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

"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...

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!

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!

"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.

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

"NO EXCUSES!!!" DVD Signing...

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...