This week, our Fit Challenge contestants put their biking and dancing skills to the test. Did they make the grade?

"I wanted to make sure that the one area of dieting that didn't trip you up was what to do if you really have to eat on the go," Registered Dietitian Patti Milligan told the contestants.

Milligan with Sprouts Farmers Market was giving Mission Possible and Flab 2 Fab some alternative food choices when on the go, everything from pasta to veggies and frozen dinners.

"I think the way she broke down the label on the frozen dinners really helped show me that there are better choices out there and I just didn't know what they were," Lisa Willard said.

Milligan said that's why it's so important to take your time when selecting your meals.

"It used to take us 30 minutes to shop," Kathy Williams said. "Now it takes us a whole hour because we are constantly reading the labels and trying to make sure what we're getting is good for us."

The teams' food choices aren't the only things expanding in this challenge, so are the exercises.

"Take it easy and go at your own pace," said Reza Karamooz with Core Fitness.

Karamooz is giving the teams and personal trainer Scott Keppel their first spin class.

"It gives you a great calorie burn and it's fun because most spin classes you get to listen to good music and the instructor is very inspirational," Karamooz said.

While things seem to go pretty smoothly at the beginning of the class, the teams quickly discovered that this was a tough workout.

"I don't really know if I could handle an hour of spin, maybe 15 minutes at first," Lisa Jarrette said. "It's definitely a whole-body workout and I didn't even know that."

Now to add a little more fun into their workout, we had the teams learn a few dance moves.

"They will be the first men ever to take pole dancing at our facility," Karamooz said.

That's right, Keppel, Williams and Tom Fooshee got a chance to see if their new dance moves could burn off a few calories.

"We do floor routines and sexy walks," said Tasha Lincis, Core Fitness instructor. "We do spin and transitions on the pole and at the end of the class and we put it altogether."

Lincis gave them basic moves to kick off their routine.

The teams felt a little awkward at first, but in the end they got the hang of it, especially Fooshee.

"I got a good sweat on and, like I said, we only did it for about 10 minutes," Fooshee said.

"I felt it in my core as I was doing it, my shoulders, and I could see why it's a great upper-body workout," Keppel said.

We have a little more than two weeks to go before we crown one of our Fit Challenge teams the fittest.