Eating Healthy

On Duty

George Vrotsos
Eating Healthy On Duty

© 2016 Premeditated Fitness LLC, All Rights Reserved

i
 Introduction
On Duty Meal Plan
What’s for lunch? It can be hard to eat healthy while on duty.
It’s easy to stop at the delicious local diner that gives police
discounts or run to McDonald’s for a free meal. If you are just
starting a healthy diet and you don’t have a game plan to deal
with these temptations, it is easy to fall back into old habits.
This book aims to help you combat those temptations. The
recipes in this book are all designed to be delicious, afford-
able, portable and cruiser-friendly. Most importantly they are
packed with nutrients that promote building muscle and burn-
ing fat while keeping you full and satisfied. A good officer
never goes hungry, right?
Affordable
You can’t afford to eat a healthy whole foods diet right? Every-
one knows how expensive a healthy diet is and we are public
servants. We aren’t making the big bucks. “Eating healthy is
expensive” is a common myth and I kept that in mind while
designing these recipes. Most recipes in this book should cost
$15 or less and make at least two or three meals worth of
food. If you are really concerned about money, eat the
roasted chicken legs often; they are very inexpensive.
Nutrient Dense Meals
These recipes are all packed with protein and healthy fats with
limited carbohydrates. I am not suggesting that you go on a
low-carb diet. While on duty, getting the bulk of your calories
from proteins and fats will help keep you full and satisfied, as
well as promote muscle growth while burning fat. Limiting
carbohydrate intake will keep your blood sugar levels stable
and prevent the infamous “sugar crashes” that can make you
feel tired after eating a carb heavy meal. If you feel that you
need more carbohydrates while on duty make the “Roasted
Sweet Potatoes and Peppers” recipe as a side dish more often
or pack some fresh fruit.
Portable Cruiser Friendly Meals
The recipes in this book are all designed to be portable and
cruiser friendly. All they require is some tupperware, a cooler
or fridge, and silverware. The dishes can be reheated if you
take your lunch break at the station, or you can utilize a micro-
wave at a local gas station if you eat on the road. All of the
dishes can also be enjoyed cold if you don’t have access to a
microwave and must eat lunch from the driver’s seat.
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 Tips for Success
Cook in bulk on off days: If you know you will be too tired
to cook on work days spend a few hours on your off days and
cook multiple meals at once.
Eat your favorite healthy foods: Make eating healthy easier
by enjoying your favorite dishes more often. If you hate the
salad dishes but enjoy the Stir Fried Steak and Zucchini then
by all means skip the salads and eat more steak. Just because
you are eating healthy doesn’t mean you should deprive your-
self. Do everything you can to make eating an enjoyable expe-
rience by focusing on what you like.
Think of eating as fueling your body: Food isn’t just food.
Your body reacts to what you eat and releases different hor-
mones based off your diet. By eating healthy foods you can
maximize the results you get from all the hard work you put in
the gym. Think of healthy food and junk food like gasoline.
Imagine you are driving your dream car and have two choices
at the gas station. One type of gasoline will give your car 30
mpg and let your car run for 300 thousand miles. The other
type will give your car 10 mpg and is guaranteed to cause your
car’s engine to break down around 50 thousand miles. Which
gasoline would you go with?
Grass fed Beef: In the beef recipes I recommend going with
grass fed beef because it comes from healthy cows that get ex-
ercise and eat a natural diet. These cows do not need growth
hormones or antibiotics because they are healthy. Beef from
grass-fed cows is also loaded with healthy Omega 3 fatty acids
that your body needs. “Regular” beef comes from cows that
can be kept in feedlots. These cows get little to no exercise,
eat an unhealthy diet, and are often pumped full of growth hor-
mones and antibiotics. If you MUST eat “regular” beef, avoid
the fat as that is where the antibiotics and growth hormones
get stored. With regular beef get the leanest cuts of steak and
get ground beef that is at least 90% lean. If your local grocery
store doesn’t carry grass fed beef, you can order it online at
U.S. Wellness Meats or Massa Meats. Even better, find a local
farmer near you.
Get One Good Knife and Skillet: If you are new to cooking,
the best investments you can make are in getting a good non-
stick skillet and a good knife. Chopping meats and veggies is a
lot easier with a quality knife and cooking is a breeze with a
good skillet. They are expensive, but I highly recommend a
Wusthof Knife.
Get Creative when Eating at Home: The meals in this book are
all great, but they are specifically designed for on-duty. If you
want some variety and more healthy options at home, check
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out The Foodee Project for tons of free delicious healthy
meals. You can search by ingredient, and if you sign up for
the site (it’s free, just requires an email address) you can mark
your favorites and make grocery lists.

Experiment with Spices: Try out different mixtures of

spices when seasoning your meat dishes. A different spice
combination can make the dish taste like a completely differ-
ent meal and you may discover a “go-to” spice that you abso-
lutely love. Smoked Paprika on chicken and pork dishes, and
Cumin in ground beef dishes, are the go-to spices I’ve found.

Snacks: I recommend avoiding “snacking”. It’s often a habit

we do out of boredom and not out of hunger. If you are truly
hungry, eat a meal. If you must snack, the best options are
pre-peeled hard boiled eggs, 4 oz of shredded chicken from
the “Whole Young Chicken” recipe, or some of the “Bacon
Wrapped Chicken Livers”.

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 Eating Healthy On Duty Restaurant Guide
Pre-cooking and packing a lunch is all well and good, but
what if it’s 0230, you’re hungry and you didn’t have time to
pack a lunch? If you are on foot patrol then packing a lunch
definitely isn’t an option. The only options in town might be a
24-hour McDonald’s or rummaging to find something at the
gas station. How are you supposed to eat healthy with those
options? When you’re on the road and looking for a healthy
meal, finding the best choice isn’t always obvious. This guide
is designed to help you navigate the menus of your local din-
ers, fast food joints, and gas stations, so that you can make the
best of a bad situation and eat for optimal performance and
results.
Good Options
Chipotle: If you have a chipotle in town that is open during
your shift you are in luck. It’s easy to get a healthy, filling,
and delicious meal there and most locations give discounts to
law enforcement. Simply get a “Burrito Bowl”. After you pick
the meat of your choice, skip on the beans and hold the rice;
instead ask for the fajita veggies. Salsa-wise, skip the corn-
based salsa, but mix any combination of the others. Add
some lettuce to get some fresh greens and throw in the guaca-
mole add-on for some healthy fats. If your main health goal is
fat-loss, I recommend holding off on the cheese and sour
cream as they tend to be very large servings. This meal goes
great with black ice tea.
Breakfast Diners: Breakfast diners usually have a large se-
lection of omelettes or egg-scrambles. These are great go-to-
meals and hard for any restaurant to screw-up. Choose a mix-
ture of eggs, meat and veggies. Have the server hold the toast.
I would avoid the hash browns as well, and ask to substitute a
side of fruit instead. And by all means, double down with a
large side of bacon. Go with black coffee, black tea or water to
drink. Avoid the high-sugar O.J.
Local Sit Down Restaurants: These can be tricky as their
menus vary. However almost all sit-down type restaurants
have healthy options.
Grilled Meat and Veggies: Steak, pork chops and grilled
chicken can usually be found on the menu. Choose the
meat of your choice and have the server double whatever
veggies are on the side and hold the french fries.
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 Salads: When going with a salad, the darker the greens
the better. Spinach provides more nutrients than lettuce,
so go with that option when available. Cucumbers, toma-
toes, broccoli, eggs, goat or feta cheeses, mushrooms, and
carrots are all great ingredients to look for when picking
the salad. Topping it with a steak or grilled chicken and
some bacon rounds it out nicely. If the salad contains any
croutons or tortilla chips ask the server to hold them. You
have to be careful with salad dressings though. These can
easily add an extra 300+ calories to a salad. A side of olive
oil and vinegar are the best options. Most “balsamic vinai-
grette” and “Italian” dressings are made with a canola oil
base and it is best to avoid that if possible. However those
are both better options than french, ranch or any of the
thicker creamy dressings. One unconventional option for
“dressing” that I like, is to hold all salad dressing and order 1
or 2 fried eggs on top of the salad. The runny egg yolks
works very well as a dressing.
Mexican Restaurant: Mexican Restaurants are very friendly
to healthy diets as long as you can avoid the free tortilla chips.
The easiest option is to go with a fajita meal and just don’t eat
the tortillas. Use a fork and knife to enjoy the grilled meat
and veggies. Order a side of guacamole if it isn’t included.
Asian Restaurant: Likewise asian restaurants are another
easy choice for sticking with a healthy diet. Get a stir fried ver-
sion of meat and veggies. Ask them to hold the rice and dou-
ble the veggies. The one thing you want to avoid is breaded
meats (e.g., General Tso’s or Sweet and Sour chicken) and
overly sugary sauces. You also want to check and make sure
the restaurant doesn’t use MSGs. Personally I like Thai restau-
rants best. It’s easy to get a healthy delicious meal with some
exotic options like coconut, avocado or duck.
Panera Bread: A store known for its bakery and bread might
not be the first thing you think of when you want a healthy
meal however Panera actually has a very healthy hidden
menu. Any of the “power bowls” are an excellent choice and
very Paleo friendly.
Local Grocery Store: Many local grocery stores have pre-
made meals or salad bars. These can both be good healthy op-
tions. For pre-made meals, look for a combination of grilled
meat and veggies. When it comes to a salad bar, stick to the
usual suspects. Dark leafy greens, like spinach as a base, cu-
cumbers, broccoli, peppers, tomatoes, carrots, eggs, olives and
a grilled meat. Avoid the bacon bits if they aren’t real bacon.
If real bacon is available, load up on it. Stay away from the
croutons as well. If the bar offers olive oil salad dressing go
for it, but many grocery stores do not have an olive oil based
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dressing. Salsa is a good option, if the choice of salad dress-
ings are lacking.
Denny’s: Most Denny’s locations are open 24 hours and they
do have a lot of healthy options at reasonable prices. Any of
the omelettes on the menu are a good choice, just hold the
toast and hash browns. Get a side of bacon and/or fruit in-
stead. Denny’s also has a few grilled meat items, like steak or
chicken, that you can get with broccoli. Denny’s also offers
the “Prime Rib Cobb Salad” and “Avocado Chicken Ceasar
Salad” which are good options. Just hold the croutons and
side of bread.
Last Resorts
Fast Food: The options above are great, but if you work 2nd or
3rd shift they may not be open during your shift. Sometimes fast
food joints are the only option. You want to avoid eating at
these places often. You should only go to fast food restaurants
once a week at most. Here is how to make the best of a bad
situation.
McDonald’s: Let’s face it, McyD’s are everywhere.
Chances are your town has one and many of them let law
enforcement eat for free so they are tempting. The best
options are “McDoubles”. Get two of those without the
bun, hold the ketchup, and add a side salad. You can
throw the patties on top of the salad or use lettuce leaves
in place of buns.
Subway: Likewise, subway’s are everywhere. I am not a
big fan of Subway’s meat selection as it is all heavily proc-
essed. If it’s the only choice in town go with a chopped
salad. Lettuce, broccoli, cucumbers, tomatoes, peppers,
olives and onions are a good base and then add the meat
of your choice. Dressing wise there aren’t many healthy
options. I don’t think subway has olive oil. Some sub-
ways carry salsa, if so use that in place of a salad dress-
ing.
Wendy’s: Wendy’s has the nice option of subbing in a
side salad for fries. It’s easy to get a double cheeseburger
without the bun and put it on top of a side salad. The
“Chicken Cobb BLT Salad” is a good option. Wendy’s of-
ten has special seasonal salads as well. Just make sure to
hold the croutons or any sugary dressings that may come
with the salads.
Burger King: Like Wendy’s and McDonald’s, B.K. has
the option of getting a burger, ditching the bun, and put-
ting the meat on a side salad. Like their competitors,
B.K. also offers a few salad options like the “Chicken
Ceasar Garden Fresh Salad.” You probably know the
drill by now, hold the croutons and sugary dressings.
Arby’s: Arby’s has a “Roast Turkey Farmhouse Salad”
that fits our nutritional goals. Like Wendy’s, Arby’s of-
fers an array of seasonal rotating salad options. Arby’s
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 also runs yearly specials of their roast beef sandwiches at
4 for $5. Get a few regular roast beef sandwiches, ditch
the buns, and put the beef on top of a side salad. Just
avoid any of the sandwiches with the gooey processed
cheese sauce.
Gas Stations: Depending where you work, gas stations may
be the only late night option you have. Sometimes they offer
healthy choices but they are few and far between. They also
offer options labeled as healthy that are not. If it’s the middle
of the night and you need a snack, here is how to navigate
most gas station selections.
Eat: This list can be used for a late night meal
Canned Fish: If your gas station offers Tuna or Sar-
dines these are great go to mini-meals packed with
protein and some healthy fat.
Beef Jerky: Real beef jerky is an excellent healthy
choice. If your gas station carries a locally made
“real” beef jerky you are in luck. Unfortunately most
gas stations sell highly processed packaged Beef
Jerky that is expensive. It is probably a better
choice than most other gas station options, as it is
packed with protein. Go for the natural flavored va-
riety. The teriyaki and other flavor versions can in-
clude sugar. “Jack Links” and “Pemmican” are two
national brands that most gas stations carry. Also,
“slim jims” and similar stick-meats are not beef
jerky. These should be avoided as they are highly
processed.
Nuts: Almonds and Cashews are a good option as
long as you get the versions that are only salted or
unsalted. Avoid any of the “smoked” or “honey
roasted” options. Planter’s has teamed up with
Men’s Health to offer a mixed nut variety called
NUT-rition that is a good option. It should be
noted that nuts are very calorically dense. Even in a
healthy diet they should only be eaten sparingly. If
fat loss is your goal, eating a bag of nuts every shift
will not help. Try to keep your serving size to 2 oz.
or under.
Hard Boiled Eggs: Some gas stations sell refriger-
ated pre-peeled boiled eggs. These are an excellent
choice.
Trail Mix: These can be good or bad depending on
the mix. Like nuts, they are calorically dense and
you do not want to eat them often. If you are going
with a trail mix make sure it is mainly nuts and
seeds and doesn’t contain any candy. Likewise be
careful of dried fruit as these are nutritionally simi-
lar to candy. If the mix has one type of fruit like rai-
sins or banana chips, that is ok, but avoid any of the
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 “fruit and nut” mixes that have multiple types of
fruit.

Do Not Eat:

Protein Bars: These are advertised as healthy but

in reality they are usually nothing more than candy
bars with protein added. Bodybuilders that you see
advertising these bars rarely actually eat them. If
you want a big serving of protein go with the beef
jerky instead. If it looks like candy and tastes like
candy, it’s candy.

Microwaveable Foods: Frozen hot dogs, burgers,

burritos and hot pockets are all poor nutritional
choices and should be avoided.

Finding something healthy to eat on the road is always tricky; no

matter how diligent you are. What follows are some simple reci-
pes for healthy, portable lunches. Eating Healthy On-Duty is al-
ways easier with a packed lunch.

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Recipes

Healthy Lunch Recipes

This section contains recipes that

are healthy, delicious, inexpensive,
easy to make, and cruiser friendly.
Main Dish

Roasted Chicken Legs (or Thighs)

An inexpensive and reliable source of protein.

Ingredients

6 or More Chicken Legs or Thighs (Bone-In)

Salt, Pepper, and Garlic Powder to Taste

1 Pat of Grass-Fed Butter per Chicken Leg

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Directions

• Pre-Heat Oven to 375 Degrees

• Arrange Chicken Legs or Thighs on a foil lined baking sheet

• Season to taste with Salt, Pepper, and Garlic Powder

• Place 1 Small Pat of Grass-Fed Butter on each Chicken Leg or Thigh

• Bake for 45 mins to an Hour

Portability

The easiest way to eat this dish on duty is by stripping the skin and meat off the bone with a fork and packing it in a tupperware con-
tainer. It pairs well with the bacon-roasted Brussel Sprouts or the Sweet Potatoes and Peppers and can be packaged in the same con-
tainer.

Notes

I eat this meal often. The butter makes the skin extra crispy and tasty when it is fresh out of the oven. Bone-in chicken legs and thighs
are extremely inexpensive. You can usually get enough meat for 2 or 3 meals for around $3. If you really want to save money, look for
whole chicken legs, with the thigh and drumstick still attached. These are usually $0.30 per pound cheaper at my local grocery store. If
you strip the meat off of the bones after cooking, save the bones to add into the pot when you make bone-broth.

Alternate Spice Options

Rosemary and Thyme go very well with the butter. Smoked Paprika and a Blackened/Cajun seasoning mix add a nice kick.

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Full Meal

Steak, Zucchini and Peppers Stir Fry

A filling and delicious full meal.

Ingredients

1 lb. Grass-Fed Flank Steak

1 lb. Zucchini

1 Large Red Bell Pepper

2 Tablespoons Coconut Oil

Salt and Pepper to Taste

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Directions

• Melt coconut oil in non-stick skillet over medium heat.

• Cut steak into bite sized pieces and season with salt and pepper.

• Add steak to skillet. Cook for approximately 6 minutes, stirring frequently.

• Chop zucchini and peppers while steak is cooking.

• Add chopped vegetables to skillet and cook for an additional 4 to 6 minutes.

Portability

This meal is perfect for the road. Pack it up in a tupperware container and all you need is a fork. It’s satisfying either hot or cold.

Notes

This meal is great if you are looking for a low carb option. The protein from the steak, healthy fat from the coconut oil, and fiber from
the vegetables will leave you feeling full. The lack of carbohydrates will keep your energy level stable throughout your shift.

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Side Dish/Ingredient

Spicy Cucumber Salsa

Give Your Veggies a Kick with this Simple Salsa

Ingredients

1 Large Cucumber, Chopped

1 Sweet Onion, Peeled and Chopped

2 Tomatoes, Chopped

1 Red Bell Pepper, Chopped

2 Jalapeño Peppers, Diced

1 Bunch Cilantro, Chopped

1 Lime

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Directions

• Chop all vegetables and place in large tupperware container.

• Squeeze juice from lime over entire mixture.

• Toss salsa until thoroughly mixed.

Notes

This salsa can be used as a side with any dish that you want to add a little kick to, and it is an ingredient in the next two recipes.

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Main Dish/Snack

Whole Crockpot Chicken

An easy snack, the perfect salad topping, and the start to bone-broth or chicken soup.

Ingredients

1 Whole Young Chicken

1 Onion

Salt and Pepper to taste

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Directions

• Wash the chicken and remove the organs from the body cavity.

• Place chicken in crockpot, fill crockpot with cool water.

• Peel an onion, cut it in half, and place in crockpot.

• Add salt and pepper to taste.

• Set crockpot to low and cook for 8 to 12 hours.

• Remove chicken from crockpot, shred meat with 2 forks and set aside, discard skin, place carcass and bones back in crockpot.

• Cook bones in crockpot with water for an additional 12 hours to make bone broth.

• Strain broth and store in pot or mason jars.

Notes

Whole chickens are relatively cheap. Cooking one in this manner allows you to have a few pounds of shredded chicken on hand. The
meat can be used for topping a salad, in the scramble recipe, or simply pack a ziplock bag of shredded chicken for an easy protein snack
at work.

Bone-Broth is fantastic for boosting your immune system. I recommend drinking one cup per day warmed up like tea. You can also add
the shredded chicken back into the bone broth with chopped onion, celery, and carrots and cook on low for 2 hours for a delicious home-
made chicken soup.

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Full Meal

Chicken Salsa Scramble

Perfect for Breakfast or Lunch

Ingredients

8 oz. Shredded Chicken

4 oz. Cucumber Salsa

6 Eggs, Scrambled

2 Tablespoons Butter

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Directions

• Melt Butter in skillet over medium heat.

• Add chicken to skillet, cook for 2 minutes.

• Add salsa to skillet, cook for additional 2 minutes.

• Add scrambled eggs to skillet, cook for 5 to 7 minutes, stirring frequently.

Portability

This dish can easily be eaten from a tupperware container with a fork. The dish is good hot or cold.

Notes

You can use shredded chicken from the whole chicken or debone some of the chicken legs. This dish is filling and inexpensive.

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Full Meal

Taco Spinach Salad

A great source of protein and veggies with a nice kick.

Ingredients

1 lb. Grass-Fed Ground Beef

2 Bell Peppers, chopped

1 Sweet Onion, Peeled and Chopped

1 Jalapeño Pepper, Diced

1 Tablespoon Cumin

1 Teaspoon Salt

1 Teaspoon Black Pepper

2 Tablespoons Olive Oil

2 Large Handfuls of Spinach

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Directions

• Heat olive oil in skillet over medium heat.

• Season ground beef with salt, pepper, and cumin. Cook in skillet, stirring frequently for 5 to 7 minutes.

• Add chopped onion, bell peppers, and jalapeño pepper to skillet. Cook for additional 4 to 6 minutes.

Portability

Pack the cooked beef and veggies in one container, and the spinach in a larger container by itself to keep it from getting soggy or wilted.
At lunch simply dump the beef and veggies into the spinach container and your salad is ready to go. You can use a balsamic vinegar and
olive oil dressing if you like, but the flavor of the cook beef allows this salad to be eaten without a dressing as well.

For even more flavor, pack a third container with some of the cucumber salsa, and add that on top of the salad.

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Main Dish

Carnitas
Tender and Crispy Braised Mexican Pork

Ingredients

1 Pork Shoulder or Pork Butt (3 to 5 lbs)

1 Large Onion, sliced

3 Cloves Garlic, minced

1 Cinnamon Stick

2 Tablespoons Cumin

2 Tablespoons Smoked Paprika

1 Tablespoon Black Pepper

1 Teaspoon Salt

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Directions

• Heat Oven to 375

• Cut 1 to 2 inch thick slices of pork off the pork shoulder to remove it from the bone. Get as much pork off the bone as possible.

• Mix all spices. Rub evenly over sliced pork.

• Layer pork in oven-safe skillet. Add water to skillet. Don’t completely cover the pork in water, add just enough so the pork is half cov-
ered.

• Add sliced onion and minced garlic on top of pork. Add cinnamon stick to skillet.

• Cook in oven uncovered for 2.5-3 hours.

• Shred pork with two forks. Place on baking sheet under broiler for 10 to 15 minutes for extra crispiness.

Notes

The water will boil off and pull the fat out of the pork so that it renders in its own fat. This leaves the pork succulent and crispy. The
dish is great on top of a salad, or paired with the Brussel sprouts or roasted sweet potatoes.

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Side Dish

Bacon Roasted Brussel Sprouts

Best. Veggies. Ever.

Ingredients

1 pound Brussel Sprouts, quartered

1 packaged of uncured-nitrate free bacon,

chopped

1 large onion, chopped.

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Directions

• Slice bacon into bite-sized pieces. Cook in skillet over medium heat for 6 to 8 minutes.

• Chop onion, add to skillet when bacon is about 3/4 of the way cooked.

• Add quartered Brussel Sprouts to skillet when bacon is almost fully cooked. Cook for an additional 5 to 7 minutes, stirring frequently.

Notes

If you hate Brussel sprouts, or veggies in general, this recipe might change your mind. It goes well with the chicken legs or carnitas. Or
you can make a double batch and eat this on its own.

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Side Dish

Roasted Sweet Potatoes and Peppers

A delicious and healthy source of carbohydrates

Ingredients

2 to 3 lbs Sweet Potatoes (or yams)

2 Bell Peppers

1 Large Onion

2 Tablespoons Olive Oil

Salt and Pepper to taste.

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Directions

• Preheat Oven to 375

• Peel and chop potatoes, onion, and bell peppers into bite sized pieces.

• Layer vegetables on a baking sheet.

• Drizzle olive oil on vegetables. Shake baking sheet a few times to distribute olive oil evenly.

• Add salt and pepper to taste.

• Bake for 40 to 50 minutes.

Notes

This dish is a great way to get some healthy carbs into your diet. It pairs well with the roasted chicken legs or carnitas. It’s also great on
it’s own with a couple fried eggs on top.

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Thank you for your time and attention

Conclusion
Eating a healthy diet on a consistent basis is the single most im-
portant thing you can do to improve your health and wellness.
Hopefully this guide gives you some options to start eating
healthier on-duty. If you can eat healthy on duty, then eating
healthy off-duty becomes simple.

Look, I’ll be honest. If you aren’t used to eating healthy it is

HARD at first to make the switch. There are always temptations
for junk food at the station and fast-food on the road. My prod-
uct, Lean & Fierce: Tactical Fitness for Sheepdogs makes adopting a
healthy diet and lifestyle as pain-free as possible and gives you
the tools to keep yourself accountable.

You can pick up a copy of Lean & Fierce here with a 25% Dis-
count included as a thank you for reading Eating Healthy on
Duty.

If you have any questions about Lean & Fierce, ideas for topics
that you’d like to see covered on Premeditated Fitness, or any fit-
ness or diet struggles that you want help with, email me anytime.

george@premeditatedfitness.com
Click Here to buy Lean & Fierce for 25% Off
Stay Safe and Stay Fit,

George Vrotsos

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