downtown memphis personal trainer

February 21, 2020

Our packages at Energy Fitness include meal plans so the clients can have the best chance at nutritional freedom and education about meals that are healthy along with teaching meal timing. We have over 25 meal plans and choose a few for each client based on their habits, goals and food choices. We do realize that there are different levels of commitment for eating healthy and sometimes convenience becomes a factor. So many times in our society the quick foods become the whole meal plan instead of just a rare occasion. Ask yourself why you eat healthy or wish for the desire to want to eat healthy. Healthy skin, better sleep, less brain fog, shed pounds, have more energy and better overall feeling of well being should top your list. If those aren’t your motivation then maybe you can start with having those as mantras when you get off the plan or don’t even have a plan.

This post is just to give you a few options and get your brain working to find other alternatives to junk food or super high calorie fast food. I mean you really aren’t any busier than anyone else and we have lots of executive, successful clients and busy working moms that find the time for eat healthy.

When travelling with the family out of town when pressed for time we pop in a grocery stores and just grab something healthy like tuna pack, salad, and some chopped veggies or gluten free crackers. Sometimes there’s a salad bar or If they have sushi I might grab that if no added sugars. I am an ingredient detective and you should be too. You should be able to pronounce the foods and chemicals that you put in your mouth and body.

There are different levels of fast food. There’s the drive through option, Then there are options like food Bars or walk up service type of service menus as well as grocery store pop ins.

Arby’s: Roast Turkey Farmhouse Salad, Total Calories: 240, Total Fat: 13 grams

Chick-Fil-A: Grilled Chicken Cool Wrap,Total Calories: 350, Total Fat: 13 grams

Chipotle: Burrito Bowl,Total Calories: 330,Total Fat: 8 grams

Dunkin’ Donuts: Wake-Up Wrap,Total Calories: 190, Total Fat: 11 grams

Hardee’s: Low Carb Charbroiled BBQ Chicken Sandwich,Total Calories: 190, Total Fat: 4 grams

Moe’s Southwest Grill: Burrito Bowl, Total Calories: 357, Total Fat: 17 grams

Wendy’s: Apple Pecan Chicken Salad, Total Calories: 340, Total Fat: 17 grams

So that’s 7 fast food now I’ll share my fast food ideas:

bumble and bumble tuna and crackers or chicken and crackers (great for kids) pair with side salad or cherry tomatoes and spinach leaves or sweet baby peppers.

salad to go kits from grocery store (i forego the dressing and eat it bare unless there are lemon wedges handy).

pack my own to go lunch and snacks of salad, veggies and a protein like veggie patty, boiled egg(s), tuna salad

Snacks like aloha bars, vega bars, rice cake and nut butter individual packets (they come in almond, watermelon seed, cashews, sunflower and peanuts in which I never eat peanuts due to mold and cancer) are great to keep handy. I buy cliff, power crunch and zbar’s for the kids. Protein shakes are a great go to meal or snack when no other options.

HAPPY & HEALTHY EATING TO YOU!

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).

by TonyaTittle

January 17, 2020

Do you ever feel like your energy is just stuck? Seem like you’re in a rut and can’t seem to find your way out? Ever consider that maybe it’s not just the season or your mundane routine but that you may have stagnant energy or taken on the negative forces or energy from a space, place or individual(s).

The past few years since I have been more open and present to my intuition. I have always had but squashed it. I have become very open to healing the body using holistic practices that can help bring the body into whole self-alignment and have been slowly sharing this knowledge with others. After being introduced to energy work from Mae our LMT ,ngetting certified in Reiki combined with my spiritual upbringing and studying other religions I feel calmer and able to deal with stress much easier. Of course having young kids may have a wearing down effect as well….lol and just getting older and wiser is helpful also.

Some of you may think this post is hokey and maybe I’m oversharing a bit but so what I’m gonna be me and pass on my knowledge so you can keep your aura clean as well so you can be ever present and more in tune with your body’s needs to reach optimal health and wellness.

When I first met Mae our massage therapist she had mentioned I had so much fire as part of my aura and that she could feel when she would massage me that I just wanted her to just rub out the tight areas and stop touching me. I worked on this between mindfulness, meditation, Chakra therapy with food and colors and just learning to keep my bubble of protection around me from being penetrated with the negativity of others. What’s my energy is mine and what’s yours is yours!

What is aura you ask? It’s the distinctive atmosphere or quality that seems to surround and be generated by a person, thing, or place. You aura has colors as well and these have meaning. As children mature and their thinking processes and personalities become more defined, they add colors to their auras. Most adults have an aura about 2 feet (60 cm) wide.

Here’s 7 Ways to Clean Your Aura

Image result for free picture of human aura

Take a Walk in The Rain or Take a Bath – There’s nothing like running water and it’s healing properties to rinse away all the stress and troubles flowing out of your mind and body either back to mother earth or down the drain. This is my favorite and so much so that I have now told my husband that when we book hotel rooms when traveling I must have a bath as a shower isn’t the same as my hot soaks!
Sweep or Comb Your Aura – I use a short hand towel which is especially helpful for the back of your body not easy to get with your hands alone. Combing your aura with open fingers and blowing the energy back to mother earth or whatever force you believe can dissolve it.
Mental Cleansing – Breathing and visualization: sit in a comfortable position for 5-15 minutes and focus in a distraction free environment. Take long cleansing breaths and with each breath imagine all the negative energy or thoughts leaving your body.
Sun – Wind – Play – This is pretty much eco-therapy aka nature therapy and research proves outside time really is healing. We need more parents to tell kids to go outside and play these days. Just get out there and move with gentle exercise, yard or garden work or just enjoying nature.
Feather Whisk – cleanse your aura are feathers, particularly owl or turkey feathers. Begin at your feet and work upwards, much like a bird would fly from the ground to the top of a tree. Ask a friend to assist by sweeping your backside or any areas around your physical being that you cannot reach easily.
Smudge – Herbs that are helpful to use for aura cleansing can include sage or lavender. Bundles are available of sage to burn and smell the incense. Just open a window or door and let the bad energies flow out. Lavender is available in essential oil and can be added to lotions or sprayed on.
Create a bubble of protection – now that you have cleaned your aura you must keep it that way. Work on staying away from energy vampires or negative people that always seem to keep something stirred up.

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., 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

by TonyaTittle

December 7, 2019

We go in bouts at Energy Fitness teaching our personal training clients all the different ways to incorporate inversion into their life. We will often be showing one client different versions of how to go upside down and tell the benefits and another client will hear the benefits and see the exercises and want to get in on the action. Oddly enough with my 500+ pics I had to take more pics just for this post.

Just to be clear before you dismiss this upside down thing for yourself know that there are many different levels so you can start where you body speaks to you. Pictures peppered in this post to show you. Not pictured is plow pose, teeter gravity boots, yoga swing and other aerial yoga cloth props. Of course I’m sure I’m missing something like hanging off bed or couch but you have lots of ones to try. For the wall poses see if a friend or family member can grab a leg and assist you. See precautions below.

My own testimonial: I’ve been doing inversions for about a year now and have regained my 1/2 inch I lost in height most likely from 30 years of running. I’m a believer! I initially started with only 1-2 times per week for about 30 seconds and progressed to 5-6 days per week with totally 3 minutes each session with small rest breaks before going into different poses.

Inversion therapy is a great way to defy gravity and bring relief to common back and joint pains. Most people understand that inversion therapy can help your back but do not realize the benefits it can have for your joints too.

Every joint in your body feels the pressure of weight and gravity each day, and this causes natural wear and tear. While inversion therapy provides relief for this you also need to promote joint health.

Inversion therapy is a technique where you are suspended upside down to stretch the spine and relieve back pain. The theory is that by shifting the body’s gravity, pressure eases off the back while also providing traction for the spine.

For these reasons, inversion therapy may be beneficial for people with:

chronic lower back pain (great for runners after pounding and jostling from a few or many miles sitting, and too much bending of the spine)
poor circulation
sciatica
scoliosis

In theory, inversion exercises should help the spine by:

creating more protective fluid around spinal discs
removing waste from the spine
decreasing inflammation
increasing blood circulation through surrounding muscles
assist the lymphatic system drain toxins from the body

Other factors that may cause complications include:

retinal detachment
pregnancy
obesity
use of blood clotting medications

It takes time to adjust to inversion therapy. It’s best to start off in shorter increments (slowly building from one-minute sets to three) to get used to the process. This can help reduce side effects such as dizziness or muscle strain. Be careful not to overdo it.

Too nervous or scared to hand upside down without help? Try an inversion table.

Adventurous? Find a park or get some anti-gravity boots

https://teeter.com/product-category/decompress/

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., 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

by TonyaTittle

November 15, 2019

Why do the same cardio over and over again? So boring! When clients at Energy Fitness personal training studio hire us as their personal trainer and Accountability Coach we send them a 7 minute video entitled Cardio Express. The video shows many different types of cardio and how to achieve the HIT training (high intensity training) even without equipment. Short bursts of cardio can stimulate the human growth hormone and mimics strength training for the results it can achieve. Just think about the difference of muscle mass between long distance runners versus Olympic divers, gymnasts, sprinters and weight lifters to mention a few.

Jumping rope is great cardio as well as a great cross training option. This post aims to teach you 4 variations of jumping rope. Let’s first chat about making it more efficient with a jump rope that fits you well. Picking the right type of rope is personal preference as there are different handles as well as material for the rope itself. For true beginners or those that haven’t jumped rope for many years you may wish to get a beaded rope that is easily adjustable for height by simply taking a few plastic links off.

SCROLL DOWN TO SEE VIDEO DEMONSTRATION

To figure out what length of jump rope you need grab a measuring tape. Standing and with both feet together measure from the bottom of one armpit down to the floor, under the feet and up to the other armpit. In easier terms, when you get your rope and stand on it in the middle and grasp both handle’s they should be just under your armpits for a proper fit.

Here are few different types of ropes to choose from. Online shopping is abundant in choices. My favorite is the black one with tiny weights in the handles and a plastic rope.

When you start jumping you will notice that your arms/shoulders may burn a little as it’s a great bonus to help work the shoulders as well. Consider stretching not only your calves but also your shoulders and biceps post workout. Notice I included a picture of a clever device to stretch your calves as you will want to lengthen your calf muscles post jumping or they might seize up on you or when you are really sore the next day be reminded that you tortured them. Of course you can just stretch your calves with downward facing dog, hanging heels of step or a staggered calf stretch or any of the pics shown of stretches below. The blue moon as I call it can help prevent or decrease plantar fasciitis pain and give you a more intense stretch than you can get without it. One thing to consider is that many of our clients complain of knee pain and this is often from tight calves, so rub them, stretch them or cup them if you must just keep them well taken care of.

How many reps of jumping rope should I do?

Beginners 100-300

Intermediate 500-700

Advanced and worked up to: 100-2000+

Try timing how long it takes you when you first start to jump 100 reps and write it down. As you get better and get more cardio you can do more without feeling like you are going to die or cramp up.

You can even mix it into your weight training workouts or a run. Last week I wanted to mix it up and enjoy the sun on my face so after each mile I jumped 500 reps for a total of 3.5 miles and 1500 jumps ropes.

Jumping rope for runners is especially great as it can help keep your hips from locking up from the dreadful same movement pattern that running enforces and help with your leg turnover. It can help keep the swagger in your hips ladies and gents!

Here’s some stretches as mentioned above:

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., 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.

by TonyaTittle

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
SERVICES 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

by TonyaTittle

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 Grape no 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
SERVICES 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

by TonyaTittle

September 14, 2019

Increase Dopamine = More Productivity

What’s dopamine? Dopamine is a neurotransmitter that our brain produces to help us get motivated to do more stuff such as necessary behaviors, like drinking water and eating food, but can also bring people to act on less healthy behaviors, like binge eating or other addictions like shopping, overworking, social media, excessive exercise or drug use. Having a spike in dopamine may increase motivation to do housework, complete a work or home project, go out with friends or be more physically active. Dopamine levels can be a factor or influence how we focus and achieve great things even if the payout isn’t immediate or obvious. It can also play a role in things like sleep, digestion, pain response, and other bodily functions.

In the book Brain Body Diet by Sara Gottfried she says many profound things and one of my recent favorites is a chapter called HOOKED. She is referring to shifting your mind-set as part of making appropriate lifestyle changes: “You will loosen your death grip on the thing you mistakenly believe you can’t live without. You’ll release some of those old resentments that are erosive and harmful, make you feel beleaguered, and block you from the sunshine of the spirit.”

What do you think you can’t live without, caffeine, alcohol, chocolate, ice-cream, shopping, checking your email every 15 minutes?

If research studies have shown that massage can boost dopamine by 30% what are some more ways you can train your brain to be more effective and efficient naturally? I always get a burst of energy after getting a massage with our Energy Fitness therapist Mae Jensen, LMT. I shouldn’t have to convince you to schedule a massage with her but maybe you need a reminder to give yourself the gift of self-care (see end of post for contact info).

Benefits of raising Dopamine:

Aside from being the ultimate motivator, having a constant supply of dopamine in your system has a few other fringe benefits:

Helps you lose weight.
Makes you feel more alive.
Improves your memory.
Stops self-destructive behavior including certain addictions.
Counteracts depression.
Lets you resist impulsive behavior (shopping, work-alcoholism, food binging, social media & internet binging).
Helps you avoid Parkinson’s disease

If you want to be productive and get things done, here are
12 ways to boost your dopamine levels.

Get a Massage
Consume DHA which is used for treating dementia, type 2 diabetes, coronary artery disease and ADHD. It is also used
to prevent and treat depression. It boosts dopamine levels as it supports the brain’s electrical signals and reduce the production of the enzyme that breaks down dopamine. Eat whole foods sources below or take a supplement. My favorite is Metagenics DHA/EPA 720.

Herring
Lake Trout
Mackerel (easy to pack for lunch as it comes in an easy open tin container)
Salmon
Sardines (these are a little fishy for me but in a pinch I’ll have on a salad)
Seaweed (get the small snack packs)

3. Folate helps the body build cells and combat heart disease. It also releases serotonin which is involved in the regulation of several processes within the brain including memory, anxiety, depression, aggression, mood, appetite, sleep, emotions and perceptions. You can get this from whole foods or supplement form when you just can’t stand to squeeze all the foods below in your diet:

Dark green leafy vegetables, like kale and spinach
Fruits
Fruit juices
Meat
Nuts
Poultry

4. Take Dopamine Enhancing Supplements

These encourage your brain to produce more dopamine:

Curcumin, the active ingredient in our favorite curry spice turmeric, helps increase levels of dopamine.
Ginkgo B
iloba is a popular wonder drug and though it’s not proven, it might help increase dopamine levels by making it stay in your brain longer.
L-theanine increases neurotransmitter production in your brain, one of which is dopamine. Green tea has lots of this, though it can also be taken as a theanine supplement. I love the Metagenics Calm bars with this amino acid in them. They are chocolate and coconut flavored.
Acetyl-l-tyrosine is a production-ready version of tyrosine which will make it easier for your brain to create dopamine.

5. Sunlight, it both increases your number of dopamine receptors and gives you vitamin D, which in turn activates genes that help release dopamine. I use sunscreen a lot for my skin but blocking the vitamin D so I take Metagenics D3 (10,000 units- they have 5k units as well).

6. Remember that person who likes hugging a lot? Turns out, he/she was onto a good idea. Human contact triggers dopamine production not just for you, but for the other person as well. Actually to get the most it’s a 7 second hug. So get your dopamine fix whether you’re caressing your spouse, hugging the kids, cuddly pet or even shaking hands with colleagues. Some of you that really know me may giggle at this suggestion as I’m not known for being a huggy person. I often have to get out of my comfort zone when people come at me for an embrace and I have gotten better over the years lol.

7. Meditate – Sometimes the best way to do something is by doing nothing. Calm the monkey brain down.

8. Music -listen to music, make music

9. Make a to-d0 list and check off items when finished (I get a huge domapine hit from this one.)

10. Losing weight increases your dopamine. That’s because being overweight reduces the number of dopamine receptors that you have.

11. Exercise – activity is something your body craves (even if your conscious brain hates it sometimes). To make it fun for you, your brain actually releases fun chemicals like serotonin, endorphins and yes, dopamine.

12. Take in nature

What did you do to raise your dopamine today?

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
SERVICES 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

by TonyaTittle

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
SERVICES 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.

by TonyaTittle

July 4, 2019

Energy Fitness personal training studio in Memphis is more than just a training and nutrition coaching studio. We are about helping clients feel and look their best. We asked our Massage Therapist Mae Jensen, LMT to do this post on facial rolling and massage so you can be in the know and put your best face forward. These little inexpensive tools can be a great addition to your body and skincare routine. In early May if you live in the Memphis area you are very aware of the Tennessee snow (cottonwood) in the air and undoubtedly feel or have felt the toll it takes on your sinuses.

Let’s take a minute to talk about facial massage and our lymphatic system

The lymph system is kind of like the trash collector of our body, gathering up toxins and taking them to removal sites, our kidneys/liver and urinary system. Unlike our cardiovascular system there aren’t any valves or pumps to move things along so sometimes things stay stagnant. Did you know that weight lifting naturally helps to stimulate the lymphatic system? Massage offers benefits by using light pressure and rolling motions thus helping flush out the pipes and get rid of the symptoms of a backed up lymph system such as:

fluid retention
puffy/red eyes
breakouts

Here are two tools that you might want in your facial care toolbox! Left is Jade roller. Right is Rose Quartz Acupoint Tool Set. (click on images to see on Amazon)

So how do we start?

1. Apply an oil or lotion to you face to help reduce friction, you can use an SPF lotion in the morning and a nice collagen or vitamin E oil in the evenings to help protect from sun damage and wrinkles.
2. Using your fingers or a Jade roller start at your inner cheeks, by your nose and stroke towards your ears. Most skin care professionals suggest doing each motion 10 times or for one minute
3. Move on to the forehead next, starting at your eyebrows and moving upwards to your hairline then sweep outwards at the top, repeating 10 times or for 1 minute. (I like to additionally roll the eyebrows because all those moments furrowing at the kids to do chores seem to tighten this muscle creating deeper forehead lines. Tonya)
4. Next starting at the center of your chin move outwards and up along the jaw to help naturally lift the skin, repeating 10 times or for 1 minute. (I like to additionally roll the jaw muscle to alleviate any TMJ tension, Tonya)
5. Once you’ve finished the face its time to move all the drainage to your main lymph nodes. Locate the jawline, at the end of the jawbone use gentle downward strokes moving to the mid collarbones, taking care not to massage your carotid artery.
6. Finish off by gentling tapping all over your face, like you’re playing a piano to stimulate you skin and wake up the lymph system. Image result for facial rolling map

Take this time to really connect and thank your body for the protection it offers us.

Don’t forget we offer an amazing facial upgrade to any of our massage services with Mae using the all natural products from the M’lis skin care line.

The M’Lis face wash wakes your skin with natural caffeine from green tea, followed by an invigorating exfoliation with apricot seeds, we then tone and tighten with natural collagen and clay mask. Lastly we give your skin a deep moisture treatment using Apple stem cells and a cool jade stone roller to seal and protect your pores. Be on the lookout for some amazing new skin care products coming this summer. We’re all about natural products!

How do I find out more info on this and other services? Click Here

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.

by TonyaTittle

March 1, 2019

Here at Energy Fitness, Downtown Memphis we want to see you reach your goals! Tonya has put together a six day meal plan bundle that is sure to give you results, and not only that, she was kind enough to gather some of the items for you!

Besides being told what you need to eat day by day there are many items included in a kit plus a grocery list on a card for the remaining items that you can take with you to the store. This is meal planing made simple. We did this because often giving food guidance in terms of not only the types of food and portion sizes meal timing is a very critical aspect of nourishing your body and knowing when and how to pair foods. Tonya took into considering food combining and glycemic index, fiber, protein, fat and more nutrition science.

WHAT’S INCLUDED (*Limited Supply* ONLY 4 LEFT!)

1 lb. Vegan Protein for breakfast shakes
6 VEGA snack bars for your afternoon snack
2 cartons Pacific Creamy Tomato Soup
2 pouches Bumble Bee Light Tuna
3 pouches 0% Fat Salad Dressing
3 snack size pouches of Almonds
2 Skinny Pop
1 tape measure to track your results
1 water cup
1 Stretching Strap with institutional card
6 now detox tea bags
Grocery List
Meal plan

The GET SERIOUS SIX DAY MEAL PLAN is only $85.00 plus tax.

Interested in the services at Energy Fitness?

Click here for a FREE consult (value $87)

Click here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hypnotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242

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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

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

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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

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

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

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

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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

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

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

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

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Mold Free Coffee Brands:

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 SERVICES AT 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

Increase Dopamine = More Productivity

What do you think you can’t live without, caffeine, alcohol, chocolate, ice-cream, shopping, checking your email every 15 minutes?

Benefits of raising Dopamine:

If you want to be productive and get things done, here are 12 ways to boost your dopamine levels.

What did you do to raise your dopamine today?

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 SERVICES AT 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

SHARE THIS:

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:

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 SERVICES AT 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

Let’s take a minute to talk about facial massage and our lymphatic system

fluid retention

puffy/red eyes

breakouts

Here are two tools that you might want in your facial care toolbox! Left is Jade roller. Right is Rose Quartz Acupoint Tool Set. (click on images to see on Amazon)

So how do we start?

Don’t forget we offer an amazing facial upgrade to any of our massage services with Mae using the all natural products from the M’lis skin care line.

How do I find out more info on this and other services? Click Here

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

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?

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

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

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

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

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

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

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

INTERESTED IN OUR
SERVICES AT 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

INTERESTED IN OUR
SERVICES AT 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

If you want to be productive and get things done, here are
12 ways to boost your dopamine levels.

INTERESTED IN OUR
SERVICES AT 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

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

INTERESTED IN OUR
SERVICES AT 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