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.
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.
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.
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.
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 massagegun 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 massagegun, 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.
Men have stress no doubt and usually aren’t as good about allowing themselves good self care practices. All too many times the wrong solution is reached for like alcohol, smoking/vaping, fatty foods, destructive behaviors and lack of exercise.
No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.
Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week
May these few suggestions bust the stress and get you on the right path.
Consider even just 20 minutes of exercise near daily with bouts of cardio, mobility and strength exercises. Too often men think if they can’t get 45 minutes or more of exercise then it’s just not worth it. Think about exercise and eating the right foods and portion sizes as change that adds up. You may not think you are doing much but think big picture as your accumulated efforts can add up and add extra motivation to keep doing the stress busters for self-care. Exercise releases the feel good chemicals called endorphins that can cause the body to relax which can also help with blood pressure.
Good nutrition helps the body recover from stress. Eating the right foods gets easier after 3 days and better habits can take hold. Recognize your triggers to get off plan. Eat off smaller plates, reduce your portion sizes and minimize snacking. Try eating for your blood type (don’t know yours? donate blood. Consider Supplementation where you fall short. See below choices from Metagenics.
Be Present…Change What You Can and Accept What You Cannot! Find the good in life and praise it.
Accordingly, we suggest that men look into the following dietary supplements by Metagenics:
MetaRelax®features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
Tran-Q®is a classic herbal stress management formula designed to promote relaxation.*
Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
Exhilarin®offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*
Adrenogen®pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*
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.
Over the years I have used lots of different kitchen appliances to varying degrees of success. For those that don’t know me well, I only cook for fuel and to feed the family. I have been known many times to have a smoking kitchen and a burnt pan. Gas stovetop is so much easier for me than electric. Cooking is not my gift as well as I’m not a fan of the kitchen. That said, anything that makes the food cook faster, tastes better I’m all ears and you may too unless you are a fan of slaving away in the kitchen and all the clean up that follows.
When people starting asking me about my thoughts of the air fryer, I didn’t have experience with it yet. After hearing my mother-in-law rave about how quick and good salmon tastes in the air fryer, my husband bought one. We have had one for about a year now and it has earned it’s place on the kitchen counter as a permanent fixture.
Think about all the veggies you either enjoy or force yourself to eat to feel or look better. The air fryer “theme” is that you can cook with less fat due the the convention method.
A few of my favorites items I often cook:
Brussels sprouts, salmon, kale, veggie burgers (from frozen), salmon burgers (from costco-frozen), tofu, scallops, cabbage, onions, mushrooms, cookies (gluten and dairy free), sweet potato fries (fresh and frozen tots), warming up left overs.
How much are they? The Air Fryers cost between $70 and $130 depending on model and place. Often having the right tools in place can help you achieve success, especially in the area of nutrition.
Go for it and see what amazing recipes and foods you can come up with to help you reach optimal health and weight. Find me on social media and tag me if you have a keeper.
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)
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.
I have created so many videos over the years that may be useful to you now or for you to at least have the knowledge and tools to prevent injuries in the future. Check out this at home, at a park, traveling, or at your gym you can do with minimal equipment such as a dowel, broomstick, golf club or just cross your arms across your chest as seen in short video below. Want to increase the intensity? Try a medicine ball, band, dumbbell or cable. I talk fast so you may wish to adjust your volume up.
I can’t tell you how many times I’ve had clients or people tell me they injured their back by lifting and twisting something and then are in pain anywhere from a few days to a few weeks. Think about your muscles and fascia covering large portions of your body as having the ability to get adhesions or “cobwebs”. You just want to have as much range of motion and mobility as you can to avoid pinching or twisting something the wrong way. To do that you have to move the body in different motions and at different speeds and WITH GOOD FORM! Also making sure you breathe.
Try the exercise below slow at first especially if you are not warmed-up properly. A proper warm-up looks differently for different people and ages of individuals. As we age we need more time to warm-up the body (like say 15 minutes into the workout or if you have passively warmed up from a hot bath). Then you may progress to the faster sport motion. You will notice your core working to accelerate and decelerate to the other side.
How many Reps & Sets should I do?
Go for time: 20 seconds for 3 sets or…
Reps, Sets & Frequency: 30 reps each side for 3 sets, Can be done several times per week.
Note that you need to hip hinge and unlock the knees.
Be sure to rest in between sets so you can let your muscles recover. You know all the ATP can be regenerated, catch your breath…etc.
Side story: I have my 11 year old on a weight training program now. He is shown how to do it then is responsible for making it happen without me breathing down his neck. I do have to remind him to do the workouts though as he forgets he needs to do twice a week. He tries to speed through the sets and do all of the same exercise in a row with minimal rest just to get it over with (in his own words). I keep trying to tell him that is not how it works and if he’s doing that then he needs heavier weights and needs to slow down to use muscle and not momentum. He recently said, the workouts are getting easier in which I replied, “No, You are getting stronger!”. After he mowed the lawn for the second time he decided his strength training workouts make mowing easier. Wohooo, he might be getting the point. ha, ha…just a few weeks before I change his workouts again (every 6 weeks).
In all that we do, it really is best if our body can do it optimally from a muscle and joint standpoint as well as cardio, flexibility and mental toughness angle!
For you sports enthusiasts this movement is especially great for paddling, tennis, golf, swimming and other rotational sports. Runners can even benefit from this.
This video was taken when we were onsite in Memphis. After 18+ years we relocated March 2021 to Travelers Rest, SC (Greenville, South Carolina). In fact, this month June 2021 Energy Fitness is celebrating 19 years (we are still online personal training and working on the location for my new area). See below on how to personal train with me online or write a custom program for you.
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)
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.
I made a video a while back and thought I would use for this blog post along with some supplement suggestions for those of you that struggle with sleep. Not getting enough sleep is a chronic issue so many people have. We all need to be protecting our sleep like a guard dog protects a property. If you aren’t starting the day refreshed then a snowball effect can occur that can make us reach for caffeine, sugar, fattening food or alcohol which can further decay good sleep habits.
I decided to cave and take a supplement as I would just get up and pee 3-4 times per night which absolutely can make you feel less rested. I always am amazed and a bit jealous when I meet people that don’t get up at all during the night to urinate. Lucky!
I have multiple ways to check the quality of my sleep. The sleep number bed and my Garmin watch are great at stats. The stats don’t always line up, but I don’t get to fixated on them. I just make sure to be circling the bed near 8:30 if my goal is to rise at 4:40 am to start workouts at 5 for weight training days. Why so early? Excuses and obligations come faster when workouts are delayed in the day.
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)
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.
Don’t think you have the head forward posture? Ask a friend or family member to catch you sitting at your desk or on your phone sometime when you least expect it and take a picture of you. I know during fitness assessments we take pictures against a posture grid when onsite and this is where you can really tell how much an individual’s neck juts forward. You might be able to take a picture of yourself in the mirror standing sideways but likely you will be self correcting.
When looking at reducing pain in one area of the body it’s of course important to look at the body as a whole and any compensatory patterns. Often times when people have weak or painful shoulder muscles they may not lift objects properly and overtime this can erode away the ligaments or muscle caused from grinding against bony structures in the body.
The stretch below may not be fun or sexy but who cares, try it anyway. Create some triggers to make you remember to do them. Maybe when you first sit down to read, type or even sewing and each time you take a break and return.
Results will pay off big and create a more aligned and confident looking posture.
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)
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.
I just completed a cec course called Glute Reboot for my ACSM Exercise Physiologist certification. Lots of them were refreshers but then they got technical and in the weeds so I’ll pass on the need to know and broad strokes. One of the instructors worked in Miami as a group fitness instructor. When she first arrived in Miami an individual approached her to say “Let me tell you what we care about for fitness in Miami….flat tummies and big firm butts!”
Men, do you need this post and these exercises too? Yes, as the body doesn’t distinguish from male and female muscle fibers. You need strength in the glutes and supporting muscles to help you lift heavy and correctly without getting hurt.
When talking about developing or keeping a strong and functional backside, we’re talking about more than just the gluteus maximus (the largest butt muscle) as there are other supporting and synergestic muscles that aid in our movement. I coach our clients to move their bodies in different planes. A plane is an invisible way of dividing the body in sections, like front to back, left to right and rotational.
Planes of movement example exercises that get the booty: tranverse, frontal and sagittal:
Frontal plane: side lunge, outer thigh or lateral movement (side to side), jumping jacks, roller blading
Transverse plane: roman twist, medicine ball throw to side, curtseys, chest press with rotation, paddling and racquet sports
HOW MANY REPS should you do
to build muscle mass and definition?
60% of 1 Rep Max until muscular fatigue. If I tell a client 12 reps and they do 13 and still can still keep going/have more in the tank then they haven’t reached muscular fatigue.
In order for a squat to be done properly an individual needs to have the ability for flexibility in the femur (upper thigh bone) to be able to internally and externally rotate (rotate in/medially or out/laterally). A weakness in this or in the inner thigh muscles or the gluteus medius muscle then optimal glute function will not exist.
The next time you are working out pay attention to how fatigued you really are, or are you just bored and going for a number. Sometimes we have clients do pause sets in which you pick a weight in which you think you can do multiple sets of let’s say 10 reps with a 5 seconds break between them. If you indeed picked the right weight you would maybe only be able to do 1.5 to 2 sets of 10 reps. The goal is to get a set of 10 reps, rest 5 seconds and maybe not be able to get more than 5-7 reps with that short break. Of course these reps should have perfect form.
When a fitness professional like myself or other qualified and trained fitness staff give you exercise suggestions, we are giving you the broad strokes. For those of you that like the science then at the most basic to work the glutes you have to have hip extension, hip adduction, hip abduction and medial and lateral rotation of the femur at the hip ball and socket joint. Don’t forget that there is an concentric contraction (shortening of the muscle) and an eccentric contraction (lengthening of the muscle). In the lowering phase of a lunge the glute is stretching getting ready to load the muscle for explosive or concentric contraction. Any weakness along the chain the spine or other joints take the load leading for possibility of injury.
Here’s a few exercises below in my library. I couldn’t just stop at 3 for those of you that know me:
This is a curtsey or bowler squat with movement in the frontal plane.This exercise also hits the rotational or tranverse plane by medially and laterally rotating the femur especially since there is a balance on one leg component.
Frontal plane movement. This is a kneeling outer thigh…remember to go for fatigue and for this with no weight will likely require higher reps.
Sagittal plane movement: (can be done with a loop band or band anchored to door as well.
Sagittal plane…One leg squat to bench
Tranverse Plane/Rotation..The staggered chop squat is a golden exercise as it get’s multiplanar movements.
This lunge twist can be done without the back knee being on the floor to fire more glutes. The leg is working hard to stabilize and avoid going in or out which can turn off the glutes. I have clients also do this with a band during zoom online training or for an extra at home exercise. Remember…we’re going for fatique and proper form. Breathe!
So the next time you may wish to poke fun or think it’s boring when you see someone working with a band doing different angles and lots of reps you may want to join in or take note. Often times we need a little push to work harder or up your game to get the body you want. Many of you may remember Abel, one of our personal trainers for several years until he moved to Austin. I follow him on social media and recently saw a post he did that included putting a weight plate on his back whilst doing ab roll outs with the wheel. I messaged him thanks for giving me the inspiration to pump up my own ab routine. Next workout was 25 lbs plate and 2 sets of 10 reps (on my knees of course like him, I don’t wish to throw out my back in the pursuit of a great core).
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
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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.
