AMRAP-20 Minutes
10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)
Monday, August 31, 2009
Spotted on Shelves
Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.
Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.
FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.
Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.
Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.
FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.
Sunday, August 30, 2009
W.O.D. - 8/31/09
AFAP
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
New from Weight Watchers ~ Prepackage Cheeses
Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.
Visit WeightWatchers.com/cheese for more information.
Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.
Visit WeightWatchers.com/cheese for more information.
Saturday, August 29, 2009
W.O.D. - 8/30/09
Rest
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
3 Ways with Tomatoes~
Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.
Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.
Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.
Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.
Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.
Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.
Friday, August 28, 2009
Thursday, August 27, 2009
W.O.D. - 8/28/09
AFAP
Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)
Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)
Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)
Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)
Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)
Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)
Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)
Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)
8/20/09 Thursday Challenge Results
Sorry for the delay in getting this posted but I was waiting to get the pictures to go with it. The results were:
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
W.O.D. Format Change
I wanted to take a few moments and apologize for the lack of W.O.D.s posted during the last few weeks. I had a few things come up that prohibited me from spending the time needed to maintain the daily posts. I will do my best to get things back on track so everyone can continue to look to this website for guidance and assistance with attaining their goals.
Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.
Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.
Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.
Lead, Follow, or Get Out of the Way!
Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.
Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.
Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.
Lead, Follow, or Get Out of the Way!
Wednesday, August 26, 2009
W.O.D. - 8/27/09 (Thursday Challenge)
"Tabata Something Else"
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
Tuesday, August 25, 2009
Summertime Panzanella Salad
Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind
Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.
Serving Size: 1
Points: 5
Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind
Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.
Serving Size: 1
Points: 5
Monday, August 24, 2009
W.O.D. - 8/25/09
REST
If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.
If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.
Roast Beef Sandwich
Ingredients:
1 Arnold Select/Oroweat Sandwich Thins roll, or alternative below
3 oz. thinly sliced roast beef
1/2 cup shredded lettuce
2 slices tomato
2 slices red onion
1 slice center-cut bacon with about 20 calories per slice
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
1/8 tsp. black pepper
Directions:
Bring a pan sprayed with nonstick spray to medium heat. Split the roll into halves and lay it in the pan with the inside facing down. Carefully remove once your desired level of "toasty" is reached, after about 1-2 minutes. Plate the toasted bun, inside facing up, and evenly spread the dressing onto both halves. Top the bottom half with lettuce, tomato, and onion. Set aside. Remove the pan from the stove and re-spray with nonstick spray. Return pan to the stove and bring to medium-high heat. Cut bacon in half width wise, sprinkle with pepper, and lay it flat in the pan. Cook until crispy, about 2 minutes on each side. Remove bacon from the pan and set aside. Place roast beef in the pan and, stirring occasionally, cook until warm and browned, about 1 1/2 minutes. Roughly chop the roast beef, if you like, or simply leave the slices whole. Place roast beef over the veggies on the bottom half of the roll. Add bacon and finish it off with top half of the roll.
Serving Size: entire sandwich
Calories: 275
Fat: 7.5g
Sodium: 1,137mg
Carbs: 31g
Fiber: 6g
Sugars: 6g
Protein: 25.5g
POINTS value 5*
Ingredients:
1 Arnold Select/Oroweat Sandwich Thins roll, or alternative below
3 oz. thinly sliced roast beef
1/2 cup shredded lettuce
2 slices tomato
2 slices red onion
1 slice center-cut bacon with about 20 calories per slice
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
1/8 tsp. black pepper
Directions:
Bring a pan sprayed with nonstick spray to medium heat. Split the roll into halves and lay it in the pan with the inside facing down. Carefully remove once your desired level of "toasty" is reached, after about 1-2 minutes. Plate the toasted bun, inside facing up, and evenly spread the dressing onto both halves. Top the bottom half with lettuce, tomato, and onion. Set aside. Remove the pan from the stove and re-spray with nonstick spray. Return pan to the stove and bring to medium-high heat. Cut bacon in half width wise, sprinkle with pepper, and lay it flat in the pan. Cook until crispy, about 2 minutes on each side. Remove bacon from the pan and set aside. Place roast beef in the pan and, stirring occasionally, cook until warm and browned, about 1 1/2 minutes. Roughly chop the roast beef, if you like, or simply leave the slices whole. Place roast beef over the veggies on the bottom half of the roll. Add bacon and finish it off with top half of the roll.
Serving Size: entire sandwich
Calories: 275
Fat: 7.5g
Sodium: 1,137mg
Carbs: 31g
Fiber: 6g
Sugars: 6g
Protein: 25.5g
POINTS value 5*
Sunday, August 23, 2009
Spotted on Shelves
New 50-Calorie Yoplait Fiber One Yogurt - Each 4-oz. container has just 50 calories, 13g carbs, a whopping 5g fiber, and 3g protein POINTS® value 0*
Cranberry Raisinets - Each antioxidant is packed 100-cal bag has 4g fat, 17g carbs, <1g fiber, and <1g protein POINTS® value 2*
Sargento Reduced Fat Pepper Jack Cheese - One slice clocks in with 50 calories, 4g fat, 0g carbs, 0g fiber, and 6g protein POINTS® value 1*
New 50-Calorie Yoplait Fiber One Yogurt - Each 4-oz. container has just 50 calories, 13g carbs, a whopping 5g fiber, and 3g protein POINTS® value 0*
Cranberry Raisinets - Each antioxidant is packed 100-cal bag has 4g fat, 17g carbs, <1g fiber, and <1g protein POINTS® value 2*
Sargento Reduced Fat Pepper Jack Cheese - One slice clocks in with 50 calories, 4g fat, 0g carbs, 0g fiber, and 6g protein POINTS® value 1*
Saturday, August 22, 2009
Facts on Foods That Speed Up Metabolism
Foods that speed up your metabolism are vegetables, fruits, lean proteins, fish, healthy fats and whole grains.
Vegetables: spinach, broccoli, carrots, asparagus, cabbage, beet roots, assorted beans and dark, leafy vegetables
Fresh fruit: blueberries, melons, apples, citrus fruits and tomatoes
Skinless poultry and eggs: are excellent sources of protein
The omega 3 fatty acids: in fish boost your metabolism by burning up to 400 calories a day
Healthy fats: like nuts and peanut butter
Whole grains: brown rice, cereal, barley and oats
Consume foods with B vitamins, magnesium and fiber to increase your metabolism.
Foods that speed up your metabolism are vegetables, fruits, lean proteins, fish, healthy fats and whole grains.
Vegetables: spinach, broccoli, carrots, asparagus, cabbage, beet roots, assorted beans and dark, leafy vegetables
Fresh fruit: blueberries, melons, apples, citrus fruits and tomatoes
Skinless poultry and eggs: are excellent sources of protein
The omega 3 fatty acids: in fish boost your metabolism by burning up to 400 calories a day
Healthy fats: like nuts and peanut butter
Whole grains: brown rice, cereal, barley and oats
Consume foods with B vitamins, magnesium and fiber to increase your metabolism.
Friday, August 21, 2009
W.O.D.-8/21/09
AMRAP-20 Minutes
3 KB/DB Clean & Press (each side)-Heavy Weight
6 MB Mason Twists (4 Count)
9 Box Jumps (24")
12 Push Ups
3 KB/DB Clean & Press (each side)-Heavy Weight
6 MB Mason Twists (4 Count)
9 Box Jumps (24")
12 Push Ups
Thursday, August 20, 2009
Zucchini with Almonds and Croutons- The nuts and oils in this dish are rich in mono- and polyunsaturated fats.
Ingredients:
3/4 cup whole blanched almonds
1 tsp olive oil
1 tsp sugar
1 tsp ground cumin
1 lb small zucchini
2 tbl extra virgin olive oil
2 tbl white balsamic vinegar
1 tbl almond oil
2 tsp lemon juice
2 tsp minced shallots
1 packed cup of mixed whole herbs
2 cups croutons
salt and pepper to taste
Instructions:
Preheat oven to 375. Mix first 6 ingredients. Spread on a baking sheet; roast for 8 mins. until light brown. Set aside to cool. Slice zucchini into 1/4 in. semi-circles. Saute for 2 mins. in extra-virgin olive oil over med-high heat. Remove to a bowl and cool a little. Add almonds and remaining ingredients except herbs and croutons. Season with salt and pepper. Wait 5 mins. then toss in herbs and croutons.
MAKES 4 SERVINGS
Calories: 360
Fat: 27g
Carbs: 25g
Protein: 10g
Ingredients:
3/4 cup whole blanched almonds
1 tsp olive oil
1 tsp sugar
1 tsp ground cumin
1 lb small zucchini
2 tbl extra virgin olive oil
2 tbl white balsamic vinegar
1 tbl almond oil
2 tsp lemon juice
2 tsp minced shallots
1 packed cup of mixed whole herbs
2 cups croutons
salt and pepper to taste
Instructions:
Preheat oven to 375. Mix first 6 ingredients. Spread on a baking sheet; roast for 8 mins. until light brown. Set aside to cool. Slice zucchini into 1/4 in. semi-circles. Saute for 2 mins. in extra-virgin olive oil over med-high heat. Remove to a bowl and cool a little. Add almonds and remaining ingredients except herbs and croutons. Season with salt and pepper. Wait 5 mins. then toss in herbs and croutons.
MAKES 4 SERVINGS
Calories: 360
Fat: 27g
Carbs: 25g
Protein: 10g
Wednesday, August 19, 2009
W.O.D. - 8/20/09 (Thursday Challenge)
AFAP- 5 Rounds
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard (Up The Hill) - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be two group Challenges taking place at the Library at approximately 1200 hrs and 1430 hrs for those of you who wish to join us.
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard (Up The Hill) - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be two group Challenges taking place at the Library at approximately 1200 hrs and 1430 hrs for those of you who wish to join us.
EAT THIS NOW: TOMATOES
In Season from: July to October
One medium red tomato contains 20 calories and lots of lycopene, which can reduce prostate cancer and heart disease.
Choose tomatoes with deep color that gives some resistance when squeezed. Avoid any with black spots or blemishes.
Store on your kitchen counter or refrigerator.
In Season from: July to October
One medium red tomato contains 20 calories and lots of lycopene, which can reduce prostate cancer and heart disease.
Choose tomatoes with deep color that gives some resistance when squeezed. Avoid any with black spots or blemishes.
Store on your kitchen counter or refrigerator.
Tuesday, August 18, 2009
W.O.D. - 8/18/09
Rest
If you rested on a scheduled W.O.D. use today to make up the workout. Remember to maintain a three day on one day off schedule.
If you rested on a scheduled W.O.D. use today to make up the workout. Remember to maintain a three day on one day off schedule.
Metabolism Booster!
WATERMELON
The amino acid arginine, abundant in watermelon, might promote weight loss. Adding this amino acid to the diet enhances the oxidation of fat and glucose and increases lean muscle, which burns more calories that fat does. Snack on watermelon in the summer, and eat other arginine sources, such as seafood, nuts, and seeds, year-round.
WATERMELON
The amino acid arginine, abundant in watermelon, might promote weight loss. Adding this amino acid to the diet enhances the oxidation of fat and glucose and increases lean muscle, which burns more calories that fat does. Snack on watermelon in the summer, and eat other arginine sources, such as seafood, nuts, and seeds, year-round.
Monday, August 17, 2009
W.O.D. - 8/17/09
AMRAP-20 Minutes
Ring Support Position (Hold 10 Secs)
10 Wall Balls
10 KB Figure8toHold (5 holds ea side)
10 KB Forward Lunges (5 ea side)
10 Weighted Sit Ups (using KB)
Ring Support Position (Hold 10 Secs)
10 Wall Balls
10 KB Figure8toHold (5 holds ea side)
10 KB Forward Lunges (5 ea side)
10 Weighted Sit Ups (using KB)
Sunday, August 16, 2009
W.O.D. - 8/16/09
AFAP-5 Rounds
Ramp Sprint
10 Pull Ups
10 Box Jumps
10 Flutter Kicks (4 Ct)
10 Thrusters (95 lbs)
10 Mountain Climbers
10 Leg Raises
Ramp Sprint
10 Pull Ups
10 Box Jumps
10 Flutter Kicks (4 Ct)
10 Thrusters (95 lbs)
10 Mountain Climbers
10 Leg Raises
It's Corn Season
Selecting Ears
Rather than pull back the husk, which dries out the corn, use your fingertips to feel for plump rows of kernels at the tip.
Boil it Right
Make corn on the cob as soon as possible after buying the ears, within a couple of days at most. Keep the refrigerated ears moist by storing in the husk, wrapped in damp paper towels. Shuck the corn just before cooking so the juicy kernels don't have a chance to dry out. Bring unsalted water to a boil. Salt can toughen the kernels. Cook quickly! Long cooking makes it chewy. Slip the ears into the boiling water and leave for just 3-5 minutes. Pull out with tongs and enjoy!
Selecting Ears
Rather than pull back the husk, which dries out the corn, use your fingertips to feel for plump rows of kernels at the tip.
Boil it Right
Make corn on the cob as soon as possible after buying the ears, within a couple of days at most. Keep the refrigerated ears moist by storing in the husk, wrapped in damp paper towels. Shuck the corn just before cooking so the juicy kernels don't have a chance to dry out. Bring unsalted water to a boil. Salt can toughen the kernels. Cook quickly! Long cooking makes it chewy. Slip the ears into the boiling water and leave for just 3-5 minutes. Pull out with tongs and enjoy!
Saturday, August 15, 2009
Mac & Cheese
Ingredients:
1 package Green Giant Family Size Cauliflower & Three Cheese Sauce
2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta
3 wedges The Laughing Cow Light Original Swiss cheese
Directions:
Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12-16 minutes, until sauce has melted and cauliflower is hot. Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl. Mix thoroughly; ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. Season to taste with salt and pepper.
MAKES 4 SERVINGS
Serving Size: 1 cup
Calories: 202
Fat: 4.5g
Sodium: 825mg
Carbs: 36g
Fiber: 5g
Sugars: 6g
Protein: 8.5g
POINTS value 4
Ingredients:
1 package Green Giant Family Size Cauliflower & Three Cheese Sauce
2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta
3 wedges The Laughing Cow Light Original Swiss cheese
Directions:
Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12-16 minutes, until sauce has melted and cauliflower is hot. Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl. Mix thoroughly; ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. Season to taste with salt and pepper.
MAKES 4 SERVINGS
Serving Size: 1 cup
Calories: 202
Fat: 4.5g
Sodium: 825mg
Carbs: 36g
Fiber: 5g
Sugars: 6g
Protein: 8.5g
POINTS value 4
Friday, August 14, 2009
W.O.D. - 8/15/09
AFAP-5 Rounds
5 Floor Wipers (135 lbs)
10 Deadlifts (135)
Ramp Sprint
Then
3 Sets of 10 Reps - DB Flys (Use a weight which will allow you to complete all 10 reps ea set)
3 Sets of 10 Reps - Bench Press (Use a weight which will allow you complete all 10 reps ea set)
5 Floor Wipers (135 lbs)
10 Deadlifts (135)
Ramp Sprint
Then
3 Sets of 10 Reps - DB Flys (Use a weight which will allow you to complete all 10 reps ea set)
3 Sets of 10 Reps - Bench Press (Use a weight which will allow you complete all 10 reps ea set)
Thursday Challenge Results
The Thursday Challenge was a huge success! We had the largest turnout to date which included friends of the OBPD Fitness Group. The results are as follows:
Cates: 23:48
Schlicher: 24:00
Caruso: 28:41
Ramirez: 29:41
Weber: 32:42
Gabel: 34:09
King: 37:00
Perez: 39:38
Wood: 40:14
Spinach Bites
PER SERVING (1/6th of recipe, about 3 Spinach Bites): 70 calories, 2g fat, 341mg sodium, 8.5g carbs, 2.5g fiber, 1g sugars, 4.5g protein POINTS value 1
Ingredients:
One 10-oz. package frozen chopped spinach, defrosted and thoroughly pat dry
1/2 cup finely chopped onion
1/3 cup Fiber One bran cereal
1/4 cup reduced-fat Parmesan-style grated topping
1/4 cup fat-free liquid egg substitute
3 tbsp. fat-free cream cheese, room temperature
1 tbsp. light whipped butter or light buttery spread
3/4 tsp. minced garlic
3/4 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. black pepper
Directions:
Preheat oven to 350 degrees. In a large bowl, combine all ingredients except for the Fiber One, and stir until completely mixed. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Add Fiber One crumbs to the large bowl and mix until integrated. Prepare a baking sheet by lightly spraying it with nonstick spray. Scoop out about 1 tbsp. of the mixture, form it into a ball with your hands, and place it on the baking sheet. Repeat with the rest of the mixture, yielding a total of about 18 balls. Bake in the oven for 20 minutes. Allow to cool slightly.
MAKES 6 SERVINGS
PER SERVING (1/6th of recipe, about 3 Spinach Bites): 70 calories, 2g fat, 341mg sodium, 8.5g carbs, 2.5g fiber, 1g sugars, 4.5g protein POINTS value 1
Ingredients:
One 10-oz. package frozen chopped spinach, defrosted and thoroughly pat dry
1/2 cup finely chopped onion
1/3 cup Fiber One bran cereal
1/4 cup reduced-fat Parmesan-style grated topping
1/4 cup fat-free liquid egg substitute
3 tbsp. fat-free cream cheese, room temperature
1 tbsp. light whipped butter or light buttery spread
3/4 tsp. minced garlic
3/4 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. black pepper
Directions:
Preheat oven to 350 degrees. In a large bowl, combine all ingredients except for the Fiber One, and stir until completely mixed. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Add Fiber One crumbs to the large bowl and mix until integrated. Prepare a baking sheet by lightly spraying it with nonstick spray. Scoop out about 1 tbsp. of the mixture, form it into a ball with your hands, and place it on the baking sheet. Repeat with the rest of the mixture, yielding a total of about 18 balls. Bake in the oven for 20 minutes. Allow to cool slightly.
MAKES 6 SERVINGS
Thursday, August 13, 2009
W.O.D. - 8/14/09
Rest
If you rested on a scheduled W.O.D. day use today to complete the W.O.D. Remember to maintain a three day on one day off format.
If you rested on a scheduled W.O.D. day use today to complete the W.O.D. Remember to maintain a three day on one day off format.
Squash Pot Stickers
PER SERVING (5 pot stickers w/ sauce): 161 calories, 0.5g fat, 786mg sodium, 35g carbs, 3g fiber, 5g sugars, 4.5g protein POINTS® value 3*
Ingredients:
For Pot Stickers
25 small square wonton wrappers
3 1/2 cups peeled and cubed butternut squash
1/2 cup grated carrots
1/4 cup chopped scallions
2 tbsp. light or low-sodium soy sauce
1 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. ground ginger
For Dipping Sauce
2 tbsp. light or low-sodium soy sauce
1 tbsp. red wine vinegar
1 tbsp. sweet chili sauce
Directions:
Place squash in a large microwave-safe bowl with 1/2 cup water. Cover and microwave for 12-14 minutes, until squash is soft. Meanwhile, combine ingredients for dipping sauce in a small bowl, and refrigerate until you're ready to serve the pot stickers. Once the bowl containing the squash is cool enough to handle, drain excess water. Using a fork or potato masher, mash squash completely. Add carrots, scallions, soy sauce, garlic, salt, and ginger, and mix thoroughly. This is your filling. Set aside. Lay two wonton wrappers flat on a clean, dry surface. Spoon approximately 1 tbsp. of the filling into the center of each wrapper. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly. Fold the bottom left corner of each wrapper to meet the top right corner, forming a triangle and enclosing the filling. Then press firmly on the edges to seal. Set aside, and repeat with all remaining wrappers and filling. Once all wontons are assembled, bring a pan sprayed with nonstick spray to medium-high heat. Working in batches, cook wontons for 3-4 minutes on each side, beginning with the flat sides down, until crispy.
MAKES 5 SERVINGS
PER SERVING (5 pot stickers w/ sauce): 161 calories, 0.5g fat, 786mg sodium, 35g carbs, 3g fiber, 5g sugars, 4.5g protein POINTS® value 3*
Ingredients:
For Pot Stickers
25 small square wonton wrappers
3 1/2 cups peeled and cubed butternut squash
1/2 cup grated carrots
1/4 cup chopped scallions
2 tbsp. light or low-sodium soy sauce
1 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. ground ginger
For Dipping Sauce
2 tbsp. light or low-sodium soy sauce
1 tbsp. red wine vinegar
1 tbsp. sweet chili sauce
Directions:
Place squash in a large microwave-safe bowl with 1/2 cup water. Cover and microwave for 12-14 minutes, until squash is soft. Meanwhile, combine ingredients for dipping sauce in a small bowl, and refrigerate until you're ready to serve the pot stickers. Once the bowl containing the squash is cool enough to handle, drain excess water. Using a fork or potato masher, mash squash completely. Add carrots, scallions, soy sauce, garlic, salt, and ginger, and mix thoroughly. This is your filling. Set aside. Lay two wonton wrappers flat on a clean, dry surface. Spoon approximately 1 tbsp. of the filling into the center of each wrapper. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly. Fold the bottom left corner of each wrapper to meet the top right corner, forming a triangle and enclosing the filling. Then press firmly on the edges to seal. Set aside, and repeat with all remaining wrappers and filling. Once all wontons are assembled, bring a pan sprayed with nonstick spray to medium-high heat. Working in batches, cook wontons for 3-4 minutes on each side, beginning with the flat sides down, until crispy.
MAKES 5 SERVINGS
Wednesday, August 12, 2009
W.O.D. - 8/13/09 (Thursday Challenge)
AFAP-10 Rounds
200m Sprint
5 Pull Ups
10 KB C&P (5 each side)
15 Push Ups
* There will be a group Challenge taking place in the Cage at 1200 hrs. There will be several members of the Fitness Committee, as well as, friends of the OBPD Fitness Group participating. Come on out and show us what you got!!
**Compare to 6/25/09
200m Sprint
5 Pull Ups
10 KB C&P (5 each side)
15 Push Ups
* There will be a group Challenge taking place in the Cage at 1200 hrs. There will be several members of the Fitness Committee, as well as, friends of the OBPD Fitness Group participating. Come on out and show us what you got!!
**Compare to 6/25/09
Salmon Spread
PER SERVING (1/6th of recipe, about 1/4 cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein POINTS® value 2*
Ingredients:
One 8-oz. tub fat-free cream cheese, room temperature
One 5-oz. can skinless boneless pink salmon in water, drained and flaked
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. Dijonnaise
1 tbsp. minced onion
1/2 tsp. lemon juice
Directions:
In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated. Add salmon and onion and stir thoroughly, until a very smooth consistency is reached. Refrigerate until ready to serve.
MAKES 6 SERVINGS
PER SERVING (1/6th of recipe, about 1/4 cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein POINTS® value 2*
Ingredients:
One 8-oz. tub fat-free cream cheese, room temperature
One 5-oz. can skinless boneless pink salmon in water, drained and flaked
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. Dijonnaise
1 tbsp. minced onion
1/2 tsp. lemon juice
Directions:
In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated. Add salmon and onion and stir thoroughly, until a very smooth consistency is reached. Refrigerate until ready to serve.
MAKES 6 SERVINGS
Tuesday, August 11, 2009
W.O.D. - 8/12/09
AMRAP-20 Minutes
10 Tire Flips
10 Sledgehammer Strikes (5 each side)
10 Tire Jumps
Then
3 Sets of 10 Reps - Back Squats (Utilize a weight which will allow you to maintain your form. You should be able to complete all 10 reps without breaking up your sets.)
10 Tire Flips
10 Sledgehammer Strikes (5 each side)
10 Tire Jumps
Then
3 Sets of 10 Reps - Back Squats (Utilize a weight which will allow you to maintain your form. You should be able to complete all 10 reps without breaking up your sets.)
Spotted on Shelves
StarKist Tuna Salad Sandwich-Ready Pouches- (In Chunk Light and Albacore) each 3-oz. pouch has 90-100 calories, 2.5-3.5g fat, 4-6g carbs, 1g fiber, and 11-13g protein POINTS® value 2*
Quaker Crispy Oat Bars - Each bar has 100 calories, 2g fat, 19g carbs, 2g fiber, and 2g protein POINTS® value 2*
Lean Cuisine Wood Fire Style Bacon Alfredo Pizza- The 6-oz. pie has 320 calories, 9g fat, 42g carbs, 2g fiber, and 17g protein POINTS® value 7*
StarKist Tuna Salad Sandwich-Ready Pouches- (In Chunk Light and Albacore) each 3-oz. pouch has 90-100 calories, 2.5-3.5g fat, 4-6g carbs, 1g fiber, and 11-13g protein POINTS® value 2*
Quaker Crispy Oat Bars - Each bar has 100 calories, 2g fat, 19g carbs, 2g fiber, and 2g protein POINTS® value 2*
Lean Cuisine Wood Fire Style Bacon Alfredo Pizza- The 6-oz. pie has 320 calories, 9g fat, 42g carbs, 2g fiber, and 17g protein POINTS® value 7*
Monday, August 10, 2009
Crab and Green Bean Salad
Ingredients:
10 oz. green beans, trimmed at both ends, cut into ½ inch pieces
2 tbs coarse sea salt
1 cup 2% plain Greek yogurt
1 tbs Dijon mustard
¼ tsp fine sea salt
4 tbs fresh chives, minced
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 oz. cooked lump crabmeat
Directions:
Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, 3–4 minutes. Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them to stay green and crisp. Drain the green beans and wrap then in a towel to dry. In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing.
Serving Size: Serves 4
Calories: 220
Fat: 9g
Carbs: 17g
Protein: 20g
Ingredients:
10 oz. green beans, trimmed at both ends, cut into ½ inch pieces
2 tbs coarse sea salt
1 cup 2% plain Greek yogurt
1 tbs Dijon mustard
¼ tsp fine sea salt
4 tbs fresh chives, minced
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 oz. cooked lump crabmeat
Directions:
Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, 3–4 minutes. Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them to stay green and crisp. Drain the green beans and wrap then in a towel to dry. In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing.
Serving Size: Serves 4
Calories: 220
Fat: 9g
Carbs: 17g
Protein: 20g
Sunday, August 9, 2009
Saturday, August 8, 2009
Spotted on Shelves
Weight Watchers Candy Bar Ice Cream Bar PER SERVING (1 bar): 150 calories, 9g fat, 45mg sodium, 16g carbs, 3g fiber, 11g sugars, 3g protein POINTS® value 3
Dreyer's/Edy's Slow Churned Yogurt Blends in Tart Honey and Tart Mango PER SERVING (1/2 cup): 100 calories, 1.5g fat, 40mg sodium, 19 - 20g carbs, 0g fiber, 15 - 16g sugars, 2g protein POINTS® value 2*
Blue Bunny Raspberry Vanilla Aspen Frozen Yogurt Granola Bars PER SERVING (1 bar): 150 calories, 8g fat, 50mg sodium, 18g carbs, 3g fiber, 13g sugars, 2g protein POINTS® value 3*
Arctic Zero Chocolate Peanut Butter All Natural Frozen Dessert PER SERVING (1/2 cup): 32 calories, 0g fat, 9mg sodium, 11g carbs, 0g fiber, 9g sugars, 4g protein POINTS® value 1*
Weight Watchers Candy Bar Ice Cream Bar PER SERVING (1 bar): 150 calories, 9g fat, 45mg sodium, 16g carbs, 3g fiber, 11g sugars, 3g protein POINTS® value 3
Dreyer's/Edy's Slow Churned Yogurt Blends in Tart Honey and Tart Mango PER SERVING (1/2 cup): 100 calories, 1.5g fat, 40mg sodium, 19 - 20g carbs, 0g fiber, 15 - 16g sugars, 2g protein POINTS® value 2*
Blue Bunny Raspberry Vanilla Aspen Frozen Yogurt Granola Bars PER SERVING (1 bar): 150 calories, 8g fat, 50mg sodium, 18g carbs, 3g fiber, 13g sugars, 2g protein POINTS® value 3*
Arctic Zero Chocolate Peanut Butter All Natural Frozen Dessert PER SERVING (1/2 cup): 32 calories, 0g fat, 9mg sodium, 11g carbs, 0g fiber, 9g sugars, 4g protein POINTS® value 1*
Friday, August 7, 2009
W.O.D. - 8/7/09
AMRAP- 20 Minutes
Ramp Sprint
5 Pull Ups
10 Rocky Sit Ups
10 Deadlifts (135 lbs)
Rocky Sit Ups are named after the movie Rocky. Do a regular sit up and at the top touch opposite elbow to opposite knee for a 4 count. Left elbow to right knee, right elbow to left knee, left elbow to right knee, right elbow to right knee. This is one Rocky Sit Up.
Ramp Sprint
5 Pull Ups
10 Rocky Sit Ups
10 Deadlifts (135 lbs)
Rocky Sit Ups are named after the movie Rocky. Do a regular sit up and at the top touch opposite elbow to opposite knee for a 4 count. Left elbow to right knee, right elbow to left knee, left elbow to right knee, right elbow to right knee. This is one Rocky Sit Up.
Thursday Challenge Results
The Thursday Challenge took place at the Oak Brook Library to take advantage of the open space. The workout was another tough one. The results were:
Cates: 18:18
Gabel: 22:36
Caruso: 26:01
Ramirez: 29:22
The committee is hoping to do a few more Challenges like this as long as the weather cooperates. Nice Job Everyone!!
Natural Solutions--Mother Nature’s healthy drinks recharge muscles and aid performance
Iced Green Tea
WHEN: Pre or Post run and on easy run less than an hour
WHY: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer.
Coconut Water
WHEN: Pre or Post run or on runs of about 60 minutes
WHY: The clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy almond flavor.
Chocolate Milk
WHEN: Post run
WHY: It has the ideal amount of carbohydrates and protein that tired muscles need for recovery.
Cherry Juice
WHEN: After a hard run
WHY: It decreases inflammation, oxidative stress and muscle damage.
Vegetable Juice
WHEN: Post run
WHY: 100% vegetable juice is a tasty way to get a serving or 2 of veggies.
Iced Green Tea
WHEN: Pre or Post run and on easy run less than an hour
WHY: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer.
Coconut Water
WHEN: Pre or Post run or on runs of about 60 minutes
WHY: The clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy almond flavor.
Chocolate Milk
WHEN: Post run
WHY: It has the ideal amount of carbohydrates and protein that tired muscles need for recovery.
Cherry Juice
WHEN: After a hard run
WHY: It decreases inflammation, oxidative stress and muscle damage.
Vegetable Juice
WHEN: Post run
WHY: 100% vegetable juice is a tasty way to get a serving or 2 of veggies.
Thursday, August 6, 2009
Pumpkin Enchiladas
PER SERVING (1 enchilada): 188 calories, 2g fat, 948mg sodium, 31g carbs,
5g fiber, 8g sugars, 10.5g protein, POINTS® value 3*
Ingredients:
2 medium-large corn tortillas
3/4 cup enchilada sauce, divided
2/3 cup canned pure pumpkin
1/3 cup chopped onion
1/4 cup shredded fat-free cheddar cheese
1 slice fat-free cheddar cheese, halved
1 1/2 tbsp. taco sauce
1 tsp. dry taco seasoning mix
Optional: salt, black pepper, fat-free sour cream, chopped scallions
Directions:
Preheat oven to 400 degrees. Bring a pan sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until it begins to brown, about 2 minutes. Transfer to a medium bowl. Add pumpkin, taco sauce, and taco seasoning to the bowl. Mix well. If you like, season to taste with salt and pepper. Set aside. Spray a small baking dish with nonstick spray and set aside. Warm tortillas slightly in the microwave. Lay tortillas flat on a clean, dry surface. Spread 2 tbsp. enchilada sauce onto each one. Place a half-slice of cheese in the center of each tortilla. Evenly distribute the pumpkin mixture between the centers of the tortillas. Wrap tortillas up tightly and place them in the baking dish with the seam sides down. Cover with remaining 1/2 cup enchilada sauce. Bake in the oven for about 8 minutes, until enchiladas are hot. Carefully remove dish from the oven, and sprinkle enchiladas with shredded cheese. Return to the oven and bake for another 5 minutes, or until the cheese has melted. If you like, top with sour cream and/or scallions.
PER SERVING (1 enchilada): 188 calories, 2g fat, 948mg sodium, 31g carbs,
5g fiber, 8g sugars, 10.5g protein, POINTS® value 3*
Ingredients:
2 medium-large corn tortillas
3/4 cup enchilada sauce, divided
2/3 cup canned pure pumpkin
1/3 cup chopped onion
1/4 cup shredded fat-free cheddar cheese
1 slice fat-free cheddar cheese, halved
1 1/2 tbsp. taco sauce
1 tsp. dry taco seasoning mix
Optional: salt, black pepper, fat-free sour cream, chopped scallions
Directions:
Preheat oven to 400 degrees. Bring a pan sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until it begins to brown, about 2 minutes. Transfer to a medium bowl. Add pumpkin, taco sauce, and taco seasoning to the bowl. Mix well. If you like, season to taste with salt and pepper. Set aside. Spray a small baking dish with nonstick spray and set aside. Warm tortillas slightly in the microwave. Lay tortillas flat on a clean, dry surface. Spread 2 tbsp. enchilada sauce onto each one. Place a half-slice of cheese in the center of each tortilla. Evenly distribute the pumpkin mixture between the centers of the tortillas. Wrap tortillas up tightly and place them in the baking dish with the seam sides down. Cover with remaining 1/2 cup enchilada sauce. Bake in the oven for about 8 minutes, until enchiladas are hot. Carefully remove dish from the oven, and sprinkle enchiladas with shredded cheese. Return to the oven and bake for another 5 minutes, or until the cheese has melted. If you like, top with sour cream and/or scallions.
Wednesday, August 5, 2009
W.O.D. - 8/6/09 (Thursday Challenge)
AFAP- 5 Rounds
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be a group Challenge taking place at the Library at approximately 1230 hrs for those of you who wish to join us.
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be a group Challenge taking place at the Library at approximately 1230 hrs for those of you who wish to join us.
Choco-Berry Waffle Sundae
Ingredients:
1 standard-sized Keebler Waffle Bowl
1/2 cup fat-free vanilla ice cream
3 frozen unsweetened strawberries
1 1/2 tbsp. Hershey's Lite chocolate syrup, divided
1/2 tbsp. sugar-free strawberry preserves
2 tbsp. Fat Free Reddi-wip
Directions:
Pour 1 tbsp. chocolate syrup into the waffle bowl, tilting the bowl from side to
side so the syrup coats as much of the inside as possible (sides too!). Freeze
for 30 minutes, or until syrup has solidified. Place berries in a microwave-safe bowl, and microwave until thawed, about 25 seconds. Do not drain excess liquid. Add preserves and mash with a fork, until you have a chunky strawberry sauce. Set aside. Remove waffle bowl from the freezer and place in a dish. Scoop ice cream into the waffle bowl. Top with strawberry sauce and 1/2 tbsp. chocolate syrup, and then finish it all off with Reddi-wip.
Serving Size: entire sundae
Calories: 198
Fat: 1.25g
Sodium: 110mg
Carbs: 45.5g
Fiber: 2.5g
Sugars: 23.5g
Protein: 3.5g
POINTS® value 4*
Ingredients:
1 standard-sized Keebler Waffle Bowl
1/2 cup fat-free vanilla ice cream
3 frozen unsweetened strawberries
1 1/2 tbsp. Hershey's Lite chocolate syrup, divided
1/2 tbsp. sugar-free strawberry preserves
2 tbsp. Fat Free Reddi-wip
Directions:
Pour 1 tbsp. chocolate syrup into the waffle bowl, tilting the bowl from side to
side so the syrup coats as much of the inside as possible (sides too!). Freeze
for 30 minutes, or until syrup has solidified. Place berries in a microwave-safe bowl, and microwave until thawed, about 25 seconds. Do not drain excess liquid. Add preserves and mash with a fork, until you have a chunky strawberry sauce. Set aside. Remove waffle bowl from the freezer and place in a dish. Scoop ice cream into the waffle bowl. Top with strawberry sauce and 1/2 tbsp. chocolate syrup, and then finish it all off with Reddi-wip.
Serving Size: entire sundae
Calories: 198
Fat: 1.25g
Sodium: 110mg
Carbs: 45.5g
Fiber: 2.5g
Sugars: 23.5g
Protein: 3.5g
POINTS® value 4*
Tuesday, August 4, 2009
W.O.D. - 8/5/09
Rest
If you rested on a scheduled W.O.D. use today to complete that workout. Remember to maintain a 3 day on 1 day rest schedule
If you rested on a scheduled W.O.D. use today to complete that workout. Remember to maintain a 3 day on 1 day rest schedule
W.O.D. - 8/4/09
AMRAP-20 Minutes
10 Elevated Push Ups
10 Tire Jumps
10 Sledgehammer Tire Strikes (5 ea side)
10 Supine Bicycles
Elevated Push Ups should be done by placing feet on Tire.
10 Elevated Push Ups
10 Tire Jumps
10 Sledgehammer Tire Strikes (5 ea side)
10 Supine Bicycles
Elevated Push Ups should be done by placing feet on Tire.
Bean Salad
PER SERVING (one cup): 122 calories, 2g fat, 338mg sodium, 20.5g carbs, 6g fiber, 5g sugars, 6g protein POINTS® value 2*
Ingredients:
For Salad
One 15-oz. can red kidney beans, drained and rinsed
One 15-oz. can garbanzo beans, drained and rinsed
2 cups fresh green beans, trimmed and cut into 1-inch segments
2 cups bite-sized broccoli florets
1 red or yellow bell pepper, thinly sliced and cut into 1-inch segments
1 small red onion, thinly sliced
3 tbsp. chopped fresh parsley
For Dressing
2 oranges
1/4 cup seasoned rice vinegar
1 tbsp. lemon juice
1 tbsp. olive oil
1 tsp. chopped garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Directions:
Bring a large pot of lightly salted water to a rapid boil. While you wait for the water to boil, fill a large bowl with cold water and ice; set aside. Add green beans and broccoli to the boiling water, and cook for about 5 minutes, until just tender. Drain water from the pot and immediately transfer the veggies to the bowl of water and ice to stop the cooking. Set aside. To make the dressing, squeeze the juice from both oranges into a medium bowl. Remove any seeds. Add all other ingredients for the dressing, and whisk until uniform and blended. Set aside. Drain ice and water from the large bowl, so only the blanched veggies remain. Add kidney beans, garbanzo beans, bell pepper, onion, and parsley. Top with dressing and toss well, ensuring all veggies and beans are coated. Let marinate in the refrigerator for at least an hour before eating.
PER SERVING (one cup): 122 calories, 2g fat, 338mg sodium, 20.5g carbs, 6g fiber, 5g sugars, 6g protein POINTS® value 2*
Ingredients:
For Salad
One 15-oz. can red kidney beans, drained and rinsed
One 15-oz. can garbanzo beans, drained and rinsed
2 cups fresh green beans, trimmed and cut into 1-inch segments
2 cups bite-sized broccoli florets
1 red or yellow bell pepper, thinly sliced and cut into 1-inch segments
1 small red onion, thinly sliced
3 tbsp. chopped fresh parsley
For Dressing
2 oranges
1/4 cup seasoned rice vinegar
1 tbsp. lemon juice
1 tbsp. olive oil
1 tsp. chopped garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Directions:
Bring a large pot of lightly salted water to a rapid boil. While you wait for the water to boil, fill a large bowl with cold water and ice; set aside. Add green beans and broccoli to the boiling water, and cook for about 5 minutes, until just tender. Drain water from the pot and immediately transfer the veggies to the bowl of water and ice to stop the cooking. Set aside. To make the dressing, squeeze the juice from both oranges into a medium bowl. Remove any seeds. Add all other ingredients for the dressing, and whisk until uniform and blended. Set aside. Drain ice and water from the large bowl, so only the blanched veggies remain. Add kidney beans, garbanzo beans, bell pepper, onion, and parsley. Top with dressing and toss well, ensuring all veggies and beans are coated. Let marinate in the refrigerator for at least an hour before eating.
Monday, August 3, 2009
Are you looking for bread alternatives?
Try these:
Arnold Select/Oroweat Sandwich Thins- These are like flat buns that taste great and are a fantastic alternative to hamburger buns. Pepperidge Farm also has a very similar product called Deli Flats. Both products have 100 calories each.
Light/100-Calorie English Muffins- Thomas' 100-Calorie Original, Thomas' Light Multi Grain, Western Bagel Alternative, the kinds by Weight Watchers and Fiber One. These are all great options for hamburgers, hot dogs, chicken sandwiches, and more.
High-Fiber, Low-Calorie Tortillas- Use 80-calorie La Tortilla Factory Smart & Delicious Low Carb High Fiber tortillas to make light burger wraps.
High-Fiber, Low-Calorie Pita Pockets - The ones by Weight Watchers and Western Bagel Alternative are both great.
Try these:
Arnold Select/Oroweat Sandwich Thins- These are like flat buns that taste great and are a fantastic alternative to hamburger buns. Pepperidge Farm also has a very similar product called Deli Flats. Both products have 100 calories each.
Light/100-Calorie English Muffins- Thomas' 100-Calorie Original, Thomas' Light Multi Grain, Western Bagel Alternative, the kinds by Weight Watchers and Fiber One. These are all great options for hamburgers, hot dogs, chicken sandwiches, and more.
High-Fiber, Low-Calorie Tortillas- Use 80-calorie La Tortilla Factory Smart & Delicious Low Carb High Fiber tortillas to make light burger wraps.
High-Fiber, Low-Calorie Pita Pockets - The ones by Weight Watchers and Western Bagel Alternative are both great.
Sunday, August 2, 2009
W.O.D. - 08/02/09
AFAP
4 mile Run
We will be running the Oak Brook Loop. This is a mostly gravel path with lots of hills.
4 mile Run
We will be running the Oak Brook Loop. This is a mostly gravel path with lots of hills.
Saturday, August 1, 2009
W.O.D. - 8/1/09
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.
3 SWEET SWAPS-
Try these ideas for a natural, low-cal sweet fix:
1. Mix 1/4 tsp vanilla extract into hot cereal or oatmeal
2. Stir bananas into nonfat plain Greek yogurt
3. Sprinkle cinnamon over coffee grounds before brewing. It may prompt you to skip or reduce the amount of sweetener you add to your cup.
Try these ideas for a natural, low-cal sweet fix:
1. Mix 1/4 tsp vanilla extract into hot cereal or oatmeal
2. Stir bananas into nonfat plain Greek yogurt
3. Sprinkle cinnamon over coffee grounds before brewing. It may prompt you to skip or reduce the amount of sweetener you add to your cup.
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