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.