downtown memphis fitness

May 10, 2020

As many of you know at Energy Fitness one of our services is Nutrition Coaching often included as our method of personal training for our clients to get overall success.

Speaking with my step-mother this week she alerted me to the fact that Kellogg’s during these last 6 weeks is up in sales by 25%. Kellogg’s stock surged to the highest last week which is the highest in the last year. I just laughed as she was saying more people are having cereal for dinner. This is of course nothing new as we’ve had to tell many a client over the years that cereal / processed carbs before bed isn’t the solution for weight loss and great sleep.

Of course cereal sales and carb snacks consumption are up! Why? Because eating carbs gives you almost instant satisfaction as most cereals and snack bars are sugar laden and fill up your belly at least temporarily. People love a good crunchy snack that’s easy and doesn’t involve cooking. I can be found guilty of this when I’m stressed or tired albeit mine is gluten/dairy free and served with almond milk. The calories still add up. Usually by the middle of the night or in the morning I have that deep hunger that only processed carbs gives me. Instead of reaching for more I allow the feeling to pass and don’t give in.

Eating cereal is easy and especially before bed but this is of course a bad habit to get into and we all know how hard it is to break habits that don’t serve our best long-term interest. Now I’m not saying an occasional bowl of dinner cereal is the worst thing ever as I can think of lots of other worse options.

What if you took 3 days to write down what you ate and the times in which you consumed or drank calories?

What would it look like? Often by just writing it out and observing your behavior you can see what you might need to add, eliminate or reduce from your diet. Maybe you need more greens, more fiber or you don’t get enough lean protein. Maybe you wait too long in between meals and you aren’t even trying to fast. Maybe you back-load at the end of the day to make up for missed protein or calories. Do you tend to reach for something unhealthy at 2 or 3 p.m. the time at which your body is going through a hormone cycle?

Be present and mindful of what you put in your mouth as to eliminate any guilt or repercussions later.

Remember the 8-11 servings of fresh fruit and vegges we are all suppose to be consuming for optimal health? Where does cereal and bread come into that equation if you haven’t yet had your 8-11 yet? I haven’t met one person deficient in bread, coffee or pasta.

My youngest son tonight was anxiously awaiting popping some microwave popcorn and I reminded him he could not have until he ate the meal I put in front of him (stir fry and tuna) and he had 5 minutes to do it or no popcorn. I had to give him a time limit as he had already been sitting there 20 minutes. Can you set some rules for yourself so you can be on task with your health goals? I bet you can and you will feel better because of it.

CURRENT CLIENTS BE SURE TO FILL OUT THE
REOPENING SURVEY WE SENT YOU VIA EMAIL – WE WANT TO HEAR FROM YOU!

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.

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.

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

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

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

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 18, 2020

Even though Energy Fitness personal training studio in Downtown Memphis isn’t onsite training clients for now since we are now virtual we still feel compelled to give nutrition and fitness advice.

It’s the perfect time to hone in on your diet and feel the best you can feel as you try and consume the 8-12 servings of fresh fruits and vegetables every day. Try and limit the fruits to 2 if you are aiming to lose weight. A whole lot of us are now cooking a lot more than we previously did with our former go when and where we want lifestyles of pre-Covid.

Eat your veggies! This one of the most popular pieces of nutrition advice you will ever hear. Rightfully so. A diet rich in vegetables (and fruits) reduces the risk for pretty much all diseases. Today, only 10 percent of Americans eat the recommended amount. I hear from my children often as they smell dinner in progress and walk in the kitchen…”Of course veggies, why do we always have to eat veggies…uggh!” I will say that when my oldest would go on Scouting camp outs he would come home and crave veggies.

Think of this as a time to see just how great your skin can look as well as how much you can improve your energy or sleep quality. Celebrate your health by eating as many fresh greens as you can.

  • Eating varied, fresh produce can help boost your immune system, something we can all relate with in this crazy time.
  • Can’t or don’t want to go to the grocery as often then grab some frozen veggies as it’s the next best thing and is often easier as the veggies are already chopped.
  • Go online and order some greens powders.

Below is a suggested basic meal plan

This meal plan is a suggestion of how you might increase your greens intake as a daily meal plan. I’m not discussing calories or exact amounts of calories for each meal or total calories daily. As related to the serving size of vegetables to count as a serving a serving size is 1/2 to 1 cup depending on type.  Choose a lean protein and be sure to get some good fat into your diet with lunch and dinner like avocado or avocado oil, olive oil or healthy nut butters like almond or cashew (I do not recommend peanuts as a healthy choice-research peanuts and aflatoxins).

Breakfast:   Protein shake with powdered greens (may favorites:spirulina, chorella) or go fresh and blend spinach or kale.

Mid-morning snack: Organic Greens bar (click to see my recommendation on vitacost)

Lunch: Big salad of mixed greens and steamed broccoli and enjoy freshly cut avocado wedges . Season with lime juice, a bit of olive oil, and a sprinkle of salt and pair with lean protein.

Mid-afternoon Snack: kale chips or square rice cakes flavored with thyme and basil (found at Sprouts or online )
I have my rice cakes with cashew nut butter and don’t care that they taste like veggies. You can always just have a spoonful of nut butter and then rinse your mouth and chase it with the flavored rice cakes.

Dinner (2 hours before bedtime): steamed or baked green beans, asparagus, mustard greens (bitters are great before bed) with olive or avocado oil healthy fat and protein. Try some lemon pepper seasoning or sandwich sprinkle seasoning from Penzey’s, use a curry seasoning, tumeric or cumin or create a green tahini dressing by pulsing 1 cup cold water, 1/2 cup lemon juice, 1/2 cup tahini, a bunch of Italian parsley, and 1/2 a teaspoon of salt in a blender.

Here’s to great skin and all the other benefits that go along with consuming healthier foods in abundance!

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.

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

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

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 energymemphis@gmail.com

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). 

 

 

 


March 8, 2020

There is always so much buzz on nutrition. How about let’s use our brain and not whatever the latest fad is. I remember crunching the heck out of ice when I was a kid and different points in my life. This habit would drive my grandmother crazy and I recall her words “You’re gonna break your teeth!”. Well, come to find out later my body has a habit of being low in iron and it is known that people low in iron like to crunch ice.

If we only listen to our bodies we might be much better off physically, spiritually and emotionally.

Let’s define the word intuitive from vocabulary.com. Intuitive means having the ability to understand or know something without any direct evidence or reasoning process.

What exactly is intuitive eating?
  1. Reject the diet mentality – a diet is the way you eat not a dirty word that means restriction
  2. Honor your hunger (I have established a time on the clock that may vary a bit but works for me as I don’t want to be hangry.)
  3. Make peace with food – thank your food for giving you energy and nourishment (think of your body as a racehorse and you are putting in the best fuel).
  4. Challenge the food police – I have been called this before by my family as I want them to have a balanced diet especially my kids that just go for processed high carbs then I know they will be grouchy when coming off the carb and sugar high. Offer yourself better choices and have them available.
  5. Respect your fullness- if you must get seconds then get a smaller first serving
  6. Discover the satisfaction factor.
  7. Honor your feelings without using food – Am I sleepy, tired, stressed, need outside time, need timeout? Try not to eat your feelings.
  8. Respect your body.

Let’s take a look at all the distracting eating plans of the past and then discuss how new thought patterns and questioning your cravings may help you reach your goal weight or help you stick with healthy eating habits.

Depending on your age you may have been around for lots of buzz “diets”. I’m 46 and remember these or at least hearing about them:

  • mayo clinic diet
  • cabbage soup diet
  • juicing
  • diet pills
  • weight watchers (points)
  • jenny craig
  • macrobiotics
  • grapefruit diet
  • low calorie cookie diet) this reminds me of those delicious snackwells boxes
  • slimfast, optifast, nutrisystem
  • Scarsdale diet
  • Atkins
  • Beverly Hills Diet
  • Ornish Diet
  • Zone Diet
  • Blood Type Diet (I actually follow lots of these guidelines in my current diet and recommend to others)
  • Subway Diet
  • South Beach Diet
  • Master Cleanse (Lemonade fast)
  • Raw Food
  • Dukan Diet
  • Paleo
  • Apple Cider Vinegar
  • Baby food diet
  • Gluten Free
  • Whole 30
  • Keto
  • the buzz the past few years has been intermittent fasting or high fat low carb.

The list above is a whopping 31 different ways to eat, no wonder you are confused on what works for you body.

What if you are not very intuitive?

You may be out of whack or need to listen to your inner voice more often instead of crowding it out with stress or offbeat mental chatter or just learn what the cravings actually mean and give it to your body.

Side note about intuition..since I do chakra assessments and energy work I understand that some people are more intuitive than others especially if the third eye chakra is open. Is your’s blocked or partially blocked? This chakra represents intuition also known as the third eye and is located on your forehead. Think the color purple or even purple foods to help open.

Intuitive eating can offer you emotional forgiveness from the years of torturing yourself with different diets trying and trying and trying again with little to no long-term success.

Here are some thought processes that may help you
learn to be intuitive again or be better tuned in.

Why am I craving salt?

Some experts believe that craving something salty is a sign of thirst.Thirst is often mistaken for hunger, so a craving for salt, which helps your body retain water, could mean that you’re not drinking enough or are losing water, for example, by means of sweating, faster than you’re able to ingest it.

Some researchers believe there’s a link between low calcium diets and salt cravings, claiming that, “In animal studies, researchers have found that a lack of potassium, calcium, and iron causes test subjects to devour table salt.”

Why am I craving sweets (cookies, cake, chocolate, etc..)?

Sugar is a chemical that makes us feel relaxed and also plays a role in regulating mood. This may be the reason why we reach for hand-fulls of candy when we’re stressed or sad because eating it can put us a little more at ease.

We sometimes crave simple carbs like sugar because they “are digested quicker than complex ones such as whole grains and beans, so the energy kicks in sooner.”

Another possible reason for craving sweets could be a sign that you’re not getting enough sleep.

Why am I craving Meat (Beef, Steak, etc..)? 

This can be a sign of a protein deficiency, as well as a lack of iron or vitamin B in one’s diet. If you happen to be a vegetarian, this doesn’t mean you should take a late night trip to the drive through and scarf down a burger, which would probably end up making you sick, rather, you should take it as a sign that you need to introduce more of those vitamins and proteins included in meat into your diet by eating more nuts, tofu, and dark, leafy vegetables.

Why am I craving white carbs? (bagels, bread, rice, muffins)

Once a starchy food gets past the back of your tongue, your body treats it the same way as sugary sweets.” This means that we crave the classic white carbs for the same reasons we crave other sweets when we’re exhausted physically and emotionally, or when we’re feeling down or overwhelmed. So what you may really be craving is energy and calmness.

When the brain’s opioids and dopamine reacted to the benefit of high-calorie food in the past it acted as a survival mechanism…Today, we still have the same chemical reactions to these so-called hyper-palatable foods…despite there being less of a nutritional need for them.”

Why am I craving dairy (cheese,pizza, etc.)?

Some medical professionals think that a milk craving is really a craving for L-tryptophan, which plays a role in releasing serotonin, as well as another soothing brain chemical called choline. Some doctors even think that dairy cravings could point to a deficiency in vitamin D. Some cheeses are salty and remember as listed above you may just need water or be lacking in potassium, calcium, and iron.

Why do I not like to eat breakfast? 

Maybe you have just created a habit of skipping or suck down some coffee that masks the hunger and gives you a false since of energy and messes with your insulin response (how you process carbs).

Why do I back load…eat more at night? 

Maybe because you skipped breakfast or didn’t eat enough during the day or enough protein for breakfast and your body is still needing nutrients. Unfortunately cramming big meals in your mouth and gut after 7 p.m. can teach your body how to store fat as it doesn’t know when it’s getting food again.

This is all food for thought. Thanks Elizabeth S. for suggesting this topic and asking me about it. Hope this offers you and our readers insightful information to eat for their health and best bodies.

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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

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, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


January 11, 2020

As a personal trainer and avid athlete across many sports I really enjoy the benefits of strong and tone arms. Many times at Energy Fitness personal training studio Downtown Memphis we get phone calls of clients stating they want to work on their arm strength and have toned arms. I have included in this post 3 bicep exercises. One exercise with a cable that is available in most gyms or fitness facilities, one with a resistance band and lastly one with a dumbbell.

This one is great as facing away from the stack you are less likely to cheat or round the shoulder forward. Try 2 sets of 8 heavy and do negative or try 2 sets of 10-12 reps at count of 4 (2 seconds up and 2-4 seconds on the down motion). Keep the shoulder blades back in their pockets and assume good posture and breathing throughout the whole exercise.

1 Arm Bicep curl – pictured with a resistance loop. Can also be performed with a band with two handles stepped on with both feet so you can do a double bicep curl. With bands typically you will want to do more reps. Try 2 sets of 20 reps resting 1 minute in between sets.

 

The first two bicep curls are in the supinated position (where your forearm is rotated in the palm up position). This works on the short head of the bicep which is the muscle that pops. You also need to work on the second head of the biceps (hence bi in the word bicep) so you can have muscular balance and all around definition. Be sure to not rotate the shoulder forward. One tip is to keep your elbow in the meaty part of the leg, specifically the vastus medialis and press your leg in towards your elbow as you curl the weight to the top position. Be sure to breathe and go at an even pace. If you are going heavier then use the other arm to slightly help get the weight in the up position and let go and use the muscle in the down position. Notice the position of my hand-this is called a DB hammer curl. Try 2 sets of 10-12 or go heavy and assist with the other arm for 2 sets of 8 reps.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
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, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 

 

 


December 13, 2019

One of the hardest areas of life for our clients to change is their eating habits or the little dirty word diet. We’ve been transforming bodies since 2002 at Energy Fitness in Downtown Memphis with our personal training and nutrition coaching. When we first started including nutrition coaching as part of our Energize Method of success we saw how confused individuals were. Lots of confusion still lurks about and every where from print media, social media, television and other people that tried one method on themselves worked so well on them that they believe it’s the method for everyone.

Do you know what Sumo wrestlers do to gain weight? They typically eat only twice a day, but they eat very large portions of high-glycemic foods (like potatoes) and then go to sleep right after eating. Many people have unknowingly been on a diet similar to the Sumo wrestler diet—skipping meals and eating a large meal of high-glycemic foods too late at night. Nowonder they have such a hard time losing weight!

We all have unique dna and bodies with some general similarities. The biggest thing we all have in common is a brain. Simply knowing that what we put in our brain on a daily basis is based upon habits and knowledge may be just what you need to make changes. The more sugar we have the more our brain changes and makes us want more sugar and then here comes the brain fog keeping you from making healthy food decisions.

One of my favorite teachers in undergrad school was the toughest as she had high expectations and took no excuses which is similar to my personality. Dr. Mary Jane Gilbert taught my nutrition class and gave the class an assignment to write down what we ate for 1 whole week. I’m not talking just jot down a few things you stick in your mouth on paper and turn it is as that’s not excellence.

She made us write down the following:

  • time of food or beverage consumption
  • serving size/portion/amount
  • grams of fat for each item
  • grams of carbs for each item
  • grams of protein for each item
  • end of day caloric intake
  • end of day totals for each of the macro nutrients (protein, fat, carbs)

During class she taught us how to use our numbers above to calculate our nutritional needs based on our activity level and see how much percentage of our diet was made up of from each macro nutrient. This is a great visual as you can see if you are consuming 60% fat when maybe your genetics show you do better on a higher carb diet like me.

KEY POINT: What do you crave? For success eat the opposite! 

I crave fat like nut butters, coconut oil, avocado and since getting my 23 and me report I realized that me and so many of our clients need to realize that our bodies often work against us as your body tries it’s best to maintain homeostasis. 

I digress….Let me tell you I despised the food journal project, but I am a rule follower and wrote down every blasted thing I stuck in my mouth. This meant that the processed cheese and peanut butter crackers I had as a convenient snack made the paper.

Dr. Gilbert knew I was one of the University’s cross country and track athletes and she, being an award winning basketball player and coach herself she was a bit appalled by my food log. She knew I was running twice a day and totaling 40-60 miles per week plus lifting weights. She knew I needed so many more calories and better nutritional choices.  I could have given her all kinds of reasons why I didn’t have time or the means necessary to make this happen. After all, I lived in a dorm room with only a mere dorm fridge, no stove or cook top and was at the mercy of the meal plan from cafeteria and no family in town to cook meals. As I think of it now I could have even more excuses, I was poor and this was also before all the convenient protein bars and better protein shake options.

All of this to say I understand how painstaking it can be to write down your meal plan in order to lose weight, gain weight or eat for performance or recovery. Changes don’t happen overnight but you need to see on paper what a good plan can do positively for your body and health.

Why not reverse engineer your

daily or weekly meals for success?

 

AND AVOID THIS HAPPENSTANCE.

 

 

 

 

 

 

I had a client Brandy (a lawyer and fellow rule follower) that wrote down for 7 years what she ate and had the best idea. She said she she does best when she writes down what she plans to eat for the day before the day starts and that makes her more accountable to sticking with the caloric intake. Doing this, she could monitor her hunger and energy levels for the day and make necessary adjustments the following day or week to account for any business lunch meetings, parties or other events in which she may need to make adjustments either the day before or the day after the event.

For clients that turn in their food log we can roughly estimate their caloric intake and where the calories are coming from just from simply having the knowledge acquired from our education and training.

This can be the painful part of making major changes. Remember anything worth having is worth doing the work. Best method…get a food app or look online the different foods that you consume often and write down that nutrient information so you can make a daily eating plan.

Think about your personality and how this may be finally a successful solution to your weight loss struggle.

There are two solutions for you when making a plan. Either write down simple pen and paper and add totals or circle boxes from example Metagenics Gluten Free Low Glycemic food plan I am inserting a picture into this blog post.

High-glycemic foods can produce harmfully high blood sugar levels and a high insulin response. Low-glycemic foods support normal blood sugar levels and an optimal insulin response.

We have several other Metagenics meal plans as well as ones we have created that have given many clients success. Contact us for nutrition coaching at 901-466-6242 and we can get you on the schedule

Not a client and want the 3 squares meal plan or another one we created? CLICK HERE TO PURCHASE from $3.99 to $19.99.

I’m from the school that the more vegetarian you eat the more satiated you will feel. Also, you don’t need as much protein as you might think. Plan your veggies and fruit first (only 2-3 servings of fruit if you are an athlete or not trying to lose weight and only 1 serving of fruit if you are trying to lose weight). Next, plan your protein be it animal or vegetarian (remember animal protein adds up fast for calories and fat). Then plan what complex carbs you might consume being what Metagenics calls category 2 veggies (root veggies-carrots, squash, potatoes, beets). Finally put it into action.

For the Metagenics plan shown below, individuals consuming different amounts of calories.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Example Meal plan based on one of Energy Fitness’ best meal plan (3 squares) for those with weight loss goals, liver issues, food addicted, high blood pressure, heart disease, immune disorders or emotional eaters might look like below for women (add additional calories based on activity level for men) with only 3 meals and no snacking or alcohol (alcohol is processed before any other item-even before carbs).

Roughly about 1200-1500 calories – Energy Fitness 3 Squares example day (for those that may like this meal plan and want to not ill-combine their fruit then the only modification is to have fruit 30 minutes before first meal and before lunch meal). Starch with breakfast and lunch recommended and preferred with fiber like the oatmeal below or sweet potato with skin.

  • Breakfast: 1/2 cup cooked oatmeal & 2 eggs (i usually tell clients you need to earn/workout before having carbs but i’m sure this is a whole lot healthier option for 90% of the people we advise that either skip breakfast and back load later or drive through fast food) OR 8 oz almond or soy milk blended with 1/2 cup fruit (berries 6oz. is serving) and vegan or whey protein powder. For Breakfast Grains/higher starch vegetables (cat. 2) 4 oz. cooked – 1 oz. dry
  • Lunch: Fruit – recommended, but if you prefer to omit, then you must add 4 oz. additional veggies (*pear-shaped bodies need to stick with low glycemic index fruits)
  • 6 oz. veggies, 1 tbsp healthy fat (oil, avocado, nut butter)
  • 4 oz. meat or meat substitute for women (6 oz. for men)
  • Dinner: 6 oz. veggie and 4 oz meat (6 oz. for men)
  • Broth/Stock: msg free vegetable, chicken or fish (WHEN FEELING FOGGY BRAINED, SLUGGISH OR TIRED AND YOUR URINE IS PALE YELLOW TO CLEAR THIS IS A MUST FOR SODIUM REPLENISHMENT) PLACE A ½ CUBE IN HOT WATER AND CONSUME WITH A MEAL OR IF DESIRED TAKE NIBBLES OF CUBE WHEN NO HOT WATER BUT CONSUME WITH ROOM TEMPERATURE WATER AVAILABLE)

Side note: I wrote this blog while having my car serviced at the dealership. Staff put out free packaged pastries, granola bars, coffee and tea. I had to all but keep my mouth shut and just snack on my pear and make no judgements (well maybe a little wishing they had planned better.) Also available I had to hear the coke machine and processed snack machine get action as well..lol!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
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, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 

 

 

 

 

 

 

 

 

 

 

 

 


November 23, 2019

It is rare that someone comes into Energy Fitness who doesn’t have a least one scar from a scrape, fall, cut or surgery. When our personal trainers are doing fitness assessments on our clients at Energy Fitness, personal training studio located downtown Memphis we see all kinds of scars. Mostly we see scars in the abdomen and core area when pinching body fat and taking measurements. Most of us want to hide our scars or hope that no one mentions them at all. Some scars hold onto emotional traumas from the past we don’t want to revisit. You may have heard that we store emotions in our fascia. This can be around scars, burns and stretched tissues because they are also are living tissue.

I have a small 1 inch dent on the outside of my upper thigh from a dog bite in middle school. I had four stitches. My kids always tried to poke it because they thought it was fascinating. Until only about 8 years ago I didn’t like people touching it as it freaked me out and always felt like it was glued to the tissue underneath. It wasn’t until I started pinching it away from the underlying tissue, trigger point rolling it and cupping it (recently) that it is totally in-sync with the rest of my thigh. Armed with this knowledge I was much better about caring for my bunion surgery scars.

Left foot 7 years post bunion surgery
Right foot 5 week post bunion surgery             Right foot 13 months post surgery scar

 

 

 

 

 

 

Taking care of oneself is a proven way to stimulate health and wellness and this means your scars also. Overall daily stretching and movement, frequent manipulation of the affected tissues, rest, sleep, and general health and wellness principles can all help to aid in healing scar tissue or old affected sites.

Although it’s not something that’s widely discussed with care teams and surgeons, the size and appearance of a scar is something that patients think about. Whether you’ve had a hip replacement, knee replacement, meniscus surgery, ACL reconstruction, shoulder or back surgery, breast implants or C-Section a scar is inevitable. Although you won’t have a ton of control over how your body will scar, there are things you can do when it comes to breaking up scar tissue and adhesions with massage, kt taping and cupping therapy. You can play a role in healing your scar(s).

Massage therapists can help address the fallacy that nothing can be done to change this tissue by practicing focused therapy on scars and burns as well as personal trainers and fitness professionals teaching clients this concept.

Clients need to be educated about the living matrix so they can bring attention and touch to injured or damaged areas. This attention will help re-program false thoughts and rewire the brain to re-map and re-integrate this tissue back into the whole system.

The body feeds and nurtures all parts of the body—so why would a scar or stretched tissue be any less deserving? Oxygen, nutrients, fluid and waste products are all found in the matrix of any scar.

Scars tend to be missing lymph return and blood supply (capillaries). The research I have done shows manual manipulation may stimulate the creation of blood vessels (angiogenesis) by stimulating the area, causing local inflammation and then triggering a remodeling phase.

This is thought to occur because various growth hormones are released in the remodeling phase of scar or wound repair. These hormones can trigger angiogenesis.

Did you know scars don’t tan…they burn? The structural properties of a scar are different from regular skin. Scar tissue doesn’t have melanin (which is responsible for skin pigmentation). In fact, scars are more susceptible to UV damage and get sunburned more easily than regular skin. Always put sunscreen on and cover your scar in the sun!

Scar tissue forms during the healing process as the body produces collagen fibers to close and heal a wound. These collagen fibers do not grow in the same, consistent direction, and therefore are discolored and can have an uneven texture.

The appearance of a scar largely has to do with your genetics. In addition, if your incision or wound is on part of the body that is under tension, is tighter, more stretched, and is less fleshy or fatty (like a shoulder, shin, or knee) your scar will be more pronounced than say, if on your buttocks.

Scars will continue to heal and fade for up to two years after an incision or injury.

  • remodeling phase in your incision healing involves the lightening of your scar as the scar heals
  • mature scar is smaller, flatter, and paler
  • during the healing process, there are ways to improve how your scar heals and for larger scars over joints, it’s critical that you “work” your scar to prevent tightness

Before you start massaging your scar or enlisting a professional to perform scar tissue massage, your scar has to be in a good place. Do not massage until your incision has fully healed and is a scar (not just a wound or scab). If you massage your scar prematurely you could cause it to reopen or tear, leading to an infection.

Do not massage a scar until at least 2 weeks after a surgery or injury. Massaging scar tissue is most effective in the first 2 years while the scar is still forming and healing.

Why Scar Tissue Massage?

Massaging scar tissue has many benefits. Here are of the main reasons to regularly scar massage;

  • Decrease scar tissue build-up. Excess scar tissue can make muscles stiff and weaker, and in some cases can require scar tissue removal surgery.
  • Helps improve blood flow, which promotes healing and the scar’s pliability.
  • Drains excess fluid to reduce swelling and proliferation.
  • Helps regain feeling in the area and decrease numbness, tingling, soreness.
  • Increases range of movement and the scar’s flexibility. This makes movements feel less restrictive and “tight”.
  • May help with the appearance of your scar.

How to Massage Your Scar

As listed above, there are lots of benefits to scar tissue massage. When scar tissue is broken down through massage, you can help your body heal faster, and possibly reduce the appearance of your scar. Here’s how we recommend you massage your scar tissue at home:

  • In early healing phases, try and massage your scar for 10-15 minutes a day (2-3 times a day for 5 mins).
  • Apply a non-perfumed Vitamin E lotion or oil to your scar area. Vitamin E is proven to help build collagen and massaging with lotion lubricates the skin, cutting down friction.
  • Using the pad of your thumb or finger, firmly massage in a circular motion. You should be pressing hard enough that your fingernail turns from pink to white, but it should not be painful. First go up the scar clockwise, work your way up and around your scar slowly but maintaining a firm pressure. Switch it up by massaging counter-clockwise. This will help to drain excess fluid from the area.
  • Next, stretch the skin apart around your scar, and repeat your massaging with a firm circular motion using your thumb or finger.
  • With pressure, slowly slide your finger up the scar while apply pressure. Change direction by slowly sliding down.
  • Repeat the process several times for 5 minutes or so.
  • Ladies post C-Section and have a scar. Try this: try lowering your legs to floor from a lying on your back face up position. Start with feet in air and keeping your back flat on the floor keep your upper body in contact with the floor throughout the whole range of motion. Difficult? Now pinch your C-Section scar and try again. You can help deactivate the tissue surrounding or decompress to aid in better function of your core.

Scientific proof: A case study of kinesiology taping for scar management

Stretch Marks

Stretch marks (epithelial stretch marks) are different than scars, but may also be addressed in a similar manner. Clients who have quickly gained or lost a lot of weight, had lymphedema or been pregnant are all candidates for stretch marks.  Generally, this is a condition where the skin (the epidermis, dermis and superficial fascia) is stretched quicker than the epithelial tissue can adapt, so the tissue that is affected is elongated and stretched.  Generally, there is a weaker matrix to support this stretched tissue; thus, the epidermis appears rippled and has wrinkles.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
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, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 


November 8, 2019

Cinnamon is a common spice and it has lots of healthy benefits. Often our clients at Energy Fitness personal training and nutrition coaching studio located downtown Memphis ask for tips and tricks for losing weight. Aside from healthy eating, portion sizes, meal timing and exercise and other nuances we love to push healthy spices and whole food.

This article explains the differences between Ceylon and Cassia cinnamon. These are two types of cinnamon and both of them are healthy, but one contains a toxin that is harmful if you eat too much of it. Cinnamon has different amounts of a compound called coumarin, which may be harmful to your liver in large doses. The tolerable daily intake of coumarin is 0.1 mg per kg of body weight. Consuming much more than that may cause liver toxicity and cancer. Based on the tolerable daily intake, it is not recommended to consume more than 0.5–2 grams of Cassia cinnamon each day. However, you can eat up to 5 grams (1 teaspoon) of Ceylon cinnamon per day. For your reference 1 level teaspoon is 5 grams. Cassia cinnamon for the same dosage has 225 times more coumarin than Ceylon cinnamon. In rodents, coumarin is known to cause kidney, liver and lung damage. It may even cause cancer. In humans, there are isolated incidents of similar effects. Exceeding the upper limit for coumarin is easily possible if you are consuming a lot of cassia cinnamon. In many cases, just 1-2 teaspoons could bring someone over the daily limit (possible if someone is adding this to a protein shake twice daily or fruit smoothies). I limit my dose to 1/4 to 1/2 teaspoon daily with my shake(s) depending on my workout regimen.

Benefits of Cinnamon:

  • antioxidant-rich (antioxidants are like the rust scrubbers in your cells reducing the free radicals that cause damage and cause rapid aging or sickness)
  • benefits blood sugar control, which is important for people with diabetes
  • may reduce blood sugar spikes, increase insulin sensitivity and improve metabolic markers associated with insulin resistance
  • several of cinnamon’s bio-active compounds appear to block a protein called tau from accumulating in the brain. This is important, as tau buildup is a characteristic of Alzheimer’s disease
  • Ceylon has far less potential to cause harm when consumed regularly
  • Cinnamon can be used to reduce the glycemic index of a meal up to 29% according to Tim Ferriss and his book the 4 Hour body.

Cassia Cinnamon tends to be a dark brown-red color with thicker sticks and a rougher texture than Ceylon cinnamon and is considered lower quality. It is very cheap and is the type most commonly consumed around the world. Almost all cinnamon found in supermarkets is the cassia variety. It typically comes from Eastern & Southern Asia. Cassia has long been used in cooking and in traditional Chinese medicine. Roughly 95% of its oil is cinnamaldehyde, which gives cassia a very strong, spicy flavor.

Ceylon, or “true cinnamon,” is a product from Sri Lanka and southern parts of India. Ceylon is tan-brown in color and contains many tight sticks with soft layers. These features provide a highly desirable quality and texture. This type of cinnamon is less common and has long been prized as a cooking spice. It is quite expensive compared to the more common cassia variety. It has a delicate and mildly sweet flavor suitable for desserts.

Bottom line: If you regularly eat a lot of cinnamon or take a supplement that contains it, then it should be Ceylon and not cassia. At the end of the day, Ceylon cinnamon is better quality and much safer. Go through a lot? After the research for this blog post I am making the switch to Ceylon cinnamon and purchased a pound online.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & 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).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


September 26, 2019

Oh goodness, something else to worry about. Mold in coffee beans, mold in my dishwasher, mold spores in the environment seasonally. A client of Energy Fitness personal training studio in Downtown Memphis recently told me that coffee has mold. She then went a step further and she informed me of the health benefits of coffee enemas and how you should only use mold free coffee, distilled or filtered water, etc.. This is one health kick I cannot get behind pun intended! It did inspire me to research mold in coffee and see what’s up.

Once I started researching it I realized there is too much information out there for me to condense, read through and put in a simple blog post so this post is merely to get you thinking and inspire you to make the switch mold free coffee or quit altogether. My body despises caffeine so at least it’s one less thing for me to worry about or change my habits.

Mold & mycotoxins: What’s the difference?

Molds and mycotoxins are not the same thing, but rather mycotoxins can be produced by certain molds. In other words, these fungi will not produce mycotoxins unless it’s the right variety of mold, coffee moisture levels become too high and conditions in roastery warehouses are welcoming as well as your own coffee pot. One of the realities of the coffee trade is that there is usually some amount of mold spores on green coffee before it is roasted. Of course, roasting often but not always kills mold and its spores. Ridding the coffee beans of mycotoxins which have developed during improper storage of the beans is not so easy.

Fungi are able to grow on almost any surface, especially if the environment is warm and wet.  Inner wall materials of buildings, wall paper, fiber glass insulation, ceiling tiles, and gypsum support are all good surfaces for fungi to colonize.  These fungi then release mycotoxins into the environment causing symptoms of many different chronic diseases.  Unlike other fungal toxins, such as mushroom poison, mycotoxins are toxic secondary metabolites produced by mold, and we can additionally unintentionally ingest them in food. Diseases and symptoms linked to mycotoxin exposure include fever, pneumonia-like symptoms, heart disease, rheumatic disease, asthma, sinusitis, cancer, memory loss, vision loss, chronic fatigue, skin rashes, depression, ADHD, anxiety, and liver damage.

The US has Cranky & Moldy Mycotoxin Grapeno standards for coffee. For business reasons, it is convenient to dismiss OTA or other mold toxins as non-issues in coffee, especially in the US. That would be foolish, especially in light of the recent Bulletproof podcast with Dan Cox, a coffee expert regularly cited on CNN, with 30 years in the field. The OTA problem in coffee has been known for a while. A 1989 study [13] says that 58% of beans are contaminated.  Six years later, another study [14] found that 52% of samples were contaminated. The International Journal of Food and Chemistry Toxicology concluded “regular coffee consumption may contribute to exposure of humans to OTA.” More recently, this study [15] of Brazilian coffee found “Practically all samples (91.7%) were contaminated with moulds.” 83.3% of samples contained Aspergillus niger, a major toxin former, yet all of was “good enough” for European standards. cited: https://blog.daveasprey.com/one-ugly-mug-the-science-behind-just-one-mold-toxin-in-your-coffee/ (pic source: bulletproof website)

Have heard of Dan Cox? Apparently Dan’s a big deal in the coffee industry. He received the Lifetime Achievement Award from the Specialty Coffee Association in 2012. Here’s a Podcast with Dan Cox and Dave Asprey (founder of Bullet Proof Coffee): caffeine, Coffee & Mycotoxins

Here’s a urine test for mold: https://www.greatplainslaboratory.com/gpl-blog-source/2017/8/10/a-brand-new-urine-test-for-mycotoxin-exposure

My client shared with me that she knows of two brands for mold free coffee. There may not be that many available, just do your own research.

Mold Free Coffee Brands:

Brewing it at home and getting a bitter taste? Mold can take bitter…uggggh! Consider disposable filters as that wet environment may be lurking unseen mold in the depths of your machine.

Purity Coffee: https://puritycoffee.com/lab-results/
Bullet Proof Coffee

May you be the best researcher of what goes into or own your own body!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY OR ROCK TAPE & 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).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 

 


August 2, 2019

One of the joys of personal training clients at Energy Fitness in downtown Memphis includes hearing success stories in all the different areas of life that is impacted. We especially love the glow and excitement in our our female clients as they tell us of their feats of strength moving furniture or carrying something heavy that they would not have been able to do before they started lifting weights. Some occupations such as occupational therapists, nurses, dentists, dental hygienists and architects often spend time either moving patients or hunkering over with bad posture.

Fit people didn’t get there without lifting, grunting and doing exercises that maybe they didn’t always feel like doing. In the end there are real lifestyle advantages to strength/weight training.

I personally have been experiencing thankfulness for my strength training, flexibility and endurance over the past several months. I told my husband and Lisa the other day “I’m so exhausted I get why people don’t exercise but If I didn’t exercise then I can’t imagine how I would have the energy to do all that has been needed and still needs to be done.” We contracted renovations to be done adding 2 rooms above the garage (about 500 square feet) so the kids can have their own room and a bonus room.

It has been exhausting and it’s not over yet. Lots of going up and down stairs (including attic stairs) with boxes, moving existing furniture, trips to storage, water damage from rain to our hardwood floor downstairs when it wasn’t “in the dry” yet causing us to move in and out of 4 air-b-n-b’s, putting new beds & sleeper couch together, ladder skills and installing drapes and blinds, etc, etc. Oh and we had to put 2 twin beds in our master bedroom for a month so goodbye closet and privacy (bohoo, 1st world problem). Anyway, I digress!

 

Strength has different meaning for different people.
What’s your version or definition of strength?

Strength to me and as heard from clients over the years means the following: 

  • having to move something heavy by yourself either because no one is around or you wanted it done on your timeline…right now
  • putting something together by yourself from IKEA that shows in directions 2 people are really needed
  • moving furniture up stairs and not throwing your back or shoulder out
  • picking up your children or grandchildren
  • doing activities with your children or grandchildren such as biking, skating, trampoline park, water park, hiking or backyard sports practice
  • getting up and down off the floor easier
  • standing on 1 leg to put on your pants and not falling over (this is also balance)
  • carrying your kids heavy backpack
  • carrying luggage
  • putting luggage into overhead compartment without looking like it’s about to kill you
  • getting sometime off a top shelf overhead without hurting your shoulder or neck
  • carrying beach chairs or a cooler
  • being able to garden easier
  • raking leaves or sweeping without your back killing you the next day
  • skiing down a mountain with ease
  • hiking mountains
  • better golf
  • scuba diving with heavy equipment
  • putting together furniture and moving furniture (not just with your legs…women)

Injuries happen when muscle balance is not optimal or overuse has occurred and the body says I give.  Since we don’t all live on farms and do manual labor it may be more convenient to hire a personal trainer to meet your needs so you don’t have to add the additional mental fortitude to learn the most efficient and safe way to achieve optimal health.

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. 

 

 


May 19, 2019

Energy Fitness Downtown Memphis loves it when clients follow our advice and implement lifestyle changes. This client contacted us for Nutrition Coaching and then later for Personal Training advice. Rob Clark may have what most would consider a stressful job, Chief Government Affairs Officer of St. Jude and he doesn’t make excuses for finding times during the week to get in exercise. We coach individuals to empower themselves to commit to eating healthier and moving more efficient in their exercise programs.

In his video testimonial below Rob discusses since childhood how he has had a condition called Ankylosing spondylitis (pronounced ank-kih-low-sing spon-dill-eye-tiss), or AS, is a form of arthritis that primarily affects the spine, although other joints can become involved. It causes inflammation of the spinal joints (vertebrae) that can lead to severe, chronic pain and discomfort. He has always known that keeping active helps the symptoms.

Be sure to scroll down for before/after pics and videos

Rob decided he wanted to tap the breaks on poor nutrition choices and make healthier and more considerable lasting lifestyle changes. He is already very active on his own doing strength training circuit classes at the Y twice a week and running a few other times a week but he just wasn’t getting results he wanted. He contacted Energy Fitness to be prescribed the most effective exercises, stretches and meal plan(s) for his body. We initially did Nutrition Coaching and didn’t take pictures but after 6 months of Nutrition Coaching he wanted to again take it to the next level. He purchased a few private personal training sessions which is why we have the pictures dated October. We also did the Titlest Performance Institute Level 1 Functional Screen as he wanted his golf game better. This screen revealed most helpful limited range of motions in his body which was helpful in creating the best program for his goals.

We are sharing in this post his assessment numbers hopefully to inspire you to make a change and inspire you to create better habits. We now take pics even for clients that just get Nutrition Coaching with us. Pictures help us track alignment and posture as well as body weight changes.

Specifics to his exercise programming:

We focused on exercises that were going to tilt his pelvis under to provide a posterior tilt and better his range of motion and hip hinging. We gave him plies (sumo squats), Stationary Lunging back, 1 leg dead lift and specific ab/core exercises that are the same ones we prescribe to clients that have diastasis recti (a separating of the abdominal wall ) which isn’t only applicable to women post baby. Many men have this and are doing the wrong exercises to flatten and strengthen the abs.

Rob Clark’s results

April 12, 2018 to May 2, 2019 (age 57, height 5’11)

  • Went from 207 to 180.5 LOST 26.5 LBS (4.5 pounds from original goal)
  • Lost 4.75 inches (notice this number is not as high as others which is acceptable as he gained muscle and lost body fat) Abdoment was 38.25 now 36.5
  • Body Fat -went from 28.2% to 18.7% LOST 9.5% (abdomen fat in millimeters went from 43 to 28 and illium/love handles went from 23 to 12, back went from 28 to 17. Where each of us holds fat reveals a cascade of hormonal, insulin, carb intolerance, etc about what’s happening in our body.
  • Flexibility (modified sit and reach test) – went from 1 to 2.5 THAT’S 150% IMPROVEMENT in hip hinge movement)

 

 

We are still tracking Rob as he calls us for follow up assessments and continued coaching. We’re so proud of your results Rob and look forward to your continued success. Thanks for allowing us to share your story.

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?


INTERESTED IN THE SERVICES AT ENERGY FITNESS?
552 S. MAIN, MEMPHIS, TN

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.