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by TonyaTittle
November 12, 2021
Blog

ICKY…Impatience Can Kill You. This Applies To Many Things

My husband has this little saying that he passed on to me and the kids. Have you heard of the acronym? ICKY (Impatience can kill you). Mark’s dad told it to him and we are blessed to have it passed on to us for many reasons. If it doesn’t kill you then it could at least hinder or mame you.

ICKY can be applied to numerous situations but the overall looming concept is to be present. Being present in the situation allows you the wisdom and foresight to make better choices.

Here are a few situations that come to mind and then of course down the list I turn it to health and wellness of course, what did you think this post would lead to.

  • Waiting for the right time to pull out into an intersection in a car or cross over during a run, walk or cycle.
  • Not being aware of your surroundings in a new town and find yourself in a bad part of town.
  • Doing things to fast (like chopping vegetables) and cut yourself.
  • Using hand tools or power tools without safety equipment.
  • Taking shortcuts that lead to lazy man works double or gets hurt

and here comes the part where I tie ICKY into health and wellness……………….Think of wellness choices like change that adds up. A penny, dime and quarter here and there aren’t much but over time it can add up like my husband and late fathers large coin holders.

  • the added choices over the years of no sunblock
  • the added choices of choosing nights out drinking alcohol instead
  • sleep deprivation over a good show or night out
  • passing on exercise because you don’t feel like it
  • cycling without a helmet (“nothing will happen to me”..thought process)
  • not drinking enough water or too much water you dilute your sodium stores
  • nightly sugar “treat yo-self” self medication
  • choosing pain pills over alternative options
  • not lifting weights and it’s time to move furniture..you either can’t or get hurt in process
  • hurting an elbow during foosball because lack of warm up or flexibility in joints and muscles (actual client story)
  • not going to doctor(s) for routine check ups…can lead to delayed and untreated illnesses and issues
  • not being productive enough at work because you skip workouts and fuel with caffeine or sugar
  • too lazy to make or have breakfast which leads to poor food choices that stack up over time
  • too many carbs which make you sleepy and less productive at work leading to costly mistakes because you were foggy brained.
  • not taking a multi-vitamin (you need more than your mediocre diet provides)
  • not forcing your kids to eat fruits and vegetables which leads to either childhood obesity or adult struggles as habits have set in.
  • choosing tv, social media or shopping over building relationships with friends or family. Depression can set in with lack of emotional support which can lead to a whole down spiral of poor choices.
  • stress and not managing it or asking for help when needed

This list can go on and on. I’m sure you have some to add to this list as well.

Bottom line, STOP, Be Present and work on Patience (“it’s a virtue”) so you can live your best life!

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.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. This week I marked with red x where we need dedicated 120 volt outlets for 2 treadmills and elliptical. Also scoped out where reinforcements go for walls in stretching area where we will install a ballet barre for stretching, holding onto for balance and strength exercises. Still figuring out where boxing bag will hang. Of course I scoped out the best area for light where filming exercise videos, pictures and continued service of virtual personal training for my clients now and when new ones travel but want to keep accountable with their personal training sessions. It’s coming together.
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

CONTINUE READING
by TonyaTittle
October 28, 2021
Blog

Chase These 2 Triceps Exercises For Burn & Tone

Don’t the majority of us workout for the physical results you see in the mirror. In this often superficial world, let’s face it, that can be a real motivating factor in keeping you consistent with your workouts and amount of effort you put forth. Form is key, so no sacrificing form when I talk about super sets aka chasing. Now, maybe you are more familiar with the word chase in the form of running after someone or chasing a shot of alcohol with wine or beer. That’s not the kind we are talking about. In fact the more of the drinking you do the less your muscles may show. Totally not worth back-stepping when you put all that effort into your workouts. Maybe you are laughing as you are reading this as maybe for you there are no workouts at this time or you are just showing up and doing the same exercises and intensity each week and wonder why you aren’t getting results.

Seeing tone in your arms can make you feel more confident to wear tighter clothes, sleeveless or even shirtless for swim time or wild nights.

These two triceps exercises are a great way to introduce you to supersets. Simply go from one exercise to the other without taking a break. I do mean NO break. Get right to it. Have it set up and ready to go.

Tricep French Press with 2 Dumbbells. Hinge at the elbows! Try aiming for one end of the dumbbells to lightly graze the top of your shoulder. Keep the elbows in. Keep the weight light at first for good form. You can do one arm at a time or be efficient and do double. Aim for 12-15 reps or if you are going heavy then 8-10 reps. 3 sets are best. Do legs or core not involving the arms in between the paired exercises. A rest between the sets could be 1-3 minutes depending on your goals and supplement regimen (meaning if you use the right kind of amino acids to keep away fatigue and help you recover faster).

 

 

 

 

 

 

Tricep Dips

Full with legs straight.

Keep elbows in!

Do as many as you can or at least 15-20 reps.

 

 

Here’s a bent leg version with or without a weight plate or medicine ball in your lap for added resistance. If using a weight, go for as many as you can – ditch the weight and keep going.

 

Do a little Tricep overhead 5-10 second stretch post each superset or give it a quick self massage to help flush out the burn of the lactic acid.

HAPPY TONING / LIFTING / RESISTANCE TRAINING

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.

CONTINUE READING
by TonyaTittle
October 6, 2021
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Blog

2 Easy & Effective Hamstring Exercises

Let’s face it, working the back of the legs with that darn leg curl machine at the gym or deadlifts aren’t most individual’s favorite exercises. Okay, maybe I’m projecting a bit. I do know that lots of clients over the years have disdain for both of the above mentioned exercises. This post is delivering to you 2 other exercises that likely aren’t going to tweak your back and ones that you can work on at either the gym, your home or on the road.

Equipment needed: mat, stability ball

This is called a 1 legged ball hamstring curl. Tip: If you get a cramp in your hamstring then you are not tucking (posterior tilting) your pelvis.  This on the floor without the ball and just holding 1 one leg bridge in and of itself is a functional movement test to see if you know how to initiate your glutes (fire your glutes). Because everyone has different body alignment you may need to either keep the toe pointed (plantar flexion) or keep toe towards your chin (dorsiflexion). The difference could be as simple as a nerve glide or floss with that toe action for both stretches and exercises. Okay, so I might be getting a little in the weeds with my anatomical descriptors. Just check out the pictures below and try for yourself. If you can’t do the 1 leg version, then build up to it. This can be done with both legs for start and finish of exercise or use both legs to bring ball to your butt and then lift one leg off and slowly roll the ball out. When you get to an extended leg place the non working leg back on the ball to bring back to your butt. These would be called 1 leg negative ball curls and can help you get strong enough to do a complete full range of motion rep. Try anywhere from 1 to 3 sets and 10-15 reps. These can be done 2-3 times per week with a day in between. Getting to easy? Place a dumbbell or kettlebell on your hip of the working leg.

 

 

 

 

 

 

Those with bad knees may have trouble with the second exercise. Maybe you can create some kind of doughnut style layout with a towel or foam to give the knees more cushion or try on a couch, bed or knee pads. Just trying to eliminate excuses as you know that’s what personal trainers do!

These are hamstring rocks with a weight plate on your feet. Some clients are so inflexible in the front part of their ankles that cramping can occur here before exercise is even begun. You can also have someone stand on your feet or prop them under a sturdy piece of furniture. The goal is to gently rock the body forward at the knees. You can see from the picture that even though I knew my picture was taken for this exercise my pelvis is an an anterior tilt (from years of running). You too, may have to avoid your hips wanting to sway forward and backwards as the pivot point. The goal is to keep your spine in line with your knees and hips (pelvis). Go for 20 reps for 1-3 sets. To make it more challenging you can hold a weight plate, dumbbell or hold onto a resistant band in front of you anchored to a door or alternative.

 

 

 

 

 

 

 

 

Just a piece of advice, the first time you do these you may indeed feel a very targeted soreness right in the belly of the hamstring. This is a sign you are working the right muscle and it may be sore for several days. Try self massage, foam rollers, trigger point balls or massage therapy to work it out as well as stretching.

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

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

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

CONTINUE READING
by TonyaTittle
September 30, 2021
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Blog

Metagenics Product For Ketosis…Get Rid of Those Headaches & Fatigue

So I’m not a fan of keto for all. I know there are a group of people that this method of diet works for them. It does not work for me as my 23 and me report says that with my genetics I gain weight on a high fat diet. There are so many different fads that come and go.

Eating mindful and with smart balanced nutrition is the best way as you are listening to your body’s cues.
Think, Eat for my body not my tongue or emotions. Easier said than done for most people.

For those that want to try or are already doing Keto then you know if you don’t have the proper amount of sodium you get headaches, foggy brain and fatigue. I have suggested that our clients trying this make sure to either try a broth or take sodium Caps (S-caps).

Metagenics, a company Energy Fitness has used as a vendor for over 6 years has a product that I find interesting. I haven’t tried it. Looking at the ingredients the sodium content can help you get sodium stores balanced. In fact, it even states on container “Induces acute Ketosits within 15 minutes.” What? That’s a big claim. Of course you can’t go binge on pizza, beer or doughnuts and then take it silly!

Check it out! https://efitness.metagenics.com/exogenous-ketone-salts

Think of it as part of your grocery budget as for 14 servings in a container at $65 +tx that’s $4.64 a serving. Reorder and save 10%. Less than a glass of wine or beer out. It’s all relative!

This product is non-GMO, gluten-free, and vegetarian.

Warning: Take only as directed under the direction of a licensed healthcare practitioner. Not for use in patients with severe or chronic kidney disease, hypothyroidism, hyperparathyroidism, hyper or hypophosphatemia.

Caution: Not to be taken if pregnant or nursing. If taking medications, consult your healthcare practitioner before use. Each serving provides 1,740 mg of sodium. Do not exceed one serving per day. Keep out of the reach of children.

See other product details on the web link above or by clicking on image.

Remember the online on demand video platform I said I would release link to by end of September. There have been delays as I am having to as suggested go and add background music and motion graphics. With my family about to move into our new house this project will be delayed as I have only finished the 12 week Transformation video collection and the Golf Fitness collection. These only total 13 of the 120 videos. This is an important project as I know you will get great results from the strength, mobility, core, flexibility and nutrition digital content. Oh, and as if moving a household isn’t enough I need to get over to the new Energy Fitness location and demolish a few walls by this weekend.

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

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

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

 

 

CONTINUE READING
by TonyaTittle
August 14, 2021
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Blog

Energy Fitness New Location Revealed…We’re Excited!

We’ve got BIG news to share! It’s been about 6 months in the making for Energy Fitness!

We have found our next onsite location!

Energy Fitness, an award winning boutique personal training studio was incorporated and started in Memphis, TN in June 2002. Tonya Tittle’s husband Mark Tittle realized that she had the skill set to start a personal training business as she had already been approached twice to manage studios that wanted to open downtown. Mark has always had an entrepreneurial spirit and helped in the early years with business guidance. We have helped over 3000 Memphis area residents with their health and fitness goals and now reaching a wider audience with more with our online zoom training which was added in 2020 and is still a great service.

Two weeks before covid shutdown last February 2020, we told our clients of our plans to relocate the family and business to South Carolina. Mark’s medical sales job had an open territory. This was a thoughtful and hard decision to leave our many clients and dear friends made during our 23 years in Memphis. We just couldn’t pass by an opportunity for our kids to be close to his family in North Carolina and closer to mountain and beach adventures for the whole family.

Fast forward to today, we signed a new lease for onsite location in Travelers Rest, SC. This area is booming and is close to Furman University and the Swamp Rabbit Trail. A paved trail system that goes to downtown Greenville. The new location is a quarter mile from the trail and walkable to our new residence.

A broad strokes timeline…..

  •  August 2002 – Original location 265 South Front Street, Memphis, TN (Shelby County) in a second story loft space with 1100 square feet, only a block from the world famous Beale Street. The view from the top of the stairs was the Mississippi River and the free street parking below.
  • February 2006 – Relocated to 552 South Main Street, Memphis, TN near the historic Arcade Restaurant where Elvis had a booth and across from the Amtrack station. $110k renovations to custom fit a 2000 square foot space.
  • June 2012 – Celebrated 10 Years!
  • February 2020…2 weeks before Covid shutdown, we told our customers we were relocating to Greenville, South Carolina closer to Mark’s family and his new medical sales job territory.
  • March 2020…Online training began and continues today
  • End of February 2021 moved last of contents from Memphis to Greenville, SC and Travelers Rest, SC (2 different storage units)
  • TODAY – August 14th SIGNED NEW LEASE for 1900 square feet facility with free parking, mountain views and high visibility. New address is 898 N. Hwy 25 Bypass, Travelers Rest, SC. It’s in the city but has a Greenville County address. This will be a first time being on ground level with no stairs for clients to climb. Exciting news as now we are more handicap accessible for those that want or need our services.
  • Permits / Construction – August – November 2021
  • Before End of Year 2021 – Relocation Grand Opening
  • June 2022 – Will Celebrate 20 years serving the South! Stay tuned for celebration details…

Check out a few before pics of the space. It needs a lot of work. New almost everything interior: AC, Insulation, Plumbing (2 showers), 2 bathrooms, 2 massage therapy rooms, electrical, new double glass entry doors, glass garage door (to see the mountains and let more light in) and the list goes on. Thanks to Bank of Travelers Rest and their staff Betsy & Nicole for getting a loan approved to up-fit the new location.

Meet our new landlords, Melissa Tinsley & Todd Bayne.

 

 

 

 

 

 

 

 

 

 

 

 

Energy Fitness would not be possible without the love and support from my husband Mark Tittle and 50% owner over the past 19 years! Thanks Mark for letting me help our clients make positive lifestyle wellness changes. Having a business in Memphis for many years helped us get more involved in our community. We look forward to meeting area residents and business owners in our new town as well.

Stay tuned for updates….

Other exciting news: new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc.  & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.

In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

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

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

 

 

 

 

 

 

CONTINUE READING

We customize your workouts based on science, fitness assessments, functional movement testing, injuries & your personal goals. Our boutique personal training & nutrition coaching studio have served the south since 2002. We served Memphis area residents for over 19 years in the downtown area and then relocated in 2021 to Upstate South Carolina, Travelers Rest.

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898 N Hwy 25 Bypass
Travelers Rest, SC 29690

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