2011 August

August 14, 2011

Can you do this an smile at the same time?

 

 

 

 

 

 

 

 

 

Couldn’t resist taking this picture to motivate and inspire at least one person to start weight training.

We have several clients that start with us here at Energy Fitness in Memphis Tennessee with back, neck or shoulder issues and can’t even pick up their own children.

After only a few months most clients forget they even had back pain and say they have so much more energy then they had before and can get up and down off the floor easier, go up stairs without totally being out of breath, and the list goes on…..

You may not think you need a personal trainer, however, if you give it a try you will be surprised at how much you learn.

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.


August 4, 2011

You asked for it… Many of our clients don’t know what to do when they have to miss their sessions and begged us to do a blog post of what exercises they can do while away.

If you’ll be away from the gym on vacation or just travel a lot this can be the perfect opportunity to get stronger and stay in shape until you return. We have created a workout just for you! This workout will help you get cut or stay cut while you’re away. You won’t need any weights or equipment, just an open space in your hotel room or early in the morning on the beach or a new city.

Let us answer the question before you ask it. HOW MANY REPS DO I PERFORM OF EACH EXERCISE? Well, that’s a tricky question. Here’s a somewhat simple explanation. Just remember….If you do the same thing all the time don’t expect different results. In other words, No two workouts should be the same. Mix it up by going for time intervals, maximum reps, plyometrics, order of exercises, pumping, holding, etc….

Short on time? Do 1 leg exercise, 1 upper body exercise, 1 ab and 1 stretching exercise.

Cardio Workout – do as a stand alone on non weight training days or incorporate as part of your strength training workout.

Floor Runs – do as a warm up for 50 to 100 each side (that’s 100 to 200 for those of you who think that I am always tricking you with the numbers)

Start Finish

Floor runs startFloor runs start

Chest Workout & gets some back muscles also (the Lats)

Spiderman Push-Ups – a client Love/Hate exercise. These can be done many different ways, stationary, bouncing with or without a clap (plyometrics), dynamic (moving across floor), or negative (going down super slow then getting back up into position without actually doing push up)

Start Moving Other Side

Spiderman push up startSpiderman push up movingSpiderman push up other side

Back T-Row – this can be done as pictured as well as many other ways such as follows: in a plank position on the floor, over a stability ball, face down on an incline bench, I recently have been having clients do this move combined with a spiderman push-up across the floor with a 20 to 45 pound weight, etc…)

Start Finish

T-row startT-row finish

Shoulders

Shoulder Push Ups Easy – this can be done on the floor as pictured and the following variations as well depending on your strength: on the floor with 1 leg up (pictured below), on stability ball with both feet flat on ball, feet on a stair/couch/bed, bench, feet up the wall, or even with someone holding your ankles if you are strong enough.

Start Finish
Shoulder push ups easy startShoulder push ups easy finish

Shoulder Push Ups One Leg
Start Finish
Shoulder push ups- 1 leg up start Shoulder push ups - 1 leg up finish

Arms

Tricep Push Ups Level 1 -YOU MUST PUSH YOUR ELBOWS IN TOWARD THE BODY. For those of you not strong enough to go to a 90 degree angle with your elbows then stick your butt up i the air a little. This is also great for the core. For variations try holding a the bottom for 5 to 20 seconds or do each rep with a pump.
Start Finish

Tricep puch ups- Level 1 Start Tricep push ups- Level 1 finish

Tricep Push Ups Level 2this can also be done on push up handles or a medicine call with handles. It can also be done with the feet together.
Start Finish
Tricep push ups- Level 2 start Tricep push ups- Level 2 finish

Legs

Jump Squats – what a great exercise to do without equipment. This can be done stationary (staying in one place), dynamic (moving across or in different directions). If you are doing outside then try jumping off a curb and back onto a flat surface, or try jumping on a stair (hold a side rail in a hotel stairway if inside)
Start Jump
Jump squats startJump squats jump

Bench Lungethis can be done holding a chair or other stationary object for balance and might make you get a larger range of motion. To make it harder, add a jump to it (plyometrics), pump with every rep, or hold in the down position for 5 to 15 seconds.
Start Finish
Bench lunge start Bench lunge finish

Abs

1 Leg Up Crunchcan be done lying as pictured below or make it harder and balance on your butt while the bottom leg if hovering just above the floor.
Start Finish
1 leg up crucnch start 1 leg up crunch finish

Double Crunch
Start Finish
Double crunch start Double crunch finish

Side Double Crunch
Start Finish
Side double crunch start Side double crunch finish

Some Cardio

Burpiethis can be done as cardio alone or as a combination exercise with the following exercise(s) added to it: push up, t-row, jump squat, jumping jack. Get crazy with it!
Start Floor Position Finish Plank Position
Mountain pose- Burpie start floor Mountain pose- Burpie plank position

Stretches

Downward Dog One Leg Up – hold for 20 to 60 seconds each stretch.
Downward dog 1 leg up

Hip/Butt Cross Leg
Hip & butt cross leg

Tabletop – excellent for people with poor posture
Table top

Chest/Shoulder Behind Back Stretch – excellent for people with poor posture
Chest &shoulder behind back

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.

 


August 4, 2011

Need help finding healthy recipes for your lifestyle? We’ve decided to let you in on some of Tonya’s recipes secrets!

So we have an idea to help many of you learn how to eat healthy by visual presentation of foods Tonya and her family and to eat to stay trim and heart healthy. We would love to hear your feed back on if and how this helps you.

Feel like you are too busy to eat healthy? Tonya knows what busy is. It’s hard to run a business, raise 2 boys under the age of 6, be a good wife, clean house, and make time for herself but you just have to make it a lifestyle. So no excuses!!!!

Check back soon for more posts. Tonya says “I feel like i am always taking pictures with my phone and can’t seem to post them fast enough”. We post a lot on our facebook page. click here to like us on facebook.

Juiced Banana Orange Popsicle

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Juice oranges and bananas using a juicer or food processor.

Homemade Buckwheat and Brown Rice Waffles

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-Buckwheat flour (from Whole Foods)

-Organic brown rice flour (from Whole Foods)

-Home waffle maker machine

-Vanilla soy milk

-1 egg

-Baking soda

Healthy “Chicken Dog” Stir Fry

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-Chicken breakfast links (from Whole Foods)

-Bell pepper

-Squash

-Zucchini

-Cherry tomatoes

-Avacado

-Avacado oil

Craving Something Crunchy?

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-Tera Chips

-Sweet Potato & Beet Chips (Walmart)

-Hummus (great source of protein)

What does a trainer’s 5 year old son eat?

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-Raw bell pepper

-Organic chicken breakfast link (cooked, but cold)

-Hummus

-Cherry tomatoes

-Raw carrots

-Terra Chips (Sweet potato and beets)

Acceptable Trail Mix (Only 80 grams of sodium!)

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Tonya’s Favorite No-Sugar Cereal

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-I use this in many of my recipes, such as waffles, pancakes, crispy rice treats, trail mix with unsalted cashews, almonds, raisins and agave and nectar, and of course just plain with soy milk and a side of sunflower nut butter

Snacks for Carb Lovers….

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These are available at most grocery stores and are a healthier choice than traditional high fat chips and trail mix. If you simply must have processed carbs, then reach for these. I personally do not eat these snacks as I avoid wheat and gluten.

Dinner for Kids….Eaten Cold with Babysitter

BBQ Ground Turkey and Veggies

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-Beets

-Raw Peppers

-Zucchini

-Brown rice tortilla chips

*This meal was supposed to be a wrap but when I reached for the tortilla in the package, it was broken in many pieces so I just cooked in a pan sprayed with olive oil.

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.