2020 November

November 27, 2020

Over and over again at Energy Fitness we have prospective clients as well as active clients tell us they need accountability for fitness and nutrition. Think about it, only fifteen percent of the population are regular exercisers which is defined at exercising three times per week minimum of 30 minutes. American College of Sports Medicine guidelines states that  healthy adults aged 18-65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week. Be honest, how often do you regularly do these guidelines?

Did you know that having a workout buddy or hiring a trainer you are 7 x more likely to stay on track and make it happen? Here are a few reasons that adding that accountability can be useful:

  • fun
  • safer
  • variety
  • a break from life
  • someone to celebrate with
  • friendly competition

Here’s a look inside a fitness minded family
in hopes of inspiring you!

For this post I’m mixing in all the reasons to either exercise with a buddy or hire a trainer. Thanksgiving this year 2020 (The year of Zoomsgiving!) our family had a family dinner consisting of two adults and two boys grades 9th and 5th. The 9th grader, Laken said the day before “I think we need to go to a bike park Friday because I’m gonna have thousands of calories on Thanksgiving and need to work it off!

Well about two hours after lunch the adults insisted on a casual bike ride.on the Swamp Rabbit Trail. I suggested the family see a fitness park I discovered a few weeks ago. Turns out we got competitive as usual as well a making it fun and thought we would show you and maybe inspire you as well. We all celebrated the fun feats of strength and endurance we could do at a local fitness park called Chris and Kelly’s Hope Fitness Park  in Travelers Rest, SC. If you live in Memphis I have seen one of these parks over near Leftwich tennis center and right next to The Links at Audubon golf course, it’s called Fitness Zone (pic below). These types of parks are great as they have different stations in which you can use your own body weight as resistance.

I tried the lat pull down machine then started showing off and did it one handed.Fyi.. I already ran and lifted that morning and now back at it again as I had more desserts than needed!

Laken, our 6 ft 135 lb 9th grader got on the Chest Press before me and said it didn’t work. Well Mama had to get on and show him how it’s done and that it was indeed working. I was pleased to do it considering I don’t typically bench press or leverage my own body weight of 124. As you can see it was hard and I squeezed out 2 reps. Mark, my husband got on it and was killing it, likely this will be his new favorite extra weight day activity on a weekend bike ride to challenge himself.

Then we moved onto the monkey bars and more feats. We had a family competition all starting at the same time who had the best grip strength holding their bodyweight whilst hanging. Laken thought for sure he would be the winner but alas I outlasted then and finally stopped at just over 90 seconds. I had cycling gloves on in which Laken said, no fair she’s got gloves on. A rematch likely to occur! I will still beat him as he doesn’t know in college I outlasted everyone in my class including the men in a flexed arm hang competition. The kids think their parents are old and they will win at all fitness feats so I decided to show off a little flexibility as well.

After the park we passed by a small asphalt track in which the competition still continued. Oliver has been bragging for weeks that he can beat me in a foot race. Well, he is right both kids beat me in the sprint. Then I challenged him to a lap and he said you have more endurance you will beat me. Laken won fastest .13 of a mile while I was second at a 6:47 pace and Oliver was in the dust.

 

 

 

 

 

Then it was time to cycle home with nature and feelings of accomplishment and joy for great family time and gratitude for good health! We have a new puppy so upon return it was her turn to get some exercise and go for a short walk. She simply refuses to walk and just lays down in protest. What!!!! Doesn’t she know she’s part of a fitness family. We gotta work on this as it’s simply not acceptable. So when I mention Canine for accountability in the title of this blog post you may wish to make sure the dog you get if your goal is to be more active will be a breed that helps you stay accountable and likes to go on walks or runs!

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com
552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) with me! 

 

 

 

 

 

 

 

 

 


November 21, 2020

It has twice been brought to my attention as of late about clients having symptoms of altitude sickness. I must admit the symptoms can be very bothersome and range from mild to severe. I felt compelled to bring to your attention some herbal remedies that may be helpful next time you take a trip 1000 feet above sea level or more.

The primary cause of altitude sickness is the decrease in air oxygen levels. At 8000 feet, oxygen levels are about half those at sea level. If one ascends slowly the body has a chance to acclimatize by making physiological adjustments and symptoms can be prevented. If one ascends too quickly, fluid moves from the blood stream into the tissues, the blood thickens due to fluid loss, and slows elimination of toxins and wastes from the body. The resultant dehydration inhibits the normal distribution of nutrients and oxygen to the cells and transport of wastes from the tissues, causing thirst along with other symptoms, including breathlessness, sleep disturbances, increased heart rate, nausea, vomiting, headache, oedema and fatigue. Symptoms can present within 12 to 48 hours of arrival at high altitude and are intensified by alcohol and vigorous exercise. If symptoms persist for more than 2-3 days, it is best to return to lower altitude. If you are moving or going on vacation and are an avid exerciser then you simply must be patient as it takes 4 weeks for you and your blood to acclimate to the higher altitude. I recently moved from about 224 ft sea level in Memphis to almost 1100 ft above sea level and it absolutely took four weeks. My runs and bike rides were just so slow and with exercise induced asthma I felt it probably more than the average person.

A list of the mild altitude sickness symptoms are as follows:

  • headache • nausea • dizziness • throwing up • feeling tired • shortness of breath • faster heart rate
  • not feeling well overall • trouble sleeping • loss of appetite

Here are a few vitamins/supplements you might already have around the house and can gear up for that trip.

Free-radical-mediated damage to the blood-brain barrier may be implicated in the development of acute mountain sickness, and so taking antioxidant supplements such as vitamins A, C and E, alpha-lipoic acid or selenium could be very helpful.  B-vitamins work as catalysts for many biochemical reactions, including the utilization of oxygen by the cells.  Vitamin C acts as a major antioxidant, protecting nutrients like the B-vitamins, and helping the body deal with stress. Daily doses of 1000 mg vitamin C, 400 iu vitamin E and 600 mg alpha Lipoic Acid are recommended.

I like to look at other how other countries and cultures take care of the body via herbs, manual therapy (massage, reflexology or accupressure), sound healing, etc. We can learn a lot from cultures that are deep rooted in healing passed down from generation to generation. There are several herbs which could be very helpful to help prevent or treat altitude sickness, particularly those which are classed as adaptogens and cardiotonics.

CAUTION: Of course if you are on any prescription medications or have health related issues PLEASE check with your doctor to see if any of these suggestions are contraindicated for you!

  • Ginkgo biloba has a remarkable ability to increase blood flow throughout the body, in particular to the brain, enabling it to cope better with decreased atmospheric oxygen levels.
  • Reishi mushroom (Ganoderma lucidum) is used in the high altitudes in Asia to prevent altitude sickness. The ‘mushroom of immortality’, Reishi has been used for centuries as a longevity tonic to increase energy and increase resilience to physical, mental and environmental stressors.
  • Rhodiola is native to the Himalayas and found growing in at high elevations in Asia, Europe and North America. The root, stem, leaves, flowers, and seeds all have adaptogenic and antioxidant properties and have long been considered a panacea. Rhodiola enhances physical and mental energy and performance, improving mental acuity, memory and concentration and increases blood supply to brain and muscles.

Spices or Foods that may help:

Eugenol, a component of the volatile oils in cloves, allspice, basil, cinnamon, bay, wild carrot seeds and marjoram decreases blood viscosity, and aid the retention of fluids in the blood. Horsebalm, (Monarda spp), and various related species including thyme, mints, wild bergamot, winter savory,  contain blood thinning compounds including thymol, menthol or menthone. Foods such as garlic, ginger, tomatoes, dill, parsley, chillis, celery, onions and fennel also possess blood thinning compounds.

A solution many people use in South America for altitude sickness is coca leaves which are available in pharmacies in tea bags!

Drink plenty of water a very common theme of how to prevent altitude sickness. You may even wish to combine with the nunn or other electrolyte tablets or powder I have suggested before in blog posts for proper hydration.

Reflexology & Acupressure Points that may be helpful!

This acupressure point is actually a two-for-one point. That’s because Pericardium 6 or Nei Guan by its Chinese name, is used to treat nausea and vomiting, and it is also be used treat anxiety. So if you’re feeling slightly nauseous AND anxious, then you may find this point helpful. I had to take my wrist watch off for this pic as it’s pretty much right under the band. Pericardium 6 is located on your forearm, three finger-widths below the wrist crease. Hold your thumb on the location and press for up to 60 seconds at least once per hour as needed. So where ever you go next time high in the sky or mountains try a few of these blog post suggestions to keep that sickness at bay.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242
or email us at energymemphis@gmail.com  552 S. Main, Downtown-Memphis, TN 38103

Our covid guidelines are that 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 (Massage Therapy).

 


November 12, 2020

Having been around fitness facilities for over 30 years music is often in the background. Trends have changed where in bigger gyms or Y’s you see lots of clients listening to their own music of choice. No longer is a big box gym known as a place to be social if the majority of people have ear phones or ear buds in and cranked up. Especially in the year 2020 known as a shift in social behavior with social distancing and limited capacity at many facilities. Online fitness classes having people geared up to workout right from their homes or as they travel to onsite hotel gyms is another way you might see people wearing ear buds or headphones. Just protect your hearing and keep that volume lower! We all know by know that the grocery stores tend to play music to make you buy more based on mood and feelings you have when hearing the songs if you pay attention to them.

Remember aerobics and step group classes being all the rage starting in the 80s? Did you know that the music selection or list was typically a certain beats per minute depending on the level of intensity the instructor was teaching the class. Then we moved onto music apps where you can get beast mode or meditation beats per minute giving you a list of songs or creating choices in these ranges. You can type in healing music for different areas of the body on YouTube and there are lots of choices now.

Let’s talk music for healing in terms of frequencies or hertz

Whether you’re relatively new to soothing sounds or are a seasoned listener, the term ‘Solfeggio frequencies’ might be entirely new to you. Solfeggio frequencies refer to specific tones of sound that help with and promote various aspects of body and mind health. These frequencies are reputed to date back to ancient history and said to be the fundamental sounds used in both Western Christianity and Eastern Indian religions, chanted by the Gregorian Monks and in ancient Indian Sanskrit chants. In college I had a Gregorian Chants Cd and Enigma which I found zen and still I enjoy this type of chill music when I feel I need it.

Research has been done showing the Gregorian and Sanskrit chants had the most positive, even healing, effects by increasing UV light absorption between 5 to 9 percent. The classical music increased UV absorption by small amounts. And rock music decreased UV light absorption, harming the DNA.

Music that is tuned to the 440 hertz which makes you tired, oppressed and other negative symptoms versus 432 hertz is considered “cerebral” music that aids in the listener’s cognitive development. There is a whole conspiracy theory on 440 hz vs 432 just google it or ask a true music professional. Over and over again 432 seems to be the one for being present and connected to the earth and full of calming the mind.

There are numerous YouTube videos for specific healing goals if you just type in hertz or frequency for your desired result.

Here’s a few I found quickly in the 432 hz range:

Enigma- Temple of Love • Phil Collins – In the Air Tonight • Coldplay – Viva la Vida •  Adele – Someone Like You • George Davidson – Spring Waltz • Kief Brown – Move Around • Alanis Morrissette – Thank You • Metallica – Nothing Else Matters

There’s even 9 hour playlists for sleeping found on YouTube • Here’s the playlist (67 popular songs) although the first song Storm I skipped past as it didn’t seem relaxing or in that hertz level. Here’s a rap 432 hz playlist.

Quick note on sleeping, remember that Lebron James gets minimum of eight hours then naps another 2 hours.

Where do you need healing? Try 30 minutes to 1 hour or longer depending on goal. Music can be calming to animals as well.

174 Hz (not a Solfeggio Frequency)  Promote lucid dreaming, deep sleep and promotes a natural anesthetic effect

396 Hz Solfeggio Frequency (binaural beat) anxiety release, positive thinking

  • the vibrations cleans the feeling of guilt which often represents one of the basic obstacles to realization
  • also used for awakening and turning grief into joy – happiness meditation
  • liberates from subconscious negative beliefs and thoughts and releases fear
  • balances Root Chakra

417 Hz Solfeggio Frequency

• Removes Negative Energy from the body.
• Removes Negative Energy from the home and office.
• Removes Negative Thoughts and behavior patterns.
• Undo situations with Negative outcome.
• Facilitates change in you and others.
• To Come out of trauma.
• Is used for balancing Sacral Chakra

432 Earth Vibration (not on the Solfeggio scale but great to know & a binaural beat) – blissful sleep, power nap, MEMORY ENHANCER 

528 Hz Solfeggio Frequency (binaural beat) super brain power, promote DNA repair and increased life energy

  • tinnitus relief (ringing in the ears)
  • affects the endocrine system
  • known as the Love Frequency, Miracle Tone, Frequency of Transformation
  • Promotes reducing stress hormone cortisol in our body
  • It brings transformation and miracles into your life
  • Heals chakras which is followed by its beneficial effects of increased amount of energy
  • It also helps in balancing and tuning Solar Plexus Chakra which helps in more Self Confidence and Self Esteem
  • Used for balancing Solar Plexus Chakra

639 Hz Solfeggio Frequency

  • Enables creation of harmonious interpersonal relationships
  • This tone can be used for dealing with relationships problems – those in family, between partners, friends
  • Talking about cellular processes, 639 Hz frequency can be used to encourage the cell to communicate with its environment
  • Enhances communication, understanding, tolerance and love
  • Used for balancing Heart Chakra

741 Hz Solfeggio Frequency (binaural beat)  Zen focus, creativity boost

  • Removes Toxins and detoxifies the cells and organs.
  • Cleans the body and home, workspace from harmful electromagnetic radiations.
  • Purifies mind and body.
  • Promotes expression and solutions.
  • Used for balancing Throat Chakra

852 Hz Solfeggio Frequency – deep meditation (binaural beat) 

  • Helps to return to spiritual order
  •  Awakens intuition
  • Awakens inner strength
  • Raises cell energy
  • Used for balancing Third Eye Chakra

963 Hz Solfeggio Frequency

  • It awakens any system to its original, perfect state.
  • When it is applied to a cell, it enables a kind of “cellular enlightenment” and transformation of the cell to a higher level.
  • Helps us return to Oneness -to our very source. If you feel disconnected with rest of the world, this frequency can help.
  • Used for balancing Crown Chakra

HOW CAN YOU USE THIS INFORMATION?

Think about times when certain music annoys you versus when you are feeling the vibe. There really is something to it.

Have you received a massage and the only music played every time is on the 432 hertz and the therapist didn’t do any energetic massage strokes to wake you up towards the end of the massage. Ask the therapist next time if they can play music for the mood in which you wish to be. Kind of like setting an intention! Need more energy maybe ask for 963 hz music or do your own research at home and see what you like when you are in different moods. Pharrell’s song Happy is 963 hz, Life House – Just You and Me and Eminem – Not Afraid(not censored).

All the others at the 963 hz frequency are mostly metaphysical vibes, god healing frequency and spa/cosmos type music which may be what you need. Be mindful that we operate on a natural body cycle known as circadian rhythm and can change when you introduce alcohol, unhealthy foods and stress you throw off your rhythm.

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) with Tonya 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.

Our covid guidelines are that 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

 


November 7, 2020

When our trainers are trying to get the most out of our clients investment in their health we often put a program together that may have combo movements. This helps to respect both the clients time and can make the plan more efficient. Regardless of if we are onsite at Energy Fitness studio in Downtown Memphis or Virtually Personal Training our clients via Zoom these moves still prove to be challenging and effective.

Try this up up down down plank with a reverse fly for shoulders/posture. Note that my feet are wide to provide a good base of support. Depending on your strength and flexibility in your core and hips you may have to do the movement on your knees. If you do the full plank (on your toes) try to do a few reverse fly movements without holding weight as some of you may need to start with this anyway. Look down or video yourself doing it and see how much your hips are rotating. You want to try your best to keep your hip bones level to the floor.

Notice in the video below that I have a slight turn to the right with my right hip when lifting my right arm to the same side. This is much more pronounced when I train clients as I often have to remind them to (pay attention) and do this trick….When lifting the right arm rotate the right hip toward the left hip. You might feel like this is an exaggerated move but likely it will be more on the path to being performed correctly.

Try this combo move for 10-12 reps on each side for 2 or three sets. Try a downward dog or pigeon pose stretch for 30 seconds before moving on to the other side if you need a break or just catch your breathe for 20 seconds.

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) with Tonya 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.

Our covid guidelines are that 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