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April Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron
What is the FITT Principle?

FITT stands for:
Frequency: How often you exercise
Intensity: How hard your workout will be
Type: What kind of exercises you will do
Time: How long your workout will last

Each of the FITT factors are interdependent, meaning the frequency of your workout will depend on the type (cardio vs. weights), while the intensity and time will depend on the frequency, and so on.
The FITT Principle is the most basic rule of thumb used to guarantee your workout plan matches both your experience and your goals. So before you can put it into practice, you need to define both of those things.

1. What is your current fitness level? Are you a beginner, intermediate, or advanced exerciser?

2. What do you want to achieve in the next 6 to 12 months in terms of your speed, muscle tone, endurance, strength, weight, and overall fitness level?

Once you've outlined your specific objectives and experience, find a workout routine you'd like to try, and then it's time to apply the FITT Principal to perfectly tailor the plan to fit your needs.

Parchment-Baked Halibut with Pesto, Zucchini, and Carrots

· 4 (12- x 18-inch) sheets parchment paper
· Cooking spray
· 4 (6-ounce) halibut fillets
· 1/4 cup pesto (your favorite)
· 1 cup shredded carrots (2 medium)
· 1 cup shredded zucchini (1 small)
· 3/4 teaspoon salt, divided
· 1/2 teaspoon freshly ground pepper, divided
· 4 teaspoons olive oil
· 4 teaspoons dry white wine


1. Preheat oven to 450°. Follow directions for heart-shaped parchment package below.
2. Unfold parchment heart, and coat lightly with cooking spray, leaving a 2-inch border ungreased at edge.
3. Place fillet on one side so that it touches the fold, but not the ungreased border. Spread 1 tablespoon pesto over fillet; top with 1/4 cup carrot and 1/4 cup zucchini. Sprinkle with one-fourth of salt and pepper. Drizzle fillet with 1 teaspoon oil and 1 teaspoon wine.
4. Fold paper; seal edges with narrow folds. Repeat with the remaining parchment paper, fish, and vegetables.
5. Place packets on baking sheets. Bake at 450° for 15 minutes or until puffy and lightly browned. To serve, open packets and transfer the fillets with their vegetable topping to plates; pour juices over top. Or serve right in packets; carefully transfer to plates and pierce each to allow steam to escape.
Note: Nutritional analysis includes Sugars 0g.

Go to,,20629049_3,00.html , for more one dish healthy ideas!