This month, we salute Linda Zeidwig! In conjunction from completing the Marine Corp half marathon in October, she has lost 11 lbs and over 6.8% bodyfat. Linda has earned herself much desired and well earned six pack abs! Congratulations Linda and keep up the hard work!

Lemon-Rosemary Chicken Brochettes

• INGREDIENTS
• 1/2 cup fresh lemon juice
• 1/4 cup olive oil
• 1 tablespoon chopped fresh rosemary leaves
• 2 cloves of minced garlic
• salt and pepper to taste
• 4 boneless, skinless chicken breasts, cut into 2 inch pieces
• 2 small yellow summer squash, cut into 1 inch pieces
• 2 small zucchini, cut into 1 inch pieces
• 8 cherry tomatoes
• 12 bamboo (soaked in water) or metal skewers

• DIRECTIONS:
• To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl.
• Place the chicken in a seperate bowl, toss it with half the marinade and refrigerate for at least an hour.
• Add summer squash and zucchini to the remaining marinade and set aside at room temperature.
• Thread the chicken and vegetable including the cherry tomatoes onto the skewers.
• Grill the brochettes on each side until the chicken is cooked through and veggies are tender, about 4-6 minutes per side.
• Broiling may be substituted if grilling is not an option.
• YIELDS 4 SERVINGS

• Nutrition Information: ( 2 brochettes)
• Calories: 285
• Fat: 6g
• Protein: 30g
• Carbohydrates: 15g
• Fiber: 3g

Most people know that strength training strengthens and builds muscle. It also in turn, strengthens the tendons and ligiments surrounding them. Many people still wonder however, how exercise can actually strengthen your bones. One of the more popular theories is that when a muscle contracts, the stress of the contraction is transmitted to the bone to which it is attached, creating an electrical charge in the bone. In turn, this electrical charge stimulates the activity of the osteoblasts (bone building cells). This adaptive response of bone is known as the piezoelectric effect. For exercise to be most effective, experts agree that it must be weight bearing. This means you must place a stress or load on the musculoskeletal system by loading it with weight. If you are walking or jogging, your body weight is providing the load. Resistance training, while not technically a weight-bearing exercise, allows you to load your musculoskeletal system with weights. There are two fundamental reasons why resistance training is a particularly effective exercise for developing and strengthening bone: specificity and intensity. With resistance training, individual muscle groups can be targeted and exercised separately. This allows you to select specific muscles to be stressed, which in turn determines specific bone sites that will be subjected to the electrical stimulation of osteoblasts. As your muscles grow stronger, you can gradually increase the amount of resistance lifted. Research suggests that this gradual, progressive increase in musculoskeletal stress results in greater increases in bone density. It is important to keep in mind that, contrary to popular belief, bone is not an inert object. It is a dynamic tissue (like muscle), which is constantly broken down and rebuilt throughout life. As is the case with muscle tissue, the bottom line with respect to bone mass and strength is use it or lose it. Source: Bryant, Cedric X ACE Fitness

Just a reminder that the referral contest announced in last month's newsletter is still ongoing! Earn giveaway points every month by referring people you know to train with us at Body Works. One point is earned for each person you refer who trains 2x per week. 1/2 point will be earned for those training 1x per week or partnering with you. Again, one giveaway point earns you a pair of Everlast boxing gloves or free supplements for a month. Two giveaway points will earn you an IPod Shuffle or an hour massage from The Massage Shoppe. We appreciate all referrals and hope that you know how much appreciate your continued business as well!

I would like to remind you all to vote for your favorite Jaguars (like Donavon Darius who leads the team in tackles) to go to the Pro Bowl in Hawaii this year. The website to cast your vote is : www. nfl.com/probowl/ballot/vote Be sure to cast your vote before it is too late!

• From: Brandon