Blog

November 30, 2019

One of the movements we started testing in our fitness assessments at Energy Fitness the past year for our personal training clients is how well an individual can perform a pelvic tilt. This means dumping water out of the bucket (anterior tilt) and filling the bucket with water (posterior tilt/tucking tailbone under). As easy as this may seem to many of you this can be quite challenging to lots of people. Not only the ability to do the motion is measured but the quality of movement is also analyzed. Is there a shake a bake vibration type movement or is it smooth. Why is this important?

This is definitely important in the golf swing as well as to counter hours of sitting that many of us do. It doesn’t matter that you ran for 5 miles before work if you sit for 8 hours or have poor pelvic flexibility or never stretch. Many try to compensate by shifting weight on one side or on the heels or toes.

Those wishing to have better posture should consider working on pelvic functional fitness and flexibility as it can shift to control better carriage of the upper body and reduce low back, upper back and neck pain as well as make the appearance of a smaller mid-section.

Try these exercises below. As you attempt to do them you will notice a stretch in your hip bones as they have to keep your bottom off the floor. This is of course also a strengthening exercise. If you start getting a cramp in your hamstrings this should be the cue to rotate your pelvis in a way for it not to cramp and teach you how to engage your glutes all whilst strengthening this area.

Attempt for 2-3 sets of 10-50 reps each leg for single leg exercises. Be sure to monitor breathing and not hold your breath. Don’t just rush through the reps to get it over with either. Variations can be do for slow on both movements or just slow on the negative range of motion or hold at top for 1-5 seconds. I usually like to do a quick hamstring stretch post each leg as to lengthen and prevent any future cramping.

2 Legs Ball Curl – notice my arms are down on floor as I am attempting to keep shoulders flat and shoulder blades pressed against ground as well as neck neutrally aligned.

1 Leg Bridge Up and Leg Curl

Legs Heel Push with Knee Pull Up

How did you do? Need work? Try incorporating into your fitness program a few times a week.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 

 


November 23, 2019

It is rare that someone comes into Energy Fitness who doesn’t have a least one scar from a scrape, fall, cut or surgery. When our personal trainers are doing fitness assessments on our clients at Energy Fitness, personal training studio located downtown Memphis we see all kinds of scars. Mostly we see scars in the abdomen and core area when pinching body fat and taking measurements. Most of us want to hide our scars or hope that no one mentions them at all. Some scars hold onto emotional traumas from the past we don’t want to revisit. You may have heard that we store emotions in our fascia. This can be around scars, burns and stretched tissues because they are also are living tissue.

I have a small 1 inch dent on the outside of my upper thigh from a dog bite in middle school. I had four stitches. My kids always tried to poke it because they thought it was fascinating. Until only about 8 years ago I didn’t like people touching it as it freaked me out and always felt like it was glued to the tissue underneath. It wasn’t until I started pinching it away from the underlying tissue, trigger point rolling it and cupping it (recently) that it is totally in-sync with the rest of my thigh. Armed with this knowledge I was much better about caring for my bunion surgery scars.

Left foot 7 years post bunion surgery
Right foot 5 week post bunion surgery             Right foot 13 months post surgery scar

 

 

 

 

 

 

Taking care of oneself is a proven way to stimulate health and wellness and this means your scars also. Overall daily stretching and movement, frequent manipulation of the affected tissues, rest, sleep, and general health and wellness principles can all help to aid in healing scar tissue or old affected sites.

Although it’s not something that’s widely discussed with care teams and surgeons, the size and appearance of a scar is something that patients think about. Whether you’ve had a hip replacement, knee replacement, meniscus surgery, ACL reconstruction, shoulder or back surgery, breast implants or C-Section a scar is inevitable. Although you won’t have a ton of control over how your body will scar, there are things you can do when it comes to breaking up scar tissue and adhesions with massage, kt taping and cupping therapy. You can play a role in healing your scar(s).

Massage therapists can help address the fallacy that nothing can be done to change this tissue by practicing focused therapy on scars and burns as well as personal trainers and fitness professionals teaching clients this concept.

Clients need to be educated about the living matrix so they can bring attention and touch to injured or damaged areas. This attention will help re-program false thoughts and rewire the brain to re-map and re-integrate this tissue back into the whole system.

The body feeds and nurtures all parts of the body—so why would a scar or stretched tissue be any less deserving? Oxygen, nutrients, fluid and waste products are all found in the matrix of any scar.

Scars tend to be missing lymph return and blood supply (capillaries). The research I have done shows manual manipulation may stimulate the creation of blood vessels (angiogenesis) by stimulating the area, causing local inflammation and then triggering a remodeling phase.

This is thought to occur because various growth hormones are released in the remodeling phase of scar or wound repair. These hormones can trigger angiogenesis.

Did you know scars don’t tan…they burn? The structural properties of a scar are different from regular skin. Scar tissue doesn’t have melanin (which is responsible for skin pigmentation). In fact, scars are more susceptible to UV damage and get sunburned more easily than regular skin. Always put sunscreen on and cover your scar in the sun!

Scar tissue forms during the healing process as the body produces collagen fibers to close and heal a wound. These collagen fibers do not grow in the same, consistent direction, and therefore are discolored and can have an uneven texture.

The appearance of a scar largely has to do with your genetics. In addition, if your incision or wound is on part of the body that is under tension, is tighter, more stretched, and is less fleshy or fatty (like a shoulder, shin, or knee) your scar will be more pronounced than say, if on your buttocks.

Scars will continue to heal and fade for up to two years after an incision or injury.

  • remodeling phase in your incision healing involves the lightening of your scar as the scar heals
  • mature scar is smaller, flatter, and paler
  • during the healing process, there are ways to improve how your scar heals and for larger scars over joints, it’s critical that you “work” your scar to prevent tightness

Before you start massaging your scar or enlisting a professional to perform scar tissue massage, your scar has to be in a good place. Do not massage until your incision has fully healed and is a scar (not just a wound or scab). If you massage your scar prematurely you could cause it to reopen or tear, leading to an infection.

Do not massage a scar until at least 2 weeks after a surgery or injury. Massaging scar tissue is most effective in the first 2 years while the scar is still forming and healing.

Why Scar Tissue Massage?

Massaging scar tissue has many benefits. Here are of the main reasons to regularly scar massage;

  • Decrease scar tissue build-up. Excess scar tissue can make muscles stiff and weaker, and in some cases can require scar tissue removal surgery.
  • Helps improve blood flow, which promotes healing and the scar’s pliability.
  • Drains excess fluid to reduce swelling and proliferation.
  • Helps regain feeling in the area and decrease numbness, tingling, soreness.
  • Increases range of movement and the scar’s flexibility. This makes movements feel less restrictive and “tight”.
  • May help with the appearance of your scar.

How to Massage Your Scar

As listed above, there are lots of benefits to scar tissue massage. When scar tissue is broken down through massage, you can help your body heal faster, and possibly reduce the appearance of your scar. Here’s how we recommend you massage your scar tissue at home:

  • In early healing phases, try and massage your scar for 10-15 minutes a day (2-3 times a day for 5 mins).
  • Apply a non-perfumed Vitamin E lotion or oil to your scar area. Vitamin E is proven to help build collagen and massaging with lotion lubricates the skin, cutting down friction.
  • Using the pad of your thumb or finger, firmly massage in a circular motion. You should be pressing hard enough that your fingernail turns from pink to white, but it should not be painful. First go up the scar clockwise, work your way up and around your scar slowly but maintaining a firm pressure. Switch it up by massaging counter-clockwise. This will help to drain excess fluid from the area.
  • Next, stretch the skin apart around your scar, and repeat your massaging with a firm circular motion using your thumb or finger.
  • With pressure, slowly slide your finger up the scar while apply pressure. Change direction by slowly sliding down.
  • Repeat the process several times for 5 minutes or so.
  • Ladies post C-Section and have a scar. Try this: try lowering your legs to floor from a lying on your back face up position. Start with feet in air and keeping your back flat on the floor keep your upper body in contact with the floor throughout the whole range of motion. Difficult? Now pinch your C-Section scar and try again. You can help deactivate the tissue surrounding or decompress to aid in better function of your core.

Scientific proof: A case study of kinesiology taping for scar management

Stretch Marks

Stretch marks (epithelial stretch marks) are different than scars, but may also be addressed in a similar manner. Clients who have quickly gained or lost a lot of weight, had lymphedema or been pregnant are all candidates for stretch marks.  Generally, this is a condition where the skin (the epidermis, dermis and superficial fascia) is stretched quicker than the epithelial tissue can adapt, so the tissue that is affected is elongated and stretched.  Generally, there is a weaker matrix to support this stretched tissue; thus, the epidermis appears rippled and has wrinkles.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 


November 15, 2019

Why do the same cardio over and over again? So boring! When clients at Energy Fitness personal training studio hire us as their personal trainer and Accountability Coach we send them a 7 minute video entitled Cardio Express. The video shows many different types of cardio and how to achieve the HIT training (high intensity training) even without equipment. Short bursts of cardio can stimulate the human growth hormone and mimics strength training for the results it can achieve. Just think about the difference of muscle mass between long distance runners versus Olympic divers, gymnasts, sprinters and weight lifters to mention a few.

Jumping rope is great cardio as well as a great cross training option. This post aims to teach you 4 variations of jumping rope. Let’s first chat about making it more efficient with a jump rope that fits you well. Picking the right type of rope is personal preference as there are different handles as well as material for the rope itself. For true beginners or those that haven’t jumped rope for many years you may wish to get a beaded rope that is easily adjustable for height by simply taking a few plastic links off.

SCROLL DOWN TO SEE VIDEO DEMONSTRATION

To figure out what length of jump rope you need grab a measuring tape. Standing and with both feet together measure from the bottom of one armpit down to the floor, under the feet and up to the other armpit. In easier terms, when you get your rope and stand on it in the middle and grasp both handle’s they should be just under your armpits for a proper fit.

Here are few different types of ropes to choose from. Online shopping is abundant in choices. My favorite is the black one with tiny weights in the handles and a plastic rope.

 

When you start jumping you will notice that your arms/shoulders may burn a little as it’s a great bonus to help work the shoulders as well. Consider stretching not only your calves but also your shoulders and biceps post workout. Notice I included a picture of a clever device to stretch your calves as you will want to lengthen your calf muscles post jumping or they might seize up on you or when you are really sore the next day be reminded that you tortured them. Of course you can just stretch your calves with downward facing dog, hanging heels of step or a staggered calf stretch or any of  the pics shown of stretches below. The blue moon as I call it can help prevent or decrease plantar fasciitis pain and give you a more intense stretch than you can get without it. One thing to consider is that many of our clients complain of knee pain and this is often from tight calves, so rub them, stretch them or cup them if you must just keep them well taken care of.

 

How many reps of jumping rope should I do? 

Beginners 100-300

Intermediate 500-700

Advanced and worked up to: 100-2000+

 

Try timing how long it takes you when you first start to jump 100 reps and write it down. As you get better and get more cardio you can do more without feeling like you are going to die or cramp up.

You can even mix it into your weight training workouts or a run. Last week I wanted to mix it up and enjoy the sun on my face so after each mile I jumped 500 reps for a total of 3.5 miles and 1500 jumps ropes.

Jumping rope for runners is especially great as it can help keep your hips from locking up from the dreadful same movement pattern that running enforces and help with your leg turnover. It can help keep the swagger in your hips ladies and gents!

Here’s some stretches as mentioned above:

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


November 8, 2019

Cinnamon is a common spice and it has lots of healthy benefits. Often our clients at Energy Fitness personal training and nutrition coaching studio located downtown Memphis ask for tips and tricks for losing weight. Aside from healthy eating, portion sizes, meal timing and exercise and other nuances we love to push healthy spices and whole food.

This article explains the differences between Ceylon and Cassia cinnamon. These are two types of cinnamon and both of them are healthy, but one contains a toxin that is harmful if you eat too much of it. Cinnamon has different amounts of a compound called coumarin, which may be harmful to your liver in large doses. The tolerable daily intake of coumarin is 0.1 mg per kg of body weight. Consuming much more than that may cause liver toxicity and cancer. Based on the tolerable daily intake, it is not recommended to consume more than 0.5–2 grams of Cassia cinnamon each day. However, you can eat up to 5 grams (1 teaspoon) of Ceylon cinnamon per day. For your reference 1 level teaspoon is 5 grams. Cassia cinnamon for the same dosage has 225 times more coumarin than Ceylon cinnamon. In rodents, coumarin is known to cause kidney, liver and lung damage. It may even cause cancer. In humans, there are isolated incidents of similar effects. Exceeding the upper limit for coumarin is easily possible if you are consuming a lot of cassia cinnamon. In many cases, just 1-2 teaspoons could bring someone over the daily limit (possible if someone is adding this to a protein shake twice daily or fruit smoothies). I limit my dose to 1/4 to 1/2 teaspoon daily with my shake(s) depending on my workout regimen.

Benefits of Cinnamon:

  • antioxidant-rich (antioxidants are like the rust scrubbers in your cells reducing the free radicals that cause damage and cause rapid aging or sickness)
  • benefits blood sugar control, which is important for people with diabetes
  • may reduce blood sugar spikes, increase insulin sensitivity and improve metabolic markers associated with insulin resistance
  • several of cinnamon’s bio-active compounds appear to block a protein called tau from accumulating in the brain. This is important, as tau buildup is a characteristic of Alzheimer’s disease
  • Ceylon has far less potential to cause harm when consumed regularly
  • Cinnamon can be used to reduce the glycemic index of a meal up to 29% according to Tim Ferriss and his book the 4 Hour body.

Cassia Cinnamon tends to be a dark brown-red color with thicker sticks and a rougher texture than Ceylon cinnamon and is considered lower quality. It is very cheap and is the type most commonly consumed around the world. Almost all cinnamon found in supermarkets is the cassia variety. It typically comes from Eastern & Southern Asia. Cassia has long been used in cooking and in traditional Chinese medicine. Roughly 95% of its oil is cinnamaldehyde, which gives cassia a very strong, spicy flavor.

Ceylon, or “true cinnamon,” is a product from Sri Lanka and southern parts of India. Ceylon is tan-brown in color and contains many tight sticks with soft layers. These features provide a highly desirable quality and texture. This type of cinnamon is less common and has long been prized as a cooking spice. It is quite expensive compared to the more common cassia variety. It has a delicate and mildly sweet flavor suitable for desserts.

Bottom line: If you regularly eat a lot of cinnamon or take a supplement that contains it, then it should be Ceylon and not cassia. At the end of the day, Ceylon cinnamon is better quality and much safer. Go through a lot? After the research for this blog post I am making the switch to Ceylon cinnamon and purchased a pound online.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


November 2, 2019

Energy Fitness (downtown Memphis) and personal trainer Lisa Sanchez-Sullivan are thrilled to be a part of the wellness team for Adam Cruthirds’, his mom Connie & his sister Skylar. November 2019 seems like the month of Adam and Adam’s Army in their continued fundraising efforts to raise one million dollars for St. Jude. We have been so inspired by Adam’s battle and success beating cancer and we’re not the only ones inspired by his story.

Two magazines in the month of November 2019 out at the same time Memphis Health and Fitness & St. Jude’s Inspire features our trainer Lisa and client Adam. It just makes our heart sing to be making a different in the lives of the Cruthird’s family. Adam was diagnosed Acute Lymphoblastic Leukemia in July 2014 and now is a cancer survivor.

During Adam’s cancer treatments we would often have clients that late cancelled, came in dragging or complaining that they didn’t feel like working out and as with our usual and unique style/flare of customer service to Energy Fitness (lol) we would say things like “We can’t hear it as our client with cancer makes it happens and so can you, Suck it up as you’re not going through chemotherapy like Adam, Oh come on.. we have a client that endures needles in his body everyday for cancer treatment and he still comes to workouts”!

Working out and eating right from the stress of treatments was hard on Mama bear Connie (Adam’s mom) also and she was so honest about how much it affected her and how she now has recovered herself from the stress of trauma of it all. In the Memphis Health & Fitness article I love these words that the writer, Connie and Lisa share:  “As a family, the Cruthirds’ prioritize overall wellness. For Adam’s mother, Connie, the stress of having a child in treatment led to overeating and extreme fatigue. However, in the last year of Adam’s treatment, she found her way back to health and has lost 100 pounds.” “As he’s grown over the years,

I’ve seen him become  more mindful and aware of his overall health, not just getting his physical strength back,” says Lisa.

Connie is an inspiration herself. Her lifelong battle with eating disorder was out of control during the worst of the Adam’s treatments and currently she has tamed the beast of the mind to help make better choices for her body, mind and spirit. She does life coaching and writing professionally. Connie often shares with us and other clients statements about her path/journey to weight loss and the mental battle with food. We all have struggles and work through them differently. Check out her coaching site here or how to hire her services: Connie Cruthirds…coach, writer, creative.

Skylar (Adam’s sister and Connie’s daughter) is a quiet force behind the scenes helping him to raise money for St. Jude as well as being an amazing and supportive sister and daughter. To see how this family interacts and are supportive of each other through such difficult health circumstances really is touching.

Pick up your issues today at new stands where available or click here to see digital copy of Memphis Health and Fitness Magazine – Nov. 2019.

A few photos along the way…

We were so excited to find & provide Adam a custom blend protein shake without a specific type of ingredient present in most all shake powders. It helped him to build muscle and nutritionally support his workouts.

 

 

 

 

St. Jude Inspire Magazine (1st issue ever !) Fall 2019
(cover and 21-23 – a two page spread)

 

 

 

 

 

 

 

 

 

 

 

 

Lisa’s Bio should you be inspired to hire her or Energy Fitness
as your personal trainer or nutrition coach.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 25, 2019

Are you getting the most out of your strength training workouts? Can you take any shortcuts and still get results? If you are reading this and not working out at all then the answer is a resounding no of course. What if you could get stronger, lift heavier and build more muscle faster?

Personal training our clients at Energy Fitness downtown Memphis for over 17 years we have really learned to teach good form and movement. Each person’s body is so different in either range of motion, body awareness, fitness level, injury management, discomfort level in muscle burning as well as personality so this topic or type of training will determine which exercises may be best for  you.

Let’s talk about slowing down what people think traditionally as the second phase of a movement. This is the eccentric/negative/lengthening of the muscle fibers which is opposite of muscle contraction.

This post is about going SLOW on the eccentric phase only which is moving faster to get into position/concentric phase and execute the lengthening /eccentric phase for 6-10 seconds. Think the down movement on a bicep curl for going slow. I’m not suggesting you do eccentric only training, though. I’m suggesting you take advantage of your body’s potential to handle more weight while still doing the full movement.

Beware! 

Now…anything truly worth the work will require mental effort and focus. If you are wanting to be mindless in the gym, blow off steam  and not be on a program to get results then by all means do it! For those interested in pursuing a transformed and stronger body listen up.

 

 

 

 

Slow eccentric movements I find to create an intense muscle burning sensation, create more soreness, can be mentally taxing and boring at times.

How you might feel during eccentric training for some muscle groups.  If you can get through those pesky side effects of slow eccentric training you may find that the results produced are remarkable. Oh..by the way don’t forget to BREATHE!

Why so slow it down? 

  • In the lengthening/eccentric phase also known as the negative that studies have shown that you can tolerate 1.75 times more weight than you can concentrically (examples: lowering bar on bench press, lowering dumbbell on bicep curl, lowering yourself into a squat). If you emphasize the eccentric portion of your lifts, then you’re certain to increase muscle growth. Guess what more muscle growth is going to get you?That’s right, more strength and that means greater potential for hypertrophy (which is always a bonus) and greater potential to develop power.
  • Some lifts you will have to have a spotter or use lifting aids such as elastic bands, chains or eccentric hooks. Emphasizing the lowering portion of your lift while still doing the full lift will lead to even greater muscle growth and in turn strength, power and connective tissue development.
  • The stronger your connective tissue (ligaments and tendons), the greater your immunity to injury.
  • This one is hard to believe, but there has been a ton of research to show eccentric training actually increases your flexibility. No way, right? Here’s how it works. The negative portion of the lift causes growth of your muscle fibers, which increases the length of your muscles by increasing the sarcomeres in series within the muscle. Point in case…client just had knee pain and went to doctor and verdict was tight hamstring in which he prescribed for us to work on eccentric exercises.
  • more potential there is for greater power development which means explosive movement.  great way to ensure you remain explosive is to super set your heavy negatives with something fast. Here are two examples:
    1. Heavy eccentric squat with low rep box jumps (hold on if necessary as this can be a high injury exercise).
    2. Heavy eccentric bench press with low rep explosive push ups or med ball tosses (spotter advised)
  • Here’s a great article from West Point in which you can see they advise negative exercises when someone isn’t strong enough to perform typical exercise: https://westpoint.edu/sites/default/files/inline-images/military/department_of_physical_education/Cadet%2520Candidate%2520Fitness%2520Improvement%2520Program%2520Movement%2520Standards.pdf


Summary

6 benefits of eccentric reps:
  • Strength is Important For Everything. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. …
  • Greater Muscle Damage. …
  • Stronger Connective Tissue. …
  • You Use Less Energy. …
  • Greater Flexibility. …
  • Greater Power.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 20, 2019

Calling exercises Moves sounds so much better doesn’t it? We all just need to move better and sometimes it takes simple out of the box thinking to see if your body functions well and can recruit the right muscles for the task at hand. Our clients at Energy Fitness personal training studio downtown Memphis get lots of different exercises thrown at them so there is dimension in their programs as well as injury prevention or injury management.

I have included 3 Moves and depending on your body mechanics/if you have an anterior or posterior tilt in your pelvis it will be either easy or difficult for you. You should be “hinging at hip”. I watch myself back on the videos and I see that I need to be sitting up straighter for Q12 & Q13 because as you can see I am cheating a little by moving my upper body due to tight chest muscles and weak serratus anterior muscles (the muscles that help to hold your shoulder blades into their pockets for good posture). Not hard enough for you? Try to do with your back and butt touching a wall.

How many reps & sets? Try to 10-20 reps for each side for 1-3 sets (3 sets is king!). Be sure to be mindful of how you are breathing and that you are engaging/flexing your abs/core before initiating the movement. It’s also not always just about the reps. Mix it up and do an isometric hold at the top or the hardest range of the motion for you for say 3 seconds.

The movement Q12 was especially hard when I had to hold at the top in a yoga class for 1 full minute while doing fire breath….torture.

Now watch and slow down your movement on the below exercise(s). Use muscle, hip hinge and pelvic tilt to perform this movement well. Be aware of where your body is in space so you can get better and move better.

AC80 below aka Windshield wipers is a tough one for most people as the ability of separating your upper quarter from your lower quarter can prove difficult because of tight posture muscles from sitting or poor posture as well as in the modern age we aren’t throwing bails of hay for a twist or picking veggies and putting in the basket. You may find that you move well to one side and not to the other. This is very common and should be noted so you can work on it. If you find that you feel a pinch when going in one direction with the legs then you may have too much flexibility in that side and need to back off and do a one-legged wiper modification (aka: 1 leg IT band crossover). Regardless of if you do the 2-legged wiper or 1-legged try and focus on both keeping your shoulders down and bringing your legs (or knees if your hamstrings are super tight) to your armpits.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 9, 2019

As a growing trend for several years the CBD market has seen tremendous growth and has cranked out oils, lotions, potions, drinks and pills with what I consider a lack of scientific proven evidence of their benefits or research getting to the masses. Like anything you can’t just rely on marketing or media to provide you education or form your opinion. You have to look at research as well as look to professionals that aim to help keep you informed.
I’m all about research and when our Metagenics Sales Rep set up a check in meeting with me to go over one of their newest products which included Broad Spectrum Hemp Oil my ears and eyebrows perked up wanting him to share the science. He shared the info I’m passing along in this post as well as suggested I taste the oil so I can know what it tastes like (very earthy). He also shared the purity testing documentation they provide with their products. Thanks Curtis!
Think of it like this….CDB is here to stay: Do or did you jump on every bandwagon that is out there or are you your own unique person and pick what resonates with you? drinking, dipping, smoking, vaping, tattoos, caffeine, painkillers, aspirin, nettiepot, raybans, izod shirts, piercings, SUV vehicle, jelly shoes, swatches or parachute pants (it’s an 80’s thing).

Just because the masses seem like they are doing it
doesn’t make it the right choice for YOU!
Here’s the Science so you can decide for yourself along with of course the disclaimer of checking with your Physican.

The Endocannabinoid System Video Animation from Metagenics Institute on Vimeo.

So I don’t bore you I am sandwiching the solutions between the science.

Potential clinical interventions for supporting ECS function

Upregulation (the process of increasing the response to a stimulus specifically) of ECS
  • Complementary and alternative medicine Lifestyle modifications (changing habits is a big one)
  • Nutritional bioactives such as prebiotics (yogurt, keifer, sauerkraut) and probiotics
  • Herbal remedies
  • Hemp Oil

 

In hemp oil extracts, the synergies between various phytocannabinoids and terpenes provide therapeutic support for endocannabinoid system function. That’s why Metagenics broad-spectrum formula combines an array of both—for a wide range of benefits with wellness in mind.

  • Meditation
  • Yoga – Energy Fitness a Wednesday 5:15 am class
  • Acupuncture
  • Massage – Energy Fitness provides this service
  • Spinal manipulation
  • Diet – Energy Fitness provides Nutrition Coaching as a Service 
  • Exercise – Energy Fitness provides personal training services
  • Weight control
  • Reduced exposure to EDCs
More Science…(taken directly from the seismic LiveSend pdf from my Metagenics rep he provided from Metagenics Institute).
Two important scenarios, stress response and immune response, are described below to illustrate how the ECS adapts swiftly to challenging conditions.
Stress response: The ECS is both a regulator and a target of stress-induced activation of the hypothalamic-pituitary-adrenal (HPA) axis. Under steady-state conditions the ECS constrains HPA axis activity, while exposure to stress induces changes in functional roles of endocannabinoid signaling.
Specifically, exposure to stress reduces AEA levels and increases 2-AG levels. The reduction in AEA signaling contributes to the activation of the HPA axis (The HPA axis is a term used to represent the interaction between the hypothalamus, pituitary gland, and adrenal glands; it plays an important role in the stress response) and manifestation of anxiety behavior, while the increase in 2-AG contributes to termination of the HPA axis activity and drives habituation of the stress response. Additionally, exposure to chronic stress causes a downregulation ( the process of reducing or suppressing a response to a stimulus specifically) or loss of CB1 receptors.
Therefore, impairment in the ECS may correlate with dysregulated stress-related behaviors like anxiety and depression, and elevating endocannabinoid signaling can modulate the stress response.
Immune response: Cannabinoid receptors, primarily CB2, and circulating endocannabinoids are extensively involved in regulating immune and inflammatory responses.
Endocannabinoids mediate the inflammatory response by a) regulating cytokines at different steps throughout the inflammatory response (e.g., AEA suppresses proinflammatory cytokines and enhances anti-inflammatory cytokines in both innate and adaptive immune responses mostly via CB2 binding); b) suppressing immune cell activation, proliferation and migration, and the activation of immune cell apoptosis.
The crosstalk between the immune system and ECS is tightly regulated, and a dysregulation in this crosstalk has potential to negatively influence the body’s immune response.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 


October 2, 2019

When embarking on a weight loss journey many people often find themselves happy they are losing the weight but a little nervous and thinking about how to improve their new outer layer. Wanting to avoid loose or saggy skin or decrease the new appearance of lines or wrinkles can be a stressful and needs a solution. What can you do naturally to help your new image so your self-confidence can return or increase? This blog post is a contribution of Energy Fitness’ Downtown Memphis massage therapist Mae Jensen. The bodywork services she provides such as massage, facials, detox body wraps, cupping, kt taping and all natural spray tanning all lend to having the client move well and help the client to head in the direction of optimal heal. This is also in the core of our mission for the personal training side of Energy Fitness.

Who better than our licensed massage therapist with education and training in essential oils and ayurvedic medicine to help you with your largest organ (your skin)! This post discusses essential oils and dry brushing.

How to Tighten Skin With Dry Brushing

Dry brushing stimulates the nervous and lymphatic systems and the oil and hormonal glands in your body while relieving stress on your  kidneys. As blood flow increases and toxins release, your skin will firm.

You will need dry skin brush(s), soft towel and olive oil, almond oil or coconut oil.

 

Dry brush your entire body before you shower. Brush bottom up or top down with long, smooth strokes directed towards the heart. The process releases toxins and removes dead skin, which you can wash off in the shower.

Brush you skin in the morning. Toxins tend to accumulate during the night, and dry brushing will improve your energy and overall well-being during the day. Brushing your entire body will take about 15 minutes and should be done once daily. An additional daily dry brushing can focus on areas of the skin that need firming.

Follow your skin brushing with hot and cold cycles of water which stimulates the skin and blood circulation. At the end of your shower, turn the water to hot, but not so hot that you burn. Allow it to cover your body for a few seconds. Then turn the water on cold for a few seconds. Then turn the water on cold for a few seconds. Repeat 3 cycles.

Use a soft towel and dry your skin thoroughly after bathing. Apply a natural oil to your skin. To firm your skin, the best choices are olive oil, almond oil or coconut oil.

To tighten skin, you will have to keep a regular dry brushing routing for at least 5 months.

Image result for pictures of essential oils now sports With so many oils on the market today how would you ever know where to start? Here’s our recommendations below. It is important to choose 100% pure essential oils, free of adulterants and additives. It is also advisable to opt for certified organic essentials oils. Energy Fitness carries several supplements from Now Sports and a few body products in our small onsite pro-shop because we know, like and trust this vendor.

6 Essential Oils for Loose Skin After Weight Loss

  1. Jasmine Oil

Like many other essential oils, jasmine oil is known to promote blood circulation thereby helping your skin regenerate cells. With new skin cells, your body can then hydrate skin, providing it with more elasticity and decreasing the appearance of scars and wrinkles.

  1. Lavender Oil

Lavender is well known for its’ antibacterial properties. As such, this essential oil can work to tone and rejuvenate the skin. Plus, it smells delightful and has a range of other uses, including stress relief and aiding in sleep. To tighten skin, use Lavender Essential Oil by Sun Essentials with rosehip seed oil for a powerhouse skin treatment.

  1. Geranium oil

Geranium oil is one of the best essential oils for repairing collagen and therefore increasing your skin’s elasticity. That, of course, results in the reduction of wrinkles and stretch marks. In addition, this particular oil supplies extra nourishment to the skin to give you a glowing appearance. A few drops of NOW Foods Geranium Essential Oil mixed with Art Naturals Moroccan Argan Oil makes a lovely facial application.

  1. Myrrh Oil

Myrrh oil isn’t just a part of the annual Christmas play. This oil can help improve skin flexibility by oxygenating body tissues. It also moisturizes the skin. Together, these properties treat chapped skin and decrease the appearance of wrinkles. Mix Healing Solutions Myrrh Essential Oil with NOW Food Avocado Oil and apply to your skin regularly.

  1. Frankincense Oil

This small molecular structure of frankincense oil allowing it to work wonders on the ski. By penetrating your bodily structure, it protects skin cells while encouraging the growth of new ells. It also keeps the skin oxygenated, which in turn improves elasticity. For these reasons, frankincense is a great oil for tightening skin, especially around the eye area. Pair the Majestic Pure Frankincense Essential Oil with Viva Naturals Organic Extra Virgin Olive Oil for a DIY skin care treatment.

  1. Neroli Oil

Many experts agree that neroli oil is the best for tightening skin. That’s because it contains citral, a chemical known to regenerate skin cells. In addition, neroli oil helps to improve skin resilience, giving it awesome anti=aging properties. Mix Gya Labs Neroli Essential Oil with harmonizing Grapeseed Skin Care Oil and apply to your skin liberally.

Here’s another option, in which we can help you onsite: (the take home contour cream is a great follow up to the detox body wrap-we sell small containers for $5 in our small pro-shop).

Image may contain: one or more people

M’Lis our detox body wraps company vendor posted this so we grabbed it as it’s yet another option to show you for tightening loose skin. “Our award-winning, scientifically developed Contour #BodyWrap has been helping thousands of people reduce the appearance of loose skin and cellulite for over 35 years. This incredible #SkinTransformation shows us an example of what ONE wrap can do!
????? ??? ??????? ?? ???? ??? ?? ??????? ?? ??? ????? ??? ??? ???: EnergyFitness M’Lis Contour Body Wraps
Results picture by #Mlis #Contour Specialist, Pearl Skin Studio(in Las Vegas).

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


September 26, 2019

Oh goodness, something else to worry about. Mold in coffee beans, mold in my dishwasher, mold spores in the environment seasonally. A client of Energy Fitness personal training studio in Downtown Memphis recently told me that coffee has mold. She then went a step further and she informed me of the health benefits of coffee enemas and how you should only use mold free coffee, distilled or filtered water, etc.. This is one health kick I cannot get behind pun intended! It did inspire me to research mold in coffee and see what’s up.

Once I started researching it I realized there is too much information out there for me to condense, read through and put in a simple blog post so this post is merely to get you thinking and inspire you to make the switch mold free coffee or quit altogether. My body despises caffeine so at least it’s one less thing for me to worry about or change my habits.

Mold & mycotoxins: What’s the difference?

Molds and mycotoxins are not the same thing, but rather mycotoxins can be produced by certain molds. In other words, these fungi will not produce mycotoxins unless it’s the right variety of mold, coffee moisture levels become too high and conditions in roastery warehouses are welcoming as well as your own coffee pot. One of the realities of the coffee trade is that there is usually some amount of mold spores on green coffee before it is roasted. Of course, roasting often but not always kills mold and its spores. Ridding the coffee beans of mycotoxins which have developed during improper storage of the beans is not so easy.

Fungi are able to grow on almost any surface, especially if the environment is warm and wet.  Inner wall materials of buildings, wall paper, fiber glass insulation, ceiling tiles, and gypsum support are all good surfaces for fungi to colonize.  These fungi then release mycotoxins into the environment causing symptoms of many different chronic diseases.  Unlike other fungal toxins, such as mushroom poison, mycotoxins are toxic secondary metabolites produced by mold, and we can additionally unintentionally ingest them in food. Diseases and symptoms linked to mycotoxin exposure include fever, pneumonia-like symptoms, heart disease, rheumatic disease, asthma, sinusitis, cancer, memory loss, vision loss, chronic fatigue, skin rashes, depression, ADHD, anxiety, and liver damage.

The US has Cranky & Moldy Mycotoxin Grapeno standards for coffee. For business reasons, it is convenient to dismiss OTA or other mold toxins as non-issues in coffee, especially in the US. That would be foolish, especially in light of the recent Bulletproof podcast with Dan Cox, a coffee expert regularly cited on CNN, with 30 years in the field. The OTA problem in coffee has been known for a while. A 1989 study [13] says that 58% of beans are contaminated.  Six years later, another study [14] found that 52% of samples were contaminated. The International Journal of Food and Chemistry Toxicology concluded “regular coffee consumption may contribute to exposure of humans to OTA.” More recently, this study [15] of Brazilian coffee found “Practically all samples (91.7%) were contaminated with moulds.” 83.3% of samples contained Aspergillus niger, a major toxin former, yet all of was “good enough” for European standards. cited: https://blog.daveasprey.com/one-ugly-mug-the-science-behind-just-one-mold-toxin-in-your-coffee/ (pic source: bulletproof website)

Have heard of Dan Cox? Apparently Dan’s a big deal in the coffee industry. He received the Lifetime Achievement Award from the Specialty Coffee Association in 2012. Here’s a Podcast with Dan Cox and Dave Asprey (founder of Bullet Proof Coffee): caffeine, Coffee & Mycotoxins

Here’s a urine test for mold: https://www.greatplainslaboratory.com/gpl-blog-source/2017/8/10/a-brand-new-urine-test-for-mycotoxin-exposure

My client shared with me that she knows of two brands for mold free coffee. There may not be that many available, just do your own research.

Mold Free Coffee Brands:

Brewing it at home and getting a bitter taste? Mold can take bitter…uggggh! Consider disposable filters as that wet environment may be lurking unseen mold in the depths of your machine.

Purity Coffee: https://puritycoffee.com/lab-results/
Bullet Proof Coffee

May you be the best researcher of what goes into or own your own body!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY OR ROCK TAPE & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping.