2020 September

September 25, 2020

Well..How are you holding up with your workouts? Energy Fitness has been holding clients accountable for over 18 and a half years. Personal trainers aren’t just for celebs, they are for people that don’t know where to start designing a balanced program or those that need accountability and that extra push. Let’s face it, learning the ins and outs of how to work around injuries, prevent injuries from overuse or bad form, how to get faster at a sport, have more flexibility in your muscles and joints isn’t knowledge you are born with. I’ve been in the fitness profession over 30 years and still learning skills to sharpen my tools as I coach and teach others. This teaching and coaching can be something clients pick up bits and pieces along the way and eventually feel they have enough to fly on their own or it could be that they know they will never remember all of it or be inspired to change their program every 6 weeks.

That’s right even though you may know what to do how often do you actually change your selection of exercises we call a program? That’s where this post comes in, to teach and show you a few tools you can use on your own or hire us to teach you to do.

I’ve been recording 7-10 min videos for individuals or current clients showing what their program looks like so they can have an example of proper form and how many sets & reps I think they should do and with what weight. They tell me what they have access to or equipment they have at home (if any) and what their goals are.I also get a health history, release of liability and general sense of their lifestyle if it’s active or not and many other questions that may be helpful in creating an effective strength program to do twice a week about 20-30 minutes. Some clients additionally want us to suggest cardio workouts and flexibility. Where would we be without nutrition coaching? Well, that depends on the client and if they wish to include it in the program. We all know of course you can’t work off a bad diet.

Let’s just focus on strength training for this post.
Can you name the benefits of strength training as they are kind of motivating.

Here’s a quick 16 Benefits of strength training:

  • increases your confidence
  • increase quality of sleep
  • decrease blood pressure
  • improve skin tone (sweating can help detoxify skin)
  • increase muscle tone
  • decrease body fat
  • decrease symptoms from depression, anxiety, moodiness, anger
  • increase focus and work productivity
  • boost immune system
  • increase bone mass helping to keep bone diseases at bay
  • increase muscle mass
  • increase joint flexibility
  • increase balance (now if you only doing bench press and bodybuilding exercises this is limited) Try doing some bicep curls or shoulder presses balancing on one leg or use a stability ball!
  • helps control weight (that is if you don’t justify your way into more food just because you work out)
  • keeps your heart and lungs healthy
  • increases your stamina

Moving on..Take a look at this and decide if you wish to reach out to me or motivate you to hire a trainer to take your fitness to a beginner or the next level. This one of two I created for a client that lost a lot of weight on he own and wanted to tighten up to help fill out her body more with muscle. I send her links to her private videos then additionally sent her the typed version in a nice tracking worksheet format.This program would be performed one day per week and the one paired with it another day of the week making sure there is at least one day of rest between the programs. We recommend at least 3-4 days of cardio per week totaling the  American College of Sports medicine recommended dosage of 150 min per week of exercise with more being prescribed as needed based on goals and starting fitness baseline.

The video is in fast forward so you can see and hear if you listen some of the exercises and see the transitions.

Here is the typed version: (an example of what you will get should you hire me to create a program for you)

 

 

 

 

 

 

 

 

 

 

Another client (Julie) that was a neighbor and our kids played soccer together had me create a program for her. She went one step further and had me virtually take her through both programs. The first workout she texted me the next day she was so sore and that she needed more than a day to recover for me to show her the other workout plan in her program. She’s an avid runner and super healthy so she couldn’t believe how much it kicked her butt. She knew she needed to do it to make some of her nagging injuries go away and be a fast runner again. Those programs will help keep her balanced and give her a jumping off point of moving her body the right way based from her virtual functional movement screen we did. The movement screen showed me she needed to improve range of motion in certain areas of weakness which is why I chose lots of twisting, balance and core exercises.

What about you? Are you ready to kick it in gear slowly or amp it up? Programs range from $87-$200

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.

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today!
901-466-6242 or energymemphis@gmail.com

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

 

 

 

 

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

 

 

 


September 18, 2020

Have you heard the buzz the last few years about the benefits of infrared saunas? They are so popular that there are increasingly more options available to the public. Boutique day sauna’s are now available and sessions can be purchased individually, packages or monthly unlimited memberships. The main types are wood burning, electrically heated, infrared and steam room.

Spas are of special interest to me as my hometown is Hot Springs, Arkansas which is home of BathHouse Row as well as Mountain Valley mineral water. Buckstaff Baths is still in operation today. I recommend the Whirlpool mineral Bath package for a mere $38 which includes: Whirlpool Mineral Bath(20-minute tub bath with whirlpool at a maximum temperature of 102 degrees).This bath package includes, hot packs, sitz bath, vapor cabinet (pic below where just your head sticks out-awesome and so old school), needle shower (doesn’t hurt), and whirlpool turned on in your tub.

Sorry, I was getting carried away with memories of my past bath experiences at Buckstaff.

The focus of this article is mainly to bring to your attention the benefits of an infrared sauna and the options available for infrared saunas at home (portable units). Portable Infrared Saunas are becoming alarmingly alluring to the public – and, for a good reason. They offer an array of healing benefits for both the mind and the body. Sweating has long been used as therapy. The Mayans use sweat houses 3000 years ago. In Finland, saunas have been used for thousands of years, and 1 in 3 Finns still use them. In the United States (U.S.), there are thought to be over a million saunas. A regular dry heat sauna is typically a room heated to between 158° to 212° Fahrenheit.Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.

Is this a fad or will it stay around for a bit? Who knows as many people thought spinning was going to be a fad and almost 25 years later it’s still around, In fact, the demand of the Peleton bike is such that customers often wait 6 weeks for delivery or more.

Then of course you have some businesses take it to the next level and offer 24 hours a day access and/or combine exercise in the infrared saunas via virtual instruction like weight exercises, body weight exercises, band exercises, core, barre, treadmill, kickboxing, cycling, rowing, or yoga. Me, no way I would want to exercise in this environment! The selling point for the exercise infrared saunas is that the you receive the benefits of infrared heat absorption, while completing a 30-minute isometric (yoga / pilates) workout or 15-min High Intensity Interval Training (HIIT) session for some businesses or a 30 minute circuit for other business models and some with heart rate monitoring. As the infrared heat penetrates your body causing you to sweat, the isometric postures further accelerate detoxification by physically removing the toxins from your organs through muscle contraction. By the way massage and exercise not in a heated room also has the ability to detoxify your body via sweat and muscle pumping contraction.

The main benefits for infrared saunas are as follows:

  • Increases in cellular metabolism, blood circulation, tissue oxygenation and collagen production
  • Production of inflammatory mediators that reduce cellular inflammation
  • Production of growth factors that assist cellular regeneration
  • Increased cellular and tissue growth
  • Activation of anti-aging systems (when we repair both the DNA architecture and the gene transcription systems, we are restoring the optimal Epigenetic state of the cell. When we test clients biomarkers with our BIA (bioelectrical impedance analysis) machine I am often telling client that the machine also measures Phase Angle which is the overall health of the cells. We want our cells to be like grapes not raisins!
  • Other more laymen terms for results are relaxation, stress relief, anxiety and depression relief, better sleep, detoxification

KEEP IN MIND……………A sauna may not be suitable for everyone. Check contraindications before using.

What is the Ideal For Infrared Sauna Temperature?

An ideal temperature is between 110-130 degrees. However, it depends on what you want to accomplish. In an infrared sauna, you will have a better detoxification at lower temperatures and you will sweat more at higher settings.

Remember that infrared is what heals, not sweating (which is what marketing sells). What is important is getting as much infrared as possible.

According to one blog post I read as part of my research for this post, ‘If you set your control panel at too low of a temperature and wait to enter until it has reached the desired reading, the heaters will short cycle off and on and you do not fully benefit from the infrared. This is one of the most misunderstood aspects of infrared sauna use”.

You want the heating elements to be on and delivering infrared the entire time, regardless of the temperature setting. So ideally you want to set the temperature at a higher level around 140. Then you can enter the sauna when it reaches 110 or 115.

Using an infrared sauna at the lower temperatures of 110-125 degrees results in a sticker, more fat-laden sweat and less electrolyte loss. In fact the sweat from an infrared sauna session is comprised of up to 20% toxins compared to only 3% toxins in the sweat produced in a high temp steam unit. This is a main reason it is the better choice for detox purposes.Some users report beginning the session at a low 110-125 degrees for the first 20 minutes and then raising the desired temperature to around 135 to produce a more profuse sweat for the final 10 minutes.

So What’s Best Temp for an Infrared Sauna?

According to someone praising the benefits of the brand Heavenly Heath if you are a beginner or not in great health then 100 degrees or less until you get use to the heat. For most others set the control panel to at least 130 degrees. A setting above 140 is even better. Begin your session when it is between 100-115 degrees. This brand has a ceiling vent.

Should I invest in one for my home?

One of our clients which is totally immersed into holistic and natural care in so many areas of her life showed me her infrared sauna in which she keeps in her walk in attic.

Here’s what she had to say about her “I have not been sick, it relieves stress and detoxes the body really well!” Kathy Y. She has the Luminati Sauna model from www.saunaspace.com (It’s an investment for sure and it has a Lifetime warranty!) They have payment plans available as well.

Another client Energy Fitness has trained for many years is a nurse and mother of two grade school children. She recently shared that her new guilty pleasure is a membership to Hot Works and sometimes she goes twice a week. It makes her feel calmer and more zen. She does some Yoga but many times just lays down and soaks up the heat and rays. This is a great mind calmer for those with overactive brains and thought patterns.

Here’s an image from SaunaSpace.com website.

 

 

 

 

 

 

 

 

HAPPY DETOXING OR GETTING YOUR RAYS ON!

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today!
901-466-6242 or energymemphis@gmail.com

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

 

 

 

 

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

 

 


September 9, 2020

As a personal training studio, Energy Fitness trainers are always showing our clients different stretches that can help increase range of motion as well as decrease pain.With all the sitting that we all do for hours a day this stretch can be especially helpful in reducing back, knee or calf pain.It helps to stretch out the quadriceps, hip flexor and shin (front of lower leg) muscles.

See the video below and attempt to get into this quadriceps stretch position. Hold onto something if you feel like you are so tight that you think you can’t imagine bringing your torso into an upright position. We will caution you that if you feel a cramp on the front of your foot at your toe is up the wall that this happens quite often it is a sign that this too is an area in need of stretching love and care.Once you have placed yourself in this position be sure to tilt your butt under (pelvic tilt/posterior tilt) and breathe. Hold the stretch from 30 seconds to optimally 3 minutes.

Tip: If you find the foot up wall an impossible position to get into at first then try, try again (unless of course you have serious knee issues in which case try less advances poses). Try post exercise of at least 20 minutes or even after a hot bath. Fascia that covers the muscles is more pliable when it is warmer as well as the underlying muscles. Also, you may wish to place a pillow or soft yoga block under your back knee for either a more comfortable or advanced stretch.

Want to know if you are progressing? Keep a note pad of when you first started doing the stretch and try every day or every other day. Rate yourself on a scale of 1-10 comfort level. You might give yourself a 2 if you couldn’t even get the back knee close to the wall or get up. You get the picture! A score of 10 would be you get into the pose quick and have no cramping or making facial expressions of discomfort and can hold the pose easily continually making adjustments of getting deeper into the stretch.

Think how proud you would be of yourself for mastering what trainers think of as an advanced stretch pose. You just might be so proud you demonstrate friends and family of your feat! Okay, maybe I’m the only exercise nerd that does that kind of show and tell.

Attempted and not there yet? That’s okay, it can be a goal. Here’s a few more to build up to the one above that I put in a blog post over 2 years ago.

Happy Stretching!

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today!
901-466-6242 or energymemphis@gmail.com

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

 

 

 

 

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