- Season the chicken breasts with salt and pepper and add them to the pan with enough water to cover them. Bring the liquid to a boil and adjust the heat so that the mixture simmers. Cook for 10 to 12 minutes, until the chicken is just cooked through.

- Remove the chicken from the pan and set aside. Continue to simmer the cooking liquid until it has reduced by half.

- Divide the watercress among 4 plates. Place the chicken on top of the watercress, garnish with sun-dried tomatoes and drizzle the hot cooking liquid over the chicken.

Serving Size: 1 breast with watercress and sun-dried tomatoes, Number of Servings: 4

Per Serving:

Calories 228

Carbohydrate 6 g

Fat 7 g

Fiber 1 g

Protein 32 g

Saturated Fat 2 g

Sodium 84 mg

$89
Private
Class for
1, 2, 3
People

Regularly
$109

GOALS OF THE FITTEST

Most people do not plan their fitness or lifestyle goals in the context of other life events until there isn't time to succeed. Ever started exercising late for a wedding or beach vacation? Ever start a diet and realize 2 weeks in that it's busy season at work?

Increase your chances of success in fitness and your whole life. Map our your fitness & lifestyle goals for 2008 with Christine Burke, Certified Lifestyle & Weight Management Consultant and MBA from UCLA. Learn "good" goals from bad ones, and tools to develop new habits.

You do not need to be a client for the class.

Active clients may use 1 session for 1-hour private 2008 goals consultation.

Group classes & workshops also available. Call Christine to join the waiting list.

Call Christine 760-525-3255

Offer Expires: January 15, 2007

Fitness Together

North County

760-734-4FIT (4348)

www.ftnorthcounty.com

ft@ftnorthcounty.com

Want to learn more about our programs? Call Christine 760-734-4348 to answer your questions. Please get to know our staff and services! We're not a big gym, and we pay attention to your personal needs. We want you to feel that Fitness Together North County is the "Cheers of Gyms"!

TO RESCHEDULE YOUR APPOINTMENT:
760-438-9591

JOIN OUR LIST

If you would like to join our other mailing lists about upcoming fitness events and advice please sign up here

Q & A

Question:

What is "significant" long-term weight loss?

Answer:

The National Academy of Sciences defines significant weight loss as just 5% or more of your initial body weight. This is the amount of weight loss necessary to improve your health: to lower blood glucose and blood pressure and improve cholesterol levels. Another method to express significant weight loss is as a reduction of your BMI by one of more points. "Long term" means one year or more. For example, a person who weighs 200 pounds, who loses 5-10% of his or her body weight, would lose 10-20 pounds. A reasonable timeline for reducing body weight by 10% is 6 months, using a reduced-calorie diet.

FREE ANSWERS Mike Deibler, MS, CPT, CSCS answers your training questions weekly	Recent topics: - Exercise & Fibromyalgia - Free Weights vs. Machines - Stretching Before Exercise - Ab Loungers & Other Ab Machines - Good vs. Bad Carbs
ask-a-trainer.blogspot.com

December Birthdays!

12/4- Donald Olson

12/15- Donna Ahlstrom

12/17- Blanqui Navarre

12/13- Brent Rawson

12/1- Jody Ideker

12/11- Sharon Holmlund

December Anniversaries!

Andrea Neff- 3 Years
Jessica Ware- 1 Year
Cherry Park- 1 Year

December 2007 Client of the Month
Jody Ideker

CONGRATULATIONS JODY IDEKER!!

2007 DECEMBER CLIENT OF THE MONTH

Jody has been an awesome client during her time with Fitness Together!!

She is a success story! She is known as the amazing shrinking woman! She has lost 30+ lbs. and is at the top of her game in managing low bodyfat, clean eating habits,

and consistent outside cardio! Her workouts have moved to the advanced level of training and her balance and endurance are impressive!

We especially enjoy her friendly personality, bouncy blonde ponytail, positive smile, and tenacious example! She has been an inspiration to other clients, friends, coworkers and trainers for years! We are proud of Jody and her accomplishments towards obvious lifestyle changes. She continues to be a stellar client driven to maintain her success and excel with confidence! You go girl!! You have the MOJO!

Issue: # 12

December 2007

Happy holidays from all of us at Fitness Together. This is the time of year to spend time with your family and friends, so enjoy it. And with your New Year's resolutions around the corner remember to pick goals that you can stick with all year round. Try making S.M.A.R.T goals. These are goals that are specific, measurable, attainable, realistic, and time framed. This will improve your chances of sticking with your goals and reaching them.

Need a last minute gift idea? Check out our holiday specials and give the gift of health. Other ideas below, too!

Have a safe, joyful holiday, and wishing you health and success in the new year!

Sincerely,

Mike, John, Trish, Kim, & Christine

Fitness Together North County

Last Minute Gift Ideas

Gift Certificates from Fitness Together North County

Call Christine 760-525-3255 to email, mail, or pick up a certificate for personal training or classes. A new client that uses a gift certificate purchased before January 1, 2008 towards a personal training program will receive an additional complimentart session for every 5 sessions (up to 20 free sessions).

Hi all! If you still need some last minute gifts, and you'd like to support North County businesses, here are some ideas. I buy from all the businesses listed below, and personally enjoy working with all the people mentioned. Call 760-525-3255 or write me ft@ftnorthcounty.com if you'd like any other recommendations! --Christine

Shoes & Gear

Both Movin' Shoes and the Running Center are small, community-oriented businesses with knowledgeable staff.

Build-Your-Own Healthy Food/Gift Baskets

Trader Joe's, Jimbo's, Henry's, and even Costco has a wide selection of healthy, yummy foods that can be thrown into a goodie basket or box.

Framed Photos & Photo Albums

Inexpensive prints are fast and easy to get from Costco. If you want higher, archival-quality prints, try PC Photo in Encinitas.

Wine

Visit our Fit Happy Hour location, the Carlsbad Wine Merchants and even shop online.

Spa & Beauty Gift Certificates

Massage (Carlsbad Village) - Chelsea 760-434-9454
Massage (Solana Beach) - Simon 858-232-6425
Hairstyle (Vista) - Mara 760-468-3316
Hairstyle (Encinitas) - April 760-436-1812
Facial (Cardiff) - Deborah 760-635-7507

Gift Service

When you don't know what to get for someone, call Carol 760-725-5556 for beautiful gift baskets and assemblies. She wraps & ships.

Online Gift Service

Call Erin 760-597-0922 if you have questions, or just visit:
theplatinumgift.com

Chocolate

For really unique chocolates in North County, try Chuao. They have chocolate-making classes, too.

Happy New Year Cards!

Didn't get Holiday Cards out in time? Call Tina 619-885-0990 and get your New Year's Cards done in a flash. Her unique service includes a beautiful card, a personalized message, and all stamping, signing, and licking.

$60
Before
Jan 1,
2008

$100
After Jan 1

I was working one night, when a fellow stopped in and asked... actually, demanded...

HEY, WHAT EXERCISE WILL GET RID OF MY GUT???

He pointed to his belly.

Now any good personal trainer will tell you that spot reduction, unfortunately, doesn't work. So, like a good personal trainer, I started to explain how he COULD go about reducing his belly fat.

But before I got too far, he interrupted me and said,

NO NO NO... I JUST WANT 2 EXERCISES TO DO EVERY DAY THAT'LL WORK.

Don't we all...

But then a few weeks later, it occurred to me...

I DO KNOW THE ANSWER.

This 6-Week Program starts Monday, January 21st, 2008, and I am limiting this program to 12 people. Please EMAIL me, Christine, at ft@ftnorthcounty.com with "6 Weeks" in the subject line if you are interested. You MUST email me, and you MUST be willing to commit to changing your health habits for the 6 weeks starting January 21.

Offer Expires: JANUARY 1, 2008
LIMITED TO 12 Participants

Let 'Superfoods' Lead You to Superior Health

Quick, look up at the sky. It's a bird. It's a plane. It's a... superfood?

While they may not be able to leap tall buildings in a single bound, superfoods; foods that possess significant health benefits for your physical and mental health -; are becoming more popular than ever before in the eyes of those looking to eat healthier. Superfoods can be found in a variety of different forms, from blueberries and broccoli to drinks such as green tea.

Aside from their plentiful health advantages, many superfoods taste good as well. Many juices are being specially formulated with additional nutrients, herbs and antioxidants that make consuming a superfood product both great-tasting and convenient for meals on-the-go. Among the nutrients contained in these drinks are Glucosamine, which promotes and protects healthy joints; Ginko Biloba, which increases blood flow to the brain and improves mental alertness, and Grape Extract, which reduces the chance of premature aging and heart disease.

The following foods have also been considered to be superfoods:

Salmon. High in Omega-3 fatty acids, salmon is high in protein and low in fat, making it a great choice for any diet.

Walnuts. Studies have shown that this nutritious nut can actually counteract the negative effects of foods that are high in fat.

Dark chocolate. Go ahead and have a piece, guilt-free. Dark chocolate has very high levels of flavonoids and antioxidants, and when enjoyed in moderation, it has a positive effect on heart health.

If you are attempting to increase your well-being, incorporating a superfood product into your everyday diet; along with regular exercise; may be a winning way to jumpstart your health.

The Cholesterol Low Down

The American Heart Association has introduced a new program called "The Cholesterol Low Down". By joining The Cholesterol Low down, you will decide to take a step in fighting the number one killer of Americans today - heart disease and stroke. Knowing your cholesterol numbers is as important as the information you need to manage and maintain those numbers, and The Cholesterol Low Down will help you do so.

Signing up is free, and you'll get these great benefits:
� Access to recipes, advice from our American Heart Association experts, news and more
� A monthly e-newsletter filled with heart-healthy tips, events and programs, news, recipes, promotions and more

To get your cholesterol under control, you need to:
� Call your healthcare provider to schedule a cholesterol screening.
� Eat foods low in saturated and trans fats and cholesterol.
� Achieve or maintain a healthy weight. Find out if you are overweight with the Body Measurement Index, here: http://www.americanheart.org/presenter.jhtml?identifier=4489.
� Get regular physical activity
� Take medication, if needed, as prescribed.
� Follow your healthcare professional's recommendations.
� Commit to improve and maintain your health.

Once you get your cholesterol test results, talk to your healthcare professional about setting a target number, creating a plan of action-and sticking to it!

It's important to re-check your cholesterol levels to ensure that you have reached your goal or are well on your way. When you visit your healthcare provider the first time, discuss when you should return for a new blood test.

www.americanheart.org

Cooking Healthy: Choosing Oils

When shopping for oils, be sure to choose those that come from unsaturated fat sources. Oils made from saturated fats - the fats you should avoid - are usually solid at room temperature. Some of these are coconut, palm oil, and even butter, stick margarine and shortening.

Use unsaturated oils to replace saturated fats in your diet. Here is a list of oils that contain unsaturated fats:

Canola
Sunflower
Safflower
Olive
Sesame
Soy Bean
Peanut
Vegetable
Walnut

Olive oils are an excellent option for cooking. There is no nutritional difference in the Virgin Olive Oil and Extra Virgin Olive Oil. In fact those terms don't refer to the nutrient content at all but rather the acid content. Extra Virgin olive oils have been manipulated less, thus have less acid and a stronger olive flavor.

Shortening is just another word for fat. Though shortening is solid at room temperature, it melts down into a vegetable oil that is combined with animal fat. That's a good reason to limit your use of shortening.

Cooking sprays are a great alternative, but be sure to choose the butter-flavor sprays, not butter sprays. You'll keep calories to a minimum.

What is the link between diabetes and obesity?

Being overweight or obese is a leading risk factor for type 2 diabetes. The body gets its energy from a type of sugar called glucose. Insulin, which is produced in the pancreas, is required to help your body use glucose. Type 2 diabetes develops when your body can no longer use insulin effectively, or when the pancreas cannot make enough insulin to keep blood glucose levels normal.

A healthy weight is determined by body mass index (BMI), which you can calculate by using the chart at http://www.diabetes.org/weightloss-and-exercise/weightloss/getting-started.jsp. Overweight is defined as a BMI greater than/equal to 25; obesity is defined as a BMI greater than/equal to 30.

What Can You Do?

The Diabetes Prevention Program showed that losing weight and increasing activity can reduce the risk of developing type 2 diabetes among people who are at high risk. Participants in the study lowered their risk by losing 10-15 pounds, and participating in 30 minutes of physical activity five days a week, usually walking.

Losing Weight
Begin a weight-loss program with the help of your health care team.
Ask for a referral to a dietitian who can help you find a diet you can use every day.
Don't try to do everything at once.
Take one step at a time and make changes you can stick with.

Physical Activity
Exercise and other forms of physical activity can help you lose weight by burning calories and building muscle. Results can take time, but each activity will become easier as you get more fit. Becoming physically active can:
Help you burn extra calories and naturally increase your glucose uptake by increasing your metabolism and muscle mass
Improve the body's response to insulin
Help reduce or even eliminate your need for diabetes medication by lowering blood glucose levels if you have type 2 diabetes
Reduce your risk for heart disease and stroke, the leading causes of death for people with diabetes

Here are some ideas to help you get started:
Walk the dog
Take the stairs instead of the elevator
Find a friend you can exercise with

www.diabetes.org

Compulsive Exercise in Teens

Melissa has been a track fanatic since she was 12 years old. She has run the mile in meets in junior high and high school, constantly improving her times and winning several medals. Best of all, Melissa truly loves her sport.

Recently, however, Melissa's parents have noticed a change in their daughter. She used to return tired but happy from practice and relax with her family, but now she's hardly home for 15 minutes before she heads out for another run on her own. On many days, she gets up to run before school as well. When she's unable to squeeze in her extra runs, she becomes irritable and anxious. And she no longer talks about how much fun track is, just how many miles she has to run today and how many more she should run tomorrow.

Melissa is living proof that even though exercise has many positive benefits, too much can be harmful. Teens, like Melissa, who exercise compulsively, are at risk for both physical and psychological problems.

What Is Compulsive Exercise?
Compulsive exercise (also called obligatory exercise and anorexia athletica) is best defined by an exercise addict's frame of mind: He or she no longer chooses to exercise but feels compelled to do so and struggles with guilt and anxiety if he or she doesn't work out. Injury, illness, an outing with friends, bad weather - none of these will deter those who compulsively exercise. In a sense, exercising takes over a compulsive exerciser's life because he or she plans life around it.

Of course, it's nearly impossible to draw a clear line dividing a healthy amount of exercise from too much. The government's 2005 dietary guidelines, published by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS), recommend at least 60 minutes of physical activity for kids and teens on most - if not all - days of the week.

Experts say that repeatedly exercising beyond the requirements for good health is an indicator of compulsive behavior, but because different amounts of exercise are appropriate for different people, this definition covers a range of activity levels. However, several workouts a day, every day, is overdoing it for almost anyone.

Much like with eating disorders, many people who engage in compulsive exercise do so to feel more in control of their lives, and the majority of them are female. They often define their self-worth through their athletic performance and try to deal with emotions like anger or depression by pushing their bodies to the limit. In sticking to a rigorous workout schedule, they seek a sense of power to help them cope with low self-esteem.

Although compulsive exercising doesn't have to accompany an eating disorder, the two often go hand in hand. In anorexia nervosa, the excessive workouts usually begin as a means to control weight and become more and more extreme. As the person's rate of activity increases, the amount he or she eats may also decrease. A person with bulimia may also use exercise as a way to compensate for binge eating.

Compulsive exercise behavior can also grow out of student athletes' demanding practice schedules and their quest to excel. Pressure, both external (from coaches, peers, or parents) and internal, can drive the athlete to go too far to be the best. He or she ends up believing that just one more workout will make the difference between first and second place . . . then keeps adding more workouts.