2011 February

February 28, 2011

to not make excuses!!

Returned home from Dallas on Friday afternoon. I attended a sales meeting all week arriving on a Sunday. Not only am I tired from traveling most of the first two months of this year but I can’t get into any rhythm.

I’m still only down about 11 lbs. I do work out on the road with strength training and cardio, but the constant eating out along with the wine and occasional beer are preventing any further weight loss.

That’s about to change as I’m almost finished with all lengthy out of town travel – just my normal two one or two days on the road during the week.

Tonya and I will be enjoying a highly anticipated five day trip to Park City Utah in less than two weeks for some snow skiing, bobsledding, massages and just relaxing…without the kids!! We ARE so excited! And no I don’t expect to lose weight on the trip!

So that’s about it for now- not much to report other than to say that I’ve maintained my original weight loss and still feel like losing my goal of 20lbs by April 23rd is doable.

Mark Tittle

2/27/2011

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February 26, 2011

Downtown Memphis’ Center City Commission made this great video that would be great to show visitors about how great it is to live, work and play downtown.

click here to see the video:

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February 19, 2011

Hi, this is Tonya Tittle of Energy Fitness here in Memphis Tennessee. Did you know I was voted one of Memphis’ Best Personal Trainers in 2010. With that being said you should take this information seriously and take control of your health so you can be the best you can be also.

Are those nutrition labels confusing to you?

Well, you aren’t the only one. If you have never been taught then how in the world should you expect to know how to make sense of all those numbers.

THE SCIENCE

A CALORIE (also known as a kilocalorie) is a unit of energy. We get the majority of our calories (energy) from the following sources: carbohydrates, protein, and fat. Calories are measured in grams of each of the sources. (Alcohol is about 7 calories per gram and is empty calories that just turn to sugar and then fat if you don’t burn it off or have a slow metabolism.)

1 gram of either protein or carbohydrate equals 4 calories. If a food has 20 grams of protein then multiply by 4. That’s 80 calories of protein.

1 gram of fat is 9 calories per gram. If a food has 7 grams of fat then multiply by 9. That’s 63 grams of fat.

fyi: 1 pound = 3500 calories

Usually I recommend most of my clients and those wanted to shed some pounds or create a lean body follow a diet consisting of 15% fat, 35% protein, and 50% carbohydrates.

Women – to lose 1 to 2 lbs per week you should eat 1300 calories a day. Women – trying to maintain a healthy weight can usually have about 1500 calories per day unless you are very active and have lots of lean muscle tissue – then you can eat more.

1300 calories x 15% FAT =195 calories (to calculate grams of fat per day take 195 and divide by 9) about 22 grams

1300 calories x 35% PROTEIN =455 calories (to calculate grams of protein per day take 455 and divide by 4) about 114 grams

1300 calories x 50% CARBS = 650 calories (to calculate grams of protein per day take 650 and divide by 4) about 163 grams

Men – to lose 1 to 2 lbs per week you should eat 1500 calories a day. Men – trying to maintain a healthy weight can usually have about 1700 to 2000 calories per day unless you are very active and have lots of lean muscle tissue – then you can eat more.

1500 calories x 15% FAT =225 calories (to calculate grams of fat per day take 195 and divide by 9) about 25 grams

1500 calories x 35% PROTEIN =525 calories (to calculate grams of protein per day take 455 and divide by 4) about 131 grams

1500 calories x 50% CARBS = 750 calories (to calculate grams of protein per day take 650 and divide by 4) about 188 grams

Quotes to remember….

“If I have a tablespoon of typical restaurant salad dressing or most salad dressings that are not low fat…then holy cow… I just had 14 grams of fat and that’s over half my fat intake for the whole day”

“If I have 1 whole egg and 4 egg whites (egg yolk has 3 grams and white has 3 grams) that gives me 18 grams of protein and only 4 grams of fat (yolk = 4 grams fat) that’s pretty good.”

“The nutrition label percentage of daily calories is based on a 2000 calorie diet so I can’t just look at the % I have to look at grams and calories.”

I hope this information proves helpful. If you have any questions just comment to this post and I would be happy to answer as someone else may have the same question.

To your success – Tonya Tittle

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February 9, 2011

And Im still down about 10 lbs.

Not great but does fall within the “normal” weight loss limits of about 2lbs per week. The

next week or so will be critical to reaching my goal of losing 20 lbs. in about 15 weeks.

Ive got about 10 weeks left to lose another 10 lbs. A pound a week is very doable- Ive just go to do it!

BTW- As Ive previously mentioned, Im compulsive about weighing myself. Good trainers, like my wife Tonya, will tell you not to weigh or perhaps only weigh once per week. They will tell you that one should really simply pay attention to how their clothes fit etc. Thats really good advice!- my jeans are beginning to hang on me now even as the scale is not moving!! I think Im still losing

fat weight but perhaps have regained some water….that would make sense, yes?

A quick story: A week ago Sunday was communion at church ( I didnt know this in advance).

Wafers and grape juice are not

on my list of allowable foods but I would normally make an exception. However, on this day I was also planning to skip luch as part of a pre-planned Fast. So I found myself in an awkward situation. I could either skip

communion and stay seated, as Tonya suggested, or I could participate and fake it.

Sorry but…I faked it! Yes- I stuck the soggy wafer in my suit pocket; I dont think anyone but maybe one guy in the choir saw me miss my mouth…

I quickly slid up to the Alter to say a prayer of forgiveness and to ask for some understanding; something along the lines of the body/temple theme.

It seems that Anything and Everything that could possibly derail my plan to lose this darn weight has occured so far. Huge amounts of travel, sick kids, snow days etc.

But I have made BIG efforts to stay focused and squeeze in my exercise daily. Having the scheduled

sessions at Energy Fitness twice per week with Tonya has been invaluable.

It keeps me moving and prevents the “excusitis” I tend to get when feeling lazy.

Additionally, I like to feel mildly sore and leave it to my wife and her wacky exercises to put the “SORE” on ya… I did say “mildly sore” Tonya….not the OMG I cant get out of the

dang bed sore!

OK bye for now. Wish me luck and good choices!!

Mark Tittle

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

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