Qld Police Games Magazine 14/15

Events The Qld Police & Emergency Services Games Brisbane from 17th – 25th October 2015

AP&ES Games Sunshine Coast 2016

2015 VOL 1

CONTENTS Message from the President ........................................................... 3 Games Manager Report .................................................................... 5 Baker to Vegas Relay .......................................................................... 9 Super Saturday ..................................................................................... 15 Clay Target Shooting .......................................................................... 21 Equestrian .............................................................................................. 27 Saving (Equine) Lives .......................................................................... 29 Adopt a Horse .................................................................................. 37 HEALTH & FITNESS Chia the Superfood ............................................................................ 41 AP&ES Games 2016 Info................................................................... 45 Strength & Cardio Training ............................................................. 47 World Games ...................................................................................... 53

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A MESSAGE FROM THE PRESIDENT PRESIDENT’S REPORT

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elcome to 2015, I hope you and your families had a very happy and healthy Christmas and New Year, and I hope you all enjoyed your gift from us.

This year is going to be a very exciting and busy time for the QPSA. The Qld Police and Emergency Services Games are being held in Brisbane from 17th – 25th October 2015 and preparations are well underway for the 16th Australasian Police and Emergency Services Games being held at Kawana on the beautiful Sunshine Coast in October 2016.

I would like to take this opportunity in welcoming all our new members to the Association. The Committee have been conducting presentations to all the new Recruit Intakes and this certainly has proven positive in enhancing our profile.

We are also giving away a water bottle to all new members, and these can also be purchased for $5 each by contacting one of our committee. For anyone interested in becoming members you can find a membership application in this journal or on our website www.qldpolicesport.com I wish you all every success in your upcoming sporting ventures.

Rebecca Dale President QPSA

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Introducing the Queensland

GAMES MANAGERs POLICE GAMES MANAGERS The QPSA would like to introduce the Games Managers for the upcoming 2015 Qld Police and Emergency Services Games and the 2016 Australasian Police and Emergency Services Games. Acting Senior Sergeant Brett Price is the Games Manager and Sergeant Greg Croft is the Assistant Games Manager.

The 2015 Qld Police and Emergency Services Games are being conducted in the Brisbane area from 17th – 25th October 2015.

This is a perfect opportunity to get your team ready and your fitness levels improving in any of the 35+ sports to be offered. Once again registrations will be online through the QPSA website

www.qldpolicesport.com.

Further information and details about registering will be advertised on the website and through email in the near future.

Please feel free to contact either of the Games Managers via email Brett – Price.BrettA@police.qld.gov.au Greg – Croft. GregE@police.qld.gov.au

Introducing the 2016

Australasian Games

The 2016 Australasian Police Games

If you haven’t already heard, Queensland are hosting the 2016 Australasian

Police and Emergency Services Games at

Kawana on the beautiful Sunshine Coast. The dates for this event are 8th – 15th October 2016. We are anticipating in excess of 3000 competitors and the atmosphere will be second to none.

If you’ve never attended the Australasian Games, this is the perfect opportunity to get involved. You don’t need to be a super athlete, you just need to participate.

Additional information about these games can be found on

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www.apandesgames.com.au

www.qldpolicesport.com

Baker to Vegas Relay Queensland Police to challenge the 30th Baker to Vegas Relay.

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kilometres of roads, 20 stages, 10,000 runners, guests, family and support staff.

Scorching days and freezing desert nights. Blood. Sweat. Pride.

Honour‌ That is what the world’s most prestigious and unique law enforcement foot race is all about.

Starting in Baker California and ending in Las Vegas, Nevada, law enforcement officers from around the globe battle it out every year for the chance to win the coveted trophy.

(Bakervegas.net) In March 2015, 33 current, retired and partners of Queensland Police Employees will once again challenge this gruelling race. This will be the fourth time Queensland Police have accepted the invitation to participate in the race which has been held annually since 1985.

Over the last 30 years the race has undergone many changes to the start and finish lines the actual course and the very strict rules and guidelines of the race.

Initially the brainchild of Chuck Foote, General Manager of the Los Angeles Police Revolver and Athletic Club, Inc. (LAPRAAC) and Larry Moore, LAPD Athletic Director who drove the course and over those long stretches of highway came up with the name for the race and its basic format.

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he first stop was Baker, California, where a visit with the Baker High School principal secured a home for the starting line. It was followed by a whistle stop in Shoshone and then came Pahrump, Nevada, the halfway point to the race.

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Each of our 20 runners will have a support team The welcome the runners receive in Pahrump — with coffee, water, cookies a great introduction of each runner as they pass through the town in the middle of the night makes Pahrump a pivotal part of the Baker to Vegas Relay story.

In 1985 the first Challenge Cup Relay start line was located on California Highway 127 in front of Baker High School. The finish line was on Nevada Highway 160 at the 119 miles away and just 13 miles short of Las Vegas.

At the conclusion of the first race all 19 teams, around 400 people gathered at the finish line standing in the desert next to a camper parked along the highway and talked about coming to the 1986 race. The 1985 Winning Team was the LA Police Central Area who completed the race in 14:16:47.

The 2015 race will begin on March 28, 25 miles north of Baker, California (CA) on Highway 127 to Shoshone CA; then northeast on Highway 178, across the state line into Nevada on Highway 372 to Pahrump Nevada, then southeast on Highway 160 to the finish inside the former Las Vegas Hilton. Teams are scheduled to run in eleven flights, depending upon their ability, with flights starting hourly from 9:00 am to 5:00 pm.

Our runners can expect to experience temperatures ranging

from well over 40c during the day to sub zero at night as they cross Death Valley. Queensland last participated in 2013 where nearly 800 runners were treated for dehydration with 32 admitted to hospital and 14 airlifted for further treatment.

Each of our 20 runners will have a support team and follow vehicle manned by team mates behind them every step of the race.

The support team will provide food, water, encouragement and monitor the runner for signs of injury or dehydration. The support team must also keep a log of each runner’s race time and any unexpected delays encountered during the race.

The logistics and planning for a race such as this is enormous with planning and fundraising starting two years out. Team Captains Chris Bird and Steve Gollschewski have constant communications with the US to organise, on-ground support, accommodation, vehicles, radios, hi-vis tabards, race plans amongst many other things.

On Sunday March 29 eight hours after the last team finishes, an Awards Ceremony will be held in the Hilton Hotel Convention room for over 6000 runners and support personnel; several thousand family members and friends; and almost a thousand race volunteers.

www.qldpolicesport.com

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Baker to Vegas Relay 30th Baker to Vegas Relay continued..

Over 145 VIP law enforcement dignitaries, chiefs of police, agents— in—charge and sheriffs will be in attendance.

Over the last 29 years that the Baker to Vegas Relay has been run, hundreds of thousands of law enforcement personnel have made their way across the desert.

The original ideals of the race continue: teamwork, camaraderie, physical fitness and competition.

The event has expanded in many ways — most notably in entries and categories. The number of teams has grown from the first 19 teams in 1985 and is now limited to 270 teams.

As a result of this growth the race

has flourished. Today it is the largest law enforcement event of its kind in the World with teams participating from law enforcement teams throughout the United States, Calgary Canada, Berlin and Hamburg Germany, Wales, UK and our team representing the Queensland Police Service, Australia. The Baker to Vegas Relay is truly a National and International event.

The Queensland team is honoured to be invited to participate in this great event and are grateful to all their supporters and sponsors especially the Queensland Police Sporting Association for their continued assistance.

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Gallery from our family event:

Super Saturday

Our Super Saturday is always a hit with participants and Families. The day offers a multitude of events as well as fun activities for the kiddies.

Events include: Kids Triathlon, Basketball, 3 x 3 Basketball, Tennis, Cross Country, Indoor Soccer and Touch Football.

Families can unwind while the children have their faces painted, climb on the rock wall or jumping castle and enjoy the music BBQ and Sausage sizzle. www.qldpolicesport.com

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Super Saturday S

uper Saturday was held on the 6th December 2014 this year and not during the usual September month. This was due to a number of factors.

Firstly, the Police Academy was in a form of recession as we had no recruits doing training. This is the first time I can recall this ever happening in my time here. Secondly there was the staging of G20 in November which was a massive drain on resources and staffing from around the state.

So it was decided to have SS in December. The date chosen was an in between of Qld Police games years so it was expected that numbers would be down but this was still a

chance for the Sporting Association to give back to its family members.

My offsider James Owen and I decided to go with the usual sports of interest. Kids’ triathlon, touch football, indoor soccer and 3 v 3 basketball. I organised a couple of jumping castles from the Inala PCYC and a big slide for kids. Despite the intermittent weather the kids had a great time on the rides.

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he kids’ tri was again well organised by James Owen and ably assisted by many volunteer recruits from intakes 3 and 4 /2014. There were 39 entries on the day right through from 5 years – 12 years of age. All the

kids had varying distances which they had to swim from 25m up to 200m depending on age. The bike was from the pool area up to the roundabout at the administration building area and back. This equated to a 1km turnaround. Again depending on age kids covered between 1km and 3km. The run leg was down to the Academy running track and again distances varied from 1 lap up to 3 laps (age related). The grandstand finish was on the oval. All kids’ tri finishers received a medal/ free sausage/drink bottle and bag of chips. Well done kids and parents.

Super Saturday

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he touch football was organised by Mark Ruggeri and Lester Brooks. There were 4 teams in all with 3 recruit teams and 1 staff team. All teams played each other in a round robin format over 20 minute matches with the two leading teams playing each other for the Gold medal match.

The staff team (Amalgamated) were far too strong on the day winning quite easily in end by 8-2. Thanks to Ruggsy for his organisation skills and to the referees for the day despite a little mishap to Brian everyone had a great day.

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he indoor soccer started with 4 teams. Three recruit teams and a staff team from the Academy. A round robin format was used and each team played 14 minute games. The top 2 teams at the completion of the round robin then played each other in the final. Recruit Squad 46 played against the staff in the final with both teams exchanging goals early it was the superior fitness of the staff which decided the outcome. The staff team held on for a 3-1 victory. The game was played in friendly rivalry with both teams having chances at the death. Well done teams.

Gavin De La Cruz from the Academy organised a 3 v3 basketball match up on the outside/indoor courts at the Academy. With his music pumping and plenty of children playing some fantastic stuff Gav had his 40-50 charges moving on the courts for a good 4 hours. There were no winners or losers just everybody having a good time.

Well done Gav. Trevor Wendt QPSA Treasurer

Children of all ages enjoy the Event 13

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Clay Target Shooting New Members Wanted!

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he sport of Clay Target Shooting (Trap and Skeet) is catered for within the QPS, with the Queensland Police Clay Target Club (QPCTC) being reformed in 2005. This club was formerly known as the Queensland Police Gun Club which had been established in 1981.

If you have a passion for clay target shooting, join our amazing team

The sport has a National Championship which is held annually and is hosted by a state across Australia and New Zealand. The sport of Clay Target Shooting is one

of the original sports of the ANZPES games, which is held every second year, and in 2016, Queensland will host both competitions.

In 2005 at the Caboolture Clay Target Club the QPCTC held its inaugural meeting, commencing with eight members. The idea of the club was for the members to fundraise and travel as a team to compete in the Australasian Police and Services Clay Target Championships.

Clay Target Shooting cont..

In 2006 the club commenced their fund raising, holding their first annual 2 day shoot, which was open to members of the open shooting fraternity. This shoot was successful, and the QPCTC was on its way to establishing itself in the wider community, not only promoting the sport, but positively promoting the QPS to members of the community who shared a common interest.

Members compete as individuals, however there are two team events up for grabs, with the prestigious Team Trap trophy and Team Skeet trophy up for grabs annually. After commencing as a club in 2006, the club has won the Team Trap Trophy three times, in 2008, 2010 and 2013 and the Team Skeet Trophy twice in 2012 and 2014. Dominating the last ten years at these championships.

That same year, the team travelled to Bendigo to compete in the annual National Championships, sharing some success in the championships.

More importantly the QPS again had a team to compete in the two team event competitions, something lacking for the previous 5 years.

Success has also been achieved in the ANZPES games, with Club member Richard WILDE winning the prestigious National High Gun medal in 2014 at the Bendigo Gun Club.

Since the early and modest start to the reformed club, the QPCTC has since travelled to Canberra, Bendigo, Adelaide, Coffs Harbour, Evandale (Tas), Rangiora NZ, and has also hosted the championships at Kingaroy (2009).

The club has also grown from a modest 8 member team to now sending approximately 22 members to the annual competition. The club members are spread from Cloncurry to the Gold Coast, Barcaldine to Mackay and everywhere in between.

With the club hosting their own annual two day shoot, the QPCTC is now entrenched in the mainstream Trap shooting community, with the club now affiliated with the State and National bodies, Since 2008 the club has taken on the role of supporting “Junior Trap” shooting in Queensland. The QPCTC is well respected in the wider Clay Target community with the club co-hosting the “Commonwealth Championships” in 2014, one of the Australian Clay Target Association major Competitions.

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Clay Target Shooting cont..

The club is facing a major challenge in coming years, with the membership dwindling of current QPS employees. The club is aging and a number of the members have retired in the past five years, with two more members reaching the magic age of 60 this year. If you are Clay Target shooter, a member of the ACTA, and an employee of the QPS/ PSBA you are welcome to inquire about membership to the QPCTC. The club insists that our members are also members of the QPSA and also fundraise heavily to attend the annual championships.

If you require further information email/contact Scott Prendergast at Cherbourg station (41795555) or Gary Brown at Wondai station (41685211) for further information.

Equestrian 2015 Equestrian Event This year the Equestrian will be competed at the

The Qld Police & Emergency Services Games will be conducted in October this year.

The Qld Police Sporting Association is responsible for conducting the Queensland Police & Emergency Service Games. These games were originally held on a yearly basis until the late 1990’s, and have since been held biennially, with the last Games conducted in 2013.

The Games are principally held to encourage sporting activities for all Queensland Police officers, however since 1998 other invited emergency service agencies and their immediate families have also been eligible to compete.

Qld State Equestrian Centre (QSEC) at Caboolture over the weekend of 17 & 18 October.

Disciplines will include Show Jumping, Dressage, Showing and Western.

A draft program will be available May 2015.

Equestrian Co-ordinator:

Sgt Karen Heit – Heit.KarenL@police.qld.gov.au

Class Co-ordinators are:

Dressage: Sgt Nicole Linton – Linton.NicoleS@police.qld.gov.au Showing: Snr Const Belinda Worthington – Worthington.BelindaJ@police.qld.gov.au Showjumping: Joanne Stephenson – Dept of Corrective Services – Joanne.Stephenson@dcs.qld.gov.au We are looking for a Co-ordinator for the Western Classes. We will also be looking for volunteers to pencil for Dressage Judges, Stewards for the Showing & Show Jumping.

Dressage including Freestyle classes will be Prelim – Advanced. However if you would like to compete at a higher class please let Nicky or I know as soon as possible so that suitable judges can be booked for the higher level.

Medals (1st, 2nd, 3rd ) rosettes and ribbons will be presented for all classes. There will also be the Susan Maxwell Memorial Trophy to be won.

It would be appreciated if you indicate your intention to compete and the classes. This will help us plan a successful event. It is only an indicator and your nominations will not be confirmed until the formal nomination process is completed.

Thank you for your interest and we look forward to seeing many returning and new competitors this year.

www.qldpolicesport.com

Saving boxing Lives From the age of 13, young Amanda Vella set out on a mission to save neglected, unwanted, slaughter-bound and mistreated horses.

Through determination and pure will her dream was realized and ‘Save A Horse Australia Horse Rescue & Sanctuary’ was established in 2001. In 2009, SAHA became a fully registered not for profit organisation.

SAHA has long accepted surrendered horses that are healthy but need a new home, however due to time, space and funding limitations they can only accept horses that are in immediate danger of being slaughtered or have been abused or neglected to the point where their life is under threat. The charity runs solely via donations and dedicated volunteers without any Government funding. Shifts run around the clock with live-in caretakers at the three locations, Gold Coast, Beaudesert and Tarampa in the Lockyer Valley in Queensland, Australia. Jennifer Malloch, her Daughter Lace Graves, Sandra Oniga and Michelle Lister are on deck across the three properties along with their trusted helpers. Volunteers are always on demand and many experienced horse people as well as horse lovers give their time to work various shifts and care for the horses. Vets are also on standby and Foster carers assist with transitioning horses to new homes.

The charity has an astounding following via it‘s Facebook page with many members logging in to catch up on their favourite rescues progress or to watch the heart-stopping videos and photos posted daily.

Jennifer commentates and soothes with her calm, reassuring tone, engaging her dedicated audience in life at the sanctuary and in the lives of the horses. From arrival to departure, fans can follow along the journey and all it brings, mostly success but sometimes also heartbreak and loss.

Horses come into SAHA care from a variety of backgrounds. From the broken down Thoroughbred that didn’t make the racing cut or retired from injury to the emaciated mini-pony or rejected foal. Saha takes the next needy horse that needs help, without bias or discrimination. Save a Horse Australia walks in when the world walks out on these beautiful souls.

Saving Lives

As well as working with private surrenders or the RSPCA, Amanda visits sale yards and buys rejected horses for a few hundred dollars. After rehabilitation they are re-homed on lifetime contracts and their progress is checked every six months. Amanda explains that a lifetime contract means the horse cannot be on-sold. If the new owner cannot care for their rescue for any reason in the future, they are returned to SAHA to ensure the horses future and safety.

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Saving Lives

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Save a Horse Australia Volunteers on Rescue Horses

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Do you love horses and live in the Beaudesert, Lockyer Valley, Gold Coast or Bayside areas? Be part of our SAHA team and help rehabilitate a horse!

What is involved in being a foster carer?

Caring for one of our special rescue horses is an important and rewarding journey. You will need to be committed and reliable to the life that is in your care. The requirements for each horse will vary depending on the condition the horse is in and the issues or illness they have. We do our best to match the horse with the carer’s abilities and confidence levels.

The carer will be required to sign a liability waiver and a carer’s contract and agree to keep the horse in accordance with SAHA’s code of conduct and report to the Field Officer. We will come and meet you in person and inspect your property before sending a rescue horse to you.

What are the expenses involved?

All expenses relating to the rescue horse are covered by SAHA. If the carer has to pay for something out of their own pocket, SAHA will reimburse them.

What is the selection process?

Foster carers must live in south east Queensland and we prefer a property to be within a one hour drive of the Gold Coast. This is so that we can get to you quickly if there is an emergency and also so that we can use our amazing team of specialist vets, farriers and equine therapists.

How long will the horse be under my care?

Every horse is different. All our horses stay with us until they are fully rehabilitated. This may be a short time or a very long time – it depends on the horse’s needs.

Can the horse be returned if I can no longer care for it?

Yes. The contract that you sign will be as a foster carer only. If the carer feels that they cannot care for the horse 100%, providing the care necessary, then the horse is to be returned immediately.

If you think you have what it takes to be a loving foster carer to one of our special horses, please fill in the form on our ‘Foster A Horse’ page on our website and we will contact you as soon as possible.

www.saveahorse.org.au/foster-a-horse PLEASE NOTE: *FOSTER CARERS MUST BE EXPERIENCED *FOSTER CARERS MUST LIVE IN THE GOLD COAST, BEAUDESERT, TAMBOURINE, JIMBOOMBA, LOCKYER VALLEY OR BRISBANE BAYSIDE AREAS. www.qldpolicesport.com

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Proud sponsor of the 2015 Qld Police & Emergency Services Games

Contact us today for our exclusive Police Games special offers Travis Eddie | Sales Manager - QLD 0427 594 514 | travise@blackchrome.com.au P 08 8351 5955 | F 08 8351 5966

www.blackchrome.com.au

The Magical Powers of

Chia Superfood Nutrition and Supplements - Chia

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he Chia seed originated in Mexico and is actually a cousin to the mint family. The Aztecs prized these crops and used them as currency. They also used Chia to sustain them on long journeys. Chia was grown and used as a food source as far back as 3500 BC. The word chia is derived from the Aztec word chian, which means both “strength” and oily.

than oatbran, plus Vitamins A, B12 & C. Chia contains complete protein as well as having 5 times more calcium than milk.

instance, Chia is the highest known plant source of Omega-3 EFA’s and has 8 times more than salmon.

It has powerful natural occurring anti-oxidants and is also a great source of 18 amino acids.

When soaked in water for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. That doesn’t sound good, but researchers believe it actually slows down the rate at which digestive enzymes turn carbs into sugar, making it

Chia is a nutrient dense whole food. It’s not processed,

and others with blood sugar issues.

This little wonderfood has so many

Chia seeds are an ancient super food that has been used by the Mayans, Aztecs and Incas. In fact, Chia means “strength” in the language of the Mayans, and was considered running food because messengers could run all day with the help of these tiny seeds

This amazing little food also boasts to contain: Potassium, Phosphorous, Folate, Zinc,

manipulated in any way

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The Magical Powers of

Chia Superfood

Cont...

Nutrition and Supplements - Chia cont

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hia is hydrophilic and can absorb more than 12 times its weight in water.

This makes it helpful in maintaining body hydration, something that is especially beneficial for athletes who need to remain hydrated during races and endurance activities.

Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds.

Things to look out for to let you know you’re getting enough: ■ More energy ■ Better concentration ■ Aches & pains gone ■ You look & feel GREAT! ■ Less Mood changes ■ You feel happier and healthier.

For best results it is recommended to have a teaspoon full of the black and white Chia blend -found in the health food shops in a water bottle three to four times a day. It forms a slight Gel like texture that is easily adapted to. ©

Chia relieves, or in some cases obliterates, PMT as well as giving a lift in energy. It can aid with sleep disturbances and back pain and some say it has improved the appearance of skin.

Chia seeds are the highest source of the essential fatty acid OMEGA 3, which makes them a high anti- inflammatory source. A proven aid to the aches and pains of getting older or old injuries, and with the pain associated with arthritis. Other ailments that benefit from high OMEGA 3 are, high blood pressure, high cholesterol, heart disease, type 2 diabetes, eczema, psoriasis, Crohn’s disease and others. Chia seeds high fibre content is also great for constipation especially that associated with the side affect of medications.

Chia seeds are not a cure all for any disease, however, they are a highly nutritional food that helps us to maintain not only good health but also many ailments and diseases we suffer from in our modern world. Fatigue is a main concern for many these days with long hours at work and not enough time spent with our loved ones and friends due to lack of energy which in turn leads to a lack of motivation. The nutrition in Chia seeds gives us more energy during the day and more importantly at the end of the day when we need it the most. This is not jumping out of your skin type energy like you would associate with caffeine rather, a slow release energy better sustained throughout the day.

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Health

Strength Training

Fitness

Strength Training Tips Muscle mass naturally diminishes with age. If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body, but strength training can help you preserve and enhance your muscle mass — at any age. Resistance training increases muscle strength by pitting the muscles against a weight or force.

Different forms of resistance training include free weights, weight machines, resistance bands and your own body weight.

The beginner should consider training two or three times per week to gain the maximum benefit.

Here are some tips from Casey Williams the renowned Powerlifter :

1. Get moving.

“Big moves are an invaluable way to increase strength and lean muscle.”

For gaining size and lean muscle, Williams recommends focusing on four main exercises — squat, bench press, deadlift and overhead press — which aren’t just for powerlifters, he says. “Big moves are an invaluable way to increase strength and lean muscle.” And there’s science to back that up.

Research shows that compound moves, such as the squat, recruit multiple muscle groups and elicit a larger hormonal response, making them more effective for building strength and muscle than isolated movements, like the leg extension. As for rep range, Williams recommends five or fewer repetitions for strength and six to 12 repetitions for gaining size.

Health

Strength Training

Fitness

2. Be free.

It’s not just the moves that matter most; equipment also plays a role. Williams advocates free weights over machines. When it comes to exercise machines, his best advice is to avoid them all. In one study, which compared the performance of free weight users with the progress of another group using exercise machines, those using free weights outperformed the machine users, showing marked improvement in strength and balance.

3. Eat up.

Packing on muscle usually calls for the consumption of additional calories, but it’s important to focus on quality over quantity. According to the Department of Medicine at University of Washington School of Medicine, the diet for an athlete or exerciser shouldn’t deviate from that of a healthy individual except in the overall amount of food. By avoiding processed foods, refined sugars and alcohol, and opting for lean protein, complex carbohydrates and healthy fats, lifters can adequately fuel their body to make gains in the gym.

4. Shut down.

It’s the combination of work and rest that will lead to results.

Finding the exercise sweet spot can be a challenge. Too much exercise will result in overtraining, increased risk of injury and halted progress. On the other hand, too little exercise can make building muscle an uphill battle. It’s the combination of work and rest that will lead to results. Creating a training plan that allows for a day off between workouts is one method Williams recommends for beginners. More experienced lifters may be able to sustain a training plan that includes more workouts each week. But even then, Williams suggests a deloading phase every four to six weeks. This phase includes a reduction in the amount of weight during training sessions.

Williams also points out that insufficient sleep can drastically affect performance in the gym and cause a strength training plateau.

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Health Cardio Training

Fitness

Cardio Cardiovascular exercise, also called cardiorespiratory exercise, involves movement that gets your heart rate up to improve oxygen consumption by the body. An essential part of every exercise program, cardio not only helps you lose or maintain weight, it helps you build endurance so you can remain active for a longer period of time.

Examples of cardiovascular exercise include: ■ Brisk Walking ■ Jogging/Running ■ Swimming ■ Cycling ■ Stepping ■ Aerobics Classes ■ Using a Cross Trainer ■ Dancing ■ Crossfit ■ Zumba ■ Surfing

Benefits of cardiovascular exercise

■ Increased bone density ■ Reduced stress ■ Reduced risk of heart disease and some types of cancer ■ Temporary relief from depression and anxiety ■ More confidence about how you feel and how you look ■ Better sleep ■ More energy ■ Setting a good example for your kids to stay active as they get older

Combine your training with adequate fluid intake of 1-2 litres of water a day and a diet of fresh vegetables and fruit, 2-3 serves of protein and whole foods for a leaner, stronger, healthier you.

MEET. COMPETE. JUNE 26 — JULY 5, 2015

Compete against your peers from around the world in a test of fitness and in the spirit of fun. Open to active and retired sworn law enforcement and fire service personnel, the World Police & Fire Games celebrates the athleticism and camaraderie of our worldwide First Responder community.

You don’t need to be an Olympian to compete – you only need the spirit and the passion to take on the world in your chosen sport.

MEET THE WORLD. BEAT THE WORLD. For more information on registration, sports, venues and all things Games related, please visit:

FAIRFAX2015.COM REGISTER TODAY.

MEET. COMPETE. JUNE 26 — JULY 5, 2015

Compete against your peers from around the world in a test of fitness and in the spirit of fun. Open to active and retired sworn law enforcement and fire service personnel, the World Police & Fire Games celebrates the athleticism and camaraderie of our worldwide First Responder community.

You don’t need to be an Olympian to compete – you only need the spirit and the passion to take on the world in your chosen sport.

MEET THE WORLD. BEAT THE WORLD. For more information on registration, sports, venues and all things Games related, please visit:

FAIRFAX2015.COM REGISTER TODAY.

Compete against your peers from around the world in a test of fitness and in the spirit of fun. Open to active and retired sworn law enforcement and fire service personnel, the World Police & Fire Games celebrates the athleticism and camaraderie of our worldwide First Responder community.

You don’t need to be an Olympian to compete – you only need the spirit and the passion to take on the world in your chosen sport.

MEET THE WORLD. BEAT THE WORLD. For more information on registration,

MEET. COMPETE. JUNE 26 — JULY 5, 2015

sports, venues and all things Games related, please visit:

FAIRFAX2015.COM REGISTER TODAY.

Compete against your peers from around the world in a test of fitness and in the spirit of fun. Open to active and retired sworn law enforcement and fire service personnel, the World Police & Fire Games celebrates the athleticism and camaraderie of our worldwide First Responder community.

You don’t need to be an Olympian to compete – you only need the spirit and the passion to take on the world in your chosen sport.

MEET THE WORLD. BEAT THE WORLD. For more information on registration, sports, venues and all things Games related, please visit:

FAIRFAX2015.COM REGISTER TODAY.

MEET. COMPETE. JUNE 26 — JULY 5, 2015