certified trainers memphis

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.


April 30, 2021
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The majority of us are creatures of habits. Everything from brushing your teeth, wearing your favorite jacket, taking your shoes off in the same place, a place for your keys, buying the same snacks, fruit and food, doing the same exercises over and over again, thinking negative thoughts about yourself or others.

This blog post is just a few thoughts that I have to help you and others. As I wrote this blog it just starting flowing out of me. I met my future neighbors in person last week. We have only spoken on face book. She said “You’re going to be my inspiration to me!” I must say I enjoyed this comment as with all my training and zest for helping others find their groove in health and fitness I do hear this often. A dear friend years ago told me “you’re fiercely inspirational!”.

When looking through these items below just know that there are 6 stages of behavior change. Think about where you are and how you can get where you want to be.

Stop and ponder when is the last time you shook things up a bit?

Are all of your habits serving you well?

Are you mindlessly eating or not considering that your portion size is gonna keep those pounds on and further from your goal?

What about clothes shopping. Look in your closet. Do you make it easy for yourself to get dressed without wearing out your willpower for the day? Do you have too many clothes and pretty much the same repeat purchases that you don’t wear? I recently just reduced my 11 year old son’s wardrobe to make it easier for him to pair shirts and pants or shorts. He has ADHD and I swear that too many choices were wearing on his mood. He hated putting away all the clothes when clean so they ended up shoved in a drawer and wrinkled. We couldn’t let him leave the house like a big wrinkled mess. It’s been two weeks now and we are pleased with his wardrobe choices daily and with less frustration.

Let’s turn the attention to exercise now since personal training is my main gig. Do you just mindlessly go through the motions at the gym or home program? Do you do the same exercises more than 6 weeks in a row? Do you even have a program? Chances are much higher when you have a trainer, fitness coach, fitness buddy or you write it down in a journal and track your workouts. I’m not trying to add one more thing to you if you don’t currently track your workouts. What I am saying is that sometimes you have to shake it up a bit and go outside of your comfort level to made real and lasting changes.

Here are some examples of changes that might help you with forward progress:

Ditch the solid food breakfast (save calories and time washing dishes) ——Make a shake and hold the fruit

Working from home and haven’t planned your meals for the day? —–Make the night before and put in containers so you will eliminate the grazing and skip poor food choices.

Go to bed when you feel like it——Set a new bedtime to get 7-8 hours of sleep and stick to it

Go to your closet and get rid of the “fat” clothes —-This eliminates the reason to not stick to a healthy diet and exercise program consistently.

Print out a blank calendar and mark days for exercise and be specific (run, walk, kayak, swim, hike, golf, tennis, boxing, jump rope, cycle, canoe, pilates, yoga, weights). When completed put time next to it and give yourself a smiley face, check mark or star. What ever motivates you to keep going. It’s a great visual. Aim for being active 6 days a week and don’t afraid of doing more than one type of exercise per day. Just be sure and give yourself one full day of rest. Mediate and show yourself gratitude for your body and mind being able to complete your daily and weekly workouts.

Have you have found that when you are  stressed or bored that you tend to take part in habits that you really want to change. This is the first step in being mindful also known as awareness. Being aware of what triggers you can help you to plan distractions ahead of time to change them and make them stick. Did you know that research has shown that it takes smokers an average of 7 times of quitting smoking to make it stick? Often times when smokers quit they turn to food since it’s an oral fixation, hand to mouth habit.

Get to know that thinking mind of yours and give it a good talking to or better yet ignore it and create a new story that is positive and yields positive habits.

If you tend to binge eat on chips, don’t buy them.

Need to cut back on caffeine? —- Try green tea or try Dandy Blend tea

Do you online shop when you need a quick shop of dopamine?

Whatever it is that you do to distract yourself, just know that YOU and YOU alone have the power to make the change. Your trainer or accountability coach can’t follow you around all day every day. It’s all those little successes that add up to big and happy success. Celebrate all your little victories and take steps to always improve yourself and lift up others around you.

Join and online support group where you can share your successes and get ideas from others. It can be a form of giving back and giving back makes you feel good.

 

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.

 


March 6, 2021

I’ve been coaching individuals in the field of fitness for over 30 years. The more I learn and practice, the more I can pass on that knowledge to you and others so you can reach optimal health. If you are not already moving your spine in a lateral motion to work your core, you may wish to try this movement. Word of caution if you have a herniated disc be careful or check with your doctor, physical therapist or massage therapist. To work those muscles underneath what some call “side belly / spare tire” called external and internal obliques as well as your QL (aka: quadratus lumborum) then you need to bend your spine sideways or lateral flex your spine.

Grab a broom stick, golf club or mop type handle of sort and try the exercise below for 1-3 sets of 10-15 reps. If you are not frequently moving your body like this, then I would only suggest doing one set as the soreness in your intercostal muscles and the muscles that attach to your hip bone are getting crazy stretched also as well as your inner thigh and soreness the next day may be too much.

Be sure to exhale when you come back up. Listen to the instructions and watch the demo video below so as not to hurt yourself as it’s a very specific move.

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.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 


February 27, 2021

As a personal trainer with Energy Fitness and now massage therapist in training (just have to take licensing exam now, then I’ll be official ;)) There are lots of you that don’t realize how you might need strengthen your inner thigh muscles. Did you know that when you stand on one leg to balance while say putting on your undergarments or pants, shorts, skirts that a large strap muscle called the sartorius assists in the feat?

Check out the three variations of inner ball exercises from the videos below and go for 1-3 sets of 50-100 reps. Newbies, it’s gonna start burning. If you must, take a five second break and press on.

Let’s be honest you guys need this exercise also as you have the same muscles as women. Having week inner or outer thigh muscles can make you use compensatory walking patterns which can lead to hip, knee or low back pain due to the imbalance.

The exercises pictured below all have the knees bent (hip flexed) so try this next suggestion also. While getting in position for IT2 exercise lift your butt up into a bridge up as you push though your heels and engage your butt while doing. While the ball is in between your knees and you are in bridge up go for the 50-100 reps. Different muscles are now engaged and remember it’s all about muscle balance. Don’t forget to breathe!

 

Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching. 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.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)


February 18, 2021

I’m reading this book called Happier Human: 53 Science Backed Habits to Increase Your Happiness. Working so closely with clients in the wellness promotion profession we see and hear about individuals inner struggles, fears, frustration or happiness and gratitude as we have general conversations and also about these may influence their nutrition and fitness habits.

Being in the helping profession of fitness, nutrition and health we wanted to bring about awareness of your inner voice or true self. Many of us know we need to eat right, exercise and be healthier in an overall quest to feel happier. If you eat like crap then all the chemicals in the food are going to mess with your body chemistry and brain emotions. If you don’t sleep enough you won’t be able to control your emotions enough to have more patience when you need it either with yourself or others. So many of us become conditioned in our brains to think, I will be happier when  get “xyz” happens. Maybe you have wanted that new upgraded cell phone or new car and when you finally got it you were happier for a short period of time, then got use to it only to notice your focus was then turned to something else dangling in front of you for another fix of happiness. This concept was named years ago the hedonic treadmill. The more we have the more we want and overall our happiness set point goes back to where it was before.

As we all know your happiness levels can change day to day. Especially if you are down the rabbit hole of social media and “validation hunting” as some researchers call this act. Stop comparing your life to anyone other than yourself. This can bring about depression as someone can always appear to be much happier than they actually are. There is always going to be people that are smarter, better looking, faster, stronger, more clever, etc…Just stop comparing as it’s not healthy. You are wonderful just the way you are and there is always room for improvement for yourself NOT others.

Unless you are daily programming your brain with positive messages, giving back to others without expecting something in return, meditating, learning a new skill, etc then your set point happiness gauge eventually goes back to…well a set point. Some people are just genetically born with more positive attitudes while others have to work at it. Why is it that some people that grew up with very little in the terms of material possessions are able to recognize that they are blessed and have a grateful attitude while many others have an entitlement attitude. We aren’t even guaranteed another day on this earth so why not make steps to make the best of every day and work on being present right now.

Here’s a Happiness Scale Test (it’s rated on the last 24 hours). I had trouble opening at first so work with different browsers if you need to as it’s worth it. Here’s the actual link if you need to copy and paste: http://www.positivityratio.com/single.php

You can take the short quiz everyday for two weeks to see if your new habits (read the book for suggestions as this post can only include so much) you might decide to incorporate into your daily living will actually bring about more happiness.  A score ratio of 3 to 1 is optimal with 80% of the population scoring in the 2 to 1 ratio.  I scored a 2 to 1 ratio. I find the questions interesting as their is such a vast range of emotions we can feel in any given twenty-four period. Be honest with yourself as you take the quiz, nobody is watching.

A more positive attitude and thought patterns research has shown has greater chances of a marriage surviving, business team members success, college students, healthier minds and bodies, recovering from illness faster or preventing illnesses. Did you know we have sixty-thousand thoughts per day and about forty-five of them are the same. Start listening to your inner voice. Is he/she nagging, negative, angry, entitled, focused, frustrated, pleasant, zen, grateful?  Take your inner voice to the school of positivity and start living and being happier most of the time.

As I write this article I think about the saying “The beatings will commence when morale improves”, this just is how far down you might have to dig down inside of yourself to make real change. Some days it won’t be fun but your health is worth is and so is your happiness because they are connected.

Memphis location 552 South Main, Memphis, TN 38103 only open next week. Find me online with live personal training/coaching or hire me 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. Stay tuned for more details as working on securing a location and passing my massage licensing exam soon.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 


December 31, 2020
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As a personal trainer, nutrition coach and cross training athlete I am always on the lookout for supplements to enhance my health, well-being, energy and keep stress at bay so I can continue to be energetic and exude the best of healthy choices made throughout the days, weeks and years. No time like the present to feel and look your best. Supplements are just that, supplement your diet in ways that eating pounds of spinach or basil just can’t and won’t happen as it would wreak havoc on the digestive system. I recently did a cilantro heavy metal detox and then decided to try Mary Ruth’s organics Holy Basil tincture.

Holy basil (Ocimum tenuiflorum or Ocimum sanctum)  is an aromatic shrub in the Lamiaceae basil plant family. It’s thought to have originated in north central India and now grows native throughout the Eastern world. Also known as tulsi, which means “the incomparable one” in Hindu, the holy basil plant is a perennial that has a light lemon scent and purple-pink flowers.

A methanolic extract† of Holy Basil leaf has been found to support the natural function of the stomach by helping to maintain proper acid and mucus levels. Holy basil is also a great way to “detox” the body. It may boost antioxidant production and detoxifying enzymes, so your body can cleanse itself of toxins and other unwanted agents. It also may help with stress and we all know what a tough year 2020 was, so why not boost your mood and detox at the same time.

“I love the sweetness and almost fruity taste it leaves in my mouth. I leave the bottle next to my bathroom sink so I will remember to take it in the morning, night and sometimes mid-day. So far, I feel like it has bumped up my energy just a bit and helps keep me more relaxed.” Mary Ruth’s Holy Basil Drops are by far tastier & better than my past quest to try edible lavender drops in water…yuck!!!

 

Help Your Mind, Body & Spirit 

With This Queen of HerbsA cornerstone in Ayurvedic medicine and used by natural healers for thousands of years, Holy Basil is an adaptogenic herb with antioxidant activity that supports cognitive function, digestion and more.

Organically Grown Herbs, Ethically Wild Harvested or Selectively Cultivated | N

on-GMO | Vegan | No Synthetic or Artificial Colors | No Preservatives | Alcohol Free Tincture | Dairy Free | Nut Free | Gluten & Wheat Free | Celiac Friendly | Soy Free | Corn Free | Nightshade Free | Sugar Free | Made in a GMP Facility

@maryruthorganics #maryruthpartner   •  here’s their website: https://www.maryruthorganics.com/

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized demo of your custom workout included.

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 

 

 


November 27, 2020

Over and over again at Energy Fitness we have prospective clients as well as active clients tell us they need accountability for fitness and nutrition. Think about it, only fifteen percent of the population are regular exercisers which is defined at exercising three times per week minimum of 30 minutes. American College of Sports Medicine guidelines states that  healthy adults aged 18-65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week. Be honest, how often do you regularly do these guidelines?

Did you know that having a workout buddy or hiring a trainer you are 7 x more likely to stay on track and make it happen? Here are a few reasons that adding that accountability can be useful:

  • fun
  • safer
  • variety
  • a break from life
  • someone to celebrate with
  • friendly competition

Here’s a look inside a fitness minded family
in hopes of inspiring you!

For this post I’m mixing in all the reasons to either exercise with a buddy or hire a trainer. Thanksgiving this year 2020 (The year of Zoomsgiving!) our family had a family dinner consisting of two adults and two boys grades 9th and 5th. The 9th grader, Laken said the day before “I think we need to go to a bike park Friday because I’m gonna have thousands of calories on Thanksgiving and need to work it off!

Well about two hours after lunch the adults insisted on a casual bike ride.on the Swamp Rabbit Trail. I suggested the family see a fitness park I discovered a few weeks ago. Turns out we got competitive as usual as well a making it fun and thought we would show you and maybe inspire you as well. We all celebrated the fun feats of strength and endurance we could do at a local fitness park called Chris and Kelly’s Hope Fitness Park  in Travelers Rest, SC. If you live in Memphis I have seen one of these parks over near Leftwich tennis center and right next to The Links at Audubon golf course, it’s called Fitness Zone (pic below). These types of parks are great as they have different stations in which you can use your own body weight as resistance.

I tried the lat pull down machine then started showing off and did it one handed.Fyi.. I already ran and lifted that morning and now back at it again as I had more desserts than needed!

Laken, our 6 ft 135 lb 9th grader got on the Chest Press before me and said it didn’t work. Well Mama had to get on and show him how it’s done and that it was indeed working. I was pleased to do it considering I don’t typically bench press or leverage my own body weight of 124. As you can see it was hard and I squeezed out 2 reps. Mark, my husband got on it and was killing it, likely this will be his new favorite extra weight day activity on a weekend bike ride to challenge himself.

Then we moved onto the monkey bars and more feats. We had a family competition all starting at the same time who had the best grip strength holding their bodyweight whilst hanging. Laken thought for sure he would be the winner but alas I outlasted then and finally stopped at just over 90 seconds. I had cycling gloves on in which Laken said, no fair she’s got gloves on. A rematch likely to occur! I will still beat him as he doesn’t know in college I outlasted everyone in my class including the men in a flexed arm hang competition. The kids think their parents are old and they will win at all fitness feats so I decided to show off a little flexibility as well.

After the park we passed by a small asphalt track in which the competition still continued. Oliver has been bragging for weeks that he can beat me in a foot race. Well, he is right both kids beat me in the sprint. Then I challenged him to a lap and he said you have more endurance you will beat me. Laken won fastest .13 of a mile while I was second at a 6:47 pace and Oliver was in the dust.

 

 

 

 

 

Then it was time to cycle home with nature and feelings of accomplishment and joy for great family time and gratitude for good health! We have a new puppy so upon return it was her turn to get some exercise and go for a short walk. She simply refuses to walk and just lays down in protest. What!!!! Doesn’t she know she’s part of a fitness family. We gotta work on this as it’s simply not acceptable. So when I mention Canine for accountability in the title of this blog post you may wish to make sure the dog you get if your goal is to be more active will be a breed that helps you stay accountable and likes to go on walks or runs!

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com
552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) with me! 

 

 

 

 

 

 

 

 

 


November 12, 2020

Having been around fitness facilities for over 30 years music is often in the background. Trends have changed where in bigger gyms or Y’s you see lots of clients listening to their own music of choice. No longer is a big box gym known as a place to be social if the majority of people have ear phones or ear buds in and cranked up. Especially in the year 2020 known as a shift in social behavior with social distancing and limited capacity at many facilities. Online fitness classes having people geared up to workout right from their homes or as they travel to onsite hotel gyms is another way you might see people wearing ear buds or headphones. Just protect your hearing and keep that volume lower! We all know by know that the grocery stores tend to play music to make you buy more based on mood and feelings you have when hearing the songs if you pay attention to them.

Remember aerobics and step group classes being all the rage starting in the 80s? Did you know that the music selection or list was typically a certain beats per minute depending on the level of intensity the instructor was teaching the class. Then we moved onto music apps where you can get beast mode or meditation beats per minute giving you a list of songs or creating choices in these ranges. You can type in healing music for different areas of the body on YouTube and there are lots of choices now.

Let’s talk music for healing in terms of frequencies or hertz

Whether you’re relatively new to soothing sounds or are a seasoned listener, the term ‘Solfeggio frequencies’ might be entirely new to you. Solfeggio frequencies refer to specific tones of sound that help with and promote various aspects of body and mind health. These frequencies are reputed to date back to ancient history and said to be the fundamental sounds used in both Western Christianity and Eastern Indian religions, chanted by the Gregorian Monks and in ancient Indian Sanskrit chants. In college I had a Gregorian Chants Cd and Enigma which I found zen and still I enjoy this type of chill music when I feel I need it.

Research has been done showing the Gregorian and Sanskrit chants had the most positive, even healing, effects by increasing UV light absorption between 5 to 9 percent. The classical music increased UV absorption by small amounts. And rock music decreased UV light absorption, harming the DNA.

Music that is tuned to the 440 hertz which makes you tired, oppressed and other negative symptoms versus 432 hertz is considered “cerebral” music that aids in the listener’s cognitive development. There is a whole conspiracy theory on 440 hz vs 432 just google it or ask a true music professional. Over and over again 432 seems to be the one for being present and connected to the earth and full of calming the mind.

There are numerous YouTube videos for specific healing goals if you just type in hertz or frequency for your desired result.

Here’s a few I found quickly in the 432 hz range:

Enigma- Temple of Love • Phil Collins – In the Air Tonight • Coldplay – Viva la Vida •  Adele – Someone Like You • George Davidson – Spring Waltz • Kief Brown – Move Around • Alanis Morrissette – Thank You • Metallica – Nothing Else Matters

There’s even 9 hour playlists for sleeping found on YouTube • Here’s the playlist (67 popular songs) although the first song Storm I skipped past as it didn’t seem relaxing or in that hertz level. Here’s a rap 432 hz playlist.

Quick note on sleeping, remember that Lebron James gets minimum of eight hours then naps another 2 hours.

Where do you need healing? Try 30 minutes to 1 hour or longer depending on goal. Music can be calming to animals as well.

174 Hz (not a Solfeggio Frequency)  Promote lucid dreaming, deep sleep and promotes a natural anesthetic effect

396 Hz Solfeggio Frequency (binaural beat) anxiety release, positive thinking

  • the vibrations cleans the feeling of guilt which often represents one of the basic obstacles to realization
  • also used for awakening and turning grief into joy – happiness meditation
  • liberates from subconscious negative beliefs and thoughts and releases fear
  • balances Root Chakra

417 Hz Solfeggio Frequency

• Removes Negative Energy from the body.
• Removes Negative Energy from the home and office.
• Removes Negative Thoughts and behavior patterns.
• Undo situations with Negative outcome.
• Facilitates change in you and others.
• To Come out of trauma.
• Is used for balancing Sacral Chakra

432 Earth Vibration (not on the Solfeggio scale but great to know & a binaural beat) – blissful sleep, power nap, MEMORY ENHANCER 

528 Hz Solfeggio Frequency (binaural beat) super brain power, promote DNA repair and increased life energy

  • tinnitus relief (ringing in the ears)
  • affects the endocrine system
  • known as the Love Frequency, Miracle Tone, Frequency of Transformation
  • Promotes reducing stress hormone cortisol in our body
  • It brings transformation and miracles into your life
  • Heals chakras which is followed by its beneficial effects of increased amount of energy
  • It also helps in balancing and tuning Solar Plexus Chakra which helps in more Self Confidence and Self Esteem
  • Used for balancing Solar Plexus Chakra

639 Hz Solfeggio Frequency

  • Enables creation of harmonious interpersonal relationships
  • This tone can be used for dealing with relationships problems – those in family, between partners, friends
  • Talking about cellular processes, 639 Hz frequency can be used to encourage the cell to communicate with its environment
  • Enhances communication, understanding, tolerance and love
  • Used for balancing Heart Chakra

741 Hz Solfeggio Frequency (binaural beat)  Zen focus, creativity boost

  • Removes Toxins and detoxifies the cells and organs.
  • Cleans the body and home, workspace from harmful electromagnetic radiations.
  • Purifies mind and body.
  • Promotes expression and solutions.
  • Used for balancing Throat Chakra

852 Hz Solfeggio Frequency – deep meditation (binaural beat) 

  • Helps to return to spiritual order
  •  Awakens intuition
  • Awakens inner strength
  • Raises cell energy
  • Used for balancing Third Eye Chakra

963 Hz Solfeggio Frequency

  • It awakens any system to its original, perfect state.
  • When it is applied to a cell, it enables a kind of “cellular enlightenment” and transformation of the cell to a higher level.
  • Helps us return to Oneness -to our very source. If you feel disconnected with rest of the world, this frequency can help.
  • Used for balancing Crown Chakra

HOW CAN YOU USE THIS INFORMATION?

Think about times when certain music annoys you versus when you are feeling the vibe. There really is something to it.

Have you received a massage and the only music played every time is on the 432 hertz and the therapist didn’t do any energetic massage strokes to wake you up towards the end of the massage. Ask the therapist next time if they can play music for the mood in which you wish to be. Kind of like setting an intention! Need more energy maybe ask for 963 hz music or do your own research at home and see what you like when you are in different moods. Pharrell’s song Happy is 963 hz, Life House – Just You and Me and Eminem – Not Afraid(not censored).

All the others at the 963 hz frequency are mostly metaphysical vibes, god healing frequency and spa/cosmos type music which may be what you need. Be mindful that we operate on a natural body cycle known as circadian rhythm and can change when you introduce alcohol, unhealthy foods and stress you throw off your rhythm.

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) with Tonya so we can access the quality of your body’s movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today! 901-466-6242 or energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT, more certifications, qualifications and awards listed in my bio on website.

Our covid guidelines are that staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 


October 30, 2020

As a personal trainer, exercise physiologist and athlete I see all kinds of versions of squats. Even if you don’t workout we all have to squat as a part of functional movement in our everyday lives. Think about how often you use a squat and if you have bad form then how many times a day you squat with poor form leading to injury now or delayed injury from improper mechanics.

If you look at kids and toddlers they have the most excellent form when squatting down to get things from the floor. This is likely due to their activity level and have not yet created bad habits from driving, sitting or overuse from occupations. I can think of several ways you squat in your daily life just off the top of my head or when you should be squatting and NOT bending over at the waist torqueing your back.

Daily squats as part of a functional way of living may be as follows depending on your lifestyle:

  • Sitting on the toilet
  • Getting into or out of an automobile (more of a modified 1 leg squat)
  • Sitting down and getting up from chair or couch
  • Picking up something from the floor
  • Loading bags or heavy dogfood into the car or from the car to storage
  • Getting or placing items from a low shelf, cabinet or drawer
  • Picking up or putting down on floor small children
  • Picking up or putting down various sizes or dogs or cats
  • Moving furniture
  • Cleaning baseboards if you are a clean freak
  • Getting out of a low bed with both feet on ground
  • Gardening
  • Putting stuff in or taking out of laundry units
  • Occupations that require lifting heavy items or persons

You get my point…there are many combined chances that incorporate squats into daily activity without much mindfulness of proper form. Tight muscles in the calves, low back and many muscles of the upper body that help with posture can prevent good squat form.

This post I really wanted to just keep simple and bring to your awareness your squatting form. I often see toes out, butt not tucked under, too much leaning forward with the upper body or heels coming off the ground when I ask clients to perform a squat.  Some toe out is normal for some people. We are all designed with different mechanics but there is a general correct form guidelines.

Did you know that a normal healthy full range of motion for the ankle joint is 70 degrees. Aiming for 50 degrees of plantar flexion (pointing your toes away from your lower leg) and 20 degrees of dorsiflexion (pointing your toes toward your lower leg and shin). Of course there is the other ranges which is eversion and inversion pictured below but that would be a whole other post. Something to consider though when analyzing a squat as when clients load (go into or come out of the squat) are they, are you turning your ankle in or out to make the squat happen (cheating).

Check out the short videos below to become better at squatting.

SUGGESTION:

Take a video of yourself squatting about 4 times facing the camera and then to the side as to see for yourself what you may need to work on. Try correcting your form and do a follow up video a few weeks later to see your progress.

 

 

If you are having trouble getting down low enough then aim for a chair or bench or even hold onto a wall or put a broomstick in the other side of a doorway and get to squatting.

I had mentioned to a client and friend that I was surprised that her calves weren’t tight because she wore heels everyday to work for years. She shared with me that she does ball/wall squats every day for about 25-50 reps and has for years and she contributes that to her great legs and no calf issues. I must say, she does have great squatting form and great legs!

Here’s a ball/wall squat with dumbbell

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) so we can access the quality of your body’s movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today! 901-466-6242 or energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT, more certifications, qualifications and awards listed in my bio on website.

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


August 6, 2020

One of my team members suggested I do a blog post on the Japanese towel method for losing belly fat and does it work? I researched it and put a twist on it to customize for different body types.

What is the Japanese Towel Method?

Look at the picture below. Lie on your back with a rolled up towel just under your navel with your legs straight, your toes touching and lying with your arms above your head and palms down(I had palms up for pictures-oops!) – your pinkies must also touch each other. According to a Japanese physician named Toshiki Fukutsudzi, this exercise helps you to improve your posture and, after some time of training, lose weight due to the skeleton correction it causes. Do this for 5 minutes. The idea is that it helps to stretch your spine which can help your posture which in turn may help with digestion, nerve stimulation and reduce back pain.

Although this might work for some it doesn’t work for all which is why I’m going to give you my take and customization on this method. The reason we do functional movement screens before we see our clients is to customize based on your body. What is your normal standing posture? Do you have a normal curve in your low back, S-Curve/Sway back, Flat Back or elevated/rotated hip? You must think about this before you just jump right in on some magazine suggested workout or a workout your friend swears by.

Stand in the mirror and look to see what type of posture you have or ask a friend or family member. 

The picture below on top left is the Japanese towel method. When I took this picture it actually was hurting my back.  I have S-posture which means my hips are tilted forward in anterior tilt. We have many clients with S-Posture and the Extreme Flat Back posture so have to adjust exercises as necessary to counter this. If you need more curve in your back (Flat back) then try the towel or smaller foam roller, exercise disc cushion or a pillow directly under your navel. If you have S-posture you may wish to try placing the foam roller, yoga block or rolled up towel under your sacrum. This will help you also lengthen your hip flexors which are tightened when your hips are rotated in anterior tilt.

 

 

 

 

 

 

 

 

 

Think about this…All our organs and limbs, including the intestine and stomach, connect to the brain via the vertebral column so it is true that misalignment of the bones, reflected in bad posture, can mean that nerve pathways are constricted.The part of the spine between the ribs and the small of your back is where the intestine nerves are connected, so if you slouch or push your pelvis too far back, it may result in digestion issues, such as constipation, bloating, gas and acid reflux. While constipation and bloating make your belly appear bigger, it is not fat; it’s just the waste that is not being eliminated.You should be eliminating 2-3 times per day. Of course there may be all kinds of reasons your belly is bigger than you want, maybe food allergies you haven’t considered, allergy to alcohol, wheat or daily or even something as common as onions that may be hidden in some of your foods, eating fruit when your other food isn’t completely digested. I digress..I just can’t help myself to talk about nutrition when we talk about smaller bellies.

Back to the Towel method…The exercise introduced by Fukutsudzi implies lying on a rolled towel for five minutes three times a day. What???? 3 times a day that’s a lot more than most people may be willing to do including me and I exercise a lot. Well as with anything creating a habit and changing behaviors takes commitment so do what you are willing to do and you will get the results you have put into your efforts. Maybe start with a minute and work up to 3-5 minutes 1-2 times per day. At least having an awareness and going in the direction of correction will lead you down the path of better digestion and posture.

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services