Tuesday, December 8, 2009
Friday, December 4, 2009
ENERGY FITNESS by josh Presents..."NO EXCUSES!!!" DVD Promo and Special Holiday Price
Order your "NO EXCUSES!!!" DVD for a special price of $15. The workout DVD makes a great gift--give the gift of fitness this holiday season. Order your copy today @ www.energyfitnessbyjosh.com. COMMIT 2 BE FIT!!!
Thursday, December 3, 2009
NBC Affiliate, Channel 4--More @ Midday Summer Interview
Check out my interview on NBC Affiliate, Channel 4--More @ Midday, on 5 Inexpensive Fitness Items. Notice the BIG plug for my "NO EXCUSES!!!" DVD--WORD!!!
To view the remainder of the interview go to http://www.youtube.com/watch?v=NiJZC-SmSMg.
Tuesday, December 1, 2009
ENERGY FITNESS by josh December Newsletter
ENERGY FITNESS by josh December Newsletter
Merry Christmas Friends! I hope everyone had a wonderful Thanksgiving holiday. If you are like me, you probably feel quite stuffed and a little bloated in your festive holiday attire from all that “delicious” food. ENERGY FITNESS by josh is here to help you get through the month of December while looking “ENERGY FIT” and enjoying the many parties and joys of this special time of the year. Jump on the bandwagon NOW and you will feel much better when all the “hoopla” ends and 2010 rings in! And if you are still looking for that perfect gift, give the gift of fitness with a gift certificate from ENERGY FITNESS by josh.
December Specials:
· $75 for unlimited Group Fitness Classes for the month.
Location/Schedule:
Hardwick Activity Center; 15354 Old Hickory Blvd. Nashville, TN 37211
Monday: 9:30 am; 6:00 pm; Wednesday: 9:30 am; 6:00 pm; Friday: 9:30 am;
Saturday: 8:30 am.
· $65 for Individual Personal Training Sessions (Reg. $70)
· $15 for “NO EXCUSES!!!” DVD—order your copy @ www.energyfitnessbyjosh.com.
2010 Specials:
· $1,000 for unlimited Group Fitness Classes for the year--$2200 Value.
· $600 for unlimited Group Fitness Classes for 6 months--$1100 Value.
· $350 for unlimited Group Fitness Classes for 3 months--$600 Value.
· $15 per Group Fitness Class.
· 10 Personal Training Sessions for $600 and receive 1 free session.
· 15 Personal Training Sessions for $900 and receive 2 free sessions.
· 20 Personal Training Sessions for $1100 and receive 3 free sessions.
2009 was an amazing year for ENERGY FITNESS by josh—check out my blog @ www.energyfitnessbyjosh.blogspot.com to review the excitement of the past year. 2010 is already shaping up to be a BIG year with lots of projects, appearances, and my favorite part, training my fabulous clientele. Stay tuned…
Follow ENERGY FITNESS by josh @:
www.energyfitnessbyjosh.blogspot.com
www.twitter.com/energyfitbyjosh
www.facebook.com/energyfitnessbyjosh
Unfortunately, the “NO EXCUSES to a Healthier You Campaign” has been cancelled. However, I am in the process of developing an even bigger and better event, which will be right along the same lines. I am excited about sharing my ideas with you in the near future—just hang in there with me…
STAYING FIT DURING THE HOLIDAYS
The holidays are a time to celebrate, and boy, do we make the most of it. We eat, we drink, we indulge and then we end up feeling like bloated whales by the time it's all over. It's almost an unspoken rule that, with the holidays, comes unlimited eating and incompleted workouts, but this year, you have a choice.
You don't have to let every party become your own personal eating contest, and you don't have to let shopping take the place of your usual exercise routine. All it takes is flexibility, creativity and a new way of defining exercise.
It's tempting to ditch your workouts as your days fill up with holiday preparations, parties and errands, but now more than ever, you need to stay active. Exercise will help you deal with added stress and give you energy for everything you need to accomplish. It will also help you manage your weight through the maze of parties and gatherings you'll be attending. If you have trouble sticking with your usual routine this time of year, come up with a new one. Forget the rules, lower your standards and do whatever you need to do to keep moving:
· Shorten Your Cardio. Pare down your cardio routine to whatever time you have, even if it's only 5 or 10 minutes. Choose activities that are easy to do at a moment's notice: walking, running, jump roping or cycling. Get the most out of the time you have by working at a high intensity. This sample 10-minute workout is a great place to start:
0:00 to 1:00 - Warm up with a brisk walk (outside or around the house)
1:00 to 2:00 - Jumping jacks
2:00 to 3:00 - Jump rope (pretend if you don't have a rope)
3:00 to 4:00 - Run as fast as you can for 1 minute (in place or outside)
4:00 to 5:00 - Ski hops: Stand with feet together, bend knees and jump a few feet to the right and then left, landing with bent knees.
5:00 to 6:00 - Jumping jacks
6:00 to 7:00 - Walk as fast as you can
7:00 to 8:00 - Jump rope
8:00 to 9:00 - Jumping jacks
9:00 to 10:00 - Cool down and catch your breath
Remember to work hard. Keep your perceived exertion at 8 or 9 for the entire workout.
· Exercise wherever you can. You already know to take the stairs, park far away and so on to get more exercise. This holiday season, wear a pedometer as you're running around, and see how many steps you can accumulate. Use every opportunity to get in more movement, whether it's parking on the opposite side of where you need to be or chopping down your own Christmas tree.
· Make it a family affair. As you gather together with your family, plan active things to do. Walk around the neighborhood to look at holiday decorations. Play football before the big meal at Thanksgiving or Christmas. Plan contests with the kids to see who can run the farthest or who can do the most push-ups. Challenge everyone to a snow-shoveling contest, and then build a snow person out of the remains.
· Don't forget strength training. Maintain your muscle mass by paring down your routine to the basics. Choose compound, multi-joint movements to make sure you're getting the most out of your time. This new strength-training workout is a great place to start. It involves a variety of compound moves that target the large muscles of the body with plenty of core work thrown in as well.
Control Your Eating
Eating yourself into a coma seems inevitable during the holidays, what with all the yummy delights available. Treating every party as if it's an invitation to indulge, however, is a sure way to add pounds. Below are a few reminders for keeping the calories in check:
· Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. You'll be less tempted to overindulge if your belly's full of something healthy.
· Choose One Treat. Once at the party, choose one thing to indulge in and make it good. No chips -- you can have those any old time. Pick something you only get during the holidays.
· Control Your Drinking. Alcohol is an easy way to consume more calories than you need, so avoid mixed or fruity drinks, and have a glass of water for every drink you consume. Also, definitely avoid the egg nog; it has up to 350 calories a cup.
· Don't Skip Meals. It's tempting to skip meals to make up for whatever nightmare food you'll eat later, but just like the empty-stomach rule, if you're starving, your rational mind will be unavailable for healthy food choices. Eat small meals all day to avoid going nuts at the buffet table.
However you deal with the holidays, make this the year that you don't gain extra weight. Make a decision to do everything you can to stay active and eat healthy while not depriving yourself of all the fun. Like everything else in life, it's all about moderation. Happy Holidays!
SHOUT OUTS:
· Congratulations to the 2010 Miss Georgia USA, Cassady Lance, and the 2010 Miss Georgia Teen USA, Caroline Wade.
· Congratulations to the 2010 Miss Kentucky USA, Kindra Clark, and the 2010 Miss Kentucky Teen USA, Taylor Hubbard.
· A big shout out to my brother, Cody, and the Green County High School Football Team on a great season!
· To everyone celebrating a birthday, anniversary, special occasion, etc.—Congrats and Best Wishes!
· To all my clients, thanks for being FABULOUS and your commitment to be “ENERGY FIT!!!”
In closing, I would like to wish everyone a Merry Christmas and a Happy and Healthy 2010! Here’s to another great year…
COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
www.energyfitnessbyjosh.com
energyfitbyjosh@yahoo.com
615.336.5403
Wednesday, November 18, 2009
Congratulations Cassady Lance, 2010 Miss Georgia USA, and Caroline Wade, 2010 Miss Georgia Teen USA
On Saturday, November 14th @ Woodlawn Performing Arts Center in Cartersville, Georgia Cassady Lance was crowned the 2010 Miss Georgia USA, and Caroline Wade was crowned the 2010 Miss Georgia Teen USA. Cassady is like a little sister to me. I have been training her for three years. And the third time was a charm--Congrats Cass...love ya!!! Also a BIG congrats to Caroline. I am looking forward to working with both of these gorgeous young women.
Tuesday, November 3, 2009
ENERGY FITNESS by josh November Newsletter
ENERGY FITNESS by josh November Newsletter
Ready or not the holidays are here! Are you all ready to survive the holidays without putting on those extra pounds? ENERGY FITNESS by josh is here to help you enjoy the holidays without adding notches to your belt loop. Check out these holiday specials, which also make great gifts:
· 5 Personal Training Sessions $300 (Reg. $325).
· 10 Personal Training Sessions $550 (Reg. $600).
· 15 Personal Training Sessions $725 and receive a free “NO EXCUSES!!!” DVD (Reg. $800).
· 20 Personal Training Sessions $1000 and receive a free “NO EXCUSES!!!” DVD (Reg. $1100).
· Unlimited Group Fitness Classes for the remainder of the year $150 (expires on Dec. 31st, 2009).
Location/Schedule
Nashville Christ Church Hardwick Athletic Center; 15354 Old Hickory Blvd. Nashville, TN 37211
Monday: 9:30 am; 6:00 pm; Wednesday: 9:30 am; 6:00 pm; Friday: 9:30 am; Saturday: 8:30 am.
· Gift Certificates Available.
· “NO EXCUSES!!!” DVD’s make a great stocking stuffer. Order @ www.energyfitnessbyjosh.com or purchase @ Borders in Franklin, TN. Special holiday price $15--get your copy today!!!
Follow ENERGY FITNESS by josh on the following to keep up with promotions, events, etc.
· www.energyfitnessbyjosh.blogspot.com
· www.twitter.com/energyfitbyjosh
· www.facebook.com/energyfitnessbyjosh
The “NO EXCUSES to a Healthier You Campaign” has been postponed till after the New Year. The new date will be confirmed soon. However, we are still accepting applicants for the twenty spots. Those of you who have already applied, we will keep your applications on file. Please continue to spread the word—volunteers, donations, and prizes are welcome. We feel that after the New Year and with new resolutions will be an opportune time to start this amazing journey. You will find a new flyer attached to this email. Please, pass it along to all your contacts, family and friends, and individuals that may be interested in this life changing event.
Seven Ways to Enjoy Thanksgiving without Packing on the Pounds
www.Health.com
Stuffing, mashed potatoes, and gravy aren’t usually part of a low-cal diet, but you can still savor Thanksgiving dinner without falling off the weight loss wagon. Here are seven ways to enjoy Thanksgiving without packing on the pounds from Health.com:
1. Start prepping early. No, I don’t mean the turkey. Cut alcohol, coffee, and red meat from your diet for a few days prior to the big event. You shouldn’t starve yourself, but try to eat lighter foods and limit your sugar intake.
2. Eat sensibly all day. Don’t skimp on meals all day in order to save some room for Thanksgiving dinner—you’ll end up overeating and doing more damage. Aim to eat something every four hours: Have an egg-white omelet for breakfast, fruit and low-fat cottage cheese midmorning, and a piece of whole-wheat toast with peanut butter a few hours before dinner.
3. Slip on something fitted. You’ll be less likely to overeat if you’re not hiding beneath an Empire waist dress or loose top.
4. Go in with a plan. Fill most of your plate with turkey, salad, and green beans and leave a quarter left for the fun stuff. Serve yourself a golf-ball-size portion of three of your favorite treats. A few bites of stuffing or sweet potatoes won’t derail your weight loss efforts. For dessert, savor two golf balls of pie—choose your favorites—or swap out one of the flavors in favor of a small scoop of ice cream.
5. Stick with just two cocktails. Alcohol can lower your inhibitions, causing you to overdo it on the mashed potatoes. Limit yourself to two drinks for the night—either wine or a clear liquor—and be sure to drink lots of water in between.
6. Savor your leftovers wisely. Split what’s left of your Thanksgiving feast into individual Tupperware containers. Add a slice of turkey, some green beans, and a scoop of one side of your choosing, and then stick the containers in your freezer. You’ll have an individual Thanksgiving ready in minutes for whenever you need to fix a quick dinner. If you’re feeling more creative, use your leftover meat to whip up turkey salad with low-fat mayo and serve it over greens with dried cranberries and walnuts.
7. Get rid of temptations. Send any leftover pies home with your guests!
Recipe of the Month:
Lowfat Pumpkin Cranberry Muffins
www.apexfitness.com
2 cup flour
1/2 cup brown sugar
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon salt
1 cup pumpkin puree
2 cup fresh or frozen(thawed) cranberries, coarsely chopped
1/2 cup applesauce
1/4 cup skim milk
1/4 cup molasses
1/4 cup egg substitute
Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray. Combine dry ingredients in a medium mixing bowl and set aside. Combine remaining ingredients in a separate mixing bowl. Add liquid ingredients to the dry ingredients, mixing just until moist. Fill muffin cups and bake 30 minutes, or until golden brown. Remove from tins and cool on wire racks.
Makes 12 Servings
Serving Size: 1 muffin
Nutrients per serving:
Calories
150
Total Fat
1 grams
Saturated Fat
0 grams
Protein
3 grams
Carbohydrate
33 grams
Cholesterol
0 milligrams
Sodium
213 milligrams
Fiber
2 grams
Calcium
0 milligrams
Iron
0 milligrams
SHOUT OUTS:
· To my dad, Joe, for kicking his smoking habit. I am proud of you—love ya!
· Congratulations to the 2010 Miss Tennessee USA, Tucker Perry, and the 2010 Miss Tennessee Teen USA, Kristen Rose.
· Good Luck to all the ladies competing in the Miss Georgia USA and Miss Georgia Teen USA pageants in Cartersville, GA later this month. Congratulations to Kimberly Gittings, 2009 Miss Georgia USA, and Brooke Fletcher, 2009 Miss Georgia Teen USA, on a successful year! I am proud of you both. Good Luck and Best Wishes in all your future endeavors!
· Good Luck to all the ladies competing in the Miss Kentucky USA and Miss Kentucky Teen USA pageants in Danville, KY later this month. Congratulations to Maria Montgomery, 2009 Miss Kentucky USA, and Jefra Bland, 2009 Miss Kentucky Teen USA, on a successful year! It was an honor to work with you both and I wish you both continued success!
· To everyone celebrating a birthday, anniversary, special occasion, competing, etc.—Congrats and Best Wishes!
· To all my clients and friends—thanks for your commitment to be FIT! You are all FABULOUS!!!
Quote of the Month:
I don't exercise. If God wanted me to bend over, he'd have put diamonds on the floor.
~Joan Rivers
Wishing you and your loved ones a Happy and Healthy Thanksgiving—until next time…
COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
www.energyfitnessbyjosh.com
energyfitbyjosh@yahoo.com
615.336.5403
Friday, October 23, 2009
"NO EXCUSES!!!" DVD HOLIDAY SPECIAL
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Give the gift of fitness this holiday season with a "NO EXCUSES!!!" DVD. Special holiday price $15. COMMIT 2 BE FIT and order your copy today @ www.energyfitnessbyjosh.com.
Wednesday, October 7, 2009
Congratulations 2010 Miss Tennessee USA, Tucker Perry, and 2010 Miss Tennessee Teen USA, Kristen Rose
On Saturday, October 3rd Tucker Perry was crowned the 2010 Miss Tennessee USA, and Kristen Rose was crowned the 2010 Miss Tennessee Teen USA in Clarksville, TN. Congratulations ladies! And I look forward to whipping your tails in shape for the national pageants. Also, a big shout out to the reigning Miss Tennessee USA, Kristen Motil, and Miss Teen USA, Stormi Henley, on an amazing year. Both of you will always hold a special place in my heart. Good Luck in all your future endeavors--Love ya both!!!
Monday, September 28, 2009
ENERGY FITNESS by josh October Newsletter
ENERGY FITNESS by josh October Newsletter
Happy Fall Friends! I hope everyone’s fall is off to a FIT start. September was a very busy month for me. Check out my blog @ www.energyfitnessbyjosh.blogspot.com for pictures of the events. Also, pick up a copy of this month’s Nashville Lifestyles Magazine and check out the fitness project we did on the downtown high rise condominium’s fitness facilities. Thanks Stacie Standifer and Nashville Lifestyles Magazine for including me in this project! I was also featured on NBC Affiliate, Channel 4 News, discussing ideas for staying fit in the fall and promoting my DVD signing. Check out the clips @ www.wsmv.com/moreatmidday.
Hopefully, everyone received the flyer about “The NO EXCUSES to a Healthier You Campaign!” Please, pass this along to anyone you know that may be interested; display in your business, church, etc.; or just help me spread the word to Middle Tennesseans. Let’s help make NashVegas a healthier and more-fit community!
A special thanks to everyone who came out and supported me at my DVD signing at Borders. You all helped make the event extra special. Also, a BIG thanks to Borders in Franklin, TN for hosting the event. If you haven’t purchased your “NO EXCUSES!!!” DVD, you can @ Borders or online @ www.energyfitnessbyjosh.com. COMMIT 2 BE FIT and purchase your copy TODAY!
ENERGY FITNESS by josh FALL SPECIALS:
• Refer a friend/family member and receive $25 in “ENERGY BUCKS” ($25 per person you refer—to be used towards personal training/group fitness classes).
• Buy 10 Personal Training Sessions @ $600 and receive 1 free session.
• Buy 15 Personal Training Sessions @ $800 and receive 2 free sessions.
• Buy 20 Personal Training Sessions @ $1100 and receive 3 free sessions.
• Unlimited Group Fitness Classes for the remainder of the year (until Dec. 31st, 2009) $250.
Location/Schedule:
Nashville Christ Church—Hardwick Activity Center; 15354 Old Hickory Blvd. Nashville, TN 37211
Monday: 9:30 am; 6:00 pm
Wednesday: 9:30 am; 6:00 pm
Friday: 9:30 am
Saturday: 8:30 am
Follow ENERGY FITNESS by josh @ the following:
• www.energyfitnessbyjosh.blogspot.com
• www.facebook.com/energyfitnessbyjosh
• www.twitter.com/energyfitbyjosh
A colleague forwarded this article to me from the Wall Street Journal. I found it very interesting! As you read this article, think of ways that we can promote a healthy and realistic body image to young children in a positive manner.
Girls and Dieting, Then and Now
By JEFFREY ZASLOW
One day in January 1986, fourth-grade girls at Marie Murphy School in Wilmette, Ill., were called down to the principal's office.
A stranger was waiting there to ask each girl a question: "Are you on a diet?"
Most of the girls said they were.
"I just want to be skinny so no one will tease me," explained Sara Totonchi.
"Boys expect girls to be perfect and beautiful," said Rozi Bhimani. "And skinny."
I was the questioner that day. As a young Wall Street Journal reporter, I had gone to a handful of Chicago-area schools to ask 100 fourth-grade girls about their dieting habits. Researchers at the University of California at San Francisco were about to release a study showing 80% of fourth-grade girls were dieting, and I wanted to determine: Was this a California oddity, or had America's obsession with slimness reached the 60-pound weight class?
My reporting ended up mirroring the study's results. More than half of the 9-year-old girls I surveyed said they were dieting, and 75%—even the skinniest ones—said they weighed too much. I also spoke to fourth-grade boys and learned what the girls were up against. "Fat girls aren't like regular girls," one boy told me. "They aren't attractive."
The front-page story helped spark discussions about America's worship of thinness and its impact on children. It raised the question: Would these girls be burdened by the dieting culture as they grew into women?
Those girls I interviewed are 32 and 33 years old now, and when I got back in touch with some of them last week, they said that they and their peers have never escaped society's obsession with body image. While none of them descended into eating disorders, some told stories of damaging diets and serious self-esteem issues regarding their weight.
They felt—and recent studies make clear—that the weight-focused pressures on young girls today are even stronger. In the now-quaint era of 1986, the girls had told me about drinking Diet Cokes and watching Jane Fonda exercise videos. Ms. Totonchi had read a teen novel about a girl with an eating disorder.
But today's fourth-grade girls are barraged by media images of thinness. They can cruise the Internet visiting "Pro-Ana" (pro-anorexia) Web sites and can view thousands of "thinspiration" videos on YouTube celebrating emaciated young women.
"Models look like popsicle sticks," Suzanne Reisman told me in fourth grade. Today, she amends her observation: "Now they look like toothpicks."
In fourth grade, Christy Gouletas told me thin models "are sexy, so boys like them." Today, she is a middle-school teacher in Wheeling, Ill. On lunch duty each day, she notices 10 girls who eat nothing. "We make them take a few bites," she says, "but they fight me on it. They say, 'I'm not hungry,' and I tell them, 'You've been here since 8 a.m. Of course you're hungry!' "
"The influences are worse now," says one researcher, Kerry Cave, a clinical nurse leader at Martin Memorial Medical Center in Stuart, Fla. Earlier this year, in the Journal of Psychosocial Nursing, she chronicled the latest research on "the influences of disordered eating in prepubescent children." Among the findings: A preoccupation with body image is now showing up in children as young as age five, and it can be exacerbated by our culture's increased awareness of obesity, which leaves many non-overweight kids stressed about their bodies. This dieting by children can stunt growth and brain development.
Incidences of bulimia have tripled since the 1980s and anorexia incidences have also risen, according to studies collected by the National Eating Disorders Association. Parental fixations on weight, children's urges toward perfectionism, family conflicts, and a $40 billion-a-year dieting industry can all lead girls to disorders. But studies also show that self-starvation in girls can be triggered by media images, including Internet sites promoting anorexia and bulimia as lifestyle choices. Among the pitch lines used on these sites: "Nothing tastes as good as thin feels." On one recent "Pro-Ana" blog, a woman suggested a 30-hour group fast and received 64 responses such as "I can't wait to do this fast with you. Thirty hours food-free sounds like heaven" and "I'm with you. Down to the bones."
Researchers have seen a marked increase in children's concerns about thinness in just the past few years. Between 2000 and 2006, the percentage of girls who believe that they must be thin to be popular rose to 60% from 48%, according to Harris Interactive surveys of 1,059 girls conducted for the advocacy group Girls Inc.
Compared with the fourth graders of 1986, girls today see body images in ads "that are even further from reality. Retouching is rampant," says Claire Mysko, author of "You're Amazing," a book encouraging self-esteem in girls. She worries that childhood obesity-prevention efforts can make girls obsessive about weight. While these programs are important vehicles to fight a growing problem, "we have to be really careful how we are implementing nutrition and body imaging," she says.
Those fourth graders of 1986, now all grown up, offer heartfelt reflections on all of these issues.
Ms. Totonchi is public-policy director at the Southern Center for Human Rights in Atlanta. In fourth grade she told me she wanted to be thin so no one would tease her. "What I said that day is still very true," she says. Today, she watches her weight "so I can be successful in a world that puts great emphasis on how a person looks."
She vows to do so through healthy eating. As an adult, she once experimented with a low-carb diet and says she still has high blood pressure as a result. "It did so much damage to me," she says. "It was a lesson to me not to follow fads."
Ms. Reisman, now a writer and blogger in New York, says she was an emotional eater as an adolescent, "turning to food for comfort." She got heavier in college, but she now watches what she eats and weighs a healthy 125 pounds. She is concerned about the heightened pressures on girls today to be thin and sexy. She knows of 9-year-olds asking their mothers to buy them thong underwear. "That's horrifying to me," she says.
Ms. Gouletas, the teacher, says she was "always a fat kid" and is now 40 pounds overweight. Even though she eats healthy food and exercises five days a week, it's hard for her to shed pounds.
As a fourth grader, Krista Koranda recognized that some people can't help being overweight. "We don't make fun of fat girls," she said. Not all her male classmates were as empathetic. One boy in her class responded that if someone can't help being fat, "then you shouldn't make fun of them. But girls in the fourth grade can help it."
Now a public-relations consultant in Boulder, Colo., Ms. Koranda Torvik (her married name) says she appreciates it when ad campaigns today use plus-size models. "That's encouraging," she says, even though such ads are the exception.
In fourth grade in 1986, Ms. Bhimani says, she and her friends admired teen celebrities such as Molly Ringwald, "girls who were skinny but healthy." Now, the actresses on teen TV shows such as the resurrected "90210" are being called "alarmingly thin" in media reports. "They look so unhealthy," says Ms. Bhimani, an attorney for the Federal Trade Commission in Chicago. "And it's a skinny that's unattainable for most people."
Ms. Bhimani became heavy in college and later took off 40 pounds through exercise and portion control. When she reread my 1986 Journal article, she found some of the boys' comments "appalling." She thought about her 3-year-old son. In six years, he'll be in fourth grade.
"I hope I am able to instill values in my little guy that help him see past weight," she says. "The pressure to stay thin comes from many different sources in society, and I just hope my son isn't one of those sources."
Write to Jeffrey Zaslow at jeffrey.zaslow@wsj.com
Recipe of the Month:
Jamaican Jerk Chicken
www.apexfitness.com
2 Tablespoons fresh thyme, chopped or 2 teaspoons dried thyme
1/2 teaspoon crushed red pepper
1/2 teaspoon salt
1/4 teaspoon allspice
4 boneless, skinless chicken breasts
1 cup sliced papaya
1 cup sliced mango
1 medium red onion, sliced
1 medium yellow bell pepper, cut into 1/4 inch strips
Heat oven to 375 degrees. Mix thyme, red pepper, salt and allspice and rub into chicken breasts. Spray a glass-baking dish with nonstick cooking spray. Place chicken in baking pan and bake covered for 30 minutes. Turn chicken; add other ingredients around the chicken and bake uncovered another 20-30 minutes.
Makes 4 Servings
Serving Size: 1 chicken breast and 7 ounces fr
Nutrients per serving:
Calories 196
Total Fat 2 grams
Saturated Fat 0 grams
Protein 28 grams
Carbohydrate 16 grams
Cholesterol 68 milligrams
Sodium 347 milligrams
Fiber 3 grams
Calcium 0 milligrams
Iron 0 milligrams
Shout Outs:
• To all the girls competing in the Miss Tennessee USA and Miss Tennessee Teen USA pageants this weekend in Clarksville—Good Luck and Have Fun! Kristen and Stormi, Congratulations on a successful year! It was an honor to work with you both.
• Congratulations Letitia Carpenter, Mrs. Tennessee America, on being named a top 10 finalist @ the Mrs. America pageant.
• Thanks to Kristen Motil, 2009 Miss Tennessee USA, for making an appearance @ my DVD signing @ Borders.
• Special thanks to Maria Montgomery, Miss Kentucky USA, and Jefra Bland, Miss Kentucky Teen USA, for making an appearance @ my booth @ the Cow Days Festival in Greensburg, KY.
• Thanks Ben Laurro and Pure Publicity for all your help and support with these projects!
• To anyone celebrating a birthday, anniversary, special event, etc.—Congratulations and Best Wishes!!!
• To everyone, thanks for being ENERGY FIT and FABULOUS!!! And please make sure to spread the word about “The NO EXCUSES to a Healthier You Campaign!” : )
Quote of the Month:
I don't care about being big and strong, I just want to look good naked!
~Anonymous
Until next time—Happy Halloween!!!
COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
www.energyfitnessbyjosh.com
energyfitbyjosh@yahoo.com
615.336.5403
Happy Fall Friends! I hope everyone’s fall is off to a FIT start. September was a very busy month for me. Check out my blog @ www.energyfitnessbyjosh.blogspot.com for pictures of the events. Also, pick up a copy of this month’s Nashville Lifestyles Magazine and check out the fitness project we did on the downtown high rise condominium’s fitness facilities. Thanks Stacie Standifer and Nashville Lifestyles Magazine for including me in this project! I was also featured on NBC Affiliate, Channel 4 News, discussing ideas for staying fit in the fall and promoting my DVD signing. Check out the clips @ www.wsmv.com/moreatmidday.
Hopefully, everyone received the flyer about “The NO EXCUSES to a Healthier You Campaign!” Please, pass this along to anyone you know that may be interested; display in your business, church, etc.; or just help me spread the word to Middle Tennesseans. Let’s help make NashVegas a healthier and more-fit community!
A special thanks to everyone who came out and supported me at my DVD signing at Borders. You all helped make the event extra special. Also, a BIG thanks to Borders in Franklin, TN for hosting the event. If you haven’t purchased your “NO EXCUSES!!!” DVD, you can @ Borders or online @ www.energyfitnessbyjosh.com. COMMIT 2 BE FIT and purchase your copy TODAY!
ENERGY FITNESS by josh FALL SPECIALS:
• Refer a friend/family member and receive $25 in “ENERGY BUCKS” ($25 per person you refer—to be used towards personal training/group fitness classes).
• Buy 10 Personal Training Sessions @ $600 and receive 1 free session.
• Buy 15 Personal Training Sessions @ $800 and receive 2 free sessions.
• Buy 20 Personal Training Sessions @ $1100 and receive 3 free sessions.
• Unlimited Group Fitness Classes for the remainder of the year (until Dec. 31st, 2009) $250.
Location/Schedule:
Nashville Christ Church—Hardwick Activity Center; 15354 Old Hickory Blvd. Nashville, TN 37211
Monday: 9:30 am; 6:00 pm
Wednesday: 9:30 am; 6:00 pm
Friday: 9:30 am
Saturday: 8:30 am
Follow ENERGY FITNESS by josh @ the following:
• www.energyfitnessbyjosh.blogspot.com
• www.facebook.com/energyfitnessbyjosh
• www.twitter.com/energyfitbyjosh
A colleague forwarded this article to me from the Wall Street Journal. I found it very interesting! As you read this article, think of ways that we can promote a healthy and realistic body image to young children in a positive manner.
Girls and Dieting, Then and Now
By JEFFREY ZASLOW
One day in January 1986, fourth-grade girls at Marie Murphy School in Wilmette, Ill., were called down to the principal's office.
A stranger was waiting there to ask each girl a question: "Are you on a diet?"
Most of the girls said they were.
"I just want to be skinny so no one will tease me," explained Sara Totonchi.
"Boys expect girls to be perfect and beautiful," said Rozi Bhimani. "And skinny."
I was the questioner that day. As a young Wall Street Journal reporter, I had gone to a handful of Chicago-area schools to ask 100 fourth-grade girls about their dieting habits. Researchers at the University of California at San Francisco were about to release a study showing 80% of fourth-grade girls were dieting, and I wanted to determine: Was this a California oddity, or had America's obsession with slimness reached the 60-pound weight class?
My reporting ended up mirroring the study's results. More than half of the 9-year-old girls I surveyed said they were dieting, and 75%—even the skinniest ones—said they weighed too much. I also spoke to fourth-grade boys and learned what the girls were up against. "Fat girls aren't like regular girls," one boy told me. "They aren't attractive."
The front-page story helped spark discussions about America's worship of thinness and its impact on children. It raised the question: Would these girls be burdened by the dieting culture as they grew into women?
Those girls I interviewed are 32 and 33 years old now, and when I got back in touch with some of them last week, they said that they and their peers have never escaped society's obsession with body image. While none of them descended into eating disorders, some told stories of damaging diets and serious self-esteem issues regarding their weight.
They felt—and recent studies make clear—that the weight-focused pressures on young girls today are even stronger. In the now-quaint era of 1986, the girls had told me about drinking Diet Cokes and watching Jane Fonda exercise videos. Ms. Totonchi had read a teen novel about a girl with an eating disorder.
But today's fourth-grade girls are barraged by media images of thinness. They can cruise the Internet visiting "Pro-Ana" (pro-anorexia) Web sites and can view thousands of "thinspiration" videos on YouTube celebrating emaciated young women.
"Models look like popsicle sticks," Suzanne Reisman told me in fourth grade. Today, she amends her observation: "Now they look like toothpicks."
In fourth grade, Christy Gouletas told me thin models "are sexy, so boys like them." Today, she is a middle-school teacher in Wheeling, Ill. On lunch duty each day, she notices 10 girls who eat nothing. "We make them take a few bites," she says, "but they fight me on it. They say, 'I'm not hungry,' and I tell them, 'You've been here since 8 a.m. Of course you're hungry!' "
"The influences are worse now," says one researcher, Kerry Cave, a clinical nurse leader at Martin Memorial Medical Center in Stuart, Fla. Earlier this year, in the Journal of Psychosocial Nursing, she chronicled the latest research on "the influences of disordered eating in prepubescent children." Among the findings: A preoccupation with body image is now showing up in children as young as age five, and it can be exacerbated by our culture's increased awareness of obesity, which leaves many non-overweight kids stressed about their bodies. This dieting by children can stunt growth and brain development.
Incidences of bulimia have tripled since the 1980s and anorexia incidences have also risen, according to studies collected by the National Eating Disorders Association. Parental fixations on weight, children's urges toward perfectionism, family conflicts, and a $40 billion-a-year dieting industry can all lead girls to disorders. But studies also show that self-starvation in girls can be triggered by media images, including Internet sites promoting anorexia and bulimia as lifestyle choices. Among the pitch lines used on these sites: "Nothing tastes as good as thin feels." On one recent "Pro-Ana" blog, a woman suggested a 30-hour group fast and received 64 responses such as "I can't wait to do this fast with you. Thirty hours food-free sounds like heaven" and "I'm with you. Down to the bones."
Researchers have seen a marked increase in children's concerns about thinness in just the past few years. Between 2000 and 2006, the percentage of girls who believe that they must be thin to be popular rose to 60% from 48%, according to Harris Interactive surveys of 1,059 girls conducted for the advocacy group Girls Inc.
Compared with the fourth graders of 1986, girls today see body images in ads "that are even further from reality. Retouching is rampant," says Claire Mysko, author of "You're Amazing," a book encouraging self-esteem in girls. She worries that childhood obesity-prevention efforts can make girls obsessive about weight. While these programs are important vehicles to fight a growing problem, "we have to be really careful how we are implementing nutrition and body imaging," she says.
Those fourth graders of 1986, now all grown up, offer heartfelt reflections on all of these issues.
Ms. Totonchi is public-policy director at the Southern Center for Human Rights in Atlanta. In fourth grade she told me she wanted to be thin so no one would tease her. "What I said that day is still very true," she says. Today, she watches her weight "so I can be successful in a world that puts great emphasis on how a person looks."
She vows to do so through healthy eating. As an adult, she once experimented with a low-carb diet and says she still has high blood pressure as a result. "It did so much damage to me," she says. "It was a lesson to me not to follow fads."
Ms. Reisman, now a writer and blogger in New York, says she was an emotional eater as an adolescent, "turning to food for comfort." She got heavier in college, but she now watches what she eats and weighs a healthy 125 pounds. She is concerned about the heightened pressures on girls today to be thin and sexy. She knows of 9-year-olds asking their mothers to buy them thong underwear. "That's horrifying to me," she says.
Ms. Gouletas, the teacher, says she was "always a fat kid" and is now 40 pounds overweight. Even though she eats healthy food and exercises five days a week, it's hard for her to shed pounds.
As a fourth grader, Krista Koranda recognized that some people can't help being overweight. "We don't make fun of fat girls," she said. Not all her male classmates were as empathetic. One boy in her class responded that if someone can't help being fat, "then you shouldn't make fun of them. But girls in the fourth grade can help it."
Now a public-relations consultant in Boulder, Colo., Ms. Koranda Torvik (her married name) says she appreciates it when ad campaigns today use plus-size models. "That's encouraging," she says, even though such ads are the exception.
In fourth grade in 1986, Ms. Bhimani says, she and her friends admired teen celebrities such as Molly Ringwald, "girls who were skinny but healthy." Now, the actresses on teen TV shows such as the resurrected "90210" are being called "alarmingly thin" in media reports. "They look so unhealthy," says Ms. Bhimani, an attorney for the Federal Trade Commission in Chicago. "And it's a skinny that's unattainable for most people."
Ms. Bhimani became heavy in college and later took off 40 pounds through exercise and portion control. When she reread my 1986 Journal article, she found some of the boys' comments "appalling." She thought about her 3-year-old son. In six years, he'll be in fourth grade.
"I hope I am able to instill values in my little guy that help him see past weight," she says. "The pressure to stay thin comes from many different sources in society, and I just hope my son isn't one of those sources."
Write to Jeffrey Zaslow at jeffrey.zaslow@wsj.com
Recipe of the Month:
Jamaican Jerk Chicken
www.apexfitness.com
2 Tablespoons fresh thyme, chopped or 2 teaspoons dried thyme
1/2 teaspoon crushed red pepper
1/2 teaspoon salt
1/4 teaspoon allspice
4 boneless, skinless chicken breasts
1 cup sliced papaya
1 cup sliced mango
1 medium red onion, sliced
1 medium yellow bell pepper, cut into 1/4 inch strips
Heat oven to 375 degrees. Mix thyme, red pepper, salt and allspice and rub into chicken breasts. Spray a glass-baking dish with nonstick cooking spray. Place chicken in baking pan and bake covered for 30 minutes. Turn chicken; add other ingredients around the chicken and bake uncovered another 20-30 minutes.
Makes 4 Servings
Serving Size: 1 chicken breast and 7 ounces fr
Nutrients per serving:
Calories 196
Total Fat 2 grams
Saturated Fat 0 grams
Protein 28 grams
Carbohydrate 16 grams
Cholesterol 68 milligrams
Sodium 347 milligrams
Fiber 3 grams
Calcium 0 milligrams
Iron 0 milligrams
Shout Outs:
• To all the girls competing in the Miss Tennessee USA and Miss Tennessee Teen USA pageants this weekend in Clarksville—Good Luck and Have Fun! Kristen and Stormi, Congratulations on a successful year! It was an honor to work with you both.
• Congratulations Letitia Carpenter, Mrs. Tennessee America, on being named a top 10 finalist @ the Mrs. America pageant.
• Thanks to Kristen Motil, 2009 Miss Tennessee USA, for making an appearance @ my DVD signing @ Borders.
• Special thanks to Maria Montgomery, Miss Kentucky USA, and Jefra Bland, Miss Kentucky Teen USA, for making an appearance @ my booth @ the Cow Days Festival in Greensburg, KY.
• Thanks Ben Laurro and Pure Publicity for all your help and support with these projects!
• To anyone celebrating a birthday, anniversary, special event, etc.—Congratulations and Best Wishes!!!
• To everyone, thanks for being ENERGY FIT and FABULOUS!!! And please make sure to spread the word about “The NO EXCUSES to a Healthier You Campaign!” : )
Quote of the Month:
I don't care about being big and strong, I just want to look good naked!
~Anonymous
Until next time—Happy Halloween!!!
COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
www.energyfitnessbyjosh.com
energyfitbyjosh@yahoo.com
615.336.5403
Saturday, September 26, 2009
"NO EXCUSES!!!" DVD Signing Event
On Saturday, September 26th I partnered with Borders in Franklin, TN for my "NO EXCUSES!!!" DVD Signing. Thanks to all my family, friends, clients, and supporters who showed up for the event. It was a very memorable day and I truly felt like a celebrity--watch out Hollywood, LOL! A special thanks to Borders, Kristen Motil-2009 Miss Tennessee USA, and Pure Publicity for all your help with the event. Posted are a few pics from the event. By the way, if you haven't purchased your "NO EXCUSES!!!" DVD you can do so @ Borders or online @ www.energyfitnessbyjosh.com. Commit 2 Be FIT and purchase your copy TODAY!!! Peace Out...
Thursday, September 24, 2009
Why I LOVE My Job!!!
I always love to get inspirational letters, quotes, cards, etc. from clients. And when I read those kind words it always brings a BIG smile to my face and reminds me of why I love what I wake up and do everyday. Whether it be losing weight, changing someone's eating habits, helping them get in swimsuit competition shape, feeling better about themselves, reaching a long term goal, fighting an illness, and the list goes on and on--it is all these reasons why I love my job and strive to lead by example. My clients are not only "clients," but true friends. I treasure each and every relationship that I build with my clientelle. They are all unique and special in their own ways.
Today I received an email from a sweet, young female client of mine. Her name is Brittany Sharpe. Brittany came to me about six months ago to begin preparing for a state pageant. After the initial consultation, I designed her fitness plan and she began her fitness journey. I met with Brittany once a month for the past six months. In those six months, I guided and watched Brittany tackle her goals and become her personal best. At our last meeting, I measured her progress and the results were very rewarding. However, what was more rewarding to me was not how great Brittany looked, but how her thought process on health and fitness had changed and made a postive impact on her outlook on life. What went from preparing for a beauty pageant turned into a lifestyle change. Below is an essay she wrote for her college English composition class. I got cold chills as I read the draft, as I was once again reminded of how my career can impact an individual.
HEALTH NUT
Harvey’s gym has become my second home in over a year. I have devoted each and every morning to my strenuous routine. I believe in staying consistent, no matter if it’s a diet or simple cardio work out. Becoming consistent has been the only drive of my determination. Except for yesterday when my expectation of staying consistent was given a back seat to my temptation.
It’s eleven-thirty at night; my mind is exclusively fastened on food. I know, better than to eat this late but I want to lay down the rulebook, forget about being consistent, and make my rules. Walking through the door the aroma of carbohydrates filled the dinning area. While scanning the menu, the waitress asked me in a polite manner
“Hun, What would you like to drink?”
Second-guessing myself, a marvelous idea sprung into my head “ I’ll take water.” Convincing myself that water would help out in the calorie department. Within minutes she was back with the glass of ice water.
“ So have you decided?”
“Well, I would like your homemade hand-tossed pizza.”
“Alright, be out in a bit.”
As she disappeared, my conscious began to work on me. I wanted her to come back so I could change my order to a veggie burger instead. The time passed by so quickly, she rushes out with the hot pan, which carried my homemade hand-tossed pizza.
“Enjoy!”
Ha enjoy? I’m going to savor every last bite. This pizza has layer upon layer of classic American cheese. The Italian pepperoni’s sizzled with intense flavor. With each slice that I devoured I never once thought, “Wow this one slice is 350 calories.” As I slowly stopped shoving the carbohydrate infested pizza into my mouth. I felt disgusted with myself for cheating on my Health Nut diet. She arrived at my table with the ticket in hand and said, “Well, how was it?”
“It filled me up!”
“Would you like any dessert?”
“Oh no I’m good thanks.” I handed her a twenty, she scurried off to get my change. Sitting there waiting on my change I sensed each and every carbohydrate is attaching itself to my fatty tissue. “ Eww, I feel gross.” The waitress brings the change and wishes me a safe trip home. Getting into my car, I drive off and veer onto the main road. Waiting at the red light, I glance at my back seat and notice all of my gym attire. Without hesitation, I whip into the turning lane, and head downtown.
Its one in the morning and the chilled air is creeping up and down my legs as I enter my secret six digit code. Swinging the door open I try not to drop my iPod and water. The machines are taking a power nap, but attentively waiting for the first person to being a fitness workout. I step onto the elliptical and awaken it from its deep slumber. Within the first ten minutes I feel the sweet beading up at my hairline. Watching the number of calories accumulate on the screen. I have only burned sixty-five calories in twenty minutes. This is ridiculous , I knew better than to eat that late. I have failed my most important rule, stay consistent, and don’t give in to temptation. In order to burn all the pizza slices off, I will need to stay on the cardio machines for the next three hours.
As time slowly passed by I began to become agitated with myself. I have consumed over fifteen hundred calories. I have been so faithful to my diet until an hour ago. The rest of my strenuous workout the image of the homemade hand-tossed pizza tormented my mind and body. Wishing, I could have gone back in time to change my order. I realized the past is the past and the only way to make it right is move on toward the future and continue staying consistent.
Thanks Brittany for sharing this with me and keeping me motivated to continue what I love to do for a living!!! Staying consistent is key to developing healthy eating habits; however, it is okay to enjoy the occasional splurge, even if it is a piece of greasy pizza! And FYI--her grandmother, Hellen, makes a carrot cake that will make you "slap your mamma," as we say in Kentucky! And it was well worth the splurge, LOL!
Today I received an email from a sweet, young female client of mine. Her name is Brittany Sharpe. Brittany came to me about six months ago to begin preparing for a state pageant. After the initial consultation, I designed her fitness plan and she began her fitness journey. I met with Brittany once a month for the past six months. In those six months, I guided and watched Brittany tackle her goals and become her personal best. At our last meeting, I measured her progress and the results were very rewarding. However, what was more rewarding to me was not how great Brittany looked, but how her thought process on health and fitness had changed and made a postive impact on her outlook on life. What went from preparing for a beauty pageant turned into a lifestyle change. Below is an essay she wrote for her college English composition class. I got cold chills as I read the draft, as I was once again reminded of how my career can impact an individual.
HEALTH NUT
Harvey’s gym has become my second home in over a year. I have devoted each and every morning to my strenuous routine. I believe in staying consistent, no matter if it’s a diet or simple cardio work out. Becoming consistent has been the only drive of my determination. Except for yesterday when my expectation of staying consistent was given a back seat to my temptation.
It’s eleven-thirty at night; my mind is exclusively fastened on food. I know, better than to eat this late but I want to lay down the rulebook, forget about being consistent, and make my rules. Walking through the door the aroma of carbohydrates filled the dinning area. While scanning the menu, the waitress asked me in a polite manner
“Hun, What would you like to drink?”
Second-guessing myself, a marvelous idea sprung into my head “ I’ll take water.” Convincing myself that water would help out in the calorie department. Within minutes she was back with the glass of ice water.
“ So have you decided?”
“Well, I would like your homemade hand-tossed pizza.”
“Alright, be out in a bit.”
As she disappeared, my conscious began to work on me. I wanted her to come back so I could change my order to a veggie burger instead. The time passed by so quickly, she rushes out with the hot pan, which carried my homemade hand-tossed pizza.
“Enjoy!”
Ha enjoy? I’m going to savor every last bite. This pizza has layer upon layer of classic American cheese. The Italian pepperoni’s sizzled with intense flavor. With each slice that I devoured I never once thought, “Wow this one slice is 350 calories.” As I slowly stopped shoving the carbohydrate infested pizza into my mouth. I felt disgusted with myself for cheating on my Health Nut diet. She arrived at my table with the ticket in hand and said, “Well, how was it?”
“It filled me up!”
“Would you like any dessert?”
“Oh no I’m good thanks.” I handed her a twenty, she scurried off to get my change. Sitting there waiting on my change I sensed each and every carbohydrate is attaching itself to my fatty tissue. “ Eww, I feel gross.” The waitress brings the change and wishes me a safe trip home. Getting into my car, I drive off and veer onto the main road. Waiting at the red light, I glance at my back seat and notice all of my gym attire. Without hesitation, I whip into the turning lane, and head downtown.
Its one in the morning and the chilled air is creeping up and down my legs as I enter my secret six digit code. Swinging the door open I try not to drop my iPod and water. The machines are taking a power nap, but attentively waiting for the first person to being a fitness workout. I step onto the elliptical and awaken it from its deep slumber. Within the first ten minutes I feel the sweet beading up at my hairline. Watching the number of calories accumulate on the screen. I have only burned sixty-five calories in twenty minutes. This is ridiculous , I knew better than to eat that late. I have failed my most important rule, stay consistent, and don’t give in to temptation. In order to burn all the pizza slices off, I will need to stay on the cardio machines for the next three hours.
As time slowly passed by I began to become agitated with myself. I have consumed over fifteen hundred calories. I have been so faithful to my diet until an hour ago. The rest of my strenuous workout the image of the homemade hand-tossed pizza tormented my mind and body. Wishing, I could have gone back in time to change my order. I realized the past is the past and the only way to make it right is move on toward the future and continue staying consistent.
Thanks Brittany for sharing this with me and keeping me motivated to continue what I love to do for a living!!! Staying consistent is key to developing healthy eating habits; however, it is okay to enjoy the occasional splurge, even if it is a piece of greasy pizza! And FYI--her grandmother, Hellen, makes a carrot cake that will make you "slap your mamma," as we say in Kentucky! And it was well worth the splurge, LOL!
Monday, September 21, 2009
Cow Days 2009---Greensburg, KY
On September 18th and 19th I traveled to my hometown of Greensburg, KY for the annual Cow Days Festival. It was great to see and catch up with old friends and hang out with my family. I could not imagine a better place to grow up than Greensburg, KY! It reminds me of Justin Moore's new hit song, Small Town USA--I sure miss those days!!! A special thanks to my family, Chuck, Maria Montgomery--2009 Miss Kentucky USA, and Jefra Bland--2009 Miss Kentucky Teen USA, for their help this weekend. Enjoy the pics!
Wednesday, September 9, 2009
"NO EXCUSES" to a Healthier You Campaign...
DO YOU HAVE 30 OR MORE POUNDS TO LOSE?
AND EVERY EXCUSE IN THE WORLD AS TO WHY YOU CAN’T?
“NO EXCUSES to a Healthier You Campaign!!!” Whether your excuse is time, finances or knowledge—fitness trainer, Josh Rogers and a group of highly qualified individuals, remove those excuses with a free wellness clinic, one hour per week and easy to follow information on health, eating habits, motivation and lifestyle changes…
If you are interested in joining this elite group, contact energyfitbyjosh@yahoo.com.
20 participants will be chosen based on a survey/questionnaire---apply today and begin your journey to a happy and healthier “you”!!! Deadline to apply is Saturday, November 1st. The kickoff celebration is set for Saturday, November 7th. The program will run through the holidays to help you reach your goals while enjoying this “special time.”
Special Guests:
• American Heart Association
• Life Coach/Motivational Speaker
• Nutritionist
• Certified Fitness Trainers
• Pilates Instructor
• Any many more…
APPLY TODAY @ energyfitbyjosh@yahoo.com.
Wednesday, August 26, 2009
ENERGY FITNESS by josh September Newsletter
ENERGY FITNESS by josh September Newsletter
Greetings! WOW, it is hard to believe that summer is almost over and football is in the air; my favorite time of the year. August was a very exciting and memorable month! Stormi Henley, Miss Tennessee Teen USA, was crowned Miss Teen USA in the Bahamas @ the Atlantis Resort the first of the month. Congratulations Stormi and “Best Wishes” on a fun and successful year. I spoke to the participants of Dale Smith Thomas’s Boot Camp for Beauty Queens on fitness and nutrition, and put them through a couple of vigorous workouts. I spoke to the contestants in the Miss Tennessee USA and Teen USA pageants at orientation in Clarksville, TN. I also did an interview with the Edmonton Sun out of Canada. Check it out @ www.edmontonsun.com/keepingfit. I began a project with Nashville Lifestyles Magazine, which is going to be very interesting. Stay tuned for more info… Also, check out August 31st issue of Star Magazine and my quotes on celebrities and their battle with cellulite.
September looks to be even busier. On September 17th-19th, I will be in my hometown of Greensburg, KY at the annual Cows Days Festival selling/signing DVD’s. Those of you around the Central Kentucky area, please stop by and say “hello” and purchase your “NO EXCUSES!!!” DVD. On Saturday, September 26th from 1:00—3:00 pm @ Borders Bookstore in Franklin, TN (545 Cool Springs Blvd.) I will be having a DVD signing, as well as free body fat testing, prizes, and special promotions. Hope to see you there! Those of you who still haven’t ordered your “NO EXCUSES” DVD, log on to the website and order your copy today @ www.energyfitnessbyjosh.com.
ENERGY FITNESS by josh presents…” NO EXCUSES to a Healthier You Campaign!!!” Whether your excuse is time, finances or knowledge—fitness guru, Josh Rogers, removes those excuses with a free wellness clinic, one hour per week and easy to follow information on health, eating habits, motivation and lifestyle changes…The kickoff date is set for November 7th, 2009 with a fitness fair. I would really like to reach obese individuals who are looking to make a lifestyle change. The program is going to be limited to 20 participants, and they will be chosen based on a short survey/questionnaire. If you know anyone who may be interested in participating, please have them contact me @ energyfitbyjosh@yahoo.com. We are also looking for volunteers and people to help out with prizes, encouragement, etc.
Take advantage of the ENERGY FITNESS by josh “Back to School Specials”:
• Single Personal Training Session $65 (Reg. $70)
• 5 Personal Training Sessions $300 (Reg. $300)
• 10 Personal Training Sessions $550 (Reg. $600)
• 15 Personal Training Sessions $725 (Reg. $800)
• 20 Personal Training Sessions $1000 ($1100)
Group Fitness Classes--Location/Schedule/Times:
Nashville Christ Church—Hardwick Activity Center
15354 Old Hickory Blvd.; Nashville, TN 37211
Monday: 9:30 am; 6:00 pm
Wednesday: 9:30 am; 6:00 pm
Friday: 9:30 am
Saturday: 8:30 am; 11:00 am
Those of you technology savvy people follow ENERGY FITNESS by josh on the following:
www.energyfitnessbyjosh.blogspot.com;www.facebook.com/energyfitnessbyjosh;www.twitter.com/energyfitbyjosh.
10 Tips for Fall Fitness
Fall is a super season for shaping up, experts say.
By Barbara Russi Sarnataro
WebMD Feature
Reviewed by Louise Chang, MD
How many New Year's Eves have you spent sipping champagne and vowing to get more fit in the coming year? And how many times have you failed to follow through?
"December 31 over a drink is too late to set goals and make promises," says Justin Price, owner of The Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.
Fall, on the other hand, is a great time to start a fitness program because "'you're going to create good habits for the holiday season and the upcoming winter months," says Price.
Chris Freytag, a fitness instructor and fitness expert with Prevention magazine, agrees.
"With the change of seasons comes a renewed time to rethink and restart," she says. "'What's so special about January?"
Besides, says Freytag, a mother of three, moms with school-aged kids "think of September as the new year."
Here are 10 ways to start making the most of the season. And who knows? This year, you might be in great shape before that New Year's Eve party rolls around.
1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.
"Walking, hiking and cycling are all awesome in the fall," says Todd Durkin, MS, fitness coach and owner of Fitness Quest 10 in San Diego, Calif.
Discover park trails and take in some new scenery, whether you're walking, biking, or in-line skating, he suggests.
In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog.
"It's a great time to do beach activities because it's so much less crowded," says Price.
If you're near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.
And remember, it doesn't have to seem like exercise to be a great workout.
"Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it's great calorie-burning," says Freytag.
2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.
Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you.
And with the kids in school, parents have more time to check out those classes, Freytag says.
Fall is the perfect time to gain new physical skills, Price says, because you burn fewer calories when you begin a new activity (thanks to the learning curve). If you learn something new now, by next summer, you'll have mastered the skill -- and you'll burn more calories doing it, just in time for swimsuit season.
3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows, says Freytag. "If you're going to sit down and watch hours of TV, get moving," she suggests. "Make a date with exercise and TV."
While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.
4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious:
• If you're spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, "why not walk around the outside of the field while they practice?", suggests Price. "Or (if you feel comfortable) warm up and cool down with the kids."
• Or try "walking meetings," like those Price and his colleagues at Biomechanics often hold. '"We go for a walk, we brainstorm, and we figure out who's going to take what responsibilities," says Price. "'Things get achieved much more quickly," he says, and everyone feels better for doing it.
• You can even get moving while you get motivated -- for fitness or other life goals. '"Get some inspirational music or find a motivational talk and download it to your iPod," suggests Durkin. Walk while you listen for 30 minutes.
5. Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit, says Durkin. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, he says, so you can feel good physically, mentally, emotionally, and spiritually.
6. Remember the 30-day rule. "'It takes about four weeks for the body to adapt to lifestyle changes," says Price. That's why people who give up on their fitness programs tend to do so within the first 30 days.
So, when the alarm goes off in the morning and it's darker and colder, don't roll over and hit the snooze button.
"Try to stick with a program for a month," Price says. "After a month, behavior patterns will have adapted and it will be much easier to stick with it after that."
7. Strive for the 3 Cs. Freytag calls commitment, convenience, and consistency "the three Cs", and says having all three will lead to a successful fitness program.
First, exercise takes commitment. When a client complains to Freytag about a lack of time, she responds: "Tell me something I haven't heard before. We're all busy; that's just part of our lives.
"You have to start planning exercise, just like you do everything else," like meetings, dinners, and getting kids to lessons and practice, she says. "Put in on the calendar, because later always turns into never."
Convenience means choosing a gym that's close by, or an activity you can do at home, or a time when you're not likely to be interrupted.
Finally, there's consistency. "I'd rather see a brand-new client work out for 10 minutes a day rather than one hour every month," Freytag says
8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.
"Just because it's 6 p.m. (or a.m.) and dark doesn't mean you can't work out," says Durkin. If walking or running outdoors, he says, "wear a reflective vest and carry a flashlight."
When cycling, affix a light to your helmet or bike.
If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.
9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you'll feel overdressed.
These days, there's no lack of great weather gear. Freytag and Price recommend clothing with wicking, often called "DriFit."' This fabric wicks moisture away from your skin so you're not exercising with wet fabric hanging on you.
Freytag suggests three layers: "The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you're not chilled. The second layer should be a warmth layer, and the third layer should be a protective layer (like a windbreaker or rain slicker, depending on the weather)."
"And don't forget the sunglasses," she warns. UV protection is important year round. Fall sun can be blinding at certain times of the day.
10. Find your motivation. "People are motivated by different things," says Durkin. It's important to first discover what your individual goals are, whether it's losing weight, strengthening and toning, or preparing for a race or event, says Durkin.
But goals aren't enough to get you there; you have to be motivated by the day-to-day workouts, he says. So choose something you'll enjoy doing and will be likely to keep up, whether it's walking or hiking with a friend, working with a trainer, or taking part in a "boot camp" class.
Creating a challenge for yourself will motivate you, as will encouragement and accountability, he adds. "You want to know when you're doing a good job, and when you're not," says Durkin.
Remember too, that anything worth having takes work.
"Tell me something you can do three times a week for 10 minutes and be great at? It doesn't exist," he says. "If it was easy to be great, everybody would be great."
Recipe of the Month:
One of the best parts of watching the big game is enjoying delicious food. But many traditional game-day favorites are loaded with calories—the average fan can take in an estimated 1,200 calories in one sitting. Score points with your fellow fans by putting a healthy twist on the tailgating fun. Check out www.eatingwell.com for other healthy tailgating recipes. Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.
Boneless Buffalo Wings
Makes 8 servings (2 “wings,” 1/2 cup vegetables & 2 tablespoons dip each)
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Spicy Blue Cheese Dip
2/3 cup reduced-fat sour cream
2/3 cup crumbled blue cheese
1 tablespoon distilled white vinegar
1/4 teaspoon cayenne pepper
Wings & Vegetables
3 tablespoons nonfat buttermilk (see Tip)
3 tablespoons hot sauce, such as Frank’s RedHot, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders (see Ingredient Note)
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups carrot sticks
2 cups celery sticks
1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
NUTRITION INFORMATION: Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrate; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition bonus: Vitamin A (120% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat
TIP: Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
MAKE AHEAD TIP: The chicken can marinate (Step 1) for up to 1 hour.
SHOUTS OUTS:
• Another shout out to Miss Teen USA Stormi Henley; Miss Georgia Teen USA and 1st Runner-Up @ Miss Teen USA, Brooke Fletcher; Miss Kentucky Teen USA and Top 15 Semi-Finalist, Jefra Bland; and Miss Nevada Teen USA and Top 15 Semi-Finalist, Ileri Tunrarebi.
• Mrs. Tennessee America, Letitia Carpenter, and Mrs. Mississippi America, Suzanne Duckworth, as they compete for the title of Mrs. America this month.
• Crystal Hoylt and Trailer Choir on their top twenty hit, “Rocking the Beer Gut!”
• Christina Ryan, thanks for creating and designing all my ads and flyers—you’re a creative genius!!!
• Stacie Standifer and Nashville Lifestyles Magazine, thanks for your support and letting me be a part of your upcoming fitness project.
• To anyone celebrating a birthday, anniversary, special occasion, etc. Congratulations and Best Wishes!!!
• To everyone, Thanks for being ENERGY FIT and FABULOUS!!!
Quote of the month:
"Be careful about reading health books. You may die of a misprint."
- Mark Twain
COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
www.energyfitnessbyjosh.com
energyfitbyjosh@yahoo.com
615.336.5403
Saturday, August 15, 2009
"NO EXCUSES!!!" DVD Signing...
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Come join me @ my "NO EXCUSES!!!" DVD signing @ Borders Bookstore in Franklin, TN (545 Cool Springs Blvd. Franklin, TN 37067) on Saturday, September 26th from 1:00-3:00pm. Special guests include Miss Tennessee USA, Kristen Motil and hopefully Miss Teen USA, Stormi Henley. Free body fat testing, prizes, and special promotions. Hope to see you there...
Friday, August 14, 2009
ENERGY FITNESS by josh presents...
Back To School Specials:
5 Personal Training Sessions--$300 (Reg. $325)
10 Personal Training Sessions--$550 (Reg. $600)
15 Personal Training Sessions--$725 (Reg. $800)
20 Personal Training Sessions--$1000 (Reg. $1100)
COMMIT 2 BE FIT!!!
5 Personal Training Sessions--$300 (Reg. $325)
10 Personal Training Sessions--$550 (Reg. $600)
15 Personal Training Sessions--$725 (Reg. $800)
20 Personal Training Sessions--$1000 (Reg. $1100)
COMMIT 2 BE FIT!!!
Friday, August 7, 2009
Monday, August 3, 2009
Congrats to Stormi Henley, 2009 Miss Teen USA; Brooke Fletcher, 1st Runner-Up; and Jefra Bland, Top 15 Semi-Finalist...
On Friday, July 31st Stormi Henley, Miss Tennessee Teen USA, was crowned the 2009 Miss Teen USA @ the Atlantis Resort in the Bahamas. Brooke Fletcher, Miss Georgia Teen USA, was named first runner-up. Jefra Bland, Miss Kentucky Teen USA, was named a top 15 semi-finalist. It was an honor to work with these three amazing young ladies. Thanks for allowing me to be a part of this journey. Good Luck and Best Wishes to a successful reign as Miss Teen USA, Storm. Remember, No Cokes or Candy!!! Have fun...Follow her journey @ www.missteenusa.com.
Tuesday, July 28, 2009
ENERGY FITNESS by josh August News
ENERGY FITNESS by josh AUGUST NEWSLETTER
Greetings! I hope everyone had a very exciting July. It was a busy month for ENERGY FITNESS by josh. And we have some very exciting events and projects coming up. August looks to be a busy month as well. Boot Camp begins on Monday, August 3rd. You still have time to register. The deadline is Friday, July 31st. For more info, email energyfitbyjosh@yahoo.com. I have interviews scheduled with The Edmonton Sun out of Canada, News Channel 5 CBS affiliate, and a project with Nashville Lifestyles all lined up this month. Needless to say, I am very excited about these opportunities.
Please, mark your calendars for Saturday, September 26th as I will be having a DVD promotional event @ Borders Book Store in Franklin, TN from 1-3 pm cst. Hope to see you there!
My PR agent and I have been working on a project that I am very excited to share with you. It is called NO EXCUSES!!!—which is a six week program designed for obese individuals. The goal of the program is to get Nashvillians up and moving and see how much weight they can lose as a group. We will meet once a week for six weeks. The meeting will include a workout and an activity/speaker. The beauty of the event is that it is free of charge to the participants. Individuals will be selected based on their responses to five questions. 50 participants will be selected. We are planning on starting the event the first of October. Stay tuned for more info and possible ways to volunteer…
Check out my articles in this month’s Savvy and Tiara Magazines. The magazines are available @ most bookstores and online @ http://www.savvymag.net/ and http://www.tiaramagazine.com/.
Subscribe to ENERGY FITNESS by josh’s BLOG @ http://www.energyfitnessbyjosh.blogspot.com/. Also, follow us on twitter @ www.twitter.com/energyfitbyjosh or facebook @ www.facebook.com/energyfitnessbyjosh.
AUGUST SPECIALS:
· $25 off 5 Personal Training Sessions--$300 (Regularly $325)
· $50 off 10 Personal Training Sessions--$550 (Regularly $600)
· $75 off 15 Personal Training Sessions--$825 (Regularly $900)
· $100 off 20 Personal Training Sessions--$1000 (Regularly $1100)
· $100 for Unlimited Group Fitness Classes for the month.
Location/Schedule for Classes:
Hardwick Activity Center
15354 Old Hickory Blvd.
Nashville, TN 37211
Monday: 9:30 am; 6:00 pm
Wednesday: 9:30 am; 6:00 pm
Friday: 9:30 am
Saturday: 8:30 am
· $25 off 5 Personal Training Sessions--$300 (Regularly $325)
· $50 off 10 Personal Training Sessions--$550 (Regularly $600)
· $75 off 15 Personal Training Sessions--$825 (Regularly $900)
· $100 off 20 Personal Training Sessions--$1000 (Regularly $1100)
· $100 for Unlimited Group Fitness Classes for the month.
Location/Schedule for Classes:
Hardwick Activity Center
15354 Old Hickory Blvd.
Nashville, TN 37211
Monday: 9:30 am; 6:00 pm
Wednesday: 9:30 am; 6:00 pm
Friday: 9:30 am
Saturday: 8:30 am
Five “Must Have” Inexpensive Fitness Items
By: Josh Rogers, B.S., Exercise Science; NASM, C.P.T.
http://www.energyfitnessbyjosh.com/
In the hustle and bustle of today’s society, everyone tends to make excuses for not exercising. Whether it be a time constraint, limited budget, travel schedule, or family matters. Well, guess what?! I have found your solution. Here are five valuable fitness items that are very inexpensive and can coordinate a very effective workout in a limited amount of time and space. And the good news—you don’t even have to leave your house or hotel room.
1- Tubing/Workout Band—The bands come in various resistances, and can be used to perform a full body workout. Refer to the user’s manual for various exercises. The tubing is very durable and compact, which makes it easy to travel with. It can be purchased in the sporting goods section at most department stores or online for $10--$15.
2- Exercise Ball—The ball comes in various sizes and shapes. It is a great tool for strength, core, and stability exercises. Refer to the user’s manual for various exercises. The ball can be purchased in the sporting goods section at most department stores or online for $15--$20.
3- 5-8 lb. Dumbbells—The dumbbells are very effective for strengthening and toning your body. They can be purchased in the sporting goods section at most department stores or online for $10--$20.
4- Jump Rope—Jumping rope is an excellent aerobic activity (elevates your heart rate). It can be performed both indoor/outdoor. The rope is very compact and easy to travel with. It can be purchased in the sporting goods section at most department stores or online for $5--$10.
5- “NO EXCUSES” DVD—The DVD features a beginner, intermediate, and advanced level workout using the equipment listed above. It is a great resource for all fitness levels and can be performed in the comfort of your own home, or even while traveling and staying in a hotel. The DVD can be purchased for $19.95 @ http://www.energyfitnessbyjosh.com/. COMMIT 2 BE FIT and order your copy today!
Now, what’s your EXCUSE?!
Recipe of the Month:
Whatever's Around Salad Recipe: http://www.apexfitness.com/
By: Josh Rogers, B.S., Exercise Science; NASM, C.P.T.
http://www.energyfitnessbyjosh.com/
In the hustle and bustle of today’s society, everyone tends to make excuses for not exercising. Whether it be a time constraint, limited budget, travel schedule, or family matters. Well, guess what?! I have found your solution. Here are five valuable fitness items that are very inexpensive and can coordinate a very effective workout in a limited amount of time and space. And the good news—you don’t even have to leave your house or hotel room.
1- Tubing/Workout Band—The bands come in various resistances, and can be used to perform a full body workout. Refer to the user’s manual for various exercises. The tubing is very durable and compact, which makes it easy to travel with. It can be purchased in the sporting goods section at most department stores or online for $10--$15.
2- Exercise Ball—The ball comes in various sizes and shapes. It is a great tool for strength, core, and stability exercises. Refer to the user’s manual for various exercises. The ball can be purchased in the sporting goods section at most department stores or online for $15--$20.
3- 5-8 lb. Dumbbells—The dumbbells are very effective for strengthening and toning your body. They can be purchased in the sporting goods section at most department stores or online for $10--$20.
4- Jump Rope—Jumping rope is an excellent aerobic activity (elevates your heart rate). It can be performed both indoor/outdoor. The rope is very compact and easy to travel with. It can be purchased in the sporting goods section at most department stores or online for $5--$10.
5- “NO EXCUSES” DVD—The DVD features a beginner, intermediate, and advanced level workout using the equipment listed above. It is a great resource for all fitness levels and can be performed in the comfort of your own home, or even while traveling and staying in a hotel. The DVD can be purchased for $19.95 @ http://www.energyfitnessbyjosh.com/. COMMIT 2 BE FIT and order your copy today!
Now, what’s your EXCUSE?!
Recipe of the Month:
Whatever's Around Salad Recipe: http://www.apexfitness.com/
This recipe is from the American Institute for Cancer Research and is used by permission.
1/2 cup leftover meat (chicken, turkey, beef) or tuna packed in water and drained; 1 cup chopped mixed vegetables (i.e. onion, celery, carrots, bell pepper, etc.); 3/4 cup leftover cooked brown rice (or other whole-grain like pasta, bulgur, etc.); 1/4 cup canned beans, rinsed and drained; 1 tablespoon chopped fresh parsley (or 1/4 teaspoon dried parsley); 1 tablespoon chopped fresh cilantro (or 1/4 teaspoon dried cilantro); 2 tablespoons reduced fat vinaigrette; 1 tablespoon plain non-fat yogurt; 1/2 tablespoon reduced-fat mayonnaise; Salt and pepper to taste.
Combine meat, vegetables, rice and beans in a large bowl and mix well. Combine remaining ingredients in a small bowl and mix well. Pour dressing over the salad mixture and toss to coat. Cover and refrigerate for at least 1 hour (or overnight) to allow flavors to blend.
Makes 1 Serving; Serving Size: approx. 20 ounces
Nutrients per serving: Calories: 393; Total fat: 7 grams; Saturated fat: 1 gram; Cholesterol: 28 mg; Sodium: 413 mg; Carbohydrate: 59 grams; Protein: 24 grams; Dietary fiber: 11 grams
Shout Outs:
· Congrats to Mallory Ervin, 2009 Miss Kentucky America and winner of the swimsuit, talent, and quality of life award. I am proud of you, my Little Chipmunk!!!
· Good Luck to Stormi Henely, Miss Tennessee Teen USA; Brooke Fletcher, Miss Georgia Teen USA; Jefra Bland, Miss Kentucky Teen USA; and Ileri Tunerarebi, Miss Nevada Teen USA as they compete in the Miss Teen USA Pageant this week in the Bahamas.
· Congrats to Nikki Loos Petterson, Mrs. Tennessee United States, and top 12 finalist @ the Mrs. United States Pageant in Las Vegas, NV.
· To everyone celebrating a birthday, anniversary, special event, etc.—Congratulations and Best Wishes!
· To everyone else, thanks again for being FABULOUS and ENERGY FIT!!!
Joke of the Month: (courtesy of Steven Fields—Thanks for the laugh!!!)
My wife was hinting about what she wanted for our upcoming anniversary…
She said, “I want something shiny that goes from 0 to 150 in about three seconds!”
I bought her a bathroom scale…
And then the fight started!!!
Until next time, COMMIT 2 BE FIT!!!
All My Best,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
http://www.energyfitnessbyjosh.com/
energyfitbyjosh@yahoo.com
615.336.5403
1/2 cup leftover meat (chicken, turkey, beef) or tuna packed in water and drained; 1 cup chopped mixed vegetables (i.e. onion, celery, carrots, bell pepper, etc.); 3/4 cup leftover cooked brown rice (or other whole-grain like pasta, bulgur, etc.); 1/4 cup canned beans, rinsed and drained; 1 tablespoon chopped fresh parsley (or 1/4 teaspoon dried parsley); 1 tablespoon chopped fresh cilantro (or 1/4 teaspoon dried cilantro); 2 tablespoons reduced fat vinaigrette; 1 tablespoon plain non-fat yogurt; 1/2 tablespoon reduced-fat mayonnaise; Salt and pepper to taste.
Combine meat, vegetables, rice and beans in a large bowl and mix well. Combine remaining ingredients in a small bowl and mix well. Pour dressing over the salad mixture and toss to coat. Cover and refrigerate for at least 1 hour (or overnight) to allow flavors to blend.
Makes 1 Serving; Serving Size: approx. 20 ounces
Nutrients per serving: Calories: 393; Total fat: 7 grams; Saturated fat: 1 gram; Cholesterol: 28 mg; Sodium: 413 mg; Carbohydrate: 59 grams; Protein: 24 grams; Dietary fiber: 11 grams
Shout Outs:
· Congrats to Mallory Ervin, 2009 Miss Kentucky America and winner of the swimsuit, talent, and quality of life award. I am proud of you, my Little Chipmunk!!!
· Good Luck to Stormi Henely, Miss Tennessee Teen USA; Brooke Fletcher, Miss Georgia Teen USA; Jefra Bland, Miss Kentucky Teen USA; and Ileri Tunerarebi, Miss Nevada Teen USA as they compete in the Miss Teen USA Pageant this week in the Bahamas.
· Congrats to Nikki Loos Petterson, Mrs. Tennessee United States, and top 12 finalist @ the Mrs. United States Pageant in Las Vegas, NV.
· To everyone celebrating a birthday, anniversary, special event, etc.—Congratulations and Best Wishes!
· To everyone else, thanks again for being FABULOUS and ENERGY FIT!!!
Joke of the Month: (courtesy of Steven Fields—Thanks for the laugh!!!)
My wife was hinting about what she wanted for our upcoming anniversary…
She said, “I want something shiny that goes from 0 to 150 in about three seconds!”
I bought her a bathroom scale…
And then the fight started!!!
Until next time, COMMIT 2 BE FIT!!!
All My Best,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
ENERGY FITNESS by josh
http://www.energyfitnessbyjosh.com/
energyfitbyjosh@yahoo.com
615.336.5403
Monday, July 20, 2009
Congratulations Mallory Ervin, 2009 Miss Kentucky America
On Saturday July 18th, Mallory Ervin was crowned the 2009 Miss Kentucky America. Ervin won both preliminary swimsuit and talent awards. She was also the Heather French Henry Quality of Life Award Winner. Congrats Mal "My Little Chipmunk" on a well deserved honor. VEGAS here we come...
Tuesday, July 14, 2009
ENERGY FITNESS by josh July Blog
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Greetings Fans!
Welcome to ENERGY FITNESS by josh official Blog Page. Here you will find out what is happening in the fitness world, events, promotions, etc. Thanks for visiting!
"COMMIT 2 BE Fit" and Order your "NO EXCUSES!!!" DVD for $19.95 @ http://www.energyfitnessbyjosh.com/.
Follow ENERGY FITNESS by josh on Twitter @ www.twitter.com/energyfitbyjosh. And on Facebook @ www.facebook.com/energyfitnessbyjosh.
Promotions:
* Buy 15 Personal Training Sessions for $900 and receive 1 free session.
* Buy 20 Personal Training Sessions for $1100 and receive 2 free sessions.
* $100 for Unlimited Group Fitness Classes for the month of July/August.
Group Fitness Classes Location/Schedule:
Nashville Christ Church/Hardwick Activity Center
15354 Old Hickory Blvd.
Nashville, TN 37211
Cost Per Class: $15
Schedule:
Monday: 9:30 am; 5:30 pm
Wednesday: 9:30 am; 5:30 pm
Friday: 9:30 am
Saturday: 8:30 am
* evening classes will be replaced with Boot Camp in August (see below)
Date: Monday, August 3rd--Monday, August 31st
Time: Monday--6:00-6:45 pm
Wednesday--6:00-6:45 pm
Thursday--6:00-6:45 pm
Saturday--8:30-9:15 am
Location: Nashville Christ Church
Hardwick Activity Center
15354 Old Hickory Blvd.
Nashville, TN 37211
Cost: $320 (4 Sessions per week--17 total)
$260 (3 Sessions per week--13 total)
* Deadline to register is Friday, July 31st.
* Payment must be paid in full @ 1st meeting on Monday, August 3rd.
* Please, feel free to pass this info along to your family, friends, and contacts.
Contact: Josh Rogers: 615.336.5403
energyfitbyjosh@yahoo.com
Zane Griggs: 615.554.1157
zane.griggs@gmail.com
Upcoming Events:
July 17th and 18th--Miss Kentucky America Pageant; Lexington, KY
July 30th-Aug. 2nd--Miss Teen USA Pageant; Atlantis Resort, Bahamas
Aug. 3rd-Aug. 31st--August Boot Camp; Nashville Christ Church--Hardwick Athletic Center
Aug.14th-16th--Boot Camp for Beauty Queens--Hyatt Place; Brentwood, TN
Aug. 23rd--Miss Tennessee USA/Teen USA Orientation--Clarksville, TN
Sept. 18th-19th--Cow Days Festival--Greensburg, KY
Sept. 26th--Borders Book Store Health and Fitness Fair 1-3 pm--Franklin, TN
To subscribe to the monthly ENERGY FITNESS by josh Newsletter, email us @ energyfitbyjosh@yahoo.com.
Until next time--COMMIT 2 BE FIT!!!
http://www.energyfitnessbyjosh.com/
energyfitbyjosh@yahoo.com
615.336.5403
Welcome to ENERGY FITNESS by josh official Blog Page. Here you will find out what is happening in the fitness world, events, promotions, etc. Thanks for visiting!
"COMMIT 2 BE Fit" and Order your "NO EXCUSES!!!" DVD for $19.95 @ http://www.energyfitnessbyjosh.com/.
Follow ENERGY FITNESS by josh on Twitter @ www.twitter.com/energyfitbyjosh. And on Facebook @ www.facebook.com/energyfitnessbyjosh.
Promotions:
* Buy 15 Personal Training Sessions for $900 and receive 1 free session.
* Buy 20 Personal Training Sessions for $1100 and receive 2 free sessions.
* $100 for Unlimited Group Fitness Classes for the month of July/August.
Group Fitness Classes Location/Schedule:
Nashville Christ Church/Hardwick Activity Center
15354 Old Hickory Blvd.
Nashville, TN 37211
Cost Per Class: $15
Schedule:
Monday: 9:30 am; 5:30 pm
Wednesday: 9:30 am; 5:30 pm
Friday: 9:30 am
Saturday: 8:30 am
* evening classes will be replaced with Boot Camp in August (see below)
ENERGY FITNESS by josh presents...AUGUST BOOT CAMP
Date: Monday, August 3rd--Monday, August 31st
Time: Monday--6:00-6:45 pm
Wednesday--6:00-6:45 pm
Thursday--6:00-6:45 pm
Saturday--8:30-9:15 am
Location: Nashville Christ Church
Hardwick Activity Center
15354 Old Hickory Blvd.
Nashville, TN 37211
Cost: $320 (4 Sessions per week--17 total)
$260 (3 Sessions per week--13 total)
* Deadline to register is Friday, July 31st.
* Payment must be paid in full @ 1st meeting on Monday, August 3rd.
* Please, feel free to pass this info along to your family, friends, and contacts.
Contact: Josh Rogers: 615.336.5403
energyfitbyjosh@yahoo.com
Zane Griggs: 615.554.1157
zane.griggs@gmail.com
Upcoming Events:
July 17th and 18th--Miss Kentucky America Pageant; Lexington, KY
July 30th-Aug. 2nd--Miss Teen USA Pageant; Atlantis Resort, Bahamas
Aug. 3rd-Aug. 31st--August Boot Camp; Nashville Christ Church--Hardwick Athletic Center
Aug.14th-16th--Boot Camp for Beauty Queens--Hyatt Place; Brentwood, TN
Aug. 23rd--Miss Tennessee USA/Teen USA Orientation--Clarksville, TN
Sept. 18th-19th--Cow Days Festival--Greensburg, KY
Sept. 26th--Borders Book Store Health and Fitness Fair 1-3 pm--Franklin, TN
To subscribe to the monthly ENERGY FITNESS by josh Newsletter, email us @ energyfitbyjosh@yahoo.com.
Until next time--COMMIT 2 BE FIT!!!
http://www.energyfitnessbyjosh.com/
energyfitbyjosh@yahoo.com
615.336.5403
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