Blog

January 30, 2021
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I love Diane’s success story and happy to have been and continue to be a guiding force for knowledge and inspiration. I like to share these stories to get some of you believing in yourself and your efforts as well as encourage you to reach out to fitness professionals with the right credentials. We have so many more success stories from almost 19 years of working with clients at Energy Fitness in Memphis, TN.

Meet Diane, a nurse and my former neighbor in Harbor Town in Memphis, TN. Here is her story and her self compiled before and after pics. Sometimes it takes more than me just telling you to hire me or giving you exercises, nutrition advice or other holistic mind/body tricks to get you moving on track to optimal health. Take it from Diane!

“A year ago I once again made yet another New Year’s resolution to lose weight. Once again frustrated that despite consistently exercising and eating “right”  I was overweight. But this time I decided to give Tonya Tittle’s program at Energy Fitness a try. I thought, I will give it 6 weeks. Well…..it’s been a year and it’s been an amazing journey. The difference with Energy Fitness is that Tonya develops an individualized program that is based on testing of your  fitness (cardio and flexibility) and your goals. And because part of my goals were to lose weight, I used some of my sessions for nutritional counseling. There were several plans to choose from but I knew I did not want a diet, I wanted to eat this way for the rest of my life. So I chose the Mediterranean plan, since it is what I harp on with patients!   So with two weekly 30 minute workouts, some tweaks in my diet and daily protein powder I was on my way. And within 5 months I was at my goal. The aha moment for me? Being able to tuck a shirt into jeans and wear a belt! So it’s a new year and still going 💪 with new goals. And although I gave myself extra treats during the holidays, I’m back on my plan with workouts and my daily Energy Fitness vegan protein feeling gratefully ENERGIZED!” Diane G., Nurse

Without naming exact numbers she’s lost numerous inches, pounds, bodyfat and feeling more mobile. Go Diane!

Recently I sent Diane 2 custom workout programs to do at home since we are relocating the studio next month to South Carolina (my new home). She wanted me to incorporate a cable pully unit she’s had for years and not been comfortable knowing exactly what to do with it. I also incorporated other small dumbbells and body weight exercises to give the programs a well rounded balanced based on her functional movement assessment we have done in the past. Each program consisted of 6-9 exercises. I sent her a pdf of each program along with a short less than 5 minute video of each one instructing her how to do the program and how many reps and sets to do. She loves it thus far and will reach out to get new programs in about 8 weeks because she knows that you have to change up your workouts to keep getting results.

When I texted her during this blog entry and told her she is the feature of my blog and hope she inspires people she replied…

“Your program is the Inspiration!”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I remember when she texted me the pic of her holding the fanny pack out with the comment “I haven’t worn this since last summer, Thanks Tonya!”

The pic in the face mask below is one she sent to me when she was feeling sexy after a routine medical exam. I love it when clients become more confident from their new improved lifestyle choices. Every choice you make can either take you closer or further away from the goal of having the body, skin, better sleep and more energy for optimal health.

C’mon ladies who else wants to feel some self love? Toot your own horn if you know you have worked hard for it. 

I’m here for you and you men deserve to feel great too, so give me a call or text 901-466-6242 for either virtual training or a custom exercise program. Eating right isn’t rocket science, it’s making the right choices for your body and working within your habit loop for success.

 

 

 

 

 

 

 

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)


January 23, 2021

For years I have been on clients about proper shoe wear and give them feedback when coming in for their personal training session. Some of my trainers that worked with me would say I was being hard on clients and of course my husband use to coin the phrase “hard on ya Tonya!” until I asked him to stop. Proper footwear is the base of support for your whole body and can help or hurt your walking/running gait and posture which may mean getting less injuries and reducing acute or chronic pain in feet and other joints.

Let me ask you a question: Do your feet feel better at the end of the day than they did at the beginning?

If not, it’s because your shoes aren’t letting your feet do what’s NATURAL.

I did a post a while back on switching from my Mizuno 10-12mm heel drop to the OnCloud 5 mm heel drop and recommended several clients do the same with great success. I do not recommend going from the 10-12 mm heel drop to zero as you may need to change the structure of your tendons and muscles at a slower pace to account for years at a higher angle. Think of the normal 10-12 mm as wearing tennis shoes high heel models whilst the zero is more like a minimalist or ballet style shoe forcing your body in a more natural walking, running or lifting with proper balance (as opposed to lifting whilst standing on marshmallows on your feet).

I switched to the Xero brand over a year ago and now it’s my running and weight lifting shoe of choice. It makes me want to switch out all my shoes like sandals, boots and other casual shoes so I can be standard across the board for good foot and body mechanics.

When I first ran with my Xero shoes I felt some discomfort in my right achilles. It’s almost always my right side that get’s injured or has little tweaks of discomfort. On the next run I felt it in my calf. My body adapted quickly and is still getting better as it’s changing my pelvic tilt into a better position also helping my belly look smaller. Did you know that running can push your pelvis into anterior tilt (sway back)? When you have injuries or aches on one side of the body it’s referred to as anatomy train. Mine have always been on my right side. The zero heel drop forced me to move my hips differently as to not over-stride. Next, I’m gonna try hiking shoes which are a great idea as so many hiking shoes are so stiff not allowing proper bending of the foot for a toe off. Look into if a minimalist shoe is right for you or try the OnCloud brand before dropping to zero.

Check it out here: Tonya’s Xero Page

FYI..they offer a 5000 mile warranty!

Xero Shoes let them do that with what we call “3 Pillars of Natural”:

  • Natural FIT — wide toe boxes let your toes spread and relax. A non-elevated (zero-drop) heel for proper posture.
  • Natural MOTION — super flexible to let your feet bend and move naturally. Low-to-the-ground for balance and agility.
  • Natural FEEL — the patented FeelTrue® soles give you just-right protection while still giving the ground feedback your brain needs for efficient, natural movement.

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 


January 17, 2021

Oh my goodness, as an exercise physiologist and a personal training studio owner for the past 18+ years I forget just how much people don’t know. Yesterday I went to a YMCA in downtown Greenville, SC so I could make the most of my time whilst my oldest was nearby at a Boy Scout University Merit Badge class earning his last Eagle Scout badge (woot woot!) I ran outside on the Swamp Rabbit Trail and then stretched on the very large fitness floor finished with a  warming meditative sauna visit. Fyi..I wore a mask on the fitness floor during stretching as there were too many for my comfort level not to and darn it there was another person in the sauna so I kept the mask on also.)

Anyway, as I was stretching, doing headstands to overt the spinal compression from running there were a few times I was aware of what the people around me were doing as part of their fitness for the day. I dare say doing as a part of their fitness plan as most people don’t have one it seems. They just wander from machine to machine or my favorite which I haven’t seen in years since I’ve spent so much time in Energy Fitness is the guy on the stair master machine leaning on the handrails heavily. I’ll give this guy props as he must have been 70 and he had great muscle tone and was alternating leaning with not leaning.

The guy next to me on the floor as doing sit ups. He’s the second person I have either seen doing full sit ups or who had admitted they do them. I thought to myself who does sit ups anymore and why didn’t this guy get the memo that they actually make your abdominal wall stick out further.

Yes, I said it! Sit ups make your belly bigger. Think about your core as more than just your rectus abdominis muscles. You have all these great other muscles that can help bring your waist smaller and belly flatter. Your internal and external obliques (large muscle) which you can target with rotational/twisting exercises and your breathing and posture muscles (serratus anterior) along your ribcage. Of course I can’t do a post about having flatter belly and not mention that lunges from a stationary position stepping backwards into a lunge is great at helping your belly look smaller as it helps keep your hip flexors stretched out which can help rotate your pelvis in a more posterior position if this is what you need for your body. The extensors in the back also need to be kept strong to help your overall core.

So DITCH the FULL SITS UPS AND TRY A FEW OF THESE! You may have to copy and paste in new browser!

If you have diastasis (separation of the abdominal wall when you do a test crunch and can put 2 fingers or more) then this exercise may not be for you as it will make if worse if you haven’t gone through a program to improve it.

 

There are so many others that I have my clients do but these at least can get you started in the right direction.

Here’s the stationary lunge back I had mentioned earlier. I use to hate lunges but started forcing myself to do them more which helps to undo running and cycling tightness of the hip flexors that puts your pelvis in an anterior tilt making it look like you have a larger belly than you do. I can easily see the tilt of my pelvis in this video done years ago.

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. One client responding to an email with video demos “These are extraordinarily helpful.Best, Tom”

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 

 


January 7, 2021
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I’ve had some serious thoughts about glute dysfunction and tightness for sometime now. Being in the fitness profession for almost 30 years plus being a cross country and track collegiate athlete I have seen a lot of bodies not moving well / not being mobile or stable enough.

I’ve concluded that we all have to take action to take back our backsides so we can age well, move well, sleep well and the list goes on. I have about six and a half weeks left in massage school with only about 4 weeks left of clinicals (massaging clients that pay the school for student massage) in South Carolina. Being on the massage therapy side of it has reinforced the idea that people really need to stretch those glutes! Many get on the table and their whole legs rotate (laterally) so as the toes point out. Many of these people on my table complain of knee or back pain that is chronic or acute at times. A massage can only do so much which means self care is recommended between sessions. I have tested clients before in the pose(s) below and after the massage and sent them home with a few of the diy stretches. I also write it on the SOAP notes in the plan section which is the documentation process for licensed massage therapists. As a personal trainer my documentation for Energy Fitness is my copywriten programs or written exercise prescriptions with custom changes as necessary for clients based from their fitness assessment. We all need a program in order to get better and most need accountability to do it. Just remember what you hate to do is often the exact thing you need to or must do to get better or feel better. It may be uncomfortable and/or darn right painful to hold these stretches for the length of time necessary to get maximal benefits but in the end it will be worth it.

I’ve said this many times before….some stretching is better than no stretching; however optimal time to actually change and lengthen the actual muscle fibers is 3 minutes (count to 90 twice) every day for 6 weeks. Don’t want to count? Take 10-12 long slow breaths and settle into it with a positive attitude and be present with the discomfort as it too shall pass.

YOU CAN DO THIS !

Gold standard provided you have no knee issues. First one below is cow pose where knees are stacked atop each other and glutes are on the ground. Use a yoga block to sit on it you need to and can get into this pose. If I were to include a video you would see that I lift and wiggle my way into the position. I actually use a block under the top foot to get a deeper stretch. You must breathe on this one as it’s tough. Count to 90 twice if you can or take 10 slow breaths each leg.

The next one I believe is called stacking logs stretch and gets the glutes in a different angle. Most people’s knee come nowhere close to touching the other leg and mine don’t most of the time. Of course depending on how flexible or inflexible you are this may feel as intense to you as a more advanced one feels to someone else.

For the stretch up the wall stretch pictured below, usually the best bet as a starter glute stretch for those with chronic low back or sciatica pain and want to use caution with their knees. See the sequence on how to get into position for this cross legged wall glute stretch (also called thread the eye of the needle). You will want to press your tailbone down towards the floor once you get in position. You can use a wall or not.

 

I intentionally put the pictures with my tailbone up off the ground quite a bit as most likely that is what is closest to what most people can achieve.

The ones below are modified pigeon, pigeon pose and seated what I call cross leg glute pull stretch.

 

 

 

 

 

Stretch it out!

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)


December 31, 2020
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As a personal trainer, nutrition coach and cross training athlete I am always on the lookout for supplements to enhance my health, well-being, energy and keep stress at bay so I can continue to be energetic and exude the best of healthy choices made throughout the days, weeks and years. No time like the present to feel and look your best. Supplements are just that, supplement your diet in ways that eating pounds of spinach or basil just can’t and won’t happen as it would wreak havoc on the digestive system. I recently did a cilantro heavy metal detox and then decided to try Mary Ruth’s organics Holy Basil tincture.

Holy basil (Ocimum tenuiflorum or Ocimum sanctum)  is an aromatic shrub in the Lamiaceae basil plant family. It’s thought to have originated in north central India and now grows native throughout the Eastern world. Also known as tulsi, which means “the incomparable one” in Hindu, the holy basil plant is a perennial that has a light lemon scent and purple-pink flowers.

A methanolic extract† of Holy Basil leaf has been found to support the natural function of the stomach by helping to maintain proper acid and mucus levels. Holy basil is also a great way to “detox” the body. It may boost antioxidant production and detoxifying enzymes, so your body can cleanse itself of toxins and other unwanted agents. It also may help with stress and we all know what a tough year 2020 was, so why not boost your mood and detox at the same time.

“I love the sweetness and almost fruity taste it leaves in my mouth. I leave the bottle next to my bathroom sink so I will remember to take it in the morning, night and sometimes mid-day. So far, I feel like it has bumped up my energy just a bit and helps keep me more relaxed.” Mary Ruth’s Holy Basil Drops are by far tastier & better than my past quest to try edible lavender drops in water…yuck!!!

 

Help Your Mind, Body & Spirit 

With This Queen of HerbsA cornerstone in Ayurvedic medicine and used by natural healers for thousands of years, Holy Basil is an adaptogenic herb with antioxidant activity that supports cognitive function, digestion and more.

Organically Grown Herbs, Ethically Wild Harvested or Selectively Cultivated | N

on-GMO | Vegan | No Synthetic or Artificial Colors | No Preservatives | Alcohol Free Tincture | Dairy Free | Nut Free | Gluten & Wheat Free | Celiac Friendly | Soy Free | Corn Free | Nightshade Free | Sugar Free | Made in a GMP Facility

@maryruthorganics #maryruthpartner   •  here’s their website: https://www.maryruthorganics.com/

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized demo of your custom workout included.

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 

 

 


December 19, 2020
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To be complete Feb. 2021. As I sit and quickly take a break to write this post I look around the boutique studio that made a name in Memphis for almost 19 years. My family made the eight hour journey back to Memphis on Friday and plan to take 1 of 2 truckloads to storage in Greenville, South Carolina and Travelers Rest, South Carolina. The second is late Jan and maybe a third trip if necessary in Feb. We are leaving plenty of equipment for our remaining clients onsite training with Misty.

I just want Memphis and readers of our posts to know that Energy Fitness was possible and continues to be possible because of my awesome and supportive husband Mark Tittle and his entrepreneurial skills. He’s even supporting me learning a new occupation to enhance my knowledge and skill set with massage therapy school all through this Covid mess. My expected graduation date in Greenville, South Carolina is late Feb. 2021. Then study and take the licensing exam to be a Licensed Massage Therapist. This will make my job easier as a personal trainer because then I can manipulate soft tissue and help clients recover more from injuries or nagging pains.

We started Energy Fitness almost 19 years ago because Mark saw my talents and the way I help people achieve their goals while inspiring and training them myself or via my staff that were carefully hand picked and the right fit for our clients.  It wasn’t all peaches and cream in the early years of starting the business and having your husband tell you that your job “is just a hobby”, we’ve gotten past that as I began to pay myself / the household an acceptable amount as well as him hearing many clients sing my praises and having a business introduce us to so many people that we’ve met along the way that may be lifelong friends.

Usually I have these blog posts finished a few days or at least by lunch the day before it goes out to our list. Even in the craziest time of packing up the studio for round one of taking stuff to storage before finding the right location/space in our new town I found the time to speak with a client via phone and it’s just so heart warming to have someone tell you how much you have meant to them and training their family members also. Those that know me personally know that I don’t get emotional very often nor do I like to ask others for help. I have to say that a sadness crept in earlier in the week as I neared the arrival in Memphis and the start of a closing the Memphis chapter in my life. So many good things happened in my time in Memphis since 1997 like being the Director of the Downtown YMCA right out of Graduate School, meeting my husband, having two boys that can always call Memphis their hometown, and building so many meaningful relationships.

Thank YOU MEMPHIS

Oh and if you think that I can no longer help you be fit and healthy then think again. I’ve moved online to zoom 30 minute semi-private personal training. Also a popular service, I am available for many years to come is creating strength training and cardio or stretching programs with video instruction on how to do the programs. Just reach out!

Here’s a few pics from this weekend. Not pictured all all the boxes I have to get for the many things needed to run a business like office supplies, entertaining kitchenware, linens, towels for showers and the list goes on…..

Here’s before the packing began and the sign I hung as you might see in front windows. The large exterior sign will be taken down and packed in just a few days.

Love you much – Memphis! Tonya Tittle

 

 

 

 

 

 

 

 

 

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 


December 12, 2020

As a personal trainer and nutrition coach at Energy Fitness I am often telling clients the benefits of different foods, spices and supplements for ones health. Anyone that knows me well knows that I like spicy foods and jalapenos are a must in my condiments door as well as a back up awaiting in the pantry.

Spicy foods are a staple for many individuals diets for enjoyment but also for health benefits. For those that don’t enjoy spicy foods you might want to reconsider as recent research has found eating spicy foods actually helps the body function better in a number of ways. From helping individuals get in shape to staving off disease, foods rich in hearty spices can help boost health and improve quality of life. That burning sensation in your mouth might be worth tolerating when it means benefiting from these health benefits.

Here are 5 reasons to go for the spicy:

  1. burn more calories
  2. may help prevent cancer
  3. natural pain relief
  4. heart healthy
  5. releases good hormones like endorphins and dopamine release (the feel good hormone)

I took the #Paquionechipchallenge (https://paqui.com/onechipchallenge/)

@paquichips @onechipchallenge

My husband decided on a whim to purchase the chip in a convenient store during his travels this year. This one chip cost $7.00 and he brought it home all proud that he got something he knew I was bold enough to try. I had to think on it for a while and make sure my stomach was in the right balance to have it. It took me about 3 weeks to finally be in the right mindset and body balance to take the challenge.

The company is so Paqui is so sure that one will be your limit that they’ve packaged the Carolina Reaper Madness chip singly in foil packets, with one chip inside each coffin-shaped box. (If that doesn’t tell you something about how you’ll feel after eating it, nothing will.)

Inside this coffin shaped box is this chip containing the”world’s hottest chip,” which you can find in stores in one-chip packages.. The tortilla chip, which is pitch black features heat from the Carolina Reaper pepper gets an update this year with the addition of scorpion peppers and Sichuan peppercorns (which adds a numbing sensation in your mouth).

The chip’s power comes from the pepper used to flavor it: The Carolina Reaper took the helm as the world’s hottest pepper in 2013, replacing the Trinidad Moruga Scorpion. The Reaper hits an average of 1,569,300 heat units on the Scoville Scale (though it can be as hot as 2.2 million units). That means that the average Carolina Reaper is more than 190 times hotter than the hottest jalepeño, which clocks in at between 2,500 and 8,000 units on the scale. In other words, it’s hot. Insanely, agonizingly hot.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here’s a video of me eating the chip and my reactions: what’s up with my ears burning?

Here’s a video that made me feel better and laugh about not making it to 5 min as this guy, Akbar Gbajabiamila host of NBC America Nija Warrior. His reaction is intense and comical at the same time. In fact, I believe I lasted longer than he did before drinking or eating something.

My advice is to incorporate more spicy foods into your diet but by all means Don’t try the one chip challenge. If you do, have on hand bread, some kind of milk and some nut butter. Oh and oddly my 10 year old offered me a pickle and to my surprise it helped cut the burn. BTW…I paid for this several days post with IBS and was telling my oldest that I told him this would happen which is why I waited so long to do the challenge. This must have lowered my immune system as I very quickly afterwards got an intense sinus infection with chills and fever. Got covid negative tested thank goodness.

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87).

 


December 6, 2020

We wanted to bring to your attention if you are to the point where you are having unexplained headaches, fatigue, not sleeping well and maybe a host of other issues then maybe you should look to how your nutrition is serving and nourishing your body.

One of my clients is suffering from this now and has turned to Metagenics and tips from me regarding nutrition along with her already good diet and an iron supplement prescribed by her physician. If we all can take a look at our stress levels and what chronic repressed stress can do to the adrenals and the digestive system as a way of fighting back then we can understand and help fix the issue.

Many of us seem to just press on and on and on denying our body the ability to heal itself until it screams at us forcing us to fix it with the right supplements, nutrients, massage, acupuncture, meditation, yoga, exercise or other extreme self care opportunities. This is why having good self care habits in place already can make it easier to shift into extreme self care when needed.

Remember your gut is your second brain and when you are overstressed or out of balance digestion and absorption can be comprised. Bloating, headaches and malnutrition can occur leaving you feeling out of balanced and maybe with outer issues not mentioned. Metagenics supplement Ultra GI Replenish is a product with great reviews to help with digestive issues even if you don’t think you have them.

UltraGI Replenish® is a medical food formulated to provide specialized macro-and micronutrient support for patients challenged by compromised gut function with digestive disorders including malabsorption. It is designed to complement an eating plan that excludes common food allergens and supports healthy gut function.

It’s a dairy free formula and remember keep in mind that it takes time and patience to heal the body that may have been stressed for a long time even if the source of stress has passed.

To check out ingredients or purchase click here: https://efitness.metagenics.com/ultragi-replenish

 

 

 

 

 

 

 

 

 

 

Here’s one of the high stars reviews..

Life Changer   AMH from Houston, TX, USA 

This shake drastically changed my life. .. I had a whole host of health issues. This shake helped me get my GI tract back to healthy and my symptoms were alleviated. I can not recommend this product more.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87).


November 27, 2020

Over and over again at Energy Fitness we have prospective clients as well as active clients tell us they need accountability for fitness and nutrition. Think about it, only fifteen percent of the population are regular exercisers which is defined at exercising three times per week minimum of 30 minutes. American College of Sports Medicine guidelines states that  healthy adults aged 18-65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week. Be honest, how often do you regularly do these guidelines?

Did you know that having a workout buddy or hiring a trainer you are 7 x more likely to stay on track and make it happen? Here are a few reasons that adding that accountability can be useful:

  • fun
  • safer
  • variety
  • a break from life
  • someone to celebrate with
  • friendly competition

Here’s a look inside a fitness minded family
in hopes of inspiring you!

For this post I’m mixing in all the reasons to either exercise with a buddy or hire a trainer. Thanksgiving this year 2020 (The year of Zoomsgiving!) our family had a family dinner consisting of two adults and two boys grades 9th and 5th. The 9th grader, Laken said the day before “I think we need to go to a bike park Friday because I’m gonna have thousands of calories on Thanksgiving and need to work it off!

Well about two hours after lunch the adults insisted on a casual bike ride.on the Swamp Rabbit Trail. I suggested the family see a fitness park I discovered a few weeks ago. Turns out we got competitive as usual as well a making it fun and thought we would show you and maybe inspire you as well. We all celebrated the fun feats of strength and endurance we could do at a local fitness park called Chris and Kelly’s Hope Fitness Park  in Travelers Rest, SC. If you live in Memphis I have seen one of these parks over near Leftwich tennis center and right next to The Links at Audubon golf course, it’s called Fitness Zone (pic below). These types of parks are great as they have different stations in which you can use your own body weight as resistance.

I tried the lat pull down machine then started showing off and did it one handed.Fyi.. I already ran and lifted that morning and now back at it again as I had more desserts than needed!

Laken, our 6 ft 135 lb 9th grader got on the Chest Press before me and said it didn’t work. Well Mama had to get on and show him how it’s done and that it was indeed working. I was pleased to do it considering I don’t typically bench press or leverage my own body weight of 124. As you can see it was hard and I squeezed out 2 reps. Mark, my husband got on it and was killing it, likely this will be his new favorite extra weight day activity on a weekend bike ride to challenge himself.

Then we moved onto the monkey bars and more feats. We had a family competition all starting at the same time who had the best grip strength holding their bodyweight whilst hanging. Laken thought for sure he would be the winner but alas I outlasted then and finally stopped at just over 90 seconds. I had cycling gloves on in which Laken said, no fair she’s got gloves on. A rematch likely to occur! I will still beat him as he doesn’t know in college I outlasted everyone in my class including the men in a flexed arm hang competition. The kids think their parents are old and they will win at all fitness feats so I decided to show off a little flexibility as well.

After the park we passed by a small asphalt track in which the competition still continued. Oliver has been bragging for weeks that he can beat me in a foot race. Well, he is right both kids beat me in the sprint. Then I challenged him to a lap and he said you have more endurance you will beat me. Laken won fastest .13 of a mile while I was second at a 6:47 pace and Oliver was in the dust.

 

 

 

 

 

Then it was time to cycle home with nature and feelings of accomplishment and joy for great family time and gratitude for good health! We have a new puppy so upon return it was her turn to get some exercise and go for a short walk. She simply refuses to walk and just lays down in protest. What!!!! Doesn’t she know she’s part of a fitness family. We gotta work on this as it’s simply not acceptable. So when I mention Canine for accountability in the title of this blog post you may wish to make sure the dog you get if your goal is to be more active will be a breed that helps you stay accountable and likes to go on walks or runs!

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com
552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. 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 Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) with me! 

 

 

 

 

 

 

 

 

 


November 21, 2020

It has twice been brought to my attention as of late about clients having symptoms of altitude sickness. I must admit the symptoms can be very bothersome and range from mild to severe. I felt compelled to bring to your attention some herbal remedies that may be helpful next time you take a trip 1000 feet above sea level or more.

The primary cause of altitude sickness is the decrease in air oxygen levels. At 8000 feet, oxygen levels are about half those at sea level. If one ascends slowly the body has a chance to acclimatize by making physiological adjustments and symptoms can be prevented. If one ascends too quickly, fluid moves from the blood stream into the tissues, the blood thickens due to fluid loss, and slows elimination of toxins and wastes from the body. The resultant dehydration inhibits the normal distribution of nutrients and oxygen to the cells and transport of wastes from the tissues, causing thirst along with other symptoms, including breathlessness, sleep disturbances, increased heart rate, nausea, vomiting, headache, oedema and fatigue. Symptoms can present within 12 to 48 hours of arrival at high altitude and are intensified by alcohol and vigorous exercise. If symptoms persist for more than 2-3 days, it is best to return to lower altitude. If you are moving or going on vacation and are an avid exerciser then you simply must be patient as it takes 4 weeks for you and your blood to acclimate to the higher altitude. I recently moved from about 224 ft sea level in Memphis to almost 1100 ft above sea level and it absolutely took four weeks. My runs and bike rides were just so slow and with exercise induced asthma I felt it probably more than the average person.

A list of the mild altitude sickness symptoms are as follows:

  • headache • nausea • dizziness • throwing up • feeling tired • shortness of breath • faster heart rate
  • not feeling well overall • trouble sleeping • loss of appetite

Here are a few vitamins/supplements you might already have around the house and can gear up for that trip.

Free-radical-mediated damage to the blood-brain barrier may be implicated in the development of acute mountain sickness, and so taking antioxidant supplements such as vitamins A, C and E, alpha-lipoic acid or selenium could be very helpful.  B-vitamins work as catalysts for many biochemical reactions, including the utilization of oxygen by the cells.  Vitamin C acts as a major antioxidant, protecting nutrients like the B-vitamins, and helping the body deal with stress. Daily doses of 1000 mg vitamin C, 400 iu vitamin E and 600 mg alpha Lipoic Acid are recommended.

I like to look at other how other countries and cultures take care of the body via herbs, manual therapy (massage, reflexology or accupressure), sound healing, etc. We can learn a lot from cultures that are deep rooted in healing passed down from generation to generation. There are several herbs which could be very helpful to help prevent or treat altitude sickness, particularly those which are classed as adaptogens and cardiotonics.

CAUTION: Of course if you are on any prescription medications or have health related issues PLEASE check with your doctor to see if any of these suggestions are contraindicated for you!

  • Ginkgo biloba has a remarkable ability to increase blood flow throughout the body, in particular to the brain, enabling it to cope better with decreased atmospheric oxygen levels.
  • Reishi mushroom (Ganoderma lucidum) is used in the high altitudes in Asia to prevent altitude sickness. The ‘mushroom of immortality’, Reishi has been used for centuries as a longevity tonic to increase energy and increase resilience to physical, mental and environmental stressors.
  • Rhodiola is native to the Himalayas and found growing in at high elevations in Asia, Europe and North America. The root, stem, leaves, flowers, and seeds all have adaptogenic and antioxidant properties and have long been considered a panacea. Rhodiola enhances physical and mental energy and performance, improving mental acuity, memory and concentration and increases blood supply to brain and muscles.

Spices or Foods that may help:

Eugenol, a component of the volatile oils in cloves, allspice, basil, cinnamon, bay, wild carrot seeds and marjoram decreases blood viscosity, and aid the retention of fluids in the blood. Horsebalm, (Monarda spp), and various related species including thyme, mints, wild bergamot, winter savory,  contain blood thinning compounds including thymol, menthol or menthone. Foods such as garlic, ginger, tomatoes, dill, parsley, chillis, celery, onions and fennel also possess blood thinning compounds.

A solution many people use in South America for altitude sickness is coca leaves which are available in pharmacies in tea bags!

Drink plenty of water a very common theme of how to prevent altitude sickness. You may even wish to combine with the nunn or other electrolyte tablets or powder I have suggested before in blog posts for proper hydration.

Reflexology & Acupressure Points that may be helpful!

This acupressure point is actually a two-for-one point. That’s because Pericardium 6 or Nei Guan by its Chinese name, is used to treat nausea and vomiting, and it is also be used treat anxiety. So if you’re feeling slightly nauseous AND anxious, then you may find this point helpful. I had to take my wrist watch off for this pic as it’s pretty much right under the band. Pericardium 6 is located on your forearm, three finger-widths below the wrist crease. Hold your thumb on the location and press for up to 60 seconds at least once per hour as needed. So where ever you go next time high in the sky or mountains try a few of these blog post suggestions to keep that sickness at bay.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242
or email us at energymemphis@gmail.com  552 S. Main, Downtown-Memphis, TN 38103

Our covid guidelines are that 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services (Massage Therapy).