MCENTIRE JOINT NATION GUARD BASE, S.C. --
15-20 min cardio (walk, run, walk/run, bike or elliptical)
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
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
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.
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, 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.
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
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.
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.
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
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.
Avocado and Lump
5 Smart Points 178
calories Total Time: 20 minutes
1 medium avocado
(about 5oz avocado)
4 oz lump crab meat
2 tbsp chopped red
1 1/2 tbsp fresh lime
juice (from 1 lime)
1 tbsp chopped fresh
2 grape tomatoes,
1/2 tsp olive oil
1/4 tsp salt and fresh
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
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.
Yield: 2 servings,
Serving Size: 1 avocado half w/ crab meat
Amount per serving:
Smart Points: 5
Points +: 5
Total Fat: 13g
Saturated Fat: g