Kevin Tjelle's in season workout program

Kevin Tjelle's "Body For Life" diet philosophy

Name: kevin tjelle
Fire Department: dekalb ill
Age: 49
Position: captain
Sport: love em all
Hobbies: flying, hanggliding, skiing(both) training.

ktjell@yahoo.com
My achievements over the years.I started out in the Fire Fighter Combat Challenge, but that training lead me to compete in many different events in the off season.
-21 regional wins FFCC
-Fastest recorded time over age 43
-4 top 3 finishes at worlds FFCC
- World title in World's Toughest Firefighter
-World title and 2 world records World Police and Fire Games (WPFG) TOUGHEST COMPETITOR ALIVE
-Tackle The Tower high rise climb for firefighters in full turnouts and scba. 5 titles.
-Gold medal singles open and Gold medal in mixed doubles national Toughest Competitor Alive.

My fitness goals are to sta at the World class level as long as I can. I love competing at these events and I love being able to be at the top of my game at this age. All I do in the training relm is very job specific. We rely on strength, endurance, power or speed strength, and very efficient anaerobic cardio conditioning. My training targets all of the above. Also for all you males out there, High Intensity Interval training is the bodies best way to elevate testosterone levels naturally. At 49 that is key. On a lighter note, the conditioning allows me to play hard in the areas of my hobbies pain and injury free. A great benefit. I used to water ski competitively and show ski. It is great to get behind the boat and be able to pull as hard or harder today as when I was 25, or go after a steep and deep run out west.

As for nutrition, my baseline is right out of Body For Life by Bill Phillips. It works and it is truely a life model. I just adjust my nutrient profile to support the needs of my current training demands. I use glutimine, creatine, and vitimains. I also use a joint fuel product during the hard cycles.

Name: Ted Overcash
Fire Department: Minooka, IL
Age: 58
Position: Firefighter paramedic
Sport: Firefighter Combat Challenge
Hobbies: Fitness, Outdoor Activities

ocash@comcast.net
I have been competing in the Combat Challenge since 1994. I was unable to complete my first one, in 2002, despite having locally advanced prostate cancer, I won the Grand National Championship. I competed in six Challenges in 2003, my first one 11 weeks after surgery.
I plan on competing as long as I am physically able to and I am looking for a PR in 2004.
I try to eat a balanced diet that is low in saturated fat. My supplements include soy protein, a multiple vitamin, flaxseed oil, fish oil, vitamin E, selenium, and creatine when I am competing.

Name: John Kachanuk
Fire Department: Havana, Illinois
Age: 38
Position: Chief
Sport: Weight lifting, running, Basketball, football
Hobbies: Motorcycling, restoring my 1968 Caddy, and hanging out with my family

fire@gallatinriver.net
My achievements so far are the fact that I have maintained a workout routine for 19 years, with that in mind I was able to advance in the power end of lifting and at the age of 37 I reached 385 on the bench press. In the fire service I believe that you need to be in top shape, not only physically but mentally as well. Weight training keeps me fit so if the need every arisies that I need physical strength I have it, it's the I can do this attitude instead of the I wish I could do it attitude, which is where the mental attitude comes in. I cycle on and off protein powder and watch my carb intake, because my family, at least my brothers and father, are all over weight, I have more than one reason to keep in shape, but the driving force is that I feel much better and I am able to do phyically what I want. I look forward to continuing a life of fitness and health.

Name: Shawn Marmion
Fire Department: Champaign Fire Department, Champaign Illinois
Age: 45
Position: Lieutenant
Sports: Cycling, Running, Triathlon
Hobbies: Cycling, Running, Swimming, play with my dogs

marmions7@aol.com
ACHIEVEMENTS:
1994 IDIANAPOLIS POLICE AND FIRE GAMES BRONZE MEDALIST, CYCLING ROAD RACE
1998 ILLINOIS CRITERIUM GOLD MEDALIST
2001 WORLD POLICE AND FIRE GAMES CRITERIUM GOLD MEDALIST
2004 SPIRIT OF RACINE HALF IRONMAN 4HRS 54 MIN QUALIFIED FOR NATIONAL HALF IRONMAN CHAMPIONSHIPS
2004 IRONMAN WISCONSIN 11HRS 26MIN.
GOALS:
FINISH COUNTRY MUSIC MARATHON 3:20:00
2005 WORLD POLICE AND FIRE GAMES CYCLING AND TRIATHLON MEDALS
QUALIFY FOR 2005 USAT CHAMPIONSHIPS
QUALIFY FOR HALF IRONMAN CHAMPIONSHIPS
WIN DUECES WILD DUATHLON
DIETARY HABITS, WOULD LIKE TO EVENTUALLY BE A VEGAN
NOW, FISH, CHICKEN LOTS OF FRUITS VEGETABLES, OATMEAL
MULTI VITAMIN,OCCASIONAL IRON, ACCELARADE, ENDUROX