energy fitness

August 15, 2020

Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels.

One aspect of the personal trainers job at Energy Fitness personal training studio in Memphis is educating clients on pre & post workout nutrition as well as proper hydration. Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run at optimal levels. Too few electrolytes will cause the body to cramp.

To see this science first hand and how the numbers can change as opposed to the illusive “they say I’m suppose to drink electrolytes” has been fascinating. Several years ago Energy Fitness purchased a Bioelectrical Analysis Machine as part of Tonya’s Metagenics First Line Therapy Certification suggestion. The BIA machine really gives in depth reports. There are numerous biomarkers in one of the reports with three of them being level of hydration, percentage of extracellular water and intracellular water. Ideally you want 60% intracellular to 40% extracellular water. When the report would say as it often would for me that my extracellular water was well above what it should be that meant a combination of things that I might need to change. Extracellular water is important because it helps control the movement of electrolytes, allows oxygen delivery to the cells, and clears waste from metabolic processes. 

Side note…Benefit to lifting weights or body resistance exercises. A major influence on our body is the amount of fatty tissue and lean body mass that we carry. Lean body mass carries much more body water than body fat. An adult man will be about 60% water compared to an adult woman that will be about 55% water. If you are physically active, that number will increase depending on your lean body mass.

With so many people trying these low carb or keto diets, fasting, sweating, breathing and overall just being active it’s important to know and track your body’s hydration level. This can mean the difference from being able to think clearly to performing well while working out or doing daily chores. An obvious monitor of hydration is the color of your urine. If your urine is faint yellow to clear then you are NOT getting enough electrolytes or water. If you are peeing often then you are also not hydrated properly. If you are or have had bouts of loose or runny stools then you are not hydrated properly. If you are sweating or breathing hard you are losing body water.

So do YOU need to focus on electrolytes balance?

The biggest take away for you today in this post is for you to know that sodium and potassium aka electrolyes are carriers of nutrients into and out of your cells.

If you aren’t hydrated properly what needs to
GET INTO the cells CAN’T
and what needs to (toxins) GET OUT of the cells CAN’T. 

The truth is that the human body needs only a minute amount of sodium to function normally. We require a mere 500 mg of sodium each day, athletes maybe 2,000 mg. This is easily supplied by natural, unprocessed foods. However, the average American consumes approximately 6,000-8,000 mg per day, well above the upper end of the recommended dose of 2,300 – 2,400 mg/day.

“Going to a party and want to avoid drinking but don’t want to answer a lot of questions or pressures to drink wine or other alcoholic beverages? Why not pack your own electrolytes. They come in different flavors and hence different colors. You can get the fizzy tablets or the powder you just stir or shake in water.”

For those of you that don’t know how active I am I don’t have time or space nor does anyone wish to read a diatribe of my activities, just know that I feel I am performing better getting in 32oz. of doctor recommended electrolytes daily. I knew for many years that I didn’t get enough but I didn’t want to drink the sugar laden ones available on the market. With so many advances in supplements there are so many more natural and sugar free alternatives out there now.

You have to just pick the right one for you and just consider it part of your monthly food/health budget. Here’s a few below I recommend:

Dr. Prices I tried but didn’t work for me as I felt like it made me constipated. My family does fine with this mix so I gave rest to them. It comes in many flavors and avail online (amazon).

 

 

 

 

 

 

 

 

 

 

Nuun…This is my favorite and they are convenient as they come in tubes and can be found at several local grocery stores and available online (i get mine from amazon in Tropical flavor, I hate grape flavor as it tastes like wine…you might like that though). I consume one tab per day and one vega serving as seen below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Metagenics has one that’s great also. Here’s a link to purchase. I haven’t tried the Hammer endurolytes fizz tablets but when I was training and competing in long races I loved their other products.

Remember that just drinking water may not cut it. If you are eating a hefty amount of carbs your body is storing 3-4 grams of water per every 1 gram of carbohydrates which is why if you go on a low carb diet you start losing weight quickly (it’s water weight….aka electrolytes possibly) and here come the headaches for many.

There are many factors involved in keeping your body running optimally.

Be your own health expert and take care of what you have like it’s a prized racehorse.

Happy Hydrating!

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

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 

 


July 24, 2020

For the past at least 10 years every time I turn around I am reading something about the benefits of licorice. I have mentioned to our clients at Energy Fitness personal training, nutrition coaching and massage therapy studio that they may wish to consider trying some licorice tea as an introductory for stress relief. It can also aid in reducing belly fat from too much cortisol production from the stress. There are more than 300 different compounds in licorice, some of which have antiviral and antimicrobial properties.

Did you know Licorice is a legume that grows about 5 feet tall? That means it’s in the bean category. When people think of licorice, they usually imagine the black, chewy candy you can buy in the store. You may be thinking it’s just so strong a taste I can’t bear to eat everyday. It definitely has a very unique taste which stops your taste buds in its tracks. What if you could bypass the tongue and go for a supplement? After reading the benefits you may wanna give it a try. There is a licorice variety that is native to the U.S called Glycyrrhiza lepidota, though it’s much less intense in flavor. Glycyrrhiza uralensis is also known as Chinese licorice. It has a sweet flavor and multiple medicinal uses.

Licorice has a history of use in food and medicine for over a millennium. This tasty root comes packed with potent polyphenol micronutrients that have potent medicinal effects for curing anything from nausea to heartburn, and leaky gut. It’s called mulethi in some parts of Asia. The licorice plant is native to the lands of Asia and Southern Europe, and some call it a weed in some of those areas.  Its most popular uses are candy, sweeteners, and flavoring in tobacco products. This widely-used herb has established health benefits, and folk medicine uses it to treat all types of inflammatory diseases.

Glycyrrhizin is the active polyphenol compound found in licorice, and it’s also responsible for the side-effects of consuming too much licorice, such as high blood pressure. As a result, many food producers and supplement companies now produce licorice extract for use in therapeutic and food applications – but with the glycyrrhizin removed. Consuming too much licorice can cause potassium loss which can raise blood pressure.

Benefits of Licorice

  1. Improve digestive health which may be affected by Gerd (acid reflux), reduce toxic bacteria in the gut

2) Beneficial in a weight loss diet by ramping up the metabolism. Many people that struggle with weight and controlling appetite would benefit from Licorice because consumption affects the production of ghrelin, the hunger hormone – thereby reducing appetite. Now don’t go on a mad rush to order or buy licorice because alone it won’t have any significant fat-burning effect. Remember it’s all about finding tweaks in habits and what works for you and combining it with regular exercise and a healthy diet to provide a synergistic effect that helps you burn more body fat. Exercise, eat healthy 80% of the time and then stick of licorice for dessert or try one of the suggested protocols below.

3) Enhance Liver health. Drinking in moderation. Keep in mind everyone has a different idea of what moderation is – 1 glass a few times per week as a trainer is more than necessary if you are trying to have optimal health and always trying to lose weight. Drinking in moderation the liver produces enzymes to help repair the damage but those that drink more the liver can’t repair fast enough and hence fat is stored. Try a few licorice chews on the way to the bar as a preventive test drive to better liver health.

4) Improve Cognitive Health & relieve fatigue (think brain and quick thinking): licorice, namely carbenoxolone, has been shown in reducing stress and slowing brain aging that may lead to the development of dementia. Licorice also contains liquiritigenin, has an anti-inflammatory effect and can have a positive effect on brain cells, showing promise as a treatment for Alzheimer’s disease. Other reports out there suggest that is could help prevent other brain and cognitive disorders like Parkinson’s and boost memory and aid in treatment of depression. Here’s another component present in licorice, amorphousness which has anti-diabetic and anti-inflammatory properties. It helps to reduce blood sugar, inhibit the development of insulin resistance, and prevent Type-2 diabetes. Research shows that licorice helps slow the progression of neurological symptoms and provides relief from chronic fatigue.

5) Improve sleep: Who doesn’t want to sleep better? One specific type of licorice root, called Glycyrrhiza glabra, is known to induce sleep and enhance sleep duration. Two other common compounds in licorice root, namely Gabriel and liquiritigenin, also help induce sleep, reducing the time it takes you to fall asleep at night. These compounds increase the length of non-REM sleep without disturbing deep sleep patterns. Sleep deprivation transpires when a person gets less sleep than they need to feel awake and alert, due to the brain not being able to clear toxins from neural pathways during sleep.

Licorice has also been proven to help with eczema, heartburn, and cough. It may also be effective for cankers, dental plaque, bleeding, high cholesterol, high potassium, IBS, and hot flashes. If you have high blood pressure or are pregnant, you may want to talk to your doctor before using licorice medicinally.

WARNING: Even though I am touting the benefits of licorice remember that more isn’t always better. You should never consume excessive amounts of licorice in food or supplement form.

Here are some suggestions from a brand we love that is a science and medical foods based company:

https://efitness.metagenics.com/licorice-plus

https://efitness.metagenics.com/glutagenics

 

 

 

 

 

 

https://efitness.metagenics.com/tran-q

https://efitness.metagenics.com/fem-premenstrual

 

 

 

 

 

 

 

If you just enjoy the taste of licorice then go bold but remember that as with anything dosage and consistency is key.  Try traditional medicinals licorice root tea or the Yogi teas and of course straight licorice chews if you dare, just watch for sugar content from the companies that are trying to make it more appealing by amping up sugar content.

Not sure what to do or where to start? We can help!

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

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

 

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


February 16, 2020

Wow the trainers at Energy Fitness personal training studio downtown Memphis love clients that immerse themselves in the changes we customize and recommend to them and sing our praises. Notice also how much self love Laura has and how proud you can tell she is for all her efforts. We love this! We should all show and speak more positively about ourselves so we can let those positive vibes get us through the stressful or trying times.

We have been holding on to this video for about 7 months and now feel like it’s the time to put some coal under a few of you on the fence about your own self care. We encourage good self care habits in the form of eating right, sleeping, exercising, supplements, mindfulness, stretching, massage, healthy social support and hydration. When you have good self-care habits it’s only a short hop to extreme self care habits that may be necessary for upcoming beach vacations, reunions, weddings, or active vacations like hiking up mountains.

Keep this in mind when watching Laura Brown’s 2 min. video. During the time that she trained with us to get these results this defined her life: single parent of 2 grade school children, going to school on side for accounting, working a full-time job. Let this mock those of you who think you don’t have the time or resources.

When we had a consult with Laura we needed to listen to what her pains were and how we could start making easy changes first and as she felt better she could start adding other changes we thought would benefit her.

Personal trainers don’t bark orders! We change lives one person at at time. Who’s Next?

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

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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). 

 


February 8, 2020

The personal trainers and massage therapists at Energy Fitness studio see many clients with tense muscles and limited range of motion. During personal training sessions our personal trainers see clients perform or try and perform exercises and it seems that they have tension built up in the shoulders, neck and low back. This tension can be many things but let’s discuss the noise of our world and environment for this post.

Have you ever noticed that it’s most quiet early in the morning or between the late night hours and morning…well maybe not in Times Square or Vegas. Have you let out a big sigh when the electricity goes out and you realize just how noisy the sounds were you had been enduring?

As you read this post what do you hear? I hear my gas fireplace, traffic, occasional airplanes and Mississippi River barges, birds, hvac kick on and off. Other days when working from home I hear the dreaded leaf blower or other such yard working noises. Later tonight, the day I’m writing this post I will hear my boys ages 14 and 10 being rowdy and in general just loud as well as a wide variety of other noises which will likely increase my stress level if I let it. Instead of hearing my own voice barking cleaning house chores I believe I will write the boys a list they must complete so we can live in harmony. If Mama not happy….then nobody happy right.

Extreme stress can have a lasting effect on your well-being. In some cases, anxiety can cause you to become more sensitive to otherwise normal events, potentially leading to increased anxiety.

That is sometimes the case with anxiety and noise. Depending on your level of stress and anxiety, you may become more sensitive to noise, and loud noises or surprise noises may end up causing more anxiety.

Have kids at home? Boy does this constant noise wear on you when they want you to be judge and jury of their latest fight and can cause you to feel like you just can’t think. I swear that many times my kids just like to hear their own voices.They hold it in all day at school and unleash at home. I have such sensitive hearing that I sleep with earplugs (and to swim as I can’t stand water in my ears). My dad use to sleep with ear plugs as well as my sister does which makes me think it’s genetic.

Another reason that noise issues may result in anxiety is because noises can sometimes be associated with traumatic events. This is known as classical conditioning. If a loud noise or some type of noise became attributed to anxiety something that causes fear or simply anxiety itself, hearing that type of noise may cause you to experience more anxiety.

Also, anxiety can cause people to become more irritable and sensitive in general. Hearing noises may simply cause the person to feel overwhelmed, as though they cannot control their thoughts or the world around them. When I can’t hear my own thoughts I become more stressed. Have you ever felt or know someone that feels like all the noises around you makes you feel like you are losing control with the world around you? This can cause the stress response.

Reducing the Anxiety of Noise & Sounds

Exercise: You know it’s good for you and your ability to cope with stress increases as well as your chances of hormonal balance, mental stress and boosting your energy levels.

Sleeping & Eating: The body is under stress when you don’t get enough sleep or eat healthfully as it’s feeling it’s under attack.Simply sleeping more isn’t going to magically take it away, but they’ll drastically reduce the symptoms, which should help you cope with anxiety much more easily. Eating lots of processed food, sugar and alcohol can make your body feel like it’s being stressed.

Yoga and Stretching: Breathe out and lengthen those muscles and free the mind of noise in the form of monkey brain and negative mental chatter.

Create new memories and giving back: Go try new things, hobbies, visit art galleries or simply donate your time to feed the homeless or help out a charity. These give your mind a break and can help reduce playing back of things in your mind that are a constant stress point.

Relax: What makes you exhale into calmness? I personally like a steaming hot bath while enjoying a book or show on my ipad. Have you heard of the floating water chambers that cut out all noise?  This sounds heavenly.

Distractions: First go to I think of is those pesky phones and devices we just can’t seem to live without. Do you really need to check your email and/or social media 12 times a day or respond to every chime, ding or ring? The best use of my smart watch (garmin fenix 5s) is that it has allowed me to put my phone on vibrate mode and I don’t have to hear it beckoning me all day. I put my phone on airplane mode at night. Sure it vibrates to alert me to it’s ringing or text messages but a quick glance keeps me stress free as I don’t have to locate my phone and rush to answer just for a telemarketer. Your thoughts can be a distraction and may tend to be your enemy when suffering from anxiety. Healthy distractions like stopping to listen to nature or water flowing may allow you to stop focusing on such thoughts and provide an opportunity to calm down.

Get those thoughts on paper and out of your brain: Brain dumping can be a fantastic way to get rid of the noise in your head. By doing this you are keeping your brain from the noise of sorting, organizing, prioritizing tasks. Write down all the things you have to do in a day, in a week, in a month, quarterly and annually. See what you can delegate or hire out and feel relaxed when you have a plan. It’s not healthy to try and juggle more than you can handle.

Eco-therapy: Research has proven that connecting with nature can reduce stress and bring about a more calm and vibrant centered and presence awareness.

May you have silence in your day and week and be able to either make some noise reduction changes or improve your coping strategies.

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

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 (myofacial release). 

 

 

 

How many times


January 11, 2020

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

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

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

 

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

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

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 

 

 


October 25, 2019

Are you getting the most out of your strength training workouts? Can you take any shortcuts and still get results? If you are reading this and not working out at all then the answer is a resounding no of course. What if you could get stronger, lift heavier and build more muscle faster?

Personal training our clients at Energy Fitness downtown Memphis for over 17 years we have really learned to teach good form and movement. Each person’s body is so different in either range of motion, body awareness, fitness level, injury management, discomfort level in muscle burning as well as personality so this topic or type of training will determine which exercises may be best for  you.

Let’s talk about slowing down what people think traditionally as the second phase of a movement. This is the eccentric/negative/lengthening of the muscle fibers which is opposite of muscle contraction.

This post is about going SLOW on the eccentric phase only which is moving faster to get into position/concentric phase and execute the lengthening /eccentric phase for 6-10 seconds. Think the down movement on a bicep curl for going slow. I’m not suggesting you do eccentric only training, though. I’m suggesting you take advantage of your body’s potential to handle more weight while still doing the full movement.

Beware! 

Now…anything truly worth the work will require mental effort and focus. If you are wanting to be mindless in the gym, blow off steam  and not be on a program to get results then by all means do it! For those interested in pursuing a transformed and stronger body listen up.

 

 

 

 

Slow eccentric movements I find to create an intense muscle burning sensation, create more soreness, can be mentally taxing and boring at times.

How you might feel during eccentric training for some muscle groups.  If you can get through those pesky side effects of slow eccentric training you may find that the results produced are remarkable. Oh..by the way don’t forget to BREATHE!

Why so slow it down? 

  • In the lengthening/eccentric phase also known as the negative that studies have shown that you can tolerate 1.75 times more weight than you can concentrically (examples: lowering bar on bench press, lowering dumbbell on bicep curl, lowering yourself into a squat). If you emphasize the eccentric portion of your lifts, then you’re certain to increase muscle growth. Guess what more muscle growth is going to get you?That’s right, more strength and that means greater potential for hypertrophy (which is always a bonus) and greater potential to develop power.
  • Some lifts you will have to have a spotter or use lifting aids such as elastic bands, chains or eccentric hooks. Emphasizing the lowering portion of your lift while still doing the full lift will lead to even greater muscle growth and in turn strength, power and connective tissue development.
  • The stronger your connective tissue (ligaments and tendons), the greater your immunity to injury.
  • This one is hard to believe, but there has been a ton of research to show eccentric training actually increases your flexibility. No way, right? Here’s how it works. The negative portion of the lift causes growth of your muscle fibers, which increases the length of your muscles by increasing the sarcomeres in series within the muscle. Point in case…client just had knee pain and went to doctor and verdict was tight hamstring in which he prescribed for us to work on eccentric exercises.
  • more potential there is for greater power development which means explosive movement.  great way to ensure you remain explosive is to super set your heavy negatives with something fast. Here are two examples:
    1. Heavy eccentric squat with low rep box jumps (hold on if necessary as this can be a high injury exercise).
    2. Heavy eccentric bench press with low rep explosive push ups or med ball tosses (spotter advised)
  • Here’s a great article from West Point in which you can see they advise negative exercises when someone isn’t strong enough to perform typical exercise: https://westpoint.edu/sites/default/files/inline-images/military/department_of_physical_education/Cadet%2520Candidate%2520Fitness%2520Improvement%2520Program%2520Movement%2520Standards.pdf


Summary

6 benefits of eccentric reps:
  • Strength is Important For Everything. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. …
  • Greater Muscle Damage. …
  • Stronger Connective Tissue. …
  • You Use Less Energy. …
  • Greater Flexibility. …
  • Greater Power.

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

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


August 14, 2019

Energy Fitness loved recently hosting and attending Rock Tape FMT (Functional Movement Techniques) Basic & Performance Certification in our personal training studio Downtown Memphis. The instructor showed a very poplar video calledThe Fuzz Speech”. If ever there was proof that you need to stretch and move your body this is the evidence.

This 5 min. video is both educational & entertaining and a must see. Dr. Gil Hedley makes complex facts seem simple with quick views of what happens under our skin and muscles when we don’t move our bodies everyday. I know I don’t want to have “the old person stiff walk/waddle now or later in life”..How about you? What lies below our skin between layers of fascia is what he likes to call the Fuzz. I’ve heard students clamor at the chance to take or attend one of his human anatomy lab classes. During my Advanced Kinesiology Lab at grad school I studied on a human cadaver. At first it was creepy but then became really fascinating.

If you have read any of our blog posts or trained with us then you know our holistic approach to health & wellness. We love to geek out by teaching and inspiring individuals on many layers and modalities ranging from better self-care to extreme self care routines with our personal training, nutrition & supplement coaching, massage therapy and detox wraps. If you stretch, use a foam roller or get body work-this video will help make sense of it all for you.

No one is gonna force food into or out of your mouth or physically grab your limbs and move the weights or cardio modes for you!

You have to be proactive and make healthy habits
happen stick or for this post about fuzz…Unstick!

MOVE YOUR BODY…We can help with Personal Training & Massage Therapy

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES AND DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing,
Astrological/Birth Charts & Sound Healing Therapy).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 

 


September 23, 2017

Deficiency in this one mineral can lead to:

  • interrupted sleep
  • hormone imbalance
  • a deficiency in other minerals, like potassium and calcium
  • osteoporosis
  • low energy
  • toxicity in the cells
  • arteries eventually becoming “calcified”
  • muscle spasms (restless legs)
  • anxiety & depression
  • high blood pressure
  • brain fog

Have you figured it out?

It’s magnesium. It’s responsible for over 350 necessary reactions in your body.

It is estimated that at least 80% of the population (possibly more like 95+%). Why are we all so deficient in it? There are several factors that are attributed to the overwhelming magnesium deficiency.

These include:

  • a diet with too much calcium and too little magnesium
  • decreased magnesium levels in the soil, which lead to less in our food
  • fluoride use in tap water inhibits utilization of magnesium within the body
  • high consumption of sugar and caffeine
  • excess stress

Normally Energy Fitness suggests a supplement in the form of a capsule, powder or pill such as Mag Glycinate from Metagenics (highly absorbable magnesium) $25.95+tax (120 tablets) or $46.95+tax (240 tablets) Free shipping on all orders over $49, 20% off first orders and 10% off recurring orders. 

Keep in mind you may be or know someone with a high fiber diet or a sensitive stomach that can’t handle taking this supplement via the digestive everyday as it can relax the bowel system to much. An alternate method to get this mineral into our bodies throgh our largest organ (our skin,transdermally/topically). Magnesium is surprisingly well-absorbed through the skin and has a high bio-availability since it bypasses the digestive system and the kidneys. (This is also why Epsom salt baths are so good for sore muscles!)

Topical Magnesium Oil Spray Suggested Use:  Spray 2-5 times onto the skin and massage the area. It may feel slightly oily immediately after application, but it is not actually an oil and will absorb quickly. In some instances, a white residue may form around the application areas; this is just leftover salt that can be wiped off. (I highly recommend not spraying on areas that were recently shaved or waxed as it may sting a little).

We have a few bottles in stock at Energy Fitness in our small pro-shop in a convenient spray bottle if you don’t have time or desire to make your own Magnesium Spray recipe listed below. They are $11 for an 8oz spray bottle.

You can even make your own topical spray! Check out the recipe below from Wellness Mama.

Magnesium Oil Spray Ingredients

  • 1/2 cup Magnesium Chloride Flakes
  • 1/2 cup distilled water
  • A glass bowl or glass measuring cup
  • A glass spray bottle

Magnesium Oil Spray Instructions

  1. Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture.
  2. Place the magnesium chloride flakes in the glass bowl or measuring cup and the pour the boiling water over it.
  3. Stir well until completely dissolved. Let cool completely and store in the spray bottle. Can be stored at room temperature for at least six months. I keep in my bathroom to use daily.

Looking to add this mineral with good nutrition? Here are the Top 10 Magnesium Rich Foods.

  • #1 Spinach 1 c: 157 mg (40% DV)
  • #2 Chard 1 c: 154 mg (38% DV)
  • #3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
  • #4 Yogurt or Kefir 1 c: 50 mg (13% DV)
  • #5 Almonds 1 oz: 80 mg (20% DV)
  • #6 Black Beans ½ c: 60 mg (15% DV)
  • #7 Avocado 1 medium: 58 mg (15% DV)
  • #8 Figs ½ c: 50 mg (13% DV)

Send us questions or comments on this post or suggest a topic you want to know more information about to energymemphis@gmail.com.

Not a client yet and live in the Memphis area? Click here for a FREE Consult (value $87) or call 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

 


April 21, 2017

How often do you perform exercises in a twisting motion? Let’s take it a step further… how many do you perform without rotating at the hips? Without rotating my hips…huh? Often times I see clients, as well as myself, doing an exercise and letting the hips open to avoid working on the flexibility of the upper spine.

Test yourself…. Stand up with your feet shoulder width apart and place your hands on your hips. Now try to rotate through your lower back without allowing your hips to move. Not as easy as you thought it would be, huh?

If you don’t have the best posture rotating the spine correctly can be challenging.

Think about your lifestyle and exercise routine if you have one. Do you rotate your spine during a strength training session, during sports play, stretching routine or a cardio session? If you run, cycle, walk, jump rope, run stairs, do machines such as elliptical or row machine you are using your body in only one plane (frontal).  You may be creating weakness in muscles and tightening others by avoiding moving your body in different directions.

The 2 exercises are below as pictures & video. They will help you increase spinal flexibility. Make sure to prevent any motion in your hips and lower back.

Towel Low to high Notice I put my knees in to avoid rotating hips. You can see I lack upper body rotational flexibility and need to work on. Try 10 reps each direction. The stability ball is a great way to see improvement as it also works on weight shifting.

 

 

 

 

 

 

 

Low to High Chop/Twist (use either towel or if more advanced use medicine ball or cable as pictured left). If it is too hard to stabilize your hips then widen your stance a bit and/or lower the weight.

 

 

Outer Thigh presses /Hip Abduction Working the abductors is helpful to help keep the hips open and strong.

Try a moderate resistance band and do 2 – 4 sets of 50 reps. Make it more challenging by not sitting and be more in a squat position so the quads (front of the upper thighs) can feel the added burn. This exercise is great as it adds that lateral component and can make your golf swing more powerful and runners can feel their hips more open leading to a more efficient running gait. I always have a great run the day after walking 9 holes of golf.

 

 

 

 

 

 

 

 

How often should I do these exercises? 

2-3 times per week

See if you notice a difference in your golf swing on on the back swing and follow through. How many of the exercises or sports below can you add to your lifestyle or routine that require some degree of spinal rotation?

  • Swimming
  • Canoeing
  • Kayaking
  • Tennis
  • Soccer (with the lateral running)
  • Golf
  • Badminton
  • Bowling
  • Racquetball
  • Rollerblading or skating
  • Baseball or Softball
  • Ice Skating
  • Taekwondo / Marital Arts
  • Basketball (lateral running combined with running forwards & backwards)
  • Weight training – chop squats, ball knee rotations, lateral shuffles and leg raises

In blog post Part 2 of Spinal Rotation for Golf & Life, I will include pictures and video of me demonstrating a golf conditioning/spinal rotation exercise while a client follows my lead, as well as 2 stretches. You can do these as a warm up before golf or running.

Want to break par or need the expertise & accountability
of a personal trainer & live in Memphis?
Click here for your Free Consult Value $87) or give us a call at 901-466-6242

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Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


January 30, 2017

The McKenzie Method is a reliable assessment process intended for all musculoskeletal problems, including pain in the back, neck and extremities (i.e., shoulder, knee, ankle etc.), as well as issues associated with sciatica, sacroiliac joint pain, arthritis, degenerative disc disease, muscle spasms and intermittent numbness in hands or feet. Developed by world-renowned expert physiotherapist Robin McKenzie in the 1950s, this well-researched, exercise based approach of assessment, diagnosis and treatment uses a comprehensive and clinically reasoned evaluation of patients.

Developed by a New Zealand physical therapist named Robin McKenzie, this method emphasizes self-treatment for pain in the back, neck, and peripheral joints. In 1980, he published his first book, “Treat Your Own Back” as a self-help guide to relieve low back pain caused by spinal misalignments and over-stretched ligaments. The McKenzie Method, also known as MDT (Mechanical Diagnosis and Treatment), is a system that includes assessment (evaluation), diagnosis and treatment for the spine and extremities.

image from: http://www.mckenzieinstituteusa.org/method-patients.cfm

These exercises would be great for runners as they tend to have tight hamstrings, hip flexors, lower back, and abs. Performing stretches that bend the body backwards (the opposite way runners tend to bend) can help counteract the effects if done on a daily basis. Try a couple for a few minutes each day and let us know how you feel!
(Source: http://www.mckenzieinstituteusa.org/method-patients.cfm)

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103