2018 November

November 25, 2018

How is it some of us crave sugar & sweets while others crave wine & beer or salty & crunchy? I often tell our clients at Energy Fitness in Memphis that having wine is like having little bowls of sugar and that sugar is known to be as addictive as cocaine.

As a child I recall I didn’t have much restriction on sugar and how much candy or Hawaiian punch I could consume. What I do remember is that my grandmother Nellene which is almost 94 years old as of this post had a vegetable garden and always fixed lots of healthy meals. She was mindful of portion control and also walked 2 miles a day.

As a personal training studio owner and nutrition coach and someone that monitors my food choices carefully you may be interested in suggested behavior modifications that may benefit you or at least be worth considering.

I recently came up with a realization about my craving/addiction to sugar.

In my own controlled environment in which I purchase my own food from the grocery store I keep the foods away that I would tend to overindulge on like sugar. I don’t rely on willpower to stay on my choice way of eating called a diet.

When I go my in-laws or friends of in-laws houses for holidays or special events I tend to go crazy and can easily have half a chocolate pie & two brownies in one sitting (not kidding). This is a really big deal as 95% of the time I am gluten and dairy free so this breaks 2 of my food rules and really a third rule gluttony. Yes I exercise on overindulgent days but it barely makes a dent on burning calories I have consumed. I’m talking forgo dinner in lieu of pie and truffles and consuming upwards of 800 calories in sugar & fat.

Here’s my realization:   If I’m out of my safe zone and personal environment, at in-laws or friends of in-laws AND the food is all you can eat without me having to reach for my wallet then I stuff my face with more sugar than I possibly need to satisfy the craving. So my urge to NOT waste money on sugar and the whole process of reaching in my purse for my wallet and checking out overrides my desire to have the sugar in the first place.  For those that know me I do like my occasional planned doughnut outings at Gibson’s which is all the more reason not to have unplanned events.

Why do I do this? Why do YOU do this? It’s an addiction! Awareness is the first step to mindfulness. As soon as you are finished do you have shame or guilt? Do you say while or after you are consuming that “I’ll work it off later” or I’ll do better tomorrow”?

WHAT ARE YOUR TRIGGERS TO OVEREATING OR OVERINDULGING?

PONDER THIS SO YOU CAN FINALLY REACH YOUR GOAL WEIGHT, HAVE GREAT SKIN, SLEEP BETTER, AND FEEL BETTER.

  • If you are taking a dessert to a get-together take something you don’t personally.
  • Avoid going to the grocery store when hungry and stay away from specials. Be a mindful shopper.
  • If you do cave in and consume more than you intended at least go exercise or go for a walk.
  • If you did overindulge have some detox tea or warm lemon water.
  • Fruit is still sugar but still a better choice at parties than dessert and calorie laden options
  • If you Play then you must Pay is my motto…I immediately force myself to drink a mixture of L-glutamine and Chlorella (greens powder) which can help bring your body back to an alkaline environment. Sugar and meat are acidic. If you can’t stomach something that tastes like drinking fish tank water then try a capsule form for chlorella, spirulina or another green algae source.
  • Drink lots of water

So enough on the sugar I said wine and beer are some people’s addiction of choice and yes, it is an addiction just admit it albeit a different level for each person so here’s some thoughts of that subject.

When someone starts out drinking, he or she feels relaxed, confident, happy, sociable… The pleasurable effects of alcohol are undeniable. It makes it easy to forget about the negative effects: slowed reflexes, reduced coordination, warped thinking, poor judgement, impaired memory, impaired motor functions, and plenty more impairments.

These negative effects occur every single time one drinks, even a single beer. The more one drinks, the stronger these negative effects. (Those pleasurable effects will begin to fade quickly). Over time, the body becomes damaged from drinking… more damaged than you probably know.

It’s hard to stay healthy and have the energy to put forth the effort to look and feel your best when your body is trying to recover from overindulging from either sugar or alcohol.

We’re here to help you regardless of where you are on your
journey to better health and in a non-intimidating environment.

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87)

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hyponotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242

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

 


November 17, 2018

Lot’s of you reading this I’m sure have suffered from headaches on a regular or occasional basis. Don’t live with the pain or take an NSAID as that’s just putting a band-aid on it. Our massage therapists at Energy Fitness in Downtown Memphis can reduce or eliminate your shoulder or neck pain and headaches.  Think about how often you are hunkered over a desk or looking down at your smart device and what that can do to your neck muscles.

Every time I get a massage I have to find my happy place when the therapist is working on the anterior side of my upper body. I don’t enjoy getting this area worked but it’s worth it when it’s finished. After a massage my posture is more aligned and I’m more aware of not stressing those same muscles. Also, post massage is a great time to start focusing on strength training your posture muscles and keeping them stretched out.

Watch the video below to hear our massage therapist Drew Sherrod, LMT talk about what muscles need to be released to get relief.

Want to schedule with Drew Sherrod. LMT?
Click here to see the Healing Arts Services link for more info and how to contact him.

Interested in the services at Energy Fitness? 

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

Click here for a FREE consult (value $87)

We also have all natural spray tanning, hyponotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242

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

 


November 10, 2018

As a personal trainer and torturer of my clients and myself I am often guilty of not stressing the importance of consistent stretching. At Energy Fitness after all we can only squeeze in so much during our 30 minute strength training sessions. If alas our clients and YOU know the many aspects of flexibility you may be so be inclined to add  stretching to your daily routine of self-care.

Stretching often is an afterthought or something people only feel that is needed to be done occasionally when there is an ache or pain to be stretch out.

“I’m all for being efficient with tasks in order to be more productive but let’s face it you can’t grunt and force your muscles into submission in terms of flexibility and lengthening the muscle.”

Each of you are unique in how much range of motion you are capable of for different muscles. Stretching is not like doing a bicep curl and forcing one more rep out.

Bend your mind to rethink stretching.

Wise words from our Sensitive Sage, Reiki Master/Intuitive Healing Practitioner/Yoga Instuctor Diana Sullivan:

  • The breath is the remote control of the mind.
  • It takes 8-12 breaths for your body to finally relax and achieve the full stretch
  • Theta waves are proven to heal the mind and body, and the way to get the brain into that space is via the breath.
  • Science is now showing that long deep breathing with the head below the heart slows the adrenal response and can slow the symptoms of an oncoming panic attack. 
  • For the sufferer of neck or back pain, learning how to access this relaxation response may be used in the short term to cope with the pain or discomfort of an attack, by helping the relevant muscles relax.

Do it more mindfully!

  • Breathing rate increases with breath holding so instead TRY ‘taking a deep breath in before re-stretching’ to signal the body that you are about to stretch further.
  •  As you hold each stretch incorporate micro movements to by seeing how you can move your body by either rotating the hips, torso, pelvis or shoulders to get just a little more range of motion?
  • Change your breathing patterns during different phases of the stretching process to help your body and mind learn the essential relaxation.
  • The best way to achieve better stretch results is the teach your muscles to behave as you wish, and use the C–R (contract-relax) approach combined with a focus on breathing. This method works great for the hamstring lying on your back stretch in which case you would flex your quad for 5-10 seconds then relax and pull deeper into the stretch and exhale.

The side bending stretch pictured above is more than just stretching the sides and lats but it’s additionally allowing your obliques to be elongated helping your hips to have more movement. Imitate the picture and try tucking your pelvis, shifting your weight, lengthen your abdomen, push out your chest, rotate your shoulder, stand taller. All of these micro movements can allow you to deepen the stretch. Each time you do a new movement take a breath and then exhale. Now, look at the shoulder and hamstring picture. Can you see how tight my low back is? Focus will be to rotate the pelvis forward like I’m dumping water out of a bucket or rotating the sacrum upwards towards the ceiling.

Other stretch positions may suggest you to breathe out as you get into the position. Usually, this will be to empty the lungs momentarily to facilitate bending forward or twisting.

In today’s stressful world were all running around in the flight or fight stage much to often and for extended periods of time. Muscles that are pre-stressed for one reason or another are often the muscles of the neck and upper back in which case the stretches shown may help.

Together with stretching and strengthening exercises, improving the relaxation response forms a highly efficient, multi-stranded approach to increased overall health.

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87)

Click here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hypnotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com
Voicemail or Text 901-466-6242

Energy Fitness
552 South Main, Memphis, TN 38103


November 4, 2018

Did you know that there are over 50 ways you can lace your shoe to help with comfort and performance? From high arches to a wider foot; here at Energy Fitness downtown Memphis, we have hand selected a few options that can help with some fairly common complaints.

 TOE PAIN

To easily relieve pressure on the toe cap, the loop closest to the toe is connected diagonally to the eyelet at the shoe’s ankle so the front is easily adjustable with one quick tug.

  1. String the shoelace through one eyelet closest to the toe.
  2. Take that end and feed it through the opposite eyelet nearest the ankle.
  3. Using the other end, weave the lace across to the other eyelet near the toes.
  4. Continue to criss-cross the laces as usual.

The diagonal lace can be easily lifted to give toes more space.

WIDE FOOT

Here’s how to give your feet some extra breathing room.

  1. Begin lacing normally with a criss cross.
  2. Next, skip one or two eyelets on both sides.
  3. Continue to skip an eyelet as you move your way up the sneaker.

HIGH ARCHES

You’ll want to open up the middle of the shoe to give yourself a bit more wiggle room.  This lacing method relieves the mid-foot of pressure to help stabilize your feet for standing, walking and running.

  1. Lace shoe normally starting with a criss-cross.
  2. Keeping each lace on the same side of the shoe, skip an eyelet and weave into the eyelet above it.
  3. Continue to lace the top portion in a criss-cross until you reach the tongue.

RUNNERS LOOP 

For a truly comfortable instep, make a loop. This allows for a snug fit that will prevent the foot from sliding around inside of the shoe.

 

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87)

Click here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hypnotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242