2019 July

July 20, 2019

It’s pretty flat in the delta and depending on where you live if you are in the Memphis area you may have to go out the way to find hills or stairs. Just a short jog or walk from Energy Fitness studio we are blessed to have 3 sets of stairs with panoramic views of the Mississippi River, Downtown Memphis and the farmlands in Arkansas across the river. These stairs are on Riverside Drive that lead to the bluff or down to Tom Lee Park (where the Memphis in May Music Festival takes place).

Doing stairs for cardio is a great way to do interval training as there is no quicker way to get the heart rate up than vertical ascension training. This is why we do the 3 minute step test for those with no knee issues and with the ability to step up and down on a 12 inch step at 96 bpm as part of clients fitness assessment testing cardiovascular endurance.

I ran across this video in my files and figured out how to rotate it in movie maker so I could inspire you to go outside and take on a set of stairs either in your home town or while on vacation.

Mix it up and make it a little more exciting.  Often people that have knee issues and can’t pound the pavement/asphalt can walk or jog the stairs as the ground forces are different on the ligaments. I can attest to that as currently I’m having some MCL issues and stairs are great and no knee pain. One tip I might pass on is that compression socks may help your calves from being crazy sore the new few days.

In the video you will see several variations I like to teach clients or when we do an occasional field trip to the stairs from the studio.

Here are some of the names of the variations you will see in the video:

  • skip every step ascending
  • turn body sideways to go lateral every step descending
  • lateral switching legs every step plyometrics ascending
  • every other step wide and diagonal ascending
  • descending with focus on landing on heels of feet
  • descending backwards (hold on if necessary and possible)
  • internal and external hip/leg rotation on ascent
  • high knees descending
  • plyo hops every step ascending
  • lateral every other step ascending
  • turn body sideways – lateral every step on way up

Video length: just under 3 minutes! LOOK what you can get done in a short time that’s gonna be great for your body.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES 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. 


July 4, 2019

Energy Fitness personal training studio in Memphis is more than just a training and nutrition coaching studio. We are about helping clients feel and look their best. We asked our Massage Therapist Mae Jensen, LMT to do this post on facial rolling and massage so you can be in the know and put your best face forward. These little inexpensive tools can be a great addition to your body and skincare routine. In early May if you live in the Memphis area you are very aware of the Tennessee snow (cottonwood) in the air and undoubtedly feel or have felt the toll it takes on your sinuses.

Let’s take a minute to talk about facial massage and our lymphatic system

The lymph system is kind of like the trash collector of our body, gathering up toxins and taking them to removal sites, our kidneys/liver and urinary system. Unlike our cardiovascular system there aren’t any valves or pumps to move things along so sometimes things stay stagnant. Did you know that weight lifting naturally helps to stimulate the lymphatic system? Massage offers benefits by using light pressure and rolling motions thus helping flush out the pipes and get rid of the symptoms of a backed up lymph system such as:

  • fluid retention

  • puffy/red eyes

  • breakouts

Here are two tools that you might want in your facial care toolbox! Left is Jade roller. Right is Rose Quartz Acupoint Tool Set. (click on images to see on Amazon)

So how do we start?

1. Apply an oil or lotion to you face to help reduce friction, you can use an SPF lotion in the morning and a nice collagen or vitamin E oil in the evenings to help protect from sun damage and wrinkles.
2. Using your fingers or a Jade roller start at your inner cheeks, by your nose and stroke towards your ears. Most skin care professionals suggest doing each motion 10 times or for one minute
3. Move on to the forehead next, starting at your eyebrows and moving upwards to your hairline then sweep outwards at the top, repeating 10 times or for 1 minute. (I like to additionally roll the eyebrows because all those moments furrowing at the kids to do chores seem to tighten this muscle creating deeper forehead lines. Tonya) 
4. Next starting at the center of your chin move outwards and up along the jaw to help naturally lift the skin, repeating 10 times or for 1 minute. (I like to additionally roll the jaw muscle to alleviate any TMJ tension, Tonya)
5. Once you’ve finished the face its time to move all the drainage to your main lymph nodes. Locate the jawline, at the end of the jawbone use gentle downward strokes moving to the mid collarbones, taking care not to massage your carotid artery.
6. Finish off by gentling tapping all over your face, like you’re playing a piano to stimulate you skin and wake up the lymph system.Image result for facial rolling map

Take this time to really connect and thank your body for the protection it offers us.

Don’t forget we offer an amazing facial upgrade to any of our massage services with Mae using the all natural products from the M’lis skin care line.

The M’Lis face wash wakes your skin with natural caffeine from green tea, followed by an invigorating exfoliation with apricot seeds, we then tone and tighten with natural collagen and clay mask. Lastly we give your skin a deep moisture treatment using Apple stem cells and a cool jade stone roller to seal and protect your pores. Be on the lookout for some amazing new skin care products coming this summer. We’re all about natural products!

How do I find out more info on this and other services? Click Here 

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.