Patrick McLean is a 47 year old Tulsa Police Officer and has been a part of Fit First Responders since May of 2015. Patrick’s favorite part of FFR are the coaches because of the positive message they have and the vision they have for the program. The new family he has...
Lemon and chicken marry with fragrant oregano in this recipe for slow-cooked chicken thighs. Lean chicken thighs are complemented by a refreshing Greek salad to make a delicious low-carb lunch. Ingredients: For the chicken 4 bone-in (4 ounces or 115 grams each)...
THE WINNER IS: MICHAEL MCCLENDON At the age of 39, Michael McClendon is the first winner of the Fit First Responders 25 Week Challenge. Michael is a Tulsa Firefighter/EMT-Paramedic for the city of Tulsa. After 25 weeks of the FFR Challenge, Michael was the winner of...
Frozen meatballs are a great way to prep an easy dinner when you don’t have anything else planned. These are healthier than the traditional version. Ingredients: 2 pounds 100% Ground Turkey Breast 1/2 cup Unseasoned Breadcrumbs 1/2 cup Carrot 1/4 cup Onion 2 Eggs 1...
Heather Weakley (age 32) and David Weakley (age 34) met each other when they started the Tulsa Police Academy in 2005. They were married in 2007 and have one son, Brock. They are both Corporals with the Tulsa Police Department. Heather is a member of the Incident...
Anna Cowdrey has been a Police Officer with the Tulsa Police Department for 26 years. She doesn’t know what brought her to Fit First Responders the day she came by to ask about this 25-week challenge, but it goes on the top of the five greatest moves she has ever...
Time to break out the crockpot. Char siu, a sweet and savory Chinese barbecue, cooks up extra tender and juicy. Ingredients: 1/4 cup lower-sodium Soy Sauce (certified gluten-free if necessary) 1/4 cup Hoisin Sauce (certified gluten-free if necessary) 3 tablespoons...
Craig Coats is a 40 year old Firefighter with the Tulsa Fire Department. He has been with them for 9 years and has been a part of Fit First Responders since May. He registered late but has completed at least three workouts every week including the first. Craig’s...
Dave Pyle is a 37 year old police officer and has been a part of DSD since May 2013 and Fit First Responders since April, 2015. Dave’s favorite aspect of Fit First Responders is that his strength and conditioning just keep getting better. The results Dave has seen in...
Clean eating goes low carb with this simple caprese chicken. Ingredients: 2 skinless, boneless chicken breasts (6 ounces each) 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 pounds broccoli, chopped 2 cloves garlic, minced 1 Roma tomato, sliced 2 sprigs basil, leaves...
