This month we are featuring Vivian Odom as our client of the month. Vivian has consistently put forth the effort necessary to get terrific results. In a few short months, she has lost 15lbs with a fat loss of over 11%. Her cardiovascular endurance has improved dramatically and she is has moved herself into the lean category. Vivian works out hard, does her cardio, and watches her diet. Congratulations Vivian. Keep up the good work!

100-Calorie Snacks
1/4 c 1% cottage cheese and 1 c sliced strawberries

1 hard-boiled egg dipped in 1 Tbsp light ranch dressing

1/2 c fat-free ice cream or frozen yogurt

28 pistachios

10 almonds or cashews

1 large stalk celery stuffed with 1 Tbsp peanut butter

1 slice whole wheat bread with 1 oz turkey breast

1 oz mozzarella string cheese and 4 green olives

1 c light yogurt

1/2 oz baked tortilla chips with 2 Tbsp salsa

1 fat-free chocolate pudding cup

1/2 whole wheat bagel (4" diameter), toasted, with 1 Tbsp sugar-free jam

1/2 c steamed soybeans (edamame)

1 hard-boiled egg with 1/2 slice toasted wheat bread

1 c chicken noodle soup with 2 saltine crackers

1 small (4") whole wheat pita with 1 Tbsp hummus

1 slice whole wheat bread with 1 oz sliced turkey breast and mustard

1/2 c 1% cottage cheese with 1 c cherry tomatoes

2 fig bars

20 animal crackers

1 c berries mixed with 2 Tbsp plain, nonfat yogurt

3 to 4 c microwave air-popped popcorn (see package for calories per cup)

100 calorie snack cracker/cookie packs

• ALMOND CHICKEN SALAD

• Ingredients:
• 1 large carrot, shredded
• 1 head of romaine lettuce
• 1 red bell pepper, cut into 1/2 inch pieces (optional)
• 1/2 lb sugar snap peas, halved
• 2 cups chopped, cooked chicken breast meat
• 1/2 cup slivered almonds
• 2 tbsp splenda
• 2 tbsp distilled white vinegar
• 1 1/2 tbsp sesame oil
• 1 tbsp teriyaki sauce
• 1 tbsp ground dry mustard

• DIRECTIONS
• In a large bowl, mix together the veggies, chicken, and almonds.
• Set aside.
• In a small bowl, whisk together the sugar, vinegar, sesame oil, teriyaki sauce, and dry mustard until smooth.
• Pour over salad mixture and toss untl coated.

• NUTRITION INFORMATION:
• (Serving per recipe: 4)
• Per Serving
• Calories: 341
• Fat: 6.9 g
• Carbs: 20.4 g
• Protein: 27.1 g

Intermittent Stair Climbing Improves Fitness
This article is an argument for those finding themselves stuck at work with no time to fit a workout in on a daily basis. Researchers found that for sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health. Previous studies have shown that accumulating short bouts of exercise can make a difference; this one shows just how short those bouts can be. Twenty-two sedentary college-aged women walked up 199 steps - more than you're likely to find at home, but available in many office buildings - in 2.25 minutes, a "brisk but comfortable" pace which shot their heart rates up to 90 percent of their predicted maximum. They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks. By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (''good'') cholesterol levels had increased. Next time you have the choice between the elevator or taking the stairs, be sure to remember the many benefits to taking flight!

The Gate River Run is a National Race that brings thousands of runners to Jacksonville. It takes place on March 10, 2007 which is just about 5 weeks away. Many of you are already planning to participate. This is an intense run that will require practice and preparation. It is key at this point, to be logging in some mileage as this race is over 9 miles long. You should have already bought new running shoes and be breaking them in now. With the bridges involved, improving leg strength will help your pace and keep you going. Proper nutrition is also key when preparing for a race such as this. You want to be getting enough nutrients to get you through your training schedule and remember to watch the fats and calories, because the lighter you are, the more likely you are to have a shorter time. Drinking plenty of water is also important. Contact us for more information about training for the River Run as we are very excited about it and would enjoy helping you train for it.