AFAP-4 Rounds
Blue Lap
25 Push Ups
50 Air Squats
Sunday, May 31, 2009
California Veggie Heaven
Entire salad: Approx. 250 calories, 6.5g fat, 1,045g sodium, 40g carbs, 8g fiber, 17g sugars, 10.5g protein, 5 Points
3 cups mixed baby greens + 1/2 cup cucumbers + 1/2 cup mushrooms + 1/2 cup alfalfa spouts + 1/4 cup sweet peppers + 1/4 cup garbanzo beans +1 tbsp. raisins + 2 tbsp. feta cheese + 1 tsp. sunflower seeds + 2 tbsp. fat-free honey mustard dressing. The combo of veggies, along with feta, raisins and sunflower seeds make this a decadent treat. Feel free to garnish with a handful of shredded carrots instead!
Entire salad: Approx. 250 calories, 6.5g fat, 1,045g sodium, 40g carbs, 8g fiber, 17g sugars, 10.5g protein, 5 Points
3 cups mixed baby greens + 1/2 cup cucumbers + 1/2 cup mushrooms + 1/2 cup alfalfa spouts + 1/4 cup sweet peppers + 1/4 cup garbanzo beans +1 tbsp. raisins + 2 tbsp. feta cheese + 1 tsp. sunflower seeds + 2 tbsp. fat-free honey mustard dressing. The combo of veggies, along with feta, raisins and sunflower seeds make this a decadent treat. Feel free to garnish with a handful of shredded carrots instead!
Saturday, May 30, 2009
Southwest Salad
Entire salad: Approx. 275 calories, 5.5g fat, 785g sodium, 36g carbs, 9g fiber, 13g sugars, 26g protein, 5 Points
3 cups romaine lettuce + 1/2 cup tomatoes + 1/2 cup red pepper strips + 1/4 cup corn niblets + 1/4 cup black beans + 1/2 cup chunk chicken + 2 tbsp. salsa + 2 tbsp balsamic vinegar Feel free to dazzle it up a little more with some shredded fat free cheese and/or some crushed fat-free tortilla chips
Entire salad: Approx. 275 calories, 5.5g fat, 785g sodium, 36g carbs, 9g fiber, 13g sugars, 26g protein, 5 Points
3 cups romaine lettuce + 1/2 cup tomatoes + 1/2 cup red pepper strips + 1/4 cup corn niblets + 1/4 cup black beans + 1/2 cup chunk chicken + 2 tbsp. salsa + 2 tbsp balsamic vinegar Feel free to dazzle it up a little more with some shredded fat free cheese and/or some crushed fat-free tortilla chips
Friday, May 29, 2009
W.O.D. - 5/30/09
AMRAP-20 Mins
5 Push Ups
5 Leg Raises
10 Wall Ball
10 KB Swings
This was the Inaugural WOD for the Fitness Group on 3/7/09. Compare your results to gauge your progress!
5 Push Ups
5 Leg Raises
10 Wall Ball
10 KB Swings
This was the Inaugural WOD for the Fitness Group on 3/7/09. Compare your results to gauge your progress!
Tuna Salad on Whole Wheat
Points value: 6
Servings: 4
Ingredients:
8 slices Weight Watchers 100% whole wheat bread
12 oz canned chunk white tuna in water, drained
1/3 cup onions finely minced
1/3 cup celery finely minced
1/3 cup reduced calorie mayonnaise
1 large tomato thinly sliced
1 cup lettuce, baby leaves
Directions:
Place tuna in a mixing bowl and flake with a fork until very fine. Add onions, celery and mayonnaise; mix well. Top a slice of bread with a heaping 1/3 cup of tuna, 1/4 of tomato slices and 1/4 cup of lettuce; top with another slice of bread. Yields 1 sandwich per serving.
Points value: 6
Servings: 4
Ingredients:
8 slices Weight Watchers 100% whole wheat bread
12 oz canned chunk white tuna in water, drained
1/3 cup onions finely minced
1/3 cup celery finely minced
1/3 cup reduced calorie mayonnaise
1 large tomato thinly sliced
1 cup lettuce, baby leaves
Directions:
Place tuna in a mixing bowl and flake with a fork until very fine. Add onions, celery and mayonnaise; mix well. Top a slice of bread with a heaping 1/3 cup of tuna, 1/4 of tomato slices and 1/4 cup of lettuce; top with another slice of bread. Yields 1 sandwich per serving.
Thursday, May 28, 2009
W.O.D. - 5/29/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Chopped Greek Salad
Points value: 3
Ingredients:
2 tbsp olive oil, extra virgin
2 tbsp water
1 tsp lemon zest
2 tbsp fresh lemon juice
1/4 tsp table salt
1/4 tsp black pepper
3 tbsp dill, or mint, fresh chopped
3 tbsp scallions sliced
1 1/2 cup of tomatoes, diced
1 1/2 cup of cucumbers, diced seedless
8 medium olives, Kalamata, pitted and chopped
6 cups Romaine lettuce shredded
1/4 cup crumbled feta cheese
Directions:
In a medium bowl, whisk together oil, water, lemon zest, lemon juice, salt and pepper until blended; stir in dill and scallions. Add tomatoes, cucumbers and olives; toss to mix and coat. Place 1 1/2 cups of lettuce on each of 4 salad plates; top each with about 3/4 cup of tomato mixture and then 1 tbsp of feta.
Points value: 3
Ingredients:
2 tbsp olive oil, extra virgin
2 tbsp water
1 tsp lemon zest
2 tbsp fresh lemon juice
1/4 tsp table salt
1/4 tsp black pepper
3 tbsp dill, or mint, fresh chopped
3 tbsp scallions sliced
1 1/2 cup of tomatoes, diced
1 1/2 cup of cucumbers, diced seedless
8 medium olives, Kalamata, pitted and chopped
6 cups Romaine lettuce shredded
1/4 cup crumbled feta cheese
Directions:
In a medium bowl, whisk together oil, water, lemon zest, lemon juice, salt and pepper until blended; stir in dill and scallions. Add tomatoes, cucumbers and olives; toss to mix and coat. Place 1 1/2 cups of lettuce on each of 4 salad plates; top each with about 3/4 cup of tomato mixture and then 1 tbsp of feta.
Wednesday, May 27, 2009
W.O.D. - 5/28/09
Med Ball 200/400
"Core Killer"
See print out of exercises posted next to White Board
Italian Arugula Salad
Points value: 3
Ingredients:
2 tbsp. red wine vinegar
2 tbsp water
2 tbsp olive oil, extra virgin
1/4 tsp table salt
1/4 tsp black pepper
8 cups arugula baby leaves
2 cups cremini mushrooms
1 cup grape tomatoes halved
1/4 cup red onion thinly sliced
1 oz Parmesan cheese
Directions:
In a large bowl, whisk together vinegar, water , oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat. Transfer 2 1/2 cups of salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad.
Points value: 3
Ingredients:
2 tbsp. red wine vinegar
2 tbsp water
2 tbsp olive oil, extra virgin
1/4 tsp table salt
1/4 tsp black pepper
8 cups arugula baby leaves
2 cups cremini mushrooms
1 cup grape tomatoes halved
1/4 cup red onion thinly sliced
1 oz Parmesan cheese
Directions:
In a large bowl, whisk together vinegar, water , oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat. Transfer 2 1/2 cups of salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad.
Tuesday, May 26, 2009
Monday, May 25, 2009
W.O.D. - 5/26/09
Power Output Test (8 mins)
KB Clean and Press
4 Blue Lap (Cool Down)
Compare results to W.O.D. - 3/31/09
KB Clean and Press
4 Blue Lap (Cool Down)
Compare results to W.O.D. - 3/31/09
Sunday, May 24, 2009
W.O.D. - 5/25/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Cool 'n Creamy Fruit Soup
PER SERVING (1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g
fiber, 13.5g sugars, 8.5g protein -- POINTS® value 2*
Ingredients:
3/4 cup red grapefruit segments (if packaged, packed in juice and drained)
5 strawberries
2/3 cup fat-free plain Greek yogurt
1/3 cup light vanilla soymilk
3 tbsp. Splenda No Calorie Sweetener (granulated)
1/4 tsp. cinnamon
1/4 tsp. vanilla extract
Directions:
In a blender, combine all ingredients except for the yogurt. Puree until smooth. Add yogurt and blend on low speed until just mixed. Refrigerate until chilled, or until you are ready to serve. MAKES 2 SERVINGS
PER SERVING (1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g
fiber, 13.5g sugars, 8.5g protein -- POINTS® value 2*
Ingredients:
3/4 cup red grapefruit segments (if packaged, packed in juice and drained)
5 strawberries
2/3 cup fat-free plain Greek yogurt
1/3 cup light vanilla soymilk
3 tbsp. Splenda No Calorie Sweetener (granulated)
1/4 tsp. cinnamon
1/4 tsp. vanilla extract
Directions:
In a blender, combine all ingredients except for the yogurt. Puree until smooth. Add yogurt and blend on low speed until just mixed. Refrigerate until chilled, or until you are ready to serve. MAKES 2 SERVINGS
Saturday, May 23, 2009
Peachy-Keen Black Bean Soup
PER SERVING (1/8th of recipe, about 1 cup): 151 calories, 0.5g fat, 610mg sodium, 27g carbs, 7.25g fiber, 5g sugars, 7g protein, 2 points
Ingredients:
Three 15-oz. cans black beans, rinsed and drained
4 1/2 cups (36 oz.) fat-free chicken or vegetable broth
One 12-oz. jar peach salsa or another fruity, tomato-based salsa
1 tsp. cumin
Optional toppings: fat-free sour cream, chopped cilantro, lime wedges
Directions:
Pour about half of the rinsed and drained beans into a blender. Add around half of the broth, half of the salsa, and half of the cumin. Blend until mixture is smooth and fully pureed, and then transfer it to a large container with a lid. Repeat blending process with remaining ingredients. Add that batch to the container, and give the mixture a good stir. Cover and refrigerate for at least 1 hour to allow soup to thicken and flavors to blend. Once you're ready to serve, stir soup thoroughly. Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and/or a squeeze of lime. MAKES 8 SERVINGS
PER SERVING (1/8th of recipe, about 1 cup): 151 calories, 0.5g fat, 610mg sodium, 27g carbs, 7.25g fiber, 5g sugars, 7g protein, 2 points
Ingredients:
Three 15-oz. cans black beans, rinsed and drained
4 1/2 cups (36 oz.) fat-free chicken or vegetable broth
One 12-oz. jar peach salsa or another fruity, tomato-based salsa
1 tsp. cumin
Optional toppings: fat-free sour cream, chopped cilantro, lime wedges
Directions:
Pour about half of the rinsed and drained beans into a blender. Add around half of the broth, half of the salsa, and half of the cumin. Blend until mixture is smooth and fully pureed, and then transfer it to a large container with a lid. Repeat blending process with remaining ingredients. Add that batch to the container, and give the mixture a good stir. Cover and refrigerate for at least 1 hour to allow soup to thicken and flavors to blend. Once you're ready to serve, stir soup thoroughly. Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and/or a squeeze of lime. MAKES 8 SERVINGS
W.O.D. - 5/23/09
AMRAP-20 Minutes
3 Pull Ups
6 Floor Wipers (135 lb Barbell)
9 Push Ups
12 Mountain Climbers
15 Sec Superman
3 Pull Ups
6 Floor Wipers (135 lb Barbell)
9 Push Ups
12 Mountain Climbers
15 Sec Superman
Friday, May 22, 2009
Creamy-Good Eggplant Dip
1/4 recipe: 55 calories, <0.5g fat, 175mg sodium, 11.5g carbs, 2g fiber, 4.5g sugars, 3g protein, 1 Point
Ingredients:
1 large eggplant (large enough to yield about 2 cups cooked flesh)
1 bulb garlic
1/2 cup fat-free plain yogurt
3 tbsp. dried parsley
1 and a 1/2 tbsp. lemon juice
1/4 tsp. salt
Directions:
Preheat oven to 400 degrees. Remove excess papery skin surrounding the garlic bulb (but don't peel completely) and wrap bulb in tinfoil. Pierce eggplant in several places with a fork. Place eggplant in a baking dish sprayed lightly with nonstick spray. Place dish and foil-wrapped garlic in the oven and cook for 40 minutes (or until soft & tender), flipping eggplant halfway through. Remove eggplant and garlic from oven and allow to cool. Once cool enough to handle, peel garlic cloves and place them in a blender. Slice eggplant open and peel back skin. Measure out 2 cups eggplant flesh and place in blender as well. Add yogurt, parsley, salt, and lemon juice to the blender and puree until well mixed. If desired, season to taste with pepper, more salt, and/or red pepper flakes. Makes approximately 4 half- cup servings
1/4 recipe: 55 calories, <0.5g fat, 175mg sodium, 11.5g carbs, 2g fiber, 4.5g sugars, 3g protein, 1 Point
Ingredients:
1 large eggplant (large enough to yield about 2 cups cooked flesh)
1 bulb garlic
1/2 cup fat-free plain yogurt
3 tbsp. dried parsley
1 and a 1/2 tbsp. lemon juice
1/4 tsp. salt
Directions:
Preheat oven to 400 degrees. Remove excess papery skin surrounding the garlic bulb (but don't peel completely) and wrap bulb in tinfoil. Pierce eggplant in several places with a fork. Place eggplant in a baking dish sprayed lightly with nonstick spray. Place dish and foil-wrapped garlic in the oven and cook for 40 minutes (or until soft & tender), flipping eggplant halfway through. Remove eggplant and garlic from oven and allow to cool. Once cool enough to handle, peel garlic cloves and place them in a blender. Slice eggplant open and peel back skin. Measure out 2 cups eggplant flesh and place in blender as well. Add yogurt, parsley, salt, and lemon juice to the blender and puree until well mixed. If desired, season to taste with pepper, more salt, and/or red pepper flakes. Makes approximately 4 half- cup servings
Thursday, May 21, 2009
Tuna Noodle Casserole
Ingredients:
3 packages House Foods Tofu Shirataki Noodles, Fettuccine Shape
1 packet of tuna (7 oz.) packed in water
1 10.75 oz. can 98% Fat Free Campbell's Cream of Mushroom Soup
1 wedge The Laughing Cow Light cheese, Original Swiss
1/2 cup frozen peas
3 tbsp. reduced-fat parmesan cheese
salt, pepper, garlic powder and *cayenne pepper to taste
Directions:
Preheat oven to 375 degrees. Rinse and drain noodles well. Cut noodles. Microwave noodles for one minute and pat dry. Melt Laughing Cow Light cheese wedge into noodles, microwaving again for 20 seconds if necessary. Mix cheese wedge thoroughly into noodles. Add tuna and peas and stir well. Put noodle/cheese mixture into a casserole dish. Add your can of soup and one tbsp. of parmesan and mix well. Season to taste. Top with remaining two tbsp. of parmesan and bake in your preheated 375-degree oven for 20-25 minutes. Serves 4.
Serving Size: 1/4 of recipe
Calories: 167
Fat: 5g
Sodium: 895mg
Carbs: 14g
Fiber: 4g
Sugars: 2g
Protein: 17g
* 3 Points
Ingredients:
3 packages House Foods Tofu Shirataki Noodles, Fettuccine Shape
1 packet of tuna (7 oz.) packed in water
1 10.75 oz. can 98% Fat Free Campbell's Cream of Mushroom Soup
1 wedge The Laughing Cow Light cheese, Original Swiss
1/2 cup frozen peas
3 tbsp. reduced-fat parmesan cheese
salt, pepper, garlic powder and *cayenne pepper to taste
Directions:
Preheat oven to 375 degrees. Rinse and drain noodles well. Cut noodles. Microwave noodles for one minute and pat dry. Melt Laughing Cow Light cheese wedge into noodles, microwaving again for 20 seconds if necessary. Mix cheese wedge thoroughly into noodles. Add tuna and peas and stir well. Put noodle/cheese mixture into a casserole dish. Add your can of soup and one tbsp. of parmesan and mix well. Season to taste. Top with remaining two tbsp. of parmesan and bake in your preheated 375-degree oven for 20-25 minutes. Serves 4.
Serving Size: 1/4 of recipe
Calories: 167
Fat: 5g
Sodium: 895mg
Carbs: 14g
Fiber: 4g
Sugars: 2g
Protein: 17g
* 3 Points
Wednesday, May 20, 2009
W.O.D. - 5/21/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Zucchini Pancakes
(1 pancake): 50 Calories, <0.5g Fat, 8 Carbs, 1.2g Fiber, 4g protein 1pt
Ingredients:
2 x 8 oz. pkgs. House Tofu Shirataki Noodles
4 egg whites
1 cup Crum Creek Pancake Mix (regular pancake mix can be substituted)
1 tsp. salt
3/4 cup green onions (scallions), chopped
4.5 cups zucchini, shredded
1 cup finely sliced fresh mushrooms
Rinse noodles well and cut into 2-3 inch pieces. Next, combine egg whites, Crum Creek pancake mix and salt in a bowl. Stir in noodles, green onions, mushrooms and zucchini. Place skillet over medium heat, and coat with non-stick cooking spray. When hot, scoop 1/3 cup of the mixture (per pancake) onto the skillet. Cook until underside is golden, then flip and cook the other side. Continue until all the batter is gone. Makes 15, 4-inch pancakes. Serve with a dollop of fat free sour cream or even some salsa.
(1 pancake): 50 Calories, <0.5g Fat, 8 Carbs, 1.2g Fiber, 4g protein 1pt
Ingredients:
2 x 8 oz. pkgs. House Tofu Shirataki Noodles
4 egg whites
1 cup Crum Creek Pancake Mix (regular pancake mix can be substituted)
1 tsp. salt
3/4 cup green onions (scallions), chopped
4.5 cups zucchini, shredded
1 cup finely sliced fresh mushrooms
Rinse noodles well and cut into 2-3 inch pieces. Next, combine egg whites, Crum Creek pancake mix and salt in a bowl. Stir in noodles, green onions, mushrooms and zucchini. Place skillet over medium heat, and coat with non-stick cooking spray. When hot, scoop 1/3 cup of the mixture (per pancake) onto the skillet. Cook until underside is golden, then flip and cook the other side. Continue until all the batter is gone. Makes 15, 4-inch pancakes. Serve with a dollop of fat free sour cream or even some salsa.
Tuesday, May 19, 2009
W.O.D. - 5/20/09
AFAP-10 Rounds
5 One Leg Step Ups (2 Ct)
5 Pull Ups/10 Inv Rows
Side Plank (10 Sec/Side)
Followed by 4 Blue Laps
5 One Leg Step Ups (2 Ct)
5 Pull Ups/10 Inv Rows
Side Plank (10 Sec/Side)
Followed by 4 Blue Laps
Wondering how to survive a trip to the Golden Arches?
Hamburger (Single) 250 calories, 9g fat, 31g carbs, 2g fiber POINTS® value 5*
Premium Grilled Chicken Classic Sandwich without Mayo - 370 calories, 4.5g fat, 50g carbs, 3g fiber POINTS® value 7* Ask for a regular bun instead of that Honey Wheat one, and knock the total down to 280 calories, 4g fat, 32g carbs, and 1g fiber POINTS® value 6*
Chipotle BBQ or Honey Mustard Snack Wrap with Grilled Chicken - 260 calories, 9g fat, 27 - 28g carbs, 1g fiber POINTS value 6* Ditch the cheese and your snack wrap will then contain 220 calories, 6g fat, 27g carbs, and 1g fiber POINTS value 5*
Fruit 'n Yogurt Parfait - 160 calories, 2g fat, 31g carbs, 1g fiber POINTS value 3*
Apple Dippers with Low Fat Caramel Dip - 100 calories, 0.5g fat, 23g carbs, 0g fiber POINTS value 2*
Vanilla Reduced Fat Ice Cream Cone - 150 calories, 3.5g fat, 24g carbs, 0g fiber POINTS value 3*
Hamburger (Single) 250 calories, 9g fat, 31g carbs, 2g fiber POINTS® value 5*
Premium Grilled Chicken Classic Sandwich without Mayo - 370 calories, 4.5g fat, 50g carbs, 3g fiber POINTS® value 7* Ask for a regular bun instead of that Honey Wheat one, and knock the total down to 280 calories, 4g fat, 32g carbs, and 1g fiber POINTS® value 6*
Chipotle BBQ or Honey Mustard Snack Wrap with Grilled Chicken - 260 calories, 9g fat, 27 - 28g carbs, 1g fiber POINTS value 6* Ditch the cheese and your snack wrap will then contain 220 calories, 6g fat, 27g carbs, and 1g fiber POINTS value 5*
Fruit 'n Yogurt Parfait - 160 calories, 2g fat, 31g carbs, 1g fiber POINTS value 3*
Apple Dippers with Low Fat Caramel Dip - 100 calories, 0.5g fat, 23g carbs, 0g fiber POINTS value 2*
Vanilla Reduced Fat Ice Cream Cone - 150 calories, 3.5g fat, 24g carbs, 0g fiber POINTS value 3*
Monday, May 18, 2009
Wondering how to survive a trip to the Golden Arches?
Order an Egg McMuffin without cheese you've still got Canadian bacon 'n eggs and it'll total only 250 calories, 9g fat, 29g carbs, and 2g fiber POINTS® value 5*
English Muffin(Dry)- 160 calories, 3g fat, 27g carbs, 2g fiber POINTS® value 3*
Medium Nonfat Latte with Sugar Free Vanilla Syrup - 90 calories, 0g fat, 22g carbs, 0g fiber POINTS® value 2*
Premium Bacon Ranch Salad with Grilled Chicken (No Dressing) - 260 calories, 9g fat, 12g carbs, 3g fiber POINTS® value 5* Ditch the cheese and you're down to 210 calories, 5g fat, 11g carbs, and 3g fiber POINTS® value 4*
Premium Asian Salad with Grilled Chicken (No Dressing) - 300 calories, 10g fat, 23g carbs, 5g fiber POINTS® value 6* Ditch the almonds and this salad will have 230 calories, 4g fat, 21g carbs, and 4g fiber POINTS® value 4*
Newman's Own Low Fat Balsamic Vinaigrette - 40 calories, 3g fat, 4g carbs, 0g fiber POINTS® value 1*
Newman's Own Low Fat Family Recipe Italian Dressing - 60 calories, 2.5g fat, 8g carbs, 0g fiber POINTS® value 1*
Order an Egg McMuffin without cheese you've still got Canadian bacon 'n eggs and it'll total only 250 calories, 9g fat, 29g carbs, and 2g fiber POINTS® value 5*
English Muffin(Dry)- 160 calories, 3g fat, 27g carbs, 2g fiber POINTS® value 3*
Medium Nonfat Latte with Sugar Free Vanilla Syrup - 90 calories, 0g fat, 22g carbs, 0g fiber POINTS® value 2*
Premium Bacon Ranch Salad with Grilled Chicken (No Dressing) - 260 calories, 9g fat, 12g carbs, 3g fiber POINTS® value 5* Ditch the cheese and you're down to 210 calories, 5g fat, 11g carbs, and 3g fiber POINTS® value 4*
Premium Asian Salad with Grilled Chicken (No Dressing) - 300 calories, 10g fat, 23g carbs, 5g fiber POINTS® value 6* Ditch the almonds and this salad will have 230 calories, 4g fat, 21g carbs, and 4g fiber POINTS® value 4*
Newman's Own Low Fat Balsamic Vinaigrette - 40 calories, 3g fat, 4g carbs, 0g fiber POINTS® value 1*
Newman's Own Low Fat Family Recipe Italian Dressing - 60 calories, 2.5g fat, 8g carbs, 0g fiber POINTS® value 1*
Sunday, May 17, 2009
W.O.D. - 5/18/09
AFAP-10 Rounds
5 Tire Flips
5 SledgeHammer Tire Strikes (2 Ct)
10 Tire Jumps
Followed by 5 Ramp Sprints
5 Tire Flips
5 SledgeHammer Tire Strikes (2 Ct)
10 Tire Jumps
Followed by 5 Ramp Sprints
Looking for a chilly treat? Try these-
The Skinny Cow Skinny Dippers: 1 bar = 80 calories, 3g fat, 11g carbs, 2g fiber
The Skinny Cow Mini Fudge Bars: 1 bar = 50 calories, 1g fat, 19g carbs, 0.5g fiber
The Skinny Cow Low Fat Fudge Bars: 1 bar = 100 calories, 1g fat, 22g carbs, 4g fiber
Weight Watchers GIANT Ice Cream Bars - Latte and Chocolate Fudge: 1 bar = 90-110 calories, 1g fat, 21-25g carbs, 4-5g fiber
Weight Watchers Chocolate Mousse Ice Cream Bars: 1 bar = 60 cals, 0.5g fat, 14g carbs, 3g fiber
Healthy Choice Fudge Bars: 1 bar = 80 calories, 1g fat, 13g carbs, 4g fiber
Fudgsicle No Sugar Added Fudge Bars: 1 bar = 40 calories, 1g fat, 10g carbs, 2g fiber
Sugar Free Popsicles: 1 pop = 15 - 20 calories, 0g fat, 3 - 4g carbs, 0g fiber
No Sugar Added Creamsicles: 1 pop = 25 calories, 0g fat, 10g carbs, 1g fiber
The Skinny Cow Skinny Dippers: 1 bar = 80 calories, 3g fat, 11g carbs, 2g fiber
The Skinny Cow Mini Fudge Bars: 1 bar = 50 calories, 1g fat, 19g carbs, 0.5g fiber
The Skinny Cow Low Fat Fudge Bars: 1 bar = 100 calories, 1g fat, 22g carbs, 4g fiber
Weight Watchers GIANT Ice Cream Bars - Latte and Chocolate Fudge: 1 bar = 90-110 calories, 1g fat, 21-25g carbs, 4-5g fiber
Weight Watchers Chocolate Mousse Ice Cream Bars: 1 bar = 60 cals, 0.5g fat, 14g carbs, 3g fiber
Healthy Choice Fudge Bars: 1 bar = 80 calories, 1g fat, 13g carbs, 4g fiber
Fudgsicle No Sugar Added Fudge Bars: 1 bar = 40 calories, 1g fat, 10g carbs, 2g fiber
Sugar Free Popsicles: 1 pop = 15 - 20 calories, 0g fat, 3 - 4g carbs, 0g fiber
No Sugar Added Creamsicles: 1 pop = 25 calories, 0g fat, 10g carbs, 1g fiber
Saturday, May 16, 2009
W.O.D. - 5/17/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Police Memorial Workout Results
Thanks again to everyone who participated in the 2009 Police Memorial Workout. Oak Brook set the bar high with the best overall time and largest contingent of personnel participating!! This is a credit to each and every one of us! You can view the complete results at Trinity Training Group's website. Our results were:
-Mark King - 7:59 barbell, D/S Bruce K Lee, SD Riverside County CA, EOW: May 13, 2003.
-Andrew Franczak - 12:58 barbell, PO Eric DeWit, PD Matteson IL, EOW: Feb 17, 2003.
-Dave Kolzow - 8:13 barbell, PO James Manor, PD Las Vegas Metro NV, EOW: May 7, 2009.
-George Peterson - 8:46 barbell, PO Richard J Barth, PD Downers Grove IL, EOW: Mar 18, 1974.
-Jason Wood - 10:12 barbell, S/A Pete E Lackey, Illinois State Police, EOW: Nov 27, 1972.
-Jeff Weber - 6:37 barbell, PTLM Anthony Raymond, PD Hillside IL, EOW Oct 1, 1972.
-Jason Cates - 4:37 barbell, LT James B Waters, SD Chester County SC, EOW: May 9, 1970.
-Brian Duhig - 8:33 barbell, SGT John H Gilbert, PD Brockton MA, EOW: Mar 8, 1984.
-Bill Gabel - 5:38 barbell, PO Eric Kelly, PD Pittsburgh PA, EOW Apr 4, 2009
- Lou Perez - 12:59 barbell, PTLM Michael Browning, PD West Chicago IL, EOW: Apr 20, 1992
It is great to see us be able to get together as a group to honor the men and women who came before us. If you completed this workout another time please see or e-mail me your time and officer information so I can add it to our list. Great Job everyone.Watch: http://blutube.policeone.com/Clip.aspx?key=B75FD101976451D6
Spotted on Shelves
Amy's Organic Light in Sodium Chunky Tomato Bisque
PER SERVING (1 cup): 120 calories, 3.5g fat, 340mg sodium, 21g carbs, 2g fiber, 14g sugars, 2g protein POINTS® value 2*
Jell-O Sugar Free Fat Free Instant Pudding Mix
PER SERVING (1 unprepared serving, about 1 tbsp.): 25-35 calories, 0g fat, 300-320mg sodium, 6-8g carbs, 0-<1g fiber, 0g sugars, 0-<1g protein POINTS® value 1*
House Foods Tofu Shirataki Noodles
PER SERVING (4 oz., half a package): 20 calories, 0.5g fat, 15mg sodium, 3g
carbs, 2g fiber, 0g sugars, 1g protein POINTS® value 0*
Amy's Organic Light in Sodium Chunky Tomato Bisque
PER SERVING (1 cup): 120 calories, 3.5g fat, 340mg sodium, 21g carbs, 2g fiber, 14g sugars, 2g protein POINTS® value 2*
Jell-O Sugar Free Fat Free Instant Pudding Mix
PER SERVING (1 unprepared serving, about 1 tbsp.): 25-35 calories, 0g fat, 300-320mg sodium, 6-8g carbs, 0-<1g fiber, 0g sugars, 0-<1g protein POINTS® value 1*
House Foods Tofu Shirataki Noodles
PER SERVING (4 oz., half a package): 20 calories, 0.5g fat, 15mg sodium, 3g
carbs, 2g fiber, 0g sugars, 1g protein POINTS® value 0*
Friday, May 15, 2009
Memorial Challenge
Congrats to all the OBPD Officers who completed the Police Memorial Workout!!!!! Remember it doesn't matter if you finished first or last, cause it wasn't about us, it was about the fallen Officers we represented!!!!
Spotted on Shelves
Fage Total 0% Greek Yogurt
PER SERVING (One 6-oz. container): 90 calories, 0g fat, 65mg sodium, 7g
carbs, 0g fiber, 7g sugars, 15g protein POINTS® value 2*
Pillsbury Crescent Recipe Creations
PER SERVING (1/6th of package): 120 calories, 6g fat, 300mg sodium, 16g
carbs, <1g fiber, 3g sugars, 2g protein POINTS® value 3*
Fiber One Bran Cereal (Original)
PER SERVING (1/2 cup): 60 calories, 1g fat, 105mg sodium, 25g carbs, 14g
fiber, 0g sugars, 2g protein POINTS® value 0*
Fage Total 0% Greek Yogurt
PER SERVING (One 6-oz. container): 90 calories, 0g fat, 65mg sodium, 7g
carbs, 0g fiber, 7g sugars, 15g protein POINTS® value 2*
Pillsbury Crescent Recipe Creations
PER SERVING (1/6th of package): 120 calories, 6g fat, 300mg sodium, 16g
carbs, <1g fiber, 3g sugars, 2g protein POINTS® value 3*
Fiber One Bran Cereal (Original)
PER SERVING (1/2 cup): 60 calories, 1g fat, 105mg sodium, 25g carbs, 14g
fiber, 0g sugars, 2g protein POINTS® value 0*
Thursday, May 14, 2009
Spray Butter vs. Light Buttery Spread
I Can't Believe It's Not Butter Spray Vs. Brummel & Brown
ICBINB
PER SERVING (5 sprays): 0 calories, 0g fat, 15mg sodium, 0g carbs, 0g
fiber, 0g sugars, 0g protein POINTS® value 0*
B&B
PER SERVING (1 tbsp.): 45 calories, 5g fat, 90mg sodium, 0g carbs, 0g fiber,
0g sugars, 0g protein POINTS® value 1*
THE BOTTOM LINE: ICBINB is terrific for day-to-day usage if you're trying to
cut calories and you only need a few spritzes. In small portions it's virtually
calorie-free. Each teaspoon (25 sprays) has 20 calories and 2g fat so it's actually got more calories and fat than B&B. When it comes down to a multi-useful, delicious, straight-up butter swap, we prefer Brummel & Brown.
I Can't Believe It's Not Butter Spray Vs. Brummel & Brown
ICBINB
PER SERVING (5 sprays): 0 calories, 0g fat, 15mg sodium, 0g carbs, 0g
fiber, 0g sugars, 0g protein POINTS® value 0*
B&B
PER SERVING (1 tbsp.): 45 calories, 5g fat, 90mg sodium, 0g carbs, 0g fiber,
0g sugars, 0g protein POINTS® value 1*
THE BOTTOM LINE: ICBINB is terrific for day-to-day usage if you're trying to
cut calories and you only need a few spritzes. In small portions it's virtually
calorie-free. Each teaspoon (25 sprays) has 20 calories and 2g fat so it's actually got more calories and fat than B&B. When it comes down to a multi-useful, delicious, straight-up butter swap, we prefer Brummel & Brown.
Wednesday, May 13, 2009
W.O.D. - 5/15/09
Police Memorial Workout - "RANDY"
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html
75 Reps of 75 lbs (From Ground to Overhead with Full Extension)
This event was created by Lou Hayes and our friends at Trinity Training Group. The purpose is to honor those officers who have given their lives in the line of duty. There will be several of us completing the workout at their location. You MUST do this workout in memory of a specific officer who has lost his/her life this year. The name of that officer, the agency employed by, and end of watch date should be provided to the facilitators of this event. If you can't make it complete the workout in The Cage. If this is the case, please post your time, officer's name, agency, and end of watch date in the comments section.
This workout is based on the CrossFit Heroes workout Randy. It was named after Randal Simmons of LAPD SWAT, who was murdered in February 2008.
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html
75 Reps of 75 lbs (From Ground to Overhead with Full Extension)
This event was created by Lou Hayes and our friends at Trinity Training Group. The purpose is to honor those officers who have given their lives in the line of duty. There will be several of us completing the workout at their location. You MUST do this workout in memory of a specific officer who has lost his/her life this year. The name of that officer, the agency employed by, and end of watch date should be provided to the facilitators of this event. If you can't make it complete the workout in The Cage. If this is the case, please post your time, officer's name, agency, and end of watch date in the comments section.
This workout is based on the CrossFit Heroes workout Randy. It was named after Randal Simmons of LAPD SWAT, who was murdered in February 2008.
Coffee-mate Fat Free or Sugar Free liquid creamers Vs. Coffee-mate Fat Free or Sugar Free powdered creamers
Fat Free or Sugar Free Liquids
PER SERVING (1 tbsp.): 10-30 calories, 0-1g fat, 0-30mg sodium, 1-5g carbs, 0g fiber, 0-5g sugars, 0g protein POINTS® value 0-1*
Fat Free or Sugar Free Powders
PER SERVING (1 tbsp.): approx. 30-40 calories, 0-2.5g fat, 0-15mg sodium, 2-8g carbs, 0g fiber, 0-5g sugars, 0g protein POINTS® value 0-1*
THE BOTTOM LINE: The Fat Free Original liquid is a great way to make your
dishes/drinks taste creamier. The Original powdered stuff is fine. As for flavored Coffee-mate, stick with the powders exclusively. The liquid versions rack up calories WAY too quickly.
Fat Free or Sugar Free Liquids
PER SERVING (1 tbsp.): 10-30 calories, 0-1g fat, 0-30mg sodium, 1-5g carbs, 0g fiber, 0-5g sugars, 0g protein POINTS® value 0-1*
Fat Free or Sugar Free Powders
PER SERVING (1 tbsp.): approx. 30-40 calories, 0-2.5g fat, 0-15mg sodium, 2-8g carbs, 0g fiber, 0-5g sugars, 0g protein POINTS® value 0-1*
THE BOTTOM LINE: The Fat Free Original liquid is a great way to make your
dishes/drinks taste creamier. The Original powdered stuff is fine. As for flavored Coffee-mate, stick with the powders exclusively. The liquid versions rack up calories WAY too quickly.
Tuesday, May 12, 2009
W.O.D. - 5/13/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Jennie-O Extra Lean Turkey Bacon Vs. Hormel Real Crumbled Bacon
Extra Lean Turkey Bacon
PER SERVING (1 strip): 20 calories, 0.5g fat, 140mg sodium, 0g carbs, 0g fiber, 0g sugars, 3g protein POINTS® value 0*
Real Crumbled Bacon
PER SERVING (1 tbsp.): 25 calories, 1.5g fat, 190mg sodium, 0g carbs, 0g fiber, 0g sugars, 3g protein POINTS® value 1*
THE BOTTOM LINE: If you want a strip of bacon, the turkey stuff is good. For true, authentic bacon flavor, stick with the crumbles. They're ideal for soups, salads, baked potatoes, and more.
Extra Lean Turkey Bacon
PER SERVING (1 strip): 20 calories, 0.5g fat, 140mg sodium, 0g carbs, 0g fiber, 0g sugars, 3g protein POINTS® value 0*
Real Crumbled Bacon
PER SERVING (1 tbsp.): 25 calories, 1.5g fat, 190mg sodium, 0g carbs, 0g fiber, 0g sugars, 3g protein POINTS® value 1*
THE BOTTOM LINE: If you want a strip of bacon, the turkey stuff is good. For true, authentic bacon flavor, stick with the crumbles. They're ideal for soups, salads, baked potatoes, and more.
Monday, May 11, 2009
Fat-Free Cheese vs. Reduced-Fat Cheese
Kraft Fat Free Cheese(Slices and Shreds) Vs. Kraft 2% Milk Cheese(Slices and Shreds)
Fat Free Slices
PER SERVING (1 slice): 30 calories, 0g fat, 280mg sodium, 2g carbs, 0g fiber, 1g sugars, 5g protein POINTS® value 1*
2% Milk Slices
PER SERVING (1 slice): 45-50 calories, 2.5-3g fat, 260-360mg sodium, 1-2g carbs, 0g fiber, 1-2g sugars, 4g protein POINTS® value 1*
Fat Free Shreds
PER SERVING (1/4 cup): 45 calories, 0g fat, 280-340mg sodium, 2g carbs,
0g fiber, 0g sugars, 8-9g protein POINTS® value 1*
2% Milk Shreds
PER SERVING (1/4 cup): 70-80 calories, 4-6g fat, 200-240mg sodium, 1g carbs, 0g fiber, 0g sugars, 7-8g protein POINTS® value 2*
THE BOTTOM LINE: Fat-free cheese doesn't melt as well as the reduced-fat, but it's great on its own or as a topping for sandwiches and salads. It's fantastic for keeping calorie counts down in recipes that already have a lot of flavor coming from other ingredients, like pizzas and Mexican swaps. The 2% stuff is perfect for adding taste and texture of things made mostly from low-cal and fat-free ingredients
Kraft Fat Free Cheese(Slices and Shreds) Vs. Kraft 2% Milk Cheese(Slices and Shreds)
Fat Free Slices
PER SERVING (1 slice): 30 calories, 0g fat, 280mg sodium, 2g carbs, 0g fiber, 1g sugars, 5g protein POINTS® value 1*
2% Milk Slices
PER SERVING (1 slice): 45-50 calories, 2.5-3g fat, 260-360mg sodium, 1-2g carbs, 0g fiber, 1-2g sugars, 4g protein POINTS® value 1*
Fat Free Shreds
PER SERVING (1/4 cup): 45 calories, 0g fat, 280-340mg sodium, 2g carbs,
0g fiber, 0g sugars, 8-9g protein POINTS® value 1*
2% Milk Shreds
PER SERVING (1/4 cup): 70-80 calories, 4-6g fat, 200-240mg sodium, 1g carbs, 0g fiber, 0g sugars, 7-8g protein POINTS® value 2*
THE BOTTOM LINE: Fat-free cheese doesn't melt as well as the reduced-fat, but it's great on its own or as a topping for sandwiches and salads. It's fantastic for keeping calorie counts down in recipes that already have a lot of flavor coming from other ingredients, like pizzas and Mexican swaps. The 2% stuff is perfect for adding taste and texture of things made mostly from low-cal and fat-free ingredients
Sunday, May 10, 2009
Spotted on Shelves
Baked Classics Potato Crisps - Each 1-oz. bag has just 120 calories, 1.5 - 2.5g fat, 19g carbs, 1g fiber, and 1g protein POINTS® value 2*
Jell-O Sugar Free Gelatin with Antioxidants - If you like desserts to have cancer-fighting abilities, you'll be pleased to know that Jell-O has just launched a line of 10-calorie gelatin snack cups that are enhanced with vitamins A and E.
Praeventia Cookies in Dark Chocolate Chip 70% Cocoa with Red Wine
Extract and Orange Zest with Green Tea Extract - Each pouch contains eight cookies and has 140-150 calories, 5-6g fat, 21-22g carbs, 3-4g fiber, and 2g protein POINTS® value 3*
Baked Classics Potato Crisps - Each 1-oz. bag has just 120 calories, 1.5 - 2.5g fat, 19g carbs, 1g fiber, and 1g protein POINTS® value 2*
Jell-O Sugar Free Gelatin with Antioxidants - If you like desserts to have cancer-fighting abilities, you'll be pleased to know that Jell-O has just launched a line of 10-calorie gelatin snack cups that are enhanced with vitamins A and E.
Praeventia Cookies in Dark Chocolate Chip 70% Cocoa with Red Wine
Extract and Orange Zest with Green Tea Extract - Each pouch contains eight cookies and has 140-150 calories, 5-6g fat, 21-22g carbs, 3-4g fiber, and 2g protein POINTS® value 3*
Saturday, May 9, 2009
W.O.D. - 5/10/09
AFAP-Medicine Ball 200/400
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=b031b671d468d110VgnVCM10000013281eac____#
Complete 20 reps of each of the 10 exercises listed below (200 Reps Total.) To make it more difficult do the circuit two times (400 Reps Total.)
1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.
2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.
3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.
4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.
5. Medicine-Ball Situp Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.
6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.
7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.
8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.
9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.
10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=b031b671d468d110VgnVCM10000013281eac____#
Complete 20 reps of each of the 10 exercises listed below (200 Reps Total.) To make it more difficult do the circuit two times (400 Reps Total.)
1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.
2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.
3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.
4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.
5. Medicine-Ball Situp Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.
6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.
7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.
8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.
9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.
10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.
Secret Foods Worth Seeking Out
Fruit Pearls - Each container has just 50 - 140 calories, 0 - 9g fat, 12 - 17g carbs, 4 - 6g fiber, and 0 - 4g protein POINTS® value 0 - 3*
Tillen Farms Pickled Crispy Veggies - 3 to 5 pieces or 1/4 cup for 10-30 calories, 0g fat, 1-7g carbs, 0-1g fiber, and 0-1g protein POINTS® value 0*
FoodShouldTasteGood Sweet Potato Tortilla Chips - About 10 chips clocks in with 130calories, 6g fat, 18g carbs, 3g fiber, and 2g protein POINTS® value 3*
Fruit Pearls - Each container has just 50 - 140 calories, 0 - 9g fat, 12 - 17g carbs, 4 - 6g fiber, and 0 - 4g protein POINTS® value 0 - 3*
Tillen Farms Pickled Crispy Veggies - 3 to 5 pieces or 1/4 cup for 10-30 calories, 0g fat, 1-7g carbs, 0-1g fiber, and 0-1g protein POINTS® value 0*
FoodShouldTasteGood Sweet Potato Tortilla Chips - About 10 chips clocks in with 130calories, 6g fat, 18g carbs, 3g fiber, and 2g protein POINTS® value 3*
Friday, May 8, 2009
W.O.D. - 5/9/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Spotted on Shelves
Fiber One Complete Pancake Mix - A half-cup of the mix has 180 calories, 3.5g fat, 36g carbs, and 5g fiber POINTS® value 3*
Welch's Fruit 'n Yogurt Snacks - A 15- piece serving has 100 calories, 1.5g fat, and 21g carbs POINTS® value 2*
Special K Grab 'N Go Cereal Packs - Each pouch has 100 calories, 1g fat, 21-22g carbs, and 1g fiber POINTS® value 2*
Fiber One Complete Pancake Mix - A half-cup of the mix has 180 calories, 3.5g fat, 36g carbs, and 5g fiber POINTS® value 3*
Welch's Fruit 'n Yogurt Snacks - A 15- piece serving has 100 calories, 1.5g fat, and 21g carbs POINTS® value 2*
Special K Grab 'N Go Cereal Packs - Each pouch has 100 calories, 1g fat, 21-22g carbs, and 1g fiber POINTS® value 2*
Thursday, May 7, 2009
W.O.D. - 5/8/09
Fight Gone Bad Alternate (3 Rds)
Wall Ball
SDLHP (75 lbs)
Box Jumps
Push Press (75 lbs)
Jump Rope
Fight Gone Bad Alternate is based off of a CrossFit Workout designed for a MMA Fighter. The workout simulates a 3 Round (5 minutes each) fight. Each exercise is performed for one minute. At the end of the 5 exercises you rest one minute and begin the next round for three rounds. Your score for this workout is the total number of reps completed for all exercises in all rounds.
Wall Ball
SDLHP (75 lbs)
Box Jumps
Push Press (75 lbs)
Jump Rope
Fight Gone Bad Alternate is based off of a CrossFit Workout designed for a MMA Fighter. The workout simulates a 3 Round (5 minutes each) fight. Each exercise is performed for one minute. At the end of the 5 exercises you rest one minute and begin the next round for three rounds. Your score for this workout is the total number of reps completed for all exercises in all rounds.
Vitamins and Suplements
Today I spoke with the Manager and Asst. Manager over at Vitamin Shoppe (next to Dennys). They said they think this is a great idea and would love the opportunity to assist us in selecting the proper vitamins and supplements on an individual basis. If you have any questions feel free to stop in and see them for any assistance.
Spotted on Shelves
Kashi Thin Crust Pizzas - One third of each large pizza has 270-280 calories, 9g fat, and 5g fiber POINTS® value 5-6*
Newman's Own Natural Salad Mist - A 10-spritz serving has 10 - 15 calories, 0.5-1g fat, and a POINTS® value of 0*
Smart Balance Omega Light Buttery Spread with Extra Virgin Olive Oil - A tablespoon has just 40 calories, 4.5g fat, and a POINTS® value of 1*
Kashi Thin Crust Pizzas - One third of each large pizza has 270-280 calories, 9g fat, and 5g fiber POINTS® value 5-6*
Newman's Own Natural Salad Mist - A 10-spritz serving has 10 - 15 calories, 0.5-1g fat, and a POINTS® value of 0*
Smart Balance Omega Light Buttery Spread with Extra Virgin Olive Oil - A tablespoon has just 40 calories, 4.5g fat, and a POINTS® value of 1*
Wednesday, May 6, 2009
W.O.D. - 5/7/09
AFAP-21/15/9
Push Ups
Sit Ups
Tire Jumps
Mason Twists
Sledge Hammer Tire Strikes (2 Ct)
The Sledge Hammer Tire Strikes are a 2 Count exercise, one left side/one right side is one rep.
Push Ups
Sit Ups
Tire Jumps
Mason Twists
Sledge Hammer Tire Strikes (2 Ct)
The Sledge Hammer Tire Strikes are a 2 Count exercise, one left side/one right side is one rep.
Spotted on Shelves
The Skinny Cow Truffle Bars - Each bar has just 100 calories, 2g fat, 12-19g carbs, 3g fiber, and 3g protein POINTS® value 2*
Del Monte SuperFruit - Each 8-oz. container has about two 1/2-cup servings, with 60-70 calories, 0g fat, 15-18g carbs, 2g fiber, and 1g protein per serving POINTS® value 1*
Quaker Oatmeal Pancake Mix - A 1/3-cup serving of the mix alone (about two 4-inch pancakes' worth) has 150 calories, 2g fat, 31g carbs, 4g fiber, and 5g protein POINTS® value 2*
The Skinny Cow Truffle Bars - Each bar has just 100 calories, 2g fat, 12-19g carbs, 3g fiber, and 3g protein POINTS® value 2*
Del Monte SuperFruit - Each 8-oz. container has about two 1/2-cup servings, with 60-70 calories, 0g fat, 15-18g carbs, 2g fiber, and 1g protein per serving POINTS® value 1*
Quaker Oatmeal Pancake Mix - A 1/3-cup serving of the mix alone (about two 4-inch pancakes' worth) has 150 calories, 2g fat, 31g carbs, 4g fiber, and 5g protein POINTS® value 2*
Tuesday, May 5, 2009
W.O.D. - 5/6/09
AMRAP-20 Minutes
5 Pull Ups
Side Plank (L/R, 10 Sec)
5 Thrusters (95 lbs)
10 Supine Bicycle
5 Pull Ups
Side Plank (L/R, 10 Sec)
5 Thrusters (95 lbs)
10 Supine Bicycle
Spotted On Shelves
Portion-Controlled Quakes -
12 Quakes per bag for 90-100 calories, 0.5 - 3g fat, 14-23g carbs, 0g fiber, and 1g protein (POINTS® value 2*)
Del Monte 50% Less Salt Vegetables -
Whole Kernel Corn, Sweet Peas, and Cut Green Beans, a 1/2 cup contains 20-60 calories, 0-1g fat, 4-11g carbs, 2-4g fiber, and 1-3g protein (POINTS® value 0 - 1*)
Pepperidge Farm 100 Calorie Pouches of Soft Oatmeal Raisin Cookies-
100 calories, 3g fat, 16g carbs, <1g fiber, and 2g protein (POINTS® value 2*)
Portion-Controlled Quakes -
12 Quakes per bag for 90-100 calories, 0.5 - 3g fat, 14-23g carbs, 0g fiber, and 1g protein (POINTS® value 2*)
Del Monte 50% Less Salt Vegetables -
Whole Kernel Corn, Sweet Peas, and Cut Green Beans, a 1/2 cup contains 20-60 calories, 0-1g fat, 4-11g carbs, 2-4g fiber, and 1-3g protein (POINTS® value 0 - 1*)
Pepperidge Farm 100 Calorie Pouches of Soft Oatmeal Raisin Cookies-
100 calories, 3g fat, 16g carbs, <1g fiber, and 2g protein (POINTS® value 2*)
Monday, May 4, 2009
W.O.D. - 5/5/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Got a sweet tooth? Try these low-calorie treats-
VitaTops, VitaBrownies, and 2-oz. VitaMuffins
1 Top, 1 Brownie, or 1 Muffin=80-100 calories, 0-2.5g fat, 20-25g carbs, 5-6g fiber
Zen Bakery Fiber Cakes
1 cake = 80 calories, 1.5g fat, 22g carbs, 13g fiber
Hostess 100 Calorie Packs - all flavors except Golden Cake
1 3-cake pack = 100 calories, 2.5-3.5g fat, 19-22g carbs, 4-5g fiber
Weight Watchers Snack Cakes
1 cake = 80 - 90 calories, 2.5g-3g fat, 14-18g carbs, 2-3g fiber
Weight Watchers Soft Cookies
1 cookie = 90 calories, 2.5g fat, 17-18g carbs, 3.5-4g fiber
Curve Bars
1 bar = 100 calories, 1.5-3.5g fat, 17-19g carbs, 5g fiber
Chocolite Protein Bars - Cookies N Cream and Triple Chocolate Fudge
1 bar = 95 calories, 3-3.5g fat, 17g carbs, 9-10g fiber
Luna Minis - Caramel Nut Brownie
1 bar = 80 calories, 2.5g fat, 11g carbs, 2g fiber
VitaTops, VitaBrownies, and 2-oz. VitaMuffins
1 Top, 1 Brownie, or 1 Muffin=80-100 calories, 0-2.5g fat, 20-25g carbs, 5-6g fiber
Zen Bakery Fiber Cakes
1 cake = 80 calories, 1.5g fat, 22g carbs, 13g fiber
Hostess 100 Calorie Packs - all flavors except Golden Cake
1 3-cake pack = 100 calories, 2.5-3.5g fat, 19-22g carbs, 4-5g fiber
Weight Watchers Snack Cakes
1 cake = 80 - 90 calories, 2.5g-3g fat, 14-18g carbs, 2-3g fiber
Weight Watchers Soft Cookies
1 cookie = 90 calories, 2.5g fat, 17-18g carbs, 3.5-4g fiber
Curve Bars
1 bar = 100 calories, 1.5-3.5g fat, 17-19g carbs, 5g fiber
Chocolite Protein Bars - Cookies N Cream and Triple Chocolate Fudge
1 bar = 95 calories, 3-3.5g fat, 17g carbs, 9-10g fiber
Luna Minis - Caramel Nut Brownie
1 bar = 80 calories, 2.5g fat, 11g carbs, 2g fiber
Sunday, May 3, 2009
Cage Library
Several of us have provided magazines and books for anyone interested on the topics of Health and Wellness. They are currently in The Cage. If you take them out of The Cage please make sure they find their way back. Also feel free to add to our Library if you feel you have material that would be beneficial to us.
Thanks!
Geo
Thanks!
Geo
Protect your heart by choosing healthy fats, fiber, and vitamin-rich foods-
Oatmeal and Strawberries: This is an excellent source of dietary fiber
How much: 25 to 30 grams of fiber daily
Salmon: This is one of the best sources of omega-3 fatty acids
How much: Eat fatty fish (like salmon or tuna) at least twice a week
Avocados, Olive Oil, and Almonds: Replace saturated fats and trans fats and start to include poly and monounsaturated fats
How much: A typical diet should be no more than 30% fat
Red Wine: The color comes from grape skins, which include resveratrol, which appears to stop the arteries from getting blocked by fatty deposits
How much: Moderation is the key!
Oatmeal and Strawberries: This is an excellent source of dietary fiber
How much: 25 to 30 grams of fiber daily
Salmon: This is one of the best sources of omega-3 fatty acids
How much: Eat fatty fish (like salmon or tuna) at least twice a week
Avocados, Olive Oil, and Almonds: Replace saturated fats and trans fats and start to include poly and monounsaturated fats
How much: A typical diet should be no more than 30% fat
Red Wine: The color comes from grape skins, which include resveratrol, which appears to stop the arteries from getting blocked by fatty deposits
How much: Moderation is the key!
Saturday, May 2, 2009
W.O.D. - 5/3/09
AMRAP-20 Minutes
5 Standing MB Twists (2 Ct)
Plank (15 Sec)
5 MB Slams
Superman (15 Secs)
5 Standing MB Twists (2 Ct)
Plank (15 Sec)
5 MB Slams
Superman (15 Secs)
For the Standing MB Twists, stand with your back to the wall and touch the MB to the wall on each side to ensure full trunk rotation. This is a 2 count exercise so left side then right side is one rep. For MB Slams utilize the rubberized MB so as not to ruin the others.
Better Together- Mix and Match different foods to get more nutrients in every tasty bite-
Baked Potato + Spinach: Boosts iron absorption
Red Peppers + Feta Cheese: Cuts heart disease risk
Garlic + Fennel: Helps prevent cancer, plus fennel defuses garlic breath
Rosemary + Beef: Reduces compounds in grilled meat that may cause cancer
Broccoli + Fish + Tomato: Slows cancer-cell growth
Oatmeal + Strawberries: Lowers the likelihood of stroke or heart attack
Baked Potato + Spinach: Boosts iron absorption
Red Peppers + Feta Cheese: Cuts heart disease risk
Garlic + Fennel: Helps prevent cancer, plus fennel defuses garlic breath
Rosemary + Beef: Reduces compounds in grilled meat that may cause cancer
Broccoli + Fish + Tomato: Slows cancer-cell growth
Oatmeal + Strawberries: Lowers the likelihood of stroke or heart attack
Friday, May 1, 2009
W.O.D. - 5/2/09 (MURPH FOR MILLER)
http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
The Pull Ups, Push Ups, and Air Squats may be done in segments (for example 20 sets of 5/10/15.) This is an extremely intense workout and may be scaled down as needed, do a Half-Murph or Quarter Murph. You may also sub Jumping Pull Ups or do band assisted Pull Ups at a 1 to 1 ratio. If Pull Ups are an issue sub with Inverted Rows at a 2 to 1 ratio.
Regardless of you fitness level please complete some form of this workout as it is in memory of a friend of our community who was killed in action in Afghanistan. See the above link for more information on the Murph for Miller. Several of us will be going to Tri-Cities CrossFit in St Charles to participate in this charity event, please come out and show your support. You can contact me with any questions.
If you can't make it out to the event, please post your time and which version you completed to this Post. I will make sure the Facilitators of this charity event are aware of our participation.
Natural Defenses- Stay Healthy with these top immune-boosting foods
ONION: This veggie is high in quercetin, a powerful antioxidant known for its antiviral properties.
GREEN TEA: EGCG, abundant in green tea, is one of the most powerful antioxidants found in plants. This compound protects a variety of cells from being weakened and shields them from potential harm.
OYSTERS: These are packed with zinc, providing 700% of your Daily Value in just 3 ounces.
BUTTERNUT SQUASH: This is packed with beta-carotene, which the body converts to vitamin A. This vitamin maintains the body's protective layers, including skin and sinus passages.
ONION: This veggie is high in quercetin, a powerful antioxidant known for its antiviral properties.
GREEN TEA: EGCG, abundant in green tea, is one of the most powerful antioxidants found in plants. This compound protects a variety of cells from being weakened and shields them from potential harm.
OYSTERS: These are packed with zinc, providing 700% of your Daily Value in just 3 ounces.
BUTTERNUT SQUASH: This is packed with beta-carotene, which the body converts to vitamin A. This vitamin maintains the body's protective layers, including skin and sinus passages.
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