Wellness Basic Training

What if I told you that you could create more happiness and reduce stress in short 5, 10 or 15 increments throughout your day?

Discover what wellness means and how to create your own routines in your daily life.

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Wellness Basic Training is a peer-reviewed 7-step program created by law enforcement, for law enforcement that helps you create a personalized wellness training plan, even if you have no idea what wellness means or what it looks like for you.

The course guides you through creating a wellness program unique to who you are and your specific needs by promoting and encouraging:

  • Cognitive/mental balance and a
  • Well-rounded non-law enforcement life.

Who is this for? Police, deputies, agents, corrections, probation and parole officers, investigators, dispatchers, and lab techs.

You’ve been told you need to focus on your mental health, right?


But, what is wellness? And, what does that even mean?  How do you ‘do’ that?

Unfortunately, all too often, we tell you to focus on wellness, but no one tells you what “wellness” means, or how to implement it, or gives you solutions.

Do you ever get frustrated that “people” are telling you what you “should” do without letting you know how to do that?

It’s included in the talking points of EVERY law enforcement and first responder conference across the country.

It’s like a supervisor is telling you that you need more training, but not allowing you to get that training, or not even bothering to tell you what type of training you need.

Has anyone helped you figure out the “everyday” stresses you encounter? It’s not only the catastrophic incidents that wreak havoc on your happiness.

Do you feel like you are starting to lose control?

Do you feel like you don’t have time for anything more in your life? 

Perhaps you got time off to deal with some trauma and realized you don’t know what to do to help yourself feel better.

Maybe you are like Celina- 

“I got time off from my department to try and improve my mental health- and realized I ddin’t know what to do, I didn’t know how to do that.  I realized no one had trained me for the “fight that comes after the fight.”

How can you fit in wellness training when you already feel as though it’s hard to balance work with your personal life and the time that you have available?

Maybe you are like Jonathan W. -

The main problem is time management? Maybe? And maybe a little bit of not knowing completely what wellness is or looks like for me.”

My name is Bridget Truxillo.

I am a former Deputy Sheriff. I was in patrol, undercover narcotics and was the only female member of the SWAT team. I left to attend law school and have been an attorney for 14+ years. I am the CEO and founder of Protective Wellness.

Law enforcement officers who are overwhelmed and frustrated can leverage my 30 years of wellness, leadership, law enforcement, legal training and experience for a blueprint on how to feel more comfort, ease, and support for increased balance and joy in life. 

My passion is helping law enforcement officers discover their ability to find happiness on a daily basis, regardless of the environment or circumstances surrounding them. 

I created this program because I know what law enforcement officers are going through, I remember the struggles.  I wish I had access to a wellness training program like this when I was a Deputy Sheriff.

I believe in law enforcement.

I believe in what they do. I want all law enforcement officers to stay on the job because it's a job you love, or it's a job you once loved and probably wish you could again. If I could speak to every current and future law enforcement officer out there, I would say this: I want to help. I want to give you the tools to help you protect your happiness or to help you find it again if it has been lost.

What is the job doing to you?


If you are 5 years in, are you slowing down?


If you are 10 years in, have you recognized that you are mad at everyone all the time?


If you aren’t feeling any of this it means you just started.  Unfortunately, it happens to everyone at some point.


Unless you take action to fix it, or work to prevent it, the stress of being a law enforcement officer will slowly erode who you were before you started, who you are now and who you want to be in the future.


Maybe you think- I work out, that counts, right? 


Yes, you are correct. Working out is a valuable tool to improve your mental health, but it goes beyond just working out.  


Maybe your department has an employee assistance program that you have tried a few times.


There are other facets of your mental health that require daily maintenance to reap the rewards.


What has been keeping you from finding or achieving the relief you are looking for? Is it time? Is it knowledge? 


What were you like before you became a cop? What were your favorite activities? 


What have you given up since you started? 


Are you becoming a one-dimensional cop? Focusing all of your attention on the job, and neglecting all else? You are more than your job, more than the badge you wear. 


If you have eliminated too many other facets of your life outside of the job, you are putting too many eggs in one basket.


What happens when that basket breaks? You will have had too much of your happiness invested in one place.


Wellness isn’t achieved in a day. It’s not a pill you can take to find immediate relief.


Here’s the good news: the daily journey of working on your wellness creates little successes and happy moments throughout your day.


And now you may think that “daily” maintenance seems like a lot of work.


In reality, doing 5-, 10-, 15- or 20-minute increments of wellness activities daily all add up to a significant positive change in your mental health.

There is no "finish line."


As I was creating Protective Wellness and talking to cops across the country, I realized no one was teaching the basics of wellness.  No one was telling you what wellness means. Where were the basics of how to take care of yourself?

You get months and years of training, starting in the police academy, right?

Shooting, defensive tactics, driving, and so much more are included in your beginning and your annual training requirements. 

But what about your mental health? Your sanity? Your happiness? Your personal life?


I realized there was a need for a “basics” course to help.

Enter SWAT-type tactical training.

These are techniques that train the same skill over and over so you can use it when it’s really needed.

For example: You’ve gotten really great at the room-clearing tactic/technique and have practiced it 100 times, but no one ever taught you to clear a gun jam “on the fly.” What good is your stance, or locating the “bad guy,” if you can’t shoot?

The best time to train is when nothing is going wrong.

Taking the time to learn and do, learn and do, learn and do.


What would life look like if you were not dealing with the same stress burden every day?

Save your OWN life, not just the lives in the community you serve.

Get started today!

Wellness Basic Training helps you figure out how to focus on what you CAN control, and activities to help you feel more balanced and at peace, no matter what is happening around you.

Think about what it would be like to deal with:

  • An angry citizen
  • Crappy supervisors
  • A crazy household when you get home from a long shift
  • A critical incident, or sad incident, at work

…If you have been practicing the right tools and techniques to handle these incidents?

Are you ready to learn how to shift from struggle to peace with ease?

It’s time you start protecting your own life while you are protecting your city.

Are you ready for relief NOW?

Optimal health involves preserving wellness in many domains, physical, mental, emotional, social, and spiritual.

We will start by figuring where you are right now, by taking a look at list of common problems facing law enforcement. We will discovery your starting point, because, just like a GPS app on your phone, only then can we accurately figure out where you want to go.

 This step goes over the fundamentals of tactical style training and how this aids in creating routines and habits to use in your daily life.  And, then, qualify the high-priority tasks and why you should prioritize those in your days. qualify how you spend that time. Lastly, and importantly, you will define the things that matter to you in life, the things that you have control and influence.

In this section, we start to define the four realms of wellness, beginning with physical wellness.  We explore the three fundamentals of physical fitness: 

  1. Stimulation (exercise)

  2. Nutrition

  3. Rest 

In addition, we talk about shifting your mindset around all the benefits physical wellness can bring to your life.

In the mental realm of wellness training we explore why it’s important to continue growing and expanding that large muscle at the top of your body- your brain!


The spiritual side of wellness training is one of two areas that most law enforcement officers think is kooky. But, bear with me- think of it as your soul, or what really matters to you at your core, no matter whether you are at work, at home, with friends, etc.  We explore internal and external ideas for expanding and including this realm in your daily life.

The emotional side of this realm is the second area that is kooky for law enforcement officers. We explore emotions and your relationships with them. We will go over the importance of not attaching judgment to things that happen no matter what you do (like experiencing anger) and how best to work through that.

In addition, we explore the importance of a healthy off-duty social life, nurturing relationships, and staying involved in your community, all of which help you to balance the extremes of law enforcement with the rest of your life. 

In the last section of the course, I will show you various methods for implementing new habits into your life. Throughout the six previous sections, not only did you learn what “wellness” means, but you were also defining and create habits that work for your needs and your life. In this section, we will make sure you know when, where, and how to implement your plan!  By creating a plan, you take action, and each day you find daily successes and feel the micro victories.

The course provides: 

  • Tips to achieve more balance and innoculate yourself against common stressors.
  • Specific strategies
  • Suggestions and encouragements

Resilient officers are better prepared to handle diversity before it happens and is more.


  1. When you complete the Welcome video we will send you Protective Wellness swag.  The process of wellness training is not tangible. You can’t see it, feel it, smell it, so I wanted to you to have a tangible, physical reminder of the wonderful work  you are doing for yourself.
  2. For more tangible reminders, and aids in keeping you committed, I will send you examples of training calendars when you complete Section 2, to use as we dive into the daily habits you will be creating. 
  3. Towards the end of the course I will provide links to various types of habit trackers to help you stay “on course.”

Get the entire course and lifetime access to the materials for one payment of $197!

Sign me up!

Learn what whole health wellness is and devise a plan to start a wellness program in your daily life that YOU create.

My promise: at the end of this course, you will know what wellness is, and you will have habits and routines for a wellness training program that is unique to your hopes, desires, and dreams. You can implement a balanced wellness training regimen for maximum effectiveness.

Sgt. Diderot (Trg Bureau)

This is a program that should be available to all ranks of law enforcement, from the police academy, all the way to the retirees.  We haven't been taught how to take care of ourselves, and that is what this program does for you.

Sgt. Bryan W. (10+ years)

The training section that discussed the fundamentals of physical fitness really resonated with me because it made me realize that physical fitness is so much more than strength and functional movement. It is also a tool to combat the stress of living in a job that requires hypervigilance and has helped me implement routines and mindset changes that will improve my emotional balance, both on and off the job.

Cpl. Bryce

Training like this, from a third party, was really important to me. I wanted the wellness training but I was afraid my agency would see it as a weakness, something negative ding me for, or to add to my file. I felt safe in this program to say and ask what I needed.

These are not random ideas. These are strategies backed by research and practice-based evidence.


Studies have shown that implementation of wellness routines improves:

  1. mindfulness and resilience,
  2. health outcomes,
  3. stress and burnout,
  4. emotional functioning, and
  5. family functioning.

I have followed Dr. Andrew Weil, MD, for over two decades.  Dr. Weil is a world-renowned leader and pioneer in the field of integrative medicine, a healing-oriented approach to health care that encompasses body, mind, and spirit.  Dr. Weil believes preventive measures (such as mental, spiritual, and physical exercises) will keep you out of the doctor's office and reduce the risks of serious problems like heart disease and diabetes

Sgt. Kristi (PIO)

I learned that I can create routines, rituals, and habits that are unique to me and my circumstances and that some of what I was already doing daily was, in actuality, feeding my soul.  By changing my mindset and re-prioritizing my time, I realized I knew of wellness activities that would work in my life, and helped create time for areas I wasn’t yet working on.

Agent Lisa L. (State Law Enforcement, 30+ years experience)

This program taught me where I was lacking in my wellness routine, and am thankful to have learned tips and tricks for slowing down to find more peace and stillness in my life. This course should start with everyone coming right out of the academy, it could possibly change their life.

Deputy Sheriff Bri (< 5 years)

I learned simple tricks, that take 2-3 minutes a day, that I can add to my daily routine to help me start off the day feeling better, and this has helped me feel more “in control” and successful in my days. Also, this training has helped me find new ways to create routines in my life, and to stick to those after my motivation wears off.


Wellness Basic Training

A 7-step course that:

  1. Defines wellness and helps assist you through what it means to you, and
  2. Guides you through creating a wellness program unique to who you are and your specific needs.
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