Sunday, November 28, 2010
Wednesday, November 17, 2010
Tuesday, November 16, 2010
Monday, October 25, 2010
ENERGY FITNESS by josh November Newsletter
WOW, the holiday season is fast approaching! Did you know that the average American gains eight pounds between Thanksgiving and New Year’s—not cute, right? Don’t be the average person this year—take advantage of ENERGY FITNESS by josh’s holiday specials:
• Buy 15 Personal Training Sessions for $900 and receive 1 free session.
• Buy 20 Personal Training Sessions for $1100 and receive 2 free sessions.
• Unlimited Group Fitness Classes for the month $100 (offer only good for November and December).
Where: A Game (215 Gothic Ct. Franklin, TN 37067—Right off 65 South, Cool Springs Blvd. Exit)
When: Monday @ 6:00 pm; Wednesday @ 6:00 pm; and Saturday @ 8:30 am
Give the gift of fitness this holiday season with an ENERGY FITNESS by josh Gift Certificate or NO EXCUSES!!! Workout DVD—order @ www.energyfitnessbyjosh.com. ENERGY FITNESS by josh also offers personal training (private facility and in-home training), nutrition advice, corporate fitness programs, boot camps and seminars. COMMIT 2 BE FIT TODAY!!!
Don’t wait till 2011, start your New Year’s Resolution today with the Body by Vi 90 Day Challenge. Want to lose weight, tone up, or just get healthy? See how these amazing products have helped Americans lose over 2 million pounds in a little over a year. Join the Body by Vi 90 Day Challenge TODAY…visit www.jrogers.bodybyvi.com for more details or contact me for more information.
Please, help ENERGY FITNESS by josh donate to children and families who don’t have the means to get the nutrition they need each day. Go to www.jrogers.visalusgiving.com. Donate 30 meals for only $24, and ViSalus will match every donation, meal for meal. My goal is for ENERGY FITNESS by josh to donate 1,000 meals by Christmas. I ask for your help to reach this goal. Thanks for your generosity and support!!!
Are you interested in running/walking the Country Music Half Marathon in April? Lee Ann Fray and I will be coordinating a training group to prepare for the event. Email me @ energyfitbyjosh@yahoo.com if you are interested. Stay tuned for more info, as we will not begin training until after the New Year…
ENERGY FIT NEWS/Shout-Outs:
• Check out my column on “Ten Common Nutritional Mistakes made by Active People” in this month’s Nashville Lifestyles Magazine. Order your subscription @ www.nashvillelifestyles.com.
• Congrats to Ashley Durham, 2011 Miss Tennessee USA, and Kaitlin White, 2011 Miss Tennessee Teen USA. Looking forward to an exciting year with you both!
• A BIG Shout-Out to the participants in FRA’s Biggest Loser Competition—you all are doing great! Keep up the hardwork!!!
• Good Luck to all the ladies competing in the Miss Mississippi USA/Teen USA Pageants this month in Tunica, MS.
• Good Luck to all the ladies competing in the Miss Indiana USA/Teen USA Pageants in Carmel, IN.
• Good Luck to all the ladies competing in the Miss Alabama USA/Teen USA Pageants this month in Tuscaloosa, AL. A special shout out to Audrey Moore, 2010 Miss Alabama USA—congrats on a great year! It was an honor to work with you!
• Good Luck to all the ladies competing in the Miss Kentucky USA/Teen USA Pageants this month in Louisville, KY. Congrats to Kindra Clark, 2010 Miss Kentucky USA, and Taylor Hubbard, 2010 Miss Kentucky Teen USA, on successful reigns. I enjoyed working with and getting to know you both!
• Good Luck to all the ladies competing in the Miss Georgia USA/Teen USA Pageants this month in Cartersville, Ga. A BIG shout out to Cassady Lance, 2010 Miss Georgia USA, on a great year! The third time was a charm, right? I am soo proud of you and all your hardwork and dedication. You and your amazing family will always hold a special place in my heart! Caroline Wade, 2010 Miss Georgia Teen USA, it was an honor to work with you. Best of luck in all you do!
• Attention Kentucky Pageant Girls: I will be in Lexington, KY on Thursday, November 11th and Friday, November 12th taking appointments. Spots are filling up fast, so reserve your spot ASAP.
• Congratulations and Best Wishes to everyone celebrating a birthday, anniversary, special occasion, etc.
• To all my clients—as always, thanks for your commitment to be ENERGY FIT—you all are the BEST!!!
10 Tips for a Thinner Thanksgiving
www.webmd.com
Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently.
But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!
Get Active
Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).
"'Eat less and exercise more' is the winning formula to prevent weight gain during the holidays," Diekman says. "Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast."
Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: "Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together."
Eat Breakfast
While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.
"Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices," says Diekman.
Lighten Up
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.
"There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients," says Diekman.
Her suggestions:
• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
Police Your Portions
• Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without.
"Don't waste your calories on foods that you can have all year long," suggests Diekman. "Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods."
• Skip the Seconds.
Try to resist the temptation to go back for second helpings.
"Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert," Diekman says.
• Choose the Best Bets on the Buffet.
While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.
"White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories," says Diekman. But she adds that, "if you keep your portions small, you can enjoy whatever you like."
Slowly Savor
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.
Spread out the food and fun all day long. At the Finn family Thanksgiving gathering, they schedule dessert after a walk, while watching a movie together.
"We eat midday, and instead of another meal at dinnertime, we continue the feast with dessert a few hours after the main meal," Finn explains.
Go Easy on Alcohol
Don't forget those alcohol calories that can add up quickly.
"Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water," says Diekman. "this way you stay hydrated, limit alcohol calories, and stay sober."
Be Realistic
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.
"Shift from a mindset of weight loss to weight maintenance," says Finn. "You will be ahead of the game if you can avoid gaining any weight over the holidays."
Focus on Family and Friends
Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends.
"The main event should be family and friends socializing, spending quality time together, not just what is on the buffet," says Finn.
Quote of the Month:
May your stuffing be tasty
May your turkey plump,
May your potatoes and gravy
Have nary a lump.
May your yams be delicious
And your pies take the prize,
And may your Thanksgiving dinner
Stay off your thighs!
~Anonymous
Wishing you and your loved ones a Happy 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
www.jrogers.bodybyvi.com
energyfitbyjosh@yahoo.com
www.energyfitnessbyjosh.blogspot.com
www.twitter.com/energyfitbyjosh
615.336.5403
Wednesday, October 20, 2010
Tuesday, September 28, 2010
ENERGY FITNESS by josh October Newsletter
Happy Fall Friends! I hope everyone is enjoying this beautiful weather and the changes of the season—such a beautiful time of the year, especially here in Middle Tennessee! The holiday season is just around the corner, and ENERGY FITNESS by josh wants to make sure you are looking and feeling “ENERGY FIT” for this year’s festivities. Make sure to take advantage of this month’s specials to get you well on your way to looking and feeling your best for the 2010 holiday season:
Unlimited Group Fitness Classes for the month $100 (see schedule below)
Location: A Game—215 Gothic Ct. Franklin, TN 37067; Schedule: Monday @ 6:00 pm; Wednesday @ 6:00 pm; Saturday @ 8:30 am.
Buy 20 Personal Training Sessions @ $1100 and receive 1 free training session.
Give the gift of fitness this holiday season with an ENERGY FITNESS by josh gift certificate.
ENERGY FITNESS by josh also offers personal training (private facility and in-home training), nutrition advice, corporate fitness programs, boot camps and seminars. COMMIT 2 BE FIT TODAY!!!
Order your NO EXCUSES!!! DVD TODAY for $15 @ www.energyfitnessbyjosh.com.
Need a jump start to look and feel “ENERGY FIT” for the holidays? Join me on the Body by Vi 90 Day Challenge to look and feel your best this holiday season. Go to www.jrogers.bodybyvi.com to begin your success story today. Feel free to email me with any questions @ energyfitbyjosh@yahoo.com. See below what others are experiencing and saying about the challenge:
“I lost 45 pounds on my 90 Day Challenge. The products were amazing and I feel and look better than I have in 20 plus years. Thanks ViSalus!!!”
“I am off my blood pressure and cholesterol medicine due to the ViSalus products, not to mention I look and feel better than I ever have. My doctor is even promoting the products to his patients.”
“In three weeks on the challenge, I have lost 15 pounds. I have more energy and feel great all day long. I can’t wait to see the results in 90 days!!!”
Now, it’s your turn to write your success story…
Please, help ENERGY FITNESS by josh donate to children and families who don’t have the means to get the nutrition they need each day. Go to www.jrogers.visalusgiving.com. Donate 30 meals for only $24, and ViSalus will match every donation, meal for meal. My goal is for ENERGY FITNESS by josh to donate 1,000 meals by Christmas. Thanks for your generosity and support!!!
I am excited to be coordinating a Biggest Loser Competition for Franklin Road Academy’s faculty and staff. The competition will kick off on October 12th and end on December 14th. There will be a Health Fair on Wednesday, October 6th @ FRA to sign up for the event. Don’t miss out on this amazing opportunity—and from what I hear there are some NICE prizes involved!!!
LeeAnn Fray of Full Circle Fitness and I will be offering several boot camp classes in the fall and winter months @ Centennial Park by the Parthenon. Stay tuned for emails with dates and times. Feel free to email me with your suggestions…
Stay up-to-date with ENERGY FITNESS by josh @:
www.energyfitnessbyjosh.com
www.energyfitnessbyjosh.blogspot.com
www.twitter.com/energyfitbyjosh
www.facebook.com/energyfitnessbyjosh
ENERGY FIT News:
Pick up your copy of Nashville Lifestyles Magazine and check out my column this month on “Tips to being Fit and Fabulous.” Nashville’s 25 Most Beautiful People will also be revealed…
ENERGY FITNESS by josh will be offering training sessions via skype beginning this winter. Email me @ energyfitbyjosh@yahoo.com for details…
Check out www.nashbfit.com to learn about upcoming ViSalus and Body by Vi Events. We also have t-shirts available promoting the challenge (S, M, L, XL $5; XXL $7). Contact Natalie Glaser @ glaser23@gmail.com or me to purchase.
Good Luck to all the ladies competing in the Miss Tennessee USA and Teen USA Pageants on October 15th and 16th in Clarksville. To reserve your tickets go to www.misstennesseeusa.com. Congrats to Tucker Perry, Miss Tennessee USA, and Kristen Rose, Miss Tennessee Teen USA, on a great year! Here’s too much continued success, my little ROCKSTARS!!!
Congrats to Mrs. Tennessee America, Monette Bryant on being a Top 12 Semi-Finalist @ Mrs. America—proud of ya!!!
Attention Kentucky Pageant Girls—I will be in Lexington, KY on Thursday, November 11th and Friday, November 12th taking appointments and consultations. Reserve your spot ASAP—they are filling up fast…
· Looking to cut healthcare costs, stress levels, and absenteeism…let ENERGY FITNESS by josh develop your business a fitness program and plan of action to eliminate these distracters! Contact me today to get your office ENERGY FIT!!!
· Congratulations and Best Wishes to everyone celebrating a birthday, anniversary, special occasion, etc.
· To all my clients—as always, thanks for your commitment to be ENERGY FIT—you all are the BEST!!!
Nutrition Blurb
Thank goodness, Kristie Koerner is back to provide us with her nutrition expertise. She is all settled in the BIG CITY @ Columbia University as a Registered Dietician. Check out her new blog @ www.crownnutrition.tumblr.com. In her column below, she gives us a guide of the best/worst Halloween candies to eat. Take note…
Eat This, NOT That!
Halloween Candy Guide
According to David Zinczenko (editor-in-chief of Men’s Health and editorial director of Women’s Health and Best Life)...
Eat THIS:
100 GRAND
TAKE 5
KIT KAT BAR
NESTLE CRUNCH BAR
YORK PEPPERMINT PATTIE
WERTHER’S ORIGINAL
RED HOTS
LIFE SAVER GUMMIES
*Not so bad: SUPER BUBBLE GUM, NERDS, JOLLY RANCHERS, TOOTSIE POPS, SWEETHEARTS, BLOW POPS, CANDY CANES, SWEET TARTS, SMARTIES, DUM DUM POPS, CANDY CORN, PEEPS
NOT That:
SNICKERS
BUTTERFINGER
3 MUSKETEERS
HERSHEY’S MILK CHOCOLATE BAR
REESE’S PEANUT BUTTER CUPS/PIECES
HOT TAMALES
SOUR PATCH KIDS
LAFFY TAFFY
*Bad: TOOTSIE ROLLS, JAWBREAKERS, FERRERO ROCHER, MILKY WAY, STARBURSTS, AIR HEADS, CADBURY EGGS, HERSHEY KISSES, RUSSEL STOVER BUNNY, M&Ms, BRACH’S CARAMEL
Worst Candy = SKITTLES Original Fruit (250 calories, 2.5g fat - 2.5g saturated fat, 47g sugar)...”essentially sugar & corn syrup glued together with hydrogenated palm kernel oil”
Worst Candy Bar = TWIX Cookie Bars (280 calories, 14g fat - 11g saturated fat, 27g sugar)...”it would take 11 strips of bacon to achieve that sort of heart-stopping potential”
Sources: “Eat This Not That - For Kids!”, “Eat This Not That - Supermarket Survival Guide”, “Eat This Not That - The Best [& Worst!] Foods in America!”
Quote of the Month:
I really don't think I need buns of steel. I'd be happy with buns of cinnamon. ~Ellen DeGeneres
Until next time…
COMMIT 2 be FIT,
Josh Rogers, B.S. Exercise Science; NASM, C.P.T.
www.energyfitnessbyjosh.com
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