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Buckley's Fine Filet Grill
5355 Poplar Ave
Memphis, TN 38119
901-683-4538
Dinner Only 7 Nights 5-10



Buckley's Lunchbox
919 S Yates Rd
Memphis, TN 38120
901-682-0570
Lunch Only M-F 11-3

Gerry has been training Ken & his wife Lisa for the past 3 weeks. Ken and Lisa have lost a combined weight of 42 Lbs!

Gerry’s Simple- Get Started Tips

1.) Define your goals. What are your goals? What would you ideally like to weigh for the rest of your life?

2.) Keep a food diary! You can’t manage what you don’t measure
( Ken and Lisa are eating between 1400-1700 calories a day broken up into 5-6 meals)

3.) Eat 5-6 small meals a day. Don’t skip breakfast!!
( On Ken and Lisa’s plan, they are getting 350-450 calories for breakfast, Lunch and Dinner with 125-150 calories for their snacks)

4.) Get a Grip! Don’t just do cardio. I recommend lifting light weights 3 times a week and doing a cardio workout 5-6 times a week

5.) Baby steps. Just get started lightly. Pick a cardio machine or two that you prefer at your gym ( treadmill, elliptical, or recumbent bike) and for the first day, do 10-12 minutes at an easy pace and do 15 minutes of weights concentrating on a full body workout…then slowly progress! Each day, add one minute to your cardio workout, so at the end of the week, you will be doing 14-17 minutes

6.) Clean out your pantry. Get rid of the junk and sugar filled, empty calorie foods. Start cooking at home and eat smaller portions

7.) Stop eating fast food. There are healthy choices everywhere.( Take a look at my healthy selections on Buckley’s menu)

8.) Read food labels and stay away from Saturated and Trans fats. Stay away from high sodium foods. Stick to whole grains, green veggies, fruits and lean meats. Also eat good fats with omega 3’s and 6’s such as natural almonds, fish, olive oil, flax oil, avacados, natural almond and peanut butters.

9.) Get going!! Big results and big weight loss starts with massive action! If you want to lose

20-50 lbs or more; you must learn structure and regain control( get a food journal for meals and total calories…break cravings for sugars, starches and empty calories)

5-19 lbs; refine your bad habits and shave 200-300 calories a day from your diet by eliminating white flour, white bread, sugar, pasta, potatoes s and refined sugar

10.) Get a buddy or a personal trainer. The ultimate way to get the body that you want is to have someone push you further than you would push yourself.

Good Luck! Now, put these tips into action and you are on your way to a healthier and happier lifestyle!!
l will be writing tips every week on the Buckley’s website and holding group and personal training sessions. Call for details. Gerry Finney (901)870-2072

What would Gerry Eat! (WWGE)

Here is a list of groceries. They can be found locally. The are mainly low fat, low sodium, and high fiber items with high protien counts. Gerry's Grocery List