2020 June

June 26, 2020

With all the electronic smart devices and keeping our hands in the same position or wonky sleeping positions you may find it can wreak havoc on those wrists. I use to think years ago when I saw people doing the alternative hand positions pictured below as opposed to normal position of extending the wrist with palm on the floor that they were trying to be a bad ass.

As a fitness professional for over 26 years and athlete for over 32 years I have found that more people since the invention of email and smart phones have wrist issues than ever before. I find myself during certain exercises and teaching other how to get around the pesky wrist issue.  Not all of you will find this method comfortable but sometimes getting to your goal is worth getting over the uncomfortable feeling of a new way of doing things to get results.

There are three example exercises that I can think of for this new way of thinking for getting the job done.

  1. Push ups
  2. Plank or versions of the plank in this article I call the exercise up up down down
  3. Tricep Dips

See below pics for hand positions that may just be the solution you need to ‘just do it!”

Pictured top left below is normal plank/push up position. This position causes pain for many people because of lack of flexibility in wrist extensor muscles.

Top right is one I use when needed and I guess I would call it half knuckles position. I personally find this most comfortable and my go to for my body mechanics.

Bottom right and left are full knuckles with thumb tucked under and varying angle depending on exercise performed. The bottom right is often used for tricep dips on a bench as keeping the palms in toward the body helps to keep the elbows tucked in more as to target the triceps more and keep upper shoulders from rounding so much.

Here’s an few example demo exercises in which these hand positions might be an option.

 

This one is more challenging than it looks at it also works on balance.

This one is great and if you need a break you can get into this downward facing dog as a 5 second or less break then continue on. I like to think of the up up down down as helping your upper body dissociate from your lower body. If you don’t feel your hips rotating in a spiral motion much like a swimmer’s lower body should do during flutter kick then you will need to work on this.

Having one hand on a handle or yoga block can also be an alternative to normal wrist extension or the knuckles positions.

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 resumed June 1, 2020 and 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

 

 

 


June 20, 2020

As an athlete for over 33 years and a fitness professional in the field of personal training and nutrition coaching for over 28 years I am often asked for my professional opinion. This ranges from the latest or trendy new fitness equipment, diets, supplements and all to do with health and wellness.

The questions I have been peppered with most often lately are about
Peloton Bikes, Intermittent fasting and Online Training.

No one is really reinventing the wheel or the knife, they are just sharpening the tool and making it more efficient and user friendly. Aside from electric cars like the Tesla and the invention of computers and smart phones really big ideas don’t come around that often. Think how fashion goes in cycles.

The online training question makes me think of the late and great Jack Lalane aka “The Godfather of Modern Fitness” for introducing weight training and nutrition to the masses. He was the first in America to have follow along fitness classes on….remember it was black and white television. I would call that a version of online fitness classes and he was ahead of his time. He wasn’t able to customize each persons workout considering their range of motion but it was a great start to getting people moving and holding them accountable for their health and fitness goals or even talk to them about setting some goals.

CAUTION…SELF PROMOTING…Energy Fitness does onsite personal training as well as virtual personal training. Lately lots of clients love the virtual training and actually want to continue as many clients have said “I like this online training because I can just roll out of bed and get the workout done without having to waste drive time.” This doesn’t work for everyone as some people like machines that are available in the studios and gyms and they like the social component.

Let’s fast forward from black and white television fitness workouts to fitness gyms or studios with this blog post sharing options with you for stationary bikes. Let’s be honest, most people don’t love waking up in the early hours to travel to the gym, may not have early morning childcare or find it frustrating trying to find a spin class that has room for them. Enter the at-home spin bike. Several big names in the fitness world have gym-quality spin bikes that can fit perfectly into your spare bedroom, basement, or other workout-friendly room of the house. You can opt for an entry-level model and save a ton of cash, or splurge and get access to streaming workouts and other great features.

Let’s put the cost of the Peloton in perspective with a backstory.

I first arrived in Memphis as the Physical Director at the Downtown Memphis YMCA just out of Graduate School in 1997. Within 6 months they had purchased spin bikes.The Keiser bikes were $700 each I recall and they chose to buy 11 of them to see how popular the classes would be. Purchasing those 11 bikes was an investment of about $9,000 (including tax & shipping) that 10 members and 1 instructor would utilize. The idea with a spin bike for group classes is that the instructor is your motivation, other participants may be inspiration and just being in a group feeling the collective energy of everyone wanted to get a good burn can help hold you accountable and mixing up your workouts which is the idea of the newest bikes on market giving you the ability to be called out by instructor in live classes or your bike personal trainer on demand.

When you think of the Peloton craze of late, think back to weight watchers and beach body workouts with their big support groups and nutrition coaching as well. People love being part of a group and bragging about their results. Beach body company even had contests to keep people engaged and it stroked the competitive edge for lots of people.

Accountability is the one of the biggest reasons for people getting results and not just doing the same old tired workouts over and over again as you don’t know any different or just get into mundane habits.

If you are someone that needs the stats, calories, motivation, competition, ease of use, and convenience of having a bike at home then you have options that suits your personality depending on your budget. Every dollar has a job. What do you want those dollars help you achieve.

Having a workout buddy or a personal trainer or coach has been
proven to be 7 x more effective than working out alone or without a support group.

Let’s talk investment in yourself. 

If you went to spin classes 3 x per week onsite at average across the country of let’s say $28 per session that’s $336 per month. Calculate your time to book the class you want, the fuel and time to get to and from the class and that’s the true value of is it worth it to you.

Have a bike and will just ride outside? What about when it’s windy, wet, too cold, too hot or you don’t have time to go for a ride with possibility of having a flat and not making it back on time for a much needed task or call. What if you have kids and need to get it in when they are napping?

That said here’s the numbers of some popular spin bikes with the electronic console people are getting excited about on the market at the time of this article.

KEEP IN MIND… that people hire marketing companies to get their product out there. How many times have you been suckered with marketing and the product didn’t deliver or that you bought an off brand that was actually as good or better than the marketing hype from the popular brand.

$$-$$$$

  • $3k+ budget: Peleton Bike is advertised on their website as a financing “starting at” $58 per month for 39 months. That’s $2262 and that probably doesn’t included initial tax or shipping. You will also need shoes to clip in for more efficiency and likely you will want the membership option which is over $250 annually. So expect to pay close to $3k if you actually get the options you want. It has a user friendly console with lots of options and you can easily geek on out on your performance stats like cadence, calories and take live classes or do terrains from all around the world I believe.You can even hook up with your friend while riding which can give you that social component to keep you motivated and more accountable.
  • $2k+ budget: Nordic Track Commercial S22i Studio Cycle is $1,999 plus $468 ifit membership included for 1st year). On their website financing is $78 per month. You can access thousands of on demand studio cycle workouts with elite ifit trainers who LIVE control your cycles incline, decline and resistance. You can cycle around the world with great scenery and the instructors can still control your workouts as well in this mode. Plus, with cross-training options like yoga or strength training, you have everything you need right at your fingertips.
  • $1,299-$1,499 budget: Nordic Track Grand Tour series.
  • $700-$1500 anything from the Schwinn IC4 to Sole B900 or Zwift recommended wahoo trainer and lots in between for a spin bike with the capacity to connect via bluetooth.
  • www.Zwift.com is an app with a $14.99 monthly subscription fee and has the ability to work with your current indoor trainer as well. You can race, train or just ride or get the pod for you running shoes and get those stats and visual stimulation as well. I likely am not doing this app that best justice it deserves so you should just check out the website. One of our clients that cycles a lot recommended it to me.

Want a less expensive version?

  • Bike Indoor Trainer (I am self motivated so just do this to music or watch something on smart device). Set up pic below. Most trainers set up your back tire to the resistance device and you use your gears to change resistance. You can get a fluid or magnetic one. A fluid trainer produces less noise which may be important if you live with someone below you. I opted for the less expensive route as I didn’t know any better at the time that the fluid one would have only been $100 more. I bought a Cycle Ops one 14 years ago for only $150 on ebay brand new and I still have it and use frequently. In doing a little research for this post I discovered I can upgrade my CycleOps trainer to include speed and cadence sensors for only $60 if I choose.Here’s the link for that: CycleOps upgrade just so you can see.

  • Below is what you need for basic set up if you just choose to do the zwift app and use your road or other hybrid bike. I believe you could even use a mountain bike for an indoor trainer. I have the $30 front bike tire climbing riser instead of a book and love it because I do a lot of faux climbing hills. The fan in the garage is a must in the south for those hot days if you are set up in a garage. If you have tri bars you can put ipad on them.

Will the Peleton or other smart bike with a console be the magic bullet you need to reach your goals? Maybe…You still have to do the work and actually get on the bike and start moving. Don’t get it and let it be an expensive clothes hanger like a lot of equipment many clients have told me these home fitness options have become.

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 resumed June 1, 2020 and 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

 

 

 

 

 


June 13, 2020

The long awaited video I have been promising our female clients, friends, health nuts and athletes for a while is finally here. Mae, Licensed Massage Therapist and I teamed up to bring this educational 10 minute do it yourself video.

Energy Fitness has been helping clients since 2002 with our personal training and nutrition coaching and with our healing arts/massage services since 2015.

For many years I felt like other than exercise and nutrition coaching that that stubborn cellulite or dimple appearance on our clients just wouldn’t budge. There are certain supplements and massage therapy treatments that can help but I mean we really wanted to find something that made a huge difference and didn’t take forever to see results. Why didn’t I know about this years ago? They have been doing this type of treatment in Brazil for years.

Take a look at the video and listen to the introduction so you can get all the important information so you can start getting these results yourself. Listen to the part about who can and who should not do this type of therapy.

Mae mentions a Cellulite Oil Recipe in the video. It’s super easy, just order the ingredients online or purchase at a health food store. Click here to get the recipe via PDF.

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 resumed 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

 

 

 


June 6, 2020

Energy Fitness loves helping our clients and anyone interested in getting more fit, healthier, reduce or eliminate pain, increase range of motion, work around injuries, decrease muscle imbalances and in general feel better and more youthful. Anyway, all this to be said we know how to use complimentary methods other than just our personal training and massage therapy services to help clients feel and look their best and we want to teach you DIY methods as well.

Let’s face it, if you can’t move well then you have increased your chance of future injury or decrease your chances of recovering from nagging injuries or pesky aches and pains.

Think of massage as compression therapy helping to glide the skin with some friction to help “unstick the fascia” and help increase blood flow, etc. Cupping therapy is decompression therapy as the skin is a handle and the suction aids to pull the skin and muscle away from the fascia still “unsticking the fascia” but as a different modality. People with underlying health conditions, diabetes, swelling or open wounds, inflamed skin, a high fever or convulsions, people taking blood thinners or pregnant women should not have a cupping procedure.

To facilitate wellness we have to be detectives and ask the right questions as well as watch our clients move their bodies. We need to teach and provide tools that may help in helping you feel your best. If the modalities are new to you then we must bring into your awareness this method and the science behind it. Last year Energy Fitness hosted and a few staff members including myself attended Rock Tape classes ranging from Functional Movement Basic & Advanced, Rock Tape (Kinesiology tape), Rock Pods (this is the cupping certification), Rock Floss, Rock Blades & Blades Advanced. I have all of these expect for the Rock Floss but got an intro to it in one of the other classes in which the same principles apply as the Rock Tape.

What are Rock Pods or Cupping Therapy?

This is only a teaser introduction as there’s a lot to it. This post is only discussing the stationary cupping method with some additional movement of parts of the body to help improve results.

I’ll create a video me doing other types of therapy on my oldest son as an upcoming blog post as well as how to use other methods of cupping like the silicone larger cups and cupping gun for dramatic reduction of cellulite appearance that has worked on several clients. Mae Jensen, our LMT is certified in using the cupping gun as well as other various certifications so we may have her in the video demonstrating or teaching as well. Of course you may contact us to schedule an appointment virtually or onsite to teach you how to DIY yourself for this treatment as well 901-466-6242.

Rock pods are simply the trademarked name from Rock Tape for the silicone plunger looking pods/cups they use. Regardless of what type of cupping you do just know that there is more than one method to get results you need.These same pods are available under a different name as well at a much lower price point as I have purchased a few for resale in our small pro shop.

3 different levels of intensity
exist with the pods

  1. flash cupping: this is where you just quickly press the pod on the area of skin and suction back up so as it won’t stay suctioned on the skin for more than a second
  2. plunger: this is where you put the pod on the skin and with the plunger type handle gripped with your fingers push down until the pod is suctioned to you skin.
  3. inverted: this is the most intense and where you turn the pod inside out then place on the skin. This one really gets you and the on I use most often unless it’s a very sensitive area and I’m not quite ready to be so aggressive with. I say it feels like it’s biting you.

In hard to plunger areas you can squeeze the sides of the pod in as to get a suction to skin. I did this on a cousin last year near her ankle scar from surgery as she still had pain and limited range of motion. I placed the pods on her dry skin (AND HERE’S THE METHOD SO  LISTEN UP) and grabbed the handle to gently and gradually more aggressive twisted the pod to the left and right with the doorknob method. I also pulled at the pod attempting to pull the skin away from the muscle thus helping to also unstick the fascia. Next I had her point her toe as I placed pod on her achilles and soleus muscle. Then I asked her to stand and walk or do a few squats as to have the pods be more intense with the muscles going through the range of motion. She was so appreciative of this therapy and said she felt more movement. Full disclosure, we found one spot that the pods were really struggling to get but stayed with it and wow she felt that bite of the inverted method but the pods left no marks.

With the pods stationary method you will be able to see if the area really is stuck because the plunger handle might not come all the way up or the pod is squeezed sideways.

TIP**The fascia is more pliable when warm from exercise, hot bath or shower or warm towels. We do not recommend this stationary cupping on wet or slightly wet skin. If you want the cupping to leave marks then of course this is the fastest way to make that happen as blood will pool to the skin which is not necessarily a bad thing but can take a week or more to go away.

One client came in complaining of shoulder pain and I when I cupped his bicep he thought I was crazy. Tight biceps can cause shoulder pain. He soon became addicted to it and asked for more each time he came in. We taught him how to do on himself so he can always have this in his DIY toolbox. Of course it’s always better to be pampered and just have someone else do it if you won’t make yourself do it. Accountability!

These are what are for sale starting next week onsite and the PDF that accompanies the set.

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