Christmas is over now it’s time to muscle up those arms to help restrain too much unplanned food going in your mouth and straight to places you don’t want or need. Here’s 4 exercises like a 4 twined fork to help you get through the end of Christmas and the New Year’s.

Think of your deltoid muscles as your assistants or coach to getting you back on track. Start or crank up your workout so your shoulders are a bit sore as a reminder of your goal to push food away from that mouth or prevent you from reaching in the freezer or pantry for unhealthy snacks.

Lying front uppers with band (anterior deltoids)  •    V’s (variation of a side raise) middle deltoids


Band Upright Row (middle deltoids)            •   Lying Band Reverse Fly (posterior deltiods)

How many reps should I do? Typically band exercises lean more towards muscular endurance so a range of 15-20 reps 2- 3 times per week would be optimal. Try for some cardio or abs for 30 seconds between sets of same exercise.

If you are doing with harder resistance bands then go slower and shoot for perfect form. 8-10 reps typically a 6 second count on the execution phase and a 2-3 second count on the negative phase will build muscular strength. You will need more rest between each exercise when going for muscular strength.

Start today and by spring those shoulders will look amazing for the beach or poolside and
maybe even through your clothes.

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75. If you are local and want to start now. Just give me a call 901-466-6242 and we can get you started with a functional fitness assessment and a few things to do on your own before the Travelers Rest location is up and running.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms and framing for exterior windows. This week electrical was run to wall outlets and framing for ceilings of rooms and bathrooms. It’s coming together albeit slower than I want but I am keeping patient as it will be awesome.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..I might even let you come to my home office and do an assessment and discuss your health needs. All it takes is a call or text to get the conversation started. Maybe you can be one of the charter clients for South Carolina location like a recent call that is now on my books for TPI functional movement screen and home program. LET’S GET MOVING!
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

901-466-6242 • New location 898 N Hwy 25 Bypass, Greenville, SC 29617 (TR area)