fitness consultation

July 4, 2020

At Energy Fitness personal training and nutrition coaching studio downtown Memphis and virtually online training folks we want to give our clients every edge possible for success. Have you have read any of our posts where I mention chakra’s or color before for health?

This article aims to bring color therapy into your realm of awareness. Of course after this article you may be noticing all kinds of colors everywhere including magazine ads, billboards, tv ads to window banners and colors of restaurants. If you want to avoid hunger stimulating colors, don’t paint your kitchen to look like a fast food restaurant. There’s a reason burger joints use reds, yellows and oranges in their color schemes all the time. These colors are stimulating and may even stimulate appetite. I’d say this can even translate to the color of your dishes.

Think about it people choose cars and clothing by their color all the time.Some people just don’t want to think about it and have lots of grey, white and black in their closet then accessorize to match their mood with a pop of color for a tie, scarf, jewelry or purse. Who hasn’t pored over dozens of options when picking just the right shade to paint a room? Color makes an impact. Nobody has to tell you that if you walk into a room painted all white it’s much different than if it’s painted pitch black.Marketing experts know that color makes a big difference in how customers react. For example, on websites, a red “BUY NOW” button usually works better than a green one.

Multiple sources point out that in Egypt, Greece, China, India and other countries colors have been used in various ways to promote healing. Color therapy has been used to treat inflammation, muscle pain, nosebleeds, infertility (in animals), injuries, burns, sciatica, meningitis, nervous instability, headache, irritability, sunstroke and more.

So why not integrate color into your weight control success. I’ve known for many years that eating off of blue plates a user tends to eat smaller portions as well as if you eat on smaller plates.

Have you heard of Blue Light Therapy?

Typically this is a type of treatment used for SAD (seasonal affective disorder) which is a form of depression that some call the “winter blues.” Symptoms typically appear in the fall and continue during winter months.Some symptoms of SAD are depressed mood, lack of interest in activities, tiredness and fatigue, trouble concentrating, feelings guilt or low self-worth, thoughts of death and suicide, irritability, sleep issues, experience changes in appetite or weight.

Those who suffer from SAD have weight gain and a craving for foods high in carbohydrates. Scientists believe that the cause of SAD may have to do with serotonin and melatonin levels.

Light therapy boxes can be found online for less than $60 and some have timers. While we are on the subject of blue light recall that televisions and smart devices omit blue rays which stimulate your brain. This is why you might have trouble sleeping if you watch these right before bed. Blue light therapy might be best done in the morning to stimulate your wakening cycle. Some people (I’ve been guilty of this) try and override this by wearing yellow shades to block the blue light.

So what if we took this same principle of color therapy for weight control to our closet and our environments in which we control like kitchen, common room that you may feel compelled to snack or office space. Avoid Red, Yellow & Orange. Listed below are the colors listed backwards in order of most decreasing the appetite to most increasing it.

Colors That Decrease Appetite:

10) Grey  9) Black  8) Brown  7) Purple  6) Blue

Colors That May Increase Appetite:

5) Turquoise: (It’s the color of tropical waters and used a lot on dessert plates. Even if you think you are full after dinner, seeing a piece of cake on a turquoise colored plate is likely to make you want to eat the dessert anyway.)

4) Green: Many people are attracted to the color green and associated it with abundance.

3) Yellow: makes most people happy. When people are happy, they are more likely to eat than when they are feeling sad or overly calm.

2) Orange: stimulates the brain, which increases mental activity and often stirs up a sensation of hunger.

1) Red: raises a person’s blood pressure, heart rate, and causes hunger to be more prevalent.

Try adding more color in your life and look at what colors may not be present that might need to be to balance out your moods and life. I remember when Mae, LMT did massage on me when she first started at Energy Fitness. She also does energy work and could see lots of red in my energy field when she closed her eyes. That stands for fire so it made sense that I didn’t have a need very many clothing items that were red in which I did not. I have sense made a shift more in the past few years for more neutral colors. I think back to when my husband and I first bought our first house. We had lots of energy which is probably why we chose a red kitchen, yellow or green walls and an orange spare bedroom and then later changed to off white for all the walls.

There is a song by Expose that has the lyrics seasons change feelings change and the Bible says there is a season for reaping and a season for sowing. Life is flowing and so should be your diet and energy levels. Try not to get in a bad habit rut or just grab for whatever is convenient.

Plan your meals with love and color!

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

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

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

The services below resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services

 


May 17, 2020

Everyone deals with stress differently and we all have different levels at different times in our lives. Instead of the usual no good outcome on the other side ways of dealing with it like drinking, eating, shopping and other coping mechanisms that are just short lived why not try a few of these suggestions.

  1. Think back to when you had the feelings of being happy. Remembering good times, such as a trip to Disneyland, the Beach or the Mountains can cut someone’s stress response by 85 per cent, firing up the reward centers in the brain. It works better than simply distracting yourself, the evidence suggests, visualizing positive things or dreaming about a happy future

2) Listen to the sound of flowing water: The gentle burbling of a brook, or the sound of the wind in the trees can physically change our mind and bodily systems, helping us to relax.

3) Music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second).
Here’s a few examples: 60 bpm. My GirlOtis Redding • Otis Blue: Otis Redding Sings Soul (Collector’s Edition) Love is AllThe Tallest Man On Earth. Landslide • Fleetwood Mac. Here’s a site that shows you several songs that you may wish to consider: Tempo 60 bpm

4) SCREAM THERAPY…LET IT ALL OUT!!!
There are tons of tips out there on how to reduce stress. From meditation to exercise to a daily glass of wine, but perhaps the simplest one and arguably most effective one has been around since humans came into existence. Letting out a loud and long primal scream may be the way to reduce stress, according to research.

1,000 randomly selected adults for a survey 19% of the fans indicated they ‘always’ yell at the TV when watching sports. One respondent said “yelling can seem absolutely ridiculous. But in the moment, it feels so right. It makes everything feel better.” The survey also found that women outnumbered men (62% versus 56%) when it came to “sometimes” yelling at sports on TV. You can also add a pounding fist if you want or maybe just throw your arms up in the air.

Whatever your method just know that you can’t be your healthiest self when you are running in high throttle so why not try some of the above suggestions.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR VIRTUAL PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242. Onsite appointments start back June 1st, 2020.

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

 

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). 

 


May 10, 2020

As many of you know at Energy Fitness one of our services is Nutrition Coaching often included as our method of personal training for our clients to get overall success.

Speaking with my step-mother this week she alerted me to the fact that Kellogg’s during these last 6 weeks is up in sales by 25%. Kellogg’s stock surged to the highest last week which is the highest in the last year. I just laughed as she was saying more people are having cereal for dinner. This is of course nothing new as we’ve had to tell many a client over the years that cereal / processed carbs before bed isn’t the solution for weight loss and great sleep.

Of course cereal sales and carb snacks consumption are up! Why? Because eating carbs gives you almost instant satisfaction as most cereals and snack bars are sugar laden and fill up your belly at least temporarily. People love a good crunchy snack that’s easy and doesn’t involve cooking. I can be found guilty of this when I’m stressed or tired albeit mine is gluten/dairy free and served with almond milk. The calories still add up. Usually by the middle of the night or in the morning I have that deep hunger that only processed carbs gives me. Instead of reaching for more I allow the feeling to pass and don’t give in.

Eating cereal is easy and especially before bed but this is of course a bad habit to get into and we all know how hard it is to break habits that don’t serve our best long-term interest. Now I’m not saying an occasional bowl of dinner cereal is the worst thing ever as I can think of lots of other worse options.

What if you took 3 days to write down what you ate and the times in which you consumed or drank calories?

What would it look like? Often by just writing it out and observing your behavior you can see what you might need to add, eliminate or reduce from your diet. Maybe you need more greens, more fiber or you don’t get enough lean protein. Maybe you wait too long in between meals and you aren’t even trying to fast. Maybe you back-load at the end of the day to make up for missed protein or calories. Do you tend to reach for something unhealthy at 2 or 3 p.m. the time at which your body is going through a hormone cycle?

Be present and mindful of what you put in your mouth as to eliminate any guilt or repercussions later.

Remember the 8-11 servings of fresh fruit and vegges we are all suppose to be consuming for optimal health? Where does cereal and bread come into that equation if you haven’t yet had your 8-11 yet? I haven’t met one person deficient in bread, coffee or pasta.

My youngest son tonight was anxiously awaiting popping some microwave popcorn and I reminded him he could not have until he ate the meal I put in front of him (stir fry and tuna) and he had 5 minutes to do it or no popcorn. I had to give him a time limit as he had already been sitting there 20 minutes. Can you set some rules for yourself so you can be on task with your health goals? I bet you can and you will feel better because of it.

CURRENT CLIENTS BE SURE TO FILL OUT THE
REOPENING SURVEY WE SENT YOU VIA EMAIL – WE WANT TO HEAR FROM YOU!

We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

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

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

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

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). 

 


May 2, 2020

At Energy Fitness personal training studio not only do we do personal training and massage therapy we also do nutrition coaching, meal plans and supplement recommendations. In early March when I went to pick up a marketing banner at The Mail Center in Memphis, the owner Mark asked me what supplements I would recommend for this virus going around as one of his customers said Selenium. At the time didn’t have a quick answer for him as someones supplement recommendations has many factors to consider.

Since we are all so different in our nutritional lifestyles, activity level, genetics and stress levels the recommendation we make for supplements is customized after having a conversation with you on all these factors.

What does selenium do?

Selenium is an essential mineral, meaning it must be obtained through your diet. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. As you already know the United States is the perfect environment to create obesity and heart disease with the SAD diet (Standard American Diet) that includes too many processed foods and sugar.

Selenium acts as an antioxidant, may reduce risk of certain cancers, may prevent heart disease and mental decline, boost your immune system, reduce asthma symptoms,

Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you are receiving dialysis, living with HIV, have a gastrointestinal condition such as Crohn’s disease, Graves disease or hypothyroidism.

An international team of researchers, led by Professor Margaret Rayman at the University of Surrey, has identified a link between the COVID-19 cure rate and regional selenium status in China.Publishing their findings in the American Journal of Clinical Nutrition, researchers using data (up to 18 February), investigated possible links between selenium levels in the body and cure or death rates of those with the COVID-19 virus in China. Here’s a link to that Science Daily article.

How much selenium do I need daily?

Age Recommended daily amount of selenium
Over 14 years 55 mcg
9 to 13 years 40 mcg
4 to 8 years 30 mcg
7 months to 3 years 20 mcg
Birth to 6 months 15 mcg

Foods that contain selenium
How many of these do you or will you add to your diet?

Brazil Nuts – 1 oz/6-8 nuts = 544 mcg (great but not great if you are trying to reduce your fat and calorie intake)
Fish – yellowfin tuna – 3 oz = 92 mcg and sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg.
Ham – 3 oz = 42 mcg (be prepared to pay more for pork as prices will likely go up due to covid complications of processing and likely culling of almost 1.5 million pigs sadly)
Beef / Chicken / Turkey / 20-30 mcg per serving
Brown Rice – 1 cup = 19 mcg of selenium
1 Hard Boiled egg = 20 mcg
Sunflower seeds – 1/4 cup = 19 mcg
Mushrooms- 100 grams = 12 mcg
Oatmeal- 1 cup = 13 mcg
Frozen cooked spinach–  1 cup = 11 mcg
Milk & Yogurt – 1 cup = 8 mcg
Lentils – 1 cup = 6 mcg

Because many of us get into habits and eat the same foods because they are easy or because you just get stuck in a “I don’t know what else to eat!” rut we may not be getting enough variety in our diet causing vitamin or mineral imbalances. If you aren’t getting enough selenium in your diet or other nutrients that your body may need then consider either a source supplement or a generalized multi-vitamin or multi-mineral supplement. Supplement simply means giving your body what it needs from an outside source. Keep in mind that for fat soluble vitamins like vitamins A,D,E and K these should be taken with a little bit of fat to help increase their potential for good in your body.

You may wish to consider the following brands for your selenium or multi-vitamin/mineral needs:

M’Lis:This is the same company we use for our detox body wraps and some clients have used for detox program.

Metagenics: We have a practitioner as a sponsor to have these amazing science based products.

M’Lis Vital – Block out the ickies and bust up the yucks. Vitamin C, astaxanthin, ginkgo biloba and a handful of other synergizing herbs provide your skin and body with an outside defense from germs that may get you feeling (and looking) down.

When you’re on the M’Lis website check out their supplement called daily for a multi.

Metagenics – E-400 Selenium™ – provides the essential trace mineral selenium and natural-source vitamin E, an antioxidant that helps protect tissues from damage caused by free radicals. Metagenics has a great multi called Phytomulti with or without iron, while you are on the site, check it out.

 

 

 

 

 

 

 

 

 

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.
We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

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

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

Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (ask for pricing)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2-3 workouts (ask for pricing). Links to video demos may be included in price. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-40 minutes 1-3 clients per session
+Small virtual packages of 4 to 6 sessions (1 assessment counts as session)

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

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). 


April 4, 2020

With more people working from home during this Covid crisis many of us are finding that we are in or around the kitchen a lot more. That can result in many more opportunities to decide to put something in your mouth regardless of if you are hungry or not. Check out a video I did in my own kitchen 4 years ago as the same principles and advice still applies today. It’s the small changes both in your environment and your mind that add up to big results for behavior change.

What can you do in your own kitchen, pantry, office, purse, briefcase or work area to increase your chances of nutritional success and properly fueling a great functioning body for optimal performance?

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

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

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

Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (onsite value $100, online $40)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2 workouts is $40-$60 depending on if you need links to video demos. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-35 minutes 1-3 clients per session
+Small virtual packages of 4 to 5 sessions (1 assessment and 4 sessions)

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

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 14, 2020

Who can relate to that relentless specific spot for back or hip pain. Sitting in a car for hours driving or riding and your back just feels tight or tense is not fun. Even just desk sitting for hours can create a back insult that may linger. Lots of walking or standing depending on your pelvic position can also create this same effect. Don’t get me started on high heels and back pain.

We’ve got several clients that we routinely have to show a variety of exercises that can help reduce or eliminate back pain. Aside from just holding a stretch for 3-5 minutes think about stretching as something you may consider incorporating into your life on a more regular basis. This post kind of seems like groundhog day as I believe last month I did a post on it attacking the subject at a different angle.

After 20 years of personal training I have deducted that this is for sure the component of fitness that is the hardest to instill consistency in our clients. Of course we have the hyper-flexible that love to stretch all their favorite ranges of motion. Then there is the tight muscle clients that associate stretching with pain but always feel better after they have stretched.

If you do break into a stretch more often like say morning right out of bed for movement type stretches holding each for 5-10 seconds flowing gently into the next stretch and occasionally throughout the day or just morning and evening you will find it hurts less.

Try this stretch that I recorded this week for our client complaining of his chronic tight back. He said “Will you take a pic of this so I can remember what we did”.  Great idea…for compliance! I went one step further and took video so you can see the move in action and steal it. I wanted him to work some core at the same time. I had him perform 25 reps each side and be aware of his breathing as well..no breath holding.

This was not the right exercise for another client in the same session that had back pain flared up from tensing up from going up and coming down the Statue of Liberty. I had her do different static stretches and then put rock tape on her back.

Not sure what exercises to do or when to do them or even if you are having good form?

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, NUTRITION COACHING, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS, PERSONAL TRAINING.

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 28, 2020
clear-change-vanilla.png

So it’s been a bit since I have done the Metagenics 10 day detox but I must tell you that it’s the best one I recommend to our clients. Are you ready to the warmer weather yet and your body reveal? This may help you kick some habits and get on the healthy nutrition train.

Some clients have said to me in the past.. you eat so healthy why do you need to detoxify? I’m proud to say I have been 1 year without eating doughnuts (white cream filled were my favorite). When I got lazy and careless with my diet thinking my body could process any food I chunked at it is when it was time for a great detox plan. Afterwards I had no more foggy brain, had more energy, slept better and felt like my belly was flatter as well as my digestive system.

I’ve tried the Master Cleanse (lemon, maple syrup, water and cayenne pepper) and made it 5 days. When I added up the total calories of the maple syrup it totals about 1200 calories if you drink close to 96 ounces of the “lemonade”. Lot’s of time eliminating fluid in the bathroom at least the first 3 days. Overall not a sound diet plan.

I’ve tried juicing detox diets in which it seems to lack fiber and too much sugar. Skin looks great afterwards though!

The best and only one I will go back to time and again and recommend to anyone is the Clear Change 10 Day Metagenics Detox Program. Why? It’s clear and concise and the scientific basis of why it works makes sense and is yes it’s based on science.The adding certain foods back in your diet time period helps you to realize what foods you may be sensitive to and then you can decide if to kick those foods out of your meal plan for good. The 3 different phases of the detox program make sense as well. Remember it takes 3 days for your gut cells to turnover.

Here’s some helpful info from the Metagenics Website….

What Is Metabolic Detoxification?

Each year, more than 4 billion pounds of chemical compounds are released into the environment. Although the body is designed to naturally process and excrete these elements, an abundance of environmental agents combined with poor diet and nutrition can lead to an overburdened system. Metabolic detoxification helps by providing advanced, targeted nutrition to support the elimination of unwanted chemicals from your system.*

In layman terms this means your body doesn’t know how to process all the stuff you put in your body and your fat cells can be more receptive for fat loss after a detoxification program. Here’s a great link to inform you: https://blog.metagenics.com/post/2017/06/14/what-is-detox/

I love this video as it saves me from having to explain the program. Thanks Metagenics for having this short video!

Energy Fitness is authorized to be a healthcare provider for Metagenics products because we have a practitioner as our partner.

The kit is available via the link below in Chai, Vanilla and Strawberry. I like vanilla the best! Normally it retails for $119.50 at the time of this post. If you received this post notification in an email blast there is a special code for 10% off and new first time customers I believe get an additional 20% off. Don’t hold me to it as technology can be tricky. Check your inbox if you are on our newsletter subscribers list for that limited time code.

https://efitness.metagenics.com/clear-change-10-day-program-with-ultraclear-renew

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). 

 

 

 


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). 

 

 

 


December 13, 2019

One of the hardest areas of life for our clients to change is their eating habits or the little dirty word diet. We’ve been transforming bodies since 2002 at Energy Fitness in Downtown Memphis with our personal training and nutrition coaching. When we first started including nutrition coaching as part of our Energize Method of success we saw how confused individuals were. Lots of confusion still lurks about and every where from print media, social media, television and other people that tried one method on themselves worked so well on them that they believe it’s the method for everyone.

Do you know what Sumo wrestlers do to gain weight? They typically eat only twice a day, but they eat very large portions of high-glycemic foods (like potatoes) and then go to sleep right after eating. Many people have unknowingly been on a diet similar to the Sumo wrestler diet—skipping meals and eating a large meal of high-glycemic foods too late at night. Nowonder they have such a hard time losing weight!

We all have unique dna and bodies with some general similarities. The biggest thing we all have in common is a brain. Simply knowing that what we put in our brain on a daily basis is based upon habits and knowledge may be just what you need to make changes. The more sugar we have the more our brain changes and makes us want more sugar and then here comes the brain fog keeping you from making healthy food decisions.

One of my favorite teachers in undergrad school was the toughest as she had high expectations and took no excuses which is similar to my personality. Dr. Mary Jane Gilbert taught my nutrition class and gave the class an assignment to write down what we ate for 1 whole week. I’m not talking just jot down a few things you stick in your mouth on paper and turn it is as that’s not excellence.

She made us write down the following:

  • time of food or beverage consumption
  • serving size/portion/amount
  • grams of fat for each item
  • grams of carbs for each item
  • grams of protein for each item
  • end of day caloric intake
  • end of day totals for each of the macro nutrients (protein, fat, carbs)

During class she taught us how to use our numbers above to calculate our nutritional needs based on our activity level and see how much percentage of our diet was made up of from each macro nutrient. This is a great visual as you can see if you are consuming 60% fat when maybe your genetics show you do better on a higher carb diet like me.

KEY POINT: What do you crave? For success eat the opposite! 

I crave fat like nut butters, coconut oil, avocado and since getting my 23 and me report I realized that me and so many of our clients need to realize that our bodies often work against us as your body tries it’s best to maintain homeostasis. 

I digress….Let me tell you I despised the food journal project, but I am a rule follower and wrote down every blasted thing I stuck in my mouth. This meant that the processed cheese and peanut butter crackers I had as a convenient snack made the paper.

Dr. Gilbert knew I was one of the University’s cross country and track athletes and she, being an award winning basketball player and coach herself she was a bit appalled by my food log. She knew I was running twice a day and totaling 40-60 miles per week plus lifting weights. She knew I needed so many more calories and better nutritional choices.  I could have given her all kinds of reasons why I didn’t have time or the means necessary to make this happen. After all, I lived in a dorm room with only a mere dorm fridge, no stove or cook top and was at the mercy of the meal plan from cafeteria and no family in town to cook meals. As I think of it now I could have even more excuses, I was poor and this was also before all the convenient protein bars and better protein shake options.

All of this to say I understand how painstaking it can be to write down your meal plan in order to lose weight, gain weight or eat for performance or recovery. Changes don’t happen overnight but you need to see on paper what a good plan can do positively for your body and health.

Why not reverse engineer your

daily or weekly meals for success?

 

AND AVOID THIS HAPPENSTANCE.

 

 

 

 

 

 

I had a client Brandy (a lawyer and fellow rule follower) that wrote down for 7 years what she ate and had the best idea. She said she she does best when she writes down what she plans to eat for the day before the day starts and that makes her more accountable to sticking with the caloric intake. Doing this, she could monitor her hunger and energy levels for the day and make necessary adjustments the following day or week to account for any business lunch meetings, parties or other events in which she may need to make adjustments either the day before or the day after the event.

For clients that turn in their food log we can roughly estimate their caloric intake and where the calories are coming from just from simply having the knowledge acquired from our education and training.

This can be the painful part of making major changes. Remember anything worth having is worth doing the work. Best method…get a food app or look online the different foods that you consume often and write down that nutrient information so you can make a daily eating plan.

Think about your personality and how this may be finally a successful solution to your weight loss struggle.

There are two solutions for you when making a plan. Either write down simple pen and paper and add totals or circle boxes from example Metagenics Gluten Free Low Glycemic food plan I am inserting a picture into this blog post.

High-glycemic foods can produce harmfully high blood sugar levels and a high insulin response. Low-glycemic foods support normal blood sugar levels and an optimal insulin response.

We have several other Metagenics meal plans as well as ones we have created that have given many clients success. Contact us for nutrition coaching at 901-466-6242 and we can get you on the schedule

Not a client and want the 3 squares meal plan or another one we created? CLICK HERE TO PURCHASE from $3.99 to $19.99.

I’m from the school that the more vegetarian you eat the more satiated you will feel. Also, you don’t need as much protein as you might think. Plan your veggies and fruit first (only 2-3 servings of fruit if you are an athlete or not trying to lose weight and only 1 serving of fruit if you are trying to lose weight). Next, plan your protein be it animal or vegetarian (remember animal protein adds up fast for calories and fat). Then plan what complex carbs you might consume being what Metagenics calls category 2 veggies (root veggies-carrots, squash, potatoes, beets). Finally put it into action.

For the Metagenics plan shown below, individuals consuming different amounts of calories.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Example Meal plan based on one of Energy Fitness’ best meal plan (3 squares) for those with weight loss goals, liver issues, food addicted, high blood pressure, heart disease, immune disorders or emotional eaters might look like below for women (add additional calories based on activity level for men) with only 3 meals and no snacking or alcohol (alcohol is processed before any other item-even before carbs).

Roughly about 1200-1500 calories – Energy Fitness 3 Squares example day (for those that may like this meal plan and want to not ill-combine their fruit then the only modification is to have fruit 30 minutes before first meal and before lunch meal). Starch with breakfast and lunch recommended and preferred with fiber like the oatmeal below or sweet potato with skin.

  • Breakfast: 1/2 cup cooked oatmeal & 2 eggs (i usually tell clients you need to earn/workout before having carbs but i’m sure this is a whole lot healthier option for 90% of the people we advise that either skip breakfast and back load later or drive through fast food) OR 8 oz almond or soy milk blended with 1/2 cup fruit (berries 6oz. is serving) and vegan or whey protein powder. For Breakfast Grains/higher starch vegetables (cat. 2) 4 oz. cooked – 1 oz. dry
  • Lunch: Fruit – recommended, but if you prefer to omit, then you must add 4 oz. additional veggies (*pear-shaped bodies need to stick with low glycemic index fruits)
  • 6 oz. veggies, 1 tbsp healthy fat (oil, avocado, nut butter)
  • 4 oz. meat or meat substitute for women (6 oz. for men)
  • Dinner: 6 oz. veggie and 4 oz meat (6 oz. for men)
  • Broth/Stock: msg free vegetable, chicken or fish (WHEN FEELING FOGGY BRAINED, SLUGGISH OR TIRED AND YOUR URINE IS PALE YELLOW TO CLEAR THIS IS A MUST FOR SODIUM REPLENISHMENT) PLACE A ½ CUBE IN HOT WATER AND CONSUME WITH A MEAL OR IF DESIRED TAKE NIBBLES OF CUBE WHEN NO HOT WATER BUT CONSUME WITH ROOM TEMPERATURE WATER AVAILABLE)

Side note: I wrote this blog while having my car serviced at the dealership. Staff put out free packaged pastries, granola bars, coffee and tea. I had to all but keep my mouth shut and just snack on my pear and make no judgements (well maybe a little wishing they had planned better.) Also available I had to hear the coke machine and processed snack machine get action as well..lol!

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 7, 2019

We go in bouts at Energy Fitness teaching our personal training clients all the different ways to incorporate inversion into their life. We will often be showing one client different versions of how to go upside down and tell the benefits and another client will hear the benefits and see the exercises and want to get in on the action. Oddly enough with my 500+ pics I had to take more pics just for this post.

Just to be clear before you dismiss this upside down thing for yourself know that there are many different levels so you can start where you body speaks to you. Pictures peppered in this post to show you. Not pictured is plow pose, teeter gravity boots, yoga swing and other aerial yoga cloth props. Of course I’m sure I’m missing something like hanging off bed or couch but you have lots of ones to try. For the wall poses see if a friend or family member can grab a leg and assist you. See precautions below.

 

 

 

 

 

My own testimonial: I’ve been doing inversions for about a year now and have regained my 1/2 inch I lost in height most likely from 30 years of running. I’m a believer! I initially started with only 1-2 times per week for about 30 seconds and progressed to 5-6 days per week with totally 3 minutes each session with small rest breaks before going into different poses.

Inversion therapy is a great way to defy gravity and bring relief to common back and joint pains. Most people understand that inversion therapy can help your back but do not realize the benefits it can have for your joints too.

Every joint in your body feels the pressure of weight and gravity each day, and this causes natural wear and tear. While inversion therapy provides relief for this you also need to promote joint health.

Inversion therapy is a technique where you are suspended upside down to stretch the spine and relieve back pain. The theory is that by shifting the body’s gravity, pressure eases off the back while also providing traction for the spine.

For these reasons, inversion therapy may be beneficial for people with:

  • chronic lower back pain (great for runners after pounding and jostling from a few or many miles sitting, and too much bending of the spine)
  • poor circulation
  • sciatica
  • scoliosis

In theory, inversion exercises should help the spine by:

  • creating more protective fluid around spinal discs
  • removing waste from the spine
  • decreasing inflammation
  • increasing blood circulation through surrounding muscles
  • assist the lymphatic system drain toxins from the body

Other factors that may cause complications include:

  • retinal detachment
  • pregnancy
  • obesity
  • use of blood clotting medications

It takes time to adjust to inversion therapy. It’s best to start off in shorter increments (slowly building from one-minute sets to three) to get used to the process. This can help reduce side effects such as dizziness or muscle strain. Be careful not to overdo it.

 

 

 

 

 

 

 

 

 

 

Too nervous or scared to hand upside down without help? Try an inversion table.

Adventurous? Find a park or get some anti-gravity boots

https://teeter.com/product-category/decompress/

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).