do it yourself acupressure therapy

May 2, 2020

At Energy Fitness personal training studio not only do we do personal training and massage therapy we also do nutrition coaching, meal plans and supplement recommendations. In early March when I went to pick up a marketing banner at The Mail Center in Memphis, the owner Mark asked me what supplements I would recommend for this virus going around as one of his customers said Selenium. At the time didn’t have a quick answer for him as someones supplement recommendations has many factors to consider.

Since we are all so different in our nutritional lifestyles, activity level, genetics and stress levels the recommendation we make for supplements is customized after having a conversation with you on all these factors.

What does selenium do?

Selenium is an essential mineral, meaning it must be obtained through your diet. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. As you already know the United States is the perfect environment to create obesity and heart disease with the SAD diet (Standard American Diet) that includes too many processed foods and sugar.

Selenium acts as an antioxidant, may reduce risk of certain cancers, may prevent heart disease and mental decline, boost your immune system, reduce asthma symptoms,

Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you are receiving dialysis, living with HIV, have a gastrointestinal condition such as Crohn’s disease, Graves disease or hypothyroidism.

An international team of researchers, led by Professor Margaret Rayman at the University of Surrey, has identified a link between the COVID-19 cure rate and regional selenium status in China.Publishing their findings in the American Journal of Clinical Nutrition, researchers using data (up to 18 February), investigated possible links between selenium levels in the body and cure or death rates of those with the COVID-19 virus in China. Here’s a link to that Science Daily article.

How much selenium do I need daily?

Age Recommended daily amount of selenium
Over 14 years 55 mcg
9 to 13 years 40 mcg
4 to 8 years 30 mcg
7 months to 3 years 20 mcg
Birth to 6 months 15 mcg

Foods that contain selenium
How many of these do you or will you add to your diet?

Brazil Nuts – 1 oz/6-8 nuts = 544 mcg (great but not great if you are trying to reduce your fat and calorie intake)
Fish – yellowfin tuna – 3 oz = 92 mcg and sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg.
Ham – 3 oz = 42 mcg (be prepared to pay more for pork as prices will likely go up due to covid complications of processing and likely culling of almost 1.5 million pigs sadly)
Beef / Chicken / Turkey / 20-30 mcg per serving
Brown Rice – 1 cup = 19 mcg of selenium
1 Hard Boiled egg = 20 mcg
Sunflower seeds – 1/4 cup = 19 mcg
Mushrooms- 100 grams = 12 mcg
Oatmeal- 1 cup = 13 mcg
Frozen cooked spinach–  1 cup = 11 mcg
Milk & Yogurt – 1 cup = 8 mcg
Lentils – 1 cup = 6 mcg

Because many of us get into habits and eat the same foods because they are easy or because you just get stuck in a “I don’t know what else to eat!” rut we may not be getting enough variety in our diet causing vitamin or mineral imbalances. If you aren’t getting enough selenium in your diet or other nutrients that your body may need then consider either a source supplement or a generalized multi-vitamin or multi-mineral supplement. Supplement simply means giving your body what it needs from an outside source. Keep in mind that for fat soluble vitamins like vitamins A,D,E and K these should be taken with a little bit of fat to help increase their potential for good in your body.

You may wish to consider the following brands for your selenium or multi-vitamin/mineral needs:

M’Lis:This is the same company we use for our detox body wraps and some clients have used for detox program.

Metagenics: We have a practitioner as a sponsor to have these amazing science based products.

M’Lis Vital – Block out the ickies and bust up the yucks. Vitamin C, astaxanthin, ginkgo biloba and a handful of other synergizing herbs provide your skin and body with an outside defense from germs that may get you feeling (and looking) down.

When you’re on the M’Lis website check out their supplement called daily for a multi.

Metagenics – E-400 Selenium™ – provides the essential trace mineral selenium and natural-source vitamin E, an antioxidant that helps protect tissues from damage caused by free radicals. Metagenics has a great multi called Phytomulti with or without iron, while you are on the site, check it out.










Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.
We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

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


Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (ask for pricing)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2-3 workouts (ask for pricing). Links to video demos may be included in price. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-40 minutes 1-3 clients per session
+Small virtual packages of 4 to 6 sessions (1 assessment counts as session)

Call, text or email us to get started today!
901-466-6242 or

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

April 28, 2019

Energy Fitness Downtown Memphis has Personal Training & Healing Arts services. Our Massage Therapy and specifically Acupressure massage can be a way of releasing muscular tension and removing muscle related pain that can develop in our joints from bad posture, sitting habits, or even walking habits. One of our therapists (Mae Jensen) is trained in this modality.

We all find it helpful to eliminate or reduce pain from either the nagging aches to severe life disruptive pains from areas of our body.  When you can’t book a massage with a professional sometimes you just need to know how you can treat yourself for relief.

Did you know that our bodies have small go-to pressure points for your muscles, joints and mood? Instead of just ignoring the aches or pains and going about your day become your own body detective by trying to figure out what area or referral area needs love and attention.

What is Acupressure?

It’s an Asian bodywork therapy ancient healing art that uses the fingers to press key points along meridians on the surface of the skin to stimulate the body’s natural self-curative abilities. When these points are pressed, they release muscular tension and promote the circulation of blood and Chi (the body’s life force) to aid healing. Acupuncture and acupressure use the same points, but acupuncture employs needles, while acupressure uses the gentle but firm pressure of hands (and even feet).

Acupressure has roots in traditional Chinese medicine (TCM). Traditional Chinese medical theory describes special acupoints, or acupressure points, that lie along meridians, or channels, in your body. These are the same energy meridians and acupoints as those targeted with acupuncture. It is believed that through these invisible channels flows vital energy — or a life force called qi (ch’i). It is also believed that these 12 major meridians connect specific organs or networks of organs, organizing a system of communication throughout your body.

What’s the Difference Between Trigger Point Therapy & Acupressure?

Trigger point therapy involves the applying of pressure to tender muscle tissue in order to relieve pain and dysfunction  while in acupressure therapy, pressure is applied for accessing and releasing blocked or congested energy centers in the body. Acupressure cupping is also an option (Energy Fitness has this available during massage therapy appointments. We can show you how to do on your own with simple silicone cups. Cautions: There is a correct method so don’t get crazy on your body without knowing the right way.

Common Acupressure Points & How to Find ThemImage

There are literally hundreds of acupuncture points on the body — too many to name. Here are three that are commonly used by acupuncturists and acupressure practitioners:

  1. Relax & de-stress: Governing Vessel 24.6 – The area between the eyebrows on the forehead. The third eye, as it is otherwise known, “has the power to reduce muscle tension, improve circulation and to stimulate the brain chemicals called endorphins. The stress relief is one of the key features of this point.This is known as one of the tapping areas for rewiring the brain from trauma for practitioners that use tapping therapy (tapping is a whole new article).
  2. Heal everything wrong with your head- Large intestine 4 (LI 4): This is in the soft, fleshy web between your thumb and forefinger. (headaches, toothaches, jaw pain, irritated eyes, etc.)
  3. Cool Down – Large intestine (LI 11): The easiest way to locate it is to bend your arm and look for the end of the crease on the outer side of your bent elbow.  Soothes fevers, hot flashes, sore throat, red skin and inflammation.
  4. Happiness -Liver 3 (LR-3): Located on the top of your foot up from the space between your big toe and next toe. Get rid of anger, sadness, and other negative emotions.
  5. Neck & Shoulder – Gallbladder 21. The point is located on the shoulder half way between the rotator cuff and the vertebrae column. This point is located by pinching the shoulder muscle with your thumb and middle finger. Apply downward pressure with your index finger or thumb. Massage or hold for 4-5 seconds.

(there’s a great chart of 9 points from reference:

How Long do I hold an Acupressure Point?

Use your middle finger (with your index and ring fingers lending support on either side) to press into the point firmly for two to three minutes. In some instances, the location of the point makes it easier to use the thumb or even a knuckle. Be sure to breathe and let go of all the bad energy stored in that point. Hard to reach points like the neck and shoulder may be easier with a therapy tool device called a shepherd’s crook.

Self therapy tools:

Shepherd’s crook
Acupressure Mat
Acupressure Sandals

Deep tissue work such as acupressure may need to be avoided if any of the following conditions apply: The treatments is in area of cancerous tumor or if cancer has spread to bones. You have rheumatoid arthritis, spinal injury, or a bone disease made worse by physical manipulation. You have varicose veins. You are pregnant.

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?


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.