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TonyaTittle

by TonyaTittle
October 15, 2021
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Blog

Shoulder Issues? Maybe it’s Your Sleep Position

Do you wake up with shoulder pain now or ever have? Do you have chronic shoulder aches? Maybe it’s your sleeping position. Having personal trained so many clients over the past 20 years so many people don’t consider the time in the sleeping position that can be the culprit of shoulder pain.

Check out the pictures below. If you sleep with your hands above your head then you are laterally (externally) rotating your upper arm bone (humerus) causing you to overstretch some muscles and overwork other muscles. Vice versa if you sleep with your hands folded across your chest as pictured in picture 2 below. This is called medial or internal rotation of the humerus.

To counter your pain, you need to strengthen the muscles that are overstretched. To do this you need resistance training to shorten the muscles that need to hold shoulder/ rotator muscles in the proper scapular position.

You will thank me later!

Pic 1

Pic 2

 

 

 

 

 

 

Determine what feels best or makes the pain go away during a band, dumbbell or cable exercise. Try for 15-20 reps if using bands. If using dumbbell for external rotation then use light one such as 1 to 8 pounds and if needed use a towel between your upper arm and side to make sure you have no space between arm and body. Of course stretching in the opposite direction can also be helpful. Be your own best therapist and detective to solve and help reduce pain that just won’t go away. Also think about bad biomechanics that you may be doing everyday, such as using one arm more than the other for grabbing bags, groceries or the position of your head while watching tv or talking on the phone.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….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.

 

 

 

 

CONTINUE READING
by TonyaTittle
October 6, 2021
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Blog

2 Easy & Effective Hamstring Exercises

Let’s face it, working the back of the legs with that darn leg curl machine at the gym or deadlifts aren’t most individual’s favorite exercises. Okay, maybe I’m projecting a bit. I do know that lots of clients over the years have disdain for both of the above mentioned exercises. This post is delivering to you 2 other exercises that likely aren’t going to tweak your back and ones that you can work on at either the gym, your home or on the road.

Equipment needed: mat, stability ball

This is called a 1 legged ball hamstring curl. Tip: If you get a cramp in your hamstring then you are not tucking (posterior tilting) your pelvis.  This on the floor without the ball and just holding 1 one leg bridge in and of itself is a functional movement test to see if you know how to initiate your glutes (fire your glutes). Because everyone has different body alignment you may need to either keep the toe pointed (plantar flexion) or keep toe towards your chin (dorsiflexion). The difference could be as simple as a nerve glide or floss with that toe action for both stretches and exercises. Okay, so I might be getting a little in the weeds with my anatomical descriptors. Just check out the pictures below and try for yourself. If you can’t do the 1 leg version, then build up to it. This can be done with both legs for start and finish of exercise or use both legs to bring ball to your butt and then lift one leg off and slowly roll the ball out. When you get to an extended leg place the non working leg back on the ball to bring back to your butt. These would be called 1 leg negative ball curls and can help you get strong enough to do a complete full range of motion rep. Try anywhere from 1 to 3 sets and 10-15 reps. These can be done 2-3 times per week with a day in between. Getting to easy? Place a dumbbell or kettlebell on your hip of the working leg.

 

 

 

 

 

 

Those with bad knees may have trouble with the second exercise. Maybe you can create some kind of doughnut style layout with a towel or foam to give the knees more cushion or try on a couch, bed or knee pads. Just trying to eliminate excuses as you know that’s what personal trainers do!

These are hamstring rocks with a weight plate on your feet. Some clients are so inflexible in the front part of their ankles that cramping can occur here before exercise is even begun. You can also have someone stand on your feet or prop them under a sturdy piece of furniture. The goal is to gently rock the body forward at the knees. You can see from the picture that even though I knew my picture was taken for this exercise my pelvis is an an anterior tilt (from years of running). You too, may have to avoid your hips wanting to sway forward and backwards as the pivot point. The goal is to keep your spine in line with your knees and hips (pelvis). Go for 20 reps for 1-3 sets. To make it more challenging you can hold a weight plate, dumbbell or hold onto a resistant band in front of you anchored to a door or alternative.

 

 

 

 

 

 

 

 

Just a piece of advice, the first time you do these you may indeed feel a very targeted soreness right in the belly of the hamstring. This is a sign you are working the right muscle and it may be sore for several days. Try self massage, foam rollers, trigger point balls or massage therapy to work it out as well as stretching.

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….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.

CONTINUE READING
by TonyaTittle
September 30, 2021
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Blog

Metagenics Product For Ketosis…Get Rid of Those Headaches & Fatigue

So I’m not a fan of keto for all. I know there are a group of people that this method of diet works for them. It does not work for me as my 23 and me report says that with my genetics I gain weight on a high fat diet. There are so many different fads that come and go.

Eating mindful and with smart balanced nutrition is the best way as you are listening to your body’s cues.
Think, Eat for my body not my tongue or emotions. Easier said than done for most people.

For those that want to try or are already doing Keto then you know if you don’t have the proper amount of sodium you get headaches, foggy brain and fatigue. I have suggested that our clients trying this make sure to either try a broth or take sodium Caps (S-caps).

Metagenics, a company Energy Fitness has used as a vendor for over 6 years has a product that I find interesting. I haven’t tried it. Looking at the ingredients the sodium content can help you get sodium stores balanced. In fact, it even states on container “Induces acute Ketosits within 15 minutes.” What? That’s a big claim. Of course you can’t go binge on pizza, beer or doughnuts and then take it silly!

Check it out! https://efitness.metagenics.com/exogenous-ketone-salts

Think of it as part of your grocery budget as for 14 servings in a container at $65 +tx that’s $4.64 a serving. Reorder and save 10%. Less than a glass of wine or beer out. It’s all relative!

This product is non-GMO, gluten-free, and vegetarian.

Warning: Take only as directed under the direction of a licensed healthcare practitioner. Not for use in patients with severe or chronic kidney disease, hypothyroidism, hyperparathyroidism, hyper or hypophosphatemia.

Caution: Not to be taken if pregnant or nursing. If taking medications, consult your healthcare practitioner before use. Each serving provides 1,740 mg of sodium. Do not exceed one serving per day. Keep out of the reach of children.

See other product details on the web link above or by clicking on image.

Remember the online on demand video platform I said I would release link to by end of September. There have been delays as I am having to as suggested go and add background music and motion graphics. With my family about to move into our new house this project will be delayed as I have only finished the 12 week Transformation video collection and the Golf Fitness collection. These only total 13 of the 120 videos. This is an important project as I know you will get great results from the strength, mobility, core, flexibility and nutrition digital content. Oh, and as if moving a household isn’t enough I need to get over to the new Energy Fitness location and demolish a few walls by this weekend.

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….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.

 

 

CONTINUE READING
by TonyaTittle
September 25, 2021
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Blog

Combo Exercise Very Functional For Public Toilets & Quad Stretches

Wowza! Have your legs been so tired and you went to relieve yourself using a public toilet and your legs were on fire from the hovering position? Mostly this is aimed at women I’m sure as most men will either hold it or put toilet paper on the seat. Am I really discussing urinating in public toilets? You bet!

Traveling recently to Memphis and back to South Carolina I had several pit stops on the road since it’s an 8 hour trip one way. To be efficient with time, lack of hooks or places for bags, purses, phone or keys inevitably one must hover to get it done and get back on the road.

What stands out in my mind is that burning feeling in the quads and tight solus muscle (lower calf). Having seen so many clients over the years not be able to do a proper squat this inability can easily transfer to public bathroom hovering events.

Check out the combo exercise below. It’s a static squat with a bicep curl. The dumbbell could easily be what ever you are holding in your hands that there is no place to put in the stall.

This exercise is especially great for people with sway back as it also gives a great posterior pelvic tilt stretch in the lower back (lumbar region). Be sure to shift weight back trying to avoid having the knees over the toes.

Below is shown where dumbbell curl comes to finish position towards the opposite chest slightly across the sternum (breastbone). Notice the heels are on the ground and I’m resting one forearm just above my knee. The low back is flat as well as the upper back. You should be forcing your chest out. This is a different type squat hold than a squat trying to teach you how to be more upright in a squat. This is one for me I still work on after 30 years of running.

Go for either time or reps. You can do either version or both. Try holding it for 30 seconds and work up to 1 minute. Want to get stronger and have more leg endurance faster? Perform every other day and see feel those legs not burn as much and the time fly by.

 

 

 

 

 

 

And just for good measure here’s a few quad stretches to keep those muscles from cramping up and increase flexibility and mobility. For the second stretching picture likely you will need to be up on your elbows for this one as most people can’t lie back all the way.  Use caution and common sense not to force it if you have knee issues. Hold for 30 seconds for up to 3 minutes and do these stretches everyday.

 

 

 

 

 

 

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….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.

CONTINUE READING
by TonyaTittle
September 15, 2021
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Blog

What Trainers Actually Do vs What Clients Wish Trainers Will Do

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.

CONTINUE READING
by TonyaTittle
September 10, 2021
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Blog

Increase Spine & Shoulder Flexibility with These 5 Stretches/Movements

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.

CONTINUE READING
by TonyaTittle
September 3, 2021
Blog

Sub Bread & Crackers for Healthier/Lower Calorie Alternatives

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.

CONTINUE READING
by TonyaTittle
August 26, 2021
Blog

Zinc Oxide For Reducing Scars & Acne

My son asked me if I knew that our skin is an organ. He has just learned this in 6th grade. I said yes, and it’s your largest organ. He sometimes forgets how much education I have actually had on the human body and of course parents don’t know anything, right! He went on to say our skin is the only organ that can heal itself, if for example a chunk of skin were cut off your body it will mend and close the gap.

Now of course if will be different looking with scar tissue and less elasticity in that area. Your body goes through different stages to repair your skin. In the acute stage you will have redness, irritation, inflammation and sensitivity. This is when the body is laying down new collagen in random fashion. Your skin is also susceptible to absorbing toxins and chemicals. Think of all the lotions, creams, soaps, bug sprays, the plastics that hold some of these items, etc that you put on your skin as well as what’s in the environment.

First-degree burns are usually healed completely within 3-5 days. Second-degree burns take 5-8 days to heal if the damage is deep and months if someone has sensitive skin. Third-degree burns need surgical removal of the dead skin and then coverage with a skin graft to restore the pliability and function of the burn area.

I was reminded in February just how amazing the integumentary (skin) system is and had to endure the healing stages for many months. Let’s just say that over the counter glycolic acid is not available to the public for good reason. One of my vendors that we purchase from sells glycolic acid for their beauty products we would use for facials. I had an OCD moment by getting a little crazy on how much I rubbed on a dark spot I wanted gone. Should have used a Q-tip, not my index finger and a cotton pad. I burned just below my lower lip by rubbing too much and too long.  Eeeeek! Won’t do that again! Now, 6 months later there is a permanent indentation where some skin is missing.

Anyway, the point for this blog post is that I tried lots of things initially to keep infection from setting in and then keeping the area from contracture (permanent shortening of the new collagen). In phase 2 and 3 I finally found out by accident one day that the Zinc Oxide that I had put on my face before a run helped reduce redness.  I googled zinc oxide and found it helpful for reducing acne as well as inflammation for scars. It can help keep the sun away as well. Getting sun on a scar before redness is gone can keep it red forever possibly. Adherence is the key to scar treatment and can take up to 6 months of use to see a change (I can vouch for that sadly).I like Neutrogena products best for facial sunscreen to avoid breakouts.

Our skin is kind to us so be kind to it with the products you put on it and the food you put in your body. When you eat more clean with lots of fruits and veggies you likely notice more glow to your skin. Beta-carotene veggies like orange and red peppers as well as carrots can be a natural SPF to your skin and may help you spend more time in the sun without getting burned.

 

 

 

Stay tuned for updates….

I am sending over 60 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc.  & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.

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.

 

CONTINUE READING
by TonyaTittle
August 20, 2021
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Uncategorized

What is L-Citrulline (amino acid) Good For?

Why do people take L-citrulline? What are the health benefits for your body? It boosts nitric oxide production in the body.  Nitric oxide helps your arteries relax and work better, which improves blood flow throughout your body. This may be helpful for treating or preventing some diseases.

Amino acids are sometimes called “the building blocks of life.” The ones you acquire in your diet are called “essential amino acids” — you need to ingest them from other sources to live. Others, called “nonessential amino acids” because they are not essential to the human diet to survive, are created by your body.

One of these nonessential amino acids is L-citrulline. Its name comes from “citrullus,” the Latin word for watermelon, from which it was first isolated.

The kidneys break L-citrulline apart into another amino acid called L-arginine and the chemical compound nitric oxide (NO). Nitric oxide improves blood flow by relaxing arteries.

Dietary Supplement and ‘Medical Food’

L-citrulline is produced in both over-the-counter (OTC) versions and as a pharmaceutical-grade medical ingredient.

OTC versions are popular with athletes attempting to gain an edge in endurance and strength. Studies have found that nitric oxide may improve sports performance, possibly through its effects on blood flow, muscles and metabolic actions.

The dosage is 3-5 grams before workouts is common and there is no loading phase. A powder supplement is better as it will get to your body faster. Often mixed with water and taken with Branched Chain Amino Acids can be very effective for avoiding “the bonking” feeling when doing cardio as well as can help you recover faster between sets of resistance training. Who doesn’t want to get a boost to their workouts without feeling that jittery feeling that many supplements give you. I personally don’t do caffeine and never do energy drinks. Work within what your body needs or can get a boost naturally without messing with your body’s natural energy cycle (called circadian cycle).

 

This supplement has been studied and is not shown to be more effective than L-Arginine and Taurine which are ones I have tried and didn’t like the buzz it gave me.

Always do your own research before starting a new supplement. Blood work is also a good indicator for supplements such as vitamin d, iron and calcium.

Amazon also has their own generic brand in which I have tried as well. Consult your physician before taking and ask if it interferes with any other medications or supplements you may be taking.

Stay tuned for updates….

I am sending over 60 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc.  & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.

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.

CONTINUE READING
by TonyaTittle
August 14, 2021
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Blog

Energy Fitness New Location Revealed…We’re Excited!

We’ve got BIG news to share! It’s been about 6 months in the making for Energy Fitness!

We have found our next onsite location!

Energy Fitness, an award winning boutique personal training studio was incorporated and started in Memphis, TN in June 2002. Tonya Tittle’s husband Mark Tittle realized that she had the skill set to start a personal training business as she had already been approached twice to manage studios that wanted to open downtown. Mark has always had an entrepreneurial spirit and helped in the early years with business guidance. We have helped over 3000 Memphis area residents with their health and fitness goals and now reaching a wider audience with more with our online zoom training which was added in 2020 and is still a great service.

Two weeks before covid shutdown last February 2020, we told our clients of our plans to relocate the family and business to South Carolina. Mark’s medical sales job had an open territory. This was a thoughtful and hard decision to leave our many clients and dear friends made during our 23 years in Memphis. We just couldn’t pass by an opportunity for our kids to be close to his family in North Carolina and closer to mountain and beach adventures for the whole family.

Fast forward to today, we signed a new lease for onsite location in Travelers Rest, SC. This area is booming and is close to Furman University and the Swamp Rabbit Trail. A paved trail system that goes to downtown Greenville. The new location is a quarter mile from the trail and walkable to our new residence.

A broad strokes timeline…..

  •  August 2002 – Original location 265 South Front Street, Memphis, TN (Shelby County) in a second story loft space with 1100 square feet, only a block from the world famous Beale Street. The view from the top of the stairs was the Mississippi River and the free street parking below.
  • February 2006 – Relocated to 552 South Main Street, Memphis, TN near the historic Arcade Restaurant where Elvis had a booth and across from the Amtrack station. $110k renovations to custom fit a 2000 square foot space.
  • June 2012 – Celebrated 10 Years!
  • February 2020…2 weeks before Covid shutdown, we told our customers we were relocating to Greenville, South Carolina closer to Mark’s family and his new medical sales job territory.
  • March 2020…Online training began and continues today
  • End of February 2021 moved last of contents from Memphis to Greenville, SC and Travelers Rest, SC (2 different storage units)
  • TODAY – August 14th SIGNED NEW LEASE for 1900 square feet facility with free parking, mountain views and high visibility. New address is 898 N. Hwy 25 Bypass, Travelers Rest, SC. It’s in the city but has a Greenville County address. This will be a first time being on ground level with no stairs for clients to climb. Exciting news as now we are more handicap accessible for those that want or need our services.
  • Permits / Construction – August – November 2021
  • Before End of Year 2021 – Relocation Grand Opening
  • June 2022 – Will Celebrate 20 years serving the South! Stay tuned for celebration details…

Check out a few before pics of the space. It needs a lot of work. New almost everything interior: AC, Insulation, Plumbing (2 showers), 2 bathrooms, 2 massage therapy rooms, electrical, new double glass entry doors, glass garage door (to see the mountains and let more light in) and the list goes on. Thanks to Bank of Travelers Rest and their staff Betsy & Nicole for getting a loan approved to up-fit the new location.

Meet our new landlords, Melissa Tinsley & Todd Bayne.

 

 

 

 

 

 

 

 

 

 

 

 

Energy Fitness would not be possible without the love and support from my husband Mark Tittle and 50% owner over the past 19 years! Thanks Mark for letting me help our clients make positive lifestyle wellness changes. Having a business in Memphis for many years helped us get more involved in our community. We look forward to meeting area residents and business owners in our new town as well.

Stay tuned for updates….

Other exciting news: new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc.  & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.

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.

 

 

 

 

 

 

CONTINUE READING

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We customize your workouts based on science, fitness assessments, functional movement testing, injuries & your personal goals. Our boutique personal training & nutrition coaching studio have served the south since 2002. We served Memphis area residents for over 19 years in the downtown area and then relocated in 2021 to Upstate South Carolina, Travelers Rest.

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ENERGY FITNESS

898 N Hwy 25 Bypass
Travelers Rest, SC 29690

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901-466-6242

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