March Newsletter

ENERGY FITNESS by josh March Newsletter



Spring is in the air! And what better time than now to be “ENERGY FIT” for spring break and the revealing of those “fit bodies” in your favorite swimsuit…

Join Josh Rogers of ENERGY FITNESS by josh for Group Fitness Training Sessions (Circuit Training, Boot Camp, Conditioning, etc.) at a new location beginning March 8th:

Where: A Game; 215 Gothic Ct. Franklin, TN 37067 (Right off 65--Cool Springs Blvd. Exit)

When: Monday @ 9:30 am and 6:00 pm; Wednesday @ 9:30 am and 6:00 pm; Friday @ 9:30 am; and Saturday @ 8:30 am.

Cost: $15 per class; $135 for 10 classes; $195 for 15 classes; or $250 for 20 classes.

Come check out the new location, top notch equipment, and "ENERGY FIT" workouts.

As we move group fitness classes to a new location, I would like to take this opportunity to thank Christ Church and the Hardwick Athletic Center for a great three years. The memories, support, friendships, and fellowship of the facility and it’s people will always remain close to my heart.

Commit 2 be FIT and order your “NO EXCUSES!!!” DVD for $15 @ www.energyfitnessbyjosh.com.



NEWS:

· Check out this month’s Nashville Lifestyles Magazine and my column on “Beach Ready Bodies.” Order your subscription today @ www.nashvillelifestyles.com.

· I will be traveling to Lexington, KY to co-host the first ever Kentucky Beauty Queen Boot Camp with Sarah McClary Glitzer of Spotlight Consulting on March 6th. We have 50 girls registered and several Kentucky news media outlets covering the event. Check out my blog, www.energyfitnessbyjosh.blogspot.com, for pictures and coverage of the blockbuster event. A special thanks to all the generous sponsors and volunteers.

· Good Luck to all the contestants competing in the national Miss/Teen Motor Speedway Pageants in Nashville, TN @ the Vanderbilt Student Center on March 13th. Also, best of luck to all the contestants competing in the Miss/Teen River Queen Pageants at the end of the month in Clarksville, TN.

ENERGY FITNESS by josh is now offering corporate wellness programs. Cut healthcare costs, absenteeism, and stress levels by keeping your company “ENERGY FIT!” Contact me @ energyfitbyjosh@yahoo.com to discuss a plan of action TODAY…

Special thanks to the TT4C (Tenacious Teens for Christ) Organization, Ms. Jackson, and Tiffany and Melvin Love for inviting me to speak to the teens on making good decisions and living a healthy lifestyle. What a dynamic group of teenagers. Remember to always “Commit 2 be FIT” and no late nite McDonald’s drive thru’s...WORD!!!

Follow ENERGY FITNESS by josh @:

· www.energyfitnessbyjosh.blogspot.com

· www.twitter.com/energyfitbyjosh

· www.facebook.com/energyfitnessbyjosh



Spring Training Fitness Tips
How to ease back into shape this spring and summer
About.com: Sports Medicine

After a long winter of reduced activity or inactivity you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season. But such enthusiasm often leads to early season injuries. If you changed your routine for the winter, you need to get back into shape slowly. Here are some tips to keep in mind as you head out the door this spring.

· Slow but Steady. Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week.

· Monitor Your Level of Exertion. Use the perceived exertion scale, the talk test, or the heart rate range to help you determine an appropriate intensity level. Stay at the lower end of the scale (11-13) and build up over several weeks.

· Increase Your Training Slowly. Increasing training (mileage, time or amount of weight lifted) more than 10 percent per week increases your risk of injury. To avoid this, increase your training gradually over the weeks.

· Avoid All-Out Efforts Until You Build a Solid Base of Fitness. Depending upon how much inactivity you had over the winter, it could take as long as 6 weeks to re-establish a solid fitness base. Start your exercise program with slow, steady aerobic sessions. When you add intervals or all-out efforts, make sure you allow enough rest and recovery (at least 48 hours) between those hard effort training days.

· Follow a Training Program and Keep Records. If you really want to build back up to optimal fitness, it helps to establish a training plan and stick with it. There are many training programs for all types of sports and having one is not only good motivation, but it helps keep you from doing too much too soon.

· Cut Yourself Some Slack. If you took the winter off, don't expect to be back to peak fitness in a week or two. It's ok to go slow and just enjoy being outside again. There's plenty of summer left, so don't worry about going a bit slower in the beginning.

· Train With Others at Your Fitness Level. If you can find a few people with the same fitness level and goals as you it can help kept you progressing at a good pace. Training with those who are farther along will only encourage you to overdo it, get injured or feel ‘behind’ in your training. Workouts with more fit people can be motivating and help you improve, but only after you have a good solid base to work with. Otherwise they can be harmful.

· Remember to Have Fun. Keep in mind that this is Spring Training which is a time for fun, light-hearted exercise. You aren't competing and you aren't burnt out yet. So just relax and enjoy your activity.



Quote of the month:

“EXERCISE: You don’t have time not too!”



In closing, I would like to congratulate and send blessings to anyone celebrating a birthday, anniversary, special occasion, etc. And to everyone else, thanks for your commitment to being “ENERGY FIT!”—you all are the BEST!!!



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

www.energyfitnessbyjosh.blogspot.com

www.twitter.com/energyfitbyjosh

615.336.5403

TT4C "Commit 2 be FIT!!!"

On February 25th, I had the opportunity to speak to TT4C (Tenacious Teens for Christ) on the importance of making good decisions and living a healthy lifestyle. WOW, what a dynamic group of teenagers--we had a blast! I want to thank the organization, Ms. Jackson, and Tiffany and Melvin Love for inviting me to speak and be a part of such an amazing group. Remember, COMMIT 2 BE FIT and no late nite McDonald's drive thru's...WORD!!!

"ENERGY FIT" Bodies @ Miss America

Congratulations to Mallory Ervin, Miss Kentucky America, on her 4th runner-up finish @ Miss America; and CC Barber, Miss Oregon America, on her preliminary swimsuit win and top 15 placement @ Miss America. Way to rock that stage in Vegas with your "ENERGY FIT" bods...Kudos!!!

ENERGY FITNESS by josh--New Group Fitness Location beginning in March--Come Get ENERGY FIT!!!

Join Josh Rogers of ENERGY FITNESS by josh for Group Fitness Training Sessions (Circuit Training, Boot Camp, Conditioning, etc.) at a new location beginning March 8th:

Where: A Game; 215 Gothic Ct. Franklin, TN 37067 (Right off 65--Cool Springs Blvd. Exit)

When: Monday @ 9:30 am and 6:00 pm; Wednesday @ 9:30 am and 6:00 pm; Friday @ 9:30 am; and Saturday @ 8:30 am.

Cost: $15 per class; $135 for 10 classes; $195 for 15 classes; or $250 for 20 classes.

Come check out the new location, top notch equipment, and "ENERGY FIT" workouts.

Nashville Lifestlyes Magazine Fitness Column with Josh Rogers of ENERGY FITNESS by josh

Fitness: Solo in the Gym
Making your private workout time work for you
by Josh Rogers • February 1, 2010
With this issue’s hot topic being “Single in the City,” let’s take it a step farther with “Solo in the Gym.” I’m sure for some of you think the thought of showing up at the gym alone is a nightmare. You’ve probably become accustomed to working out with your best friend, a colleague or a significant other. Questions arise, such as: Who am I going to talk to between sets? What if the creep who’s been checking me out the past few weeks makes a move—who’ll rescue me? Who’ll count my reps? Or most importantly, who’ll reassure me I don’t look fat in the mirrors? All are very valid points, but I assure you it won’t be as terrifying as you may think. Step out of your comfort zone and give it a shot. Here are some benefits of going solo in the gym. You can:

Relieve Stress—Let’s pretend you’ve had an extremely stressful day at the office or the kids have been a handful. What better way to relieve that built-up stress than heading to the gym alone and taking it out on the weights, stair climber or treadmill. You don’t have to answer to anyone, you can go at your own pace and forget about the events making your blood pressure skyrocket. Enjoy your favorite tunes on your iPod as you sweat away all the tension of your day from Hades.

Maximize Time—Going solo to the gym provides the opportunity to determine the length and intensity of your workout. For example, if your day has gotten away from you, the only time period to fit in a quick workout might be during your 30-minute lunch break. Exercising alone allows you to maximize your short amount of time—you don’t have to wait on your partner, you take shorter breaks between sets and you have fewer interruptions. Or perhaps you’re fighting allergies, but know you need to workout and break a sweat. However, you don’t feel strong enough to perform your regular routine with your workout partner. Go work out alone and do what you can—that way you won’t interfere with your partner and his/her level of intensity. And you’ll feel so much better after a few drips of sweat!

Meet New People—As silly as it may sound, going to the gym alone is a great way to meet new people and learn new workout ideas. I don’t mean treating the gym as a “meat market” and hunting your next prey—simply meeting new friends and observing new workout techniques, challenges and ideas. You never know, you may just connect with a special someone eventually.

Enjoy the Variety—We all notoriously follow the same old routine time and time again, looking for different results. Going to the gym alone forces you out of your comfort zone, which will hopefully put some variety into your workout. Try a group fitness class, hire a personal trainer, look for new routines in fitness magazines—you never know, you might find something new that works for you to “spice it up.”
”
Gain Confidence and Independence—Though it sounds cliché: Yes, going to the gym alone promotes a sense of self confidence and independence to your style. The first few times may be a little intimidating, but you’ll soon gain that swagger and feel very comfortable pumping iron without anyone standing over you. And you never know—you might actually enjoy it.

As a professional who makes his living in the fitness environment, I enjoy the comradery of working out with a friend or colleague. However, there are those days when a solo workout is just what the doctor ordered. Next time you feel stressed, limited for time, bored or just need to spice it up, head for the gym alone and embrace it—you never know what may happen.

Until next time …

COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
energyfitnessbyjosh.com

Exercise of the Month: Ball Squats
Muscle Targeted: Quadriceps and Gluteus Maximus
Equipment Needed: 55-65 cm Exercise Ball
Instructions:

1. Place a 55-65 centimeter exercise ball in the lower part of your back against the wall.
2. Stand with your legs hip-width apart and your arms by your side, on your hips.
3. Squat down 90 degrees, keeping your hips back against the ball and body weight on your heels (knees should not travel over your toes).
4. Return to the starting position without locking out your knees (keep knees soft/slightly bent).
5. Perform two sets of 15-20 reps (to make the exercise more difficult, pick up a set of 5-15 pound dumbbells).

ENERGY FITNESS by josh February Newsletter

ENERGY FITNESS by josh February Newsletter

Greetings Friends! I don’t know about you, but I am over the COLD weather. Thank goodness we only have another month or so of this ugliness! In the mean time, let’s keep those bodies warm and “ENERGY FIT!”
Take advantage of my “Group Fitness/Circuit Training” specials:
• $100 for unlimited classes for the month of February/$15 per class.

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.

• Group Fitness/Circuit Training Classes will be changing locations starting in March. We will be moving outdoors to welcome the spring weather. Stay tuned for more details/schedule in a future email.

ENERGY FITNESS by josh Presents…”NO EXCUSES!!!” Workout DVD $15
Do you find yourself making excuses for not having time to get a quick, effective workout in? Well, NOW it's time to cut out the excuses with this "quick fix" training program that can be performed in the comfort of your own home, or while traveling on the road and staying in hotels or tour buses with "NO EXCUSES!"
You only need tubing, an exercise ball, 5-8 lb. dumbbells, and a jump rope to work your way toward a happy and healthier "YOU!"

I am confident you will find a workout routine and level of intensity that will work best for you and your current fitness level.

"GET READY TO FINALLY ENJOY WORKING OUT WITH...NO EXCUSES!"

To order your copy of "NO EXCUSES!!" visit the website @ www.energyfitnessbyjosh.com

ENERGY FIT News:
• Pick up a copy of this month’s Nashville Lifestyles Magazine, “Single in the City,” and check out my new fitness column. February’s topic is “Solo in the Gym,” which focuses on the benefits of working out all by your lonesome. If you are not a subscriber, visit www.nashvillelifestyles.com to order your subscription.

• Join Pageant Veteran, Sarah McClary Glitzer of Spotlight Consulting, and “Trainer to the Stars,” Josh Rogers of ENERGY FITNESS by josh, as they team up and bring a one of a kind “ Kentucky Beauty Queen Boot Camp” to Lexington, Kentucky on March 6th. Fadil Berisha, renowned photographer and the official photographer for the Miss Universe Organization will also be on hand. The camp will focus on:
-Fitness Regiments and Nutrition Planning
-Goal -Setting for an upcoming pageant
-Mastering the Pageant Interview
-Writing a Bio that captures the Judges
-Runway Techniques and Stage Presentation
-Mental Strength and Confidence Building Techniques
-And MUCH MORE…
Space is LIMITED—REGISTER TODAY @ http://marchbqbc.eventbrite.com or contact Sarah Glitzer @ sglitzer@gmail.com or Josh Rogers @ energyfitbyjosh@yahoo.com.

• CONGRATULATIONS to Miss Kentucky America, Mallory Ervin, on her 4th runner-up finish @ Miss America; Stefanie Whitler, Miss Tennessee America, on her 2nd runner-up finish @ Miss America; and CC Barber, Miss Oregon, on her top 15 placement and preliminary swimsuit win.

• Please, please, please send me your favorite healthy recipes, success stories, funny quotes, etc. to share in my newsletters. After all, cooking is not my forte and I have searched the internet high and low for every healthy recipe known to man. However, I still manage to over-cook, burn, forget ingredients, you name it…I need some help here!!! Hint, Hint…

Follow ENERGY FITNESS by josh @:
• www.energyfitnessbyjosh.blogspot.com
• www.twitter.com/energyfitbyjosh
• www.facebook.com/energyfitnessbyjosh

In correlation with Valentines Day, I wanted to share a touching story that I came across on the internet, courtesy of www.neurotalk.psychcentral.com. Keep your tissue box close…
A Love Story: A Fitness Instructor and her Paralyzed Husband

It is, no doubt, a major act of love.

But I couldn't help wondering if it's not also a little cruel – dragging a paralyzed guy to an exercise class.

At the Lifetime Fitness in Plano, instructor Cheryl Pacinda leads her usual Monday morning spin class.

Some 50 people are arrayed in front of her on stationary bikes, all pedaling madly to the pounding music and Cheryl's peppy, nonstop encouragements.

And as usual, beside Cheryl at the front of the room is one small island of stillness in the whirring sea of hyperactivity.

It is Cheryl's husband, Mark, permanently stilled by ALS. Or Lou Gehrig's disease.

While everyone else in the room mops sweat with white towels, 45-year-old Mark sits in his wheelchair with two blue blankets pulled up tightly beneath his chin, protection against the gusts of air conditioning.

It is a scene almost too incongruous to comprehend: Cheryl's relentless, high-energy motion contrasted against Mark's placid immobility.

At times, Cheryl is on her stationary bike at the front of the room, calling the pace on a headset microphone. At other times, she flits around the room, exhorting the riders on.

And in the midst of it all, without missing a beat, she attends to her husband. "You OK, honey? You want a suction?"

He blinks out a "No." For the moment, the breathing tube in his throat isn't clogged.

Slight movement of the head is all the motion Mark has left. The scourge of ALS is that it leaves the brain functioning fine inside a body that quits inch by inch.

In a chat after spin class, I heard Mark and Cheryl's story.

Ketchup packets, of all things, first alerted Mark that something was going haywire. Suddenly he couldn't make his fingers tear them open.

This was in Houston in early 1997. Mark was a regional manager for Taco Bell. Cheryl was the fitness director at an exercise center. They were planning a November wedding.

The awful ALS diagnosis came in late May. They married a week later. "Because I love him," Cheryl said, simply enough.

Mark needed to immediately begin some experimental drugs – medicine that could be harmful to a pregnancy. "But we had wanted to have children," Cheryl said. "The doctor said, 'You have one month.' "

Mark gave me a sly grin when I turned to congratulate him on his virility. I had already heard they are parents of an 11-year-old son.

To better fight the coming paralysis, Mark and Cheryl moved to Carrollton and consolidated households with his parents.

Cheryl has been Mark's nearly sole caregiver from the start.

Mark can mouth a few words. Other words he blinks out, stopping Cheryl as she recites the alphabet.

"Most people have caregivers they do not know," Mark said. "It is better to have someone who loves you."

He smiled and cut his eyes toward Cheryl. "Aww," she said, giving him a tender pat.

Partly for the money, partly for her own health and sanity, Cheryl began leading fitness classes again. But Mark didn't like being left behind.

So contrary to my qualms about a paralyzed guy in an exercise class, Mark loves tagging along.

"I don't care what people think," he blinked. "It is better than being home in bed."

As it turns out, Cheryl's energetic style and Mark's quiet presence have made her classes very popular.

Several people in the spin class told me the same thing as Monday's session ended:

Cheryl works them. Mark inspires them.

Resource of the Month: (instead of a recipe—more fitting coming from me!!!)
This recommendation is courtesy of Kristie Koerner. Want to know the calorie count and nutritional value of your favorite recipe/dinner. Look no farther…You can just copy and paste ingredients from a recipe and it converts everything...
http://caloriecount.about.com/cc/recipe_analysis.php
ENJOY…Thanks Kristie!!!

I want to wish everyone celebrating a birthday, anniversary, special event, etc. Congratulations and Best Wishes! And a Happy Valentines to you all!!! Thanks for being FABULOUS and “ENERGY FIT!!!”
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
www.energyfitnessbyjosh.blogspot.com
www.twitter.com/energyfitbyjosh
615.336.5403