2021 November

November 24, 2021

Did you eat too much or too much of the “not great for your health” foods. Let’s not even call some of the food you ate actually food. If it were food you could have correctly said and spelled the ingredients on the label. You did it so get back on the wagon before it goes off into a ditch and down a valley. You have 4 weeks to tighten up before the Christmas Holiday. If you spend time lamenting and feeling guilt then you are missing out on the present in which you can do something about NOW. It takes 3 days for cellular turnover in your gut and 30 days for your skin.

Take this plan and run with it…..

  • Get a greens power to get back to being less acidic in your gut. I like spirulina or a blend of greens. I steer away from broccoli as who wants gas in their gut when trying to clear it out. Try twice a day for 3 days then once a day as a regular part of your diet plan.
  • Add this greens power to your morning protein shake regime or add with water and suck it down. For the health of it! You play you gotta pay. Your skin will thank you.
  • Walk or exercise at least 5-6 days per week. Shoot for 10 k steps, it really does make a difference.
  • Make some of these exercise days intervals to up that metabolism. Try twice a week totaling 20 minutes of intervals at 75-85% effort (including rest). Example: stationary bike 5 min warm up then 10 one minute sprints with RPM 90-125 with rest 30 sec in between then 5 minutes of 20 sec fast and 20 slow until you total 20 min. Clock will actually say 25 min post workout unless you have time and motivating to do cooling down for 5 minutes.
  • Water – drink half your bodyweight in ounces plus 5 ounces for every 15 min. exercise
  • Try some relaxing teas before bed and some decaf or green teas during the day.
  • Try a detox either from Metagenics or M’Lis (our second favorite).

Here’s the links to Detox Kit Options:

1st choice: Metagenics 10 day Cleanse (Nov. 24-Dec. 1 get 30% off Try this code BFCM30 for Metagenics products)

Second choice:  M’Lis Total Body Cleanse

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. Framing from top of rooms to ceiling actually had to happen this week as well as finishing the wall between the landlords space and our space as well as framing inside for the 2 windows to be on the front of the building. Still figuring out where boxing bag will hang. It’s coming together albeit slower than I want but I am keeping patient as it will be awesome. Meanwhile I am spreading the word in town to new people I meet, like when I got my booster Covid shot.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
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.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training

 

 


November 12, 2021

My husband has this little saying that he passed on to me and the kids. Have you heard of the acronym? ICKY (Impatience can kill you). Mark’s dad told it to him and we are blessed to have it passed on to us for many reasons. If it doesn’t kill you then it could at least hinder or mame you.

ICKY can be applied to numerous situations but the overall looming concept is to be present. Being present in the situation allows you the wisdom and foresight to make better choices.

Here are a few situations that come to mind and then of course down the list I turn it to health and wellness of course, what did you think this post would lead to.

  • Waiting for the right time to pull out into an intersection in a car or cross over during a run, walk or cycle.
  • Not being aware of your surroundings in a new town and find yourself in a bad part of town.
  • Doing things to fast (like chopping vegetables) and cut yourself.
  • Using hand tools or power tools without safety equipment.
  • Taking shortcuts that lead to lazy man works double or gets hurt

and here comes the part where I tie ICKY into health and wellness……………….Think of wellness choices like change that adds up. A penny, dime and quarter here and there aren’t much but over time it can add up like my husband and late fathers large coin holders.

  • the added choices over the years of no sunblock
  • the added choices of choosing nights out drinking alcohol instead
  • sleep deprivation over a good show or night out
  • passing on exercise because you don’t feel like it
  • cycling without a helmet (“nothing will happen to me”..thought process)
  • not drinking enough water or too much water you dilute your sodium stores
  • nightly sugar “treat yo-self” self medication
  • choosing pain pills over alternative options
  • not lifting weights and it’s time to move furniture..you either can’t or get hurt in process
  • hurting an elbow during foosball because lack of warm up or flexibility in joints and muscles (actual client story)
  • not going to doctor(s) for routine check ups…can lead to delayed and untreated illnesses and issues
  • not being productive enough at work because you skip workouts and fuel with caffeine or sugar
  • too lazy to make or have breakfast which leads to poor food choices that stack up over time
  • too many carbs which make you sleepy and less productive at work leading to costly mistakes because you were foggy brained.
  • not taking a multi-vitamin (you need more than your mediocre diet provides)
  • not forcing your kids to eat fruits and vegetables which leads to either childhood obesity or adult struggles as habits have set in.
  • choosing tv, social media or shopping over building relationships with friends or family. Depression can set in with lack of emotional support which can lead to a whole down spiral of poor choices.
  • stress and not managing it or asking for help when needed

This list can go on and on. I’m sure you have some to add to this list as well.

Bottom line, STOP, Be Present and work on Patience (“it’s a virtue”) so you can live your best life!

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.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. This week I marked with red x where we need dedicated 120 volt outlets for 2 treadmills and elliptical. Also scoped out where reinforcements go for walls in stretching area where we will install a ballet barre for stretching, holding onto for balance and strength exercises. Still figuring out where boxing bag will hang. Of course I scoped out the best area for light where filming exercise videos, pictures and continued service of virtual personal training for my clients now and when new ones travel but want to keep accountable with their personal training sessions. It’s coming together.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
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.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training


November 6, 2021

Finally a warm drink in cold weather I can get behind besides just herbal decaf teas and less than your drive thru name brand coffee habit that just messes with your insulin. I’m one of those not on the milk or whey consuming sides. Milk was made for baby calves that have 4 stomachs to digest…Not for humans. That’s a whole other topic for another day. Feel free to mix the drink with warm milk if that’s your thing, meanwhile me and lots of other folks may consume with alternative dairy beverage like almond or cashew milk.

Let’s focus on how exciting it is when flavors get together for the right combination of health benefits and taste along with a holiday vibe. Check out this product from one of my favorite companies & vendor. This drink mix is a modern take on a centuries old golden milk recipe that is both great tasting and convenient. Golden Fusion features CurQfen®, a highly bioavailable form of curcumin with fenugreek along with grass-fed collagen peptides. Organic herbs turmeric, ginger, cinnamon, pepper, Indian cardamom, and moringa in an organic coconut milk powder base round out this innovative formula.

Let me break down a few of the ingredients in quick benefits. Fenugreek is a great liver cleanser. Your liver is your largest filter in your body so a great detox organ. Blood type A highly benefits with good liver health supplements. Did you know if your liver isn’t functioning optimally you could be experiencing a little more anger in your personality. Ginger is great for digestion and anti-nausea. Cinnamon is in the pepper family and gives the metabolism a boost. Coconut is a great source for electrolytes (sodium and potassium).

Cardamom has lots of benefits. I made rice pudding with this spice several years back and a little goes a long way for taste. Figuring out the right combo to enhance it’s flavoring is key. This spice is an antioxidant and diuretic with properties that may blower blood pressure, contain cancer fighting compounds, has anti-inflammatory effects, help with digestive problems, including ulcers, may treat bad breath & prevent cavities, may have antibacterial effects & treat infections, may improve breathing and oxygen use, may lower blood sugar levels, protect liver, extract anxious behaviors, may slightly reduce waist size.

What I can’t understand is where the grass fed component comes in the ingredients. When it says grass fed collagen peptides but not milk directly in the ingredients is what throws me. I’m gonna have to call my rep on this one to get the low down.

Other Ingredients: Organic cane sugar and Luo Han Guo fruit (monk fruit) extract. Contains: Tree nuts (coconut).

Directions: Mix one scoop (9 g) with 4 to 6 ounces of hot water, warm milk, or warm almond or coconut milk and drink.

This product is non-GMO and gluten-free.

Ingredients:

Proprietary Mix of:
Organic coconut milk powder, hydrolyzed collagen, organic turmeric rhizome powder, organic cinnamon bark powder, organic horseradish tree (Moringa oleifera) leaf powder, organic ginger rhizome powder, organic Indian cardamom fruit powder, and organic black pepper fruit powder
Proprietary Mix of Curcumin [from Curcuma longa L. rhizome extract standardized to 40% (20 mg) curcuminoids]
and Fenugreek Galactomannans (from Trigonella foenum-graecum seed extract)††

Golden Fusion from Metagenics. To purchase click on link or image below.

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.
South Carolina Energy Fitness relocated site update: As of this week framing is up for showers, bathrooms and massage rooms, cardio equipment area scoped out for electrical, resistance equipment, stretching, lunging, front desk, cubbies, etc… It’s coming together. Mark & I went to a holiday event yesterday hosted by @TheAubreeLewisGroup Realtors. Got some great photos with Santa & Mrs. Claus. Need a realtor? Aubree and her staff are awesome 864-660-3858. I handed her some brochures to start spreading the word we will be open asap. She’s super excited for Energy Fitness to open because we are close to her house and for Travelers Rest area residents.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
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.