The Firefighter Super Shake

This Super Shake provides you with more nutrition in one gulp than most of your coworkers take in all day. Just blend all the ingredients together for 60 seconds, pour, and drink. (Don't worry; it tastes good.)

1 CUP GREEN TEA This no-calorie beverage has been shown to boost metabolism.
1 SCOOP CASEIN PROTEIN Because casein is a type of milk protein that's slow-digesting, it'll provide a steady supply of protein to your muscles for hours.
1 TBSP GROUND FLAXSEED Flaxseed is a healthy fat that's been shown to lower LDL cholesterol, triglycerides, and blood pressure in lab animals. Buy it preground at a health-food store.
1/2 CUP FROZEN RASPBERRIES, BLUEBERRIES, BLACKBERRIES, OR STRAWBERRIES Packed with disease-fighting anti-oxidants, these fiber-filled fruits are four of the best foods known to man.
1 TBSP MIXED NUTS Research shows that adding one or two handfuls of nuts to your daily diet reduces your risk of heart disease without leading to weight gain.
1 TBSP GREENS+ (Plus)The nutrient equivalent of six servings of fruits and vegetables a day, it's the best-kept secret in supplements.

Be Safe
JC

LODD

It is with great sadness and a heavy heart that I announce the death of fire fighter Marty Hauer, a member of Kent, WA Local 1747.

Marty was a friend, fellow instructor and and an IAFF Peer Fitness Trainer (PFT). Marty devoted his entire career to the promotion of health and wellness and advocated for early detection, succumbed to cancer. He spent the last five years on the development of a regional wellness center designed to serve many fire departments in the Seattle, Kent and Tacoma areas.

Ironically, Marty contracted a rare form of cancer that was not detected in pre-screening. As he battled with his illness during the past few months, he continued with his service to the IAFF -- as recently as two weeks ago when he staffed the IAFF Wellness Fitness Booth at the Phoenix Health, Wellness and Fitness Symposium.

Marty always held that early detection through annual medical and fitness evaluations is key to fire fighters health and safety. He always said, “The issue here is why go to the doctor and learn you’re very sick when you can go to the doctor and keep from getting very sick. With each win is another chance at life.”

Marty was a special guy, a devoted husband and a loving father.

Contributions can be sent directly to the Kent Firefighters Foundation in his name:

Kent Firefighters Foundation
P. O. Box 954
Kent, WA 98035


So long my friend. I’ll miss you.

JC

FEAR

Overcoming fear is a key to self- knowledge. One must welcome fear confront it, and become familiar with it. Consistent confrontation with the unknown familiarizes one with fear.

Most people follow the same recipe avoiding the unknown, eluding the inner conflict we all so desperately need.

These battles are required by virtue of evolution, and can be found in the gym, society or when fighting the red devil.

The location is irrelevant because the conflict is always within. Internal struggles are not won at another’s expense.

We lose when we defeat ourselves.

Don’t live the answer everyday!