Do you wake up with shoulder pain now or ever have? Do you have chronic shoulder aches? Maybe it’s your sleeping position. Having personal trained so many clients over the past 20 years so many people don’t consider the time in the sleeping position that can be the culprit of shoulder pain.
Check out the pictures below. If you sleep with your hands above your head then you are laterally (externally) rotating your upper arm bone (humerus) causing you to overstretch some muscles and overwork other muscles. Vice versa if you sleep with your hands folded across your chest as pictured in picture 2 below. This is called medial or internal rotation of the humerus.
To counter your pain, you need to strengthen the muscles that are overstretched. To do this you need resistance training to shorten the muscles that need to hold shoulder/ rotator muscles in the proper scapular position.
You will thank me later!
Pic 1
Pic 2
Determine what feels best or makes the pain go away during a band, dumbbell or cable exercise. Try for 15-20 reps if using bands. If using dumbbell for external rotation then use light one such as 1 to 8 pounds and if needed use a towel between your upper arm and side to make sure you have no space between arm and body. Of course stretching in the opposite direction can also be helpful. Be your own best therapist and detective to solve and help reduce pain that just won’t go away. Also think about bad biomechanics that you may be doing everyday, such as using one arm more than the other for grabbing bags, groceries or the position of your head while watching tv or talking on the phone.
Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Let’s face it, working the back of the legs with that darn leg curl machine at the gym or deadlifts aren’t most individual’s favorite exercises. Okay, maybe I’m projecting a bit. I do know that lots of clients over the years have disdain for both of the above mentioned exercises. This post is delivering to you 2 other exercises that likely aren’t going to tweak your back and ones that you can work on at either the gym, your home or on the road.
Equipment needed: mat, stability ball
This is called a 1 legged ball hamstring curl. Tip: If you get a cramp in your hamstring then you are not tucking (posterior tilting) your pelvis. This on the floor without the ball and just holding 1 one leg bridge in and of itself is a functional movement test to see if you know how to initiate your glutes (fire your glutes). Because everyone has different body alignment you may need to either keep the toe pointed (plantar flexion) or keep toe towards your chin (dorsiflexion). The difference could be as simple as a nerve glide or floss with that toe action for both stretches and exercises. Okay, so I might be getting a little in the weeds with my anatomical descriptors. Just check out the pictures below and try for yourself. If you can’t do the 1 leg version, then build up to it. This can be done with both legs for start and finish of exercise or use both legs to bring ball to your butt and then lift one leg off and slowly roll the ball out. When you get to an extended leg place the non working leg back on the ball to bring back to your butt. These would be called 1 leg negative ball curls and can help you get strong enough to do a complete full range of motion rep. Try anywhere from 1 to 3 sets and 10-15 reps. These can be done 2-3 times per week with a day in between. Getting to easy? Place a dumbbell or kettlebell on your hip of the working leg.
Those with bad knees may have trouble with the second exercise. Maybe you can create some kind of doughnut style layout with a towel or foam to give the knees more cushion or try on a couch, bed or knee pads. Just trying to eliminate excuses as you know that’s what personal trainers do!
These are hamstring rocks with a weight plate on your feet. Some clients are so inflexible in the front part of their ankles that cramping can occur here before exercise is even begun. You can also have someone stand on your feet or prop them under a sturdy piece of furniture. The goal is to gently rock the body forward at the knees. You can see from the picture that even though I knew my picture was taken for this exercise my pelvis is an an anterior tilt (from years of running). You too, may have to avoid your hips wanting to sway forward and backwards as the pivot point. The goal is to keep your spine in line with your knees and hips (pelvis). Go for 20 reps for 1-3 sets. To make it more challenging you can hold a weight plate, dumbbell or hold onto a resistant band in front of you anchored to a door or alternative.
Just a piece of advice, the first time you do these you may indeed feel a very targeted soreness right in the belly of the hamstring. This is a sign you are working the right muscle and it may be sore for several days. Try self massage, foam rollers, trigger point balls or massage therapy to work it out as well as stretching.
Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
So often when personal training our clients the exercises we ask clients to perform don’t look like the trainers demonstration. Everyone is going to have their own range of motion within their limits. Some people need more work than others and we are often amazed at how inflexible some clients are. If you happen to be one that needs these then incorporate these into your day either doing in the morning first thing in the morning, mid-day break or just before bed. Hint..If you do these while you are warmed up either by exercise, after a bath or shower or after a massage your fasica will be much more in a gel like state making your be able to move with more ease. Be sure to breath during the stretch. The exercises below can not only be done in a static (holding) position as pictures but can be done in a flowing / more dynamic way and coordinated with your breath. Static stretches can be held from 30 seconds to 3 minutes. Dynamic movements can be done for 5-15 reps. Try both and don’t forget to breath!
As you can see with the 2 pictures in a backbend type extension, I have too much flexibility in the low back and not enough in the upper back. Our bodies compensate and sometimes lack of or too much flexibility can lead to injury if supporting muscles are not strong and body is not balanced.
Update on video on demand platform:
I have uploaded all the PDF’s that go with both the follow along workout programs and the ones that have video demonstrations of how to do the programs. Still can’t believe I had a whopping 120 videos that will be available on the new online platform to be released this month hopefully. Once the company uploads videos via batch all I have to do is pair them and release the link so you can find one or many that you can purchase. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries. I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.
In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
My son asked me if I knew that our skin is an organ. He has just learned this in 6th grade. I said yes, and it’s your largest organ. He sometimes forgets how much education I have actually had on the human body and of course parents don’t know anything, right! He went on to say our skin is the only organ that can heal itself, if for example a chunk of skin were cut off your body it will mend and close the gap.
Now of course if will be different looking with scar tissue and less elasticity in that area. Your body goes through different stages to repair your skin. In the acute stage you will have redness, irritation, inflammation and sensitivity. This is when the body is laying down new collagen in random fashion. Your skin is also susceptible to absorbing toxins and chemicals. Think of all the lotions, creams, soaps, bug sprays, the plastics that hold some of these items, etc that you put on your skin as well as what’s in the environment.
First-degree burns are usually healed completely within 3-5 days. Second-degree burns take 5-8 days to heal if the damage is deep and months if someone has sensitive skin. Third-degree burns need surgical removal of the dead skin and then coverage with a skin graft to restore the pliability and function of the burn area.
I was reminded in February just how amazing the integumentary (skin) system is and had to endure the healing stages for many months. Let’s just say that over the counter glycolic acid is not available to the public for good reason. One of my vendors that we purchase from sells glycolic acid for their beauty products we would use for facials. I had an OCD moment by getting a little crazy on how much I rubbed on a dark spot I wanted gone. Should have used a Q-tip, not my index finger and a cotton pad. I burned just below my lower lip by rubbing too much and too long. Eeeeek! Won’t do that again! Now, 6 months later there is a permanent indentation where some skin is missing.
Anyway, the point for this blog post is that I tried lots of things initially to keep infection from setting in and then keeping the area from contracture (permanent shortening of the new collagen). In phase 2 and 3 I finally found out by accident one day that the Zinc Oxide that I had put on my face before a run helped reduce redness. I googled zinc oxide and found it helpful for reducing acne as well as inflammation for scars. It can help keep the sun away as well. Getting sun on a scar before redness is gone can keep it red forever possibly. Adherence is the key to scar treatment and can take up to 6 months of use to see a change (I can vouch for that sadly).I like Neutrogena products best for facial sunscreen to avoid breakouts.
Our skin is kind to us so be kind to it with the products you put on it and the food you put in your body. When you eat more clean with lots of fruits and veggies you likely notice more glow to your skin. Beta-carotene veggies like orange and red peppers as well as carrots can be a natural SPF to your skin and may help you spend more time in the sun without getting burned.
Stay tuned for updates….
I am sending over 60 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc. & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.
In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Why do people take L-citrulline? What are the health benefits for your body? It boosts nitric oxide production in the body. Nitric oxide helps your arteries relax and work better, which improves blood flow throughout your body. This may be helpful for treating or preventing some diseases.
Amino acids are sometimes called “the building blocks of life.” The ones you acquire in your diet are called “essential amino acids” — you need to ingest them from other sources to live. Others, called “nonessential amino acids” because they are not essential to the human diet to survive, are created by your body.
One of these nonessential amino acids is L-citrulline. Its name comes from “citrullus,” the Latin word for watermelon, from which it was first isolated.
The kidneys break L-citrulline apart into another amino acid called L-arginine and the chemical compound nitric oxide (NO). Nitric oxide improves blood flow by relaxing arteries.
Dietary Supplement and ‘Medical Food’
L-citrulline is produced in both over-the-counter (OTC) versions and as a pharmaceutical-grade medical ingredient.
OTC versions are popular with athletes attempting to gain an edge in endurance and strength. Studies have found that nitric oxide may improve sports performance, possibly through its effects on blood flow, muscles and metabolic actions.
The dosage is 3-5 grams before workouts is common and there is no loading phase. A powder supplement is better as it will get to your body faster. Often mixed with water and taken with Branched Chain Amino Acids can be very effective for avoiding “the bonking” feeling when doing cardio as well as can help you recover faster between sets of resistance training. Who doesn’t want to get a boost to their workouts without feeling that jittery feeling that many supplements give you. I personally don’t do caffeine and never do energy drinks. Work within what your body needs or can get a boost naturally without messing with your body’s natural energy cycle (called circadian cycle).
This supplement has been studied and is not shown to be more effective than L-Arginine and Taurine which are ones I have tried and didn’t like the buzz it gave me.
Always do your own research before starting a new supplement. Blood work is also a good indicator for supplements such as vitamin d, iron and calcium.
Amazon also has their own generic brand in which I have tried as well. Consult your physician before taking and ask if it interferes with any other medications or supplements you may be taking.
Stay tuned for updates….
I am sending over 60 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc. & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.
In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
We’ve got BIG news to share! It’s been about 6 months in the making for Energy Fitness!
We have found our next onsite location!
Energy Fitness, an award winning boutique personal training studio was incorporated and started in Memphis, TN in June 2002. Tonya Tittle’s husband Mark Tittle realized that she had the skill set to start a personal training business as she had already been approached twice to manage studios that wanted to open downtown. Mark has always had an entrepreneurial spirit and helped in the early years with business guidance. We have helped over 3000 Memphis area residents with their health and fitness goals and now reaching a wider audience with more with our online zoom training which was added in 2020 and is still a great service.
Two weeks before covid shutdown last February 2020, we told our clients of our plans to relocate the family and business to South Carolina. Mark’s medical sales job had an open territory. This was a thoughtful and hard decision to leave our many clients and dear friends made during our 23 years in Memphis. We just couldn’t pass by an opportunity for our kids to be close to his family in North Carolina and closer to mountain and beach adventures for the whole family.
Fast forward to today, we signed a new lease for onsite location in Travelers Rest, SC. This area is booming and is close to Furman University and the Swamp Rabbit Trail. A paved trail system that goes to downtown Greenville. The new location is a quarter mile from the trail and walkable to our new residence.
A broad strokes timeline…..
August 2002 – Original location 265 South Front Street, Memphis, TN (Shelby County) in a second story loft space with 1100 square feet, only a block from the world famous Beale Street. The view from the top of the stairs was the Mississippi River and the free street parking below.
February 2006 – Relocated to 552 South Main Street, Memphis, TN near the historic Arcade Restaurant where Elvis had a booth and across from the Amtrack station. $110k renovations to custom fit a 2000 square foot space.
June 2012 – Celebrated 10 Years!
February 2020…2 weeks before Covid shutdown, we told our customers we were relocating to Greenville, South Carolina closer to Mark’s family and his new medical sales job territory.
March 2020…Online training began and continues today
End of February 2021 moved last of contents from Memphis to Greenville, SC and Travelers Rest, SC (2 different storage units)
TODAY – August 14th SIGNED NEW LEASE for 1900 square feet facility with free parking, mountain views and high visibility. New address is 898 N. Hwy 25 Bypass, Travelers Rest, SC. It’s in the city but has a Greenville County address. This will be a first time being on ground level with no stairs for clients to climb. Exciting news as now we are more handicap accessible for those that want or need our services.
Permits / Construction – August – November 2021
Before End of Year 2021 – Relocation Grand Opening
June 2022 – Will Celebrate 20 years serving the South! Stay tuned for celebration details…
Check out a few before pics of the space. It needs a lot of work. New almost everything interior: AC, Insulation, Plumbing (2 showers), 2 bathrooms, 2 massage therapy rooms, electrical, new double glass entry doors, glass garage door (to see the mountains and let more light in) and the list goes on. Thanks to Bank of Travelers Rest and their staff Betsy & Nicole for getting a loan approved to up-fit the new location.
Meet our new landlords, Melissa Tinsley & Todd Bayne.
Energy Fitness would not be possible without the love and support from my husband Mark Tittle and 50% owner over the past 19 years! Thanks Mark for letting me help our clients make positive lifestyle wellness changes. Having a business in Memphis for many years helped us get more involved in our community. We look forward to meeting area residents and business owners in our new town as well.
Stay tuned for updates….
Other exciting news: new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc. & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.
In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
I made a video a while back and thought I would use for this blog post along with some supplement suggestions for those of you that struggle with sleep. Not getting enough sleep is a chronic issue so many people have. We all need to be protecting our sleep like a guard dog protects a property. If you aren’t starting the day refreshed then a snowball effect can occur that can make us reach for caffeine, sugar, fattening food or alcohol which can further decay good sleep habits.
I decided to cave and take a supplement as I would just get up and pee 3-4 times per night which absolutely can make you feel less rested. I always am amazed and a bit jealous when I meet people that don’t get up at all during the night to urinate. Lucky!
I have multiple ways to check the quality of my sleep. The sleep number bed and my Garmin watch are great at stats. The stats don’t always line up, but I don’t get to fixated on them. I just make sure to be circling the bed near 8:30 if my goal is to rise at 4:40 am to start workouts at 5 for weight training days. Why so early? Excuses and obligations come faster when workouts are delayed in the day.
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
I’ve heard about bee pollen for years but never decided to add it to my already extensive health and wellness regimen. That changed last week after sitting in on the guest speaker for a Gardening Merit badge for Scouting that my boys attend. She was from Clemson University and was sure to tell us that Clemson isn’t just known for football but also for grants to educate the public and groups about pollination, commodities and why pollinators are so very important to the environment and the food chain. I could go on and on about all the interesting facts she shared with the group but alas I just want to focus on Bee Pollen Benefits and teach you the Waggle (the language of the bees).
She held up a Bottle of Bee pollen that she had gotten in my new town of Travelers Rest, about 1/2 mile from our rental house. Apparently it’s the only local shop like it around. I went in to that store to get a few gifts for some friends on my last trip to Memphis. The Carolina Honey Bee Company has an additional larger store a few paces behind the main street store. This store has all the gear if you want to do honey hives. Way cool!
On to the Bee Pollen discussion:
Bees store this pollen in their legs and when they go into the hive they empty them into a holding place. The collectors get the extra whilst the bees empty their “honey belly” in order to make the hives and thus honey. Some people might say bee vomit! Laken and I didn’t know how in the world they are able to get the pollen from their legs. We had visions of human workers somehow extracting the pollen from their little legs.
Bee Pollen benefits:
Protein, carbs, water and fats, vitamins, minerals, antibiotics and antioxidants. Up to 7% protein in some regions and up to 35% for other regions
over 250 active substances including calcium & phosphorus
summer is different than fall collections reaping different benefits with spring time collection containing different ammino acids.
Test-tube, animal and some human studies have shown that bee pollen antioxidants can reduce chronic inflammation, eliminate harmful bacteria, fight infections and combat the growth and spread of tumors. (healthline.com)
may help lower heart disease and the “bad” cholesterol and lipid (fat) oxidation
may boost liver function (Your liver is your largest filter!)
anti-inflammatory and swelling reduction
may reduce allergies and kill bacteria which can boost immune system
may aid wound healing and prevent infections
may contain anti-cancer properties
Ease Menopause symptoms like HOT FLASHES (ladies, go buy some today!) One study showed that women’s symptoms improved by 71%
Iron deficient rats absorbed 66% more iron likely linked to the vitamin C and bioflavonoids which boost iron absorption. They aren’t sure if results can be translated to humans benefit yet.
also helps increase absorption of calcium and phosphorus
it may speed up metabolism and promote longevity
Aren’t You Loving These Benefits?
We were concerned about how it was going to taste so I just sprinkled a few into my hand as well as did both of my kids ages 15 and 11. We all liked the taste and have been eating some every day. I like to put about 1/4 to 1/2 teaspoon in my protein shakes. Other uses are in soups, salads and in my honey mustard sauce for my sweet potato tots. Thus far, my allergy eyes and spring sniffles have gone into hiding.
Try and find some at a local nutrition shop harvested in an area near your city.
On to the Waggle Dance. This is their form of communication. By performing this dance, successful foragers can share information about the direction and distance to patches of flowers yielding nectar and pollen, to water sources, or to new nest-site locations with other members of the colony
Watch the short video below to see direction and next time you have an opportunity to see some of these amazing creatures at work you will have a greater understanding and appreciation of their place in our world.
1 waggle to the left and one to the right = short distance
2 waggles to the left and 2 to the right = medium distance
3 waggles to the left and 3 to the right = long distance
I had a video of Laken leading fellow troop members while role playing the waggle but I have spared him embarrassment for this post.
Can you make your yard more bee friendly?
Do you have a water source nearby? If you put a bowl or a hanging bath be sure to put a rock for the creatures (wasps, bees) to rest on to get a drink to avoid drowning.
Can you leave a patch of wildflowers un-mowed?
Do you have shelter nearby so they can rest from the elements like sun, rain and wind?
For those of you who wish to shop online at The Carolina Honey Bee, here’s a link to their website. I already checked and did not see bee pollen online. #carolinahoneybee
My Memphis peeps, you will have to come visit me to get some.
BEE HEALTHIER!!!!!!
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
This is a program I wrote for a client several months ago. It has several of my favorites and go to exercises for both the beginner and intermediate to advanced individuals. So many people don’t know what personal trainers, massage therapists or physical therapists are talking about when we say people need to do functional exercises. This means simply moving your body in movement patterns that helps you do every day tasks without getting hurt. Simple tasks such as lifting a kid from the floor or up and twisting, picking up groceries and navigating up steps or around objects in the way on the way to the kitchen can present a challenge if there are body or muscle imbalances.
The video is only a demonstration of one program in the 2 set program design I did for this runner. I give these and similar exercises to many of my clients and they don’t even have to be athletes.
How well can you perform these? The video is less than 7 min. so give it a view. If you are going to make it a workout then go for 2-3 sets of midrange reps 10-15 reps.
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Our personal training clients are always wanting to improve posture, especially runners and desk jockeys. I have done many a blog post showing different ways to stretch different parts of the body. Lately I have been intent on wanting to improve/reverse the forward rotation of my shoulders after years of running, lifting and desk work.
I decided I would try anchoring my arm whilst the rest of my body is in a twist position which aids in the stretch. I then added windshield wiper abs so I can get that dynamic stretch instead of just the holding static stretch (on lifting or core days). The first few times I did it I could feel just how tight it was and now I add a little hamstring stretch with it or force my shoulder blade (scapula) to the floor and focus on breathing. It’s so much easier now.
I do realize that sharing this stretch with you, that many of you may not be able to put both knees together while your legs are in a spinal twist. That’s a whole different issue such as possible tight glutes, spine and supporting muscles. For now you may gently hold the top knee if it doesn’t torque your spine to a point of pain. Let’s focus on the chest stretch that you may feel deep into your armpit and breathe into it.
In the pictures below, notice that I have my hand in different positions. This is important to note as you change your hand position your upper arm bone either internally or externally (medially or laterally) rotates. You will want to try both and do the one that is hardest for you to do or just do both. You will have to wiggle your lower body in place and pick just the right angle for your body to be the most effective. Try to do morning and night for optimal benefits. You really get out of something what you put into it. You can start with 60 seconds and work up to 2-3 minutes if you are serious about your posture and also reducing shoulder, neck or back pain.
One interesting benefit I noticed after doing it for a week is that when I performed my post run shoulder stand I could see my feet, especially as I lowered them straight to the floor. This means that my chest is opened up a little more. I was even able to try some knee tuck and back up again core stuff for several reps without losing my balance.
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
The dosage is 3-5 grams before workouts is common and there is no loading phase. A powder supplement is better as it will get to your body faster. Often mixed with water and taken with Branched Chain Amino Acids can be very effective for avoiding “the bonking” feeling when doing cardio as well as can help you recover faster between sets of resistance training. Who doesn’t want to get a boost to their workouts without feeling that jittery feeling that many supplements give you. I personally don’t do caffeine and never do energy drinks. Work within what your body needs or can get a boost naturally without messing with your body’s natural energy cycle (called circadian cycle).
