energy fitness greenville south carolina tonya tittle

May 23, 2021

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:

Sagittal plane: squatting, Lunging, running, walking

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.

May 13, 2021
tonya-bee-pollen-rotated.jpg

I’ve heard about bee pollen for years but never decided to add it to my already extensive health and wellness regimen. That changed last week after sitting in on the guest speaker for a Gardening Merit badge for Scouting that my boys attend. She was from Clemson University and was sure to tell us that Clemson isn’t just known for football but also for grants to educate the public and groups about pollination, commodities and why pollinators are so very important to the environment and the food chain. I could go on and on about all the interesting facts she shared with the group but alas I just want to focus on Bee Pollen Benefits and teach you the Waggle (the language of the bees).

She held up a Bottle of Bee pollen that she had gotten in my new town of Travelers Rest, about 1/2 mile from our rental house. Apparently it’s the only local shop like it around. I went in to that store to get a few gifts for some friends on my last trip to Memphis. The Carolina Honey Bee Company has an additional larger store a few paces behind the main street store. This store has all the gear if you want to do honey hives. Way cool!

On to the Bee Pollen discussion:

Bees store this pollen in their legs and when they go into the hive they empty them into a holding place. The collectors get the extra whilst the bees empty their “honey belly” in order to make the hives and thus honey. Some people might say bee vomit! Laken and I didn’t know how in the world they are able to get the pollen from their legs. We had visions of human workers somehow extracting the pollen from their little legs.

 

 

 

 

 

 

Bee Pollen benefits:

  • Protein, carbs, water and fats, vitamins, minerals, antibiotics and antioxidants. Up to 7% protein in some regions and up to 35% for other regions
  • over 250 active substances including calcium & phosphorus
  • summer is different than fall collections reaping different benefits with spring time collection containing different ammino acids.
  • Test-tube, animal and some human studies have shown that bee pollen antioxidants can reduce chronic inflammation, eliminate harmful bacteria, fight infections and combat the growth and spread of tumors. (healthline.com)
  • may help lower heart disease and the “bad” cholesterol and lipid (fat) oxidation
  • may boost liver function (Your liver is your largest filter!)
  • anti-inflammatory and swelling reduction
  • may reduce allergies and kill bacteria which can boost immune system
  • may aid wound healing and prevent infections
  • may contain anti-cancer properties
  • Ease Menopause symptoms like HOT FLASHES (ladies, go buy some today!) One study showed that women’s symptoms improved by 71%
  • Iron deficient rats absorbed 66% more iron likely linked to the vitamin C and bioflavonoids which boost iron absorption. They aren’t sure if results can be translated to humans benefit yet.
  • also helps increase absorption of calcium and phosphorus
  • it may speed up metabolism and promote longevity

Aren’t You Loving These Benefits? 

We were concerned about how it was going to taste so I just sprinkled a few into my hand as well as did both of my kids ages 15 and 11. We all liked the taste and have been eating some every day. I like to put about 1/4 to 1/2 teaspoon in my protein shakes. Other uses are in soups, salads and in my honey mustard sauce for my sweet potato tots. Thus far, my allergy eyes and spring sniffles have gone into hiding.

Try and find some at a local nutrition shop harvested in an area near your city.

On to the Waggle Dance. This is their form of communication. By performing this dance, successful foragers can share information about the direction and distance to patches of flowers yielding nectar and pollen, to water sources, or to new nest-site locations with other members of the colony

Watch the short video below to see direction and next time you have an opportunity to see some of these amazing creatures at work you will have a greater understanding and appreciation of their place in our world.

1 waggle to the left and one to the right = short distance
2 waggles to the left and 2 to the right = medium distance
3 waggles to the left and 3 to the right = long distance

I had a video of Laken leading fellow troop members while role playing the waggle but I have spared him embarrassment for this post.

Can you make your yard more bee friendly?

Do you have a water source nearby? If you put a bowl or a hanging bath be sure to put a rock for the creatures (wasps, bees) to rest on to get a drink to avoid drowning.

Can you leave a patch of wildflowers un-mowed?
Do you have shelter nearby so they can rest from the elements like sun, rain and wind?

For those of you who wish to shop online at The Carolina Honey Bee, here’s a link to their website. I already checked and did not see bee pollen online. #carolinahoneybee

My Memphis peeps, you will have to come visit me to get some.

BEE HEALTHIER!!!!!!

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.

 

 


May 6, 2021
exercise-at-your-own-risk-sign.jpg

Usually I don’t like to jump on negative news guidelines as there is always a more positive story to tell. Positive stories feel better and don’t give us feelings of fear which is bad for our bodies. This morning, oddly enough I was running on a treadmill at the Y when I saw the ticker tape of this recall/news. I decided to google it for more information as the headline said one child death and 70 other injuries. I found a video on of one kid that got sucked under.  The video is below if you wish to see. It’s graphic. If your kids won’t listen to you to stay off your home treadmill and don’t seem to listen to your safety concerns then they might need to watch it with your supervision.

There is no audio and thank goodness because if you have kids you just can’t stand the blood pumping scream that accompanies a kid in the process of an injury or just thereafter.

This kid is one of the lucky ones as after he’s pulled under the treadmill and moved around a bit, he finally escapes and walks away. Thank goodness, but I bet he won’t be a fan of treadmills after that sadly.

Many years ago at Energy Fitness one of the trainers children was on the treadmill walking and one of the small stability balls got sucked under sending the end of the treadmill up in the air. Very scary. She learned to not have balls anywhere close to them as well as we learned to be sure and have equipment behind the treadmills to avoid this safety hazard. When I worked at the Downtown YMCA in Memphis right out of grad school I recall a teenager getting thrown off the back of the treadmill and why he kept jumping back on at least twice with heavy abrasion wounds I’ll never know. What the heck!

At least 3 feet behind treadmills is the legal suggestion and safety guidelines! Be careful and stay safe. Fitness is important but weight the risk to benefit ratio and keep in mind safety of all the fitness equipment that you use in gyms, studios, hotels and your own home.

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.