2020 May

May 30, 2020

Let’s be honest it’s hard to make yourself do posture exercises that an exercise professional says you should try if you don’t feel like you will get immediate benefits. With this in mind I chose and recorded the ones that I have found have the quickest and most reliable results and with minimal to no equipment. You just really have to just make it happen and give it a try. Choose just a few or try all of them.

Energy Fitness has been helping people rehab with our personal training services from pesky injuries along with general weight loss, fitness and nutrition goals for over 18 years. We wanted to pass along information to help you and others as well. Many occupations seem to enforce this rounded shoulder effect. A few occupations I can think of are dentists, dental hygienists, tattoo artists, massage therapists, desk workers, truck drivers, people that drive long distances as well as some sports such as runners, cyclists, paddlers as well as some others I may have left out.

The first half of the video I show you stretches that can be done daily and I give you detailed instructions on how to keep your body aligned during the exercises. I also give you suggestions on reps and sets. The second half of the video I show you exercises that are strengthening and can help retract your shoulder blades and help keep them “in their pockets” to help you hold better posture. People often think that just stretching the chest muscles will alone help you have better posture and as it’s certainly helpful to not have tight pectoral muscles this alone is not the key.

Many of these movements are designed to stretch your body in a lateral pattern with will stretch out your lats. Keeping the biceps stretched out can help relieve tension in the neck and shoulders and can be performed randomly during the day as well.

One client said recently “I haven’t been able to sleep on my right side for many years and I was able to several nights in a row for at least 10 minutes with no numbness. I’m 58 years old and your program makes me move my body in ways that helps keep my joints and muscles flexible. All the bending and stretching is good for me as I feel more flexible” Maureen Holland, 58, Lawyer

Check it out for yourself and follow along for a few reps. Think long and lean muscles and dynamic (non-boring/non holding stretches). It’s less than 10 minutes and very informative.

Stretches: Try taking a breath when going into the stretch and pulsing as it can expand your rib cage and give you a more efficient stretch.

  • Shoulders up wall slides (kneeling or standing)
  • Triangle dynamic stretch (kneeling or standing)
  • Bicep circles (seated or standing)
  • C-bend in seated splits

Strengthening exercises:

  • Plank slides with elbows or Band slides with resistance band up wall
  • All fours front raises
  • Kneeling Leg to elbow lateral movement
  • Scapular push ups
  • Travolta shoulders

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

The services below are to resume June 1, 2020 but with when the lock down on social distancing has lifted but we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


May 23, 2020

Get that rear in gear and take care of that big muscle you’ve been sitting on during all this zoom and virtual tech time of doing business and getting things done.

It’s getting hot out there and time for getting a little vitamin D, the sunshine vitamin! How have you been using your time over the winter and early Spring months with more inside time.

We love these exercises and regularly pepper them into workouts for our clients as needed for their goals and body mobility goals.

When I don’t have a step I will use a stair or curb or even a picnic table when out for a run and it’s also lifting day. Don’t have access to a cable for the external rotation exercise, we highly recommend band loops or rig a resistance band around something sturdy. Use a chair or a couch for the 1 leg squat to bench.

A complete newbie? Try 1 set of 10-12 reps on each side. For the more determined that are looking to get that backside toned and lifted faster then go for 3-5 sets of 10-12 reps and don’t forget the lengthening of the muscles post workouts with some static flexibility exercises.

Below is a collection of 5 short videos without instruction, just visual so look at postural alignment and feet position.

Here’s a tracking sheet so you can be accountable to yourself. Write it down as it all adds up or doesn’t it you don’t do it and wondering why you aren’t getting results. I even included pictures as I know when I demonstrate something I usually have to demonstrate again because I am giving additional information on spinal alignment or form corrections and people forget the general movement.

To building or keeping a toned and functional booty aka backside!

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT
901-466-6242

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


May 17, 2020

Everyone deals with stress differently and we all have different levels at different times in our lives. Instead of the usual no good outcome on the other side ways of dealing with it like drinking, eating, shopping and other coping mechanisms that are just short lived why not try a few of these suggestions.

  1. Think back to when you had the feelings of being happy. Remembering good times, such as a trip to Disneyland, the Beach or the Mountains can cut someone’s stress response by 85 per cent, firing up the reward centers in the brain. It works better than simply distracting yourself, the evidence suggests, visualizing positive things or dreaming about a happy future

2) Listen to the sound of flowing water: The gentle burbling of a brook, or the sound of the wind in the trees can physically change our mind and bodily systems, helping us to relax.

3) Music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second).
Here’s a few examples: 60 bpm. My GirlOtis Redding • Otis Blue: Otis Redding Sings Soul (Collector’s Edition) Love is AllThe Tallest Man On Earth. Landslide • Fleetwood Mac. Here’s a site that shows you several songs that you may wish to consider: Tempo 60 bpm

4) SCREAM THERAPY…LET IT ALL OUT!!!
There are tons of tips out there on how to reduce stress. From meditation to exercise to a daily glass of wine, but perhaps the simplest one and arguably most effective one has been around since humans came into existence. Letting out a loud and long primal scream may be the way to reduce stress, according to research.

1,000 randomly selected adults for a survey 19% of the fans indicated they ‘always’ yell at the TV when watching sports. One respondent said “yelling can seem absolutely ridiculous. But in the moment, it feels so right. It makes everything feel better.” The survey also found that women outnumbered men (62% versus 56%) when it came to “sometimes” yelling at sports on TV. You can also add a pounding fist if you want or maybe just throw your arms up in the air.

Whatever your method just know that you can’t be your healthiest self when you are running in high throttle so why not try some of the above suggestions.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR VIRTUAL PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242. Onsite appointments start back June 1st, 2020.

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

 

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


May 10, 2020

As many of you know at Energy Fitness one of our services is Nutrition Coaching often included as our method of personal training for our clients to get overall success.

Speaking with my step-mother this week she alerted me to the fact that Kellogg’s during these last 6 weeks is up in sales by 25%. Kellogg’s stock surged to the highest last week which is the highest in the last year. I just laughed as she was saying more people are having cereal for dinner. This is of course nothing new as we’ve had to tell many a client over the years that cereal / processed carbs before bed isn’t the solution for weight loss and great sleep.

Of course cereal sales and carb snacks consumption are up! Why? Because eating carbs gives you almost instant satisfaction as most cereals and snack bars are sugar laden and fill up your belly at least temporarily. People love a good crunchy snack that’s easy and doesn’t involve cooking. I can be found guilty of this when I’m stressed or tired albeit mine is gluten/dairy free and served with almond milk. The calories still add up. Usually by the middle of the night or in the morning I have that deep hunger that only processed carbs gives me. Instead of reaching for more I allow the feeling to pass and don’t give in.

Eating cereal is easy and especially before bed but this is of course a bad habit to get into and we all know how hard it is to break habits that don’t serve our best long-term interest. Now I’m not saying an occasional bowl of dinner cereal is the worst thing ever as I can think of lots of other worse options.

What if you took 3 days to write down what you ate and the times in which you consumed or drank calories?

What would it look like? Often by just writing it out and observing your behavior you can see what you might need to add, eliminate or reduce from your diet. Maybe you need more greens, more fiber or you don’t get enough lean protein. Maybe you wait too long in between meals and you aren’t even trying to fast. Maybe you back-load at the end of the day to make up for missed protein or calories. Do you tend to reach for something unhealthy at 2 or 3 p.m. the time at which your body is going through a hormone cycle?

Be present and mindful of what you put in your mouth as to eliminate any guilt or repercussions later.

Remember the 8-11 servings of fresh fruit and vegges we are all suppose to be consuming for optimal health? Where does cereal and bread come into that equation if you haven’t yet had your 8-11 yet? I haven’t met one person deficient in bread, coffee or pasta.

My youngest son tonight was anxiously awaiting popping some microwave popcorn and I reminded him he could not have until he ate the meal I put in front of him (stir fry and tuna) and he had 5 minutes to do it or no popcorn. I had to give him a time limit as he had already been sitting there 20 minutes. Can you set some rules for yourself so you can be on task with your health goals? I bet you can and you will feel better because of it.

CURRENT CLIENTS BE SURE TO FILL OUT THE
REOPENING SURVEY WE SENT YOU VIA EMAIL – WE WANT TO HEAR FROM YOU!

We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR VIRTUAL PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

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Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


May 2, 2020

At Energy Fitness personal training studio not only do we do personal training and massage therapy we also do nutrition coaching, meal plans and supplement recommendations. In early March when I went to pick up a marketing banner at The Mail Center in Memphis, the owner Mark asked me what supplements I would recommend for this virus going around as one of his customers said Selenium. At the time didn’t have a quick answer for him as someones supplement recommendations has many factors to consider.

Since we are all so different in our nutritional lifestyles, activity level, genetics and stress levels the recommendation we make for supplements is customized after having a conversation with you on all these factors.

What does selenium do?

Selenium is an essential mineral, meaning it must be obtained through your diet. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. As you already know the United States is the perfect environment to create obesity and heart disease with the SAD diet (Standard American Diet) that includes too many processed foods and sugar.

Selenium acts as an antioxidant, may reduce risk of certain cancers, may prevent heart disease and mental decline, boost your immune system, reduce asthma symptoms,

Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you are receiving dialysis, living with HIV, have a gastrointestinal condition such as Crohn’s disease, Graves disease or hypothyroidism.

An international team of researchers, led by Professor Margaret Rayman at the University of Surrey, has identified a link between the COVID-19 cure rate and regional selenium status in China.Publishing their findings in the American Journal of Clinical Nutrition, researchers using data (up to 18 February), investigated possible links between selenium levels in the body and cure or death rates of those with the COVID-19 virus in China. Here’s a link to that Science Daily article.

How much selenium do I need daily?

Age Recommended daily amount of selenium
Over 14 years 55 mcg
9 to 13 years 40 mcg
4 to 8 years 30 mcg
7 months to 3 years 20 mcg
Birth to 6 months 15 mcg

Foods that contain selenium
How many of these do you or will you add to your diet?

Brazil Nuts – 1 oz/6-8 nuts = 544 mcg (great but not great if you are trying to reduce your fat and calorie intake)
Fish – yellowfin tuna – 3 oz = 92 mcg and sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg.
Ham – 3 oz = 42 mcg (be prepared to pay more for pork as prices will likely go up due to covid complications of processing and likely culling of almost 1.5 million pigs sadly)
Beef / Chicken / Turkey / 20-30 mcg per serving
Brown Rice – 1 cup = 19 mcg of selenium
1 Hard Boiled egg = 20 mcg
Sunflower seeds – 1/4 cup = 19 mcg
Mushrooms- 100 grams = 12 mcg
Oatmeal- 1 cup = 13 mcg
Frozen cooked spinach–  1 cup = 11 mcg
Milk & Yogurt – 1 cup = 8 mcg
Lentils – 1 cup = 6 mcg

Because many of us get into habits and eat the same foods because they are easy or because you just get stuck in a “I don’t know what else to eat!” rut we may not be getting enough variety in our diet causing vitamin or mineral imbalances. If you aren’t getting enough selenium in your diet or other nutrients that your body may need then consider either a source supplement or a generalized multi-vitamin or multi-mineral supplement. Supplement simply means giving your body what it needs from an outside source. Keep in mind that for fat soluble vitamins like vitamins A,D,E and K these should be taken with a little bit of fat to help increase their potential for good in your body.

You may wish to consider the following brands for your selenium or multi-vitamin/mineral needs:

M’Lis:This is the same company we use for our detox body wraps and some clients have used for detox program.

Metagenics: We have a practitioner as a sponsor to have these amazing science based products.

M’Lis Vital – Block out the ickies and bust up the yucks. Vitamin C, astaxanthin, ginkgo biloba and a handful of other synergizing herbs provide your skin and body with an outside defense from germs that may get you feeling (and looking) down.

When you’re on the M’Lis website check out their supplement called daily for a multi.

Metagenics – E-400 Selenium™ – provides the essential trace mineral selenium and natural-source vitamin E, an antioxidant that helps protect tissues from damage caused by free radicals. Metagenics has a great multi called Phytomulti with or without iron, while you are on the site, check it out.

 

 

 

 

 

 

 

 

 

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.
We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR VIRTUAL PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (ask for pricing)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2-3 workouts (ask for pricing). Links to video demos may be included in price. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-40 minutes 1-3 clients per session
+Small virtual packages of 4 to 6 sessions (1 assessment counts as session)

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release).