Help and Resources for Officers

You are not alone. Sometimes we all need some help

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Financial help

Working for the state, it's easy to get in debt. On paper, you make 6 figures; in reality, you take home as much as the lady making your coffee. It's not the end of the world. Debt can be managed. We want to ensure you know, it's just money. It's best to work with the pros. Money can be stressful, but only when you ignore it or don't get help. Working with your bank may yield some great results.

Make a Budget. Period. 90% of officers joke, " Bro, I never check my bank". You should be checking it daily and making a sound budget. Don't get to the point where you might lose your job and find out you have no money.

CAHP Credit Union

Emotional Help

Let's face it. CDCR is not the best at helping its staff. Its ok to reach out for help. Don't make a mistake you can't undue. Your family and your friends need you. If you're reading this, I need you.

Here are some signs you might need to reach out:

-Taking naps after work

-Drinking alcohol daily

-Spending money you don't have

-Isolation from friends, family

Bluehelp

Free Workouts for Officers: Stay Fit, Stay Alive

As a correctional officer, your physical and mental strength are your armor. These no-equipment, high-impact workouts are designed to keep you sharp, strong, and ready for anything. Do them anywhere—home, break room, or yard. No excuses, just results.

1. The CO Power Circuit (20 Minutes)

Build total-body strength and stamina to handle high-stress shifts.

Push-Ups: 3 sets of 15-20 reps (modify on knees if needed).
Squats: 3 sets of 20 reps (keep back straight, knees over toes).
Plank Hold: 3 sets of 30-60 seconds (tight core, no sagging).
Burpees: 3 sets of 10 reps (full-body burner for endurance).
Rest: 30 seconds between exercises, 1 minute between rounds.

Pro Tip: Move fast but controlled to mimic real-world intensity.

2. The Shift Survival HIIT (15 Minutes)

High-Intensity Interval Training to boost cardio and quick reflexes.

30 seconds: High Knees (run in place, knees up).
30 seconds: Mountain Climbers (fast, keep core tight).
30 seconds: Jump Squats (explode up, land soft).
30 seconds: Push-Ups (max effort, keep form).
Rest: 30 seconds after each round. Repeat 5-6 times.

Pro Tip: Push like you’re chasing down a threat—full speed, no quit.

3. Core & Grip Strengthener (10 Minutes)

A strong core and grip are critical for control in tense situations.

Plank with Shoulder Taps: 3 sets of 20 taps (10 per side, no hip sway).
Dead Hangs: 3 sets of 20-30 seconds (hang from a sturdy bar or doorframe).
Bicycle Crunches: 3 sets of 20 reps (10 per side, slow and controlled).
Superman Hold: 3 sets of 20 seconds (lie face down, lift arms/legs).
Rest: 15 seconds between exercises.

Pro Tip: Visualize restraining a combative inmate—core tight, hands strong.

4. Stress-Busting Mobility Flow (12 Minutes)

Stay loose and resilient to avoid burnout and injury.

Cat-Cow Stretch: 1 minute (flow between arching and rounding back).
Hip Circles: 1 minute each direction (big circles, open hips).
Arm Swings with Lunge: 1 minute per side (step into lunge, swing arms).
Torso Twists: 1 minute (stand, rotate upper body, keep hips stable).
Repeat: 2-3 rounds.

Pro Tip: Breathe deeply to shed the stress of a long shift.

5. The Night Shift Wake-Up (8 Minutes)

Quick energy boost for late-night alertness and focus.

Jumping Jacks: 1 minute (fast, full range).
Bodyweight Squats: 1 minute (deep, controlled).
Inchworms: 1 minute (walk hands out to plank, walk feet in).
Side-to-Side Hops: 1 minute (stay light, quick feet).
Repeat: 2 rounds, no rest.

Pro Tip: Blast music to power through and stay sharp.

Why It Matters

Your job demands peak performance. These workouts build the strength, speed, and grit to handle any situation—while keeping stress at bay. Commit to 3-4 sessions a week, mix and match, and stay alive out there.