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April Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

15-20 min cardio (walk, run, walk/run, bike or elliptical)

Resisted Pushup

Targets: Chest, arms, abs, back

How to do it: Grab one end of the resistance band in each hand and stretch it across your upper back/shoulders (the band should be under your armpits). Get into pushup position with your feet together, holding the ends of the band in place with your hands. Lower your body to perform a full pushup. Work up to 15 reps in a row.

Training tip: If full pushups are too tough, do the modified version on your knees. For more of a challenge, increase the resistance by shortening the band (hold more of it under your hands). If you're not working with a flat band, you may want to drape a towel over your upper back to avoid any "band burn."

Reaching Rear Row

Targets: Biceps, legs, shoulders, chest

How to do it: Hold both ends of the band evenly and step your left foot across the center. Lunge your right leg forward (left leg should remain straight). Curl the ends of the band into your body, keeping your elbows in tight by your sides, palms facing up. Press your arms out in front of your chest, palms facing up, elbows slightly bent.  Bend your arms back in by your sides and then lower. That's one rep. Do 10 reps with the right leg forward, 10 with the left leg forward.

Training tip: Engage your abs, press your shoulders down, and keep your upper body as still as possible during the curl and press movements. If you need more resistance, move your grip lower on the band.

Triceps Press

Targets: Triceps, abs, upper back

How to do it: Sit tall with your knees slightly bent and the band looped around your feet. Focus on using your back muscles to bend your elbows in by your sides, holding the band with palms facing down. Brace your abs in tight, lean your upper body forward, and extend both arms behind your body, keeping your spine naturally arched. Return to the starting position. That's one rep. Do 20 reps total.

Training tip: Focus on pressing the band behind your body with the backs of your arms. For more of a challenge, increase the resistance by lowering your grip on the band.


Bridge kick press

Targets: Butt, legs, shoulders

How to do it: Lie face up with your knees bent and your feet flexed so that just your heels touch the floor. Loop the band around the bottom of your right foot and hold both ends evenly with arms bent, palms facing in.

Lift your hips off the floor and extend your right leg out about 45 degrees (your right knee should be in line with your left) as you press both arms overhead. Lower your hips and return your arms to the starting position. That's one rep. Do 10 reps with right leg, 10 with the left.

Training tip: Keep abs drawn in and exhale as you extend your arms and legs, pressing your belly button in closer to your spine as you breathe out. Inhale as you return to start.


Avocado and Lump Crab Salad

This light crab salad is made with lime juice, olive oil, cilantro and red onion, then stuffed into an avocado. It’s light, refreshing and perfect for the summer as a lunch or salad if you’re having guests and you want to impress! You can easily double or triple this recipe, make the salad ahead and assemble just before serving.

This recipe is an oldie from the archives I’ve been in the mood for all week. Here in Long Island, I’m lucky to have access to fresh crab in my neighborhood seafood store that’s already been cooked and cleaned for me. Don’t get me wrong, I’ve gone crabbing and you can certainly catch them and cook them yourself, but it’s so much easier to buy it ready. If you don’t live near the coast, canned lump crab can be used instead.

Print Recipe

Avocado and Lump Crab Salad

5 Smart Points 178 calories Total Time: 20 minutes


  • 1 medium avocado (about 5oz avocado)

  • 4 oz lump crab meat

  • 2 tbsp chopped red onion

  • 1 1/2 tbsp fresh lime juice (from 1 lime)

  • 1 tbsp chopped fresh cilantro

  • 2 grape tomatoes, diced

  • 1/2 tsp olive oil

  • 1/4 tsp salt and fresh black pepper


  • In a medium bowl, combine onion, lime juice, cilantro, tomato, olive oil, 1/8 tsp salt and fresh pepper, to taste.

  • Add crab meat and gently toss.

  • Cut the avocado open, remove pit and peel the skin or spoon the avocado out.

  • Season with remaining 1/8 tsp salt and fill the avocado halves equally with crab salad.

  • This makes 2 servings, place on two plates with lettuce if you wish and serve.

Nutrition Information

Yield: 2 servings, Serving Size: 1 avocado half w/ crab meat


Amount per serving:

  • Smart Points: 5

  • Points +: 5

  • Calories: 178

  • Total Fat: 13g

  • Saturated Fat: g

  • Cholesterol: 50mg

  • Sodium: 447mg

  • Carbohydrates: 9g

  • Fiber: 5g

  • Sugar: 1g

  • Protein: 9.5g