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December 5, 2021

I just finished a continuing education credit on Structural Integration for my Massage Therapy License in South Carolina. I’ve always been interested in it since I was introduced many years ago by a massage therapist during marathon training. This blog post briefly touches on this technique and why water is essential.

What is SI? It’s a massage technique that can be defined as the three-dimensional balancing of the musculoskeletal system, which helps us bring balance between the body and gravity. Performed in 10 sessions series, specifically targeting segments of the body in a unique order. The major body segments are organized around the center vertical axis. This allows the center of gravity for each segment to align with the ones above and below. Creating deep structural shifts and balance to the body. Vertical alignment allows the muscles to be balanced from side to side, front to back and inner core deep muscles to outer core superficial muscles. This ultimately allows the body to expend less energy to maintain balance and general function at a more optimal rate. In laymen terms: you need to lengthen, correct rotation and balance the head on the shoulders and spine, spine to lower back, front to back, side to side and all fascia in between.

The CEC reminded me that I must keep not only myself properly hydrated but to help continue to educate our clients and anyone else that desires to feel the flow of our Life Force Energy. Our cells are continually communicating via electronic messages and when there is tightness, restriction and shortened muscles they can pull the body (including bones) out of alignment affecting breathing, energy flow and chakras. Regardless of if you believe it’s hokey or not, we all have a life force and have had moments in our life that we felt more balanced than others. It really is about creating a balance between mind, body and spirit as a picture of total wellness.

How much water do you need every day?

Well..that depends on your diet. If you are someone that eats plenty (8-11 servings) of fruits and veggies every day then you are consuming water dense nutrients. If you are someone that consumes lots of processed carbs or starchy foods then your body will store more water but also require more water to flush out the toxins. For each gram of carbohydrates you consume your body holds onto 3 grams of water. 5 grams is a level teaspoon. Individuals that have just received a massage more water is needed to help flush toxins released from the fascia and blood stream to get flushed out via the lymphatic system.

Individuals that drink caffeine need to remember that it’s a diuretic and more water is necessary. On the other end of the spectrum if someone has mostly a veggie and fruit with unprocessed protein sources or cleaner sources need to make sure to not drink too much water as it will dilute sodium stores. Women competing in long distance races tend to overhydrate whilst men tend to underhydrate so balance is key.

A general rule…

consume 1/2 your body weight in ounces every day plus 4 ounces for every 15 minutes of exercise.  A 200 pound individual would need to consume 100 ounces of water and if they exercise 45 minutes then total consumption would calculate to be 115 ounces per day. Another way of checking to see if you are consuming the right amount is to check the color of your urine. If it’s clear then back off the water. If it’s a light yellow, that’s about right. If your urine is dark yellow then clearly you need to start giving yourself time in the day to consume some water each hour. Your body will not take kindly to gulping down 40 ounces at one time as you will just dump this water out via peeing. Pace yourself and be kind to your cells, fascia, skin and bladder.

 

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75. If you are local and want to start now. Just give me a call 901-466-6242 and we can get you started with a functional fitness assessment and a few things to do on your own before the Travelers Rest location is up and running. Sadly only the same to report as last week due to electrical labor shortages…South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms and framing for exterior windows. 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.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..I might even let you come to my home office and do an assessment and discuss your health needs. All it takes is a call. Maybe you can be one of the charter clients for South Carolina location like a recent call that is now on my books for TPI functional movement screen and home program. LET’S GET MOVING!
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

 


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

 

 


November 12, 2021

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


October 28, 2021

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.