fitness centers in memphis tn

May 23, 2020

Get that rear in gear and take care of that big muscle you’ve been sitting on during all this zoom and virtual tech time of doing business and getting things done.

It’s getting hot out there and time for getting a little vitamin D, the sunshine vitamin! How have you been using your time over the winter and early Spring months with more inside time.

We love these exercises and regularly pepper them into workouts for our clients as needed for their goals and body mobility goals.

When I don’t have a step I will use a stair or curb or even a picnic table when out for a run and it’s also lifting day. Don’t have access to a cable for the external rotation exercise, we highly recommend band loops or rig a resistance band around something sturdy. Use a chair or a couch for the 1 leg squat to bench.

A complete newbie? Try 1 set of 10-12 reps on each side. For the more determined that are looking to get that backside toned and lifted faster then go for 3-5 sets of 10-12 reps and don’t forget the lengthening of the muscles post workouts with some static flexibility exercises.

Below is a collection of 5 short videos without instruction, just visual so look at postural alignment and feet position.

Here’s a tracking sheet so you can be accountable to yourself. Write it down as it all adds up or doesn’t it you don’t do it and wondering why you aren’t getting results. I even included pictures as I know when I demonstrate something I usually have to demonstrate again because I am giving additional information on spinal alignment or form corrections and people forget the general movement.

To building or keeping a toned and functional booty aka backside!

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT 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

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

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). 

 


March 8, 2020

There is always so much buzz on nutrition. How about let’s use our brain and not whatever the latest fad is. I remember crunching the heck out of ice when I was a kid and different points in my life. This habit would drive my grandmother crazy and I recall her words “You’re gonna break your teeth!”. Well, come to find out later my body has a habit of being low in iron and it is known that people low in iron like to crunch ice.

If we only listen to our bodies we might be much better off physically, spiritually and emotionally.

Let’s define the word intuitive from vocabulary.com. Intuitive means having the ability to understand or know something without any direct evidence or reasoning process.

What exactly is intuitive eating?
  1. Reject the diet mentality – a diet is the way you eat not a dirty word that means restriction
  2. Honor your hunger (I have established a time on the clock that may vary a bit but works for me as I don’t want to be hangry.)
  3. Make peace with food – thank your food for giving you energy and nourishment (think of your body as a racehorse and you are putting in the best fuel).
  4. Challenge the food police – I have been called this before by my family as I want them to have a balanced diet especially my kids that just go for processed high carbs then I know they will be grouchy when coming off the carb and sugar high. Offer yourself better choices and have them available.
  5. Respect your fullness- if you must get seconds then get a smaller first serving
  6. Discover the satisfaction factor.
  7. Honor your feelings without using food – Am I sleepy, tired, stressed, need outside time, need timeout? Try not to eat your feelings.
  8. Respect your body.

Let’s take a look at all the distracting eating plans of the past and then discuss how new thought patterns and questioning your cravings may help you reach your goal weight or help you stick with healthy eating habits.

Depending on your age you may have been around for lots of buzz “diets”. I’m 46 and remember these or at least hearing about them:

  • mayo clinic diet
  • cabbage soup diet
  • juicing
  • diet pills
  • weight watchers (points)
  • jenny craig
  • macrobiotics
  • grapefruit diet
  • low calorie cookie diet) this reminds me of those delicious snackwells boxes
  • slimfast, optifast, nutrisystem
  • Scarsdale diet
  • Atkins
  • Beverly Hills Diet
  • Ornish Diet
  • Zone Diet
  • Blood Type Diet (I actually follow lots of these guidelines in my current diet and recommend to others)
  • Subway Diet
  • South Beach Diet
  • Master Cleanse (Lemonade fast)
  • Raw Food
  • Dukan Diet
  • Paleo
  • Apple Cider Vinegar
  • Baby food diet
  • Gluten Free
  • Whole 30
  • Keto
  • the buzz the past few years has been intermittent fasting or high fat low carb.

The list above is a whopping 31 different ways to eat, no wonder you are confused on what works for you body.

What if you are not very intuitive?

You may be out of whack or need to listen to your inner voice more often instead of crowding it out with stress or offbeat mental chatter or just learn what the cravings actually mean and give it to your body.

Side note about intuition..since I do chakra assessments and energy work I understand that some people are more intuitive than others especially if the third eye chakra is open. Is your’s blocked or partially blocked? This chakra represents intuition also known as the third eye and is located on your forehead. Think the color purple or even purple foods to help open.

Intuitive eating can offer you emotional forgiveness from the years of torturing yourself with different diets trying and trying and trying again with little to no long-term success.

Here are some thought processes that may help you
learn to be intuitive again or be better tuned in.

Why am I craving salt?

Some experts believe that craving something salty is a sign of thirst.Thirst is often mistaken for hunger, so a craving for salt, which helps your body retain water, could mean that you’re not drinking enough or are losing water, for example, by means of sweating, faster than you’re able to ingest it.

Some researchers believe there’s a link between low calcium diets and salt cravings, claiming that, “In animal studies, researchers have found that a lack of potassium, calcium, and iron causes test subjects to devour table salt.”

Why am I craving sweets (cookies, cake, chocolate, etc..)?

Sugar is a chemical that makes us feel relaxed and also plays a role in regulating mood. This may be the reason why we reach for hand-fulls of candy when we’re stressed or sad because eating it can put us a little more at ease.

We sometimes crave simple carbs like sugar because they “are digested quicker than complex ones such as whole grains and beans, so the energy kicks in sooner.”

Another possible reason for craving sweets could be a sign that you’re not getting enough sleep.

Why am I craving Meat (Beef, Steak, etc..)? 

This can be a sign of a protein deficiency, as well as a lack of iron or vitamin B in one’s diet. If you happen to be a vegetarian, this doesn’t mean you should take a late night trip to the drive through and scarf down a burger, which would probably end up making you sick, rather, you should take it as a sign that you need to introduce more of those vitamins and proteins included in meat into your diet by eating more nuts, tofu, and dark, leafy vegetables.

Why am I craving white carbs? (bagels, bread, rice, muffins)

Once a starchy food gets past the back of your tongue, your body treats it the same way as sugary sweets.” This means that we crave the classic white carbs for the same reasons we crave other sweets when we’re exhausted physically and emotionally, or when we’re feeling down or overwhelmed. So what you may really be craving is energy and calmness.

When the brain’s opioids and dopamine reacted to the benefit of high-calorie food in the past it acted as a survival mechanism…Today, we still have the same chemical reactions to these so-called hyper-palatable foods…despite there being less of a nutritional need for them.”

Why am I craving dairy (cheese,pizza, etc.)?

Some medical professionals think that a milk craving is really a craving for L-tryptophan, which plays a role in releasing serotonin, as well as another soothing brain chemical called choline. Some doctors even think that dairy cravings could point to a deficiency in vitamin D. Some cheeses are salty and remember as listed above you may just need water or be lacking in potassium, calcium, and iron.

Why do I not like to eat breakfast? 

Maybe you have just created a habit of skipping or suck down some coffee that masks the hunger and gives you a false since of energy and messes with your insulin response (how you process carbs).

Why do I back load…eat more at night? 

Maybe because you skipped breakfast or didn’t eat enough during the day or enough protein for breakfast and your body is still needing nutrients. Unfortunately cramming big meals in your mouth and gut after 7 p.m. can teach your body how to store fat as it doesn’t know when it’s getting food again.

This is all food for thought. Thanks Elizabeth S. for suggesting this topic and asking me about it. Hope this offers you and our readers insightful information to eat for their health and best bodies.

 

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 SERVICES 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 21, 2020

Our packages at Energy Fitness include meal plans so the clients can have the best chance at nutritional freedom and education about meals that are healthy along with teaching meal timing. We have over 25 meal plans and choose a few for each client based on their habits, goals and food choices. We do realize that there are different levels of commitment for eating healthy and sometimes convenience becomes a factor. So many times in our society the quick foods become the whole meal plan instead of just a rare occasion. Ask yourself why you eat healthy or wish for the desire to want to eat healthy. Healthy skin, better sleep, less brain fog, shed pounds, have more energy and better overall feeling of well being should top your list. If those aren’t your motivation then maybe you can start with having those as mantras when you get off the plan or don’t even have a plan.

This post is just to give you a few options and get your brain working to find other alternatives to junk food or super high calorie fast food. I mean you really aren’t any busier than anyone else and we have lots of executive, successful clients and busy working moms that find the time for eat healthy.

When travelling with the family out of town when pressed for time we pop in a grocery stores and just grab something healthy like tuna pack, salad, and some chopped veggies or gluten free crackers. Sometimes there’s a salad bar or If they have sushi I might grab that if no added sugars. I am an ingredient detective and you should be too. You should be able to pronounce the foods and chemicals that you put in your mouth and body.

There are different levels of fast food. There’s the drive through option, Then there are options like food Bars or walk up service type of service menus as well as grocery store pop ins.

Arby’s: Roast Turkey Farmhouse Salad, Total Calories: 240, Total Fat: 13 grams

Chick-Fil-A: Grilled Chicken Cool Wrap,Total Calories: 350, Total Fat: 13 grams

Chipotle: Burrito Bowl,Total Calories: 330,Total Fat: 8 grams

Dunkin’ Donuts: Wake-Up Wrap,Total Calories: 190, Total Fat: 11 grams

Hardee’s: Low Carb Charbroiled BBQ Chicken Sandwich,Total Calories: 190, Total Fat: 4 grams
Moe’s Southwest Grill: Burrito Bowl, Total Calories: 357, Total Fat: 17 grams

Wendy’s: Apple Pecan Chicken Salad, Total Calories: 340, Total Fat: 17 grams

So that’s 7 fast food now I’ll share my fast food ideas:

bumble and bumble tuna and crackers or chicken and crackers (great for kids) pair with side salad or cherry tomatoes and spinach leaves or sweet baby peppers.

salad to go kits from grocery store (i forego the dressing and eat it bare unless there are lemon wedges handy).

pack my own to go lunch and snacks of salad, veggies and a protein like veggie patty, boiled egg(s), tuna salad

Snacks like aloha bars, vega bars, rice cake and nut butter individual packets (they come in almond, watermelon seed, cashews, sunflower and peanuts in which I never eat peanuts due to mold and cancer) are great to keep handy. I buy cliff, power crunch and zbar’s for the kids. Protein shakes are a great go to meal or snack when no other options.

HAPPY & HEALTHY EATING TO YOU!

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 SERVICES 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 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). 

 


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). 

 

 

 


December 27, 2019

This is a topic many are confused about. Our clients at Energy Fitness Personal Training Studio downtown Memphis often endure us asking how often they stretch and most they often say never or hardly ever. We are convinced that adding even just a mere 3 minutes per day or just intermittently throughout the day stretching can work wonders to be more mobile and subsequently less painful upon each successive stretching bout.

Drum roll please !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

The best time to stretch is NOW!

That’s right I said it. I didn’t even go into a lengthy scientific explanation of best time of day, if your body is warm or cold, Blah! Blah! Blah!
 

There’s a popular Chinese proverb that says: “The best time to plant a tree was 20 years ago. The second best time is NOW.” Basically in the context of the conversation here today, this means that if you want success and growth in the future, the best time to act is now.

Honestly you just need to move your body via twisting, side bending, forward bending and backwards bending. Think back to the rhythmic exercises you may have seen in black and white. I found this throwback video in my search for this blog. It’s a 1950 archives film and is a hoot. They are missing the toe touch but I like the way they rotate their upper bodies, move their arms and do side bends. Rhythmic Exercises (1950) You Tube.

Here’s another one just for kicks but mostly exercise. Keep in mind you can stretch the body with dynamic movement and not just static stretching. The video is a bit silly and a bit over the top but amusing. I’m not suggesting you let someone run and jump on your back…bahaha!

In all seriousness here’s an example of if your not going to hold stretches in a static (stationary) stretch for 30 seconds to 3 minutes then consider dynamic stretching. I do this type of stretching just out of bed before a run and sometimes before a weight workout where I know I am about to really push myself with heavy weights or intense movement patterns. Do any of you recall that straw chinese finger toy that once you put on both index fingers and tried to get off proved impossible if you tried to just do it fast and hard. Patience and technique won out in the end with the toy much like the muscles and fascia in your body.

This one might be before a track workout or before intense weight training or body weight workout

Here’s some I do right before bed and hold for 5-10 seconds or more if I feel like it. These are usually done after I’ve had a hot bath or not.

MOTIVATION TO STRETCH… Think about the pains or aches you may feel and how they can be reduced or eliminated. OF COURSE WAITING FOR THE PERFECT MOMENT OR WHEN YOU FEEL LIKE IT WOULD NOT BE AS OFTEN AS YOU ACTUALLY NEED TO JUST MAKE IT HAPPEN DAILY.

Case in point.

One of our client’s consistently complains of knee pain and how he cannot do squats as they hurt his knees even worse post exercise. After doing some various functional movement testing we discovered it’s not his quads that are the culprit of his knee pain.

  • He can sit on his feet on the floor in a kneeling position with zero pain.
  • A skin roll test accessing his fascial tightness along his inner thigh near the inside of the upper knee and around the back of the knee/hamstring revealed the issue.
  • Solution: a combination of inner thigh and hamstring stretches to address the tightness needs to be done daily and as prescribed with pulse movements, hip flexor static stretches and additional skin rolling in a hot shower. What is skin rolling? A whole new topic for another post.
  • Solution: he promised me I’ll stretch stick a needle in my eye in which i then proceed to text his wife his promise and said he could even send me pictures as proof. Trainer=Accountability!

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). 

 

 

 


November 30, 2019

One of the movements we started testing in our fitness assessments at Energy Fitness the past year for our personal training clients is how well an individual can perform a pelvic tilt. This means dumping water out of the bucket (anterior tilt) and filling the bucket with water (posterior tilt/tucking tailbone under). As easy as this may seem to many of you this can be quite challenging to lots of people. Not only the ability to do the motion is measured but the quality of movement is also analyzed. Is there a shake a bake vibration type movement or is it smooth. Why is this important?

This is definitely important in the golf swing as well as to counter hours of sitting that many of us do. It doesn’t matter that you ran for 5 miles before work if you sit for 8 hours or have poor pelvic flexibility or never stretch. Many try to compensate by shifting weight on one side or on the heels or toes.

Those wishing to have better posture should consider working on pelvic functional fitness and flexibility as it can shift to control better carriage of the upper body and reduce low back, upper back and neck pain as well as make the appearance of a smaller mid-section.

Try these exercises below. As you attempt to do them you will notice a stretch in your hip bones as they have to keep your bottom off the floor. This is of course also a strengthening exercise. If you start getting a cramp in your hamstrings this should be the cue to rotate your pelvis in a way for it not to cramp and teach you how to engage your glutes all whilst strengthening this area.

Attempt for 2-3 sets of 10-50 reps each leg for single leg exercises. Be sure to monitor breathing and not hold your breath. Don’t just rush through the reps to get it over with either. Variations can be do for slow on both movements or just slow on the negative range of motion or hold at top for 1-5 seconds. I usually like to do a quick hamstring stretch post each leg as to lengthen and prevent any future cramping.

2 Legs Ball Curl – notice my arms are down on floor as I am attempting to keep shoulders flat and shoulder blades pressed against ground as well as neck neutrally aligned.

1 Leg Bridge Up and Leg Curl

Legs Heel Push with Knee Pull Up

How did you do? Need work? Try incorporating into your fitness program a few times a week.

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). 

 

 


November 15, 2019

Why do the same cardio over and over again? So boring! When clients at Energy Fitness personal training studio hire us as their personal trainer and Accountability Coach we send them a 7 minute video entitled Cardio Express. The video shows many different types of cardio and how to achieve the HIT training (high intensity training) even without equipment. Short bursts of cardio can stimulate the human growth hormone and mimics strength training for the results it can achieve. Just think about the difference of muscle mass between long distance runners versus Olympic divers, gymnasts, sprinters and weight lifters to mention a few.

Jumping rope is great cardio as well as a great cross training option. This post aims to teach you 4 variations of jumping rope. Let’s first chat about making it more efficient with a jump rope that fits you well. Picking the right type of rope is personal preference as there are different handles as well as material for the rope itself. For true beginners or those that haven’t jumped rope for many years you may wish to get a beaded rope that is easily adjustable for height by simply taking a few plastic links off.

SCROLL DOWN TO SEE VIDEO DEMONSTRATION

To figure out what length of jump rope you need grab a measuring tape. Standing and with both feet together measure from the bottom of one armpit down to the floor, under the feet and up to the other armpit. In easier terms, when you get your rope and stand on it in the middle and grasp both handle’s they should be just under your armpits for a proper fit.

Here are few different types of ropes to choose from. Online shopping is abundant in choices. My favorite is the black one with tiny weights in the handles and a plastic rope.

 

When you start jumping you will notice that your arms/shoulders may burn a little as it’s a great bonus to help work the shoulders as well. Consider stretching not only your calves but also your shoulders and biceps post workout. Notice I included a picture of a clever device to stretch your calves as you will want to lengthen your calf muscles post jumping or they might seize up on you or when you are really sore the next day be reminded that you tortured them. Of course you can just stretch your calves with downward facing dog, hanging heels of step or a staggered calf stretch or any of  the pics shown of stretches below. The blue moon as I call it can help prevent or decrease plantar fasciitis pain and give you a more intense stretch than you can get without it. One thing to consider is that many of our clients complain of knee pain and this is often from tight calves, so rub them, stretch them or cup them if you must just keep them well taken care of.

 

How many reps of jumping rope should I do? 

Beginners 100-300

Intermediate 500-700

Advanced and worked up to: 100-2000+

 

Try timing how long it takes you when you first start to jump 100 reps and write it down. As you get better and get more cardio you can do more without feeling like you are going to die or cramp up.

You can even mix it into your weight training workouts or a run. Last week I wanted to mix it up and enjoy the sun on my face so after each mile I jumped 500 reps for a total of 3.5 miles and 1500 jumps ropes.

Jumping rope for runners is especially great as it can help keep your hips from locking up from the dreadful same movement pattern that running enforces and help with your leg turnover. It can help keep the swagger in your hips ladies and gents!

Here’s some stretches as mentioned above:

 

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. 

 


September 7, 2019

Our clients both female and male at Energy Fitness, personal training studio in Downtown Memphis have simple and complex goals for their body transformations.Many of course just say I want to be stronger and more tone (If I had a dollar for every time I heard the word tone in the last 26 years in the fitness industry I could own my own private island 🙂

I’ve been personally incorporating more functional movement testing with our clients since my Titlest Performance Level 1 certification as well as the most recent Rock Tape certification. We’re currently in process of overhauling our fitness assessment for all trainers and clients.

Simply asking you or our clients to move the body in different movement patterns and looking for tightness, weakness and limited range of motion is a key to customizing the core or other exercises we choose as part of a personal training program. Tightness or lack of range of motion in one or more areas of the body may lead to injuries and pain in other areas of the body which is known as referral pain.

This post is about engaging those glutes! Deadbutt..it’s a real thing or gluteal amnesia, is a condition that occurs when your gluteus medius gets inflamed and forgets to function normally.

Access or Measure what you wish to improve. Can you pass or fail the below assessments? Look at the pictures and try it.

1 Leg bridge test (Accesses the ability of you to engage or activate your glute muscle.)

Can you do the below exercises without your hamstring cramping? You should be able to hold for up to 20 seconds or longer.

 

 

 

 

 

 

Standing 1 Leg Balance eyes open and then closed Can you hold your leg at 90 degree flexion and hold for 20 seconds with and without your eyes closed? 

 

correct position

 

 

 

 

 

 

How did you fare? Did you have airplane arms or have to put the other foot down or wiggle it around to not fall down?

If so, maybe you need work with those glutes or balance or just want to improve the overall look of your backside and keep darn gravity from making you have saggy or flat butt.

 

 

 

incorrect position

 

Try these exercises to teach your body how to use those butt muscles. Hold on it you need to and yes, actually touch your butt to bench or chair. Lean forward as necessary to get up. Use a dowel, golf club or broom handle for assistance if needed. Master your own body weight first before adding weight. For an added challenge try G3 below without weight and the back leg not touching the floor, in fact hold it off the floor and in front of your body the whole time. You may need to hold your arms out in front of you for balance.

How many times should I do the exercises? 1-2 times per week, 1-3 sets of 10-15 reps

 

h20 is a great exercise as you get a hip flexor stretch also. Especially great for runners or those with excessive curve or sway back as it help the pelvis get back into posterior tilt which can also help make the stomach smaller.

This exercise is a great one to separate the feeling of “Am I using my hamstring or my glute to execute each movement?” as you get instant feedback especially if you are only using your hamstring then cramping. Try 20 reps.

Below is one is a tough one. No problem? First you have to be flexible enough to even get the leg across your body then attempt to lift your butt off floor.  Put your elbows on floor to help if you additionally which to work on posture. Make it harder by keeping the bottom leg off the floor while lifting butt and leg up and down. Try 15-20 reps.

 

 

 

 

 

Adding a band for resistance for the 1 Leg Heel Pushes is a great way to overload the muscle and get more results. Try 20-50 big range or small pulses reps.

 

 

 

 

 

 

Happy glute work. Keep that butt high and engaged so all your movement patterns are in sync.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY OR ROCK TAPE & 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 2, 2019

One of the joys of personal training clients at Energy Fitness in downtown Memphis includes hearing success stories in all the different areas of life that is impacted. We especially love the glow and excitement in our our female clients as they tell us of their feats of strength moving furniture or carrying something heavy that they would not have been able to do before they started lifting weights. Some occupations such as occupational therapists, nurses, dentists, dental hygienists and architects often spend time either moving patients or hunkering over with bad posture.

Fit people didn’t get there without lifting, grunting and doing exercises that maybe they didn’t always feel like doing. In the end there are real lifestyle advantages to strength/weight training.

I personally have been experiencing thankfulness for my strength training, flexibility and endurance over the past several months. I told my husband and Lisa the other day “I’m so exhausted I get why people don’t exercise but If I didn’t exercise then I can’t imagine how I would have the energy to do all that has been needed and still needs to be done.” We contracted renovations to be done adding 2 rooms above the garage (about 500 square feet) so the kids can have their own room and a bonus room.

It has been exhausting and it’s not over yet. Lots of going up and down stairs (including attic stairs) with boxes, moving existing furniture, trips to storage, water damage from rain to our hardwood floor downstairs when it wasn’t “in the dry” yet causing us to move in and out of 4 air-b-n-b’s, putting new beds & sleeper couch together, ladder skills and installing drapes and blinds, etc, etc. Oh and we had to put 2 twin beds in our master bedroom for a month so goodbye closet and privacy (bohoo, 1st world problem). Anyway, I digress!

 

Strength has different meaning for different people.
What’s your version or definition of strength?

Strength to me and as heard from clients over the years means the following: 

  • having to move something heavy by yourself either because no one is around or you wanted it done on your timeline…right now
  • putting something together by yourself from IKEA that shows in directions 2 people are really needed
  • moving furniture up stairs and not throwing your back or shoulder out
  • picking up your children or grandchildren
  • doing activities with your children or grandchildren such as biking, skating, trampoline park, water park, hiking or backyard sports practice
  • getting up and down off the floor easier
  • standing on 1 leg to put on your pants and not falling over (this is also balance)
  • carrying your kids heavy backpack
  • carrying luggage
  • putting luggage into overhead compartment without looking like it’s about to kill you
  • getting sometime off a top shelf overhead without hurting your shoulder or neck
  • carrying beach chairs or a cooler
  • being able to garden easier
  • raking leaves or sweeping without your back killing you the next day
  • skiing down a mountain with ease
  • hiking mountains
  • better golf
  • scuba diving with heavy equipment
  • putting together furniture and moving furniture (not just with your legs…women)

Injuries happen when muscle balance is not optimal or overuse has occurred and the body says I give.  Since we don’t all live on farms and do manual labor it may be more convenient to hire a personal trainer to meet your needs so you don’t have to add the additional mental fortitude to learn the most efficient and safe way to achieve optimal health.

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 taping.