About Mader

This author has not yet filled in any details.
So far Mader has created 48 blog entries.

Gut Check Time

Police officers, firefighters and security guards have the highest rates of obesity of all professions, according to a Wall Street Journal analysis of data from the American Journal of Preventive Medicine. We all know some of the reasons that have contributed to the problem. Stress, lack of sleep, inactivity, and poor eating habits have all contributed to the this health epidemic.  


According to WebMD, a female is considered obese with a body fat […]

Stop Falling into the Holiday Season Trap

This time of year can be extremely difficult to stay fit.  The days get shorter and the sky’s are often times drab and gray.  Everyday it seems to get a little bit cooler. Even some of the most dedicated runners may take a second thought about getting out for their morning runs this time of year. In our facility, we have also observed that daily attendance in our classes slightly decreases as we get closer to Thanksgiving and […]

MADE Recipe: Strawberry Cheesecake Protein Shake


1-2 Scoops Graham Cracker UMP Protein Powder

2/3 Cup (about 8) Frozen Strawberries

1/2 Container (2.65oz) Kroger Non-Fat Vanilla Greek Yogurt

1 Cup Cold Vanilla Almonds



Blend all ingredients well.



1 Scoop: Calories 300, Fat 5.5, Carbs 35.5, Protein 29.5

2 Scoops: Calories 430, Fat 8.5, Carbs 40.5, Protein 51


Indian Clubs

Indian Clubsthe Secret Weapon for Tactical Operators, Combat Athletes and Serious Weight Lifters  



In our facility we have several pairs of, what is commonly called, Indian Clubs hanging on the wall.  I hate this analogy but they do resemble bowling pins. When someone new sees them for the first time they often joke about how we should be juggling them as our next activity. Indian Clubs, however, are no joke.  I call them a secret weapon because even though they are incredibly beneficial, I have only seen them once in […]

MADE Recipe: Banana Cream Pie Protein Shake

*Makes 1 Protein Shake


  • 3 oz Carbmaster Banana Cream Pie Yogurt
  • 8 oz Cold Silk Vanilla Almond Milk
  • 1/2 Medium Frozen Banana
  • 1-2 Scoops of Graham Cracker UMP Protein Powder (*Depends on if you are using shake as a meal replacement or a snack, see Nutrition below)


  1. Mix all ingredients well using a blender.


*Note the difference in calories with 1 scoop vs 2 scoops

1 Scoop: Calories 298, Fat 6, Carbs 34.5, Protein 26

2 Scoops: Calories 428, Fat […]

MADE Recipe: Egg Muffins

*Makes 24 Egg Muffins.


  • 1 Package (6oz) Cubed Ham
  • 14 Eggs
  • 1 Cup Fresh Kale (Finely Chopped)
  • 2 Cups Riced Cauliflower
  • Salt
  • Pepper


  1. Preheat your oven to 400 degrees and generously spray a muffin tin with cooking spray. Set aside.
  2. In a large bowl, whisk the eggs. Add in the kale, ham, cauliflower rice and season with a pinch of salt and pepper. Mix well.
  3. Divide the mixture between muffin tins and then bake until […]

The Benefits of the Jump Rope

For the tactical athlete, utilizing a jump rope in your warm-ups or as a workout all in its own, is a must. With all the fads in fitness, the constant influx of exotic equipment to help perform exercises, and the re-inventing of already established exercise techniques and methods, there is nothing more basic yet more effective to increase your fitness level than the simple jump rope. With a little training and practice you can master […]

The Ladder Method

One of the best ways to develop overall strength, power, and hypertrophy (muscle mass), in a quick and efficient manner, is by utilizing the Ladder Method. This method can be added to the beginning of a workout, as a workout in itself, or as a finisher to end your workout. It can be done with a traditional barbell, dumbbells, kettlebells, or with even with bodyweight.

Regardless of what equipment you use, the ladder system is simple. […]

Benefits of Sandbag Training for Tactical Operators and the Sandbag Madness Workout

Sandbag training has been around for good amount time now but I am amazed by amounts of Tactical operators that are unfamiliar. We strongly encourage you to explore sandbag training and integrate this great training tool into your current fitness program. I know that we have several different weights and sizes of sandbags at the training academy on Taylor Blvd.

According to the NSCA’s Essentials of Tactical Strength and Conditioning, “three critical components of tactical training […]

Filling in Strength Gaps with the Tactical Carry

According to NSCA’s Essentials of Tactical Strength and Conditioning “a tactical athlete must be ready to face any and all threats – physical, environmental, or psychological. Thus the key requirements for a tactical athlete are physical fitness. Unless tactical athletes are in top condition, their ability to protect and serve others is limited.” As a TSAC (Tactical Strength and Conditioning) facilitator, part of our job is assessing the specific physical task of police officers and […]