2021 July

July 29, 2021
blood-tonya-3.jpg

What if you could do something good for health and save lives at the same time? Count me in as I like being effective with my time and resources. Every day, about 44,000 units of blood are used to save lives across the United States. This blood is vital for cancer patients, organ transplant recipients, and victims of accidents. Although 38 percent of the U.S. population is eligible to donate blood, less than 10 percent does so each year. Studies reveal many possible benefits of regular blood donation.

Not sure how YOU like to give back. Personally, I only have so much energy to go around for workouts 6 days a week, healthy nutrition and numerous self-care habits, be involved in my kids life and tote them to different life enriching activities and doctors appointments, household activities, be a good spouse and run a business. I am so appreciative of the many people that volunteer their time and efforts for different organizations, it is a gift of service. This said, I would rather give blood than spend more of my energies volunteering and it makes me feel good that I might be saving 3 lives. Donating blood, especially on a regular basis, can be similar to volunteer work. You give of your time (and your literal blood) to help strangers in need.

An average adult has between 9 and 12 pints of blood in their bodyThe volume in a person’s body will vary according to their size and other factors, but the average quantities are as follows: An average-sized woman has about 9 pints. An average-sized man has about 12 pints.

How much do the blood donor
centers draw
from you? 

1 Pint


Enjoy these benefits from giving blood:

  • Prior to the blood draw it’s like getting a mini-physical in which someone will check your pulse, blood pressure, body temperature, hemoglobin (iron count) and more. You might even find out your iron levels are too low and you need a supplement. I don’t eat meat and I was anemic during pregnancies so I always take an iron supplement.
  • Giving blood can reduce harmful iron stores – most people don’t even know they have Hemochromatosis which is a disease that causes iron overload. This can develop early in life or at age 40 or 50.  Too much iron can be damaging to blood vessels, and a regular decrease of iron-rich blood and subsequent replenishment due to blood donation can lead to a more beneficial lower iron level. I know 2 clients that routinely have to give blood aka: blood letting.
  • Phlebotomy (the process of drawing blood) was found to be an iron-reduction method that is associated with lower cancer risk and mortality.
  • Donating blood can help your liver stay healthy
  • Giving blood can be good for your mental state as it takes you out of the ME..ME..ME mindset and helps you focus on what you can do to help others. Volunteering has positive effects on happiness.
  • Find out what your blood type is so can try one of my favorite types of diet. The Blood Type Diet is very intuitive and can make a lot of sense or radically change some of your nutrition habits to help you lose weight, have more energy, sleep better or have less digestive issues.

So maybe you are one of those peeps that need to be motivated by fear or the away from something bad to take action.

Here’s What You Want to Avoid!

According to the American Journal of Epidemiology, 88% of blood donors are less likely to suffer a heart attack. With heart attacks to hold the record for most deaths in the US why not try and edge that one down on your list. Numbers aren’t out yet on if Coronavirus is going to be atop of this list at least for 2020. What we do know is that 80% of corona cases don’t become serious, it’s the underlying health causes that add a compound ill health risk and effect.

If you don’t give blood then you may not be giving your body that extra help with blood flow, giving it a lower viscosity (resistance) and thus making it less damaging to blood vessels.

Did you know that men tend to store more iron in their body than women?

 

 

 

 

 

 

 

 

 

 

 

On a lighter note, I remember my mother giving blood often when I was a kid. She said they loved seeing her and she felt appreciated for giving. If we don’t hear others encouraging us to give blood then most people simply won’t do it or think that someone else will. Consider this post a means of highly encouraging you to make an appointment to give blood. Side note…I was motivated by the Taco Tuesday T-Shirt email. They give gift cards too sometimes and you get points for every donation you give. 800 points each time which you can redeem for prizes or gift cards. Different collectors have different age requirements. South Carolina minimum is age 16 and the upper age limit in some countries is age 65.

The average adult has approximately 10 pints, or 8% of body weight, and it takes a number of weeks to replenish those stores (this is why donors must wait 8 weeks between donations).

Tips  & prior to giving! 

  • hydrate with water and or electrolytes (I pop a nunn electrolyte tab in some water)
  • Fuel up before you go & afterwards! Yesterday there was a woman that said she didn’t eat before giving and they pulled out a cold pack for her neck/chest, plugged in a fan and gave her sodium laced crackers and a sugary drink. With my diet, there’s no way I’m gonna eat crappy processed peanut butter crackers and a soda. Although last time I was served some veggie straws (gluten and dairy free…wohoo!). I usually time it to eat a salted brown rice cake with sunflower nut or cashew nut butter an hour before giving and then have an Aloha protein bar afterwards and water.
  • do your exercise several hours prior to donating
  • bring a jacket or long pants. they may or may not have warm blankets for you.
  • you might feel tired for 2 days post donation.
  • no strenuous activity immediately following – take it easy for 2 days (I lifted and ran on day 2 but easier effort)
  • you might feel lightheaded the day of and for up to 48 hours

I’ll leave you with this a a few pics from yesterday @thebloodconnection in Greenville, SC.

What’s not pictured is the yelp I let out when I get stuck with needles. I mean who loves them right, unless your a junkie and at that point you have bigger problems.

Bloodletting is one of the humanity’s oldest medical practices, dating back thousands of years and linked to many ancient cultures, including the Mayans, Aztecs, Egyptians and Mesopotamians. The typical purpose was to cure a person suffering from some kind of infirmity (leprosy, plague, pneumonia, stroke, inflammation, herpes, acne – pretty much anything). The patient was pierced or cut and then drained of several ounces of blood until they fainted.”  ~Medtech.edu~

I didn’t know until my son (age 15) pointed out that the bag that your blood goes in is slowing swinging back and forth during the process. Cool, it keeps it from clotting. They keep it out of sight, thank goodness as I always look away when they stick me.

 

 

 

 

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


July 24, 2021

We do so much sitting in a day that often our pelvis can get stuck in that position. Anyone else’s mom or relative ever told you when you were frowning about something or making a face that to “Be careful or your face will get stuck like that!” Well, this can happen to your pelvis or other areas around some joints in a matter of speaking.

Check out this quick reset movement. You can Try after a long car ride or after a long session of being a desk jockey. Try about 2 sets of 10-15 each leg and see how you feel.

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

 


July 18, 2021

Finally I can help more of my niche of individuals with chronic pain or injuries lasting longer than 3 months, women with post baby weight struggle or pelvic floor issues, post workout recovery options, golfers, yo yo dieters or I eat like crap and don’t know where to start peeps and women that don’t really know what to do and are super confused in the weight room and how much cardio or how to even plan a fitness week. Since I have trained so many personal trainers as my staff over the past 19 years I believe I can also help newbie personal trainers that need to learn how to do assessments and how to a better trainer, work around injuries, post workout recovery and how to pair exercises to form a complete program.

Some people need to be told exactly what to do, while others simply need guidance and options. Maybe you are a golfer or know one that want’s to drive further or golf without back pain.

I tried this twice 6 years ago and each time the platform didn’t have exactly what I needed but technology perhaps has caught up and won’t cost me an arm and a leg for monthly subscription AND is intuitive to upload content. The virtual conference last weekend I attended introduced me to a company that I believe will be the right fit. I’ve already had one meeting with them and was asking about features they currently have as well as ones that I personally need. They were so excited to hear my ideas and how many years that I have been in the business that we scheduled a group virtual meeting with the developers and owner. Talk about customer service, I love it!

On the new fitness platform there will be an opportunity to purchases digital downloads, videos, meal plans and nutrition success digital downloads, schedule video form checks, sessions or consults with me privately or with a friend, courses to train fitness trainers or those that wish to learn how to put a fitness program together, tips, tricks and secrets to get your best body and defy aging.

This is exciting news for you, a friend or someone that you know that wants to reduce or get rid of pain in joints or muscles or any of the niche groups I mentioned above as it lends the opportunity to help them work with a fitness professional like me with about 30 years of experience, the education to back it up and glowing testimonials. Last week I asked clients / former clients to text me 3 words why they like Energy Fitness style/method or why they train /trained with me and my heart was so warm. Within a few hours over 20 people already responded. I feel the love and hard work I have put in over the years developing relationships with my peeps that puts the personal in personal training. I feel that many of them are like extended family. I’ll share those words in another post. Thanks for those that responded so quickly!

If you have a course or topic that you believe I can help you with or you have always struggled with one area of fitness and you believe I possess the knowledge to give you to finally overcome that hurdle please reach out by shooting me an email energymemphis@gmail.com.

In the meantime, check out other blog posts I’ve done….(I’ve done a lot over the past many years) for inspiration or motivation. Determine if you are someone internally motivated or externally motivated to make your health and fitness goals happen. You can be one way with work, hobbies, or family and completely different when it comes to your own health. Do you like someone to tell you the exact steps to do in the context of fitness and want to get praise from others or recognition? Then you may be externally motivated. Are you proactive and figure out what works best for you and have the motivation to do it (stick to the plan long enough to test the theory)? Then you may be internally motivated. Even it you are internally motivated you may seek out a coach for accountability.

I’ll keep you posted on the platform progress. In the meantime..be active or should I say it’s your choice.
Here’s link (added 8-3-21) I’m adding content often and courses as well: https://energyfitnesstonya.flightlivepro.com/

Find Tonya online with live personal training/coaching via zoom or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

 


July 9, 2021

Can’t think of lots of different cardio exercises to keep you on track to get or maintain the body you want? Struggling? We’ve made it easier to get your brain and body going with a video we’ve updated. We usually include this video as part of our clients welcome email sequence. We’ve updated it to include up to 28 activities and decided to include it in this blog post.

When we create custom/personalized strength training exercise programs for our clients we often get asked “What should I do for cardio and how often?”. That’s a bit of a loaded question. If we are customizing programs, then this is customized as well. Generally 5-6 days of cardio per week, 10-45 minutes depending on your goals. Aim for hit training twice each week for cardio and of course if you can lift weights at minimum twice each week you will only be stronger in your cardio bouts.

Consider an individuals motivation for exercise and results they crave

Internal motivation: This means that you are hard on yourself and keep yourself accountable, use time, reps, sets or distance, pictures and always learning and pushing yourself to be your best. You adjust your diet and/or exercise to come up to meet your current needs or goals. You typically don’t need someone to tell you what to do as you know or have the time and energy to research what you should do and what works for your body. If you keep getting injuries or little aches and pains then you may need to seek out professional advice of a personal trainer or coach.

External motivation: This means that you need accountability from an outside source because you have a very loaded schedule and have a hard time breaking away to take care of you. This can also mean that you thrive off of feedback either positive or negative from an outside source such as a friend, family member, nutrition coach or personal trainer. You need someone to tell you the right way to do things because in exercise you just get too flustered and don’t want to think about it or don’t know how to not get injured or injure yourself further.

You may also need to consider other conditions

What equipment do you have available both indoors and outdoors. Do you have proper shoes and safety equipment, bike, golf clubs, tennis racquets, stroller or bike trailer for kids, stationary equipment, bike trainer, swimming pool or nearby lake, mountains, hills, rivers/lake/ocean for paddling canoe, kayak or paddle board.

Environment: Do you have a workout space in hour living space, at work, at studio, at a gym, outside space?

Climate: Is it hot, humid, cold, foggy, rainy, flat, hilly, curvy, not safe riding lanes or running lanes, too urban, too country (dogs or animals as a threat), crime rate, too dark early or vice versa.

Cardio Express Video..revised 2021

The first several are great warm-up drills for running or racquet sports. Look at intensity and form. When I’m on the machines you will see me demo different intensities or even standing on the upright stationary bicycle. For the slide board you can use sliding discs and for a step you can use a step in your house to go up and down on face the step. Not even listed is the fact that you can run or walk stairs using every step on the way up or skipping a step on the way up. TAKE A LOOK !

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

 


July 1, 2021

Have you noticed that everywhere you have turned for the past several years that someone is pushing a massage gun? If you haven’t then you must have just crawled out from under a rock. Therapeutic massage tools have been around for years. I remember going to fitness conferences well over 25 years ago and there was always a booth with some kind of massage device.

Using a massage gun can be a wonderful thing. Not only will it help with muscle recovery, but for most people it just plain feels amazing. However, it’s important to remember that by using a massage gun, you are physically introducing micro-traumas to the body. Below is a list of when not to use the massage gun.

 

 

 

 

 

 

BEWARE…Side story….When I was a kid (I’m almost 48 now) I remember my grandmother which I called Nanny having spent something like four hundred bucks on the Jeannie massager with two handles, a long cord and a large rectangle surface area and it was LOUD.

Heck, she even had one of those gadgets you stand in that put the belt behind your waist, butt, lower back, where ever you could reach it. It was really fun as a kid but I didn’t understand it’s purpose besides making me itchy and vibrating my voice box. My mom gave it to me a few years ago in Memphis and I kept it in my garage. After long bike rides it felt nice sort of, then I gave it back. Mind you, it was at least 30 years old and had been kept outside with heat and humidity and still worked. This gadget was marketed for weight loss, which never helped her as she never exercised, didn’t eat healthy, took a ton of medicines and had all kinds of aches and pains (she didn’t drink or smoke). She was overweight most of her life and died of Alzheimers several years ago. I loved her dearly and she was so kind, spunky and a big part of my life. My other grandmother on the other hand is 97 and she never had any gadgets, walked 2 miles daily, never drank or smoked and ate super healthy. She is still sassy, a worrier and remembers all her great grandkids birthdays.

Back to massage guns and their purpose

Not everyone has the ability to invest in massages weekly or bi-monthly so there must be other ways to get that “itch, pain, tightness” solved. Foam rollers, trigger point balls, the stick, your own hands and a friend or spouse not qualified in massage don’t always make the mark. Before you run out and get this high percussion tool, it’s best know when and when not to use it. That’s what this blog post aims to teach you since I am both an Exercise Physiologist & a Licensed Massage Therapist.

I believe the percussion gun can be a great tool but it shouldn’t be the first tool you reach for or the only one.

  • Runners or athletes post competition 24-48 hours should NOT use this as their muscles are fatigued and would likely cause their muscles to spasm. A light full body massage to flush out lactic acid and keep fascia from sticking would be better suited.
  • Think about a track sprinter athlete, would you want the track star to hold a stretch for a long time before a race or do more movement/dynamic stretches? Dynamic of course! That means some leg swings, drills, etc.
  • Holding a stretch for a longer time/static stretching would lengthen the muscle(s) and he/she needs it to be shorter so they can contract faster and have better leg turnover thus preventing injury by over-striding.
  • Should the track star get massage pre-event then the massage tool would wake up the muscles and get them ready for firing.
  • Post competition or hard workout 48-72 hours later might be a good time to try on some muscles and not others. Our bodies have different rates of repair for different muscle groups so listening to your body is the best advice.
  • Workers that have held the same stooping position, desk workers that have poor posture or glute muscles this massage would work great for the rhomboids (muscles between shoulder blades), certain neck muscles that are overstretched from looking a computer or phone from a head forward position, factory workers doing repetitive movements, and dead butt muscles from sitting your a** for hours at a time.
  • The massage gun likely should not be used every day on the same muscle groups as the body needs time to recover between bouts.
  • Do not use on sprains, strains, veins or individuals possible thrombosis (blot clots in the lower extremities)
  • Don’t use when pregnant or have fever.

 How to get the most out of a massage gun

  • Knowing the muscles of the body can help you pin point the muscles to target when you are using the massage gun on yourself or asking someone to use on the backside of your body.
  • Knowing where you consistently have active trigger points can help you trace muscles from that location
  • What muscles are cramping most often? Calves? maybe you should massage your shin muscles or your feet or stretch out your hip flexors as your calves are doing more than one job.
  • Being warmed up from activity (active) or passive (hot bath, steam, hot towels, heating pad) can help your fascia be more in a gel state being better able to be manipulated helping get rid of adhesions that can cause pain or lack or mobility.
  • You can use massage gun or other self-care massage tools every other day only if you don’t feel soreness. In this case more paid is not more gain.
  • Can be a great warm up pre-exercise for muscles that need to wake-up and be activated. As a runner, if I had a massage gun and the motivation to use pre-run I would target my feet, hamstrings, glutes and mid-back muscles for holding upright during the gait (notice: mostly posterior on the body)
  • Can be a great warm up for deeper massage strokes with your massage therapist especially if you are limited on time and need the tissue to respond in say a 30-45 minute session. The deeper the massage technique the slower the gliding movement. One pet peeve I have as of late is the misuse of the massage guns from professionals such as chiropractors, massage therapists and other therapeutic professionals.
  • Tools are great but don’t get lazy fellow professionals and make it your go to device. Let’s teach people lots of different self-care techniques as you see in my various blog posts.

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.