Blog

September 15, 2021
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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.


September 10, 2021
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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.


September 3, 2021

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.


August 26, 2021

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.

 


August 20, 2021
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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.


August 14, 2021
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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.

 

 

 

 

 

 


August 8, 2021
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I want to share something I saw on a magnet in an art gallery today. Put aside all the scientific health and fitness information I have shared over the years and let’s break it down to 3 simple items to contemplate for this simple blog post. Take a few moments after reading to see which area you may want to implement more.

Sometimes less content is more!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Releasing soon the new platform for purchasing videos on demand for fitness and nutritional guidance E-book with 7 meal plans as well as trainer coaching course full of amazing content for the new trainer I used to train our staff. I’ve been busy uploading content but as of this blog post it still needs more. Will be adding content often and give the link to the site soon. Be on the lookout!

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.

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.


July 29, 2021
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What if you could do something good for health and save lives at the same time? Count me in as I like being effective with my time and resources. Every day, about 44,000 units of blood are used to save lives across the United States. This blood is vital for cancer patients, organ transplant recipients, and victims of accidents. Although 38 percent of the U.S. population is eligible to donate blood, less than 10 percent does so each year. Studies reveal many possible benefits of regular blood donation.

Not sure how YOU like to give back. Personally, I only have so much energy to go around for workouts 6 days a week, healthy nutrition and numerous self-care habits, be involved in my kids life and tote them to different life enriching activities and doctors appointments, household activities, be a good spouse and run a business. I am so appreciative of the many people that volunteer their time and efforts for different organizations, it is a gift of service. This said, I would rather give blood than spend more of my energies volunteering and it makes me feel good that I might be saving 3 lives. Donating blood, especially on a regular basis, can be similar to volunteer work. You give of your time (and your literal blood) to help strangers in need.

An average adult has between 9 and 12 pints of blood in their bodyThe volume in a person’s body will vary according to their size and other factors, but the average quantities are as follows: An average-sized woman has about 9 pints. An average-sized man has about 12 pints.

How much do the blood donor
centers draw
from you? 

1 Pint


Enjoy these benefits from giving blood:

  • Prior to the blood draw it’s like getting a mini-physical in which someone will check your pulse, blood pressure, body temperature, hemoglobin (iron count) and more. You might even find out your iron levels are too low and you need a supplement. I don’t eat meat and I was anemic during pregnancies so I always take an iron supplement.
  • Giving blood can reduce harmful iron stores – most people don’t even know they have Hemochromatosis which is a disease that causes iron overload. This can develop early in life or at age 40 or 50.  Too much iron can be damaging to blood vessels, and a regular decrease of iron-rich blood and subsequent replenishment due to blood donation can lead to a more beneficial lower iron level. I know 2 clients that routinely have to give blood aka: blood letting.
  • Phlebotomy (the process of drawing blood) was found to be an iron-reduction method that is associated with lower cancer risk and mortality.
  • Donating blood can help your liver stay healthy
  • Giving blood can be good for your mental state as it takes you out of the ME..ME..ME mindset and helps you focus on what you can do to help others. Volunteering has positive effects on happiness.
  • Find out what your blood type is so can try one of my favorite types of diet. The Blood Type Diet is very intuitive and can make a lot of sense or radically change some of your nutrition habits to help you lose weight, have more energy, sleep better or have less digestive issues.

So maybe you are one of those peeps that need to be motivated by fear or the away from something bad to take action.

Here’s What You Want to Avoid!

According to the American Journal of Epidemiology, 88% of blood donors are less likely to suffer a heart attack. With heart attacks to hold the record for most deaths in the US why not try and edge that one down on your list. Numbers aren’t out yet on if Coronavirus is going to be atop of this list at least for 2020. What we do know is that 80% of corona cases don’t become serious, it’s the underlying health causes that add a compound ill health risk and effect.

If you don’t give blood then you may not be giving your body that extra help with blood flow, giving it a lower viscosity (resistance) and thus making it less damaging to blood vessels.

Did you know that men tend to store more iron in their body than women?

 

 

 

 

 

 

 

 

 

 

 

On a lighter note, I remember my mother giving blood often when I was a kid. She said they loved seeing her and she felt appreciated for giving. If we don’t hear others encouraging us to give blood then most people simply won’t do it or think that someone else will. Consider this post a means of highly encouraging you to make an appointment to give blood. Side note…I was motivated by the Taco Tuesday T-Shirt email. They give gift cards too sometimes and you get points for every donation you give. 800 points each time which you can redeem for prizes or gift cards. Different collectors have different age requirements. South Carolina minimum is age 16 and the upper age limit in some countries is age 65.

The average adult has approximately 10 pints, or 8% of body weight, and it takes a number of weeks to replenish those stores (this is why donors must wait 8 weeks between donations).

Tips  & prior to giving! 

  • hydrate with water and or electrolytes (I pop a nunn electrolyte tab in some water)
  • Fuel up before you go & afterwards! Yesterday there was a woman that said she didn’t eat before giving and they pulled out a cold pack for her neck/chest, plugged in a fan and gave her sodium laced crackers and a sugary drink. With my diet, there’s no way I’m gonna eat crappy processed peanut butter crackers and a soda. Although last time I was served some veggie straws (gluten and dairy free…wohoo!). I usually time it to eat a salted brown rice cake with sunflower nut or cashew nut butter an hour before giving and then have an Aloha protein bar afterwards and water.
  • do your exercise several hours prior to donating
  • bring a jacket or long pants. they may or may not have warm blankets for you.
  • you might feel tired for 2 days post donation.
  • no strenuous activity immediately following – take it easy for 2 days (I lifted and ran on day 2 but easier effort)
  • you might feel lightheaded the day of and for up to 48 hours

I’ll leave you with this a a few pics from yesterday @thebloodconnection in Greenville, SC.

What’s not pictured is the yelp I let out when I get stuck with needles. I mean who loves them right, unless your a junkie and at that point you have bigger problems.

Bloodletting is one of the humanity’s oldest medical practices, dating back thousands of years and linked to many ancient cultures, including the Mayans, Aztecs, Egyptians and Mesopotamians. The typical purpose was to cure a person suffering from some kind of infirmity (leprosy, plague, pneumonia, stroke, inflammation, herpes, acne – pretty much anything). The patient was pierced or cut and then drained of several ounces of blood until they fainted.”  ~Medtech.edu~

I didn’t know until my son (age 15) pointed out that the bag that your blood goes in is slowing swinging back and forth during the process. Cool, it keeps it from clotting. They keep it out of sight, thank goodness as I always look away when they stick me.

 

 

 

 

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.


July 24, 2021

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.

 


July 18, 2021

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.
Here’s link (added 8-3-21) I’m adding content often and courses as well: https://energyfitnesstonya.flightlivepro.com/

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.