acsm tonya tittle greenville sc

November 24, 2021

Did you eat too much or too much of the “not great for your health” foods. Let’s not even call some of the food you ate actually food. If it were food you could have correctly said and spelled the ingredients on the label. You did it so get back on the wagon before it goes off into a ditch and down a valley. You have 4 weeks to tighten up before the Christmas Holiday. If you spend time lamenting and feeling guilt then you are missing out on the present in which you can do something about NOW. It takes 3 days for cellular turnover in your gut and 30 days for your skin.

Take this plan and run with it…..

  • Get a greens power to get back to being less acidic in your gut. I like spirulina or a blend of greens. I steer away from broccoli as who wants gas in their gut when trying to clear it out. Try twice a day for 3 days then once a day as a regular part of your diet plan.
  • Add this greens power to your morning protein shake regime or add with water and suck it down. For the health of it! You play you gotta pay. Your skin will thank you.
  • Walk or exercise at least 5-6 days per week. Shoot for 10 k steps, it really does make a difference.
  • Make some of these exercise days intervals to up that metabolism. Try twice a week totaling 20 minutes of intervals at 75-85% effort (including rest). Example: stationary bike 5 min warm up then 10 one minute sprints with RPM 90-125 with rest 30 sec in between then 5 minutes of 20 sec fast and 20 slow until you total 20 min. Clock will actually say 25 min post workout unless you have time and motivating to do cooling down for 5 minutes.
  • Water – drink half your bodyweight in ounces plus 5 ounces for every 15 min. exercise
  • Try some relaxing teas before bed and some decaf or green teas during the day.
  • Try a detox either from Metagenics or M’Lis (our second favorite).

Here’s the links to Detox Kit Options:

1st choice: Metagenics 10 day Cleanse (Nov. 24-Dec. 1 get 30% off Try this code BFCM30 for Metagenics products)

Second choice:  M’Lis Total Body Cleanse

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. Framing from top of rooms to ceiling actually had to happen this week as well as finishing the wall between the landlords space and our space as well as framing inside for the 2 windows to be on the front of the building. Still figuring out where boxing bag will hang. It’s coming together albeit slower than I want but I am keeping patient as it will be awesome. Meanwhile I am spreading the word in town to new people I meet, like when I got my booster Covid shot.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training

 

 


October 23, 2021

A cycling race that took place yesterday, here in my new town of Travelers Rest, South Carolina called Hincapie Grand Fondo Series was a sight to behold. The ride consisted of 15 miles, 50 miles or 80 miles of amazing views of the Blue Ridge Mountains. With the longest rides comes punishing climbs totaling over 4000 feet in elevation. It was kind of weird for 35 years of participating in races to be a spectator at an event. I went to check the event out.  I passed out some rack cards and met new people. Almost 20 years ago in Memphis I had to hang brochures door to door in South Bluffs and my neighborhood Harbor Town and now I have to let people know Energy Fitness relocated to the area and to hire us as their personal trainer, nutrition coach or massage therapist.

Famous retired professional cyclist George Hincapie lives in Travelers Rest, SC is the race director, Hincapie Sports store owner (located downtown Greenville, SC) and owner of award winning destination boutique Hotel Domestique #hotel_domestique. Yesterday, Saturday, October 23rd, 2021 was the 10th year of the ride series. I stood at the starting line and watched for 21 minutes as the mass of 2600 cyclists took to the road (their largest participation to date). Competitive, professional, recreational and all in between came to ride the courses that George used for training for the Tour de France during the years 1994-2012. He was a Domestique on Lance Armstrong’s team as well as a key domestique in several other winning Tour de France teams and many other winning titles to his name. Check out my pics of a few athlete celebs at the starting line (pics below) George Hincapie, Lance Armstrong, Victor Hugo Pena, Santiago Botero & football player Deangelo Williams.

Stretches at the bottom of this post are great for everyday
as well as several other sports & post race recovery. 

As you know from many of my blog posts that being your best self includes CONSISTENT self-care. What you do before, during and post exercise is all part of your regime. Just like post workout nutrition is part of the workout. Having a consistent self-care and recovery routine is otherwise known as a plan to succeed and help you be injury free.

Including all my training and cross-training involved in being a high school and collegiate athlete in cross country & track and multi-sport athlete, I can relate to the hard core and recreational athletes to offer professional fitness coaching, tips and tricks for success. Having done a half-iron man triathlon, 62 mile ride, marathon, 32 mile kayak race and many other endurance events for about 35 years I know how getting those miles & time in on each mode of training is imperative. Skipping out on stretching is just not worth getting an injury over, nor is ignoring “bad” pain and just pushing through it.

Getting miles in the saddle on a bike puts a lot of tension on your hip flexors and posture. Did you know that the upright bike works your quads and calves mostly while a recumbent bike (where you have a back rest) works your hamstrings and glutes. That’s why recumbent cyclists can go further with less leg fatigue. Those glutes are large work horses. A proper bike fitting is key to good efficiency as well.

You just can’t just go full boar and never stretch properly. Each sport has it’s own muscle imbalances it creates which is why a program that includes cross training, resistance training and specific flexibility movements. Of course addressing any functional imbalances via a functional movement test is the true assessment for targeting the right muscles & joints to stretch and strengthen. Many cyclists have crazy tight hip flexors which can lead to low back pain.

Hold a stretch for 30 seconds up to 3-5 minutes for optimal results. It can be done everyday and just about anywhere. Stretching is the hardest component of fitness to have people start and keep doing as it’s just not comfortable at first and down right painful to the joints and some muscles at times. It is the fastest to improve as improvement can occur in as little as one session up to a few days, weeks or months for those that have avoided it like the plague.

Here are a few stretches to keep in your library:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Celebrity Athlete sightings, vendors
and a neighbor/biz owner in TR:

 

Energy Fitness studio in Travelers Rest, SC (relocated town) is under construction in hopes of being open again before years end 2021. Since you can’t see us onsite yet….find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

Deangelo Williams (played at University of Memphis then Carolina Panthers) if I would have known this I would have told him I just moved from Memphis! #deangelowilliams

Greg & Lance. Maybe you can name the others.

#georgehincapie #lancearmstrong #hoteldomestique #domestiquesports

 

 

 

www.thespeedhound.com

compression leg massage sleeves

(far left pic)

Amp Human (www.amphuman.com) Grabbed a sample of electrolytes to try. Booth vendor said Lance Armstrong is a big supporter and customer)

Also grabbed a card for www.suprabars.com 

Brady Gilbert (neighbor & fellow biz owner) Call Brady (Computer Services owner, downtown Travelers Rest)

 

 

 

 

 

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

 


June 5, 2021

I made a video a while back and thought I would use for this blog post along with some supplement suggestions for those of you that struggle with sleep. Not getting enough sleep is a chronic issue so many people have. We all need to be protecting our sleep like a guard dog protects a property. If you aren’t starting the day refreshed then a snowball effect can occur that can make us reach for caffeine, sugar, fattening food or alcohol which can further decay good sleep habits.

I decided to cave and take a supplement as I would just get up and pee 3-4 times per night which absolutely can make you feel less rested. I always am amazed and a bit jealous when I meet people that don’t get up at all during the night to urinate. Lucky!

I have multiple ways to check the quality of my sleep. The sleep number bed and my Garmin watch are great at stats. The stats don’t always line up, but I don’t get to fixated on them. I just make sure to be circling the bed near 8:30 if my goal is to rise at 4:40 am to start workouts at 5 for weight training days. Why so early? Excuses and obligations come faster when workouts are delayed in the day.

 

Here are a few supplements that clients like, that you may want to check out from Metagenics.
https://efitness.metagenics.com/metarelax https://efitness.metagenics.com/benesom
https://efitness.metagenics.com/myocalm

 

 

Protect Your Slumber!


Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


May 29, 2021

Don’t think you have the head forward posture? Ask a friend or family member to catch you sitting at your desk or on your phone sometime when you least expect it and take a picture of you. I know during fitness assessments we take pictures against a posture grid when onsite and this is where you can really tell how much an individual’s neck juts forward. You might be able to take a picture of yourself in the mirror standing sideways but likely you will be self correcting.

When looking at reducing pain in one area of the body it’s of course important to look at the body as a whole and any compensatory patterns. Often times when people have weak or painful shoulder muscles they may not lift objects properly and overtime this can erode away the ligaments or muscle caused from grinding against bony structures in the body.

The stretch below may not be fun or sexy but who cares, try it anyway. Create some triggers to make you remember to do them. Maybe when you first sit down to read, type or even sewing and each time you take a break and return.

Results will pay off big and create a more aligned and confident looking posture.

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.