Did you eat too much or too much of the “not great for your health” foods. Let’s not even call some of the food you ate actually food. If it were food you could have correctly said and spelled the ingredients on the label. You did it so get back on the wagon before it goes off into a ditch and down a valley. You have 4 weeks to tighten up before the Christmas Holiday. If you spend time lamenting and feeling guilt then you are missing out on the present in which you can do something about NOW. It takes 3 days for cellular turnover in your gut and 30 days for your skin.
Take this plan and run with it…..
Get a greens power to get back to being less acidic in your gut. I like spirulina or a blend of greens. I steer away from broccoli as who wants gas in their gut when trying to clear it out. Try twice a day for 3 days then once a day as a regular part of your diet plan.
Add this greens power to your morning protein shake regime or add with water and suck it down. For the health of it! You play you gotta pay. Your skin will thank you.
Walk or exercise at least 5-6 days per week. Shoot for 10 k steps, it really does make a difference.
Make some of these exercise days intervals to up that metabolism. Try twice a week totaling 20 minutes of intervals at 75-85% effort (including rest). Example: stationary bike 5 min warm up then 10 one minute sprints with RPM 90-125 with rest 30 sec in between then 5 minutes of 20 sec fast and 20 slow until you total 20 min. Clock will actually say 25 min post workout unless you have time and motivating to do cooling down for 5 minutes.
Water – drink half your bodyweight in ounces plus 5 ounces for every 15 min. exercise
Try some relaxing teas before bed and some decaf or green teas during the day.
Try a detox either from Metagenics or M’Lis (our second favorite).
Here’s the links to Detox Kit Options:
1st choice: Metagenics 10 day Cleanse (Nov. 24-Dec. 1 get 30% off Try this code BFCM30 for Metagenics products)
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. Framing from top of rooms to ceiling actually had to happen this week as well as finishing the wall between the landlords space and our space as well as framing inside for the 2 windows to be on the front of the building. Still figuring out where boxing bag will hang. It’s coming together albeit slower than I want but I am keeping patient as it will be awesome. Meanwhile I am spreading the word in town to new people I meet, like when I got my booster Covid shot.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Wowza! Have your legs been so tired and you went to relieve yourself using a public toilet and your legs were on fire from the hovering position? Mostly this is aimed at women I’m sure as most men will either hold it or put toilet paper on the seat. Am I really discussing urinating in public toilets? You bet!
Traveling recently to Memphis and back to South Carolina I had several pit stops on the road since it’s an 8 hour trip one way. To be efficient with time, lack of hooks or places for bags, purses, phone or keys inevitably one must hover to get it done and get back on the road.
What stands out in my mind is that burning feeling in the quads and tight solus muscle (lower calf). Having seen so many clients over the years not be able to do a proper squat this inability can easily transfer to public bathroom hovering events.
Check out the combo exercise below. It’s a static squat with a bicep curl. The dumbbell could easily be what ever you are holding in your hands that there is no place to put in the stall.
This exercise is especially great for people with sway back as it also gives a great posterior pelvic tilt stretch in the lower back (lumbar region). Be sure to shift weight back trying to avoid having the knees over the toes.
Below is shown where dumbbell curl comes to finish position towards the opposite chest slightly across the sternum (breastbone). Notice the heels are on the ground and I’m resting one forearm just above my knee. The low back is flat as well as the upper back. You should be forcing your chest out. This is a different type squat hold than a squat trying to teach you how to be more upright in a squat. This is one for me I still work on after 30 years of running.
Go for either time or reps. You can do either version or both. Try holding it for 30 seconds and work up to 1 minute. Want to get stronger and have more leg endurance faster? Perform every other day and see feel those legs not burn as much and the time fly by.
And just for good measure here’s a few quad stretches to keep those muscles from cramping up and increase flexibility and mobility. For the second stretching picture likely you will need to be up on your elbows for this one as most people can’t lie back all the way. Use caution and common sense not to force it if you have knee issues. Hold for 30 seconds for up to 3 minutes and do these stretches everyday.
Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
I made a video a while back and thought I would use for this blog post along with some supplement suggestions for those of you that struggle with sleep. Not getting enough sleep is a chronic issue so many people have. We all need to be protecting our sleep like a guard dog protects a property. If you aren’t starting the day refreshed then a snowball effect can occur that can make us reach for caffeine, sugar, fattening food or alcohol which can further decay good sleep habits.
I decided to cave and take a supplement as I would just get up and pee 3-4 times per night which absolutely can make you feel less rested. I always am amazed and a bit jealous when I meet people that don’t get up at all during the night to urinate. Lucky!
I have multiple ways to check the quality of my sleep. The sleep number bed and my Garmin watch are great at stats. The stats don’t always line up, but I don’t get to fixated on them. I just make sure to be circling the bed near 8:30 if my goal is to rise at 4:40 am to start workouts at 5 for weight training days. Why so early? Excuses and obligations come faster when workouts are delayed in the day.
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Don’t think you have the head forward posture? Ask a friend or family member to catch you sitting at your desk or on your phone sometime when you least expect it and take a picture of you. I know during fitness assessments we take pictures against a posture grid when onsite and this is where you can really tell how much an individual’s neck juts forward. You might be able to take a picture of yourself in the mirror standing sideways but likely you will be self correcting.
When looking at reducing pain in one area of the body it’s of course important to look at the body as a whole and any compensatory patterns. Often times when people have weak or painful shoulder muscles they may not lift objects properly and overtime this can erode away the ligaments or muscle caused from grinding against bony structures in the body.
The stretch below may not be fun or sexy but who cares, try it anyway. Create some triggers to make you remember to do them. Maybe when you first sit down to read, type or even sewing and each time you take a break and return.
Results will pay off big and create a more aligned and confident looking posture.
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
I just completed a cec course called Glute Reboot for my ACSM Exercise Physiologist certification. Lots of them were refreshers but then they got technical and in the weeds so I’ll pass on the need to know and broad strokes. One of the instructors worked in Miami as a group fitness instructor. When she first arrived in Miami an individual approached her to say “Let me tell you what we care about for fitness in Miami….flat tummies and big firm butts!”
Men, do you need this post and these exercises too? Yes, as the body doesn’t distinguish from male and female muscle fibers. You need strength in the glutes and supporting muscles to help you lift heavy and correctly without getting hurt.
When talking about developing or keeping a strong and functional backside, we’re talking about more than just the gluteus maximus (the largest butt muscle) as there are other supporting and synergestic muscles that aid in our movement. I coach our clients to move their bodies in different planes. A plane is an invisible way of dividing the body in sections, like front to back, left to right and rotational.
Planes of movement example exercises that get the booty: tranverse, frontal and sagittal:
Frontal plane: side lunge, outer thigh or lateral movement (side to side), jumping jacks, roller blading
Transverse plane: roman twist, medicine ball throw to side, curtseys, chest press with rotation, paddling and racquet sports
HOW MANY REPS should you do
to build muscle mass and definition?
60% of 1 Rep Max until muscular fatigue. If I tell a client 12 reps and they do 13 and still can still keep going/have more in the tank then they haven’t reached muscular fatigue.
In order for a squat to be done properly an individual needs to have the ability for flexibility in the femur (upper thigh bone) to be able to internally and externally rotate (rotate in/medially or out/laterally). A weakness in this or in the inner thigh muscles or the gluteus medius muscle then optimal glute function will not exist.
The next time you are working out pay attention to how fatigued you really are, or are you just bored and going for a number. Sometimes we have clients do pause sets in which you pick a weight in which you think you can do multiple sets of let’s say 10 reps with a 5 seconds break between them. If you indeed picked the right weight you would maybe only be able to do 1.5 to 2 sets of 10 reps. The goal is to get a set of 10 reps, rest 5 seconds and maybe not be able to get more than 5-7 reps with that short break. Of course these reps should have perfect form.
When a fitness professional like myself or other qualified and trained fitness staff give you exercise suggestions, we are giving you the broad strokes. For those of you that like the science then at the most basic to work the glutes you have to have hip extension, hip adduction, hip abduction and medial and lateral rotation of the femur at the hip ball and socket joint. Don’t forget that there is an concentric contraction (shortening of the muscle) and an eccentric contraction (lengthening of the muscle). In the lowering phase of a lunge the glute is stretching getting ready to load the muscle for explosive or concentric contraction. Any weakness along the chain the spine or other joints take the load leading for possibility of injury.
Here’s a few exercises below in my library. I couldn’t just stop at 3 for those of you that know me:
This is a curtsey or bowler squat with movement in the frontal plane.This exercise also hits the rotational or tranverse plane by medially and laterally rotating the femur especially since there is a balance on one leg component.
Frontal plane movement. This is a kneeling outer thigh…remember to go for fatigue and for this with no weight will likely require higher reps.
Sagittal plane movement: (can be done with a loop band or band anchored to door as well.
Sagittal plane…One leg squat to bench
Tranverse Plane/Rotation..The staggered chop squat is a golden exercise as it get’s multiplanar movements.
This lunge twist can be done without the back knee being on the floor to fire more glutes. The leg is working hard to stabilize and avoid going in or out which can turn off the glutes. I have clients also do this with a band during zoom online training or for an extra at home exercise. Remember…we’re going for fatique and proper form. Breathe!
So the next time you may wish to poke fun or think it’s boring when you see someone working with a band doing different angles and lots of reps you may want to join in or take note. Often times we need a little push to work harder or up your game to get the body you want. Many of you may remember Abel, one of our personal trainers for several years until he moved to Austin. I follow him on social media and recently saw a post he did that included putting a weight plate on his back whilst doing ab roll outs with the wheel. I messaged him thanks for giving me the inspiration to pump up my own ab routine. Next workout was 25 lbs plate and 2 sets of 10 reps (on my knees of course like him, I don’t wish to throw out my back in the pursuit of a great core).
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
