cardio stairs

July 9, 2021

Can’t think of lots of different cardio exercises to keep you on track to get or maintain the body you want? Struggling? We’ve made it easier to get your brain and body going with a video we’ve updated. We usually include this video as part of our clients welcome email sequence. We’ve updated it to include up to 28 activities and decided to include it in this blog post.

When we create custom/personalized strength training exercise programs for our clients we often get asked “What should I do for cardio and how often?”. That’s a bit of a loaded question. If we are customizing programs, then this is customized as well. Generally 5-6 days of cardio per week, 10-45 minutes depending on your goals. Aim for hit training twice each week for cardio and of course if you can lift weights at minimum twice each week you will only be stronger in your cardio bouts.

Consider an individuals motivation for exercise and results they crave

Internal motivation: This means that you are hard on yourself and keep yourself accountable, use time, reps, sets or distance, pictures and always learning and pushing yourself to be your best. You adjust your diet and/or exercise to come up to meet your current needs or goals. You typically don’t need someone to tell you what to do as you know or have the time and energy to research what you should do and what works for your body. If you keep getting injuries or little aches and pains then you may need to seek out professional advice of a personal trainer or coach.

External motivation: This means that you need accountability from an outside source because you have a very loaded schedule and have a hard time breaking away to take care of you. This can also mean that you thrive off of feedback either positive or negative from an outside source such as a friend, family member, nutrition coach or personal trainer. You need someone to tell you the right way to do things because in exercise you just get too flustered and don’t want to think about it or don’t know how to not get injured or injure yourself further.

You may also need to consider other conditions

What equipment do you have available both indoors and outdoors. Do you have proper shoes and safety equipment, bike, golf clubs, tennis racquets, stroller or bike trailer for kids, stationary equipment, bike trainer, swimming pool or nearby lake, mountains, hills, rivers/lake/ocean for paddling canoe, kayak or paddle board.

Environment: Do you have a workout space in hour living space, at work, at studio, at a gym, outside space?

Climate: Is it hot, humid, cold, foggy, rainy, flat, hilly, curvy, not safe riding lanes or running lanes, too urban, too country (dogs or animals as a threat), crime rate, too dark early or vice versa.

Cardio Express Video..revised 2021

The first several are great warm-up drills for running or racquet sports. Look at intensity and form. When I’m on the machines you will see me demo different intensities or even standing on the upright stationary bicycle. For the slide board you can use sliding discs and for a step you can use a step in your house to go up and down on face the step. Not even listed is the fact that you can run or walk stairs using every step on the way up or skipping a step on the way up. TAKE A LOOK !

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) 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 19, 2021

Over the years I have used lots of different kitchen appliances to varying degrees of success. For those that don’t know me well, I only cook for fuel and to feed the family. I have been known many times to have a smoking kitchen and a burnt pan. Gas stovetop is so much easier for me than electric. Cooking is not my gift as well as I’m not a fan of the kitchen. That said, anything that makes the food cook faster, tastes better I’m all ears and you may too unless you are a fan of slaving away in the kitchen and all the clean up that follows.

When people starting asking me about my thoughts of the air fryer, I didn’t have experience with it yet. After hearing my mother-in-law rave about how quick and good salmon tastes in the air fryer, my husband bought one. We have had one for about a year now and it has earned it’s place on the kitchen counter as a permanent fixture.

Think about all the veggies you either enjoy or force yourself to eat to feel or look better. The air fryer “theme” is that you can cook with less fat due the the convention method.

 

 

 

 

 

 

A few of my favorites items I often cook:

Brussels sprouts, salmon, kale, veggie burgers (from frozen), salmon burgers (from costco-frozen), tofu, scallops, cabbage, onions, mushrooms, cookies (gluten and dairy free), sweet potato fries (fresh and frozen tots), warming up left overs.

How much are they? The Air Fryers cost between $70 and $130 depending on model and place. Often having the right tools in place can help you achieve success, especially in the area of nutrition.

Go for it and see what amazing recipes and foods you can come up with to help you reach optimal health and weight. Find me on social media and tag me if you have a keeper.

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.


July 20, 2019

It’s pretty flat in the delta and depending on where you live if you are in the Memphis area you may have to go out the way to find hills or stairs. Just a short jog or walk from Energy Fitness studio we are blessed to have 3 sets of stairs with panoramic views of the Mississippi River, Downtown Memphis and the farmlands in Arkansas across the river. These stairs are on Riverside Drive that lead to the bluff or down to Tom Lee Park (where the Memphis in May Music Festival takes place).

Doing stairs for cardio is a great way to do interval training as there is no quicker way to get the heart rate up than vertical ascension training. This is why we do the 3 minute step test for those with no knee issues and with the ability to step up and down on a 12 inch step at 96 bpm as part of clients fitness assessment testing cardiovascular endurance.

I ran across this video in my files and figured out how to rotate it in movie maker so I could inspire you to go outside and take on a set of stairs either in your home town or while on vacation.

Mix it up and make it a little more exciting.  Often people that have knee issues and can’t pound the pavement/asphalt can walk or jog the stairs as the ground forces are different on the ligaments. I can attest to that as currently I’m having some MCL issues and stairs are great and no knee pain. One tip I might pass on is that compression socks may help your calves from being crazy sore the new few days.

In the video you will see several variations I like to teach clients or when we do an occasional field trip to the stairs from the studio.

Here are some of the names of the variations you will see in the video:

  • skip every step ascending
  • turn body sideways to go lateral every step descending
  • lateral switching legs every step plyometrics ascending
  • every other step wide and diagonal ascending
  • descending with focus on landing on heels of feet
  • descending backwards (hold on if necessary and possible)
  • internal and external hip/leg rotation on ascent
  • high knees descending
  • plyo hops every step ascending
  • lateral every other step ascending
  • turn body sideways – lateral every step on way up

Video length: just under 3 minutes! LOOK what you can get done in a short time that’s gonna be great for your body.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES AND 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 & Sound Healing Therapy).
We also have all natural spray tanning, facials & KT taping.