message from the chief's office... - Spokane Police Department

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OFC. MARIE ROSENTHAL’S MONTHLY EXERCISE TIPS
During the past 7 ½ years that I have been a police officer with the Spokane
Police Department, I have been frequently asked diet and exercise
questions. Someone even suggested I write a book about Fitness for
Police Women! I was hesitant at first, but decided I could write a
monthly tip or two for our newsletter. Now is as good a time as any,
since its almost Spring!
I am sharing from my own personal viewpoints, training and experiences
that I have gained over the past 20 years. I began lifting weights
and running when I was 19 years old. Back then, I saw instant results,
but now I have to work twice as hard to get those same results!
This month is focused on starting a plan or adding to your current routine.
My trick is making my gym very accessible to me. Mine is in my
Marie Rosenthal
basement and I have acquired all the equipment I like to use, that will keep me motivated and
interested. For me, this includes a multi-station piece, free weights, a bench, smith-machine, and
three types of cardio equipment. A “must have” is a TV and stereo!
First plan: Make the commitment and plan to stick with it every day!! I know we all work different
schedules, but based on your personal schedule, get out of bed one hour earlier than you do
already. Sounds hard to do, especially if you are working these long 11 hour shifts, but you can
do it, and you will feel better. Grab a cup of black coffee, and get moving! Do a 1/2 hour of
cardio every day BEFORE you eat breakfast. You will burn more calories faster this way. Whether
it be on a stationary bike, Stairmaster, or whatever you may have—start out small and build at your
own pace. Work up to 1 hour if you can, but do not burn yourself out. On top of this, carry
around a water bottle and drink from it all day. You will be amazed at how that will curb your
appetite.
Do this for the first month, and in the next newsletter I will tell you more! Good luck & have fun!!!
TOTAL STATION TRAINING
By: Officer Teresa Fuller
There are many important tools police officers have to
help them do their jobs. One of them is the Total Station.
Similar to the survey equipment you see road crews using,
the Total Station is used at crime scenes to collect
data so that investigators can create scale depictions of
what happened at any given scene. It’s used for both
fatality crashes and homicide scenes, although it can be
used for any scene deemed necessary.
On February 12 th , Spokane police officers went
through a refresher course on the Total Station at
Northtown Mall. The “scene” was set up by Cpl.
Dave Adams and started outside with a vehicle
crash, then moved inside to a fictitious homicide.
Fortunately, there aren’t a lot of incidents where the
total station is necessary, so it’s important that the
officers trained on the system stay current with their
skills. Thank you to Cpl. Adams as well as to Northtown
Mall for helping make this training a success!
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