2019 June

June 28, 2019

Countless times at Energy Fitness in Memphis our personal trainers have heard clients or prospective clients say “I want toned arms or I want sculpted shoulders”. With the Memphis heat or anywhere it gets pretty hot and humid having less clothing around the armpits can be appealing to avoid embarrassing arm pit sweat marks.

Here’s three shoulder exercises of different levels that you can start with a program or add
to
your existing program.

Shoulders respond very quickly to weight/resistance training and can be motivating to continue.  Aim for 2-3 sets of 10-12 reps for dumbbell exercises pictured and mix it up sometimes with heavier weights with 4-8 reps (with good form only). For the shoulder push ups go for as many as you can. We usually have our clients try for 10-25 reps.

If you have frozen shoulder or rotator cuff issues you may consider physical therapy or different exercises to increase your range of motion before starting these. Massage therapy may even be an option for helping your shoulder issues.

TIP: A word about your pelvis! If you have a tendency to have a big arch in your lower back we suggest you perform the shoulder press and t-rotation exercises sitting with either your feet out far in front of you or place your legs on the bench or floor straight out to get the curve / anterior tilt out of your pelvis.

Shoulder Push Ups Level 1

This is a great exercise if you don’t have access to other forms of resistance. Figure out where your head needs to be to best serve your posture and shoulders. Keep your elbows in more towards your body to protect your shoulder joint as well as try and push your shoulders towards your feet whilst pushing your body up as this will help keep your shoulder blades in your pockets.

 

 

 

Both Feet on Ground (depending on your flexibility your legs may be bent much more of less than mine)

 

 

 

1 Leg Up (work on balance and flexibility while working those shoulders)

 

 

Shoulder Push Ups Level 2

 

 

 

 

 

Shoulder Push Ups Level 3

 

 

 

 

 

 

 

Shoulder Press – two different variations (the one on left you get core work twisting to each side and balance if you sit on a stability ball).

 

 

 

 

 

 

Shoulder T-Rotations – this one is great for posture as well as you have to work to stabilize the shoulder blades and keep them in their pockets. 

 

 

 

 

 

keep your elbows from dipping down as you get fatigued and really pull with the back body between the shoulder blades to the open arm position.

BREATHE!!!

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start or need to get out of the gym rut?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

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. 

 


June 22, 2019

Our healing arts practitioner/Reiki Master Diana Sullivan here at Energy Fitness in downtown Memphis can help you choose which healing tool to use to fill or clear your space with the energy you desire. Just as it’s important to cleanse your own body and internal head space it’s just as important to keep energy flowing through your home, business and environment. How many of you can feel the energy of a space?

Have you ever walked into a bubbly party and could just feel the excitement of the room? On the opposite spectrum think about the times you have been around a negative or ill person that just always complains and is very unhappy. The energy is quit different and a bit heavy and can feel like it just latches on to you and starts sucking the life out of you.

Some people are like magnets for attracting negative energy? Sensitive people tend to pick up the energy of and space and others which is why extra protection may be needed and smudging may be helpful. There is more than one way to clear a space. Check out blog posts for an article we wrote about drumming/percussion therapy for moving energy. This article is aiming to  inform you of smudging with a few inexpensive tools that can be purchased online or small boutique stores about town.

 

A word about how each of these differ in smells when burned. Sage smells like weed or sausage and Palo Santo smells like citrus, mint or Frankincense or baked apples.

During the research of some additional content for this post I came across this article and a site that also sells Healing Arts products.

11 Things You Never Knew about Palo Santohttps://prabhujisgifts.com/blogs/prabhujis-gifts-blog/116806468-11-things-you-never-knew-about-palo-santo

Remember that Diana can come to your home or business to do professional smudging with additional chanting, drumming, and intuitive healing. See how to contact her below.

Palo Santo (pictured above)

 

Sage Bundle (pictured left)

 

 

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE OR EAT HEALTHIER AND DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

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. 


June 15, 2019

The slide board is a piece of equipment at Energy Fitness (personal training studio located Downtown Memphis) that our clients have threatened to come in and steal after hours as it’s a love hate relationship. It’s hard and it gives great results. There really is no way to cheat especially when you are holding up your own body weight during certain exercises. It’s so tough that we had to institute a general ruling not to put brand new clients on it that haven’t at least been doing some fitness on their own before starting with us or that have a lot of weight to lose as it can be discouraging to not be able to hold yourself in a plank position in the first place and then be asked to move your body whilst in that position.

With the invention several years ago away from the “paper plate” option their is another option that is less expensive (from $13-$15) than the slide board ($200-300) called sliders and they are a great travel option. I prefer the Perfect Fitness sport sliders as they are more easily used when doing standing up exercises or for some dance moves freestyle if you are so inclined. Of course I’m a fitness nerd and hoard fitness equipment so I also have a slide board under my bed at home as I prefer for lateral training which I reserve for mornings it’s below 20 degrees, it’s raining or just don’t feel like going outside.  The foot print of the Perfect slider allows for most of your foot to not hang off as opposed to the small circle discs on the market. This is a bonus for me since I wear a women’s size 11. They can be used on hardwood floors with the padded side down or carpet (my preference) with the plastic side down. Our personal trainers have the theory for exercise that you need to find ways to fit in your fitness and this provides a you a great opportunity. If you have shoulder issues this may not be the right mode for you.

 

 

 

 

 

Check out our videos below to get some ideas on how to incorporate sliding into your routine. The videos below are just with a slide board. Many of the exercises can be transferred to the sliders. SLIDE ON!!!

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start or need to get out of the gym rut?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

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. 


June 9, 2019

Our personal trainers at Energy Fitness downtown Memphis have had countless conversations with clients about hunger, meal planning and making better nutritional choices more consistently. Many actually admit that they are emotional eaters and don’t know how to stop. Do you know those super annoying people (uhh…I’ve been accused of being one) that say they eat for fuel and stay in the healthy zone 80% of the time with little or no effort? You also probably know those people that cave to cravings, food pushers or yo yo dieters that “feel they’ve worked hard..been good and deserve something not on a supportive eating plan”. You may even be one yourself. Eating when not actually hungry is called hedonic eating? Aside from caloric intake and hormonal imbalance obesity and overeating can also result from eating that is not driven by hunger. Recent research found that excess food intake is largely driven by the palatability of food and the pleasure derived from eating.

Lot’s of busy, bored or stressed individuals regardless of socioeconomic, gender, religion or willpower perceive what feels like physical hunger when is not that at all. Instead it may be emotional or spiritual hunger, such as a need for affection, affirmation, understanding, competency, accomplishment, or a deeper connection. Or maybe what first seems like hunger is even something else, such as anger, loneliness or tiredness. A tool called HALT can help you reclaim your brain/body connections.

HALT METHOD

 

 

  1. Pause for a moment.
  2. Ask if you're feeling hungry, or is it anger, loneliness, or tiredness (HALT?)
  3. Go deeper: Is there something I need or want that I am not getting, in this moment?

By recognizing the signals that your body gives you, you can prevent the loss of appetite regulation, hedonic eating, chronic overfeeding, and a rising set point weight. Not every pang of hunger needs to be treated with food. 

You’re not going to starve by missing a meal or a snack. There will be another meal. Tuning in to and discerning the messages you get from your body about hunger can help you shift to a place of balance between the left and right hemispheres, and develop a more peaceful and satisfying relations with food, brain, body and a set point. (Brain Body Diet, Sara Gottfried, M.D.)

Have you heard of Pink Cloud Syndrome?

My husband Mark recently heard and told me about something called the pink cloud syndrome as relates to weight quitting alcohol or drugs and can be applied to weight loss as well. An addiction can be many things which is simply called your drug of choice: food, drugs, shopping, alcohol, work, exercise, social media. In addiction recovery, the “pink cloud” is a term used to describe a high-on-life feeling in one’s journey to recovery. The Pink Cloud Syndrome is a curious but often short-lived phenomenon. Many people, after detoxing, feel too good about their recovery, as they’re finally able to see the real world behind a curtain of pills, drinks, and needles. An addict’s life is a roller coaster of emotions, and emotions are what trigger an addiction in the first place. Like any roller coaster, it’s not possible to stay joyful and delusional all the time: eventually, you’ll come closer to the ground, and that can bring too much disappointment to handle. The real world and all the problems that you are still facing can hit you, and that can be the first step to relapse. Many people in early recovery think that they’ll never face any pain and that they are cured. Addicts can feel too confident and may start to believe that the key to recovery is only in their hands: they forget that recovery is a long process, and not an on-off switch.(www.addictionresource.com)

In Summary

Simply being aware is at least the first step in the right direction toward your best body and brain. You’ve heard it a million times and here it is again. Mindfulness and tuning in to your body and it’s signals it gives you can bring you in line with optimal health. ONLY YOU ARE RESPONSIBLE FOR WHAT GOES INTO YOUR MOUTH! REGAIN CONTROL!!! Have you tried journaling your feelings as you progress through your journey to lose weight, tone up, train for a race, or put on weight? Before and After pictures are only one piece of the puzzle the other is what’s in your mind and journaling may be just the insight you need to stop self sabotaging.

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

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. 

 


June 2, 2019

3 Ways To Make Health Habits Work For You

Guest blog post by: Jennifer McGregor, mcgregor_jennifer@publichealthlibrary.org, PublicHealthLibrary.org

 

 

 

 

We are constantly bombarded with health advice, so it can be hard to figure out which habits we truly need to implement into our lives. One useful method is to keep things simple. Instead of a huge list of specific habits you need to start doing, take a broader look at your attitude toward your diet and exercise habits to see what small adjustments you can make. Below are a few examples that can go a long way toward boosting your health.

Outdoor Activities

Staying active is crucial for a healthy mind and body. Regular exercise comes with countless health benefits, from reducing the risk of chronic disease to feeling happier, having more energy, and helping with relaxation. One easy way to boost these effects is to take your exercise outdoors. It has been scientifically proven that spending time in nature is good for both our physical and mental health. Working out in a gym is great, but doing physical activity in a natural, open space should also be part of your routine.

There are plenty of ways to do this, and it’s not all jogging in the park. Think outside the box. You could, for example, purchase and refurbish an old boat. By sourcing and installing individual parts like boat seats and boat tops, you can use the process of customizing a boat as an active outdoor hobby in itself before you ever even set sail.

You can also take advantage of the wonderful nature this country has to offer. Are there any incredible swimming holes close to you? Do you have a nearby forest or national park you can explore? If you live in a city, are there any parks or green spaces that you haven’t checked out yet?

Ditching Fad Diets

Although it’s not exactly news that fad diets don’t work, they still seem to hold as much appeal as they ever did. According to the American Council on Science and Health, an estimated 50% of diets are fad diets. It’s easy to see why. Fad diets promise fast and effective results, and the most popular ones have huge followings touting their benefits to anyone who will listen. It’s difficult to know what to believe, and it’s normal to want to believe that there is a simple solution.

The truth is that certain diets do work for certain people. Keto may help someone lose a lot of weight and keep it off, but it won’t work for everyone. This research by Medicare Advantage is useful in showing just how much the effectiveness of a given diet can vary from person to person.

If you feel you need a defined diet, the first person you should speak to is your doctor. They will be able to guide you toward a diet that is right for you. Alternatively, try to change your eating habits through smaller incremental changes, which are more sustainable and achievable.

Develop Your Mind-Body Connection

Your mental and physical health are not just interlinked, they are interdependent. Mental health can directly impact physical well-being, while the way we eat, move, sleep, and spend our time hugely shapes our mental state. Mind-body therapies are activities that help you develop an awareness of this connection, which in turn helps you make better decisions for your overall health. The easiest ones to try include yoga and meditation, especially with the wealth of free online resources available.

What the three suggestions above have in common is that they are about switching up your perspective rather than focusing on a narrow set of rules. Exercise can be made more fun and exciting by using the outdoors, diets don’t have to be instruments of torture if you make them work for you, and the journey to better health should be seen as a holistic process. Thinking like this allows you to take a step back and see how your health journey can be designed to suit the specific needs of your mind and body.

Thanks Jennifer McGregor for asking us to post this helpful information to our blog.

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?


INTERESTED IN THE SERVICES AT ENERGY FITNESS? 552 S. MAIN, MEMPHIS, TN

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.