2020 October

October 30, 2020

As a personal trainer, exercise physiologist and athlete I see all kinds of versions of squats. Even if you don’t workout we all have to squat as a part of functional movement in our everyday lives. Think about how often you use a squat and if you have bad form then how many times a day you squat with poor form leading to injury now or delayed injury from improper mechanics.

If you look at kids and toddlers they have the most excellent form when squatting down to get things from the floor. This is likely due to their activity level and have not yet created bad habits from driving, sitting or overuse from occupations. I can think of several ways you squat in your daily life just off the top of my head or when you should be squatting and NOT bending over at the waist torqueing your back.

Daily squats as part of a functional way of living may be as follows depending on your lifestyle:

  • Sitting on the toilet
  • Getting into or out of an automobile (more of a modified 1 leg squat)
  • Sitting down and getting up from chair or couch
  • Picking up something from the floor
  • Loading bags or heavy dogfood into the car or from the car to storage
  • Getting or placing items from a low shelf, cabinet or drawer
  • Picking up or putting down on floor small children
  • Picking up or putting down various sizes or dogs or cats
  • Moving furniture
  • Cleaning baseboards if you are a clean freak
  • Getting out of a low bed with both feet on ground
  • Gardening
  • Putting stuff in or taking out of laundry units
  • Occupations that require lifting heavy items or persons

You get my point…there are many combined chances that incorporate squats into daily activity without much mindfulness of proper form. Tight muscles in the calves, low back and many muscles of the upper body that help with posture can prevent good squat form.

This post I really wanted to just keep simple and bring to your awareness your squatting form. I often see toes out, butt not tucked under, too much leaning forward with the upper body or heels coming off the ground when I ask clients to perform a squat.  Some toe out is normal for some people. We are all designed with different mechanics but there is a general correct form guidelines.

Did you know that a normal healthy full range of motion for the ankle joint is 70 degrees. Aiming for 50 degrees of plantar flexion (pointing your toes away from your lower leg) and 20 degrees of dorsiflexion (pointing your toes toward your lower leg and shin). Of course there is the other ranges which is eversion and inversion pictured below but that would be a whole other post. Something to consider though when analyzing a squat as when clients load (go into or come out of the squat) are they, are you turning your ankle in or out to make the squat happen (cheating).

Check out the short videos below to become better at squatting.

SUGGESTION:

Take a video of yourself squatting about 4 times facing the camera and then to the side as to see for yourself what you may need to work on. Try correcting your form and do a follow up video a few weeks later to see your progress.

 

 

If you are having trouble getting down low enough then aim for a chair or bench or even hold onto a wall or put a broomstick in the other side of a doorway and get to squatting.

I had mentioned to a client and friend that I was surprised that her calves weren’t tight because she wore heels everyday to work for years. She shared with me that she does ball/wall squats every day for about 25-50 reps and has for years and she contributes that to her great legs and no calf issues. I must say, she does have great squatting form and great legs!

Here’s a ball/wall squat with dumbbell

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) 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.

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, more certifications, qualifications and awards listed in my bio on website.

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

 

 


October 23, 2020

Do you know someone or do you have occasional or persistent anxiety of social situations? Do you know that shy person or kid that needs just a boost of confidence. I was a shy kid which some may find hard to believe. Over 19 million Americans suffer from this type of anxiety and plenty others have anxiety of a different kind.

As a personal training studio owner of Energy Fitness in Memphis for over 19 years we try to pass on any tricks or secrets for you to be successful and maintain optimal health physically and mentally. Nutrition coaching individuals to choose healthier and less addictive or unhealthy alternatives is very rewarding when clients actually consider these alternatives and how they can fit healthier options into their lifestyles.

What about instead of a chocolate cake or sugar binge you reached for something else. Research from Virginia’s College of William and Mary and the University of Maryland shows that eating fermented foods—such as yogurt, sauerkraut, pickles, and kimchi—markedly reduces social anxiety. The effect is especially pronounced in those whose nerves tip into neuroticism—that is, the chronically, fearfully, shy. Here’s the study if you want to read for yourself.

You’ve heard it  for decades that our mental state affects our second brain/gut: anxiety can bring on nausea or diarrhea; depression can make us lose (or gain) an appetite. Now, however, it’s becoming increasingly clear that the brain-to-gut pathway is a two-way street. Not only does the way we feel affect our digestive tracts, but the trillions of bacteria in our digestive tracts can dictate the way we feel. Researchers guess that probiotics—a.k.a. “good” bacteria—in fermented foods boost the production of GABA (gamma-aminobutyric acid), a chemical messenger in the brain that has the same effect as anti-anxiety medications.

Side note on GABA..several years ago I took a self questionnaire from the book The Hormone Diet and scored low on GABA. I purchased a powder supplement form of GABA and tried for a few weeks. One of the first nights I recall taking it right before I got on the floor to stretch as per usual before hoping in bed. Immediately I felt this wave come over my brain in the wildest of ways, who know it was so immediate. It’s the same wave I have felt after a few glasses of wine in which I do not like the relaxed brain weird feeling that I’m not clear headed or have pause in speech which is why I choose not to drink 99% of the time. Plus I don’t want the anxiety of drinking alcohol giving me a gut or terrible sleep.

What if you want to create that diverse gut bacteria
and feel less anxiety everyday?

Try adding some pickled beets, jalapenos, pickled okra, sauerkraut or kimchi into your diet. Don’t stress about the sodium unless you have high blood pressure and need to monitor it as you are far more likely to binge on foods far less healthy when you are stress and having anxiety.

I wanted to put this on my 10 year old son that has ADHD and takes a few prescriptive medicines for it with it wearing off in the afternoon. We’ve had him genetically tested for which meds are the best and also discovered some other interesting things as part of his genetic makeup. Without getting to personal let me just tell you he has anxiety and several professionals have noticed this as well. He started begging me for pickles at the grocery store. I would buy a small jar and he would gobble them down before anyone else had a chance to get even one. Finally I gave in and have been purchasing the largest glass pickle jars the grocery carries that fits in the fridge door. This means I have noticed a difference and especially like the fact he is going to pickles more often than cheese which is addictive and I wrote about it’s effects in a previous blog post.

Did you know that pickle juice is sold in shots and marketed to athletes for recovery of electrolytes? Since seeing these online I decided after a hot day of running outside I would swig some pickle juice and I’ll have to say it’s not cake but I felt no anxiety as I replenished my sodium and potassium levels!

 

 

 

 

 

 

 

 

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) 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.

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, more certifications, qualifications and awards listed in my bio on website.

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

 

 


October 15, 2020

So you want to hire someone to help you get fit or take your fitness to the next level? How do you find the right personal trainer for you? Of course at Energy Fitness, personal training studio of over 19 years we want to recommend that you find someone that doesn’t just have a weekend certification. It is after all, your health we are talking about protecting and protecting you from injuries and helping you get the best out of your investment. Not only is it an investment but you don’t want a trainer that does the same workout for everyone of his/her clients or the same exercises ALL the time.

Did you know there are over 300 certifications available for fitness instruction and states don’t have a governing body that requires more stringent qualifications and education of a personal trainer or fitness instructor. Massage therapists unlike personal trainers must be licensed in all but 5 states as of 2014, the states of Kansas, Minnesota, Oklahoma, Vermont and Wyoming. Those states do not require licensing but some local governments may.  Alaska started requiring licensure in 2015.

There are two companies/certifications that are considered the Gold Standard. These are American College of Sports Medicine (ACSM very science related and the one I obtained), National Strength and Conditioning Association (NSCA for performance based training). These two also require that you have a Bachelors Degree or higher to obtain their certification making you show official transcript as proof. Then the certifying agencies trickle down to other top and common ones in which you can google their abbreviations NSCA, NFPT, NASM, ISSA, NCSF, NESTA. More inexpensive ones are AFTA and ACE.

The top level certifications are going to require the trainer to take and submit more continuing education credits which means they are likely staying abreast of changes, trends and learning new stuff to help you reach your goals. My certifications are listed below if you are reading this and don’t already know me and my background. Of course you can see my bio on the staff page of my website.

Keep in mind that personal trainers come from a variety of backgrounds and fitness experience thus have different philosophies on how to train their clients. Some trainers look like they don’t exercise at all and look bored while training their clients or are too chatty making the clients not be able to focus properly. Some trainers just do the same body building style workouts with their clients having the client sacrifice form over function. Some trainers are chronically late, no show for their clients with no respect for their time or text on their phone during the session. Some trainers just make up the exercises as they go along and don’t write down a thing to track progress.

Then you have those great personal trainers in which fall into the following category which I believe I fall into (tooting my own horn). The best trainers do fitness assessments on their clients often and continually check in especially when it’s time to switch programs every 6-8 weeks.

Ninety-nine percent of the time I have client’s do a functional movement screen, ask them fitness history and health history questions via paperwork and conversation. I also assess different biomarkers like heart rate, blood pressure, pictures against a posture grid, body fat, girth measurements, flexibility assessment, push up test unless client has shoulder issues and  of course goal setting. I pick the program then have clients do twisting and bending exercises and base their program from where their body is now to where I want to lead them. The best trainers also correct clients form and strike the balance between heavy weights and realizing that’s it too heavy causing the client to end up adjusting the body however necessary to get the movement done with the possibility of hurting themselves. I have to watch clients closely and monitor my desire for them to get results with the desire for them to just move their body and do it correctly and with precision.

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom or google duo) 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.

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, more certifications, qualifications and awards listed in my bio on website.

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


October 8, 2020

As a personal training studio owner of Energy Fitness for over 19 years, personal trainer and former collegiate athlete I have high expectations in the gym and cardio workouts for myself which I pass on to my clients.I admit sometimes I get overzealous and may add too many exercises for the client. I just want them to have a balanced body and work in all planes of motion.

Prescribing too many exercises can leave some individuals confused and wondering if they can even workout on their own. This is especially true for clients that I just assess and write a take out program for them to do on their own (and some even give a video demo of the actual workout). Individuals go to trainers for a bundle of different reasons such as motivation, learn how to not get injured, expertise, nutrition coaching and accountability.

This blog post is intended to get you thinking about just doing even 4 exercises as opposed to my own workouts which I just counted often
involves up to 20 different exercises.

I must also admit that I have learned from experience that when new clients especially older clients or newbies to strength training seem apprehensive that I should take that cue and dial it down. This can help them from getting hurt and overcome the obstacle of not even starting the training program if doing it on their own. We all learn everyday and each new learning experience helps us to be better at our craft/profession.

All that said is in this post I tried to think of the most functional movements (fancy word for moving your body well and in different directions) for you to try if you are someone that hasn’t been doing anything or maybe you want to add an additional day with a few body weight exercises.

The best for your Quick Pick 4 is asking yourself

DO YOUR WORKOUTS MOVE YOU
IN EVERY DIRECTION?
Not doing any strength training?
Maybe this can get you jump started!
THE CHALLENGE….. Do 1 set of 12 reps of each exercise 2 times per week skipping a day or two in between.

Here’s a few exercises to get you started thinking this way and incorporate these planes of motion in all your workouts going forward.

  1. Step UpsHOLD ON TO SOMETHING FOR GOODNESS SAKE as this is one of those exercises where balance comes into play as well as ankle stability and firing those glutes (butt muscles). Find a set of stairs in your house, apartment, work or find a tall enough aerobic step or bench at the gym?  What plane does this work?
    Sagittal –This plane divides the body into right and left sides. Movements in the sagittal plane are flexion and extension. You can move forward and backward or up and down. Other exercises in this plane are squats, leg press, leg curl lunges, bench press, bicep curls and buttkicks.THE CHALLENGE….. Do 1 set of 12 reps of Step Ups each leg with no rest between sides 2 times per week (skipping a day between them)!

2. C-Bend (standing or kneeling) Which plane does this work? Frontal – This plane divides the body into front and back sides. Movements in the frontal plane are abduction where you move your limbs away from the mid-line of your body into a lateral motion. Think arms out to your sides like you are flying. Front plane is also adduction where you move your limbs towards the mid-line of your body like when doing a jumping jack and bringing the arms back down to your sides. This lateral movement applies to any part of your body moving side to side.Other exercises in this plan are side lunges, side kicks, side raises for shoulders, shoulder presses, slide board or rollerblading, lateral trainer cardio machine and outer thigh side walks.

If you try the standing version be sure to align your spine correctly. If you tend to have a sway back (anterior tilt of the pelvis) then rotate your pelvis by thinking tucking butt/lengthening hip flexors. If you have a flat back then you will need to create a little arch by doing the opposite of sway back instructions. Want to try the kneeling version by clicking here.

3. IT Band Leg Cross Over (Do this move aiming to keep your shoulders on the ground) This exercise is great because as you are trying to rotate your lower body you are also trying to keep your shoulders on the ground feeling the rotation move up your body as you try to bring your leg back to the starting position. Too easy with one leg? Then do both by all means and that means keep both feet together when coming back up after aiming the toes to the armpits. Which plane does this work? Transverse – This plane divides the body into top and bottom halves. Movements in the transverse plane are rotational, both internal and external rotation.Think golf, tennis, swimming with good rotation, canoe, kayak, paddle board, chopping down a tree with an ax and bowling. Other exercises in this plane are chop squats, lunge with high to low or low to high chops, roman twists or throwing the medicine ball with a twist of the upper body.


or click here for the two legged advanced version.

4. Multi-Planar move Curtsey with cross chop.This movement goes across several planes.  Other rotational exercises are squat to rotational shoulder press or split leg lunge with chop motion or a Curtsey with cross chop (you can use a heavy book or a small handbag, get creative if you don’t have actual medicine balls, dumbbells, cables or bands. Battling ropes are a great tool to work your body in every plane of motion. You can do alternating waves or stagecoach to work in the sagittal plane.

YOU GOT THIS! Chart it on a calendar or on your phone to see your visual progress!

If you are ready to let us be your nutrition coach or personal train you, just give us a ring, text or email.

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