HALF MARATHON TRAINING PROGRAM

The 13.1 mile half marathon is a highly respected race among endurance athletes. The physiology of the half marathon is straightforward–it is a test of stamina. Keys to successful half marathons are to begin with a well-structured plan that properly incorporate your abilities and goals, and to follow the plan with consistency.

The 2012 Country Music Half Marathon will take place on Saturday, April 28^th.  For more info, visit http://runrocknroll.competitor.com/nashville.

The RESULTS fitness Half Marathon Training Program is appropriate for those who wish to run, run/walk, or walk the half marathon. DO NOT FEAR! Three months is plenty of time for novice athletes to prepare their minds and bodies to complete a half marathon. Remember, endurance athletes are not made overnight. People become half marathoners with intelligent consistent training.

Pre-Requisite for Enrolling: We ask that all participants be comfortable covering a 3 to 4 mile distance regardless of pace (run, walk/run, or walk).

Program Includes: * One coached “long run/walk” each week
* 14 week training program
* Performance T-Shirt
* Support–a chance to meet new people who are taking the 13.1 mile challenge * Running/Walking Swag * 2 breakfast runs * & MUCH MORE…

Participant Cost: $200; Repeat Participant: $180; 
Register with a Friend: $170 (must be turned in together)

Kick off is Saturday, January 21st @ 8:00 AM @ RESULTS fitness (1617 16^th Avenue South, Nashville, TN–short talk followed by a 3 mile course. Contact Josh Rogers @ 615.336.5403 or energyfitbyjosh@yahoo.com to register.

What others are saying about RESULTS fitness Half Marathon Training:

“ I completed my first half marathon last year at 70 years old.  I enjoyed the weekly coached run/walk every Saturday, as well as the weekly correspondence with my coaches.  Not to mention, the delicious breakfasts after a couple of the courses!”

~2011 Participant

“ I had never walked more than 2 miles in my life!  I completed the Country Music Marathon injury free and feeling great thanks to RESULTS fitness Half Marathon Training Program.  I am already looking forward to next year’s event…

~2011 Participant

Stay up-to-date with all the latest news/information from RESULTS fitness @:
www.resultsfitness.me
www.facebook.com/NashvilleResultsFitness
www.twitter.com/RESULTSfitness2

It is hard to believe that the holidays are just around the corner.  Make sure that you are looking “ENERGY FIT” for the holiday season by taking advantage of one of my “Holiday Specials:”
·        Buy 20 one hour Personal Training Sessions for $1200 and receive 1 free session.
·        Small Group Personal Training (2-4 people—workout with a few of your friends/family members).
·        Buy 20 half hour training sessions for $700 and receive 1 free session.
·        Gift Certificates available.

Congratulations to the 2012 Miss Tennessee USA, Jessica Hibler, and the 2012 Miss Tennessee Teen USA, Shanese Brown.  I am looking forward to working with you both this year…

Attention Pageant Ladies Again… Professional Pageant Preparation Workshop will be held February 25, 2012. The Event will feature Miss America 2008, Kirsten Haglund; CEO of Pageant Planet & Marketing Yourself Expert, Steven Roddy; NYC Style Editor & Pageant Wear Expert, Emily Loftiss; Miss GA USA 2003 & Walking Expert, Erin Haney; Miss MS 2002, MS USA 2005, & Interview Expert, Jennifer Adcock; Founder of Energy Fitness by josh & Stage Fitness Expert, Josh Rogers; Miss Black USA 2008 & Celebrity Make-up Artist, Kristen White; Miss Georgia 2007 & Pageant Coach, Leah Massee Walker. There will also be expert instructors present to assist you with Talent Selection, Wardrobe, & Competition Paperwork.  Registration will open soon! Also- We will be awarding several scholarships to this event.  Contactprofessionalpageantprep@gmail.com.

Want an extra boost to look ENERGY FIT this holiday season? Join the ViSalus Body by Vi 90 Day Challenge.   See how these amazing products have helped Americans lose millions of pounds in a little over two short years.  Join the Body by Vi 90 Day Challenge TODAY…visitwww.jrogers.bodybyvi.com for more details or contact me for more information.   Also, 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 2,000 meals by the end of the year.  Thanks for your generosity and support!

ENERGY FIT News/Shout-Outs:
·        Check out my monthly fitness column in Nashville Lifestyles Magazine.  To order your subscription, visit www.nashvillelifestlyes.com.
·        Good Luck to all the ladies competing in the Miss Mississippi USA and Miss Mississippi Teen USA Pageants on November 3rd—5th in Tunica, Mississippi.  Special shout outs to Keeley Patterson, 2011 Miss Mississippi USA, and Sarah Bobo, 2011 Miss Mississippi Teen USA—it was an honor to work with both of you this year.  You both made me a proud trainer!
·        Good Luck to all the ladies competing in the Miss Georgia USA and Miss Georgia Teen USA Pageants on November 17th—19th in Catersville.  Special shout outs to Kaylin Reque, 2011 Miss Georgia USA, and Kristen Robinson, 2011 Miss Georgia Teen USA—you both will always be my Georgia Peaches!  Proud of you both!!!
·        Good Luck to all the women competing in the Mrs. Tennessee America and Mrs. Mississippi America Pageants in Tunica, Mississippi on November 11th—13th.
·        I judged the 2012 Miss Ohio USA and Teen USA Pageants in Portsmith, Ohio last month.  A special thanks to Melissa Pitchford for such a fun and exciting weekend.  Congratulations to Audrey Bolte, 2012 Miss Ohio USA, and Kendall Fein, 2012 Miss Ohio Teen USA.  I am looking forward to cheering you both on @ Miss USA and Miss Teen USA!
·        A special shout out to all the FRA Fittest Loser Participants…I appreciate all your hard work and dedication.  I am excited to see who the Fittest Loser will be @ the conclusion of the competition later this month!!!
·        To everyone celebrating a birthday, anniversary, special occasion, etc. this month—Congratulations and Best Wishes!  BTW, my birthday is November 9th…

Wishing you and your loved ones a blessed and Happy Thanksgiving!!!  Until next time…

COMMIT  2 BE FIT,
Josh Rogers

I wanted to invite you all to participate in several events that I will be a part of the next couple of months. The first one is a Boot Camp in Memphis, which is geared towards actors, models, pageant girls, etc. I will be conducting the fitness/nutrition segment. The event is scheduled for Saturday, September 17th in Memphis, Tennessee. For more information, contact Leah Massee Walker @ lrmassee@yahoo.com.

I am excited to announce that the original Boot Camp for Beauty Queens will team up once again for an event in Nashville, TN on October 14th and 15th. This is the first time in the past couple of years that we have offered this event due to our hectic schedules. We are excited to be back together and have several tricks up our sleeve! Spots fill up fast! Reserve your spot by contacting Shanna Teel Purkey @ shannapurkey@att.net.

The holidays are just around the corner. Make sure that you are looking ENERGY FIT!!! Take advantage of one of my fall specials:
• Buy 20 Personal Training Sessions @ $1200 and receive 1 free session.
• Buy 25 Personal Training Sessions @ $1500 and receive 2 free sessions.
• ENERGY FITNESS by josh is now offering ½ hour training sessions—Single Session: $40; 10 Sessions: $380; 20 Sessions: $700.
• Join me for a bootie kicking workout in my group fitness class on Monday & Wednesday @ 6:00 pm @ A Game—215 Gothic Ct. Franklin, TN 37067. Cost is $15 per class.

Want an extra boost to look ENERGY FIT this fall? Join the ViSalus Body by Vi 90 Day Challenge. See how these amazing products have helped Americans lose over 8 million pounds in a little over two short years. 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 2,000 meals by the end of the year. Thanks for your generosity and support!

Stay up-to-date with all the latest news, promotions, etc. from ENERGY FITNESS by josh @:
• www.energyfitnessbyjosh.com
• www.energyfitnessbyjosh.blogspot.com
• www.twitter.com/energyfitbyjosh
• www.facebook.com/energyfitnessbyjosh.com

ENERGY FIT News/Shout-Outs:
• Check out my monthly fitness column in Nashville Lifestyles Magazine. To order your subscription, visit www.nashvillelifestlyes.com.
• Attention Miss/Teen Tennessee USA Contestants: I am offering Fitness Consultations on Saturday, September 10th after orientation in Clarksville. Time is limited due to the activities of the day, but I will block out enough time to accommodate as many consults as I can. Those of you not in the Middle Tennessee area, this will be a great time for you to take advantage of this opportunity. Appointments will be based on a first come, first serve basis. Contact me ASAP to book your appointment.
• Congratulations to Tiffany Love, Mrs. Georgia United States, on placing 1st runner-up @ the Mrs. United States Pageant in Las Vegas, Nevada.
• Congratulations to Randi Strong, Miss Tennessee Teen International, on winning the fitness award and placing among the top 10 finalist @ Miss Teen International.
• Special shout-outs to Erin Landherr, Miss Kentucky Outstanding Teen, and Madison Snipes, Miss Tennessee Outstanding Teen, on representing their respective states at the Miss America Outstanding Teen Pageant in Orlando, Fl.
• Thanks to Tiara Magazine for selecting me as one of the 100 Most Beautiful and Influential People in the Industry. I am very honored and humbled by the recognition.
• To everyone celebrating a birthday, anniversary, special occasion, etc. this month—Congratulations and Best Wishes!
• And here’s the BIGGEST shout out…to all of you for being ENERGY FIT and FABULOUS!!!

Quote of the month:
“One of life’s mysteries is how a two-pound box of candy can make a woman gain five pounds.”

Until next time…

COMMIT 2 BE FIT,
Josh Rogers

ENERGY FITNESS by josh was well represented @ the 2011 Miss Teen USA Pageant in the Bahamas @ the Atlantis Resort. Congrats to Kristen Robinson, Miss Georgia Teen USA, on her top 15 placement. Also, shout outs to Rae Williams, Miss Alabama Teen USA; Sarah Bobo, Miss Mississippi Teen USA; and Kaitlin White, Miss Tennessee Teen USA.

·        Buy 20 Personal Training Sessions @ $1200 and receive 1 free session.
·        Unlimited Group Fitness Classes for the month of July for $100 (Regularly $15 per class).
Schedule:  Monday/Wednesday @ 6:00 pm cst @ A Game (215 Gothic Court Franklin, TN).
·        ENERGY FITNESS by josh is now offering ½ hour training sessions—Single Session: $40; 10 Sessions: $380; 20 Sessions: $700.

Stay up-to-date with all the latest news, promotions, etc. from ENERGY FITNESS by josh @:
·        www.energyfitnessbyjosh.com
·        www.energyfitnessbyjosh.blogspot.com
·        www.twitter.com/energyfitbyjosh
·        www.facebook.com/energyfitnessbyjosh.com

Transform your life with the ViSalus 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 7 million pounds in a little over two short years. 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 2,000 meals by the end of the year.  Thanks for your generosity and support!

ENERGY FIT News/Shout-Outs:
·        Check out my monthly fitness column in Nashville Lifestyles Magazine.  To order your subscription, visit www.nashvillelifestlyes.com.
·        ENERGY FITNESS by josh was well represented @ the 2011 Miss Teen USA Pageant in the Bahamas @ the Atlantis Resort.  Congratulations to Kristen Robinson, Miss Georgia Teen USA, on her top 15 placement.  Also, BIG shout-outs to Rae Williams, Miss Alabama Teen USA; Sarah Bobo, Miss Mississippi Teen USA; and Kaitlin White, Miss Tennessee Teen USA.
·        Congratulations to Ann Blair Thornton, 2011 Miss Kentucky America and Preliminary Swimsuit Winner.
·        Best of Luck to all the ladies competing in the Mrs. United States Pageant this week in Las Vegas!  Congratulations to Tennessee’s own, Rachel Juillerat on a successful reign as the 2010 Mrs. United States.
·        A BIG shout-out to my client Devin Grissom, she is the lead on the reality show “Sweet Home Alabama.”  Check the show out on CMT every Thursday @ 8 pm cst.
·        To everyone celebrating a birthday, anniversary, special occasion, etc. this month—Congratulations and Best Wishes!
·        And here’s the BIGGEST shout out…to all of you for being ENERGY FIT and FABULOUS!!!

The Top 10 Fitness Myths You’re Probably Wrong About
www.fitnessmagazine.com

Think water flushes toxins out of your body? Think it’s crucial to stretch before a workout? Think again.
Here, the most popular fitness and diet myths you’ve bought into — and why they (and you) are wrong.
Myth 1: Drinking water can help you lose weight
Fact: Many sources tout drinking copious amounts of water to be the all-curing panacea of the Gods. If you’ve heard that drinking lots of water improves your skin tone, or that it flushes toxins from your body, you know what we’re talking about. But the fact of the matter is, the evidence for such catch-all health benefits is lacking.
Doctors at the University of Pennsylvania have found that both the aforementioned “benefits” simply aren’t true. Another myth is that drinking lots of water will make you less hungry. Sorry to tell you this — you may eat less because you’re too busy trucking back and forth between the bathroom and dinner table, but that’s about it.
Oh, and that whole “recommended eight glasses a day” thing? Also false. You should drink only when you’re thirsty, and this is done just to replace the amount of water a healthy adult loses every day — about four to six glasses.
Myth 2: Stretching before working out is crucial to preventing injury
Fact: Stretching after a workout can be beneficial, but stretching before a workout actually doesn’t increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you’re doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.
Myth 3: Vegetarian diets are healthier than meat-inclusive ones
Fact: Sure, eating lots of veggies is healthy. But in general, cutting out an entire food group — even if it is one that can be high in saturated fat — is bad idea. Meat is a key source of iron, which keeps your energy levels up, allows you to think clearly, and produces enzymes that fight infection. Moreover, researchers at Pennsylvania State University have shown that iron deficiency increases a woman’s risk for postpartum depression.
Vegetarians often try to get their iron fix through lentils, beans, fortified cereals and tofu. However, you’re still missing protein. Make sure to eat eggs, dairy products, or soy at every meal to get your animal-friendly dose.
Myth 4: Lifting weights will make you look bulky
Fact: If you’ve been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).
In fact, “strength training will help you lose weight faster and keep it off in the long run,” notes Jeffrey Janot, PhD, an assistant professor of exercise physiology at South Dakota State University in Brookings. If you also do cardio, it’ll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don’t focus all your efforts on the elliptical machine — some bicep curls could actually help you reach your ultimate goal.
Myth 5: Sports bras are just to prevent painful bounce
Fact: Wrong — sports bras are to prevent painful bounce and permanent breast sag. That’s right — it’s not just old age and gravity that’ll weigh your chest down. High-impact activities, like jogging or aerobics, can stress your Cooper’s ligaments (the connective tissue that keeps breasts firm), causing your breasts to sag more quickly.
According to the American Council on Exercise, compression bras work best for smaller-busted women; the more well-endowed (typically a C cup or larger) should opt for an “encapsulation” bra that supports each breast separately. Replace workout bras every six months to a year.
Myth 6: A hot bath will prevent muscle soreness
Fact: Cold water is a better bet, says Marty Jaramillo, CEO of the I.C.E. Sports Health Group. “Immersing yourself in chilled water is like an ice pack for your entire body,” he says.
When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates, explains Jaramillo.
Myth 7: Running is counterproductive to strength training
Fact: Sounds like you need to find a new trainer! “Running is definitely not counterproductive to building muscle, unless you’re looking to dramatically increase muscle mass,” says Gregory Florez, CEO of FitAdvisor.com. “In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body — which also keeps your bones healthy.”
That doesn’t mean it’s a substitute for strength training, though. “Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism,” adds Florez.
Myth 8: Holding weights while doing cardio increases calorie burn
Fact: Yes, but not enough to make it worthwhile. The added intensity of holding weights while doing cardio does bump your calorie burn slightly, but it can also lead to elbow and shoulder injuries. “The risks outweigh the benefits,” says Douglas Brooks, an exercise physiologist in Mammoth Lakes, California. “You’ll expend more energy if you increase the weight you carry, but excessive or uncontrolled movements can damage the joints or cause muscle injury.”
A better option for blasting extra calories: Increase your speed or resistance level on either the treadmill or the elliptical machine.
Myth 9: Fresh fruit is better than frozen fruit
Fact: Actually, no. “With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket,” says Suzanne Henson, RD, director of the University of Alabama at Birmingham’s EatRight Weight Management Program. “During that time, it can lose a lot of its nutrients, especially vitamin C.”
In contrast, frozen fruit is often picked and frozen at the peak of freshness. It’s also a better choice for concocting smoothies. But watch out for frozen fruits in syrup — it packs extra calories.
Myth 10: Doing crunches and ab workouts will get rid of belly fat
Fact: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with — you guessed it — fat. And no, doing ab exercises won’t necessarily make you lose that belly fat, either. The truth is, you can’t spot-train (otherwise, wouldn’t we all be running around with flat stomachs and slim thighs?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.

Until next time, have a great August Peeps and stay ENERGY FIT…

COMMIT  2 BE FIT,
Josh Rogers