This month we salute Manny Malig as our client of the month. He lost 20lbs and 4% bodyfat. Manny has been working hard putting on a little lean muscle tissue as well. He is following his diet as instructed and logging lots of time on the cardio equipment. Good job Manny. Keep up the good work!

For those of you looking to shed some extra bodyfat before summer, kicking up the cardio is the key factor. A good way to do this is to start running or biking. The weather is great outside so you can choose to do your running indoors or out. Training for an event can often be a great motivator to begin some extra cardio workouts. They are fun and give you the competitive spirit to push yourself a little harder. We had many people training with us that participated in their very first Gate River Run this year. That's quite an accomplishment. You can start small and build up to something like that though. There are many 5K races in town to start with. The events and dates are as follows:
May
Run for Cover, May 5th, Downtown

RITA CASH 5K in the Spring, May 12th, Tinseltown

Run for Pine Forest Fitness 5K, May 19th

Memorial Day 5K, May 28th, Green Cove Springs

June

Neighborhoods of World Golf Village 5K, June 2nd,

A Novel Race, Presented by the Bartram Trail Friends of the Library, June, 9th, Fruit Cove

Run for the Pies, June 16th, Downtown

July

PACE Celebration 5K, July 4th

Vestcor 5K Bridge Run, July 21st.

August

Tour De Pain, August 3rd and 4th,

September

Carrabba's Summer Beach Run, September 15th, Jax Beach

Children's Way 5K, September 22nd, San Marco

RITA CASH, St John's Town Center 5K, September 29th

If biking is something you enjoy more than running, there is a very exciting event to train for called the MS150. It is a 150 mile, 2 day bike ride from St. Augustine to Daytona Beach. This year, it will be on September 29th and 30th. The event benefits the National Multiple Sclerosis Society. It is always a beautiful ride and a training for it is a great way to get in some great cardio. We will be starting a training group for the MS150 so be sure to ask about it in the near future.

Jalapeno-Lime Marinated Chicken

• INGREDIENTS
• 3/4 cup orange juice concentrate
• 1/3 cup chopped onion (optional)
• 1/3 cup lime juice
• 1/3 cup honey
• 3/4 jalapeno pepper, seeded and diced
• 1-1/4 teaspoons ground cumin
• 1-1/4 teaspoons grated lime peel
• 1-1/4 garlic cloves, minced
• 6 boneless, skinless chicken breasts

• DIRECTIONS
• In a 4 cup measuring cup, combine the first nine ingredients.
• Pour 2 cups into a large resealable plastic bag; add chicken.
• Seal bag and turn over to coat.
• Refrigerate for 2-4 hours.
• Cover and refrigerate remaining marinade for basting.
• Coat grill rack with nonstick cooking spray.
• Drain and discard marinade from chicken.
• Grill chicken, covered over medium heat for 4-6 minutes per side, basting frequently with remaining marinade.

• NUTRITIONAL INFORMATION (Per serving)
• Serving size: 1 chicken breast
• Calories: 275
• Fat: 4g
• Carbohydrates: 9g
• Protein: 23g

When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.
Be Aware of What You Are Eating
When clients tell us they've stopped losing weight,one of the first things we ask is this: How many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: How much are you eating? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! As well as, salad dressings and condiments!
Change It Up
When you're not making gains in an exercise program you change your cardio routine. Try running a little faster or changing the terrain. If you aren't a runner, give it a try! Biking and stairclimbing are also an option! Your body's gotten comfortable, so it's time to shake things up.
Take Your Workout Up a Notch
Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level six for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight.
Strength Training
If you're not strength training, start now. And if you are, ramp it up a notch. Muscle can be one of your greatest tools in breaking a plateau. Ladies; don't be afraid of heavier weights. They should be heavy enough that you can only do between 12-15 reps for most weight loss programs.
Take Inventory
Other things besides diet and exercise could be stalling your weight loss, such as stress, lack of sleep or medication. Take a look at what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.
Everyone hits plateaus during their weight loss programs. It is just a matter of figuring out where the problems lie, and fixing them. Try some of these ideas and you are sure to find something to help you "break through the wall."