This month we salute Judy Peacock as our client of the month. In a few short months, Judy has lost 17.16 lbs, over 7% bodyfat, and 10 inches from her body. Her hard work has really paid off. Keep up the good work Judy and congratulations!

Happy Holidays goes out to all of you from your family at Body Works Personal Training. We will be celebrating the holidays with our first annual Holiday Party on Saturday, December 16th. Further details will be given as they become available. We will also be selling gift certificates for personal training. Give the gift of fitness to someone you know and care about.

Pecan-Crusted Talapia

• INGREDIENTS
• 1/2 cup pecan pieces
• 1/2 cup bread crumbs
• 1/4 cup flour
• 1/4 cup skim milk
• 1 egg or 1/4 cup egg substitute
• 2 talapia fillets
• 1 teaspoon seasoned salt
• 1/4 cup olive oil

• DIRECTIONS
• Chop pecans finely; combine w/ bread crumbs in a medium bowl. Place flour in a second bowl. Blend milk and egg together in third bowl.
• Prehear large saute pan on medium 1-2 minutes. Sprinkle both sides of fish w/ seasoned salt.
• Dip fillets in flour (coating both sides) then dip into egg mixture. Finally, dip into pecan mixture.
• Place oil in pan; swirl to coat. Add fish and cook 3-4 minutes on each side or until golden.

• NUTRITION INFO (1 piece of fish)
• Calories: 310
• Fat: 7g
• Carbs: 10g
• Protein: 23g

The idea for this article came to me when a client recently asked me to look up a favorite sandwich of his. What seemed like a healthy choice, a grilled chicken sandwich on multi-grain bread, equaled up to a whopping 840 calories, 30 grams of fat, and 74 grams of carbohydrates. There is no point in mentioning the protein because it doesn't matter after all that! At home, you could make a grilled chicken sandwich with lettuce, tomatoes, fat-free mayo or mustard, and a nice multi-grain bun for about 275 calories, 6 grams of fat, and only about 18 grams of carbohydrates. Sounds like a much better option, doesn't it? Many foods you order in restaurants sound healthy and seem to be a good choice, but they are often sauteed in up to a cup of butter or are drizzled with melted butter for flavor. One half of a stick of butter, (which is a moderate portion for cooking), contains over 500 calories and 52 grams of fat. Talk about hidden fat and calories. That doesn't include the butter on the free bread they drop off at the tables. Salad dressings are another guilty item! One ounce of ranch dressing has 17g of fat. I don't know about you, but I use a lot more than an ounce. Gourmet coffees can tempt and fool a lot of us. They got me and I know better! I though I was doing well because I got my latte with skim milk. Well, the syrups still have sugar in them. So, while I had no fat in there, it still packed on 230 calories and 52g of sugar. There are safe alternatives with coffees though and just be carefully reading the nutrition information, you can save the calories. My best advice is to be careful when eating out. Most restaurants serve double the recommended portion size, so have your waitress bring you a box immediately and pack half your meal up to take home. Avoid the bread and try to think light. You can always ask them if they cook with butter and order yours to be cooked without. Fast foods are pretty much always a no-no, unless you get a salad and then you still have to watch the dressings and how the meats are cooked in them. Be cautious and knowledgeable about the foods you are eating and spare yourself the extra hours needed on the treadmill to make up for one hour at a restaurant.

In addition to the premium supplement lines offered at Body Works Personal Training, we will be offering a variety of other products as well. First, we are now offering post-workout protein shakes. We have a wide variety of flavors and combinations for everyone to enjoy. All of our protein shakes are low-fat, low- carb, and contain one of the highest quality proteins available. We will also be offering and "energy add- in" for your drinks while you workout. Also, we are now selling boxing gloves. For a reasonable price, you can have your own pair of gloves for all your boxing and kickboxing workouts! Personal Fitness Journals are available also to help you keep track of your diet and daily exercise. Be sure to check out these and all other products available at our Pro Shop. We will also be offering all of our products on line as well, with the exception of the hand-made smoothies.