2011 January

January 21, 2011

Considering that the average person should be able to lose 1 to 2 pounds of fat per week; I’m very proud to tell you that I have lost 10 lbs. in 20 days. Is it 10lbs of fat? No. But I have increased my protein intake and increased the frequency of strength training – so there is no muscle loss either.

That leaves water weight. And I’m OK with that! That’s one of the bonuses that comes with a focused initial weight loss effort- losing your puffy face!! Another bonus is that its 10 lbs of weight off my knees and other important joints. Finally, it builds momentum.

This momentum will be key as I depart for Los Angeles tomorrow for 8 days. To help my focus I have a mini goal within my main goal- come back home under 190; my goal weight is 183.

Secret to my success? Eat Steak! and my workouts with “hard on ya Tonya”.

Actually there is more to my diet but the steak is delicious.

As I mentioned previously – I don’t eat anything with grain products or sugar anymore. (except for the occasional very dark chocolate and very red wine )

and my workouts with Tonya are perfect!- hard and I hate ’em but they are perfect as according to the rules of the cave man ‘Grok’ in the book “Primal Blueprint”. (basically interval sprint training and lifting weights for about 30 minutes two times per week).

I additionally eat some fruit every day and typically have a sweet potato with dinner. I have not felt deprived at all.

Add a comment if you too have had success with this type of eating.

You can also contact Tonya here @ Energy Fitness to provide you with a “primal” meal plan.

Talk with you next from Pacific Palisades, Ca.

Be Well,

Mark

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January 15, 2011

I returned home Thursday afternoon after catching an earlier flight. It was a Sales Meeting and I did work but managed to have a little fun as well : )

My bod and I are not quite ready for a close up yet so the above pic will have to do. I had hiked about two miles to the end of the island (half moon cay) from the beach area and had just finished a quick cool down swim in this pic. AND this was after enjoying the ECO bike/hike tour of the Island that lasted about one and half hours.

As I write this (Saturday morning) I weigh 197. Down one pound from the day I left and 6.5 lbs so far. I have to admit that I thought I would lose more than that on the trip but it was more difficult than I imagined.

I did stay away from anything with any type of grain or sugar as an ingredient (check out primal blueprint book for more on this) – and yes the desserts were very tempting…but I managed to abstain.

However, we were given a “drink card”. It is what it sounds like. You can have ANY type of beer wine or liquor ANY time you want from all of the multiple bars on the ship.

I didnt revert to my college frat days and behave like a lunatic on the ship but I did enjoy some nice cabernet in the evening along with a few other cocktails…

I also managed to take one yoga class and otherwise made good use of the very nice gym and rubber running track on-board every day.

I was planning on taking Friday off from exercise and do my best to catch up on all the paperwork I have to do- NO SUCH LUCK.

Having your trainer as a spouse kinda blows sometimes. As she was hustling the kids out the door she was encouraging no insisting that I “go get your clothes on and be at Energy by 7:30- lets go!!) It was a hard work-out but once again after it was over I was ready to take on the day invigorated!!

Im back on track now and enjoyed a steak dinner with my family last night. While they feasted on loads of sweet potato french fries, salmon and turkey burgers I stuck with steak, salad and just a little potato of the mashed variety.

I will keep you posted this week. My next challenge will be Southern California. I leave next Saturday for seven days. Should be OK. Its ridiculously easy to eat well out there and I wont have my “drink card” to mess me up!

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January 7, 2011

I weigh every morning on a scale that also provides my body fat % as a bonus.

I track these numbers; Ive done this for several years now.

Today is Friday January 7th and I’m down 5.5 lbs with no change (yet) in body fat at 27%. (Tonya’s calipers had me officially at 24.5% on Monday).

I started this latest weight loss journey @ 203.5 on Jan. 1 and today was 198!! Wooo Hooo!

Along with weighing each morning I also throw in a quick waist line measurement. OCD ?

Maybe, but it has helped prevent me from absolutely “letting myself get BIG”!

The clothes dryer can only take so much verbal abuse and armed with my #’s I know damned well why my gut is hanging over my jeans…worse than usual.

I’ve “enjoyed” one training session and a couple of prescribed (forced) cardiovascular workouts during the week. I have to admit being surprised at the difficulty of the half – hour session on Tuesday. I typically don’t sweat while lifting weights – I was dripping.

And who would have thought that I could run 25 stairs @ the river?

Down and Up is ONE. I did 25. Yes! She made me. And Yes I’m glad I did it!

Tomorrow I depart for the Sales Meeting/Cruise. Should be a challenge but I think I’m ready. These last six days have given me some momentum- Right?

My next post will be from the ship. Will Power- ACTIVATE!!

Mark Tittle

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January 6, 2011

Tonya Tittle of Energy Fitness in Memphis, made Mark do stairs on his 2nd day.

I took a client out to do (run) the River Stairs just a 2 minute run away from Energy Fitness and Mark was on #18 of 25 stairs I told him he had to do. Tuesday was his first training session with me and Wednesday he was on his own.

I couldn’t resist taking some video of him and posting it for all to see.

Maybe it will motive a few of you.

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interested in our Personal Training Services click here or call us 901-466-6242.

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January 2, 2011

I’m referring to a fat roll, specifically my belly! Love handles are too cute and table muscle is too clever. Spare tire is accurate depending on the size of the tire.

I’m Mark Tittle (Co-Owner of Energy Fitness and husband of Tonya Tittle (you’ve heard of her?)) and I’m writing this on 1/1/11. A perfect day think about me for a minute, to focus on my health and set some new goals for the New Year…I’ve finally reached my limit.

Follow this blog or join me please during the next 15 weeks to see if I really can finally, once and for all, drop twenty pounds and make my waistline small(er).

I’ve proven time and again I cant do this on my own; it’s time to seek some serious help very close to home.

Tonya has graciously agreed to help me, but according to her rules.

The Rules:

  • Blog about my experience at least twice a week
  • Complete a Hormonal Health Profile (really!)
  • Train with her twice per week
  • Follow her program and nutritional advice
  • Detoxify my body (whatever that means…)

Why you may be interested:

  • It’s the New Year and many are beginning resolutions. Misery loves company.
  • It could be a train wreck that you can’t keep from watching
  • If the owner of a gym with a trainer for a wife can’t do it; how could anyone?
  • I may succeed (YEAH!) and give you a little more motivation.

Just like everyone my life goes back to normal very quickly.

My day job is in Medical Sales for Beckman Coulter and right off the bat I have a huge hurdle. The second week of January one of our medical/surgical supply distributors is hosting their National sales meeting on a cruise ship headed to the Bahamas and I’m not only expected to be there but to be “Good Time Charlie” of course. Dang!

Talk with you later this week.

Be Well!

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.