2019 October

October 25, 2019

Are you getting the most out of your strength training workouts? Can you take any shortcuts and still get results? If you are reading this and not working out at all then the answer is a resounding no of course. What if you could get stronger, lift heavier and build more muscle faster?

Personal training our clients at Energy Fitness downtown Memphis for over 17 years we have really learned to teach good form and movement. Each person’s body is so different in either range of motion, body awareness, fitness level, injury management, discomfort level in muscle burning as well as personality so this topic or type of training will determine which exercises may be best for  you.

Let’s talk about slowing down what people think traditionally as the second phase of a movement. This is the eccentric/negative/lengthening of the muscle fibers which is opposite of muscle contraction.

This post is about going SLOW on the eccentric phase only which is moving faster to get into position/concentric phase and execute the lengthening /eccentric phase for 6-10 seconds. Think the down movement on a bicep curl for going slow. I’m not suggesting you do eccentric only training, though. I’m suggesting you take advantage of your body’s potential to handle more weight while still doing the full movement.

Beware! 

Now…anything truly worth the work will require mental effort and focus. If you are wanting to be mindless in the gym, blow off steam  and not be on a program to get results then by all means do it! For those interested in pursuing a transformed and stronger body listen up.

 

 

 

 

Slow eccentric movements I find to create an intense muscle burning sensation, create more soreness, can be mentally taxing and boring at times.

How you might feel during eccentric training for some muscle groups.  If you can get through those pesky side effects of slow eccentric training you may find that the results produced are remarkable. Oh..by the way don’t forget to BREATHE!

Why so slow it down? 

  • In the lengthening/eccentric phase also known as the negative that studies have shown that you can tolerate 1.75 times more weight than you can concentrically (examples: lowering bar on bench press, lowering dumbbell on bicep curl, lowering yourself into a squat). If you emphasize the eccentric portion of your lifts, then you’re certain to increase muscle growth. Guess what more muscle growth is going to get you?That’s right, more strength and that means greater potential for hypertrophy (which is always a bonus) and greater potential to develop power.
  • Some lifts you will have to have a spotter or use lifting aids such as elastic bands, chains or eccentric hooks. Emphasizing the lowering portion of your lift while still doing the full lift will lead to even greater muscle growth and in turn strength, power and connective tissue development.
  • The stronger your connective tissue (ligaments and tendons), the greater your immunity to injury.
  • This one is hard to believe, but there has been a ton of research to show eccentric training actually increases your flexibility. No way, right? Here’s how it works. The negative portion of the lift causes growth of your muscle fibers, which increases the length of your muscles by increasing the sarcomeres in series within the muscle. Point in case…client just had knee pain and went to doctor and verdict was tight hamstring in which he prescribed for us to work on eccentric exercises.
  • more potential there is for greater power development which means explosive movement.  great way to ensure you remain explosive is to super set your heavy negatives with something fast. Here are two examples:
    1. Heavy eccentric squat with low rep box jumps (hold on if necessary as this can be a high injury exercise).
    2. Heavy eccentric bench press with low rep explosive push ups or med ball tosses (spotter advised)
  • Here’s a great article from West Point in which you can see they advise negative exercises when someone isn’t strong enough to perform typical exercise: https://westpoint.edu/sites/default/files/inline-images/military/department_of_physical_education/Cadet%2520Candidate%2520Fitness%2520Improvement%2520Program%2520Movement%2520Standards.pdf


Summary

6 benefits of eccentric reps:
  • Strength is Important For Everything. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. …
  • Greater Muscle Damage. …
  • Stronger Connective Tissue. …
  • You Use Less Energy. …
  • Greater Flexibility. …
  • Greater Power.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 20, 2019

Calling exercises Moves sounds so much better doesn’t it? We all just need to move better and sometimes it takes simple out of the box thinking to see if your body functions well and can recruit the right muscles for the task at hand. Our clients at Energy Fitness personal training studio downtown Memphis get lots of different exercises thrown at them so there is dimension in their programs as well as injury prevention or injury management.

I have included 3 Moves and depending on your body mechanics/if you have an anterior or posterior tilt in your pelvis it will be either easy or difficult for you. You should be “hinging at hip”. I watch myself back on the videos and I see that I need to be sitting up straighter for Q12 & Q13 because as you can see I am cheating a little by moving my upper body due to tight chest muscles and weak serratus anterior muscles (the muscles that help to hold your shoulder blades into their pockets for good posture). Not hard enough for you? Try to do with your back and butt touching a wall.

How many reps & sets? Try to 10-20 reps for each side for 1-3 sets (3 sets is king!). Be sure to be mindful of how you are breathing and that you are engaging/flexing your abs/core before initiating the movement. It’s also not always just about the reps. Mix it up and do an isometric hold at the top or the hardest range of the motion for you for say 3 seconds.

The movement Q12 was especially hard when I had to hold at the top in a yoga class for 1 full minute while doing fire breath….torture.

Now watch and slow down your movement on the below exercise(s). Use muscle, hip hinge and pelvic tilt to perform this movement well. Be aware of where your body is in space so you can get better and move better.

AC80 below aka Windshield wipers is a tough one for most people as the ability of separating your upper quarter from your lower quarter can prove difficult because of tight posture muscles from sitting or poor posture as well as in the modern age we aren’t throwing bails of hay for a twist or picking veggies and putting in the basket. You may find that you move well to one side and not to the other. This is very common and should be noted so you can work on it. If you find that you feel a pinch when going in one direction with the legs then you may have too much flexibility in that side and need to back off and do a one-legged wiper modification (aka: 1 leg IT band crossover). Regardless of if you do the 2-legged wiper or 1-legged try and focus on both keeping your shoulders down and bringing your legs (or knees if your hamstrings are super tight) to your armpits.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 9, 2019

As a growing trend for several years the CBD market has seen tremendous growth and has cranked out oils, lotions, potions, drinks and pills with what I consider a lack of scientific proven evidence of their benefits or research getting to the masses. Like anything you can’t just rely on marketing or media to provide you education or form your opinion. You have to look at research as well as look to professionals that aim to help keep you informed.
I’m all about research and when our Metagenics Sales Rep set up a check in meeting with me to go over one of their newest products which included Broad Spectrum Hemp Oil my ears and eyebrows perked up wanting him to share the science. He shared the info I’m passing along in this post as well as suggested I taste the oil so I can know what it tastes like (very earthy). He also shared the purity testing documentation they provide with their products. Thanks Curtis!
Think of it like this….CDB is here to stay: Do or did you jump on every bandwagon that is out there or are you your own unique person and pick what resonates with you? drinking, dipping, smoking, vaping, tattoos, caffeine, painkillers, aspirin, nettiepot, raybans, izod shirts, piercings, SUV vehicle, jelly shoes, swatches or parachute pants (it’s an 80’s thing).

Just because the masses seem like they are doing it
doesn’t make it the right choice for YOU!
Here’s the Science so you can decide for yourself along with of course the disclaimer of checking with your Physican.

The Endocannabinoid System Video Animation from Metagenics Institute on Vimeo.

So I don’t bore you I am sandwiching the solutions between the science.

Potential clinical interventions for supporting ECS function

Upregulation (the process of increasing the response to a stimulus specifically) of ECS
  • Complementary and alternative medicine Lifestyle modifications (changing habits is a big one)
  • Nutritional bioactives such as prebiotics (yogurt, keifer, sauerkraut) and probiotics
  • Herbal remedies
  • Hemp Oil

 

In hemp oil extracts, the synergies between various phytocannabinoids and terpenes provide therapeutic support for endocannabinoid system function. That’s why Metagenics broad-spectrum formula combines an array of both—for a wide range of benefits with wellness in mind.

  • Meditation
  • Yoga – Energy Fitness a Wednesday 5:15 am class
  • Acupuncture
  • Massage – Energy Fitness provides this service
  • Spinal manipulation
  • Diet – Energy Fitness provides Nutrition Coaching as a Service 
  • Exercise – Energy Fitness provides personal training services
  • Weight control
  • Reduced exposure to EDCs
More Science…(taken directly from the seismic LiveSend pdf from my Metagenics rep he provided from Metagenics Institute).
Two important scenarios, stress response and immune response, are described below to illustrate how the ECS adapts swiftly to challenging conditions.
Stress response: The ECS is both a regulator and a target of stress-induced activation of the hypothalamic-pituitary-adrenal (HPA) axis. Under steady-state conditions the ECS constrains HPA axis activity, while exposure to stress induces changes in functional roles of endocannabinoid signaling.
Specifically, exposure to stress reduces AEA levels and increases 2-AG levels. The reduction in AEA signaling contributes to the activation of the HPA axis (The HPA axis is a term used to represent the interaction between the hypothalamus, pituitary gland, and adrenal glands; it plays an important role in the stress response) and manifestation of anxiety behavior, while the increase in 2-AG contributes to termination of the HPA axis activity and drives habituation of the stress response. Additionally, exposure to chronic stress causes a downregulation ( the process of reducing or suppressing a response to a stimulus specifically) or loss of CB1 receptors.
Therefore, impairment in the ECS may correlate with dysregulated stress-related behaviors like anxiety and depression, and elevating endocannabinoid signaling can modulate the stress response.
Immune response: Cannabinoid receptors, primarily CB2, and circulating endocannabinoids are extensively involved in regulating immune and inflammatory responses.
Endocannabinoids mediate the inflammatory response by a) regulating cytokines at different steps throughout the inflammatory response (e.g., AEA suppresses proinflammatory cytokines and enhances anti-inflammatory cytokines in both innate and adaptive immune responses mostly via CB2 binding); b) suppressing immune cell activation, proliferation and migration, and the activation of immune cell apoptosis.
The crosstalk between the immune system and ECS is tightly regulated, and a dysregulation in this crosstalk has potential to negatively influence the body’s immune response.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 


October 2, 2019

When embarking on a weight loss journey many people often find themselves happy they are losing the weight but a little nervous and thinking about how to improve their new outer layer. Wanting to avoid loose or saggy skin or decrease the new appearance of lines or wrinkles can be a stressful and needs a solution. What can you do naturally to help your new image so your self-confidence can return or increase? This blog post is a contribution of Energy Fitness’ Downtown Memphis massage therapist Mae Jensen. The bodywork services she provides such as massage, facials, detox body wraps, cupping, kt taping and all natural spray tanning all lend to having the client move well and help the client to head in the direction of optimal heal. This is also in the core of our mission for the personal training side of Energy Fitness.

Who better than our licensed massage therapist with education and training in essential oils and ayurvedic medicine to help you with your largest organ (your skin)! This post discusses essential oils and dry brushing.

How to Tighten Skin With Dry Brushing

Dry brushing stimulates the nervous and lymphatic systems and the oil and hormonal glands in your body while relieving stress on your  kidneys. As blood flow increases and toxins release, your skin will firm.

You will need dry skin brush(s), soft towel and olive oil, almond oil or coconut oil.

 

Dry brush your entire body before you shower. Brush bottom up or top down with long, smooth strokes directed towards the heart. The process releases toxins and removes dead skin, which you can wash off in the shower.

Brush you skin in the morning. Toxins tend to accumulate during the night, and dry brushing will improve your energy and overall well-being during the day. Brushing your entire body will take about 15 minutes and should be done once daily. An additional daily dry brushing can focus on areas of the skin that need firming.

Follow your skin brushing with hot and cold cycles of water which stimulates the skin and blood circulation. At the end of your shower, turn the water to hot, but not so hot that you burn. Allow it to cover your body for a few seconds. Then turn the water on cold for a few seconds. Then turn the water on cold for a few seconds. Repeat 3 cycles.

Use a soft towel and dry your skin thoroughly after bathing. Apply a natural oil to your skin. To firm your skin, the best choices are olive oil, almond oil or coconut oil.

To tighten skin, you will have to keep a regular dry brushing routing for at least 5 months.

Image result for pictures of essential oils now sports With so many oils on the market today how would you ever know where to start? Here’s our recommendations below. It is important to choose 100% pure essential oils, free of adulterants and additives. It is also advisable to opt for certified organic essentials oils. Energy Fitness carries several supplements from Now Sports and a few body products in our small onsite pro-shop because we know, like and trust this vendor.

6 Essential Oils for Loose Skin After Weight Loss

  1. Jasmine Oil

Like many other essential oils, jasmine oil is known to promote blood circulation thereby helping your skin regenerate cells. With new skin cells, your body can then hydrate skin, providing it with more elasticity and decreasing the appearance of scars and wrinkles.

  1. Lavender Oil

Lavender is well known for its’ antibacterial properties. As such, this essential oil can work to tone and rejuvenate the skin. Plus, it smells delightful and has a range of other uses, including stress relief and aiding in sleep. To tighten skin, use Lavender Essential Oil by Sun Essentials with rosehip seed oil for a powerhouse skin treatment.

  1. Geranium oil

Geranium oil is one of the best essential oils for repairing collagen and therefore increasing your skin’s elasticity. That, of course, results in the reduction of wrinkles and stretch marks. In addition, this particular oil supplies extra nourishment to the skin to give you a glowing appearance. A few drops of NOW Foods Geranium Essential Oil mixed with Art Naturals Moroccan Argan Oil makes a lovely facial application.

  1. Myrrh Oil

Myrrh oil isn’t just a part of the annual Christmas play. This oil can help improve skin flexibility by oxygenating body tissues. It also moisturizes the skin. Together, these properties treat chapped skin and decrease the appearance of wrinkles. Mix Healing Solutions Myrrh Essential Oil with NOW Food Avocado Oil and apply to your skin regularly.

  1. Frankincense Oil

This small molecular structure of frankincense oil allowing it to work wonders on the ski. By penetrating your bodily structure, it protects skin cells while encouraging the growth of new ells. It also keeps the skin oxygenated, which in turn improves elasticity. For these reasons, frankincense is a great oil for tightening skin, especially around the eye area. Pair the Majestic Pure Frankincense Essential Oil with Viva Naturals Organic Extra Virgin Olive Oil for a DIY skin care treatment.

  1. Neroli Oil

Many experts agree that neroli oil is the best for tightening skin. That’s because it contains citral, a chemical known to regenerate skin cells. In addition, neroli oil helps to improve skin resilience, giving it awesome anti=aging properties. Mix Gya Labs Neroli Essential Oil with harmonizing Grapeseed Skin Care Oil and apply to your skin liberally.

Here’s another option, in which we can help you onsite: (the take home contour cream is a great follow up to the detox body wrap-we sell small containers for $5 in our small pro-shop).

Image may contain: one or more people

M’Lis our detox body wraps company vendor posted this so we grabbed it as it’s yet another option to show you for tightening loose skin. “Our award-winning, scientifically developed Contour #BodyWrap has been helping thousands of people reduce the appearance of loose skin and cellulite for over 35 years. This incredible #SkinTransformation shows us an example of what ONE wrap can do!
????? ??? ??????? ?? ???? ??? ?? ??????? ?? ??? ????? ??? ??? ???: EnergyFitness M’Lis Contour Body Wraps
Results picture by #Mlis #Contour Specialist, Pearl Skin Studio(in Las Vegas).

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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).
We also have all natural spray tanning, facials & KT/Rock Tape taping.