shop for these foods!

These are some notes I attached to one of my clients as I was sending her a meal plan.  I wanted her to have a few more choices for substitutions for meals and snacks as I know how frustrating it can be to have to follow a meal plan to a T especially if you can't find all of the foods listed on the meal plan becuase the grocery store doesn't have it.

use organic or natural peanut butter (i love the costco brand)
use any brand low sodium turkey meat
pick a cheddar cheese low in sodium and fat
salsa - get one low in sodium
quaker rice cakes - the meal plan suggests apple cinnamon flavor - i love the carmel corn flavor or just the lightly salted (wal-mart has them)
popcorn - feel free to air pop your own (i do)
brown rice - any brand will do (a rice cooker is a must for cooking it hands free and fast)
hummus (also known as chic peas, don't bother paying high price for already prepared buy the beans in the can and blend with a little water, if you want the true hummus flavor then buy some tahini at a speciality store it will last for a long time)
dressings for salads - use lemon and olive oil or a low fat balsamic
chips - any of the pirates booty variety are good, geni-soy chips, or low fat and sodium blue or red chips
yogurt - greek yogurt is packed with more protein and less sugar.
mayonise - low fat, eggless, or canola
fish - really - don't go out and buy swordfish, just find some tilapia, tuna, or salmon (or get the frozen salmon patties from costco)
BUTTER - I LIKE HE SMART BALANCE AS LISTED ON THIS LIST
tortillas - i buy the 50 pack and put 10 each in freezer bags and put 10 in a ziploc bag in fridge. I EAT A LOT OF VEGGIE TORTILLAS WITH SCRAMBLED EGGS AND RICE CHEESE.

as far as easy, quick and healthy meals - think mexican such as stir fry minus all the oils.

Hope this helps!

Tonya Tittle,  Energy Fitness
 
****If your looking for Memphis gyms or Memphis Fitness Energy Fitness has personal trainers that follow the Energize Method for getting you fast and safe results Guaranteed!
 
Energy Fitness, 552 South Main, Memphis, TN  901.523.2348
Memphis - Downtown Personal Trainers

Total Image Class & Workshop - Tuesday Nov. 17 & Dec. 1

Let's all learn  from Carolyn to look and feel great working with what we we've been given!

When:  Tuesday, Nov. 17th 5:30 p.m. to 7:30 p.m.
What:  Total Image Class & Workshop
Who:  Carolyn Bendell of Fashion Academy  http://www.fashionacademy.biz/
Where:  Energy Fitness front room
Cost:  $65 (Colours & Personality Class- class 1) Nov. 17th
          $40 (Body Line & Wardrobing - Class 2) Dec. 1st - you must attend 1st class to progress to 2nd class. 

If you are interested in signing up for this class e-mail Tonya at energymemphis@gmail.com
or call Energy Fitness at 901-523-2348.

10 SPOTS AVAILABLE - SO SIGN UP TODAY! 

Success Story - Brandi & Eric (motivated to get fit for their wedding next year)

Brandi Paul & Eric Wilson

This Energy Fitness couple had such great success at thieir first 6 week post fitness assessment point that I gave Lesley Young of the commercial appeal their phone number to do a feature on them.  Lesley had called me and asked if I had any success stories and I just couldn't resist asking Brandi and Eric to share their story in order to inspire others.  Click on this link to see their story.   http://www.commercialappeal.com/news/2009/nov/02/success-story-brandi-paul-and-eric-wilson/

After only 6 weeks here are their results using the Energy Fitness Energize Method to get them safe & fast results:


Brandi:  lost 6.625 inches, 4.5% bodyfat & 12.5 pounds
Eric:      lost 8.25 inches, 5.7% bodyfat & 15.5 pounds

When you implement a system and have science behind it, YOU get results!

Brandi & Paul follow the customized meal plans, consume the Energy Fitness custom Protein Shakes within an hour after working out, come to bi-weekly training sessions (they are in and out within 45 minutes to 1 hour),  take Juice Plus vitamins daily, and do cardio sprints on their own 2-3 days per week.

In other words they are "ON IT!  and are willing to the make changes necessary to their lifestyles to get the changes they want to keep that darn weight off. Keep up the great work Brandi & Paul as the staff at Energy Fitness and fellow Energy Fitness clients are so proud of you!

*If you want results from your fitness program or need to start a program. go to www.EnergyMemphis.com to register for your FREE consult/nutrition coaching session.

Brought to you by Tonya Tittle, Energy Fitness, Downtown Memphis Personal Trainer.  We have helped over 1000 get fit and feel great since 2002.

Memphis Roller Derby gal gets her body back!

Memphis Roller Derby team member Adrienne Klein had great success with
one of Energy Fitness' Custom Kickstart programs. She then followed through on her own taking with her the Energize Method we taught her to get fast & safe results.  She came in to drop off some roller derby flyers and was just so excited about how much her body transformed and how she looks better than she did in high school (15 years ago).  I just had to take a video testamonial of her to inspire others - like YOU!  Click on the link below to see her success story!  She is even brave enough to lift her shirt to show her newly flat abdominal section.  Great job - Adrienne!!!!
Click on this underlined link:----------    Adrienne's success story- You can get these results too!

Brought to you by Tonya Tittle, Energy Fitness, (Downtown Memphis Fitness, Personal Trainers)