Wilson Frank @policefitnessnutrition
2k Posts
126k Followers
597 Following
Police Fitness & Nutrition™️ 🍳Nutrition|Fitness|Shift Tips 🏋🏽‍♂️CPT/ WLS 👰🏼@a_policewifes_plate 🏅@battleoffrontlines 🐕Sheepdog AF ⬇️
2k Posts
126k Followers
597 Following
Police Fitness & Nutrition™️ 🍳Nutrition|Fitness|Shift Tips 🏋🏽‍♂️CPT/ WLS 👰🏼@a_policewifes_plate 🏅@battleoffrontlines 🐕Sheepdog AF ⬇️
If you fail to prepare. Prepare to fail. 😜. Have a great day and stay safe PFN fam. • • #policefitnessnutrition #fitcop #thinblueline #coplife #shifttip #lunchtime #mealprep #allupinthemouth
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Tonight let’s touch on the importance of grip strength for law enforcement officers! For reasons that are pretty obvious, this is crucial in our line of work. We must be able to control a suspects hands who is reaching for your gun, his gun, or any weapon that could be used on you, etc. A quick and easy exercise movement to build on your grip strength is the farmers walk. I love these because they can literally be done anywhere, at any time. Besides building your grip and forearm strength, it works your back and shoulders as well. If you're at the gym, grab some Dumbbells or kettle bells and walk for a set time. 45-60 seconds. Rest and repeat. If you're home, just throw a bunch of crap in 2 book-bags or shopping bags and walk around the house for 45-60 seconds. Rest and repeat. What about you? What is your favorite trip building exercise? Maybe we can help each other out and give others different options. • • • #policefitnessnutrition #fitcop #thinblueline #coplife #gripstrength #workyourgrip #stayready
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Night-time real talk. Make an effort, not an excuse. Just suck it up and get to work. If you don’t get to work now, someone may work you on the street, courthouse, or jail one day. I hope everyone has a safe night. • • #policefitnessnutrition #thinblueline #coplife #stayready #embracethesuck #fitcop #traintraintrain
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Switch it up sometimes. I went with a little treat for lunch. It’s filled with healthy ingredients and damn good, but a little more sugar than I personally have on a daily basis. So this is more of a once in a while thing for me. This Acai bowl from @simplyjuiced_hoboken was delicious and hit the spot. My particular bowl here contained acai, banana, coconut milk, almonds, and chia seeds. • • • • #pol#policefitnessition #policefitness #thinblueline #fitcop #lunchtime #acaibowl #sim#simplyjuicedken #simplyjuiced #switchitup #shithitthespot
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When you wake up ready to kick today in the ass, but the day has other ideas. • • • #pol#policefitnessition #policefitness #fitcop #riseandgrind #thinblueline #kicktodayinthejugular #stayready
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💥CAPTION CONTEST💥 • • It has been a while since I’ve done one of these so let’s have some fun today. There is only 1 rule. Caption this photo of Ofc. @bga@bgaines_714 going for a ⚡️ride for your chance to win. I’ll pick 2 of my favorite entries and you guys will vote for the winner in my story tomorrow. Winner receives a Police Fitness & Nutrition water bottle and 2 PFN #stayready wristbands. Picture Courtesy: @bgaines_714 • • #policefitnessnutrition #thinblueline #captioncontest #coplife #rideonthelightning #tasertasertaser #giveawayfun
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Another quick go to while working the road are some hard boiled eggs. They are simple and easy to eat in your car and on the go. You can get them from almost any breakfast spot in the town or city you work in. 4 Grade A Large Eggs 280 calories: 18g fat 4g carbs 24g protein • • #pol#policefitnessition #policefitness #fitcop #thinblueline #breakfast #shifttip #breakfastonthego #stayready #letitrip #andleavewindowsclosed
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It has been quite some time since I worked to actually put on some weight. But the time has come. I’ve been hanging around 195 for a little too long. As I stand in my kitchen, conveniently holding my shaker cup in a flex position 🤐🤷‍♂️, I want to remind you guys that nothing will ever substitute real foods. It's just the truth. But that doesn't mean I don't love me a good protein shake as one of my meals when I am in a rush to start my 45-60 minute commute. Especially when I’m in a caloric surplus and getting all my meals the natural way is not always possible. It also doesn't hurt that I drink the absolute best tasting protein out there either. On the go, I just throw in 2 scoops of protein and 16 ounces of water. Shake and drink. If you count your macros, I'll post them below. Calories : (2 scoops) 277 Fat: 5g Carbs: 10g Sugars: 4g Protein: 48g • • • Shoot me over a DM with any questions or check out 1stphorm.com/PFN • • • #policefitnessnutrition #thinblueline #coplife #1stphorm #neversettle #proteinshakeofchampions #mealreplacement
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