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

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.

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*

W.O.D. - 5/16/09

AFAP

4 Red Laps Followed by 5 Ramp Sprints

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*

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.

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.

W.O.D. - 5/14/09

AFAP-4 Rounds

Red Lap
20 Leg Raises
20 Mason Twists (4 Ct)

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.

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.

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.

W.O.D. - 5/12/09

AMRAP-20 Minutes

5 Pull Ups/10 Inv Rows
5 Deadlifts (135 lbs)
Bird Dog (10 Sec/Side)

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

W.O.D. - 5/11/09

AFAP-10 Rounds

10 Wall Ball
10 Ring Push Ups

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*

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.

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*

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.

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*

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.

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*

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.

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*

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

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*)

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.

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

W.O.D. - 5/4/09

AFAP-4 Rounds

Blue Lap-Sprint
10 Dips
10 Floor Wipers
10 KB Lunges

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

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!

W.O.D. - 5/3/09

AMRAP-20 Minutes

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

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.

W.O.D. - 5/1/09

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.

Chocolate Chip Softies!

Ingredients:
3/4 cup whole-wheat flour
1/2 cup Splenda No Calorie Sweetener (granulated)
6 tbsp. unsweetened applesauce
1/4 cup canned pure pumpkin
1/4 cup fat-free liquid egg substitute (like Egg Beaters)
2 1/2 tbsp. mini semi-sweet chocolate chips
2 tbsp. brown sugar, not packed
3/4 tsp. vanilla extract
1/4 tsp. baking soda
1/8 tsp. salt

Directions:
Preheat oven to 375 degrees. In a mixing bowl, combine all dry ingredients
except for the chocolate chips (flour, Splenda, brown sugar, baking soda,
and salt). Mix well. In a separate bowl, mix together all wet ingredients
(applesauce, pumpkin, egg substitute, and vanilla extract). Add this mixture
to the dry ingredients, and stir until completely blended. Then, fold in the
chocolate chips. Spray a large baking pan with nonstick spray, and spoon
batter into 8 evenly spaced circles. Place pan in the oven for about 10
minutes (until cookies appear done and feel firm). Remove pan from the
oven and allow cookies to cool slightly. For best results, enjoy while the
cookies are still warm.

MAKES 8 SERVINGS
Serving Size: 1 medium-sized cookie (about 1.5 oz.)
Calories: 88
Fat: 1.5g
Sodium: 93mg
Carbs: 17g
Fiber: 2g
Sugars: 6g
Protein: 3g
POINTS® value 1*

W.O.D. - 4/30/09

AFAP-21/15/9

SDLHP (95 lbs)
Dips

Then Run 2 Red Laps

How many calories do I need each day?

The amount of calories you need to consume each day depends on several factors. There are a few equations to assist you in calculating what is right for you which were developed and used by Personal Trainers and Strength and Conditioning Coaches.

Determine Resting Metabolic Rate (RMR)
Range for Men: 9-17
Range for Women: 8-16
---The higher the lean muscle mass the higher the number you use----

Multiply weight(pounds) by number in range--- 200lbs X 13 = 2600 calories RMR



Body Fat Method

• Find Percentage of Body Fat
• Find Fat Free Mass (FFM) by multiplying body weight by fat (decimal form) and subtract fat pounds from total body weight. Then divide by 2.2 to get FFM in kilograms.

EXAMPLE: 200 pound Male with 12% body fat:

1. convert body fat to decimal = .12
2. multiply body weight by fat = 200 X .12 = 24 lbs of fat.
3. subtract fat weight from overall weight = 176 lbs FFM
4. convert to kilograms = 176/2.2 = 80 kilograms
5. RMR = 370 + (21.6 X 80)
6. RMR = 2,098 calories

Spring Clean your diet

As the weather gets nicer, and our Fitness Program grows now may be a good time to "Spring Clean" your diet by riding the kitchen of the bad and replace it with the good...

Items to trash in your fridge:

• High-Calorie dips, spreads and condiments such as Ranch dressing, Mayo, Nacho Cheese Sauce, French Onion Chip dip, etc. Swap those out with salsa, vinegrette dressings, mustards, low-fat low-carb sauces.
• Fruit-on-the-bottom yogurts. These contain more sugar than actual good nutirents. Instead use sugar-free varieties and add your own fresh fruits or nuts.

Items to add to your fridge:

• Lean proteins like turkey, chicken, eggs, fresh fish and lean red meat.
• Lots and lots of produce like spinach, broccoli, apples, peppers and bananas.
• Giant water pitcher.

Items to trash in your pantry:

• Anything containing trans-fats.
• Kids Breakfast items. This includes sugary cereals, pop-tarts and anything with more than 10-g of sugar per serving.
• Cheap snack and sugary drinks like chips and soda.

Items to add to the pantry:

• Rolled Oats and canned beans. Not the instant oatmeal with all the yummy sugar.
• Smart snacks like almonds, walnuts, plain microwave popcorn and protein bars.
• Tea. Everyone prefers green tea over black, white and oolong but they are all healthy and just as potent with antioxidants and other essential compounds for maintaining a healthy body.

Spotted on Shelves

Lean Cuisine Multiserve Pizzas
Get this, pizza-lovers. Lean Cuisine now has FULL-SIZED pizzas in four flavors: BBQ-Recipe Chicken, Pepperoni, Four Cheese, and Roasted Garlic Chicken. They are nearly 18 oz. each, which is BIG. A serving (about 1/4th of a pie) has 270 - 280 calories,
7 - 8g fat, 37 - 42g carbs, 3g fiber, and 13 - 15g protein (POINTS® value 5 - 6*).

Healthy Choice Fresh Mixers
These shelf-stable meals feature built-in steaming, which ensures that your rice or pasta doesn't get all soggy. Available in Rotini & Zesty Marinara Sauce, Sesame Teriyaki Chicken, Sweet & Sour Chicken, Szechwan Beef with Asian Style Noodles, Ziti & Meat Sauce, and Southwestern Style Chicken. Each package has 300 - 390 calories, 2.5 - 6g fat, 56 - 78g carbs, 3 - 8g fiber, and 10 - 15g protein (POINTS® value 5 - 8*).

Sara Lee Bites, Caramel Cheesecake and Cookies 'n Creme Cheesecake
Enjoy five of 'em for around 100 calories, 5g fat, 10g carbs, 0g fiber, and 1g
protein (POINTS® value 2*).

W.O.D. - 4/29/09

AMRAP-20 Minutes

5 Burpees
Support Ring Pos (10 Sec)
5 Pull Over/Sit Up/Stand Up
Side Plank (10 Sec/Side)

Philly Cheesesteak

Ingredients:
3 oz. raw lean filet beefsteak
1 hot dog bun
1 slice fat-free American cheese
1/3 cup sliced onions

Directions:
Slice your filet into thin strips. (Freezing it slightly beforehand will make it
easier to cut.) In a pan spritzed with nonstick spray, cook onions over
medium-high heat for about 5 minutes, until onion slices are slightly
browned. Remove onions from the pan and set aside. Spritz a little more
nonstick spray into the pan (remove pan from heat before re-spraying) and
cook filet strips over medium-high heat for 1 - 2 minutes, flipping them
halfway through cooking. Place cheese on top of meat (still in the pan) and
continue to cook until cheese is slightly melted. Meanwhile, warm or toast
your bun. Place meat and cheese in the bun and then top with onions.

MAKES 1 SERVING
Serving Size: 1 sandwich (entire recipe)
Calories: 301
Fat: 9g
Sodium: 588mg
Carbs: 28g
Fiber: 0.5g
Sugars: 7g
Protein: 26g
POINTS® value 7*

W.O.D. - 4/28/09

AFAP-2 Rounds (25 Reps Each)

Pull Ups/Inverted Rows(50 Reps for Rows)
Box Jumps
Mason Twists (4 Ct)
Push Ups
Sit Ups
Jump Rope Single Unders

Part 2
Check it out here are some favorite low-cal, low-fat snacks, all with a POINTS® value of 1* (or less!) per serving. Most of these have just 50 - 100 calories and 0 -3g fat.

Fruity Fun
Mott's Healthy Harvest and Plus Applesauce
(1 container = 50 calories, 0g fat, 13g carbs, 1 - 3g fiber)

Gerber Graduates Mini Fruits
(1/4 cup = 25 - 35 calories, 0 - 0.5g fat, 6 - 8g carbs, <1 - 1g fiber)

Brothers-All-Natural Fruit Crisps
(1 bag = 30 - 66 calories, 0g fat, 6 - 16g carbs, 1 - 2g fiber)

Crispy Green Crispy Fruit
(1 bag = 36 - 39 calories, 0g fat, 8 - 9g carbs, 1g fiber)

Jell-O Sugar Free Gelatin Snacks
(1 snack = 10 calories, 0g fat, 0g carbs, 0g fiber)


Chips, Crisps, and Other Snacks
Quaker Rice Cakes
(1 cake = 35 - 60 calories, 0 - 1g fat, 7 - 13g carbs, 0g fiber)

Quaker Multigrain Cakes and Minis
(1 cake or 9 minis = 50 - 60 calories, 1g fat, 12g carbs, 1g fiber)

Jolly Time 100 Calorie Healthy Pop Bags
(1 bag, popped = 100 calories, 2g fat, 20 - 24g carbs, 5 - 8g fiber)

Tasty Eats Soy Jerky
(0.5 oz. = 40 - 45 calories, <1 - 1.5g fat, 2 - 7g carbs, 1g fiber)

W.O.D. -4/27/09

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.

Zucchini Nut Muffins

Ingredients:
1 1/2 cups shredded zucchini (about 1 large zucchini)
1 cup whole-wheat flour
1/2 cup all-purpose flour
2/3 cup Splenda No Calorie Sweetener (granulated)
1/3 cup brown sugar (not packed)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 cup unsweetened applesauce
3 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
3 tbsp. crushed walnuts, divided
1 1/2 tsp. baking powder
1 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. nutmeg
1/2 tsp. salt

Directions:
Preheat oven to 350 degrees. In a medium bowl, combine both types of flour, Splenda, brown sugar, baking powder, cinnamon, nutmeg, and salt. In a separate medium bowl, mix together the zucchini, egg substitute, applesauce, butter, and vanilla extract. Slowly add this mixture to the first bowl, and stir until thoroughly blended. Mix half the crushed walnuts (1 1/2 tbsp.) into the batter. Line 9 cups of a 12-cup muffin pan with baking liners and/or spray with nonstick spray. Evenly distribute batter among the 9 cups. Top each cup with a sprinkling of the remaining 1 1/2 tbsp. crushed walnuts. Bake in the oven for 20 - 25 minutes, until a toothpick poked into the center of a muffin comes out clean.

Serving Size: 1 muffin
Calories: 147
Fat: 3.5g
Sodium: 246mg
Carbs: 25g
Fiber: 2.5g
Sugars: 7g
Protein: 4.5g
POINTS® value 3*

W.O.D. - 4/26/09

AFAP-10 Round

Pull Ups/Inverted Rows
5/10 per Round
Push Ups
2,4,6,8,10,12,14,16,18,20
Air Squats
40,36,32,28,24,20,26,12,8,4

Part 1
Check it out here are some low-cal, low-fat snacks, all with a POINTS® value of 1* (or less!) per serving. Most of these have just 50 - 100 calories and 0 - 3g fat.

Yogurts, Puddings, and Cheeses

Dannon Light & Fit Nonfat Yogurt
(6 oz. = 60 calories, 0g fat, 10 - 11g carbs, 0g fiber)

Weight Watchers Yogurt
(6 oz. = 100 calories, 0.5g fat, 17g carbs, 3g fiber)

Yoplait Fiber One Yogurt
(4 oz. = 80 calories, 0g fat, 19g carbs, 5g fiber)

Jell-O Sugar Free Pudding Snacks
(1 snack = 60 - 70 calories, 1 - 2g fat, 13 - 14g carbs, 0 - 1g fiber)

South Beach Living Pudding Cups
(1 container = 60 calories, 1 - 1.5g fat, 16g carbs, 3g fiber)

Kozy Shack No Sugar Added Puddings
(1/2 cup = 80 - 90 calories, 3g fat, 11 - 14g carbs, 3 - 4g fiber)

Sargento Reduced Fat Colby-Jack Sticks and Slices
(1 stick or 1 slice = 50 calories, 4 - 4.5g fat, 0g carbs, 0g fiber)

Kraft Singles Fat Free Cheese
(1 slice = 30 calories, 0g fat, 2g carbs, 0g fiber)

The Laughing Cow Light Cheese Wedges and Gourmet Cheese
(1 wedge or 5 pieces = 35 calories, 2g fat, 1g carbs, 0g fiber)

W.O.D. - 4/25/09

AMRAP-20 Minutes

5 KB Forward Lunges
5 Diamond Push Ups
10 KB Figure8 to Hold
10 Flutter Kicks (4 Count)

Fitness and Wellness

Most of us have been eating "cleaner" but have not noticed any major results. I recently went to a class taught by James Volpe from Wheaton PD and learned a ton that I want to share with everyone. I will be posting small tidbits here and there under the title of Fitness and Wellness.

The first posting will be on a "meal plan". This means what do I eat, and when do I eat it. The general rule is to eat more meals than the typical 3 meals a day. This is true, as you should eat approximately every 3 hours totalling approximately 6-8 meals/snacks. The problem I always have is I eat every 3 hours but I don't eat smaller meals.

Within 30 minutes of waking up: High Carb/Fiber/Protein/H2O

Snack: Carb/Protein/Fat/H2O

Lunch: Carb/Protein/H2O

Snack: Carb/Protein/Fat/H2O

Dinner: Carb/Protein/Fat/H2O

Pre-Workout: Carb (low calorie drink/shake)

W O R K O U T

Post-Workout: Protein (High Protein drink/shake)

Bedtime Snack: Protein/H2O



The Breakfast, first snack, and lunch should be higher Carbs and less Protein.

The second snack, dinner and bedtime snack should be higher Protein and less Carbs.

Twice-Baked Potato

Ingredients:
1 medium (8-oz.) baking potato
1 slice fat-free American cheese
2 tbsp. fat-free liquid non-dairy creamer (like Coffee-mate Fat Free Original)
Salt, paprika, and parsley, to taste

Directions:
Preheat oven to 375 degrees. Puncture potato in several places with a fork. Peel off and discard the skin from the top part of the potato. Cook potato in the microwave for 6 - 8 minutes. Once potato is cool enough to handle, scoop out the insides, leaving behind an empty potato shell. Set shell aside. Place potato pulp in a small dish, and then add cheese, creamer, and a little salt. Mash it all together until the cheese melts, leaving you with a creamy, cheesy mashed potato mixture. Place potato mixture back into the potato shell, and sprinkle with paprika and parsley. Place potato in a baking dish sprayed lightly with nonstick spray, and bake in the oven for 20 - 30 minutes, until top is nice and brown.

Serving Size: 1 potato
Calories: 226
Fat: 0.5g
Sodium: 335mg
Carbs: 46g
Fiber: 5g
Sugars: 4g Protein: 9g
POINTS® value 4*

W.O.D. - 4/24/09

AMRAP-20 Minutes

4 Sledge Hammer Tire Strikes (Alternate Sides)
6 Sit Ups
8 Inverted Rows
12 Air Squats

Spotted on Shelves

All-Bran Rolled Fiber Wafers
In both Strawberry and Chocolate, these things look like those crazy cereal straws. Each 3-wafer serving has 130 calories, 4g fat, 28g carbs, 10g fiber, and 2g protein(POINTS® value 2*).

Morningstar Farms Hickory BBQ Riblets
The saucy new Riblets have 220 calories, 3.5g fat, 35g carbs, 5g fiber, and 18g protein(POINTS® value 4*).

Kraft On the Go Pouches of Salad Dressing
These single-serving pouches of dressing are perfect for stashing in your gym bag or at your desk. We've seen three reduced-fat flavors -- Light Balsamic Vinaigrette, Light Zesty Italian, and Light Ranch -- each with 25 - 60 calories, 1 - 4g fat, 2 - 6g carbs, 0g fiber, and 0g protein (POINTS® value 1 - 2*). Rumor has it, there are two NEW flavors out there -- Roasted Red Pepper Italian with Parmesan and Vidalia Onion Vinaigrette with Roasted Red Pepper.

4/23/09

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.

Trail Mix Explosion

PER SERVING (1 heaping cup): 108 calories, 2g fat, 163mg sodium, 22g
carbs, 2g fiber, 12g sugars, 1.5g protein = POINTS® value 2*

Ingredients:
3 cups popped Jolly Time Healthy Pop Caramel Apple Microwave Pop Corn or
94% fat-free kettle corn microwave popcorn
2 pouches Fruit Ripples or Nature Valley Fruit Crisps, Cinnamon Apple;
slightly crushed
1 pouch Special K Snack Bites, Vanilla
1/4 cup dried apricots; chopped
2 tbsp. Sunkist Almond Accents, Butter Toffee Glazed or Honey Roasted

Directions:
Break Snack Bites into small pieces. Place those, along with all other
ingredients, in a sealable plastic bag or in an airtight container with a lid.
Secure bag or container and shake thoroughly.

MAKES 4 SERVINGS

W.O.D. - 4/22/09

AFAP-4 Rounds

Deadlift (135 lbs)
21/18/15/12
KB Clean and Press (35 lbs ea side)
20/16/12/8
Red Lap per Round

Spotted on Shelves

Contessa Green Cuisine Stir-Fry Meals -
These frozen bagged meals are packed full of lean protein and veggies. No irritating starchy carbs and the sauce comes on the side. In Shrimp, Chicken, and Beef, a serving of each without sauce (1 1/2 - 2 cups) has 120 - 150 calories, 1.5 - 3g fat, 11 - 14g carbs, 3 - 4g fiber, and 13 - 17g protein (POINTS® value 2*). If you use ALL the sauce, it'll add around 60 - 80 calories (and no fat) to each serving -- for a total POINTS® value of 3 - 4* per serving

New Flavors! Jell-O Sugar Free Pudding Snacks -
They are getting CREATIVE over there in that Jell-O kitchen. The latest ones are Boston Cream Pie and Cinnamon Roll, each with 60 calories, 1g fat, 12g carbs, 0g fiber, and 1g protein (POINTS® value 1*).

Banana Nut Cheerios -
Cheerios are delicious and loveable. NOW they come in Banana Nut flavor. A 3/4-cup serving has 100 calories, 1g fat, 23g carbs, 1g fiber, and 1g protein (POINTS® value 2*).

W.O.D. - 4/21/09

AMRAP-20 Minutes

5 Push Ups
10 Mason Twists (4 Count)
15 Jump Rope Single Unders
20 Seated Knee Tucks

Chunky Chicken Salad

Ingredients:
1 cup (about 4.5 oz.) cooked & roughly chopped skinless lean chicken breast
1/2 cup chopped Persian or Kirby cucumber**
1/3 cup red seedless grapes, halved
1/3 cup chopped apple
1/4 cup plain fat-free yogurt
2 tbsp. fat-free mayonnaise
1 no-calorie sweetener packet (like Splenda)
1/4 tsp. lemon pepper seasoning
dash salt

Directions:
Mix together the yogurt, mayonnaise, sweetener, lemon pepper seasoning,
and salt. Coat the chicken in this mixture, and then stir in the chopped
cucumber, grape halves, and chopped apple. Then try not to pass out as you
chow down on this insanely good chicken salad!

MAKES 2 SERVINGS

Serving Size: half of recipe (about 1 cup)
Calories: 145
Fat: 1.5g
Sodium: 332mg
Carbs: 14g
Fiber: 1g
Sugars: 10g
Protein: 21g
POINTS® value 3*

W.O.D. - 4/20/09

AMRAP-20 Minutes

5 Wall Ball
Superman (10 Sec Hold)
10 Inverted Rows
Superman (10 Sec Hold)
20 Jump Rope Single Unders

New & Noteworthy

Fiber One Toaster Pastry, Chocolate Fudge
PER SERVING (1 pastry): 190 calories, 4.5g fat, 125mg sodium, 36g carbs,
5g fiber, 15g sugars, 4g protein -- POINTS® value 3*

100 Calorie Packs Oreo Snack Cakes
PER SERVING (1 package): 100 calories, 4g fat, 135mg sodium, 15g carbs,
<1g fiber, 9g sugars, 1g protein -- POINTS® value 2*

Chex Mix Bars, Turtle and Chocolate Chunk
PER SERVING (1 bar): 130 - 140 calories, 3 - 3.5g fat, 135 - 160mg sodium,
26g carbs, 2 - 4g fiber, 11 - 13g sugars, 2g protein -- POINTS® value 2 - 3*

100 Calorie Packs Mister Salty Milk Chocolate Covered Pretzels
PER SERVING (1 package): 100 calories, 3.5g fat, 160mg sodium, 16g carbs,
0g fiber, 7g sugars, 2g protein -- POINTS® value 2*

Hershey's Crisp, Reese's Peanut Butter, and York Peppermint 100-Calorie Wafer Bars
PER SERVING (1 package): 100 calories, 6g fat, 10 - 50mg sodium, 11g
carbs, <1g fiber, 8 - 9g sugars, <1 - 2g protein -- POINTS® value 3*

Twix 100 Calorie Bars
PER SERVING (1 cookie): 100 calories, 5g fat, 40mg sodium, 13g carbs, 0g
fiber, 10g sugars, 1g protein -- POINTS® value 2*

4/19/09

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.

Pot-of-Gold Rainbow Snack Mix

PER SERVING (1 1/3 cups): 156 calories, 1.25g fat, 82mg sodium, 34.5g
carbs, 1g fiber, 25.5g sugars, 1g protein -- POINTS® value 3*

Ingredients:
3 cups popped 94% fat-free butter-flavored microwave popcorn
4 full-sized (or 13 mini) vanilla meringues
1 cup freeze-dried fruit (preferably a colorful mix, like the Just Fruit Salad
blend by Just Tomatoes, ETC.!)
2 pouches Fruit Gushers in Tropical Flavors
2 pouches Yogos Bits (any variety)

Directions:
Break meringues into small, bite-sized pieces.
In a sealable plastic bag or an airtight container with a lid, combine meringue
pieces with all other ingredients.
Secure bag or container and shake thoroughly. Taste the rainbow!

MAKES 4 SERVINGS

W.O.D. - 4/18/09

AFAP-5 Rounds

10 Pull Ups/20 Inverted Rows
20 Push Ups
30 Air Squats

Part 2
Whip up any of these 2-ingredient morning meals in a jiffy

Eggo Nutri-Grain Low Fat Whole Wheat Waffles + Sugar-Free Preserves

PER SERVING (2 waffles and 2 tbsp. preserves): 160 calories, 2.5g fat,
410mg sodium, 37g carbs, 3g fiber, 3g sugars, 4g protein -- POINTS® value
3*

These waffles are a great grab-n-go food, but we like them best loaded up
with our favorite preserves. So grab some preserves in your fruity flavor of
choice (like apricot, strawberry, raspberry, etc)

Pillsbury Crescent Recipe Creations Dough + Meatless Breakfast Sausage

PER SERVING (1 prepared "pinwheel", 1/8th of recipe): 119 calories, 5.25g
fat, 361mg sodium, 14g carbs, 0.75g fiber, 2.5g sugars, 5g protein --
POINTS® value 3*

Our newest creation, Sausage-biscuit pinwheels. First, preheat your oven to 350 degrees. Roll out the entire package of dough so you have a big rectangle. Then scatter 6 oz. crumbled meatless sausage on top. (Get a pre-crumbled type or thaw some patties and crumble them yourself.)Starting with one of the short sides of the dough, roll it up into a log. Cut it into eight little breakfast biscuits with a serrated knife. Put on a baking sheet with nonstick spray, with the swirls facing up. Bake for about 15 minutes.

W.O.D. - 4/17/09

AMRAP-20 Minutes

3 KB Forward Lunges
6 Push Ups
9 Mason Twists (4 Count)
12 Jump Rope Single Unders

Leaf Salad w/ Feta & Apples

PER SERVING (entire salad): 213 calories, 8g fat, 552mg sodium, 29.5g
carbs, 6.5g fiber, 16.5g sugars, 10g protein -- POINTS® value 4*

Ingredients:
3 cups Fresh Express Lettuce Trio (or any 3-lettuce blend)
1 cup spinach leaves
1 Fuji apple
1/4 cup crumbled reduced-fat feta cheese
1/4 cup thinly sliced red onion
1 tbsp. All Natural Almond Accents in Original Oven Roasted
Optional: freshly ground black pepper, light vinaigrette dressing (or any low-
cal dressing)

Directions:
Cut apple into quarters and remove the core, seeds, and stem. Thinly slice,
and then cut the slices in half widthwise. Toss together all ingredients except the almonds. Plate (or "bowl") your salad, and then sprinkle almonds evenly on top. You can add some pepper and/or dressing if you like.

MAKES 1 SERVING
Alternative! If you can find some fat-free feta, feel free to use that
instead. Then your salad will have 181 calories, 3.75g fat, and a POINTS®
value of 3*.

W.O.D. - 4/16/09

AFAP-10 Rounds

KB Swings
2,4,6,8,10,12,14,16,18,20
Push Ups
20,18,16,14,12,10,8,6,4,2
Sit Ups
10 Per Round

This W.O.D. can be scaled by changing the number of reps per round, instead of 2 to 20 by 2's use 1 to 10 by 1's. You can also lower the number of rounds you complete, instead of 10 rounds do 8.

Part 1
Whip up any of these 2-ingredient morning meals in a jiffy

Egg Beaters Original + The Laughing Cow Light Original Swiss Spreadable Cheese Wedge

PER SERVING (1/2 cup Egg Beaters and 1 cheese wedge): 95 calories, 2g
fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein -- POINTS®
value 2*

Spray a microwave-safe mug lightly with nonstick spray, and pour in the Egg Beaters. Next, break your cheese wedge into pieces and add them to the mug. Cover the mug and microwave for about a minute. Stir your cheesy egg mixture gently, and return it to the microwave for another 30 - 45 seconds, or until your scramble is just set. This one's so low in calories, pair it a Fuji apple.

Oatmeal + Mott's Healthy Harvest Blueberry Delight Apple Sauce

PER SERVING (1/2 cup regular oats and one 4-oz. cup applesauce): 206
calories, 2.5g fat, 2mg sodium, 40g carbs, 5g fiber, 11.5g sugars, 6.5g
protein -- POINTS® value 4*

Cook your oats according to the package instructions (with water, not milk), and then stir in a container of the blueberry applesauce.

W.O.D. - 4/15/09

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.

Toasty Turkey Club

Ingredients:
2 slices light bread (40 - 45 calories each with about 2g fiber per slice)
2 slices Jennie-O Extra Lean Turkey Bacon
2 oz. (about 4 - 6 slices) 98% fat-free turkey breast
2 slices tomato
2 leaves romaine lettuce
2 tsp. fat-free mayonnaise

Directions:
Toast your bread. Cut bacon strips in half. Over medium heat, cook bacon
strips in a pan sprayed with nonstick spray until crispy (about 5 minutes).
Spread mayo onto one piece of bread, and then top with the turkey slices,
tomato, lettuce, and bacon. Finish it all off with the other piece of bread

MAKES 1 SERVING
Serving Size: 1 sandwich
Calories: 200
Fat: 3g
Sodium: 1,146mg
Carbs: 24g
Fiber: 6g
Sugars: 5g
Protein: 22g
POINTS® value 3*

W.O.D. - 4/14/09

AFAP-10 Rounds

5 KB Clean and Press (each side)
5 SDLHP (75 lbs)
5 Dips

What to eat to beat disease and look younger

Sunflower Seeds
What they do: Starves off grey hair

Oily Fish
What they do: Reduces the risk of Prostate Cancer by 60%

Apples
What they do: Reduces your risk of Cancer

Salmon
What they do: Keeps your heart healthy

Olive Oil
What they do: Prevents wrinkles

Tofu
What they do: Thickens thinning hair

Blueberries
What they do: Fights memory loss

Hot Peppers
What they do: Reeves up your metabolism

Lean Proteins
What they do: Maintains muscle

H2O
What they do: Hydrates your skin

Carrots
What they do: Protects your eyes

W.O.D. - 4/13/09

AFAP-21/15/9

Diamond Push Ups
Box Jumps
MB Ball Slams
Pull Over/Sit Up/Stand Up
Jump Rope Single Unders

Sweet-tart Fruit Salad

PER SERVING (1 1/3 cups): 100 calories, 0.5g fat, 71mg sodium, 23.5g
carbs, 2.5g fiber, 17g sugars, 1.5g protein -- POINTS® value 2*

Ingredients:
1 2/3 cups peeled and diced cucumber
1 cup chopped red grapefruit segments (if packaged, packed in juice and
drained)
3/4 cup diced strawberries
3/4 cup blueberries
3 tbsp. freshly squeezed orange juice
1 tbsp. finely chopped fresh mint
2 tsp. seasoned rice vinegar
1 tsp. granulated sugar

Directions:
In a small dish, combine orange juice, mint, vinegar, and sugar. Stir until
blended. Set aside. Place all other ingredients in a wide container. Pour orange juice mixture over the contents of the container, and stir gently to coat.
Cover and refrigerate for at least 1 hour (overnight is best). Stir gently just
before serving.

MAKES 3 SERVINGS

W.O.D. -4/12/09

AMRAP-20 Minutes

5 Push Ups
5 Box Jumps
5 Floor Wipers
20 Jump Rope Single Unders

Floor Wipers are completed using a 135 lb Barbell. However, scale the load to your level of comfort in order to ensure you are comfortable completing this exercise. Please watch the video of this exercise on the right side of the blog before attempting it.

PART II.
Vitamins are good for you. Everyone knows that. But do you have any clue what each one does and where to get it?

Vitamin D
What it does: Vitamin D is essential for helping the body absorb calcium. It's important for healthy bones, hair and teeth. It is also helpful in boosting the immune system.

Where to get it: Vitamin D is known as the "sunshine vitamin". The body
naturally produces the stuff when the sun's rays shine on us. Just a few minutes in the sun each day is enough to meet daily requirements. Besides the sun, you can get vitamin D from food sources like salmon, tuna, sardines, milk and shrimp.

When you don't get enough: Too little vitamin D = weak bones. Without
enough D, you could experience pains in your bones and be more susceptible to breaks and fractures.


Vitamin E
What it does: Vitamin E helps preserve vitamins A, B, C and others by
fending off damaging free radicals. It also increases endurance & stamina
and boosts your immune system. Since it improves circulation & blood
pressure as well, it helps prevent heart disease.

Where to get it: Load up on vitamin E with almonds, sunflower seeds,
blueberries, avocados, olives and whole grains.

When you don't get enough: Vitamin E deficiency has been linked to
digestive problems as well as nervous system issues in the limbs.


Vitamin K
What it does: Vitamin K's main job is to regulate blood clotting, prevent cell
damage and keeps the blood flowing.

Where to get it: Soybeans, Brussels sprouts, carrots, spinach & other green
leafy vegetables, asparagus, alfalfa and broccoli.

When you don't get enough: A lack of Vitamin K can lead to nosebleeds,
bruising, and over long periods of time, osteoporosis.

W.O.D. - 4/11/09

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.

PB&J Cocoa-nana Trail Mix

PER SERVING (3/4 cup): 110 calories, 2g fat, 132mg sodium, 22g carbs, 1g
fiber, 12g sugars, 2g protein = POINTS® value 2*

Ingredients:
2 Nature Valley Crunchy Granola Bars (1 pack), Peanut Butter
3/4 cup Cocoa Puffs cereal
2 servings (about 1 cup) Gerber Finger Foods Fruit Puffs, Banana
1 oz. (about 1 cup) freeze-dried strawberries (like the ones by Just
Tomatoes, Cereal Toppers, and Trader Joe's)

Directions:
Using a sharp knife, cut granola bars into small bite-sized pieces. Place
granola pieces along with other ingredients in a sealable plastic bag or in an
airtight container with a lid. Secure, shake well to mix, and enjoy!

MAKES 4 SERVINGS

W.O.D. - 4/10/09

AFAP-10 Rounds

Pull Ups
2,4,6,8,10,12,14,16,18,20

Burpees
20,18,16,14,12,10,8,6,4,2

This W.O.D. can be scaled by changing the reps per round, instead of 2 to 20 by 2's use 1 to 10 by 1's. You can also scale this by limiting the number of rounds you complete, instead of 10 Rounds do 8.

PART I.
Vitamins are good for you. Everyone knows that. But do you have any clue what each one does and where to get it?

Vitamin A
What it does: This antioxidant is important for keeping eyes healthy, and is
also necessary for keeping bones, teeth, skin & hair strong and well maintained. Beta carotene, a source of vitamin A, may also protect you from getting cancer or heart disease.

Where to get it: So some great sources of this important vitamin are the prettiest fruits and veggies -- apricots, asparagus, broccoli, cantaloupe, carrots, kale, pumpkin, spinach, sweet potatoes and tomatoes.

When you don't get enough: Luckily, the body stockpiles this vitamin, so
you're not likely to face deficiency. If you do though, you may experience night blindness and dry eyes.


B Vitamins
What they do: There are 8 essential B vitamins. All help the body break
down fats, proteins and carbs. B vitamins are also important for liver and intestinal health, as well as being effective in alleviating depression. B vitamins are also great for making hair and skin look healthy, vital and shiny.

Where to get it: In addition to being low-cal and delicious, whole grain
cereals, eggs, skim milk, fish and green leafy vegetables are all also fantastic sources of B vitamins.

When you don't get enough: A lack of B vitamins can cause anemia, heart
problems and trouble in your nervous system.


Vitamin C
What it does: Vitamin C's biggest claim to fame is its ability to aid in the prevention and treatment of colds, flus and other illnesses. This vitamin helps the body fight off stress & infections and maintain red blood cells. Vitamin C is also known for lowering cholesterol & blood pressure and fighting asthma.

Where to get it: Citrus fruits like oranges, grapefruits, tangerines and lemons are the most obvious dietary sources of vitamin C. Some lesser known sources include bell peppers, broccoli, strawberries and papaya.

When you don't get enough: A lack of Vitamin C results in hair loss, dry
skin, bleeding gums, nosebleeds and muscle weakness.

W.O.D. - 4/9/09

AMRAP-20 Minutes

5 Diamond Push Ups
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 per side)
Bird Dogs (10 Sec ea side)

Trail Mix

PER SERVING (1 cup): 119 calories, 4.5g fat, 34mg sodium, 21g carbs, 4g
fiber, 10g sugars, 2g protein = POINTS® value 2*

Ingredients:
2 cups popped 94% fat-free kettle corn popcorn
2 servings (about 1 cup) Gerber Finger Foods Fruit Puffs, Cherry
1 cup Gerber Mini Fruits, Banana Pineapple
1/2 cup Fiber One bran cereal (original)
2 ounces (about 1/2 cup) dark-chocolate-covered almonds

Directions:
Combine all ingredients in a sealable bag or an airtight container with a lid.
Seal bag or secure lid, and give it a shake. Happy trails!

MAKES 5 SERVINGS

W.O.D. - 4/8/09

AMRAP-20 Minutes

5 Med Ball Push Ups
Ring Support Pos (10 Sec)
10 Supine Bicycle (4 Count)
15 Seated Knee Tucks

Fat-Burning Foods Revealed!

The Pros of Protein
Foods that are high in protein can help your body burn calories. That's
because protein takes more energy to digest than fat. So the more protein
you eat, the more calories and fat you burn. Snack on high-protein foods like
lean turkey slices, seafood, low-fat or fat-free cheese, and foods made from
soy protein (like faux chicken strips and veggie patties


Fat-Whacking Citrus Fruit
Experts say keeping blood sugar steady (avoiding spikes and dips) is key for
fighting off fat-storing hormones and revving up the fat-burning ones. And
studies have shown that vitamin C boosts your fat-burning ability as well.
That makes insulin-blocking grapefruit, which is high in vitamin C, an ideal
food for banishing fat


Whole Grain Heroes
A recent Penn State study found that whole grain eaters were able to blast
more belly fat than those who didn't chomp on whole grains!


Dairy Does It!
Research shows that people who regularly consume low-fat or fat-free dairy
lose way more weight than those who don't. Experts say it's the combination
of protein and calcium that makes it a fat-burning phenomenon!

W.O.D. - 4/7/09

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.

Cobb Salad Supreme

(Entire salad: Approx. 285 calories, 7g fat, 785g sodium, 30g carbs, 8g fiber,
8g sugars, 24g protein = 5 Points)

3 cups romaine + 1/2 cup tomatoes + 1/2 cup cucumbers + 1/4 cup chopped
eggs + 2 tbsp. imitation bacon bits + 1/4 cup kidney beans + 1/4 cup chunk
chicken + 2 tbsp. fat-free blue cheese dressing

W.O.D. - 4/6/09

AFAP-5 Rounds

Blue Lap
10 Barbell Cleans (95lb)
15 Ring Push Ups
20 Sit Ups

If unable to perform Ring Push Ups substitute regular push ups at a slowed pace during the down portion.

Nervous? Sluggish? Tempered? Relief may be as close as your local supermarket. So what foods will put you in a good mood? Take a look...

STOP FEELING SLUGGISH
Tired and lethargic all the time? Find it hard to get going in the morning? You
may want to whip up some scrambled eggs or an omelette. That's because
eggs are a great source of zinc, a substance that makes you feel more
awake, energized and engaged by helping to regulate blood sugar.


NIX NERVOUSNESS
Stressed? Nervous? Anxious? Soothe your nerves with some skim milk or a
handful of almonds. Both foods are rich in calcium, and calcium is great for
reducing anxiety and making you feel calm and relaxed.


SNACK HAPPY
Salmon and strawberries may be nature's equivalent of Prozac and Zoloft.
That's because folate-rich foods cause a boost in serotonin levels in the
brain, much like antidepressants do. So the next time you're feeling
depressed, grill some salmon, or treat yourself to a bowl of strawberries.


TAME YOUR TEMPER
Feeling angry? Reach for a grapefruit, some grapes, an apple or some
carrots! All four of these great-tasting foods are rich in pectin, a soluble fiber
that lowers blood cholesterol. Another plus? When you're angry, your body
kicks into fight-or-flight mode, causing your heart rate, adrenaline levels and
blood pressure to increase. But pectin reverses these effects and helps your
system return to normal.

W.O.D. - 4/5/09

AMRAP-20 Minutes

5 Push Ups
5 Box Jumps
10 Mason Twists (4 Ct)
10 Futter Kicks (4 Ct)

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 that tastes super-high-cal but isn't. Feel free to garnish with a handful of shredded carrots instead!

W.O.D. - 4/4/09

AMRAP-20 Minutes

5 Diamond Push Ups
5 Pull Over/Sit/Stand
Plank (10 Sec Hold)
10 Leg Raises

Stressed? Sluggish? Moody? Relief may be as close as your local
supermarket. So what foods will put you in a good mood? Take a look...

FEELING FOGGY?
If you're finding it hard to concentrate and feel like your mind is a pile of
goo, you may want to snack on some protein-rich foods. Foods like cheese,
soy products and lean meat are great for making you feel alert, energized
and ready to take on the day.


THE ULTIMATE MOOD LIFTER
A little chocolate can fix anything, right? It's sweet, delicious and creamy,
and it seems to make us feel a lot better once we've eaten it. Well, it turns
out chocolate's mood-boosting ability is not all in our heads -- eating the
sweet stuff really does make us feel happy, content and soothed. Why? The
fat, sugar, and high amounts of tryptophan found in chocolate work together
to raise serotonin and endorphin levels in the brain.


STABILIZE MOOD SWINGS
Do you go from laughing to crying in a matter of seconds? Curbing mood
swings may be as easy as drinking water. That's because dehydration can
play a big part in emotional stability. If you don't get those recommended 8 -
10 cups of water a day, you might just find yourself sweating the small stuff.
So drink up!

W.O.D. 4/3/09

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.

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 zazzle it up a little more with some shredded fat free cheese
and/or some crushed fat-free tortilla chips.

W.O.D. - 4/2/09

AMRAP-20 Minutes
(CrossFit Workout "Cindy")

5 Pull Ups
10 Push Ups
15 Air Squats

Here's a brief primer on what to eat to keep your body moving and energized...

Low Glycemic Index Foods
These foods release energy slowly, so the energy-boost you get
from them lasts longer than energy from high glycemic index foods (refined
pasta, soda, candy, etc.).

Best Bets! Leafy greens, red peppers, onions, beans


Fiber
High-fiber foods take a nice long time to digest. So, like low-GI
foods, the energy from these is released over a longer period of time than
fiber-lacking foods.

Best Bets! Fruits, vegetables, whole grains


Omega-3 Fatty Acids
Fats provide energy, but too often the fats we're not getting
enough of are the ones we really need! These fatty acids provide
energy to your muscles, heart, and other organs -- all areas we'd like to
keep energized!

Best Bets! Salmon, halibut, boiled cauliflower, baked squash, flaxseeds


B Vitamins
B vitamins support the cells and enzymes that break down your
food. In order to convert your food into energy, those enzymes need a good
supply of B vitamins to keep them going. It's a crucial part of refueling your
body.

Best Bets! Whole grains, low-fat yogurt, tuna, bananas


Good-Digestion Foods
Improved digestion = increased energy. It's as simple as that. So eat foods
that promote good digestion!

Best Bets! Ginger, garlic, rosemary, cinnamon, pepper, chili