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