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!!!

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.

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

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.

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

"NO EXCUSES!!!" DVD HOLIDAY SPECIAL

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.

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!!!