energy fitness travelers rest south carolina

June 25, 2021

Men have stress no doubt and usually aren’t as good about allowing themselves good self care practices. All too many times the wrong solution is reached for like alcohol, smoking/vaping, fatty foods, destructive behaviors and lack of exercise.

No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.

Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week

May these few suggestions bust the stress and get you on the right path.

  1. Consider even just 20 minutes of exercise near daily with bouts of cardio, mobility and strength exercises. Too often men think if they can’t get 45 minutes or more of exercise then it’s just not worth it. Think about exercise and eating the right foods and portion sizes as change that adds up. You may not think you are doing much but think big picture as your accumulated efforts can add up and add extra motivation to keep doing the stress busters for self-care. Exercise releases the feel good chemicals called endorphins that can cause the body to relax which can also help with blood pressure.
  2. Good nutrition helps the body recover from stress. Eating the right foods gets easier after 3 days and better habits can take hold. Recognize your triggers to get off plan. Eat off smaller plates, reduce your portion sizes and minimize snacking. Try eating for your blood type (don’t know yours? donate blood. Consider Supplementation where you fall short. See below choices from Metagenics.
  3.  Be Present…Change What You Can and Accept What You Cannot! Find the good in life and praise it.

Accordingly, we suggest that men look into the following dietary supplements by Metagenics:

  • MetaRelax® features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
  • Tran-Q® is a classic herbal stress management formula designed to promote relaxation.*
  • Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
  • NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
  • Exhilarin® offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*
  • Adrenogen® pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*

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) 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.


June 10, 2021

I have created so many videos over the years that may be useful to you now or for you to at least have the knowledge and tools to prevent injuries in the future. Check out this at home, at a park, traveling, or at your gym you can do with minimal equipment such as a dowel, broomstick, golf club or just cross your arms across your chest as seen in short video below. Want to increase the intensity? Try a medicine ball, band, dumbbell or cable. I talk fast so you may wish to adjust your volume up.

I can’t tell you how many times I’ve had clients or people tell me they injured their back by lifting and twisting something and then are in pain anywhere from a few days to a few weeks. Think about your muscles and fascia covering large portions of your body as having the ability to get adhesions or “cobwebs”. You just want to have as much range of motion and mobility as you can to avoid pinching or twisting something the wrong way. To do that you have to move the body in different motions and at different speeds and WITH GOOD FORM! Also making sure you breathe.

Try the exercise below slow at first especially if you are not warmed-up properly. A proper warm-up looks differently for different people and ages of individuals. As we age we need more time to warm-up the body (like say 15 minutes into the workout or if you have passively warmed up from a hot bath). Then you may progress to the faster sport motion. You will notice your core working to accelerate and decelerate to the other side.

How many Reps & Sets should I do?

Go for time: 20 seconds for 3 sets or…

Reps, Sets & Frequency: 30 reps each side for 3 sets, Can be done several times per week.

Note that you need to hip hinge and unlock the knees.

Be sure to rest in between sets so you can let your muscles recover. You know all the ATP can be regenerated, catch your breath…etc.

Side story: I have my 11 year old on a weight training program now. He is shown how to do it then is responsible for making it happen without me breathing down his neck. I do have to remind him to do the workouts though as he forgets he needs to do twice a week. He tries to speed through the sets and do all of the same exercise in a row with minimal rest just to get it over with (in his own words). I keep trying to tell him that is not how it works and if he’s doing that then he needs heavier weights and needs to slow down to use muscle and not momentum. He recently said, the workouts are getting easier in which I replied, “No, You are getting stronger!”. After he mowed the lawn for the second time he decided his strength training workouts make mowing easier. Wohooo, he might be getting the point. ha, ha…just a few weeks before I change his workouts again (every 6 weeks).

In all that we do, it really is best if our body can do it optimally from a muscle and joint standpoint as well as cardio, flexibility and mental toughness angle!

For you sports enthusiasts this movement is especially great for paddling, tennis, golf, swimming and other rotational sports. Runners can even benefit from this.

This video was taken when we were onsite in Memphis. After 18+ years we relocated March 2021 to Travelers Rest, SC (Greenville, South Carolina). In fact, this month June 2021 Energy Fitness is celebrating 19 years (we are still online personal training and working on the location for my new area). See below on how to personal train with me online or write a custom program for you.

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.

 


June 5, 2021

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.

 

Here are a few supplements that clients like, that you may want to check out from Metagenics.
https://efitness.metagenics.com/metarelax https://efitness.metagenics.com/benesom
https://efitness.metagenics.com/myocalm

 

 

Protect Your Slumber!


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 29, 2021

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.

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.

 

 


April 30, 2021
behavior-change.jpg

The majority of us are creatures of habits. Everything from brushing your teeth, wearing your favorite jacket, taking your shoes off in the same place, a place for your keys, buying the same snacks, fruit and food, doing the same exercises over and over again, thinking negative thoughts about yourself or others.

This blog post is just a few thoughts that I have to help you and others. As I wrote this blog it just starting flowing out of me. I met my future neighbors in person last week. We have only spoken on face book. She said “You’re going to be my inspiration to me!” I must say I enjoyed this comment as with all my training and zest for helping others find their groove in health and fitness I do hear this often. A dear friend years ago told me “you’re fiercely inspirational!”.

When looking through these items below just know that there are 6 stages of behavior change. Think about where you are and how you can get where you want to be.

Stop and ponder when is the last time you shook things up a bit?

Are all of your habits serving you well?

Are you mindlessly eating or not considering that your portion size is gonna keep those pounds on and further from your goal?

What about clothes shopping. Look in your closet. Do you make it easy for yourself to get dressed without wearing out your willpower for the day? Do you have too many clothes and pretty much the same repeat purchases that you don’t wear? I recently just reduced my 11 year old son’s wardrobe to make it easier for him to pair shirts and pants or shorts. He has ADHD and I swear that too many choices were wearing on his mood. He hated putting away all the clothes when clean so they ended up shoved in a drawer and wrinkled. We couldn’t let him leave the house like a big wrinkled mess. It’s been two weeks now and we are pleased with his wardrobe choices daily and with less frustration.

Let’s turn the attention to exercise now since personal training is my main gig. Do you just mindlessly go through the motions at the gym or home program? Do you do the same exercises more than 6 weeks in a row? Do you even have a program? Chances are much higher when you have a trainer, fitness coach, fitness buddy or you write it down in a journal and track your workouts. I’m not trying to add one more thing to you if you don’t currently track your workouts. What I am saying is that sometimes you have to shake it up a bit and go outside of your comfort level to made real and lasting changes.

Here are some examples of changes that might help you with forward progress:

Ditch the solid food breakfast (save calories and time washing dishes) ——Make a shake and hold the fruit

Working from home and haven’t planned your meals for the day? —–Make the night before and put in containers so you will eliminate the grazing and skip poor food choices.

Go to bed when you feel like it——Set a new bedtime to get 7-8 hours of sleep and stick to it

Go to your closet and get rid of the “fat” clothes —-This eliminates the reason to not stick to a healthy diet and exercise program consistently.

Print out a blank calendar and mark days for exercise and be specific (run, walk, kayak, swim, hike, golf, tennis, boxing, jump rope, cycle, canoe, pilates, yoga, weights). When completed put time next to it and give yourself a smiley face, check mark or star. What ever motivates you to keep going. It’s a great visual. Aim for being active 6 days a week and don’t afraid of doing more than one type of exercise per day. Just be sure and give yourself one full day of rest. Mediate and show yourself gratitude for your body and mind being able to complete your daily and weekly workouts.

Have you have found that when you are  stressed or bored that you tend to take part in habits that you really want to change. This is the first step in being mindful also known as awareness. Being aware of what triggers you can help you to plan distractions ahead of time to change them and make them stick. Did you know that research has shown that it takes smokers an average of 7 times of quitting smoking to make it stick? Often times when smokers quit they turn to food since it’s an oral fixation, hand to mouth habit.

Get to know that thinking mind of yours and give it a good talking to or better yet ignore it and create a new story that is positive and yields positive habits.

If you tend to binge eat on chips, don’t buy them.

Need to cut back on caffeine? —- Try green tea or try Dandy Blend tea

Do you online shop when you need a quick shop of dopamine?

Whatever it is that you do to distract yourself, just know that YOU and YOU alone have the power to make the change. Your trainer or accountability coach can’t follow you around all day every day. It’s all those little successes that add up to big and happy success. Celebrate all your little victories and take steps to always improve yourself and lift up others around you.

Join and online support group where you can share your successes and get ideas from others. It can be a form of giving back and giving back makes you feel good.

 

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.

 


April 22, 2021

This is a program I wrote for a client several months ago. It has several of my favorites and go to exercises for both the beginner and intermediate to advanced individuals. So many people don’t know what personal trainers, massage therapists or physical therapists are talking about when we say people need to do functional exercises. This means simply moving your body in movement patterns that helps you do every day tasks without getting hurt. Simple tasks such as lifting a kid from the floor or up and twisting, picking up groceries and navigating up steps or around objects in the way on the way to the kitchen can present a challenge if there are body or muscle imbalances.

The video is only a demonstration of one program in the 2 set program design I did for this runner. I give these and similar exercises to many of my clients and they don’t even have to be athletes.

How well can you perform these? The video is less than 7 min. so give it a view. If you are going to make it a workout then go for 2-3 sets of midrange reps 10-15 reps.

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.


April 17, 2021
paired-chest-stretch-anchoring-arm-1280x1280.jpg

Our personal training clients are always wanting to improve posture, especially runners and desk jockeys. I have done many a blog post showing different ways to stretch different parts of the body. Lately I have been intent on wanting to improve/reverse the forward rotation of my shoulders after years of running, lifting and desk work.

I decided I would try anchoring my arm whilst the rest of my body is in a twist position which aids in the stretch. I then added windshield wiper abs so I can get that dynamic stretch instead of just the holding static stretch (on lifting or core days). The first few times I did it I could feel just how tight it was and now I add a little hamstring stretch with it or force my shoulder blade (scapula) to the floor and focus on breathing. It’s so much easier now.

I do realize that sharing this stretch with you, that many of you may not be able to put both knees together while your legs are in a spinal twist. That’s a whole different issue such as possible tight glutes, spine and supporting muscles. For now you may gently hold the top knee if it doesn’t torque your spine to a point of pain. Let’s focus on the chest stretch that you may feel deep into your armpit and breathe into it.

In the pictures below, notice that I have my hand in different positions. This is important to note as you change your hand position your upper arm bone either internally or externally (medially or laterally) rotates. You will want to try both and do the one that is hardest for you to do or just do both. You will have to wiggle your lower body in place and pick just the right angle for your body to be the most effective. Try to do morning and night for optimal benefits. You really get out of something what you put into it. You can start with 60 seconds and work up to 2-3 minutes if you are serious about your posture and also reducing shoulder, neck or back pain.

One interesting benefit I noticed after doing it for a week is that when I performed my post run shoulder stand I could see my feet, especially as I lowered them straight to the floor. This means that my chest is opened up a little more. I was even able to try some knee tuck and back up again core stuff for several reps without losing my balance.

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.


April 8, 2021

So many clients go to personal trainers because they just don’t know what or how to work out kinks in their body and be able to get stronger at the same time.  I recently added these three exercises as a third day bonus for a client I customized a 2 day strength training program. They are so good and moved I don’t see clients at a Y or gym doing that I wanted to share with you and challenge you to add them to your week.

Try 2-3 sets of 15 each side for the C-bend and Leg External Rotation Leg Lift. The Rotate/Bend/Rotate, just do 3 each side. You will notice you can twist much more than originally because you are getting a great stretch.  Be sure to breath during these exercises.

You will likely be sore on the side of your body/ribcage in a good way.

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
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.


April 2, 2021

So often as a fitness professional it never fails, I tell people when asked what I do for a living and they start spilling out all their woes/pains and struggles to keep or get fit. Some are easy suggestions while others are more complex and out of my scope of practice.  Think of your feet as your base of support for balance and aid in your walking/gait pattern.

If you wear shoes that are either too high in the heel or the reverse, too low you may start having ankle, foot, knee, hip or back problems. Often you start compensating which can cause nagging pains and even affect your performance in a sport. Heck, even if you are a desk jockey or nursing a chronic injury you can really compound the effects by not properly taking care of your feet.

This is a great self care tool at the beginning and end of each day. Try for 30 seconds to one minute every day for 6 weeks and track results. Often we forget about the pains when they go away.

There is no sound in this video. You can either use a dowel, a foot reflexology roller, golf ball or as you see in the video a hard rubber ball (often found in Old Navy stores for a quarter I believe). When you come across a tender point try and hold it in that position until the pain dissipates. The more pressure you put on it the slower you need to go across the fascia. For those of you interested in reflexology, try to look up on a chart online where you felt pain or tenderness as it relates to parts of the body and body organs.

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
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.