2018 March

March 31, 2018

Whether you realize it or not, you have mantras–phrases that replay over and over again through your mind. This is also called ruminating or in the south we call it stewing and that’s typically related to getting more angry about something or for some holding it in. Mantras can be positive or negative, and they all have a huge impact on your behavior. The fact is, your thoughts become reality. Did you know that the average person is said to have 60,000 thoughts per day?

Today we’re specifically referring to food mantras and tips to help you create helpful mantras about your food that can help you make the right choices throughout your day.

There IS something you can do to not succumb to temptation when life gets stressful. I know it’s hard to stick to a nutrition plan when schedules get crazy, the kids won’t stop arguing, and then the car battery dies. Deciding ahead of time how you’re going to stay on track when those stressful times hit is crucial.

Think ahead to all barriers that may lie ahead:

  • Got a busy day ahead? Make a plan ahead of time.
  • Keep healthy snacks in your car or purse.
  • If you do have to stop and get food, go to a grocery store instead of a drive-thru. Get a piece of fruit or a healthier option. (If you need help figuring out which snacks we consider healthier, grab our PDF of 36 Healthier Quick Snacks here.)

Don’t get blindsided. Use the tips in the video to help you stay on track NO MATTER WHAT.

Having food mantras will also help combat the Compensation Effect that I talked about in the last post.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 24, 2018

Do you know or are you the guilty one when it comes to this principle? We’re talking about the phenomenon that happens when you have a really good workout, then “treat” yourself with a big piece of cake that night because “well, I had a good workout today… I can afford this.”

Sorry, but that’s just not the case. You can’t outwork a bad diet. And with every bite of that cake, you’re negating the amazing benefits of that awesome workout you did.

Now understand… with building muscle, your body does get more hungry (due to leptin receptors) and I’m not talking devouring a whole pizza or bag of chips hungry. This is where choosing the RIGHT foods is crucial.

Deciding ahead of time what you’re going to eat after your workout and even preparing it so it’s even easier to consume healthier foods that day. Don’t give in to the cravings.

One great way to decide what you’re going to eat ahead of time is to plan out your next day’s meals the night before. By writing it down (and bonus points for posting it where you and others in your household can see it for accountability) you’re that much more likely to actually follow through with it.

To make it even easier, grab a printable PDF food journal to write down your next day’s meals and snacks here:  Send me the Food Journal!

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 16, 2018

Mae Jensen, licensed massage therapist and Tonya Tittle of Energy Fitness (a personal training studio in downtown Memphis) partnered up to tell you how to do self-care massage and stretching for low back pain.

Oftentimes when the lower back feels achy, it’s actually “referral pain” and something else is the root cause. The truth is, 90% of lower back pain actually stems from the gluteus medius muscle.

Watch the video above for some massage and stretching techniques that can help you discover where the real pain is coming from and what to do about it. You can perform some of the massage techniques on your own with a foam roller, trigger point ball, or even a heating pad can help.

You will want to warm up the muscles first to get them ready for stretching. When you do perform a stretch, you want to feel a good stretch, but you don’t want it to hurt.

Once you’ve got the right position, start off by holding it for about 30 seconds and work your way up to holding it for 60 seconds. But if you want to truly lengthen the muscle, it will 6 weeks of holding the stretch for 3-5 minutes everyday.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 9, 2018

What is cortisol? When your body is under stress it releases a steroid hormone produced in the adrenal cortex.

Here’s the downside to increased cortisol:

  • causes your body to store fat in your abdomen
  • increases blood sugar as your body is struggling to adapt (not great if you’re trying to lose some fat or flatten your belly)
  • suppress the immune system
  • aid in the metabolism of fat, protein, and carbohydrates
  • prolonged stress can lead to wasting away of muscle

Check out the video below to see how cortisol and the last two hours of sleep are related along with a few tips:

Here are some other ways you can help reduce cortisol levels:

  • Omega-3 fatty acids (found in fish oil or flax oil)
  • Music therapy (I love the Pandora app and created a few anti-stress channels:  my go-to if I’m crazy stressed is Native American Flute Radio or Piano Sonata No. 14, yoga, vibration and others are Portishead, Sade, chill out radio; Some standards – Dean Martin, Frank Sinatra, & Sammy Davis, Jr., Glen Miller Orchestra radio, Harry Connick Jr., India Arie, jazz essentials, and Lana Del Rey).
  • Meditation:  our brain works overtime all the time… monkey brain…teach it to be still and content
  • Massage:  (it just so happens we have our very own massage therapist here at Energy Fitness!)
  • Black tea:  This one won’t work for those that don’t tolerate caffeine so this might actually stress you out.

Here are 4 of Tonya’s tricks to help you sleep better so you can get the
full benefit of those last two hours:

  1. Chamomile tea – relax with a nice hot cup and maybe a good book. 
  2. MyoCalm from Metagenics – this is a specialized formula that supplies bioavailable forms of calcium and magnesium that play a role in muscle contraction and relaxation.
  3. Stretch – get down on the floor and do some mild stretching right before bed. It helps with the transition into sleep.
  4. Find a great mattress – I’ve been loving my Sleep Number bed and discovering that what I think I have always liked (a hard mattress) isn’t what my body likes as my body is ever changing and sometimes my body likes 30%, 60% or 90% firmness. A handy sleep IQ app gives me a score to prove it along with how long it took me to get to sleep and if it was restful or not.

One big “No-No” before bed… checking email or social media. Don’t do it. Not only does the blue light emission affect your ability to fall asleep, but it can often raise your cortisol levels if you’re reading certain things. And let’s face it… there’s plenty on social media that can keep us up at night!

Bottom line… relax… be present… be in the moment.

Find what’s healthy and works for you and your waistline!

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Want to schedule a massage or a natural detox body wrap with Mae? Click here: I want to relax!

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training