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)

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April 2, 2017

As a personal trainer and athlete as well as a mother of young boys I know it’s not always convenient to plan ahead for meals. Planning ahead is essential if you want to have a flatter belly, fit into your clothes and have plenty of energy.

What if i told you that sometimes you need to get in touch with your hunger to make the changes you need to make to get the body changes you are craving?

Weekly the personal trainers at Energy Fitness here in Memphis find ourselves engaged in conversations with clients or acquaintances that state bold remarks as follows:

“When I eat salads or smaller meals I’m starving!”

“I don’t like to eat much for breakfast”

“I know what my problem is…I don’t eat enough during the day and when
I get home I like to have wine and eat too much”

Sometimes the only way to create change is doing something massive to get out of your own way and force change.

You may need to suck it up and be hungry for 3 days
in order to reset your metabolism.

Having a time limit on a behavior change or habit adjustment helps you to see the light at the end of the tunnel. Knowing that you won’t starve to death in 3 days and you are giving your body and digestive system a break to turnover new cells (every 3 days your intestinal cells completely turn over and you have new ones, every 30 days your skin has all new cells).

Chances are that your portions at each meal are way more than you actually need to survive and fuel your body. Continually having more than you need you can stretch your stomach and when you decide to cut back on calories and portions your body fights back by sending your brain hunger signals.

Do you recall a time where you had to go to the doctor for tests and you had to be in a fasting state? Did you go through a period of hunger and then it passed? It’s the same way for changing your portion sizes back down to a reasonable and needed level to reach your weight goal. You just have to know that feeling won’t last forever.

Here are some suggestions to help you get through the hunger pangs.

  • Write down on paper what your meals will be for the next 3 days (you may even want to write down what the 4th day is going to be so you don’t go hog wild crazy and revert back to your old bigger portions sizes).
  • Go to the grocery store with a list and stick to the list. Be sure to grab lots of protein options and fresh veggies including dark leafy greens.
  • This list with pictures may prove helpful: click here for 36 Healthier Picks for quick snacks report)
  • Eat a high protein breakfast containing at least 26 grams of protein.
  • Avoid sugary carbs or juices for breakfast as it just makes you hungrier all day.
  • Exercise and have a protein shake within 30 minutes post workout. Reducing stress with exercise can make you less likely to grab something to put in your mouth to self medicate.
  • Try out new teas. My favorite brands are Yogi and Traditional Medicinals (daily detox comes in different flavors)

Do you remember Stuart Smalling, the character from Saturday Night live that did self affirmations in the mirror each day stating “I’m good enough! I’m Smart Enough…And Dogonit People Like me!”?

Start a gratitude journal or put notes in your phone 5 things each day you are appreciative for. A few examples might be “I am greatful for shelter, hearing, vision, friends, clean water, stove to cook on, plates, utensils, etc.  Also remember that your thoughts are an extension of you and if you are putting it out into the world that you envision positive changes such as better looking skin, stronger, leaner and more beautiful self than you are bringing that frequency within reach.

By crowding your thoughts and day with new things, thoughts and experiences that are positive you crowd out the ability to focus on the negative. Recall what happens if someone says don’t press the red button? That’s all you can think about…pressing the red button!

Try this!

So what if I’m hungry for 3 days…It’s actually good for me and can help me reset my metabolism. I can use this as a step to getting closer to my goal of losing 15 pounds. I will take doable chunks at a time and have gratitude for each step along the way.

Not a personal training client onsite at Energy Fitness, 552 South Main, Memphis, TN 38103 and live in the area? Give us a call at 901-466-6242 or Click here for a FREE Consult (value $87)

Interested in our Massage or Body Wraps? Click here.

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



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.


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: and from my graduate studies of stress management and psychology.


March 19, 2012

At Energy Fitness here in Memphis, Personal Trainer Tonya Tittle is always looking for ways to make her clients think about how their diet effects their weight loss efforts. Part of this is by thinking about your monthly grocery expenses. Have you ever added up your monthly grocery bill to see where exactly your money is going towards keeping you fueled?

Tonya Tittle and her family started tracking expenses with a budgeting software and saw it as a real eye opener. They don’t eat out very often but have a separate line item for “entertainment” (about $50-75 per month) for this expense. They quickly began to realize that $800 for a family of 2 adults and 2 growing boys was what they couldn’t go over or under. Then Tonya one day took it one step further and happened to have most of one months grocery receipts in her pocketbook and decided to see in detail how it broke down by food category.

Here are the results….

  • Veggies $200
  • Fruit $65
  • Meat $75
  • Nuts $40
  • Eggs $75
  • Milk $70
  • other $225 (processed foods…cereal, pasta, snacks, etc)

This was a real eye opener to the Tittle family and so much so that she wrote it down to blog and share with you. She really wants You to think about how you are investing in your health by taking a closer look at what you are spending towards healthy foods and how much are you you spending on unhealthy/quick foods?

It’s always so interesting for people to say they can’t afford personal training, gym memberships, fitness clothes, or exercise equipment but if people add up expenses then they can most certainly budget for an exercise program that will reap huge payback!

How much do You or Your family spend on groceries per month?

How much do You spend eating out?

Reply to this post so others can see if their spending is “normal”.

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.


December 16, 2011

For decades it has always been about simple (table sugar) and complex (whole grains) carbohydrates. The problem with that concept is if you consume a peeled boiled potato you will digest more sugars than table sugar! With that said, let’s introduce the Glycemic Index (GI). GI is the rate in which sugars (glucose) are released into the blood stream. Glucose needs to get into the cell for energy via the bloodstream, insulin is the handle that opens the door. If there is too much insulin in the bloodstream the blood never clears of sugars thus creating high blood pressure, collapsed veins, various veins basically to much strain on the bloodstream. High glycemic foods raises the blood sugar level increased over the amount necessary to perform a task but the foods that contain low glycemic levels will only raise it a little thus allowing the body to perform the desired task without the influx of sugar in the blood stream and clearing the blood of sugars so the vessels do not become damaged.

With this new food guide, you will be able to prevent heart disease, improve cholesterol levels, prevent insulin resistance and type2 diabetes, prevent certain cancers, and achieve desired healthy weight. With extensive research that has gone into this blog, please read careful because this link has been sent to you because you qualify for this new food guide and should not be altered or you will defeat the purpose and your body will not undergo the change in which you need to achieve your goals.

Carbohydrate-rich foods:

Starches (grains: wheat, barley, rice); Legumes (split peas, lentils, pinto, black .. beans), Starchy Vegetables ( potato, winter squash, yams). Sugars found in fruits and dairy products or packaged sweeteners. Fiber is an exception, it is the indigestible part of carbohydrates thus it does not raise blood glucose levels. Insulin is a hormone triggered when sugar is in the bloodstream. This is important for those who do not stick to low fat menus, mostly everyone, remaining glucose in the blood is stored in the muscles and liver. Extra glucose is stored as fat around the muscles and organs. So, the more high glycogen containing foods you consume remember it will be stored in the liver since the fat is stored in the liver this prolong situation will cause high triglycerides, high levels of LDL (bad) cholesterol, lower the levels of HDL (good) cholesterol and create high blood pressure; furthermore, it will create insulin resistance, increase your appetite (studies show it is around 700 calories more), of course obesity, and cause risk of type 2 diabetes as well as macular degeneration (blindness), certain cancers, breast cancer, prostate and colorectal cancer.

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.