2012 August

August 22, 2012

Do you love coffee?

Let me start out by saying that as a trainer with over 20 years of experience and my own professional opinion on caffeine that I advise my clients against consuming it if they really want to reach their goals.  I will not go into long detail on why.  I may do a separate blog post on that later.  Even though my way is to will individuals away from caffeine I like learning and sharing new scientific research.

If you are like most Americans then the answer is a resounding YES!

Did you know that over 50% of Americans drink three to four cups a day – totaling over 330 million cups of coffee consumed every… single… day!

We all someone that has that zombie-eye tired look that shows they are in need of something to pep them up. Coffee keeps them awake and clears the mental fog they might experience after waking up.  But now a new wave of research is giving us even more reasons to consider drinking coffee (even if it’s decaf).

Whip diabetes into shape: That’s right, it turns out that drinking at least 3 cups of coffee a day can help reduce the risk of type-2 diabetes. For example, one study found that every additional cup of coffee per day you drink lowers the risk of diabetes by 5 – 10%. [1] And a recent 2011 study in the journal Nutrition, Metabolism and Cardiovascular Disease found that drinking coffee regularly can reduce the risk of type-2 diabetes by up to a whopping 67%! [2]

Fight the war against cancer: For men, coffee brings great news. In a study from the Journal of the National Cancer Institute, researchers found that men who drank over 6 cups of coffee a day lowered their risk of prostate cancer by 18% – and their risk of lethal prostate cancer by a big 40%. [3] There’s good news for women too… Breast Cancer Research reported in May 2011 that postmenopausal women who drink at least 5 cups of coffee a day lower their risk of breast cancer by 57%! [4]

Keep your heart happy: These days you hear a lot of talk about how inflammation is bad for the heart and how you need to boost your HDL (“good”) cholesterol. Well, guess what? A study in the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that coffee addresses each of these concerns. It reduces arterial inflammation, boosts HDL cholesterol and can even decrease the presence of coronary calcification. [5]

Boost your brainpower: You already know that coffee can help you concentrate better and keep you focused and alert. But did you know that drinking 5 cups or more a day can reduce your risk of Parkinson’s disease by up to 60%? [6] Better yet, in animal model studies, drinking the equivalent of 5 cups of coffee daily began to REVERSE the damage to the brain created by Alzheimer’s disease in as little as 5 weeks. [7]

These are just a few of the health benefits both caffeinated and decaffeinated coffee offer. There’s even more research that suggests it can also help protect your DNA, kidneys, and liver.

Bet you didn’t know all that about your morning cup of joe! But now you know…

Oh and before you go out and drink tons of coffee, remember that calories still matter – so if you can, drink your coffee black, or with just a splash of creamer. No point in using the health benefits as an excuse to needlessly drink tons of sugar that will only contribute to your waistline. =)

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[1] Zhang Y, Lee ET, Cowan LD, Fabsitz RR, Howard BV. Coffee consumption and the incidence of type 2 diabetes in men and women with normal glucose tolerance: The Strong Heart Study. Nutr Metab Cardiovasc Dis. 2011 Jun;21(6):418-23.

[2] Huxley R, Lee CM, Barzi F, et al. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med. 2009 Dec 14;169(22):2053-63.

[3] Wilson KM, Kasperzyk JL, Rider JR. Coffee consumption and prostate cancer risk and progression in the health professionals follow-up study. J Natl Cancer Inst. 2011 Jun 8;103(11):876-84.

[4] Li J, Seibold P, Chang-Claude J. Coffee consumption modifies risk of estrogen-receptor negative breast cancer. Breast Cancer Res. 2011 May 14;13(3):R49.

[5] van Woudenbergh GJ, Vliegenthart R, van Rooij FJ, et al. Coffee consumption and coronary calcification: the Rotterdam Coronary Calcification Study. Arterioscler Thromb Vasc Biol. 2008 May;28(5):1018-23.

[6] Hu G, Bidel S, Jousilahti P, Antikainen R, Tuomilehto J. Coffee and tea consumption and the risk of Parkinson’s disease. Mov Disord. 2007 Nov 15;22(15):2242-48.

[7] Arendash GW, Cao C. Caffeine and coffee as therapeutics against Alzheimer’s disease. J Alzheimers Dis. 2010;20 Suppl 1:S117-26.


August 1, 2012

Energy Fitness personal trainer Tonya Tittle of Memphis Tennessee likes to write down her on the road workouts so she can share with you. Next time you are traveling somewhere that will not have any fitness equipment bring a jump rope, elastic band with handles, a towel to kneel or lie on and of course exercise shoes.

On the Road or at Home Workout with Minimal Equipment

Set up a circuit for yourself and have this sheet of paper so you can cross off your accomplishments as you go through the workout. Many times just having a written plan will keep you from weaseling out of the things you don’t like to do but need to!

Jump Rope 200
Jumping Jacks 50
Step Ups (find a step or a big rock outside that is level on top, or just use a step inside either in a house or a stairwell in a hotel) do 20 reps each leg
Lunges 40 each leg  walking across (do 20 reps if you are not used to doing lunges – as you may want to walk the next day)
Outer Thigh – in a seated position with your legs straight try to balance on your but with the band on the outside of both feet- do pulse outs for 100 reps
Squats – step on the band with feet wider than shoulder width apart holding handles up on shoulders (use 2 bands for more resistance) Do 20-30 reps
Sprints in grass or on road 1 min (go 30 seconds out then turn and come back to your workout spot)

Repeat the above 1 to 2 times for maximum results.

STRETCH... hold each stretch for 30 seconds or hold a particular stretch for 3 minutes if you really want to lengthen the muscle and release the fascia covering the muscle(s).

Ready to get fit BUT  NEED THE ACCOUNTABILITY AND EXPERTISE OF A TRAINER?  Lose weight, feel better and get toned by calling Energy Fitness today 901-466-6242 or Register here for a Free Consult (value $87) to see how you can get results with our Proven Energize Method of 30 minute personal training session, customized meal plans, nutritional supplements can work for YOU.

Energy Fitness is a small personal training studio located Downtown Memphis with expert personal trainers ready to help you reach your goals.

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

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