is a suburb of St. Louis, and Dr. Klinger was quickly, and rightfully, identified as having a lot of insight into police perception of threats, and reactions to threats. His book, “Into the Kill Zone” gets a Squad Room 4-star stamp of approval. I read it as a much younger cop, looking for insight into how we perceive and react to threats. Now, as a much older sergeant, I use the book to provide for briefing topics, training scenarios, and insight into what my partners are going through after a lethal force encounter. Buy the book. Just do it. Now. I’ll wait. Done? We had a great conversation about perception in lethal force encounters. Dr. Klinger shares his own terrifying and harrowing stories of his time with the Los Angeles Police Department and his opinion on the use of “critical incident” as a victimization statement. Pretty interesting stuff. Stay safe, and take care of each other. Garrett      

If you want to skip all these icky words and just sign up for the webinar, click here. Now, onto the show notes! MotorCop (@motorcop1), or “MC,”, is the first active-duty officer to have a podcast before me (at least that I’m aware of). He and his friend Happy Medic run The Crossover Show about all things related to EMS, Fire and Police. It’s a fun show and you should listen (after you’re caught up with The Squad Room of course). Now, even if you haven’t been promoted to detectives yet, you can probably figure out that he’s a motor officer – having traded his heart for those shiny boots. MC reached out a few months ago and we started chatting, using the universal cop languages of snark and sarcasm to find our common interests (mostly beer). While we chatted, exchanged emails, sexted, texted and such I learned that he had a pretty great story about digging out of a mountain of financial debt and how his new mission in life is to help other first responders get ahold of their finances. MC (real life Jason Hoschouer) even wrote a book about it – “Badges and Budgets.” When he asked me how my financial health was, I wheezed and coughed, because frankly, it wasn’t very healthy. Not disastrous but enough to be uncomfortable. I grew up in a house where my dad preached that credit was the devil’s work and you didn’t buy anything you couldn’t afford in cash. Somehow I’d let that lesson slowly slip as school tuition, enticing vacations and a few toys needed to be paid off – so they went on the credit cards. My wife and I have never really fought about money – the biggest topic for marital conflict. But really, I think it was just denial and a preference not to deal with it that kept us from arguing. If either of us had been more disciplined, it would have created a lot of friction. How do you create a budget? Seriously, I’m asking. We tried Mint.com and found it useful as an after-action type of debrief but we really didn’t have an idea of how to plan, and how to adjust for unforeseen events, car repairs, or occasional expenses that didn’t happen every month. MC jumped in to help us clean up the mess we’d been leaving in our wake. We spent several hours with him going through spreadsheets he’d created and then tweaking (and in some cases eviscerating) our current spending habits to create a functioning, workable budget. But the tough part was yet to come. We had to actually do it! Ugh. Actually no, it wasn’t that bad. In fact, as MC promised, as we saw momentum begin to move in our favor it became easier and easier and we started feeling successful. We aren’t clear of debt yet – not close – but we have a path forward and a plan. Implementing that plan hasn’t been seemless but like everything else we talk about in this show, better is better and after 8 weeks since we implemented this budget, we’ve made gains that have taken years in the past (seriously). Hey, he’s pretty good at this stuff! So we had an idea. MC is spreading his financial planning wings and heading out into the big scary world and teaching others how to do this. So, why not hold a free, no strings attached, webinar exclusively for Squad Room listeners who are interested in getting their finances in order. WHAT’S A WEBINAR? Pretty simple. Its pretty much like having a skype conversation. When you register, you’ll be sent a link to the web address. A few minutes begore 1900 hours (pacific) on July 12th, just click that link and you’re in. You won’t be on camera so relax in your tiger-stripped speedo and let your freak flag fly. MC and I will be on camera (freak flags appropriately folded and put away). To be clear. This is free. I’m not getting any sort of commission or kick back. Here’s the thing: your financial health is important. When I started to really think about finances as a health issue, it really became clear how much influence that financial stress can have over other aspects of our lives, our relationships, etc. We work OT to pay bills, which affects our sleep, our ability to train, our stress levels… It’s not hard to see how it can spin out of control and become overwhelming. CLICK HERE TO SIGN UP FOR THIS FREE TRAINING SESSION: “Discover Four Steps to Stop Living Paycheck to Paycheck and Start Living with Intentionality.” https://themotorcopmindset.webinarninja.co/my/wnwebinarlist/index?webinar_id=7531 Resources mentioned in this episode: The MotorCop Blog Dave Ramsey: The Total Money Makeover The Financial Peace Planner by Dave Ramsey Jason’s Book: Badges and Budgets: Personal Finance from a Law Enforcement Perspective YNAB.Com (You Need a Budget) Budget Software. There’s a 34 day free trial and I liked the software BUT for the fact that the mobile app wasn’t very useful and never see

Aaron Barruga signed up for the Army after 9/11, and was offered a fast track into Special Forces (SF), eventually serving as a Green Beret. Aaron completed nearly 9 years of service along with 3 combat tours in Iraq, Afghanistan, and the Pacific. After getting out of the Army, Aaron created Guerrilla Approach firearms training (that name will make more sense after listening to the episode). In this episode, we cover a lot of interesting stuff. Aaron was a live in-studio guest so we had a great conversation – and you’ll notice that it went a lot longer than most episodes but I think you’ll enjoy the conversation. We talk about: His service, why he signed up, and why he left the military. His fascinating story about how his grandfather was recruited into the first version of Special Forces for WWII. The process of being selected for Special Forces, and the mentality it takes to get there. The challenges of being true to your needs without letting down your buddies. His take on the current state of firearms training and where he sees mistakes being made. Stress inoculation and handling adversity. His opinion on who a warrior is, and how it’s become a commercialized term. …and over the course of nearly 2 hours we talk about plenty more. Follow Aaron on Instagram @guerrilla_approach, Check it out for some videos that’ll have you loading mags past minute waiting for the range to open. And here’s that link to the Article 15 video poking fun at the current cadre of YouTube firearms experts. It’s pretty hilarious, as is most everything they do. CAUTION: NSFW! This episode is brought to you by SB Tactical and the iCombat Active Shooter Training System. It’s Replication, Not Simluation. Check out their website and read here about my first time using their technology in my department’s quarterly training. Stay safe, Garrett  

This episode is exactly the kind of episode I set out to record and bring to other LEOs when I started The Squad Room. It isn’t a fun topic (though I think you’ll certainly still find it interesting), but it’s vitally important to our survival. Dr. Jon Sheinberg is a military veteran, a board-certified cardiologist, a lieutenant with the Cedar Park Police Department (TX), a father and husband, founder of the Public Safety Cardiac Foundation, and even a U.S. Marshals Task Force Agent. So…what was that excuse you had about being too busy? Yeah, I thought so. Some sobering statistics: According to the American Heart Association, the average age of a civilian who suffers a heart is 65. The average age of a LEO who suffers a heart attack? 49. Forty-nine. For civilians, the percentage of heart attacks that occur before age 45 are 7%. For us? 45% But why? That’s a question that only recently has been getting attention, and Dr. Sheinberg is at the tip of the spear of trying to marshal the resources of the medical and law enforcement communities to try and solve what is nothing short of an epidemic. Some of the topics we cover: Why are LEOs so susceptible to cardiovascular disease (CVD). What sort of blood tests should we be asking our doctors for, when do we need to start paying attention (hint: NOW!). The good, the bad, and the ugly of cholesterol. Diabetes and CVD Are fats really good for you? Dietary recommendations for law enforcement personnel. Physical fitness guidelines and recommendations for heart health. Supplements and the companies he recommends. The importance of sleep. Additional notes: Dr. Sheinberg has more information on his website at www.publicsafetyheart.org. You can find a lot of good information there as well. The supplement company he recommends, and the one he sells in his office is Metagenics. Use code PSCFoundation to support his work. As always, thanks for listening. Please consider leaving a review in iTunes. This episode is sponsored by SB Tactical and the iCombat active shooter training system. They’re veteran owned and American made so check them out for a training system that is replication, not simulation. Stay safe, Garrett      

KP is our guest on this episode. KP and her partner “DC” started the Instagram page @fitcops about two years ago with the goal of providing motivation and inspiration to other law enforcement officers in the pursuit of their own health and fitness. To say they’ve succeeded is an understatement. The Instagram account has nearly 60,000 followers at this point, and KP herself (@kpatfitcops) has turned herself – inadvertently – into the social media queen of law enforcement. They now run thefitcops.com and have their own clothing line, calendars and other merchandise. They also post weekly workouts under the hastag #fitcopsworkoutbriefing. Whether it’s #Transformation_Tuesday, #wcw (Woman Crush Wednesday), #flex_friday, #staysafe_saturday or even #sideboob_sunday, they present a lot of great information and motivation in the social media space. Instagram and Twitter: @fitcops KP on Instagram @kpatfitcops Website: thefitcops.com KP hooked us up with a 15% discount on their store through July 4th, 2016. Use coupon code SQUADROOM15 You can follow us, with a lot less #sideboob_sunday on Instagram @thesquadroom. Got a comment or question? Hit us up at [email protected] This episode of The Squad Room is brought to you by SB Tactical and the iCombat Active Shooter training system. I got to experience this system in my department’s quarterly training long before I got to know the guys over at SB Tactical and I have to tell you it is the BEST training system for law enforcement in active-shooter scenario training. This is not a simulation system, it’s a replication system. Because of this, you can take it anywhere. There’s no site preparation, no ammo costs, and none of the safety issues that come with live-fire or SIMS training. Check out the videos of their training at Burbank airport to see the iCombat Active Shooter training system in action. Stay safe, Garrett      

David Silverman is the guest on today’s episode. David is a retired US Navy SEAL officer and the co-author of Team of Teams: New Rules of Engagement in a Complex World. David’s co-author on that book is none other than four-star General Stanley McChrystal. General McChrystal wrote one of my favorite books on leadership and on reinventing old paradigms, My Share of the Task. David is also a US Naval Academy graduate and decorated officer, with 12 years in the teams, and 6 combat deployments in Iraq, Afghanistan and Asia. He is currently the CEO of CrossLead and he was the former CEO of the McChrystal Group. I wanted to talk to David about his book and how the son of the U.S. Naval aviator put himself into a position where he was then working with the highest level of military leaders in the country. I was curious what David did to set himself up for success and I wanted him to share the lessons he learned while working for someone of such a high caliber. I often say on the show that you are the average of the five people closest to you. So I wanted to talk to David about how being around such a high-level people raised his own bar. David succeeded in providing a great interview with a lot of tips and a lot of insight into what it takes to get in the room and be appear to top performers. Here’s a great speech on leadership from General McChrystal. As always you can subscribe to the show on iTunes and visit www.thesquadroom.net for show notes links and other information. Until next time stay safe.

This is a minisode – a short, spoken essay on a topic relevant to the journey towards lifestyle optimization. Today, I wanted to talk about the nearly impossible task of creating from the place of scarcity. When we’re taxed, mentally, physically or emotionally, we are not capable of creating the opportunities we want out of life. This episode is my mental review of some of my challenges. So where do we create from? A place of abundance. My question for you is; where in your life right now are you trying to create something from a place of scarcity? Is it in your work, your fitness, your family, your mindfulness? Today’s challenge: Find 3 attitudes, beliefs, assumptions, or paradigms that need to change for you to move from a place of scarcity to a place of abundance. Mine? Here they are: Personal budgeting has always been a challenge for me. Money goes out but it’s not working for me. I’m working for it. My paradigm about how to spend money, and how to save money, needs to change in order to create long-term financial stability (financial abundance). Recently, my assumption that I was a skilled (yet still developing) leader was challenged. There were valid points to the argument that I was not quite so astute. I learned that I had assumed that what people were telling me was the truth. The gap between reality and perception was vast to some people, causing trust in me to be scarce or suspiciously withheld by some. In order to grow into a better leader, I need to conduct an honest self-assessment that could fortify weakness and develop abundance (more on this in a later episode). I’ve recently been consumed with some work events, changing command staff, possible transfers, high-priority incidents and some employee development challenges. I’m exhausted. In fact, I took a whole week off just to step away a bit and recharge. But back at it, my battery power was sapped almost immediately – it was scarce. I brought his home too, collapsing onto the couch. My wife is facing her own challenging moments and I’m so far into my own head that I haven’t been as present for her as I could – or should – be. I need to direct more effort to being present with her to create an abundant relationship. This episode is sponsored by SB Tactical and the iCombat Active Shooter Training System. iCombat just released their in-home training pistol, the iCombat Pro. Check it out here and visit SBTactical.com for more information, or to read my guest blog post about my first experience using iCombat.

Click here to purchase Lean & Fierce: Tactical Fitness for Sheepdogs if you’re reading this on the show notes, go to thesquadroom.net/episode31 George is just a good guy. These days, there’s just less of him. A lot less. George is a peace officer in Ohio in the Cleveland area. In college I dated a girl from Cleveland and I grew up a Broncos fan so that makes George my favorite thing from Cleveland! Like me, George had an on-duty incident a few years ago that crystalized for him the very real dangers of staying fat and out of shape. He talks about it on the show. George did something about it – losing over 50 pounds and getting in better shape than the academy. George did more than just lose weight. He saw that he wasn’t the only one going through these issues, and that other cops needed help. He saw the opportunity to launch PremeditatedFitness.com – a blog with a lot of resources for officers. Even before I had released my first episode of The Squad Room, George reached out to me and was super enthusiastic, supportive, and excited for the launch of the podcast. George’s story of losing weight was enough for me to have him on the show. His blog for cops was another reason on it’s own. Then George knocked it out of the park. George just released his new book Lean & Fierce: Tactical Fitness for Sheepdogs George created a whole training program with e-book, cookbook, accountability journals – a lot of great things to keep you on track, or get you on track if you’re not sure where to start. George’s story of taking control of his fitness is reason enough to check out this episode, and then go over to premeditatedfitness.com to learn more about George, his journey and all the information he’s compiled to help his partners. This episode is brought to you by SB Tactical and the iCombat Pro replication pistol. The iCombat Pro is a version of the iCombat Active Shooter Training System designed for the individual officer. Check it out in the pro shop at SBTactical.com. Also check out my first guest blog post on their site about the first time I used their active shooter system. ** Note: The Squad Room is an affiliate of Lean & Fierce: Tactical Fitness for Sheepdogs. The Squad Room receives a commission on sales of Lean & Fierce purchased through links in the show notes or website.

After having Whole Life Challenge co-founder Andy Petranek as a guest on episode 20, I wanted to try another one. My wife and I participated in the Whole Life Challenge that started in January. We both had a lot of success – and a few missteps. My wife, of course, killed it and exceeded her goals. Me? I got close and as usual, I was my own worst enemy. This minisode is a quick recap of my experience and it provides some insights if you’re looking into trying a Whole Life Challenge. Another round of the Whole Life Challenge starts on May 7th and early registration ends soon so I thought I’d get this up now. This mini episode is sponsored by SB Tactical and the iCombat Pro. The iCombat Pro is a force replication firearm that you can use in the safety of your living room. No more dry firing at some masking tape on the wall. Check out their system at sbtactical.com where you can read my first guest post on their blog about my first experience using iCombat. To sign up for the mailing list, text THESQUADROOM to 44222 to get exclusive content, giveaways and offers.      

Today’s guest is Nick Massie. Nick is better known to some of you as PaleoNick. Nick is CrossFit’s resident chef and a lot of his videos are featured on crossfit.com and in the CrossFit Journal. He’s also the instructor for the CrossFit Culinary Ninja course. Nick is a classically trained chef who has worked in some of the world’s best restaurants. What I didn’t know was that Nick is also a gym owner – or was – having opened two different CrossFit boxes during his young life. If you’ve been listening to this show, you know how much I hate night shift and this week marks the end of my most recent 4 month nightshift rotation. One thing I struggle with on night shift is the midnight lunch and the meal prep that goes with it. I always crave hot food and my reheated leftovers are constantly a battle to gulp down over In-n-Out or other horrible food choices that are open late. So, during this rotation I tried a few meal delivery services – the kind that ship you frozen premade meals in dry ice. All of them had some benefits and some cons until I tried Nick’s. I want to by clear here. Nick or Ice Age Meals are NOT sponsors of this show and they’re not paying for this. I want to be very mindful that when I talk about something I’ve found success with, that you understand I’m sharing it because I like it and it works for me. Anyways, Ice Age Meals are strictly paleo and they’re friggen delicious. They’re sizeable and how he manages to get flavors like that in a frozen meal is kinda ridiculous. Also, one negative of some meal deliveries was that the food was soggy after the microwave. Nick’s Ice Age Meals didn’t have that. You’re probably wondering if it’s expensive. Well, yeah it is. It’s high-quality food prepared for you and delivered to your door. But here’s how I see it. It’s my fat tax. If I were to meal prep for four shifts, I need 12 meals plus snacks. Even if I eat the same 3 meals every night that’s still 3 different recipes and I have to shop, prep the food, cook the food, package the food, and clean up all the dishes. Weekly, I figure that I spend about 4 hours doing all of this. When I consider what I make by the hour at work, and the costs of the food on top of that – it’s actually cheaper to buy these meals. But, I get that that tweak of economics might not fly in your house. So, I’d say that the meals average about $10-$11 each. If I were to cave and buy food out, it’d be about $7-8 on the cheap end. So, is it worth another $2-3 bucks to buy something healthy? For me, it is. So, for a guy who preps thousands of meals a day, keeps them paleo, and makes them flavorful, I thought that he’d be a good guest to talk about meal prep, meal storage and how to make the most out of your food. He’s got some great tips on here for storing your meals to keep them from getting all mushy. Also, he’s offering a coupon to Squad Room listeners. For 30 days from the release of this episode, he’s offering a 15% discount on all Ice Age Meals so you can give them a try. At checkout, enter the coupon code THESQUADROOM for your discount. To follow Nick on Instagram it’s @paleonick. His website is paleonick.com Nick mentions eatwild.com as a resource to help locate local farmers in your area. Follow him for some serious food porn. To Follow the Squad Room its @thesquadroom on both Instagram and twitter Our website is thesquadroom.net. If you have a moment, please consider leaving a review on iTunes. I want to thank our sponsor for this episode, SB Tactical and the iCombat Active Shooter Training System. SBTactical just released the iCombat PRO. The first realistic firearms training system you can use safely in your own living room. The iCombat Pro system is designed specifically for individual officers and it’s perfect for officers who, like me, don’t have easy access to a range – or also like me, have a really hard time explaining all the online ammunition purchases to the spouse. The iCombat Pro sets up easily, and your target is a sensor box that you can place anywhere. The pistol is the same iCombat pistol, with the ability to cycle, emit muzzle flashes, and sound. The sensor gives you immediate feedback on shot placement Pre-sale orders are being taken now at SBtactical.com Until next time, take care of each other and stay safe.

This show has an awesome giveaway – more on that below! If you’ve been waiting for an episode that will give you tips and advice on how to combine your nutrition and your training, this is it. If you’ve been waiting for an episode where we don’t talk about CrossFit the entire time, this is it too! Nick Shaw is a competitive body builder and CEO of Renaissance Periodization – better known as RP Strength. Nick’s company takes a scientific approach to nutrition and training, applying those principles and rigors to their products. When I say “science” I don’t mean high-school level biology. Nick’s staff includes 9 Ph.D’s, 3 professors, 2 research scientists, an M.D., a Division 1 Strength & Conditioning Coach, 2 registered dietitians, 4 college level coaches, and 2 world champion athletes. Nick has five nutritional “priorities” that are going to make the difference in your diet. They are: Consistency Caloric Balance Macronutrient Distribution Nutrient Timing Food Quality In this episode, I get a lot of questions answered, such as: How do I lose weight without losing the strength I gained in 2015? How should I look at cheat days. Should I limit to a cheat meal? Or none? The importance of timing carb intake. What macronutrient do you need to cut to lose weight? (hint: it’s not in the pasta!) The benefits of casein protein. The myths of eating carbohydrates before bed. I learned about them when Freddy Camacho was on the show and he had his wife Chyna Cho are both clients. Freddy was raving about his results and how he feels, and that he drinks Kool-Aid during his workouts on the orders of his RP Strength program. Wait, what? – Kool-Aid? In fact, many top level CrossFitters, Olympic lifters, and power lifters are all clients. Since we too are athletes – tactical athletes – I thought it’d be good to have him on the show to pick his brain. ENTER OUR CONTEST! WIN A FREE RP STRENGTH NUTRITION PLAN To win a free RP Strength nutrition template (a $99 value) text RPGIVEAWAY to 44222. You’ll select from any of the template diet plans. They take your current body weight and your goals and they give you a detailed 3-month plan. Follow Nick and see some seriously motivational meal prep and workout photos on the Instagram page. Renaissance Periodization website Instagram @RPStrength Our Instagram and Twitter is @thesquadroom Thanks for listening. Stay safe.      

This episode is an 8 minute guided meditation run by Traver Boehm. I’m doing it along with him. It’s a great “starter” session for someone looking to try it, and not sure where to start.

In this episode you’ll get a chance to learn more about how Traver taught me to meditate, and he’s going to help you too. After a few minutes of amusing ourselves, we jump into a guided meditation together. Give it a shot if you’re “meditation curious” but still identify as a non-meditator. Also, in episode 27b, we cut out all the witty banter and leave you with just the guided meditation. So, if you find it useful, keep that episode on your phone and you can always go back to it. Resources we talk about in this episode: Headspace: I love this app and I use it most times I’m meditation. The narrator’s voice is like a warm hug and the first 10 sessions are free. It’s also a guided meditation program. Insight timer: This is a simple, and free app for your phone with – you guessed it – timers that help you keep track of your time. The alerts are nice and calming, not jarring like the native sounds on the iphone timers. Muse: I’ve never used this headset but I’ve heard others rave about it. It’s pricey. Through some sort of science I must’ve failed in high school, it reads your brain waves and gives you audio feedback about how well you’re slowing your thoughts. Normally I’d call B.S. but like I said, I’ve heard too many people give it props to think it’s a scam. Traver’s blog at traverboehm.com has a lot on meditation and so too with his Facebook page. You should really “like” it already and get some value. In fact, as this episode is released, he’s halfway through a 30-day meditation challenge with daily tips and motivation so really, there’s no better way to get on top of this. Good luck!

I first heard of Chief Jim Band as some of you did, through a video posted to the CrossFit Journal website. You can check out the article here and the video here. This was long before this podcast was even a shimmer in my eye, but even then I thought that I’d hope that someday I’d have a reason to have a conversation with Chief Band. He just seemed like a genuine, caring leader and someone I could learn from. Well, then I start my very own podcast and lo and behold, I know have an excuse to get some of these people to talk to me! Chief Band was one of those – and he was a recommended guest by many of you too – so I knew I had to pick this guy’s brain. Chief Band is also Coach Band. His department, Oregon City PD (in Oregon, duh!) has a CrossFit Affiliate, CrossFit 1850, inside their headquarters. He has, among other things, his L1 and L2 certificates and he programs a weekly workout for the CrossFit classes. You’re more likely to see the chief at the squat rack then in his office – and that’s always a good thing! It’s easy to say that a leader should “lead from the front” but it’s harder to actually put that into practice. When it comes to the health and wellness of his employees, Chief Band is truly leading the fight against the maladies that afflict law enforcement and he’s setting the example. It’s hard to make excuses when the top cop is sweating out the burpees next to you. We also talk about the experience of losing an officer in the line of duty in 2013, when he was a new chief. It’s really interesting to get his perspective on that event, and how he had to fortify his own strength to serve the rest of his organization. Thanks for listening. Please leave a review on iTunes or Stitcher. This episode of The Squad Room is sponsored by SB Tactical and the iCombat Training System. The iCombat system is an active shooter response training system that replaces SIMS and other types of training that require site prep, special protective gear and compromised training environments. Check them out at SBtactical.com.

This mini-episode is an essay I wrote after a horrible week of line of duty deaths recently. Rest in Peace Sergeant Jason Gooding Seaside (OR) Police Department EOW February 5, 2016 Sr. Deputy Patrick Dailey Deputy First Class Mark Logsdon Harford County Sheriff’s Office (MD) EOW February 10, 2016 Deputy Derek Greer Mesa County (CO) Sheriff’s Office EOW February 10, 2016 Deputy Scott Ballantyne Tulare County (CA) Sheriff’s Office EOW February 10, 2016 Major Gregory Barney Riverdale (GA) Police Department EOW February 11, 2016 Officer Jason Moszer Fargo (ND) Police Department EOW February 11, 2016

Check out our first t-shirt to support the show at teespring.com/thesquadroom   Diane Urban is the Chief of Police of Hayward, CA. Obviously she wasn’t appointed chief straight out of the academy. So how’d she get there? She busted her ass and worked hard. It’s the same work ethic that got her to the CrossFit Games as a masters athlete. Even in 2016, being a woman in law enforcement often means that your career is filled with firsts. For Diane, that meant: First female officer on San Jose PD SWAT Team First female sniper in the department First female assistant chief at San Jose First female chief of police in Hayward First female guest of The Squad Room podcast I’m pretty sure that last one is her proudest moment. I’m almost positive. Diane came on the show to talk about how she persevered through the challenges of being a female in a career dominated by men. We also talk at length about leadership, and the challenges when she and her department lost an officer in the line of duty last year. Sgt. Scott Lunger was killed on a traffic stop on July 22, 2015, only hours before Diane was set to compete in the second day of the Games. Diane was very honest and open about that experience. It provides great insight into what that experience is like from “the top.” Diane was first exposed to CrossFit while at San Jose PD where they have a robust CrossFit-based physical fitness program. When she made chief in Hayward, she brought it with her and got her command staff on-board. Something tells me they didn’t have a choice. But she’s seen the benefits of what fitness can do for your career, and what it’s done for hers. Diane is a leader. That’s obvious. Listen to how she talks about the people she works with, and who work for her. She’s a natural. This episode is sponsored by SB Tactical and the iCombat Active Shooter Training System. Check out the videos on their website to see the system in action. There’s no site prep, no mess, and a drastically reduced chance of injury over paintball, simunitions or live-fire training.

This is a unique episode because we’re turning the tables on Traver as he becomes the subject of the episode. This episode is also going to require that you keep an open mind. But more on that later. Almost a year ago to the day of this release, I came to Traver with the idea of starting this podcast to dive into the issues of health and wellness that affect first responders, using myself as a physical guinea pig of sorts and an emotional punching bag of another sort to navigate towards better health and in turn share that information in hopes that others can benefit as well. Traver was the only guy I considered to be a part of this. If you ever get a chance to meet him in person, you’ll understand why. Traver has an energy inside him that is hard to describe but easy to see. Its as if his skin can barely contain the kinetic energy of a guy who wants to change the world. I told him during that meeting that I had a complete belief that he was destined for things bigger than owning a gym and that I wanted first crack at his wisdom before he got too famous for me. I still believe that. I intended for Traver to be my guru, my swami, my coach and trainer and mentor in all things health and mindfulness. After all, what’re the chances I’d find another former pro MMA fighter, professional bodyguard and CrossFit coach who also has a graduate degree in acupuncture, studies Eastern religions and meditates daily. To say that the last year has been transformational for me is an understatement. Judging by the emails I get, the same can be said for many of you. But it’s also true for Traver. During that initial pitch of the idea of The Squad Room, I didn’t know that Traver was in the midst of a transformation of his own, one that was going to closely mirror my own over the next year. I’m not going to give anything away. You’re going to have to listen to the episode. It’s pretty dramatic. Traver fulfilled his role as my coach this past year in the exact way I had hoped, and that I needed in order for The Squad Room to be the kind of introspective podcast I wanted. On keeping an open mind. If you listen to this podcast, I tend to think you’re already someone who has the ability to find perspective and keep an open mind. After all, you’ve put up with me talking about meditation, mental health, and peeing my pants. That said, Traver talks about some deeply personal issues in this episode. Traver dealth with those issues by smoking a lot of weed. If this strikes you as hypocritical for a health and wellness coach, you’re right. Because you’re a cop, it might also occur to you that this is criminal behavior (depending on the state you live in). You’re right there too. In California, where medical marijuana is essentially legalized marijuana, the reaction is likely a resounding…“meh.” But I know that’s not the case in other states, or regions, and that we in law enforcement still have a general dislike and distrust of marijuana users. I still do. I get it. Traver does too and he knows he’s on a podcast listened to by a lot of cops. That takes guts. I have to respect that he’d prefer to be honest than pretend a part of his story isn’t his. But to dismiss Traver’s insights about all things, based on this one choice would be to miss an opportunity to learn. And, when you hear Traver in the early episodes talking about the importance of your life decisions and health being in alignment, he knew that he had in recent history himself been out of alignment. So, his lesson was one of personal experience. By the time we hit ‘record’ on episode 1, he was in alignment – in a big way. I don’t know about you, but I always prefer to learn from people who’ve had personal experience, not just classroom knowledge. It’d be like a range master who got certified because he was really good at Call of Duty. Stay safe.

In this episode, we recap 2015 and my plans going in to 2016. Traver joins me again to talk about all the gritty personal stuff we haven’t covered with recent guests. Some highlights: 2015 was my year of getting waaaaay strong. Like scary strong – at least for me. But, I’m still too big. 2016 is the year to banish the extra body weight. But can I do it without losing the strength I’ve gained? New habits have been implemented. I’ve learned it’s all about the planning. Planning is more important than working out, stretching, or meal prep. I am someone who has to plan. I go back to my “why” and how it relates to my job, my family, and this podcast. I share a recent experience that helped reinforce the power of my why and the importance of being in law enforcement. Follow us on Twitter and Instagram @thesquadroom. Sign up for our mailing list by texting THESQUADROOM to 44222 and get signed up from your phone. Follow Traver on Twitter and Instagram @traverboehm and his website traverboehm.com This episode of the podcast is sponsored by SB Tactical and the iCombat Active Shooter Training System. The iCombat system is a real-world training system that allows you to take your training anywhere. Think of it as laser tag for cops. The system has replica AR-15 rifles and Glock 17 handguns that function like real guns and provide immediately real time feedback. The way the system is designed, you can take it anywhere without site prep, clean-up, or risks of other live fire or sims training systems. Agencies that have use the system include LAPD, Boston PD, my own department and many others. Go to SBTactical.com for more information.

Our guest for this episode is Clint Bruce. I’m not sure where to start with Clint’s resume. U.S. Naval Academy graduate NFL football player Navy SEAL officer (SEAL Team 5, BUD/S class 217) Veteran and first responder advocate. And frankly, that just scratches the surface. I had the fortune to hear Clint speak on Marcus Lutrell’s Patriot Tour this past fall. I cornered him in the lobby and he agreed on the spot to come on the show. These days, Clint speaks on leadership and how to be elite – a level he argues that is above excellence. Clint suggests there are 5 habits of elite achievers. They are: Curious Balanced Tribal They know their “why” They share their scars Clint shares his suggestions on how to develop your own leadership skills, and how to be a leader when you’re not in a formal position of rank. Clint argues, and I agree, that leadership is not about the formal designation given to you by your agency, but the mindset you bring to any position you fill. Despite his resume, Clint argues that he is average. Not that he is an average achiever mind you, but that he surrounds himself with elite performers like his teammates in the NFL, and the SEAL teams, and as a result, that community makes him average in that group. It’s a great articulation of how I feel about my partners. Take a listen to Clint. He’s very genuine, and clearly a guy that cares deeply about his communities. Clint is also the founder of Carrytheload.org. It’s a fantastic organization devoted to bringing the meaning back to Memorial Day. Clint and his organization put in a lot of effort to include first responders in their events and they’re active in Police Week in D.C. You can follow the on Instagram at @carrytheload. In the interview, I reference a speech he gave at a Naval Academy leadership conference. It’s awesome, click here to watch it. This episode of the podcast is sponsored by SB Tactical and the iCombat Active Shooter Training System. The iCombat system is a real-world training system that allows you to take your training anywhere. Think of it as laser tag for cops. The system has replica AR-15 rifles and Glock 17 handguns that function like real guns and provide immediately real time feedback. The way the system is designed, you can take it anywhere without site prep, clean-up, or risks of other live fire or sims training systems. Agencies that have use the system include LAPD, Boston PD, my own department and many others. Go to SBTactical.com for more information.

We made it to 20 episodes! That’s at least more than that stupid Ferris Bueller’s Day Off television sit-com from the 90’s. But it’s still not as much as Matt LeBlanc’s post-friends spin-off “Joey.” That made it to 22 episodes so I guess we have to keep going. Andy Petranek is our guest on this episode. Andy isn’t a cop but he’s very understanding of the challenges we face. Andy has an interesting history: Marine Corps officer, professional adventure racer, trainer, and one of the first CrossFit affiliate owners at CrossFit LA. Andy is actually Traver’s first CrossFit coach, and the guy that Traver first learned from, in some sort of Yoda/Obi- Wan Kenobi relationship. More recently, Andy has been focusing on running his creative baby, the Whole Life Challenge – or the WLC for those in the know…ok, I don’t actually know anyone that calls it that. The WLC is a lifestyle and habit game/contest that’s done online. When you sign up, you’re guided through an 8-week scored event where your nutrition, exercise, sleep, mobility, and other lifestyle choices are scored. You end each day with a total that goes to your overall score and at the end, you have the ability to win prizes. But the prizes aren’t really the point. You can play the WLC by yourself, create teams, or enter as groups. CrossFit gyms often do this and it adds to the accountability. I did the WLC a few years ago and had great success and learned a lot. Come to think of it, I’m not sure why I haven’t done it again since. And for the record, Andy’s appearance on the show, or my talk about the WLC isn’t a sponsorship or advertisement. I just like the idea, and think that Andy has come up with something really unique and fun that can benefit people’s lives. A new round of the WLC starts on January 16th 2016. If you sign up before Jan 4th, you get $10 knocked off your registration. If you’re looking for something to give you motivation and direction to start of 2016, a WLC might be a good fit. Check out the website. They have a lot there to help you out. Follow Andy on Twitter and Instagram at @AndyPetranek. Follow the Whole Life Challenge on Instagram at @wholelifechallenge and on Twitter @wholelife. This episode is sponsored by SB Tactical and the iCombat Active Shooter Training System. The iCombat Training System is an active-shooter and firearms qualification system. Think of it as laser tag for cops but with an edge. This is not a simulation system, it’s a replication system. Because of this, you can take it anywhere. There’s no site preparation, no ammo costs, and none of the safety issues that come with live-fire or SIMS training. I hate SIMS training and to me, this system has all the benefits and none of the liabilities. To prove that point, watch the video at sbtactical.com where they used a functioning terminal at the Burbank Airport for active shooter training with real as you can get concealment and cover and multiple agencies went through the training scenarios.   As I said in the past, I’ve used this equipment in my own department’s training and I think it’s fantastic. If you’re part of your department’s training cadre or are just bored of standing on a static line and shooting 5 rounds into a paper target as part of your firearms quals, check out the system at sbtactical.com. They’re American made, and veteran-owned. Check out this video of two SWAT Teams reviewing the iCombat system. And here’s a good video to walk you through how it all works.

Freddy Camacho is a couple things: A complete badass A laid back guy with zero ego. That’s a hard combination to come by, even in law enforcement Freddy is a newly-promoted sergeant for Union City PD, a good-sized city in the Bay Area and it’s a hoping area. He’s also a sergeant on their sniper team and has been on the SWAT team for quite some time. Freddy came to law enforcement later than most, and almost on a whim which is kind of funny. But he had a history of fitness long before law enforcement that he brought into the career. So here’s a guy who is 50, working nights and that’s only half the story… Freddy is also a co-owner of CrossFit Freemont, and was a previous owner of CrossFit One World, one of the first 100 affiliates in the world. Freddy is also married to Chyna Cho, the fittest American in this year’s CrossFit Games where she came in 6th. With a wife that’s performing at the elite levels, it’s easy to see where he gets his motivation. But he also makes time for a nightly Sierra Nevada because he has his priorities straight. A cop, working to stay fit, who loves IPA’s? We’re going to get along juuuuuuust fine. In this episode: How Freddy found CrossFit after a successful career as a ring fighter and boxer. The random conversation that turned him into a cop. How police work has changed his outlook on fitness. How he manages 2-3 hour training sessions with shift work and nights. Bedtime routines Why nutrition was never a big deal for him, but what he’s doing now to get it dialed-in. His one major force multiplier for his fitness (hint: it’s his wife). Links and Resources: RP Strength – Renaissance Periodization Strength is the nutrition performance coaching service that Freddy talks about. They’re giving away a free auto-template to a listener of The Squad Room. See the rules below. Freddy’s Twitter: @freddycamacho65 His gym: CrossFit of Freemont How to enter the RP Strength giveaway: We’re giving away an auto-template from RP Strength. A $99 value. What you’ll get is: – 4 Excel spreadsheets of diets, each for hard, moderate, light, and non-training day options – 4 Diet progression sheets within each Excel spreadsheet (changes to your diet as your body adapts) – A “how to” guide to using the diet templates to reach your goals – A “common Q and A” document for the particulars Here’s how to enter: Go to iTunes or Stitcher and leave a review of The Squad Room. To do this, open your podcast app (or iTunes directly if on a computer). Search for “The Squad Room.” Then, click on “Ratings and Reviews” and then “Write a Review.” Send me a photo or screenshot of your review to [email protected]. Sign up for the mailing list. You can do this by texting THESQUADROOM to 44222 or visiting thesquadroom.net A winner will be picked at random in about four weeks and I’ll notify you by email. Good luck! This episode is sponsored by SB Tactical and the iCombat Active Shooter Training System. The iCombat Training System is an active-shooter and firearms qualification system. Each officer is outfitted with a molle-style tac vest, headband and receiver that all have sensors on them. You’re also given a replica AR-15 and a replica Glock pistol. Now, replica isn’t really a good word here because the AR-15 and Glock both cycle like real guns, emit gunshot sounds and muzzle flashes. They each have ammo accountability too, meaning that you have to keep track of your shots like a real firefight. What I really like is there’s even a mag release and it’s weighted like a Glock. You don’t feel like you’re holding a water gun. The AR also has a functioning safety and can be used in single shot, or burst modes. This is not a simulation system, it’s a replication system. Because of this, you can take it anywhere. There’s no site preparation, no ammo costs, and none of the safety issues that come with live-fire or SIMS training. I hate SIMS training and to me, this system has all the benefits and none of the liabilities. To prove that point, watch the video at sbtactical.com where they used a functioning terminal at the Burbank Airport for active shooter training. They used a functioning terminal, with real as you can get concealment and cover and multiple agencies went through the training scenarios. As I said in the past, I’ve used this equipment in my own department’s training and I think it’s fantastic. If you’re part of your department’s training cadre or are just bored of standing on a static line and shooting 5 rounds into a paper target as part of your firearms quals, check out the system at sbtactical.com. They’re American made, and veteran-owned. Check out this video of two SWAT Teams reviewing the iCombat system. And here’s a good video to walk you through how it all works.

There is an old parable, attributed to the Cherokee Indians of the Two Wolves. An old Cherokee Chief sit with his grandson and tells him, “A terrible fight is going on inside me.” “It is a terrible fight and it is between two wolves. One is evil – he is anger, sorrow, hate, greed, self-pity, lies and ego. As his grandson looks on, the Chief continues. “The other is good,” he says. He is love, compassion, joy, peace, serenity, generosity, truth and faith.” “That same fight is going on inside you” the Chief said to his grandson. “And it’s going on inside every other person too.” The young warrior thought in silence for a minute before asking the chief, “which wolf will win?” The old Cherokee simply replied, “The one you feed.” I like this parable because it seems so perfectly suited for us in law enforcement. It’s a reminder not to become that which we are surrounded with. With our work, it’s easy to feed the evil wolf off the table scraps of our shift. The domestics, the child abuse, and the general stupidity of the human race make the evil wolf salivate for an easy meal. We can’t feed that wolf. We are, at our core, a good wolf. We come into this job with that heart. You may not be comfortable being all touchy-feelly so I’ll do it for you. Despite any gruff exteriors you may impose, or walls your build, you as a peace officer have immense love in your heart for your fellow human beings – even the stupid ones. With the exception of our military personnel, there is no other calling in which you will be asked to potentially lay down your life in violent defense of complete strangers. You may not see it, but if that’s not love, compassion, joy, peace, serenity, generosity, truth and faith then I don’t know what is. You are a good wolf. But that wolf has to eat. Even the best intentions fall apart when the body and mind begin to starve. So we must feed the good wolf to stave off — and starve off — the evil wolf. But how do we do that? We all have different ways of recharging our batteries. We might seek fellowship or solitude in the outdoors. We focus our off-duty time on family, kids, and loved ones. We have hobbies to take us away from the places where the evil wolf might eat. The poignancy of this parable should be doubly impactful when considered through the lens of our favorite nickname – that of a sheepdog. That lesson by Lt. Col. Dave Grossman needs no retelling but the commonalities and correlates to the One You Feed parable are striking. Both have a wolf that is good – the sheepdog in the sense of the police. Both have a wolf that is bad. It’s interesting…and I don’t think there’s a more appropriate commentary on the challenges of police work. It works on many levels. First, is the most obvious one. We fight the good fight against the bad wolf. But if the parable is correct, we must be fed, satiated through some means. This is obviously a metaphor and not a literal feeding –although my wife will tell you how I quickly become a hangry evil wolf if I skip a meal. So how do we feed? Accolades, awards, recognition, stats…sure, those things will feed us temporarily. But what about honor, purpose, service, and strength. Those are far more satiating to the heart of the good wolf. As noted, the good wolf is full of love, compassion, joy, peace, serenity, generosity, truth and faith. When that wolf is fed with honor, purpose, service and strength, I suspect it is invincible to the deceits of the evil wolf. The challenge for us all in the current climate is to resolve to continue to feed the good wolf a healthy diet. Much like my old yellow lab, a change in diet is disastrous for both the canine and the lawn. So to, is a change in what we feed our good wolf. If the good wolf is allowed to now subsist on media scrutiny, confrontational cop blockers, political maneuvering and riots with hashtags, then the good wolf is going to starve…and shit all over my lawn in the process. The good wolf needs a good diet. The second parallel between the Two Wolves Parable and Grossman’s essay is the observation that the sheep remain timid and reluctant to acknowledge and admit the sheepdog. In this sense, I see that the reluctance to support law enforcement in some areas of society is a reluctance to feed the good wolf the healthy diet it needs. Accolades, awards, and recognition are withheld for fear of encouraging the good wolf to be, well – a wolf. The wolf, starved of this positive attention begins to wither away until there’s nothing left to receive from the outside world. So, I suggest that it is better that we find ways to feed our good wolf from internal sources of strength – from those ideas of honor, purpose, strength and service. That is, after all, where the quality food lies. Third, if we take idea of the Two Wolves from a struggle inside each individual person and expand that to a struggle inside the entirety of a society, I think we’d see that we are collectively feeding the evil wolf. For reasons

Mikal Vega is an interesting guy who has led an amazing life. Unlike the last few guests, he’s not in law enforcement though he is certainly a supporter of our profession. If his face looks familiar, it’s because you might have seen him on TV or in movies. He’s actually a professional actor, and he’s been in movies like Transformers 3 and 4, G.I. Joe: Retaliation, and TV shows like Dallas and Chuck amongst other projects. He is an action movie star. But really, that’s not why I wanted to talk to him. Long before Mikal was standing in front of the cameras, he was standing in front of IED’s and other bombs as part of the U.S. Navy’s EOD Team. Mikal spent 10 years in EOD before deciding to try his hand at BUD/S, the qualifying course to start towards the SEAL teams. Mikal graduated with class 224 before being assigned to Seal Team 8 on the East Coast. As you’ll hear in this episode, Mikal suffered through some amazing trials. What’s amazing is, Mikal, took control of his own life and his own diagnosis and solved his problems without, and actually in spite of, professional medical interventions. Navy EOD, Chief Petty Officer in the SEAL teams, awarded the Bronze Star with Valor TWO TIMES, a Purple Heart, and over 22 years of service…and an action-movie star…it’s a great conversation., Mikal is the founder of Vital Warrior, a non-profit devoted to alleviating the detrimental effects of acute stress through non-pharmaceutical re-balancing methods. Through his own interventions, experiments, and searching, Mikal developed 8 modalities that he used in concert with each other to relieve his diagnosis of Traumatic Brain Injury and PTSD. Mikal earned his Purple Heart when the convoy he was traveling in was struck by an IED. What Mikal didn’t know was that his neck was broken. It took 4 years before he was able to figure that out. Soon, he began to suffer the signs and symptoms of serious psychological impediments. Suicidal, he sought a better way out than pharmaceuticals. He found it. Follow Mikal on Twitter and Instagram at @mikalvega and check out Vital Warrior at vitalwarrior.org. This episode is sponsored by SB Tactical and the iCombat Active Shooter Training System. The iCombat Training System is an active-shooter and firearms qualification system. Each officer is outfitted with a molle-style tac vest, headband and receiver that all have sensors on them. You’re also given a replica AR-15 and a replica Glock pistol. Now, replica isn’t really a good word here because the AR-15 and Glock both cycle like real guns, emit gunshot sounds and muzzle flashes. They each have ammo accountability too, meaning that you have to keep track of your shots like a real firefight. What I really like is there’s even a mag release and it’s weighted like a Glock. You don’t feel like you’re holding a water gun. The AR also has a functioning safety and can be used in single shot, or burst modes. This is not a simulation system, it’s a replication system. Because of this, you can take it anywhere. There’s no site preparation, no ammo costs, and none of the safety issues that come with live-fire or SIMS training. I hate SIMS training and to me, this system has all the benefits and none of the liabilities. To prove that point, watch the video at sbtactical.com where they used a functioning terminal at the Burbank Airport for active shooter training. They used a functioning terminal, with real as you can get concealment and cover and multiple agencies went through the training scenarios. So, if you’re not getting shot at like SIMS, and you don’t see holes in a paper target, how do you know you succeeded? Well, 5000 volts is how. This is what adds the last element of replication, not simulation. If you’re struck by the opposing force during a scenario, you’re going to get a short *cough* tickle *cough.* It’s enough to make you flinch and get inside your reaction cycle but not nearly enough to hurt. This is an important piece because as you’ll see in the video how people break from their objective when they start receiving fire. As I said in the past, I’ve used this equipment in my own department’s training and I think it’s fantastic. If you’re part of your department’s training cadre or are just bored of standing on a static line and shooting 5 rounds into a paper target as part of your firearms quals, check out the system at sbtactical.com. They’re American made, and veteran-owned. Check out this video of two SWAT Teams reviewing the iCombat system. And here’s a good video to walk you through how it all works.  

I first met today’s guest several years ago, in the way that we seem to meet people these days – by email. Scott McGee is a well-known police officer in CrossFit and is definitely one of the O.G.s in getting CrossFit adopted by law enforcement agencies. Scott is a member of the Santa Monica PD SWAT team and he was instrumental in getting CrossFit adopted as their team’s methodology. In fact, the qualifier for the team is a full Murph WOD. Scott is featured in a few CrossFit videos (links below) and I reached out to him when I first made attempts to bring an organized CrossFit gym to my agency. I failed miserably but Scott’s help was invaluable and he was incredibly enthusiastic and supportive. When I discovered podcasts, one of the first ones I found was the Wodcast Podcast. A funny, informative podcast about all things CrossFit. The show is hosted by comedian Eddie Ifft, CrossFit blogger and box owner Armen Hammer, and one Scott McGee. Hmmm….a cop with a podcast huh? When I got up and running with the show, I reached out to Scott who quickly accepted my interview request. However, having kids and summer breaks being as hectic as they are, well it took us a little time to finally connect up. Scott has an even better explanation for how he spent his summer but I’ll leave that to him to tell in the show. It’s pretty mind blowing. Scott is one of those guys that is just absolutely “alive” with energy. I don’t mean he’s spastic and full of ADHD, I just mean that he has such a presence and character that is undeniable. Greg Amundson, our guest on episode 3 and a good friend of Scott’s was the same way to me. Both literally glow from the inside out. It’s awesome. We get into Scott’s work, habits and philosophy on the show so I won’t rehash it all here but here are some major points we hit on in the show. The power of optimism and how he stays positive in a tough job How personal responsibility is his freedom, not his burden How physical fitness and the capacity for work are his blessings. The importance of SISU It’s a great conversation and it might be my favorite episode yet. Here’s Christmas Abbott working with the same sandbags we talked about on the show. Scott’s CrossFit Journal video of the Santa Monica SWAT team doing Murph. CrossFit Journal – SWAT Team Goes CrossFit CrossFit Journal – Adopting CrossFit for Police Training Pat Croce is one of Scott’s favorite authors. Find Scott on Instagram at @1ScottMcGee This episode of The Squad Room is brought to you by SB Tactical and the iCombat Active Shooter training system. I got to experience this system in my department’s quarterly training long before I got to know the guys over at SB Tactical and I have to tell you it is the BEST training system for law enforcement in active-shooter scenario training.   Each officer is outfitted with a molle-style tac vest, headband and receiver that all have sensors on them. You’re also given a replica AR-15 and a replica Glock pistol. The AR and Glock both cycle like real guns, emit gunshot sounds and muzzle flashes. They each have ammo accountability too, meaning that you have to keep track of your shots like a real firefight. The AR also has a functioning safety and can be used in single shot, burst, and full auto modes. This is not a simulation system, it’s a replication system. Because of this, you can take it anywhere. There’s no site preparation, no ammo costs, and none of the safety issues that come with live-fire or SIMS training. Check out the videos of their training at Burbank airport to see the iCombat Active Shooter training system in action. If you’re part of your department’s training cadre or are just bored of standing on a static line and shooting 5 rounds into a paper target as part of your firearms quals, check out the system at sbtactical.com

I have 24 hours in a day. Anyone have anything different? Any secret advantage? Nope, didn’t think so. Here are all the things that Bryan Wadkins and I have in common: We’re both fathers We’re both sergeants, and veteran police officers (deputy sheriff in my case) We both live in California That’s about it. Well…we both “do” CrossFit for our exercise but….um, yeah… Bryan Wadkins is a sergeant for the Costa Mesa Police Department, currently assigned to the motor unit. Oddly, for a podcast for and about law enforcement officers, that might be the least interesting thing about a pretty interesting guy. He’s also a two-time CrossFit Games athlete in the Masters 40-45 division, finishing on the podium in 2014 and #7 in his division in 2013; he’s a parent; and an entrepreneur as the co-owner of CrossFit RXD in Anaheim, California. Oh and he’s a 3-time CrossFit Regionals athlete in the Team Division. But…NBD. He even placed 4th in the 2015 Open in his division but eventually pulled out of the competition due to a family emergency. I was curious how a full-time police officer was capable of juggling so much. How does he do it? I mean, seriously! We actually have so much in common that I wanted to spend time with him and find out how he succeeds in managing so much. We have the same 24 hrs in the day. He’s got the same family obligations, a stressful job, and a second job owning his own box! So…WTF? What am I missing? As it turns out, Bryan’s regimen was pretty relaxed. Like, shockingly so. It was actually a relief and as a result, super motivating to hear from him how he does it. He makes it seem attainable. To be fair, when he does get to the gym, he’s there for 2-3 hours at a time so he devotes some serious time but he freely admits to missing days. His diet? Eh…not strict, not ridiculous, just sensible and clean. But does he indulge? Yup. So here are my takeaways from our conversation: First, Bryan is a ridiculously gracious and all-around good guy. Though active in high-school sports, Bryan was not a life-long athlete dedicated to 4am wake-ups and two-a-days into his 20s. He was and is, by all accounts, a normal guy. Like many of us, Bryan enjoyed the physical results of his academy experience for a few years. But, weight started to come on as he got longer into the job. He decided to get back into the gym to stave off the weight gain. That desire to just stay in shape lead him to CrossFit, where he found that he excelled. He allows himself to be human. He’s diet is so consistently…consistent that when he chooses to indulge, it’s not a cheat because he allows himself to enjoy the normal things we all enjoy. He has the support of his wife, who is also active in CrossFit and running their gym. Bryan readily admits that without her support he wouldn’t be able to achieve the results he has. His meal prep is seemingly non-existent, as he subsists during his shift on leftovers. The key here, is that his leftovers aren’t pizza or pasta. He and his wife both cook clean together and as a result, leftovers are naturally clean as well. It’s a great conversation with a fantastic role model for everyone in law enforcement looking to make a change. Guys like Rich Froning or even Jon Pera, though amazing and inspirational, often seem out of reach or unrealistic for our own lives. Bryan will show you that it’s still very possible. After talking to Bryan, it was encouraging to see a guy 6 years older than me, in better shape than I have ever been in. I’ve still got time…we all do. It’s a matter of how we spend those 24 hours. Stay Safe, Garrett  

There’s a saying, “abs are made in the kitchen.” If that’s true, I’d better get cooking! Lucky for me, this episode’s guest is Joel Chapman, professional chef, crossfitter, and all-around good guy. These days, Joel makes food for several thousand people a day as part of a catering team for the University of California at Santa Barbara. When a guy cooks for that many people, he knows how to prep his meals. As you’ve heard me discuss on previous episodes, meal prep and diet have been some of my biggest challenges. From the emails I get, other police officers and law enforcement share the same problems. It’s not that I don’t want to eat healthy, or understand the obvious benefits. For me, it’s usually the meal prep. When I work 12-hour shifts 4 days a week, I’m looking at up to 8 meals I need to prep for the week. By my Friday, I’m pretty sick of whatever dish I’d prepared for lunch, regardless of how healthy, nutritious or ingenious it is. But here’s the thing: I LOVE TO COOK! I really do, and I cook the majority of the meals in my home. But it wasn’t like I always knew how to cook, or how to cook for my own tastes. It took a lot of time, experimentation and more error than trial. But, that’s part of the fun of learning. But if you don’t have much time, learning to cook is intimidating. So today we’re going to help you get started. Joel Chapman’s training and experience as a chef makes him a perfect guest to talk about how to start cooking for yourself. Joel spent 3 years at Le Cordon Bleu in Paris perfecting his cooking skills. If you’re not familiar with cooking schools, it’s like Harvard for chefs. Here’s a smidgen of what we cover in this episode: What kind of utensils and tools do you need to have on hand. How to prep your food, and plan your meals. What spices you should start with. How long can you keep various dead, cooked animals in the fridge before they’re dangerous. Why it’s important to let your meats “rest” after cooking them, and how long should you do it. There’s a lot more too… We also talk specifics about what materials you should have on hand. Here are some links to the products we discuss (**disclosure: Amazon links are an affiliate link and we receive a commission on any sale. However, that is not why they are featured here. Joel brought his recommendations regardless of our affiliate association.) “How to Cook Everything” was the cookbook that got me started on cooking. It’ll teach you everything you need. 2000 recipes! Joel’s favorite intro cookbook is The Joy of Cooking. J.A. Henckel’s 18-piece knife set: This was on our wedding registry and they’ve held up well for 10 years. They need sharpening like any good knife set. Another set is the Wusthof Knife Set Cutting Boards – Here’s a good tip, and one my wife has been preaching for years (yes, Honey you were right). To minimize the risk of bacterial infections, separate the preparation of your meats and vegetables onto different boards. In my house, colored boards are for fruit and vegetables. Black and white boards are for meats. If you only have one board, make sure you prep vegetables first, then meat. A Cast Iron Skillet is great, and Joel agrees. Pans: This is a hot topic we actually didn’t get in to. However, this ceramic pan has been a favorite of mine. I have a decent set of Kirkland (Costco) brand steel pans but frankly they’re just a pain in the ass if you aren’t using gobs of oils or butter. Containers, container, containers! You’ve gotta have stuff around to put all that meal prep goodness in! Joel has a few videos on YouTube of some simple recipes to get you started, and if need be, impress the opposite sex with your prowess with the spatula. (**if you’re reading this through iTunes, go to www.thesquadroom.net/episode14 for the links). Almond Gremolata – A great sauce that can go on anything, including vegetables. Different Pestos for toppings and various dishes Tuna and Tapenade recipe Joel’s top spice recommendations to get started: Cilantro / Coriander (pssst…they’re the same thing! Who knew!) Fresh basil Curry Powder Thyme Rosemary Why should you avoid cooking with olive oil, and instead use grapeseed oil? Listen to find out. Here are some other tips to get you started on meal prep. The grill is a great place to do your cooking. You can get a large variety of chicken, fish, beef, pork and vegetables all done at the same time. However, there are some legit concerns that charring your food causes a carcinogenic effect in the food. I like to find a protein, and then change up the sides. So, for example, I’ll brown a pound of beef with some basic seasonings (salt, pepper, oregeno, thyme, onion and garlic powder). Then, I’ll saute some white onions

Dr. Steve Politis has more acronyms after his name than anyone else I think I’ve ever met. So, you know he’s smart. But don’t just take it from me. Here they are: Doctor of Physical Therapy (DPT) Fellow of Applied Functional Science (FAFS) Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT) Certified Kinesio Taping Practitioner (CKTP) Certified Strength and Conditioning Specialist (CSCS) Phew… Steve, er…Dr. Politis, was kind enough to come on the show and let me barrage him with questions about how police work and being a member of law enforcement affects your body, and what can we do to prevent some of that damage. It’s a great episode, and I walked away with all sorts of actionable lessons. We cover a lot of ground and you might want to grab a notepad. What are his opinions on CrossFit and what he’d like to see added to the WOD’s What are the biomechanic issues faced with being a police officer Why your traditional running style is slowing you down, and why POSE running is getting popular The importance of your anterior chain and WTF is your front butt? How stability is sometimes lost in the efforts to seek mobility Too ice or not too ice How the vest and belt will affect your mobility and likelihood of injury The importance of ankle flexibility and why it might be causing your neck problems What your stretching routine should look like pre and post-workout. We touch on Dr. Kelly Starrett, a well-known PT in the CrossFit world. I’ve been using Starrett’s book “Become a Supple Leapord“ since it came out to help relieve a lot of the chronic issues we deal with. A new edition of the book just came out too. Steve has a very similar mindset to Kelly about how to treat and mend the body. In fact, I’ve posted a few of Starrett’s videos below specific to police work and you’ll see that Steve and Kelly line-up in their recommendations. This video from Kelly on his mobilitywod project is a great one for us – and it happens to have another famous podcaster as the test subject. Tim Ferris, author of the 4-Hour Workweek, 4-Hour Body, and 4-Hour Chef assists Kelly with demonstrating some stretches you can do throughout your shift.   And another great one on dealing with all that time we spend in the car. Steve has already agreed to come back onto the show so please send us your questions. I’d love to get the listeners involved. Email me at [email protected] As always, thanks for listening! Stay safe!

Change is hard…duh, right? But when you’re trying to change a lot at the same time, I think it’s easy to get down on yourself for not seeing progress in all areas instantaneously. Even as a relatively sane and independent thinker, I think I’m subconsciously persuaded by all the marketing that I should have succeeded by now. I haven’t. Not by a long shot. I want 6 minute abs…but it isn’t going to happen. Damn. So now what? In this episode, Traver joins me and we talk about why change is hard, and what my obstacles to overcoming them. As I listened back to this episode, so many at first glance seem external. Meaning, I can’t control these factors, things like shift work, physical exhaustion from working in this current heat wave, cognitive fatigue from long shifts…I could go on. However, I’m realizing that even those are somewhat self-imposed. We also talk about how, as a parent, my social circle accepts and even encourages a lack of fitness. We all understand each other and we’re tired, so no one is whopping my ass out of bed to hit the gym. That’s why we all need a coach, and though he’s not hovering over my pillow barking at me at 0600 to get my ass up, he’s as close as I’ll get to that motivation. In this episode we discuss: My experience this week with responding to my first “11-99 Officer Down” call. The obstacles to change and why it’s hard. The importance of treating yourself like a high-level CEO Using schedules to maximize your efficiency and effectiveness Basic home WOD’s for people who don’t have time to get to the gym. In this episode, I reference an excellent book called “The Obstacle is the Way” by Ryan Holiday. It’s an excellent book on overcoming adversity, and a good primer on Stoic philosophy, something I’ve talked about before. Another excellent read is Resilience by Eric Greitens, a former US Navy Seal, Rhodes Scholar, Humanitarian and current candidate for Governor of Missouri. Take care of each other and stay safe.

Thanks for supporting the show. Please, stop what you’re doing, open another tab in your browser and give us a review on iTunes. Just search for The Squad Room and you can leave a review on our landing page. If you subscribe to the show, you won’t be able to do it from your “My Podcasts” page. I don’t know about you, but I love talking to retired LEOs. I like hearing the stories of how it used to be, and the challenges they faced that are so foreign to me. I also like to get their perspective on how to succeed in the job, both personally and professionally. What better way to learn how to keep your sanity through this nonsense then to ask someone who did it. The guest for this episode is Ed Aceves. Ed is the newly retired Chief of Police of La Mesa, California. La Mesa is a town of about 60,000 people bordering the city of San Diego on two sides. Ed is a bit of a rarity these days in that he rose through the ranks of La Mesa to become chief, having started there as a reserve in 1985. Cops love side jobs, and Ed is now exception. Despite retirement and his ability to pull down a well-deserved pension for 30 years of service, Ed is now the Law Enforcement Liaison for Rx Smart Gear. If that name is familiar, it’s because you either have, or want, one of their awesome jump ropes. In his spare time, Ed travels to department’s on RX’s “Donuts for Double Unders” tour teaching jump rope skills at agencies and boxes around the country. Ed obviously has a commitment to fitness and he survived a long career relatively unscathed. In this episode we talk about a wide variety of topics. How he works to find a balance between family life and his professional career. His lifelong commitment to fitness and how he brought that passion to the department. His efforts to develop a physical-fitness program for his officer. His advice and opinions on leadership in policing. How to have a successful career, however you define that. The one thing that has kept him grounded and focused for his entire career. How to handle adversity as a leader. It’s a great conversation with someone who knows what they’re talking about, and is passionate about helping cops lead healthy lives. Ed is a cop’s cop. That might be the highest compliment you can give someone in a command position. Rx Smart Gear is very friendly to law enforcement. In fact, one of their sponsored Games athletes is Deputy Sheriff Jon Pera, who not only competed at the 2015 Games, but did it while holding down a full-time job. I’ve been using the “Buff” weighted cable of Rx jump rope for the past 18 months and it’s the only reason I’m starting to get double unders. If you’re struggling with double unders, or just want to add some swag to your gym bag, check ’em out. As far as I know, it’s the only rope company that customizes the length and weight of the rope. To support the listeners of this show, Rx Smart Gear is offering 15% off any jump rope order to listeners of the show. Use the coupon code SQUADROOM15 at checkout to get hooked up. (Note: There’s no sponsorship here from Rx. I just love their product, their company and who they choose to associate with. At a time when professional athletes in some sports double as convicted felons, its awesome to see a company so supportive of law enforcement.). Be safe, and take care of each other. Garrett      

If this episode doesn’t scare the crap out of you, I haven’t done a very good job. I hate night shift. That should’ve been made abundantly clear in the last few episodes. I used to love it – when I was a young buck without kids and a lot of disposable income. But I’m not that guy anymore. I’m still a bit conflicted. I love the lack of traffic, the cooler temperatures, and the heightened activity levels, but I’d just prefer that all happen while the sun is out, my kids are in school and my wife is awake. In October of last year, after years of horrible sleeping, I was finally diagnosed with severe obstructive sleep apnea, a potentially dangerous condition in which you stop breathing in your sleep. How many times? For me, it was 31 times an hour – and that’s not bad. A partner recently revealed his sleep apnea woke him up 92 times an hour. For good measure, they threw in a diagnosis of Shift-Work Sleep Disorder. When you’re waking up that often, you’re never falling far into sleep, and if you’re not falling far into sleep you’re not resting. Here’s the scary part: if you’re not resting, your brain cannot process events of the day and store them as memories and hence, those with sleep disorders suffer a nearly 200+% increase in dementia. Increases in heart disease, cancer, diabetes and many other conditions also sky rocket. Luckily, I got it figured out and with the help of a CPAP machine, I’ve been sleeping much better. But it could still be better. Sleep hygiene is something we all need to focus on, and spend some time thinking about. The problem is, your doctor is not likely to be the one to sit you down and lay out all the scary facts about sleep deprivation. Mine didn’t. When I went to my doctor and explained all my problems – heavy snoring that woke me up, constant exhaustion, foggy thinking etc. – I was given Ambien. When that didn’t work I was given Lunesta. What finally gave me an answer was the TEDx talk given by the guest on this episode – Dr. Kirk Parsley. That recorded speech (a great thing to show in briefing for you supervisors), finally led me to self-diagnose sleep apnea which was eventually confirmed through a sleep study and follow-up exams. Everything we do is interconnected, and the interplay between aspects of our lives is undeniable. In this episode, we get into some important information: Why one night of poor sleep is like spending 5 years as a pre-diabetic. That the World Health Organization now classifies sleep deprivation as a Type II carcinogen on par with asbestos. Why one night of poor sleep increases cortisol, wastes muscle, makes testosterone and growth hormone plummet and increases estrogen production! What supplements he recommends to help with sleep. Why he developed the supplement “Sleep Cocktail” for the Navy SEALs that he’s now bringing to market. You can get 10% off your first order using the coupon code thesquadroom. Why you might be pre-diabetic but still look to be in perfect shape. Why just a few hours of missed sleep causes your brain to function as if you were intoxicated. We cover a lot of great information and go deep into the weeds on just how bad shift work is, and what it’s doing to your body. Here are some more resources on Dr. Parsley: Website His TEDx Talk Sleep Cocktail supplement – use coupon code thesquadroom for 10% off. If you really enjoyed this episode, please leave a review on iTunes. To do so, search for The Squad Room and click on the show’s logo under “Podcasts.” From there, you can leave a review. For some reason, Apple doesn’t let you leave the review from your library so you need to search for it. If you’re not subscribed, please do so to get each new show fresh when it comes out. Lastly, this episode and all the others wouldn’t be possible without the support of some awesome people. CrossFit Pacific Coast and Gravitas Performance Labs have been there since day one, but so has Fresh Trax Designs who hooked us up with our awesome logo. Geoff, the owner, is a hardcore Crossfitter and all-around awesome guy who does amazing design work. If you have a side business or project that needs some help, he’s your guy. Just let him know we sent you. He’s also an industrial designer, so he’s got his chops. Thanks for listening. Take care of each other and be safe. Phew, I need a nap.        

In this episode, Traver gives me strict instructions to punch myself in the crotch. But more on that in a second… In law enforcement, we have a lot of variables that are beyond our control. – Do you know what calls you’ll handle when you get to your next shift? – Do you know that the next car you stop has a parolee with a gun? – Can you control how your spouse is feeling, alone at home while you’re working night shift? – Do you know that tonight, you’ll get held-over and miss your workout, and be left without breakfast nearby? – Do you know that you’re going to get woken up by the UPS guy after 3 hrs and not be able to get back to sleep, dragging yourself into the locker room scattered and sleep deprived? – Do you know that tonight is the night when you have to make the most important decisions of your life? No…no you don’t. None of us do. So much of our life is beyond our control. That’s true for anyone, but doubly so for us as we navigate the world’s most challenging job, interjecting ourselves into the worst moment’s of other people’s lives. So, we need to be mindful of these challenges. Sure, there are plenty of other people who work shift work and share those struggles with us, but very few also share the mix of danger and stress that we face. We need to remember that some days, progress is defined not by the advancements we make, but by the ground we hold. Honestly, some days successes might be measured by the scale of the retreat (i.e. “it could’ve been worse). That’s okay. But are you okay with it? I’m a father, husband, law enforcement officer, podcaster, friend, brother, son, amateur CrossFitter, surfer, neighbor, supervisor, blogger, avid reader, and probably a dozen other titles I’m sure I could come up with if I thought more about it. Do I do each of them equally and perfectly every week? Of course not. No one can. The quality and/or quantity of my focus on any combination of these ebb and flow not just from week to week but from day-to-day, maybe even by the hour. So, I have to cut myself some slack – and so should you. “Better is Better” is a phrase Traver used with me during a phone conversation while I was bemoaning the difficulties I was facing in being awesome at everything, every time. It struck me, calmed me and also inspired this episode. What he means, is that simple progress – however slight – is still progress and we must shake our Type A insistence on perfection at all things, and dismiss the need for linear progressions in our improvements. To date, I’ve lost 20 pounds. But, the first 15 came fast at the start of this project. That’s only 5 pounds in the last three months, which isn’t impressive and frankly demotivating until you see the other perspective. – I’ve been on night shift for 3 months, and I usually gain 5-15 pounds during a 4 month rotation to nights. – I have maintained many of my good habits, and added some new ones too that aren’t seen on a weight scale in the bathroom but are felt in my head and heart. So, considering that I’m usually up 15 pounds around this time, and in fact, I’m down 5 more so I’ve practically lost 20 more pounds! Ok, that’s fuzzy math that only Wall Street gets away with but you get my point. Accept the wins you’re given, and be a gracious loser when you aren’t perfect. I’m progressing because I’m not regressing. Oh…so back to Traver’s desire to see me self-flagellate my groin. I’m under strict orders that I am not to set foot in a Taco Bell again…ever. Ouch. See, if I don’t plan my meals correctly, I get caught off-guard and my brain starts craving fat like I’m dope sick. I know it’s my sleep deprived prefrontal cortex making poor decisions because it’s inhibited, but I can’t help it. Traver’s assertion is that Taco Bell isn’t food. I’m sure the Taco Bell PR team would be willing to respond but c’mon, I think we all know he’s right. So, if I eat Taco Bell I’m under strict instructions to — in his words — “punch yourself in the dick.” Kinda harsh for a motivational coach but I get his point. This episode should encourage you to see the wins that are out there and now to mitigate some of the losses. They may not be big, but it’s still a win. We suffer so many losses, many that effect us but are far beyond our control, so we need to embrace the wins both small and large. Sometimes progress just means holding your ground. Just don’t mistake motion for progress. Stay safe, and take care of each other. Garrett        

Do you ever feel like this after a shift?     When I was recovering from a t-12 compression fracture in my vertebrae in 2011-2012, I was dealing with chronic pain in my thoracic spine. My back muscles were overcompensating and in constant spasm. That created a real problem, because I needed a strong back to prevent overcompensation, but I couldn’t develop that because I was in spasms which didn’t allow me to lift which kept me weak. The vest and uniform didn’t help, limiting my flexibility and pulling down on spine causing it to stay in a constantly rounded position. I was also given strict orders not to return to my chiropractor for any manual adjustments or “cracking” movements. Damn. What am I to do? Enter Foundations Training Dr. Eric Goodman is a chiropractor by trade and schooling, but you’ll he’ll share with you his own story of debilitating back pain in this episode. Dr. Goodman created a program known as “Foundations” which he now teaches all over the world. I picked up his book in 2012 and began doing the exercises, many which are variations on core work you’re likely already familiar with. Guess what? It worked. Foundations Training is a mix of yoga style poses, body weight exercises, and core work. But, the emphasis is on the back and posterior chain, not your gut and stomach, and he explains why “core” is often a misused, and misunderstood concept that causes many people to focus on the wrong areas of their body. If you have back pain, you have something in common with Matthew McConaughey, Rob Lowe, professional surfer Lakey Peterson, LA Laker Derek Fisher, MLB player Bryan Peterson, Lance Armstrong and “the Dude” himself Jeff Bridges. And they all sing it’s praises and I don’t know about you but if the dude abide’s, so do I (sorry, I love that movie). When I started The Squad Room, I created a list of guests I’d like to have on the show. Dr. Goodman was high on that list and I lucked out. He came through town to teach his certification course and he was eager to chat, and it turns out that not only is he a genuine and caring guy, but he’s very pro-law enforcement and he really understands the rigors of our work. In this episode we dive into a lot of great stuff: His recommendation for pre- and post-work stretching (video link) His TEDx talk (video link) The relationship between pain and low grade inflammation Why he chose to go gluten-free The importance of gut bacteria for your back and health Your diet’s effects on your pain His opinion on the current “ice or not to ice” debate Why you might be in a co-dependent relationship with your physician What vitamins and supplements he recommends and uses, or doesn’t use His morning and night time routines The importance of decompression work and his prescription (video link) Additional Links: Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman Foundations Training DVD set Dr. Joe Mercola’s website (www.mercola.com) Check out foundationtraining.com for a ton of free videos and a lot of free advice and plenty of exercises to get you started. Follow his adventures on Instagram (@foundationtraining) or on twitter (@DrEricGoodman) You can follow me on Instagram and twitter with the handle @thesquadroom Shoot me an email if you have comments, thoughts, opinions, or a suggestion on who we should have on the show. My email is [email protected] As always, thanks for listening! Stay safe and take care of each other. Garrett   **full disclosure: links to amazon on this website are affiliate links and The Squad Room receives a small commission on sales made through our site.

This episode is awesome, if I do say so myself. And because I write this blog and ask the questions, I can say that. The problem is, it’s not a fun episode, but it’s an important episode. We don’t talk about “gainz” or any of the fun stuff like me pissing myself (see episode 1). We talk about the hard stuff, and the mental side of police work – the side of police work all of us wish didn’t exist. The side that we all know exists out there, lurking in the darkness of the closet like the bogeyman. If you’ve been a cop for any length of time, you’ve seen things and experienced things that are hard to articulate to family and friends. You’ve seen all the creative ways people manage to hurt and kill themselves, harm each other, show extreme depravity towards defenseless children, or harm us or our partners. Just a few days before typing this post, I was on scene of a fatal collision yanking a dead guy with a broken neck – and god knows what dripping on my boots – out of the backseat of a car while my wife was blowing up my phone about the kids not going to bed on time. I was not sympathetic, but it’s not her fault. She had no idea. It’s a weird parallel universe we live in — one we can’t expect our loved ones to occupy. But if we’re not careful, the isolation will rear it’s ugly head. About two weeks ago, an idiot pulled a shotgun on my partner in what can only be an attempt at suicide-by-cop. The shooting for this deputy, a fellow sergeant, was his second. The first was a mass murder rampage that he helped stop almost exactly a year to the day prior to this. I sit in my briefings and I see a group of people of ridiculous courage. Seemingly ordinary people tasked with extraordinary obligations. In my nightly briefings, I have guys who’ve saved lives, at times shoving their bare hands into the open thigh wound of a femoral gun shot wound. Others have gone beyond their skill and training to try and save someone but have been unsuccessful, only because the bullet got to the victim first. Others have been shot at. All have tracked down violent predators and abusers, kicking in the door with the abyss on the other side. In the halls I pass partners who discovered a gruesome scene a few months ago where a father killed his two young boys, his parents, and the family dog and then calmly waited on the porch for the police to arrive. Two weeks ago I went on-scene of an infant not breathing. The child had some medical challenges already, and the father woke up to the oxygen alarm sounding. In a move that can only be described as panic, he spent 5-10 minutes trying to call baby’s mother to find out what to do. No call to 911, no request for assistance. By the time we got there, not much could be done. You know it’s bad when you see the medics panicking. Nobody wants to be on scene of an infant’s death. To keep company with these heroes is the highest honor of my life. But it takes it’s toll, and if we’re not careful it could ruin us. Meet Dr. Joel Fay Dr. Fay (www.joelfay.com) spent a full career with the LAPD, then lateraled up to the Bay Area and completed his career with the San Rafael Police Department. He’s worked patrol, FTO, Detectives, SWAT, and Hostage Negotiations Team among other assignments. Towards the end, he finished his Psy. D. in Psychology and he retired and went to work treating cops and first responders who’ve suffered anguish and harm through no fault of their own. I first met Dr. Fay a few years ago and he’s a wealth of knowledge about the trials and tribulations of law enforcement work. Even better, he works with spouses and immediate-family members of law enforcement and he knows their challenges too. He’s a founding member of the First Responder Support Network (www.frsn.org), and a lead clinician with the West Coast Post Trauma Retreat ((www.wcpr2001.org). He knows cops, and knows how to help. Keep an open mind with today’s episode. My hope, is that if you’re struggling or know someone who is, this information can help you out. The important thing to understand, is that with help, it gets better and that a diagnosis or even a lesser-level of anxiety or stress is not a career-ending injury it once might have been. You can recover – you will recover – if you take care of yourself. Be safe, and take care of each other. Garrett    

Hi Everyone, Welcome back for episode 6 of The Squad Room. We’re taking a little turn into the realm that is going to make some of you squirm in your patrol car seat as you listen. Today we’re talking about the “M” word – that’s right. We’re going to try and get you to meditate. But it’s not just me that thinks there’s some value in this. Top performers in the military, high finance, famous artists, and even other cops really endorse meditation – and I’m beginning to think they’re right. Traver joins me again on this episode to talk about his tips for goal setting, and his own meditation practice and how important it is in his life. Keep in mind, Traver is a former professional MMA fighter, collegiate athlete, and general athletic badass. So, if a guy who used to get kicked in the face for a living can do it without running out the front door to hug a tree then there’s probably something to it. Additionally, there are a lot of guys that I admire and respect who already have a healthy meditation practice. For example, Greg Amundson from episode 3 meditates daily. Mark Divine, founder of SEALFit and former U.S. Navy Seals Commander says it’s integral to his performance, author and biohacker Tim Ferriss uses it daily. As for goal setting, here are some of Traver’s tips: – Make sure this goal is something you want – not what someone else wants for you. – Write your goals down, keep them near you. – Make sure there’s a timeline to your goal, and that you have subgoals that break them down further. – Make them specific: “Lose 30 lbs in 90 days” instead of “I want to lose weight.” – Make them present and positive: “I will lose 30 pounds.” Not, “I want to lose 30 lbs.” – Make your goals 50% believable, and make them challenging enough to create action. He goes through many more – all great ideas. Keep an open mind listening to this episode. Meditation is not something we as cops are prone to embrace but I’ll tell you about my initial experiences with it here in this episode. If you’re already looking forward to zen moments of clarity and inner peace, I’ll warn you it ain’t that easy. But, here are some resources to help you get started and get a sense of what it takes. This is a great introduction on why you should meditate   One resource I’ve really used is Headspace. Headspace is an app that starts with short 5 minute guided meditations led by this guy Andy Puddicome. Andy took an unexpected trip to Himilayas and eventually spent 10 years as a Buddhist monk. Headspace is free to start and they eventually move you from 5 minutes to 10 minutes and so on. The free stuff is enough for you to get a sense of it’s value to you. Andy also has a Ted talk you should check out. Thanks for reading and listening. Please take a moment to leave us a review on iTunes. It really helps promote the show and get the word out about the importance of health and wellness in the lives of police officers, corrections officers and first responders around the world. Stay safe

If you work in police work or corrections and you haven’t thrown out your back at work, you might consider yourself lucky. If you happen to do that, and then immediately suffer a serious bout of the stomach flu, then you might be me. It’s been a long month… Traver Boehm from Gravitas Life and CrossFit Pacific Coast joins me again for this recap of my first 30 days following his advice – plus a promise I made to him that I broke. In this episode, we go deep on some heavy topics. – Traver reinforces the fact that you need a team. – “It’s always going to be something” and why you’ll never be free of resistance and obstacles. So how do we deal with them? – Traver’s response to my excuses. – Is Facebook killing your fitness and other time management lies we tell ourselves. – What benefit do you get from avoidance? (hint: there are real tangible benefits you probably don’t realize) – Why achieving your goal might be more terrifying than the fear of living an unhappy life. – The gifts of abstinence and the lies we tell ourselves and others about alcohol. I’ve also been publishing a series of blog posts on “Turning Pro,” (part 1, part 2)something I tried to achieve last year but failed at miserably. I’m trying again, inspired by Steven Pressfield’s trilogy of books, which are fantastic, and highly inspiring. They are easy and fast reads – probably a day or two for each. Turning Pro: Tap Your Power and Create Your Life’s Work Do the Work: Overcome Resistance and Get Out on Your Own The War of Art: Break Through the Blocks and Win Your Inner Creative Battles It’s a great episode and we go deep into some heavy topics. If you’re enjoying the show, please leave a review!

As Greg Amundson talked about in episode 3, you and I are professional warrior athletes. Listen to the podcast for his explanation but I believe it. We wear the gear and uniform that marks us as part of the team. There is no arguing that what we do is physically demanding, and the salty vets hunched and limping around the halls of my station that look like a NFL Hall of Famer prove that. I don’t want that. I’m scared of that. But what would that team look like? The Biggest Change You Can Make: Get a Coach In this scenario, I’m the star quarterback and even despite what Peyton Manning might say, a star quarterback still needs a coach. I got a coach (actually two) when I met Traver Boehm and asked him to do this project with us. His business partner Eric Malzone talks about how to pick a coach in this episode of The Squad Room. His tips include: The importance of finding a coach who will meet you where you are (this’ll make sense in the show) The difference between a personal trainer and a coach The benefits of a traditional gym vs. a CrossFit gym 1 simple step to finding a coach The importance of mentors The importance of a morning practice. When you watch any sport – from high school varsity to professional ranks – you see something in common on the sidelines. There is an entire support staff of professionals who aren’t in uniform who are also part of the team. They’re the physical trainers, coaches, doctors, equipment managers and others that support the team on the field. That got me thinking. When I show up for work, what is my support staff? Who helps me put on my gear, stretch out the tight spots, helps me get warmed up, or helps me monitor my health at halftime? If I pull a hamstring on a call, I don’t have someone dressed like a zebra blow a whistle while a group of trainers run to my aid with a water boy in tow to squirt Gatorade at me. I either suck it up and limp back or leave in an ambulance. Not ideal. That’s all on me. That’s a lot of expertise to ask from one average cop. So, maybe I need a team. A football team comes together with the pre-determined goal of winning the game. A team full of cornerbacks would be unsuccessful, so the team fields a group that all have unique skills and abilities. A quarterback, a running back, a defensive lineman etc. Likewise, a SWAT team is comprised of different positions that each achieve the common goal. A SWAT team of snipers would be highly ineffective (despite what the snipers would tell you) without a breacher, an entry team, a perimeter team, a hot-gas guy and so on. Who is On My Team? I’m still out recruiting members of my team, but it’s growing. Here’s who is on the starting roster. My wife – Yup, not much happens without her input and blessing. If Traver is my coach, my wife is my General Manager (I’m still holding out that I’m my own “Owner/President”). My Coach – I got my coach, and a lot of this stuff started to fall in line. Everyone needs a coach. Listen to this episode to find out why. A sports-medicine chiropractor – “Sports medicine” are the key words here. Look for someone who works with local sports teams – the higher the level the better, but someone who takes a systems approach to the spine and the posterior chain. A sports-medicine physical therapist – I went to 4-5 physical therapists who all sent me through the same routines over and over. Just like an M.D., they addressed the symptoms and not the cause. Once I found a sports-medicine P.T., my life changed in immense ways. Ask around and look for someone who does myofacial release work. It’s a lot like deep tissue massage. It’s not relaxing in the spa weekend kind of way, but it works out the kinks. Who Do I Want On My Team? I’m still recruiting and looking to add people to help me achieve my goals. People I’m seeking out include a nutritionist, a massage therapist, a stretching or yoga instructor; and a mindfulness coach. More to come on all of that. Links and Mentions in the Show Gratitude Journal: I mention the 5-Minute Journal a few times, and Eric also does a gratitude journal. I highly recommend it, especially if you aren’t ready to give meditation a try. Food Journal App: MyFitnessPal Books: (*disclosure* we are an affiliate link of Amazon.com and Start with Why – Simon Sinek Leaders Eat Last – Simon Sinek The Power of Now – Eckhart Tolle Wooden on Leadership – John Wooden Coach Wooden’s Pyramid of Success – John Wooden & Jay Carty The Way of the Superior Man – David Deida About Eric After being exposed to CrossFit training in 2007 at LaLanne CrossFit in San Francisco, Eric’s love for the world of fitness began. In 2009, he quit his secure corporate sales job and moved to Santa Barbara and opened CrossFit Pacific Coast with longtime friend Traver Boehm. They knew a total of zero people in the area. With their share of setbacks and lessons learned, in five years, the facility grew to over 300 members and a 5000 squar

A few weeks ago I traveled up to Santa Cruz, California, the birthplace of CrossFit. I wasn’t there to interview the father of “The Sport of Fitness” Greg Glassman. Instead, I wanted an audience with one of his students; a guy that I’ve followed for years and have watched from a distance. Greg Amundson started CrossFit in 2001 at Glassman’s original gym in Santa Cruz. Greg quickly made a name for himself at the gym and he populates many of the early videos on YouTube about CrossFit. This episode is chalk full of great actionable tips. Here are some of the topics we cover: – Why I am a professional athlete and so are you. – The importance of mentors, and who are mentors in Greg’s life. Greg also shares tips on how to find a coach or mentor in your life. – The importance of teams, and law enforcement as a team sport. Greg’s tips on how to build your team. – Avoiding decision fatigue and seeking “the space between.” – Greg’s morning routine. – Greg’s tips for goal setting – The power of positive talk and using the positive tense. – Greg’s 3 truths of life. It’s very hard to look good next to this guy… For me, this interview was a treat because Greg’s video on the law enforcement officer as an athlete was my first motivation to seek out consistent physical fitness. Greg has a lot of great content online. You can see most of it here. Greg served 9 years with the Santa Cruz County Sheriff’s Department, During that time, he was gifted ownership of the original CrossFit “box.” Eventually, Greg decided to move onto the Drug Enforcement Agency. He spent several years working the Southwest border where he and his wife at the time opened CrossFit Amundson in the Imperial Valley, growing a 400 square foot garage gym into a 4000 sq/ft facility. Eventually, Greg moved back to Santa Cruz and opened CrossFit Amundson in Santa Cruz. During his time along the southwest border, Greg experienced an unexpected divorce. When he was able to recover, he began putting his thoughts on paper and out came the book Your Wife is Not Your Sister. There are a lot of valuable insights, takeaways and action steps in the book. I read it before meeting Greg and I identified so much with his experience. Those of us in law enforcement have some unique challenges and we share many characteristics. If you’re married, or one day expect to be in a committed relationship, I can’t recommend his book enough. Here are some of the other resources we talk about in this show: Jeff Martone – Kettlebell trainer and founder of www.TacticalAthelete.com Mark Divine (Cmdr. U.S. Navy Seals) – SEALFIT and Unbeatable Mind Book: Viktor Frankl’s “Man’s Search for Meaning” Video: Opening Day at Crossfit SEB Greg’s Article Diet Secrets of Tupperware Man (meal prep and nutrition. Crossfit Journal membership required) Photo: Child’s Pose (this will make way more sense after you listen).     Please take a few minutes after you listen to leave a comment here, or post a review to iTunes about the show and let us know what you think. We’re listening to you and we want to hear from you! You can always email us at [email protected] as well. Stay safe, and watch out for each other. Garrett    

Fortune favors the bold, but strength favors us all. — Traver Boehm Welcome back for episode 2 of The Squad Room Podcast! We made it through episode 1 unscathed. Here in episode 2 we pick up the conversation with Traver Boehm, my coach. In this episode you’ll learn: The importance of congruity and why I’ll never do cocaine How I found my congruity in law enforcement Why my relationships, work, and attitude are all suffering due to poor fitness Why that voice in your head (dispatch) might be stressing you out. Links and Resources: WellnessFx – Traver talks about Wellness FX in this episode. If you’re curious about getting blood work done (you should be curious, it’s important), Wellness FX might be a good option for you if you’re health care provider won’t sign off on the tests. It’s not cheap but neither is diabetes or a heart attack. The Power of Habit – Charles Duhigg’s excellent book on why we do what we do. My letters to my children: Traver tasked me with writing a letter to both my children about the importance of the transformation that I’m trying to undertake. It was uncomfortable to say the least, but important to crystallize some of the generic thoughts running in my head about the importance of this project. I don’t include their names here but my daughter is first, followed by my son. You can find them here. Letter to Daughter and Letter to Son After completing the exercise, it actually inspired me a bit to double down on these efforts. I spoke truths to my kids in these letters, truths they’ll learn in life. I’d rather they learn those lessons from me and the example I set than from anywhere else. What’s My Why? Ugh, that’s a tough one. We’ll tackle that in a later post. Coming Up Stay tuned for Greg Amundson in episode 3. It’s a great interview and we’re just getting started. If you’re enjoying the show, please leave us a 5-star review on iTunes. If you hate the show – well, just stop listening. The reviews really help our exposure on iTunes and help us spread the information we’re trying to share. Comments, Questions, Concerns? Please, leave a comment or send us an email. We’d love to hear from you. Until then, stay safe!

We’ve finally made it to episode 1 of The Squad Room Podcast! Thanks for coming by the site. If you’ve already listened to the episode, you’ll find links and information below. Today’s guest in this inaugural episode is Traver Boehm. Traver will be a frequent guest on the show and contributer to the entire project. He is my “coach” for this project. He’s not just a personal trainer, and more than a “life coach” – because I really hate that term. “Life coach” ugh. But think equal parts Tony Robbins, Tony Horton (the P90x guy) and George St.-Pierre (he even looks like him) and you’re getting close. If you found this first, here’s what you’ll learn in this episode: How pissing my pants was the inspiration for starting this podcast. True story. The goals of The Squad Room podcast and blog How My Fitness Hit Rock Bottom My introduction to my coach, Traver Boehm Traver’s history as a professional MMA fighter, bodyguard, and coach Why you can’t start any program without an honest self-evaluation. You’ll hear mine, and it’s embarrassing! Traver is the co-owner of Crossfit Pacific Coast and Gravitas Performance Lab. Learn more about him here. Traver is a former professional MMA fighter, and college-level water polo player and swimmer. Traver graduated from Boston College with a B.A. in Philosophy and Asian Studies. Not surprising since he spent much of his childhood living in Japan. He then enrolled in the masters degree program at Yo-San University of Traditional Chinese Medicine, and halfway through the program, while looking for a way to cross-train in preparation for MMA fights, discovered CrossFit Los Angeles, Andy Petranek and his team of world-class coaches. For Traver, CrossFit was the answer to the myriad questions that were left lingering about his own fitness – even after reading countless fitness magazines, getting certified as a personal trainer and continuously developing his own workout routines. He has studied under coaches such as Mark Rippetoe, Jeff Tucker, Bob Takano, Tony Blauer, and countless others. When he’s not checking in on Garrett to get him off his ass, he’s usually near an ocean swell or a jiu-jitsu mat. I want to reiterate that this is not a CrossFit podcast. This podcast covers all aspects of optimizing the lifestyle, health and wellness of peace officers and first responders. For Traver and me, the method of physical conditioning we’ve found that’s most effective for us is CrossFit. But, that is by no means the only option, and it’s not the only methodology we’ll explore here. But, it does come up…a lot. If you don’t currently “do” CrossFit, you probably have some preconceived ideas. Just keep an open mind. But, if you’re here and reading this, I’m guessing that won’t be a problem for you. Please leave a review on iTunes about the show. I want to hear your comments. As always, shoot us an email at [email protected] to reach us. Thanks, and stay safe!