energy memphis

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.

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November 16, 2016

We have a team of professionals we call  “Energy Fitness Endorsed Providers” in our bag of tricks to help our clients feel their best. As a personal trainer in Memphis,TN and owner of Energy Fitness since 2002 we have gathered a few favorite professionals we like to refer out who are outside our scope of fitness and nutrition knowledge.

This article/blog post is featuring of our Endorsed Providers in the area of Physical Therapy. I spoke with Dr. Shannon Hughes about injuries we have seen on the rise with the neck and shoulder leading me to believe it’s all this texting. Sometimes our clients or people I meet are in a chronic state of pain or have pre-existing injuries that come to the surface as they add more movement and exercise to weekly lifestyle and need a physical therapist such at Dr. Hughes.

We have all seen them. Crowds of folks waiting in line at the bank or at the local grocery store. All looking down at their phones: playing games, texting friends, answering emails. We don’t think anything about it; it has become the typical stance that we associate with waiting! Does the picture below look familiar to how you view your smart device?

We asked Dr. Hughes to write the below article on Text Neck & she mentions how a personal trainer can help you strengthen & stretch the muscles involved in posture. Be sure to see the end of the article where I include pictures of helpful stretches.

Energy Fitness Endorsed Provider Info/Qualifications

Dr. Shannon Hughes is highly educated and well versed in her field. Here’s what’s behind her name: Physical Therapistshannon-hughes-headshot, DPT, MTC, Orthopedic Certified Specialist, Asst. Professor, College of Health Professions University of Tennessee Health Science Center-Department of Physical Therapy. She helped me work through a SI Joint injury as well as median and ulnar nerve pain so I know she knows her trade. shannonhughesphysicalt-biz-card

 

 

Well, we are now waiting on neck and upper back pain from this atypical posture! Last year Dr. Hansraj published an article in the journal, “Neuro and Spine Surgery,” concerning the increased loads we are placing on our necks from assuming the “Text Neck” posture. In good posture our head weighs about 10-12 pounds. When we slump, looking down with our whole neck and upper back, we create an almost 90 degree angle in our spine. In this position, the head creates a compressive force 6x greater than normal.

This increase in force not only increases the compressive load on the joints of the neck and upper back, which can cause early degeneration and arthritis, but it also over stretches the muscles in the back of neck and shoulders, and shortens the muscles in the front of the chest and shoulder. All leading to a pain cycle easily broken by paying attention to the messages your body sends.

To break this cycle, be aware of your posture. Pulling shoulder blades back and together, and pulling your chin back while keeping eyes level with horizon is a good starting point for good posture. Roll your shoulders and turn head and neck to maintain good range of motion and blood flow during breaks from device use. Avoid prolonged periods of time spent looking down at your phone/tablet/e-reader/laptop. You can bring your arms up or rest your arms so that the device is in line with your eyes.

A personal trainer can help with advanced postural stretching and strengthening exercises as well as advice related to overall strengthening and flexibility. If you continue to have problems and pain, seek medical attention; a great place to start is a physical therapist. As the movement experts, they can evaluate and treat postural issues related to “Text Neck”. In Tennessee, you can have an evaluation for your issues from a licensed physical therapist without a doctor’s referral.

Helpful Stretches for Kicking Text Next to the Curb!

Do the below stretches 2-3 times a day or more depending on how much you are hunkered over your device. When you first begin you may want to and really only be able to cope with holding each stretch for 30 seconds. You may find that you can tolerate the mild to moderate pain of the stretch more often but shorter periods of time like the 30 seconds. As you become more aware of your head and neck position you will likely need less frequent stretch breaks and may opt for stretching longer like 60 seconds and be able to decrease or eliminate aches or pain within a week or two.

You may want to evaluate your sleeping position habits and pillow as well.

  scalene-stretch-2scalene-stretch-3scalene-stretch-manual

 

 

 

 

 

 

The above stretches stretch your scalene muscles which run along the sides of your neck.  If stretching isn’t offering enough relief or you find difficult to do you can manually and gently use your fingertips to lengthen the muscles or schedule a massage with Energy Fitness Endorsed Provider Mae Jensen with Greenchi Massage 256-454-2297, bodykneader@gmail.com (mention this blog post/article and get a little bag of epsom salt and advice of how to use).

seated-arm-on-wall-chest-stretch

 

 

 

 

This stretch is great for opening up the chest muscles that become tight when doing the Text neck forward head and rounded shoulders position.

upper-body-ball-backbend-for-abs-chest-and-shoulders If you have a stability ball this is a great combo move to get both the chest and the scalene muscles. If you need to move further down the ball and place your head, neck and shoulders on the ball for a more comfortable position then work within your limits.

Happy Stretching and Better Texting Posture and awareness.

Tonya Tittle, M.S., ACSM, FLT Metagenics
Owner/Dir. of Training
Energy Fitness 901-466-6242
552 South Main, Memphis, TN 38103

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

 


October 9, 2013

Should You Take This?

As a part of our Energize method of training  supplementation is one of the 6 components to success.  I have recently done extensive research on L-arginine and I am recommending it to several clients.  I’ve dropped an additional 2% body fat and lowered my blood pressure from 110/70 to 90/60 since incorporating L-arginine into my supportive fitness regime.  My resting heart rate has also dropped from 55 to 44 beats per minute.  As always, be sure to consult your physician before taking any medication or supplements of any kind.vitamin

What is L-arginine & Why It’s Important?

 L-arginine is an amino acid that is crucial for the body to make protein. L-arginine is found mostly in red meat, poultry, fish and dairy products. Your body converts L-arginine into nitric oxide and improves blood flow by expanding blood vessels with will alleviate chest pains, clogged arteries and headaches. It also encourages the release of growth hormone and insulin in the body.

Benefits of L-arginine

Some benefits of taking L-arginine supplements include:
– Improved Cardio Endurance
– Improved Immune System
– Lower Blood Pressure
– Improved Sexual Health
– Increased EnergyL-arginine has also been used to boost the immune system, treat male infertility and when used topically, to increase blood flow to cold hands and feet and improve wound healing time.

Risks

Dosing adjustments may be necessary in people with bleeding disorders.

Caution should be used in those with diabetes.  Blood glucose levels should be monitored.

Use caution when taking phosphodiesterase inhibitors (Viagra®), due to a theoretical risk of additive blood vessel widening and blood pressure lowering.

Use with caution in postmenopausal patients, as night sweats and flushing have been reported.

Use with caution in patients with herpes virus, as L-arginine may increase the risk of herpes simplex cold sores.  This interaction can be mitigated by taking L-lysine supplements about 2 hours separately from L-arginine.

Arginine may cause bloating; diarrhea; endocrine changes; gastrointestinal discomfort; hives; increased blood urea nitrogen, serum creatine, and serum creatinine; increased inflammatory response; leg restlessness, lower back pain; nausea, numbness (with arginine injection); rash; reduction in hematocrit; severe tissue necrosis with extravasation; systemic acidosis; or venous irritation. In heart disease patients, arginine may cause high white blood cell count, increased post-heart attack deaths, lack of energy and strength, and vertigo or increased blood pressure (in heart transplant patients).

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 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 trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonya

 


September 27, 2013

Energy Fitness Personal Trainers in Memphis teach you how to do a fitness assessment on yourself .

Click here to download testing sheets, pictures and video so you can be as accurate as possible. Do a fitness assessment every 4-6 weeks.  See

additional tips at bottom of this blog and to register for a FREE Consultation (value $87).

Scoring Norms: (source-YMCA of Usa)

Resting Heart Rate: take for either 1 full minute or for 15 seconds and multiply x 4 – Healthy range is between 40-70 beats per minute

BodyFat  percentage if you get the tanita bodyfat scale as suggested in video:  Healthy Range for women 19-23%, men 16-20%

Push Ups: Female – on knees

Percentile

Age: 20-29 years      30-39 years   40-49 years   50-59 years    60-69 years

90%    32 reps              31 reps             28 reps          23  reps         25 reps
80%    26 reps              24 reps           22 reps          17 reps            15 reps
70%    22 reps              21 reps           18 reps           13 reps            12 reps
60%    20 reps              17 reps           14 reps           10 reps            10 reps
50%    16 reps               14 reps           12 reps           9 reps              6 reps
40%    14 reps               12 reps           10 reps           5 reps              4 reps
30%    11 reps                10 reps            7 reps           3 reps              2 reps
20%     9 reps                  7 reps            4 reps            1 reps              0 reps
10%     5 reps                  4 reps             2 reps           0 reps              0 reps

Push Ups: Male – on toes

Percentile

Age: 20-29 years    30-39 years    40-49 years    50-59 years    60-69 years

90%  41 reps            32 reps            25 reps            24  reps           24 reps
80%     34 reps        27 reps            21 reps             17 reps             16 reps
70%     30 reps        24 reps            19 reps             14 reps             11 reps
60%     27 reps        21 reps             16 reps             11 reps             10 reps
50%     24 reps        19 reps             13 reps             10 reps              9 reps
40%     21 reps        16 reps             12 reps               9 reps              7 reps
30%     18 reps        14 reps             10 reps               7 reps              6 reps
20%     16 reps        11 reps               8 reps               5 reps              4 reps
10%      11 reps         8 reps               5 reps                4 reps             2 reps

Inches Reached on Floor Stretch – FLEXIBILITY

Female                                                                 Male

80-90 %              21-22 inches                      17-20 inches
50-75%               17-20 inches                      15-19 inches
35-45%                15-16 inches                       13-14 inches
20-30%                12-14 inches                      11-12 inches
5-15%                   No Norms                            No Norms

tips:  we suggest taking photos of yourself at different angles and dating the pictures. we also highly suggest you watch the video above as we tell you extra tips to get the most accurate results for your Do It Yourself Fitness Assessment.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 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 trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonyaEnergy Fitness, 552 South Main, Memphis, 901-523-2348 (BFIT)

 

 


September 18, 2013

Tonya Tittle of Energy Fitness in Memphis responds to “I don’t do Body Comp measurements.” Wait, what? Seriously?

I hear it all the time and it drives me nuts!  The excuses for this major oversight in judgment on behalf of most trainers is: “I am not that good at them.” “I don’t want to make anyone feel uncomfortable.”

 

bodyfat scale pic

 

plastic calipersHaving been a trainer for my entire professional career (over 20 years) I am telling you, this is critical stuff. You need to run numbers, track progress and hold yourself accountable to the numbers.

It’s a pain and I know I’m fat, I’m just not ready to be pinched and poked!!

Letting you determine whether to test body comp.  Really?  Who wants results or speaking as a trainer….who is the trainer here?

That is like you telling your Doctor, “Nahhh I don’t want you to take my blood pressure, listen to my lungs or draw blood.” Having conversation with you about your risk of disease is important.

We want you to see the value in doing the body comp because it plays a major role in how you are going to exercise? Just assessing movement and winging a basic program is just using a wait and see approach. Who wants to waste any time and effort in or out of the gym? Hopefully you answered no to this question.

Bottom line, a body comp is the

most critical diagnostic in personal training.

But I still don’t want to be tested………

I get it, I have seen and heard all of it.  And if you have anything interesting you’d like to share on why you don’t do body comps I would really love to hear it.

At Energy Fitness we recommend measurement information every 6 weeks. If we didn’t – it’s like your physician saying, “well you

look like you have Lyme disease, lets start you on this regimen of drugs and … ” Without diagnostic tests, how else are we going to determine your current level of wellness and measure your progress?

You owe it to yourself to under

stand the facts &  numbers. How do you show progress?   It’s so easy.  Knowing your bodyfat will lead to smarter more informed decisions about what you put in your grocery cart and ultimately your mouth!

Just sharing this science and getting you to think & act differently is how you get results.
If your not already an Energy Fitness client and your trainer is not “comfortable” then switch trainers or do it yourself with a bodyfat scale such as the tanita bodyfat scale pictured below (click here for the link  to amazon to purchase for only $60). MID-AFTERNOON IS THE BEST TIME FOR MOST ACCURATE RESULTS.  Also, if you want to be more motivated and see results in each area then you may want to get some inexpensive plastic calipers shown below also avail on amazon.

I did graduate research on the tanita model with the athlete mode and it had a very high accuracy rating comparison compared to the most accurate method (hydrostatic weighing) and my research even got published and presented at a conference.  The scale is within 2% of the hydrostatic-underwater weighing method.

Step up your game and track the results you get, share knowledge and understanding.

At Energy Fitness for 11 years we have not limited ourselves to giving clients great workouts, we apply the science to get results fast and safe.

If you get want to get your bodyfat tested by our caliper method our cost is $25.  MENTION THIS BLOG POST AND GET YOUR BODYFAT TESTED FOR $15.   Call and make appointment with us at 901-523-2348.  Takes less than 5 minutes.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 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 trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.


July 9, 2013

Mike Keeney enlisted Energy Fitness Personal Trainer, Lisa Sanchez in Memphis Tennessee to help his health, well being, and fitness goals.

After visiting with his doctor, Keeney was informed he needed to watch what he ate and lose weight in order to maintain a lower blood pressure. If he failed to do so, it would result in cholesterol and blood pressure medicine everyday for the rest of his life. He immediately changed his diet opting for more lean proteins , fruits, and vegetables; cutting out most high carbohydrate and sugary foods.

259159_t607Keeney’s diet worked for a month or two, but then he noticed something still was missing. Already knowing Lisa and her husband, a fellow lawyer, Keeney often received encouragement from Lisa to add an exercise regiment to his weight loss and fitness plan. Keeney began to meet Lisa at Energy Fitness and starting training with her two days a week.

Lisa also suggested Keeney eat throughout the day smaller portions as opposed to eating a large amount at one time. She told Keeney not to feel guilty if he cheated some of the time and fulfilled his craving for a sweet.

Keeney has lost 35 pounds so far and is much happier with his life. Not only is he not having to take medication, but he says he feels 20 years old again.

Check out Keeney’s success story on the Commercial Appeal.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!


April 8, 2013

Here at Energy Fitness a personal training studio located downtown Memphis we trainers often have people “spill their guts to us” on how they intend to change.

Often times in social outings away from my studio I see people who know that I am a trainer and for some odd reason feel like they need to profess their intent for starting an exercise program or how they need to eat healthier.  It’s almost like they feel compelled to confess their eating sins and lack of exercise.  I must admit that this often times catches me off-guard as I am “off-duty” at a party or my kids soccer or baseball practice and not judging people as they might think.  This happened last weekend and to someone that subscribes to my newsletters..YOU KNOW WHO YOU ARE 🙂

Here is what I think happens….it’s called the psychology of behavior change and when they see a trainer or nutritionist it sparks their inner self-guiding behaviors and beliefs.  WHERE ARE YOU?

1) Precontemplation – aka: DENIAL STAGE.

People in this stage don’t want to make any change to their habits and don’t recognize that they have a problem. They may be pessimistic about their ability to make change, or even deny the negative effects of their existing lifestyle habits. They selectively filter information that helps confirm their decision not to exercise, or eat better.

Unfortunately, it’s difficult to reach, or help people in the precontemplation stage. It may take an emotional trigger, or event of some kind that can snap people out of their denial. It’s highly likely if you are taking the time to read this article, you are not in this stage.

2) Contemplation

During this stage, you are contemplating whether it’s something that will be worth it your investment both mentally, physically and financially. People can remain in this stage for years without preparing to take action.

I think setting very powerful, motivating goals and visualizing your results can be very helpful for someone in the contemplative stage. Will making a change benefit you?  Will the benefits outweigh the costs. We tend to seek pleasure and avoid pain, so the more pleasure you can ascribe to making a change, the more likely you will take action and succeed.  When this applies to fitness and using a personal trainer you really have to know that there will be many days and exercises that will not be fun or comfortable physically.  This is where visualizing goals such as beach body weather, pain free knees and back, better sleep, stress management are the benefits that make it worth the times that are tough.

3) Preparation

People in the preparation stage have decided to change their negative habits within one month. Congratulations if you’re in this category! You may have just set up an appointment with a personal trainer, nutritionist, or other fitness professional, purchased a fitness program, or started a gym membership.

4) Action

The action stage is the process of changing your lifestyle, whether you are exercising more consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s key to leverage any techniques you can to stay motivated.  Write down your activity and eating habits on a calendar or log or use an app to track.

5) Maintenance

This is the stage of successful, sustained lifestyle modification. If you have been exercising for years consistently and have blended positive habits into your lifestyle, then you are in the maintenance stage.

Most people tend to bounce between the contemplation, preparation, and action stages, in other words, most people are “yoyo” dieters and exercisers. I think one way to prevent this yoyo effect from happening is to make small changes in your habits that over time create something meaningful.

In addition, yoyo dieters and exercisers should understand that maintaining physical fitness and changing fitness are two totally different paths that require different approaches. It’s not that difficult to maintain a given level of physical fitness just by remaining consistent (unless you are at a very high level). It’s very difficult, however, to prepare and take action to change your body. Our bodies are resistant to change, so trying to change them takes a MASSIVE effort that requires a substantial commitment, both mental and physical. Once you’ve changed your body, you can coast without losing that fitness level. It’s a lot better to cut back on exercise and maintain what you’ve gained then to stop completely. Stopping exercise should not be an option.

I hope these 5 stages of change are a helpful for you to reference when you are looking to make some type of change in your life.

WHERE ARE YOU?  BE HONEST!

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 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 trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

reference: buildlean.com and from my graduate studies of stress management and psychology.

 


March 1, 2013

Feel like 19 again or at least get a glow about you and feel a steady energy level from adding just a glass of healthier beverages to your daily or weekly diet.

Fresh-Squeezed Juice vs. Bottled Juice

Have you ever tasted freshly juiced fruits or vegetables?  Fresh orange juice is mild and a soft sweet instead of the processed dead juice on the supermarket shelf that is bitter and tangy. The live enzymes and nutrients available in fresh-squeezed juices are not present in bottles juices.

Have you ever noticed the glowing skin and energy level of people that juice on a regular basis?  Would you consider substituting some of your processed food you regularly eat for breakfast or lunch with more nutrient dense real food as we make it easy for you with recipes included in this blog post.

A little motivation…… (really ponder benefits in the bullets listed below)

Health benefits of fresh fruit and vegetables:

  • Fruits and vegetables provide nutrients essential for growth and renewal.
  • Fruits and vegetables have a protective effect.
  • Fruits and vegetables have a medicinal effect.

The sequence of Juicing: (this was new & helpful information to me as I have been juicing for over 13 years)

The key to successful juicing is to begin with the ingredients that have the lowest water content and end with ingredients with a higher water content and end with ingredients with a higher water content. Ingredients with low water content such as garlic, ginger, parsley, spinach, red pepper and beets have a high concentration of flavor locked in their pulp. A juice extractor will separate the juice from the pulp but most of the juice will stay in the bowl unless you drive it out with an ingredients that has a higher water content such as carrot, celery, cucumber and apple.  By flushing the strongest flavors out first followed by the more neutral ingredients, you are ensuring that your next juice will not be tainted. Using a neutral ingredient last also allows you to adjust the flavor and potency of the drink.

Don’t chug juice like your 19!

Sipping and Swilling

Good digestion begins in the mouth. When you lay your eyes on attractive food that smells delicious, your body begins preparing to receive it. as your mouth waters, in anticipation, it secrets digestive juices and enzymes ready to begin the process of assimilation and absorption. this is why slowly sipping, not gulping, and swilling your juice before you swallow are so very important. as the juice is swallowed with your saliva, its revitalizing nutrients are already being digested and absorbed into your blood stream. Chewing your food is beneficial for the same reason.

Hoping you will enjoy some of those recipes…Happy Juicing!

*Special Considerations:
Fruit juice is high in natural sugars and should therefore be used sparingly by those who have been advised to limit their sugar intake. This may include individuals who have diabetes, hypoglycemia, candidiasis, or gout. Individuals with high triglycerides should also restrict their intake of fruit and fruit juices

RECIPES

Anti-Virus Cocktail II
4 carrots/3 sprigs parsley/2 stalks celery/2 cloves garlic

Ginger Hopper
1/4-inch slice ginger root/4-5 carrots, greens removed/ 1/2 apple, seeded: Push ginger through hopper with carrots and apple.

Pink Morning tonic
1 pink grapefruit, peeled (leave white pithy part)/1 red Delicious apple, seeded: Push grapefruit through hopper with apple.

Cleansing Cocktail
1/4 slice ginger root/1 very small beet or beet slice/ 1/2 apple, seeded/4 carrots: Push ginger, beet, and apple through hopper with carrots.

Super Energy cocktail
1/2″ ginger root/4 slices pineapple/3 oz. filtered water/ 1/2 cucumber/2 medium red apples/ 1 tbsp. Greens+: Juice ginger first. Follow with pineapple slices, adding a bit of filtered water to flush the juice through. Juice cucumber and lastly apples. Stir in the Greens+.

Immune Boost
1/2″ ginger root/1 small beet, scrubbed/2 medium red apples/2 medium carrots/ 1/2 tsp. vitamin C powder/20 drops echinacea: Juice ginger first. Follow with beet and apples. Juice the carrots last. Stir in the vitamin C powder. Drop in the echinacea tincture. Pour into a glass.

100 Metre Dash
1 handful spinach/10 stalks parsley/ 1/2 lemon, peeled/1 large cucumber/6 stalks celery/1 tbsp. Greens+: Juice the spinach and parsley first. Follow with lemon and cucumber. Finish with celery. Stir in the Greens+

Iron Maiden
1 handful spinach/1 small beet, scrubbed/4 medium carrots/ 1tsp. spirulina: Juice spinach first. Follow with beet. Finish with carrots. Transfer juice to a blender, and add the spirulina while the juice is spinning on a low setting. A blender is essential to mix in he powder because it is so fine and gets sticky when wet.

Hangover Helper
3 oranges/1 banana, peeled/1 tbsp. spirulina/1 oz. wheatgrass: Juice oranges first. Transfer the orange juice to the blender and add the banana. Start on low setting while you add the spirulina-drop the spirulina in once the liquid is spinning so it won’t stick to the sides. Pour into glass. Drop the wheatgrass into the glass.

Rise and Shine
2 pink grapefruit/2 oranges/6 fresh or frozen strawberries: Juice grapefruit and oranges. Put the grapefruit and orange juice in the blender. Start on a low setting while you add the strawberries. Switch to a higher setting for about a minute.

Detox Cocktail
10 stalks parsley/1 handful spinach/3 stalks celery/3 medium carrots: Juice the parsley first. Follow with the spinach. Continue with the celery and finish with the carrots.

Sweet Surrender
1/2 inch ginger root/2 medium red apples/3 medium carrots: Juice the ginger first. follow with the apples. finish with the carrots.

Garden Cocktail
1 handful spinach/1 clove garlic/ 1/2 beet, scrubbed/3 stalks celery/3 medium carrots: Juice spinach first. Follow with garlic, beet and celery. Finish with the carrots.

Fresh Vegetable Juice Cocktail
8 large carrots/1 stalk celery/ 1/4 small beet/ 1 medium tomato/ 1 small red or green pepper/ 1 small handful spinach or fresh parsley: Cut bitter ends off carrots. It is not necessary to pare them. Discard celery leaves. Run all vegetables through juicer. Makes 1 large serving.

Woman’s Roar
1/2 inch ginger root/ 1/2 beetroot/2 red apples/1 cucumber/ 1tbsp. Green+: Juice the ginger first. Follow with the beet and apple. Flush through with the cucumber. Stir in the Green+. Pour into a tall glass.

Beauty Spa Express
4-5 carrots/handful spinach/ 1/2 cucumber/ small handful parsley/ 1/2 apple: Bunch up parsley and spinach. Push through hopper with carrots and apple slices.

High Calcium Drink
4-5 carrots/3 kale leaves/small handful parsley: Bunch up kale and parsley. Push through hopper with carrots

Fresh Complexion Express
2 slices pineapple/ 1/2 cucumber/ 1/2 apple: Push pineapple slices (with skin) through the hopper with cucumber and apple slices.

Fruit Salad Cocktail
Bunch of grapes with stems/ 1/2 apple/ 1/4 lemon with peel: Push grapes and stems through hopper followed by apple slices and lemon wedge.

Recipes from:
Fit for life – Harvey and Marilyn Diamond
Juicing for life – Cherie Calbom & Maureen Keane
Juice for life – Ruth Tal Brown

We spend a lot of time working with our clients on Fitness and Nutrition, we stress the importance of whole foods, herbal teas and holistic healing. Once you begin listening to your body, you will be less inclined to consume processed foods, sugary drinks/candy and high fat foods.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

 


February 11, 2013

Energy Fitness trainers Tonya Tittle & Lisa Sanchez as well as our other trainers have been asked lately by clients about their opinions on the new peanut butter powders now available as a lower fat alternative to real peanut butter in the jar.

According to the description of these products they are to have 90% less fat than traditional in the jar peanut butter.

I personally have not tried either of the brands currently on the market. For over a year now I have omitted peanut butter from my diet and replaced with almond, sunflower nut butter and soynut butters as they do not cause me to have a stuffy nose and allergy type response to them.

The brands of peanut butter powders available to my knowledge are Bell Plantation PB2 and Byrd Mill peanut flour.

Here is what amazon.com says about the products:

“Bell Plantation states that they do not involve the use of any chemicals and over 90% of the fat is removed from the peanut. Essentially the oil is squeezed out of roasted peanuts and what remains is a peanut powder. The resulting all-natural product is unbelievable! The possibilities for PB2 are limited only by the users imagination and creativity! An outstanding natural protein source sprinkle on shakes, yogurts, smoothies, great for outdoor sports. Excellent for ice cream as it will not seize while processing, ganaches, frostings, truffles, soufflés, cakes, muffins, brownies. Dissolves easily for savory applications- Asian noodle sauces, breading and crust especially for seafood. It is also wonderful for baking either reconstituted or as a powder.”

“Byrd mill peanut flour -Protein Plus roasted peanut flour provides a healthful, lower-fat and gluten-free boost to a variety of foods. It is a great thickener for soups, a flavorful and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fish and other center-of-the-plate dishes. Plus, peanut flour is a good source of vitamin E, folate, fiber, niacin, magnesium and phosphorus. Protein Plus is located in the heart of Peanut Country America’s peanut farmer not only grow our product; they are part of our company. We insist on USA-grown peanuts in the making of our premium, all-natural peanut flour so you get the best quality and flavor. Peanuts: Energy for the good life.”

Here are some things you should consider before getting on the Powdered Peanut Butter wagon:

– The powder is not a whole food, squeezing the fat out also eliminates a good part of the nutrient content and that same fat also gives you the satiation feeling. Therefore, sugar and salt is added to the powder to make it tastier (hint hint, that is also why McDonald’s fries are so tasty!)

Here is something that goes for regular nut butter as well:

-Make sure it’s ORGANIC: The spraying pesticides on peanut crops are believed to be responsible for the increase in peanut allergies. Peanut allergy is common in children and is the most frequent cause of serious allergy reactions, including anaphylaxis. Most people must consume the peanuts or peanut butter to have a reaction, but some people react simply through skin contact or by eating foods that have been processed in a food plant that also processed peanuts or by breathing in peanut dust. Peanuts are the third most common food allergen, surpassed by milk and eggs.

-Low-quality peanut butter may contain a dangerous, cancer-causing mold that produces Aflatoxin.  Aflatoxin is a carcinogen, causing liver cancer. You can avoid the toxin by not keeping grains and nuts for long periods (more than a few months) before eating  them, Storing them in a dry (low humidity) cool environment – a freezer is excellent!
and most of all, Buying from known, reputable sources – where you know it is fresh and has been handled properly.

I could go on and on from here, but as a final note: If it looks to good to be true…it probably is.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

 

 


January 14, 2013

Laura Charlton enrolled the help of Memphis Personal Trainer Tonya Tittle to help in achieving her health and fitness goals.

Following knee surgery it was harder for Laura to accomplish her daily activities, so she decided to take charge of her health and fitness.  She asked her sister Ellen to join with her and, together they started training at Energy Fitness Personal Training Studio Downtown Memphis.

Since she overhauled her diet and took her lunch and snacks to work, Laura has lost 60 pounds and trimmed down from a size 16 to a size 8/10. She feels better than ever and is now a proud role model for her child as to how and why you should take care of yourself.

Not only is Laura more comfortable with her body, her cholesterol is much better (lower) than it used to be.  Being a pharmacist, she knows how expensive medications can be, so she made a choice to invest  in her health as opposed to later on when you get sick and need to pay for medical expenses/medication

You can read Laura’s story in the commercial appeal here: http://www.commercialappeal.com/news/2012/dec/31/success-story-sisters-joined-forces-for-journey/

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!