2021 September

September 15, 2021
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Many individuals can benefit from the services of a personal trainer just like we all need mental and behavioral health training or help or even self help book suggestions at times to help us navigate through life’s winding road.

Energy Fitness really understands the concept of reaching out to a professional to get the best results possible and to invest in yourself.  A shift in the mind is imperative when we want or need our bodies and/or habits to change. I ask our clients all the time “What you are willing to do to create a lasting change?” Too many people are want results overnight or a quick fix. This of course is what leads to many with yo-yo dieting or frustrations that change isn’t happening fast enough.

When hiring a personal trainer and nutrition coach it’s interesting that different people have different ideas as to the extent of what we can do for them. Since we have trained well over 3000 clients in the past 19 years and counting, these are the top ones that come to mind.

 

 

 

 

 

What we believe as personal trainers we actually provide at Energy Fitness to our clients:

  • ACCOUNTABILITY
  • expertise
  • creating realistic goals
  • coaching
  • form correcting
  • motivation
  • inspiration
  • functional movement analysis and fitness assessments (height, weight, blood pressure, resting heart rate, flexibility, upper body strength, pics against posture grid, and other custom evaluations as necessary)
  • supplement recommendations
  • look at blood work, suggest nutritional changes
  • perform a BIA (bioelectrical analysis) testing bodyfat, hydration, BMI, bone mineral content, basal metabolic rate
  • injury management (Prehab & Post Rehab)
  • fun (although not everyone thinks working out or changing their meal plans are fun)
  • new ways of fitting exercise and healthy nutrition into your lifestyle and new ways to move your body
  • progressive & customized programs based from assessments
  • myth busting, keeping up and passing along current research, \habit change suggestions
  • a sounding board/listener for barriers/obstacles/excuses that keep clients from reaching their goals
  • adjust cables, machines
  • demonstrate/explain how to do an exercise / movement
  • stretch clients – sometimes, depends on trainer
  • spot client
  • genuinely care about the health and well being of the client
  • have a passion for helping others

What some clients wish we provide: (this varies greatly across clientele)

  • quick fixes
  • 20 pound loss in 2 weeks
  • just tell them what to eat (we give guidelines & meal plans. some follow and some don’t)
  • rep counting (I don’t have 3 degrees to count to 12 !, let’s call this client works on cognitive training)
  • dumbbell valet (part of the workout) get and put away your weights/toys/mats
  • clean / disinfect after they sweat on machine (no body likes to swim in your sweat or cooties)
  • that we will be the magical answer to all their health and fitness woes
  • provide will power
  • tell them exactly what cardio to do every time they do cardio on their own
  • mind-reading of their goals (these change as client change in age and ability)
  • that the session can be social hour with trainer or other clients while they barely do any work but yet expect amazing transformation
  • diagnose, treat or prescribe injuries, conditions, diseases
  • psychological counseling (this is outside scope of practice)

Some of these may be funny to some and eye opening to others. Remember, when hiring a personal trainer, nutrition coach or massage therapist that they need to stay within their scope of practice and knowing what they can and cannot do will help you get the most of our their services. Many can obtain additional certifications and training or cross over into two fields of study such as myself while others get what we like to call a weekend certification. In the end, research who you hire to be a coach for you and your body.

If you don’t hire a personal trainer/coach then all that a trainer does for you falls on YOU, which is why many invest in themselves and just do it. Otherwise, the very first item listed above
(ACCOUNTABILITY) is what you have to be for YOURSELF.

Find your goals, hire a coach if you can, focus and start working towards them one day at a time.

Update on video on demand platform: I have uploaded all the PDF’s that go with both the follow along workout programs and the ones that have video demonstrations of how to do the programs. Still can’t believe I had a whopping 120 videos that will be available on the new online platform to be released this month hopefully. Once the company uploads videos via batch all I have to do is pair them and release the link so you can find one or many that you can purchase. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries. I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.

In the meantime you can find Tonya online with Zoom 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.

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.


September 10, 2021
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So often when personal training our clients the exercises we ask clients to perform don’t look like the trainers demonstration. Everyone is going to have their own range of motion within their limits. Some people need more work than others and we are often amazed at how inflexible some clients are. If you happen to be one that needs these then incorporate these into your day either doing in the morning first thing in the morning, mid-day break or just before bed. Hint..If you do these while you are warmed up either by exercise, after a bath or shower or after a massage your fasica will be much more in a gel like state making your be able to move with more ease. Be sure to breath during the stretch. The exercises below can not only be done in a static (holding) position as pictures but can be done in a flowing / more dynamic way and coordinated with your breath.  Static stretches can be held from 30 seconds to 3 minutes. Dynamic movements can be done for 5-15 reps. Try both and don’t forget to breath!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As you can see with the 2 pictures in a backbend type extension, I have too much flexibility in the low back and not enough in the upper back. Our bodies compensate and sometimes lack of or too much flexibility can lead to injury if supporting muscles are not strong and body is not balanced.

Update on video on demand platform:

I have uploaded all the PDF’s that go with both the follow along workout programs and the ones that have video demonstrations of how to do the programs. Still can’t believe I had a whopping 120 videos that will be available on the new online platform to be released this month hopefully. Once the company uploads videos via batch all I have to do is pair them and release the link so you can find one or many that you can purchase. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries. I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.

In the meantime you can find Tonya online with Zoom 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.

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.


September 3, 2021

Why not ditch the extra calories in traditional processed bread or crackers and opt for healthier options. Most slices of bread are about 67-92 calories each. Having switched over to gluten and dairy free for many years now I have had to find alternatives to these items. I will share some in this post that I find so that you may save calories and possibly consider switching over or maybe even offering guests alternative options.

To make this easier to digest (pun intended) I will simply list a few brands I like and how I might serve. Rarely do I ever recommend just eating even alternative versions by themselves. You will want to pair with a protein and/or veggies to keep the glycemic load down. That means keep your blood sugar from spiking as well as keeping your body more alkaline.

  • Brown Rice tortillas – my go to choice for wraps with eggs, tuna or veggies. Love some vegan cheese melted with eggs and veggies.
  • Nori sheets – raw or roasted and salted – with tuna, eggs or as snack with protein and veggies
  • Street taco size white or yellow corn tortillas – same as above or use like little pizzas and top with vegan cheese, tofu, seafood, olives, peppers and spinach.
  • Cauliflower or Mixed grain gluten and dairy free pizza crust – same as above ingredients.
  • Multigrain crackers (gluten free) available at Costco – with veggies and protein
  • Lettuce Wraps – tuna, salmon, shrimp, eggs, black bean burger patty, peppers and other veggies with hot sauce or low fat salad dressing.
  • Mary’s Gone Crackers (lot’s of flavor choices) – these are very hearty chips, usually paired with veggies and a protein.
  • Blue Diamond brand Nut Thins – pair with tuna or black bean dip
  • Whole grain Brown Rice Cakes (Lundberg Brand) They come in thin stacks or round size and are great for nut butters. They can be used with guacamole or hummus or eaten as a side plain as a sub for crackers or bread.
  • RuGarcia Lentil & Tumeric Crackers, sweet potato, or beet crackers – great by themselves or with a salad. I love to melt vegan cheese and hot sauce and pair with veggies and protein like eggs, lox or seafood.
  • Simple Mills brand Almond Flour Crackers (only if someone else buys these)
  • Organic Carrot Chips (not my favorite but will do in a pinch) dip with black bean dip from sprouts grocery store

Check out your dairy free and gluten free isles at your local grocery stores or online. Ask any gluten free or healthy eaters you know for other suggestions. I’m sure I am missing something and will think of it after posting. In the past 10 years the food industry has really made some great alternatives and responded with lower calorie & less processed options. Don’t be fooled by the latest KETO trend as if you eat higher carb foods for the rest of your meals and go high fat on Keto foods thinking you are doing great then think again. Calories add up no matter how you stack them. Be sensible and look at ingredients and overall fat, carb, fiber, sodium, sugar, protein and total calories. Be sure you can pronounce ingredients.

UPDATE ON THE PLATFORM FOR EXERCISE VIDEOS ON DEMAND FROM ENERGY FITNESS, MEAL PLANS AND NUTRITION COACHING…………..

Thursday I sent over on USB to Seattle with a whopping 120 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries.

I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.

In the meantime you can find Tonya online with Zoom 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.

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.