2020 July

July 24, 2020

For the past at least 10 years every time I turn around I am reading something about the benefits of licorice. I have mentioned to our clients at Energy Fitness personal training, nutrition coaching and massage therapy studio that they may wish to consider trying some licorice tea as an introductory for stress relief. It can also aid in reducing belly fat from too much cortisol production from the stress. There are more than 300 different compounds in licorice, some of which have antiviral and antimicrobial properties.

Did you know Licorice is a legume that grows about 5 feet tall? That means it’s in the bean category. When people think of licorice, they usually imagine the black, chewy candy you can buy in the store. You may be thinking it’s just so strong a taste I can’t bear to eat everyday. It definitely has a very unique taste which stops your taste buds in its tracks. What if you could bypass the tongue and go for a supplement? After reading the benefits you may wanna give it a try. There is a licorice variety that is native to the U.S called Glycyrrhiza lepidota, though it’s much less intense in flavor. Glycyrrhiza uralensis is also known as Chinese licorice. It has a sweet flavor and multiple medicinal uses.

Licorice has a history of use in food and medicine for over a millennium. This tasty root comes packed with potent polyphenol micronutrients that have potent medicinal effects for curing anything from nausea to heartburn, and leaky gut. It’s called mulethi in some parts of Asia. The licorice plant is native to the lands of Asia and Southern Europe, and some call it a weed in some of those areas.  Its most popular uses are candy, sweeteners, and flavoring in tobacco products. This widely-used herb has established health benefits, and folk medicine uses it to treat all types of inflammatory diseases.

Glycyrrhizin is the active polyphenol compound found in licorice, and it’s also responsible for the side-effects of consuming too much licorice, such as high blood pressure. As a result, many food producers and supplement companies now produce licorice extract for use in therapeutic and food applications – but with the glycyrrhizin removed. Consuming too much licorice can cause potassium loss which can raise blood pressure.

Benefits of Licorice

  1. Improve digestive health which may be affected by Gerd (acid reflux), reduce toxic bacteria in the gut

2) Beneficial in a weight loss diet by ramping up the metabolism. Many people that struggle with weight and controlling appetite would benefit from Licorice because consumption affects the production of ghrelin, the hunger hormone – thereby reducing appetite. Now don’t go on a mad rush to order or buy licorice because alone it won’t have any significant fat-burning effect. Remember it’s all about finding tweaks in habits and what works for you and combining it with regular exercise and a healthy diet to provide a synergistic effect that helps you burn more body fat. Exercise, eat healthy 80% of the time and then stick of licorice for dessert or try one of the suggested protocols below.

3) Enhance Liver health. Drinking in moderation. Keep in mind everyone has a different idea of what moderation is – 1 glass a few times per week as a trainer is more than necessary if you are trying to have optimal health and always trying to lose weight. Drinking in moderation the liver produces enzymes to help repair the damage but those that drink more the liver can’t repair fast enough and hence fat is stored. Try a few licorice chews on the way to the bar as a preventive test drive to better liver health.

4) Improve Cognitive Health & relieve fatigue (think brain and quick thinking): licorice, namely carbenoxolone, has been shown in reducing stress and slowing brain aging that may lead to the development of dementia. Licorice also contains liquiritigenin, has an anti-inflammatory effect and can have a positive effect on brain cells, showing promise as a treatment for Alzheimer’s disease. Other reports out there suggest that is could help prevent other brain and cognitive disorders like Parkinson’s and boost memory and aid in treatment of depression. Here’s another component present in licorice, amorphousness which has anti-diabetic and anti-inflammatory properties. It helps to reduce blood sugar, inhibit the development of insulin resistance, and prevent Type-2 diabetes. Research shows that licorice helps slow the progression of neurological symptoms and provides relief from chronic fatigue.

5) Improve sleep: Who doesn’t want to sleep better? One specific type of licorice root, called Glycyrrhiza glabra, is known to induce sleep and enhance sleep duration. Two other common compounds in licorice root, namely Gabriel and liquiritigenin, also help induce sleep, reducing the time it takes you to fall asleep at night. These compounds increase the length of non-REM sleep without disturbing deep sleep patterns. Sleep deprivation transpires when a person gets less sleep than they need to feel awake and alert, due to the brain not being able to clear toxins from neural pathways during sleep.

Licorice has also been proven to help with eczema, heartburn, and cough. It may also be effective for cankers, dental plaque, bleeding, high cholesterol, high potassium, IBS, and hot flashes. If you have high blood pressure or are pregnant, you may want to talk to your doctor before using licorice medicinally.

WARNING: Even though I am touting the benefits of licorice remember that more isn’t always better. You should never consume excessive amounts of licorice in food or supplement form.

Here are some suggestions from a brand we love that is a science and medical foods based company:

https://efitness.metagenics.com/licorice-plus

https://efitness.metagenics.com/glutagenics

 

 

 

 

 

 

https://efitness.metagenics.com/tran-q

https://efitness.metagenics.com/fem-premenstrual

 

 

 

 

 

 

 

If you just enjoy the taste of licorice then go bold but remember that as with anything dosage and consistency is key.  Try traditional medicinals licorice root tea or the Yogi teas and of course straight licorice chews if you dare, just watch for sugar content from the companies that are trying to make it more appealing by amping up sugar content.

Not sure what to do or where to start? We can help!

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


July 19, 2020

How effective are you with your workouts and rest breaks either doing cardio or weight training? Some of you may be thinking “I don’t even workout!”. Many of you may be reading this and haven’t really thought about how long you should rest between exercises or more specifically between sets (example: a set of 10 reps of squats).When it comes to optimizing your training program, there’s a lot of variables that need to be considered. How much time you rest between sets is one of the more important variables yet is often overlooked.

Clients at Energy Fitness are paying for a trainer/coach for a set time slot so many want to be as efficient as possible as they are invested and held accountable. What about when clients or you workout on your own time, are you getting the most out of your efforts? We keep the personal training sessions moving along at a good clip and try to get in as much as possible in the 30 minutes.

When I go out of town and workout at other gyms I am reminded that It can be amusing to both the trainer and other clients to see how some individuals or clients catch more break time between sets.

If you are looking for results and not getting them maybe you should increase your intensity by moving along faster through exercises.

Here’s what we see as stalls for extra time
or as I call them “mini-breaks”

Where do you fit most of the time
and are your results showing? Here’s to a giggle…

  • purposely put your water bottle or coffee further away so you can use that walk to it as a break
  • sipping too much beverage
  • readjust your weight gloves
  • flexing in the mirror
  • weighing yourself
  • deciding what your are going to do next as you don’t have a plan and do whatever comes to mind
  • chat it up or tell a story to a buddy, fellow training client or trainer
  • fein to your trainer that you need another demonstration of the exercise as you weren’t watching the first time
  • explaination from your trainer or workout buddy of why you need to do an exercise you hate
  • take too much time journaling your weight and sets
  • read a magazine
  • check your smart watch for messages
  • check your phone for calls, messages or emails
  • watch TV for news, sport or financials updates
  • at home virtual workouts – pet the dog or cat

Now that you’ve had a good chuckle let’s talk real time between sets so you can get the results you want.

Learn EXACTLY how long to rest between sets to maximize muscle growth and long term strength gains?

Ideally we want our clients warmed up at least 5-15 minutes before with as we age needing more time as you can exert more force upon the muscles when they are warmer.

For weight training:

Longer rest period 3 minutes for full recovery means that you will have enough time to recover and be strong enough to lift when it’s time for successive sets.This is training for power 3-8 reps (typically 3 sets but body builders doing as many as 10 sets) and means heavy weights especially for compound movements like bench press or squats.Trying to build muscle mass then try this for 4-8 weeks although you won’t be able to fit as many exercises in and likely you will have to lift at least 3 days per week and each workout will take longer. Scientifically you are waiting for recovery from a cellular level to happen and that takes time or some additional supplementation. You could however choose to try this for one particular muscle group for a shorter workout say bench press incline and flat then in between sets you could work legs or core.This would be a good use of time and you could mix the shorter rest periods as explained below with this longer rest period.

Training for strength, 10-12 reps typically 2-3 sets means lifting moderate to heavy weights and can fall in the shorter-moderate rest period category.with a rest period of 1 min – 90 seconds. This means that you will create more metabolic stress to your system feeling like you are getting a killer workout as you will feel the fatigue more, but it comes at a price. With a shorter rest period, you’re not going to be able to lift as heavy a weight or perform as many reps as you would be able to after a longer rest period. You may have experienced this first hand especially if you had to go down in weight by the third set. You will be getting lots of different exercises completed with this method. This is the majority of training we do with our clients and how I train myself with a pepper of heavier sets thrown in. This can be performed by choosing 3-4 exercises and rotating through them. You can even throw in a few core moves if you have moved through the exercises faster than 90 seconds. An example of this might squats, lunges, dumbbell row, shoulder push ups. This set would give your body the 90 seconds because the lunges and rows are unilateral training which takes longer. If you did squats, leg curl, outer thigh and leg extension then you would want to have more rest before you went straight back to squats again so you might do some plank or back extensions to rest the legs.

Endurance training for weights is performing 15 reps and above and typically is shorter rest period category because you can go straight from one exercise to another without the worry of dropping a face on your face or foot because it’s lighter. An example would be doing 2 exercises back to back and if you feel like you need more rest throw in a core exercise.

CARDIO REST PERIODS – Setting out to do cardio hit / interval training means periods of work and rest. Since I was a cross country and track collegiate athlete I can relate this best by giving examples and why different rest periods are necessary. Early in the season a base of miles is obtained and speed work like doing quarter mile or half mile repeats need longer rest between sets. As you get more conditioned your body recovers faster and you need to stress if if more, so shorter rest periods are necessary to duplicate the racing stage that will have no breaks. For general hit training in which we highly recommend and has been proven to be effective examples are doing 10 sets of 30 second effort and either 15 or 30 seconds of active recovery or if you are killing it then passive recovery. This type of training can be done 2-3 times per week. For weight training for clients coming to us wanting to run a long race like a half or full marathon they need to lift heavy and phase to lighter and more endurance weight and reps closer to the race. Of course if this is their first time lifting weights then we must go through a moderately heavy phase being cautious with the joints, consider the age of the client and previous or current injuries as well.

So what type of training do you do?

Being in tune with your body may be your biggest clue. Knowing your body type, genetics, trial and error or hiring a trainer can be less frustrating and more motivating when it comes to getting the best from your body.

Remember I said there are lots of variables when it comes to getting results? Steps in personality and lifestyle choices. You may know what you need to do but just don’t do it or aren’t getting the right nutrition or sleep to muster up the energy or brain power to make it happen. Just do it slogan really needs to get in your brain!

Remember, as for rest and muscle building that doesn’t mean that you just sit around and do nothing or watch a timer? Not in my books as a trainer. You can do some other muscle groups or core exercises that don’t involve those muscles and still be pressing on towards your fitness goals.

Not sure what to do or where to start? We can help!

You can get an onsite or virtual assessment so we can access the quality of your body’s movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


July 10, 2020

When nutrition coaching and personal training our clients at Energy Fitness clients come in with certain goals and habits. Many of these habits are what may be keeping the client from ultimately reaching their weight loss or performance fitness goal. Over and over again we hear clients say “I’m not willing to stop having my drinks!” so then the clients and trainer often can become frustrated as the trainer knows the scientific reason and benefits to stop consuming alcohol.

Let’s look at the science aspect and why alcohol may be a the demon when it comes to a weight loss battle.

Can I drink alcohol if I’m trying to lose weight?

If researchers say that one drink a night is good for your heart, then having more must be even better is the sad (standard american diet…extended into drinks as well) story line that many tell themselves to justify the habit. I get it, a glass or wine or a cool beer at the end of the day to wash away your worries or stress but what about the stress it is causing your body or your chronic weight loss battle going on in your head. Far too many times I have heard spouses say how thin they were when they got married and one or both partners aren’t willing to stop drinking.

To really explain why the struggle is real for you then you must understand calories and nutrients. I did all the hard work of brushing up on the Kreb’s cycle and all those long hard words to pronounce so I will just do my best to give it to you as simple as possible.

To lose one pound per week you must have a deficit of 3500 calories so about 500 less per day. Problem is that most people don’t know the numbers. You likely don’t know how many calories you are taking in and most of you don’t track how many you burn. You may not even know your basal metabolic rate (how many calories you burn even if you were to sit and do nothing all day).

A general idea for what you burn would be to start with how much you weigh and add a zero to it.

Example: I weigh 125 lbs so 1250 calories would be baseline. I am very active and I have a lot of muscle so this number increases to account for that. I have had my BMR tested often and it’s around 1750 calories. That’s 500 calories more than the simple add a zero. That’s actually close to the amount of calories I consume daily or spread across a week my daily average to maintain my current weight. Men trying to lose weight would likely not want to go below 1500 calories and women not below 1200 calories.

Now is a calorie a calorie? not when it comes to alcohol

Alcohol can cause issues for your weight-loss and metabolism-balancing efforts because it is high in calories (second only to fat), and, like fats and carbs, is metabolized to acetyl CoA. When acetyl CoA is around in high amounts, the body sees no reason to burn other fuels. Pay attention to the above mentioned acetyl CoA in this paragraph. This means that if you are trying to lose weight and you consume more than your body can burn immediately that it can be stored as fat the same way excess carbs can be stored. To lose fat you will have to burn up all the alcohol calories and the carb calories then finally force your body to convert stored fat into glucose.

In college during my board of review for my Master’s Degree in Exercise Science one particular phrase stood out to me that I had to recite.

FAT BURNS ON A CARBOHYDRATE FLAME!!!!!!

Your body burns calories in this order:
alcohol 7 calories per 1 gram
carbs 4 calories per 1 gram
fats 9 calories per 1 gram
(protein 4 calories per 1 gram. Protein leads to little energy contribution in terms of fuel as it is not stored in the body and need to consume every 3-4 hours if you wish to maintain a healthy muscle mass)

Let’s do some math!

If a 10 minute jog burns about 100 calories and you can only last for 30 minutes at best and you hate running, so you do the bike which is half the calorie burn then you have only burned 150 calories. Well, one beer or glass of wine is about 100 calories and most people don’t have just one or when they drink.Most people also like to snack that spells disaster for weight loss goals.

Does that Mean I should Avoid Alcohol Completely?
You may need to avoid alcohol when you’re trying to lose weight, but we have also seen people have wine almost nightly and be able to attain and maintain a lean, healthy body.

The trick is to know what does and does not work for you.

If you want a glass of wine with dinner, here’s a tip…Don’t eat starch and fat with your meal and drink alcohol together. Make an effort to never combine the three.

For instance, have a piece of fish, a plate of veggies and either a glass of wine or half a sweet potato, but not both.

The truth is, small amounts of alcohol, (note: we said small) can certainly be apart of some people’s fat-loss formula and whether it is for you or not will take some detective work.

During your detective work think of abstaining as a way of treating your body like a race horse and keeping it free from things that could be holding back the reigns to see what your mid-section could really look like.

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

 

 


July 4, 2020

At Energy Fitness personal training and nutrition coaching studio downtown Memphis and virtually online training folks we want to give our clients every edge possible for success. Have you have read any of our posts where I mention chakra’s or color before for health?

This article aims to bring color therapy into your realm of awareness. Of course after this article you may be noticing all kinds of colors everywhere including magazine ads, billboards, tv ads to window banners and colors of restaurants. If you want to avoid hunger stimulating colors, don’t paint your kitchen to look like a fast food restaurant. There’s a reason burger joints use reds, yellows and oranges in their color schemes all the time. These colors are stimulating and may even stimulate appetite. I’d say this can even translate to the color of your dishes.

Think about it people choose cars and clothing by their color all the time.Some people just don’t want to think about it and have lots of grey, white and black in their closet then accessorize to match their mood with a pop of color for a tie, scarf, jewelry or purse. Who hasn’t pored over dozens of options when picking just the right shade to paint a room? Color makes an impact. Nobody has to tell you that if you walk into a room painted all white it’s much different than if it’s painted pitch black.Marketing experts know that color makes a big difference in how customers react. For example, on websites, a red “BUY NOW” button usually works better than a green one.

Multiple sources point out that in Egypt, Greece, China, India and other countries colors have been used in various ways to promote healing. Color therapy has been used to treat inflammation, muscle pain, nosebleeds, infertility (in animals), injuries, burns, sciatica, meningitis, nervous instability, headache, irritability, sunstroke and more.

So why not integrate color into your weight control success. I’ve known for many years that eating off of blue plates a user tends to eat smaller portions as well as if you eat on smaller plates.

Have you heard of Blue Light Therapy?

Typically this is a type of treatment used for SAD (seasonal affective disorder) which is a form of depression that some call the “winter blues.” Symptoms typically appear in the fall and continue during winter months.Some symptoms of SAD are depressed mood, lack of interest in activities, tiredness and fatigue, trouble concentrating, feelings guilt or low self-worth, thoughts of death and suicide, irritability, sleep issues, experience changes in appetite or weight.

Those who suffer from SAD have weight gain and a craving for foods high in carbohydrates. Scientists believe that the cause of SAD may have to do with serotonin and melatonin levels.

Light therapy boxes can be found online for less than $60 and some have timers. While we are on the subject of blue light recall that televisions and smart devices omit blue rays which stimulate your brain. This is why you might have trouble sleeping if you watch these right before bed. Blue light therapy might be best done in the morning to stimulate your wakening cycle. Some people (I’ve been guilty of this) try and override this by wearing yellow shades to block the blue light.

So what if we took this same principle of color therapy for weight control to our closet and our environments in which we control like kitchen, common room that you may feel compelled to snack or office space. Avoid Red, Yellow & Orange. Listed below are the colors listed backwards in order of most decreasing the appetite to most increasing it.

Colors That Decrease Appetite:

10) Grey  9) Black  8) Brown  7) Purple  6) Blue

Colors That May Increase Appetite:

5) Turquoise: (It’s the color of tropical waters and used a lot on dessert plates. Even if you think you are full after dinner, seeing a piece of cake on a turquoise colored plate is likely to make you want to eat the dessert anyway.)

4) Green: Many people are attracted to the color green and associated it with abundance.

3) Yellow: makes most people happy. When people are happy, they are more likely to eat than when they are feeling sad or overly calm.

2) Orange: stimulates the brain, which increases mental activity and often stirs up a sensation of hunger.

1) Red: raises a person’s blood pressure, heart rate, and causes hunger to be more prevalent.

Try adding more color in your life and look at what colors may not be present that might need to be to balance out your moods and life. I remember when Mae, LMT did massage on me when she first started at Energy Fitness. She also does energy work and could see lots of red in my energy field when she closed her eyes. That stands for fire so it made sense that I didn’t have a need very many clothing items that were red in which I did not. I have sense made a shift more in the past few years for more neutral colors. I think back to when my husband and I first bought our first house. We had lots of energy which is probably why we chose a red kitchen, yellow or green walls and an orange spare bedroom and then later changed to off white for all the walls.

There is a song by Expose that has the lyrics seasons change feelings change and the Bible says there is a season for reaping and a season for sowing. Life is flowing and so should be your diet and energy levels. Try not to get in a bad habit rut or just grab for whatever is convenient.

Plan your meals with love and color!

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