2019 March

March 31, 2019

As a personal trainer and nutrition coach at Energy Fitness, a boutique Personal Training Studio located downtown Memphis since 2002 we have helped thousands of people with our food guidance suggestions.

After all, it’s part of our mission to empower individuals and our clients with scientific and inspirational information to help you make better decisions about what you put in your mouth every few hours to positively fuel and help you to achieve your best body.

How often do you decide to do a cleanse or diet makeover? seasonally ? monthly? annually? never?

As you are contemplating or ready to improve your diet or considering a cleanse/detox?

Think of your body as a race horse or a finely tuned machine in which you listen to the signals or your body or at minimum teach yourself either by weighing and measuring your portions or eyeballing proper portion sizes for your snacks and meals (if you lack the hormone that tells you when you are full and to stop eating) so you can perform your best.

Why you consider a CLEANSE or making healthier choices

  • allows your body a chance to “reset” itself by cutting out many heavy pro-inflammatory dietary choices
  • reset your food cravings
  • settle your digestion
  • eliminate toxins
  • jump-start weight loss
  • uncover food sensitivities
  • improve sleep
  • improve mood
  • break out of a food rut and learn some new meals
  • improve skin
  • you may experience flu like symptoms – as you cleanse all the toxins in your tissue enter your bloodstream and can make you feel sick. Stay the course and avoid cravings as they will pass.

Did you know?

  • Cells lining your gut are the shortest-lived in the whole body aside from blood cells
  • Fat cells turnover every 8 years (replaced 10% rate per year in adults)
  • Heart cells are replaced at a reducing rate as we age. At age 25, about 1% of cells are replaced every year. Replacement slows gradually to about 0.5% at age 70. Even in people who have lived a very long life, less than half of the heart cells have bee replaced. Those that aren’t replaced have been there since birth.
  • Neurons in the cerebral cortex (brain) are never replaced. There are no neurons added to your cerebral cortex after birth. Any cerebral cortex neurons that die are not replaced.
  • Your LIVER…while your muscle is your primary fat-burning tissue, your liver is your master fat-burning organ and a filter for other body processes. Knowing this, it makes good sense to adopt detoxification and other habits that promote healthy liver function. (think…back off or eliminate alcohol consumption or at least try and negate with milk thistle tea or supplements such as listed below.
  • How toxic are YOU? Here’s a great tool we use with our clients.  Metagenics How Toxic Are You QUIZ-PDF link
  •  Silyamarin @$24+tx & shipping 
  •  Clear Change 30 day daily supplement packets for @$59
  • 10 Day Clear Change 10 detox @$122

Google or check out this link to see the rate at which different cells in your body turnover. http://book.bionumbers.org/how-quickly-do-different-cells-in-the-body-replace-themselves/


 

Interested in the services at Energy Fitness? 

Click here for a FREE consult for our personal training or nutrition coaching services (value $87) or give us a call at 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts & Sound Healing Therapy). We also have all natural spray tanning, facials & KT taping. 

WANT TO CHECK OUT OR PURCHASE ENERGY FITNESS MEAL PLANS
FROM $3.99-$19.99  CLICK HERE: MEAL PLANS


March 17, 2019

Energy Fitness, downtown Memphis, offers a variety of healing arts …

Everyone feels anxious, nervous, or uncomfortably edgy sometimes and we all have to find a method of release for this energy flow and drumming is one of our suggestions in this blog post. Having a calming spirit can be achieved by noticing the imbalances in your body and mind, then bringing them back into balance through changing any patterns of thoughts and actions that are thwarting a calm existence.

Did you know that Drumming Reduces Tension, Lowers Blood Pressure, Reduces Anxiety and Stress?

Energy Fitness’ Reiki Master/Healing Arts Practitioner talks about the healing benefits of a drum. (FYI…After Diana has used her own drum on me in sessions twice I had to go and buy my own and the drum pictured is mine which was only $35 at the Drum Shop in Memphis. Tonya, Owner, Reiki Level 2, Energy Fitness)

Drumming Helps Control Chronic Pain

Chronic pain has a progressively draining effect on the quality of life. Researchers suggest that drumming serves as a distraction from pain and grief. Drumming promotes the production of endorphins and endogenous opiates, the bodies own morphine-like painkillers, and can thereby help in the control of pain.

Drumming Boosts the Immune System

A recent medical research study indicates that drumming circles boost the immune system. Led by renowned cancer expert Barry Bittman, MD, the study demonstrates that group drumming actually increases cancer-killing cells, which help the body combat cancer as well as other viruses, including AIDS. According to Dr. Bittman, “Group drumming tunes our biology, orchestrates our immunity, and enables healing to begin.”

Many shamanic cultures place great emphasis on drumming, for the drum unites masculine and feminine energies, generating the force that weaves the web of life. Drumming cultivates life force energy in the lower energy centers of the body, which is then stored in the area of the solar plexus. This energy can then be directed back to the higher chakras or toward healing and creative endeavors. Focusing your attention on the individual chakras while drumming, you may experience each energy center becoming active, balanced, and aligned with the other chakras.

Coming soon…Be sure to catch our post on Sound Therapy regarding healing at different frequencies and notes of different popular songs that may help to align your chakras.

Drum on for better health!

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing). We also have all natural spray tanning, facials & KT taping). Diana Sullivan offers drum therapy as part of a Reiki session as well as Drew Sherrod as part of a massage, sound healing or Reiki session.


 

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87) or give us a call at 901-466-6242

WANT TO CHECK OUT OR PURCHASE ENERGY FITNESS MEAL PLANS
FROM $3.99-$19.99  CLICK HERE: MEAL PLANS


March 10, 2019

Do you have neck and/or shoulder pain? Here at Energy Fitness, downtown Memphis, so many of our personal training and massage therapy clients come in with pain in which we have to both work around and create ways to improve mobility and stability to areas of their body to improve posture as well as increase well being.

I, Tonya Tittle have been personal training clients for over 16 years at Energy Fitnesss. We have several clients that are charter clients and we often mention to each other that we find it interesting how the workout programs we deliver to them have changed over the years based on their body needs.

As we age (sorry…it happens even at a cellular level), it’s pretty impossible to be completely unaware of the benefits of increased recovery time post workouts and the need to stretch or focus on getting stronger on specific muscle groups on the posterior side of your body. This can aid in decreased soreness after a workout, a decreased risk of injury, and better flexibility to name a few.

  • Strengthening your weak muscles can help create proper muscle recruitment [meaning making sure you’re using the right muscles and the right types of muscles at the right time]. We see many clients doing a push-up and the shoulders are taking over all the work.
  • Working on recruiting the right muscles and in the right order will help minimize any muscle imbalances.
  • Working to improve aches and pains by strengthening your muscle imbalances can decrease overuse injuries, inflexibility, and other problem areas.

In this post, we offer you 2 exercises that could potentially ease pain
and improve posture. Our clients really can feel the
difference and improvement as they get more proficient at them.

Scapular Push-Ups strengthen the muscles around the scapula, the technical term for the shoulder blades. The specific muscle that you strengthen when you perform Scapula Push-Ups is the serratus anterior. It connects between the ribs, underneath the scapula itself, and its main function is to keep the shoulder blades pressed against the upper back. When you strengthen it, you promote normal scapula motion and improve shoulder mobility which can help ease neck and shoulder pain.

Check out the video below!

Try modified (on knees) at first and then progress to elbows and toes plank. If so inclined and you need an extra challenge after mastering these then grab a weight plate and very carefully perform reps with plate on upper back.

How many should you do? Depends on your fitness level and posture needs.

Try 2-3 sets of 10-25 reps or go for time and build time up to 20-30 seconds per set.

Shoulder mobility with head up or down. I show 2 different versions of this exercise in case someone has intense shoulder pain and can’t do the first one in the video.

Think “bring shoulder blades together and back into their pockets”

Try 10-15 reps of each or both exercises for 2-3 sets of each.


 

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87) or give us a call at 901-466-6242

WANT TO CHECK OUT OR PURCHASE ENERGY FITNESS MEAL PLANS
FROM $3.99-$19.99  CLICK HERE: MEAL PLANS

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing). We also have all natural spray tanning, facials & KT taping). Staff bio links and contact information on this page and the services they offer.


March 3, 2019

As a personal trainer at Energy Fitness in Downtown Memphis and always striving to achieve optimal health for both myself and our personal training and healing arts clients we wanted to inform you about Alkaline water. Alkaline water may alleviate symptoms of various conditions and help restore health and vitality. After doing some research on alkaline filters, having a lengthy conversation with a filter company owner and using the filter I am loving the benefits of my new health aid which also helps me with digestion.

Alkaline defined in basic terms is being in a non-acidic environment (base).
An acidic environment is more prone to cancer, illness and diseases.

When your body fluids contain too much acid, it’s known as acidosis. Acidosis occurs when your kidneys and lungs can‘t keep your body’s pH in balance. … A lower pH means that your blood is more acidic, while a higher pH means that your blood is more basic. The pH of your blood should be around 7.4.

How can I test my pH levels?

Just head to your local drugstore or online retailer and pick up a pack of pH teststrips. Urine strips tend to be more accurate. There are additionally strips or rolls that you can tear off amount needed to test via your saliva.  You can test your pH levels often throughout the day, but try to do so at the same time each morning, as your body will be more acidic the earlier you measure. The goal is to get your morning urine pH between 6.5 and 7.5.

Where do you get it?

Alkaline water can be bought in many grocery or health food stores. It can also be found in plastic bottles and the drawback to that is mostly you are subjecting yourself to more plastics which can mess with your hormones. Now it makes sense to me why I always loved the taste of Voss water in glass bottles.

Ways to consume more alkaline water:

  • Make your own at home. Even though lemon and lime juices are acidic, they contain minerals that can change the composition of water. Adding a squeeze of lemon or lime to a glass of water can make your water more alkaline.
  • Purchase a molecular hydrogen machine for your home (a much larger investment @$3k initially plus filters)
  • Purchase a the one I bought for about $30 that lasts 3 months and 750 refills cartridge that you can put in any refillable water bottle and adds calcium, magnesium and potassium as it filters. The company has had such great response they are currently back ordered and repackaging with a more informative design for the consumer. https://go-filtr.com/ (also available on amazon)

Is it safe?

The issue that many health professionals have with alkaline water isn’t its safety, but rather the health claims that are made about it. There isn’t enough scientific evidence to support the use of alkaline water as a treatment for any health condition. Food components that leave an acidic ash include protein, phosphate and sulfur, while alkaline components include calcium, magnesium and potassium. By choosing more alkaline foods, you should be able to “alkalize” your body and improve health.

 

 

Don’t want to study the info-graphic? Certain food groups are considered acidic, alkaline or neutral:

  • Acidic: Meat, poultry, fish, dairy, eggs, grains and alcohol.
  • Neutral: Natural fats, starches and sugars.
  • Alkaline: Fruits, nuts, legumes and vegetables.

What Are the Health Benefits of Alkaline Water?

  • may alleviate symptoms of various conditions and help restore health and vitality
  • boost immunity and may help neutralize the acidity in your body, which is caused by poor diet, stress and environmental toxins
  • contain various minerals like magnesium and calcium
  • slow the aging process
  • Mineralized Alkaline Water Contains Powerful Antioxidants (Antioxidants are powerful bodies that fight free radicals that can potentially harm the immune system)
  • Alkaline water has a smaller molecular content, allowing it to be more easily absorbed by the body which can lead to better hydration (great news for athletes wanting optimal performance and recovery)
  • reduction of acid reflux
  • remove micro-plastics, fluoride, chlorine, rust, sediments, bacteria, parasites, herbicides, pharmaceuticals, industrial chemicals, trihalomethanes, heavy metals, organic chemicals, particulates, odors and tastes

To your health!!


 

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87) or give us a call at 901-466-6242

WANT TO CHECK OUT OR PURCHASE ENERGY FITNESS MEAL PLANS
FROM $3.99-$19.99  CLICK HERE: MEAL PLANS

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.

WHY TAKE TONYA’S ADVICE?

Below are a couple of Tonya’s certifications that compliment her Master Degree in exercise science and ACSM Certified Exercise Physiologist and over 25 years experience in the fitness industry.

  

 

 


March 1, 2019

Here at Energy Fitness, Downtown Memphis we want to see you reach your goals! Tonya has put together a six day meal plan bundle that is sure to give you results, and not only that, she was kind enough to gather some of the items for you!

Besides being told what you need to eat day by day there are many items included in a kit plus a grocery list on a card for the remaining items that you can take with you to the store. This is meal planing made simple. We did this because often giving food guidance in terms of not only the types of food and portion sizes meal timing is a very critical aspect of nourishing your body and knowing when and how to pair foods. Tonya took into considering food combining and glycemic index, fiber, protein, fat and more nutrition science.

WHAT’S INCLUDED (*Limited Supply* ONLY 4 LEFT!)

  • 1 lb. Vegan Protein for breakfast shakes
  • 6 VEGA snack bars for your afternoon snack
  • 2 cartons Pacific Creamy Tomato Soup
  • 2 pouches Bumble Bee Light Tuna
  • 3 pouches 0% Fat Salad Dressing
  • 3 snack size pouches of Almonds
  • 2 Skinny Pop
  • 1 tape measure to track your results
  • 1 water cup
  • 1 Stretching Strap with institutional card
  • 6 now detox tea bags
  • Grocery List
  • Meal plan

The GET SERIOUS SIX DAY MEAL PLAN is only $85.00 plus tax.

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