August 20, 2021

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.

May 30, 2020

Let’s be honest it’s hard to make yourself do posture exercises that an exercise professional says you should try if you don’t feel like you will get immediate benefits. With this in mind I chose and recorded the ones that I have found have the quickest and most reliable results and with minimal to no equipment. You just really have to just make it happen and give it a try. Choose just a few or try all of them.

Energy Fitness has been helping people rehab with our personal training services from pesky injuries along with general weight loss, fitness and nutrition goals for over 18 years. We wanted to pass along information to help you and others as well. Many occupations seem to enforce this rounded shoulder effect. A few occupations I can think of are dentists, dental hygienists, tattoo artists, massage therapists, desk workers, truck drivers, people that drive long distances as well as some sports such as runners, cyclists, paddlers as well as some others I may have left out.

The first half of the video I show you stretches that can be done daily and I give you detailed instructions on how to keep your body aligned during the exercises. I also give you suggestions on reps and sets. The second half of the video I show you exercises that are strengthening and can help retract your shoulder blades and help keep them “in their pockets” to help you hold better posture. People often think that just stretching the chest muscles will alone help you have better posture and as it’s certainly helpful to not have tight pectoral muscles this alone is not the key.

Many of these movements are designed to stretch your body in a lateral pattern with will stretch out your lats. Keeping the biceps stretched out can help relieve tension in the neck and shoulders and can be performed randomly during the day as well.

One client said recently “I haven’t been able to sleep on my right side for many years and I was able to several nights in a row for at least 10 minutes with no numbness. I’m 58 years old and your program makes me move my body in ways that helps keep my joints and muscles flexible. All the bending and stretching is good for me as I feel more flexible” Maureen Holland, 58, Lawyer

Check it out for yourself and follow along for a few reps. Think long and lean muscles and dynamic (non-boring/non holding stretches). It’s less than 10 minutes and very informative.

Stretches: Try taking a breath when going into the stretch and pulsing as it can expand your rib cage and give you a more efficient stretch.

  • Shoulders up wall slides (kneeling or standing)
  • Triangle dynamic stretch (kneeling or standing)
  • Bicep circles (seated or standing)
  • C-bend in seated splits

Strengthening exercises:

  • Plank slides with elbows or Band slides with resistance band up wall
  • All fours front raises
  • Kneeling Leg to elbow lateral movement
  • Scapular push ups
  • Travolta shoulders


Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

The services below are to resume June 1, 2020 but with when the lock down on social distancing has lifted but we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have facials & KT/Rock Tape taping, Rock Pods (myofascial release). 


February 11, 2013

Energy Fitness trainers Tonya Tittle & Lisa Sanchez as well as our other trainers have been asked lately by clients about their opinions on the new peanut butter powders now available as a lower fat alternative to real peanut butter in the jar.

According to the description of these products they are to have 90% less fat than traditional in the jar peanut butter.

I personally have not tried either of the brands currently on the market. For over a year now I have omitted peanut butter from my diet and replaced with almond, sunflower nut butter and soynut butters as they do not cause me to have a stuffy nose and allergy type response to them.

The brands of peanut butter powders available to my knowledge are Bell Plantation PB2 and Byrd Mill peanut flour.

Here is what amazon.com says about the products:

“Bell Plantation states that they do not involve the use of any chemicals and over 90% of the fat is removed from the peanut. Essentially the oil is squeezed out of roasted peanuts and what remains is a peanut powder. The resulting all-natural product is unbelievable! The possibilities for PB2 are limited only by the users imagination and creativity! An outstanding natural protein source sprinkle on shakes, yogurts, smoothies, great for outdoor sports. Excellent for ice cream as it will not seize while processing, ganaches, frostings, truffles, soufflés, cakes, muffins, brownies. Dissolves easily for savory applications- Asian noodle sauces, breading and crust especially for seafood. It is also wonderful for baking either reconstituted or as a powder.”

“Byrd mill peanut flour -Protein Plus roasted peanut flour provides a healthful, lower-fat and gluten-free boost to a variety of foods. It is a great thickener for soups, a flavorful and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fish and other center-of-the-plate dishes. Plus, peanut flour is a good source of vitamin E, folate, fiber, niacin, magnesium and phosphorus. Protein Plus is located in the heart of Peanut Country America’s peanut farmer not only grow our product; they are part of our company. We insist on USA-grown peanuts in the making of our premium, all-natural peanut flour so you get the best quality and flavor. Peanuts: Energy for the good life.”

Here are some things you should consider before getting on the Powdered Peanut Butter wagon:

– The powder is not a whole food, squeezing the fat out also eliminates a good part of the nutrient content and that same fat also gives you the satiation feeling. Therefore, sugar and salt is added to the powder to make it tastier (hint hint, that is also why McDonald’s fries are so tasty!)

Here is something that goes for regular nut butter as well:

-Make sure it’s ORGANIC: The spraying pesticides on peanut crops are believed to be responsible for the increase in peanut allergies. Peanut allergy is common in children and is the most frequent cause of serious allergy reactions, including anaphylaxis. Most people must consume the peanuts or peanut butter to have a reaction, but some people react simply through skin contact or by eating foods that have been processed in a food plant that also processed peanuts or by breathing in peanut dust. Peanuts are the third most common food allergen, surpassed by milk and eggs.

-Low-quality peanut butter may contain a dangerous, cancer-causing mold that produces Aflatoxin.  Aflatoxin is a carcinogen, causing liver cancer. You can avoid the toxin by not keeping grains and nuts for long periods (more than a few months) before eating  them, Storing them in a dry (low humidity) cool environment – a freezer is excellent!
and most of all, Buying from known, reputable sources – where you know it is fresh and has been handled properly.

I could go on and on from here, but as a final note: If it looks to good to be true…it probably is.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.



December 17, 2012

Tonya Tittle’s Energy Fitness owner in Downtown Memphis helps you stay healthy this Holiday Season with this  “Tip of the week”:

To boost your immune system and fight off colds and flu, make it HOT: use cayenne, turmeric, cinnamon, ginger cloves, paprika and cardamom to spice up your meals.  Of course, this goes along with getting plenty of rest , eating right & exercising!

Happy Holidays to all.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

August 22, 2012

Do you love coffee?

Let me start out by saying that as a trainer with over 20 years of experience and my own professional opinion on caffeine that I advise my clients against consuming it if they really want to reach their goals.  I will not go into long detail on why.  I may do a separate blog post on that later.  Even though my way is to will individuals away from caffeine I like learning and sharing new scientific research.

If you are like most Americans then the answer is a resounding YES!

Did you know that over 50% of Americans drink three to four cups a day – totaling over 330 million cups of coffee consumed every… single… day!

We all someone that has that zombie-eye tired look that shows they are in need of something to pep them up. Coffee keeps them awake and clears the mental fog they might experience after waking up.  But now a new wave of research is giving us even more reasons to consider drinking coffee (even if it’s decaf).

Whip diabetes into shape: That’s right, it turns out that drinking at least 3 cups of coffee a day can help reduce the risk of type-2 diabetes. For example, one study found that every additional cup of coffee per day you drink lowers the risk of diabetes by 5 – 10%. [1] And a recent 2011 study in the journal Nutrition, Metabolism and Cardiovascular Disease found that drinking coffee regularly can reduce the risk of type-2 diabetes by up to a whopping 67%! [2]

Fight the war against cancer: For men, coffee brings great news. In a study from the Journal of the National Cancer Institute, researchers found that men who drank over 6 cups of coffee a day lowered their risk of prostate cancer by 18% – and their risk of lethal prostate cancer by a big 40%. [3] There’s good news for women too… Breast Cancer Research reported in May 2011 that postmenopausal women who drink at least 5 cups of coffee a day lower their risk of breast cancer by 57%! [4]

Keep your heart happy: These days you hear a lot of talk about how inflammation is bad for the heart and how you need to boost your HDL (“good”) cholesterol. Well, guess what? A study in the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that coffee addresses each of these concerns. It reduces arterial inflammation, boosts HDL cholesterol and can even decrease the presence of coronary calcification. [5]

Boost your brainpower: You already know that coffee can help you concentrate better and keep you focused and alert. But did you know that drinking 5 cups or more a day can reduce your risk of Parkinson’s disease by up to 60%? [6] Better yet, in animal model studies, drinking the equivalent of 5 cups of coffee daily began to REVERSE the damage to the brain created by Alzheimer’s disease in as little as 5 weeks. [7]

These are just a few of the health benefits both caffeinated and decaffeinated coffee offer. There’s even more research that suggests it can also help protect your DNA, kidneys, and liver.

Bet you didn’t know all that about your morning cup of joe! But now you know…

Oh and before you go out and drink tons of coffee, remember that calories still matter – so if you can, drink your coffee black, or with just a splash of creamer. No point in using the health benefits as an excuse to needlessly drink tons of sugar that will only contribute to your waistline. =)

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.


[1] Zhang Y, Lee ET, Cowan LD, Fabsitz RR, Howard BV. Coffee consumption and the incidence of type 2 diabetes in men and women with normal glucose tolerance: The Strong Heart Study. Nutr Metab Cardiovasc Dis. 2011 Jun;21(6):418-23.

[2] Huxley R, Lee CM, Barzi F, et al. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med. 2009 Dec 14;169(22):2053-63.

[3] Wilson KM, Kasperzyk JL, Rider JR. Coffee consumption and prostate cancer risk and progression in the health professionals follow-up study. J Natl Cancer Inst. 2011 Jun 8;103(11):876-84.

[4] Li J, Seibold P, Chang-Claude J. Coffee consumption modifies risk of estrogen-receptor negative breast cancer. Breast Cancer Res. 2011 May 14;13(3):R49.

[5] van Woudenbergh GJ, Vliegenthart R, van Rooij FJ, et al. Coffee consumption and coronary calcification: the Rotterdam Coronary Calcification Study. Arterioscler Thromb Vasc Biol. 2008 May;28(5):1018-23.

[6] Hu G, Bidel S, Jousilahti P, Antikainen R, Tuomilehto J. Coffee and tea consumption and the risk of Parkinson’s disease. Mov Disord. 2007 Nov 15;22(15):2242-48.

[7] Arendash GW, Cao C. Caffeine and coffee as therapeutics against Alzheimer’s disease. J Alzheimers Dis. 2010;20 Suppl 1:S117-26.