gyms travelers rest sc

November 24, 2021

Did you eat too much or too much of the “not great for your health” foods. Let’s not even call some of the food you ate actually food. If it were food you could have correctly said and spelled the ingredients on the label. You did it so get back on the wagon before it goes off into a ditch and down a valley. You have 4 weeks to tighten up before the Christmas Holiday. If you spend time lamenting and feeling guilt then you are missing out on the present in which you can do something about NOW. It takes 3 days for cellular turnover in your gut and 30 days for your skin.

Take this plan and run with it…..

  • Get a greens power to get back to being less acidic in your gut. I like spirulina or a blend of greens. I steer away from broccoli as who wants gas in their gut when trying to clear it out. Try twice a day for 3 days then once a day as a regular part of your diet plan.
  • Add this greens power to your morning protein shake regime or add with water and suck it down. For the health of it! You play you gotta pay. Your skin will thank you.
  • Walk or exercise at least 5-6 days per week. Shoot for 10 k steps, it really does make a difference.
  • Make some of these exercise days intervals to up that metabolism. Try twice a week totaling 20 minutes of intervals at 75-85% effort (including rest). Example: stationary bike 5 min warm up then 10 one minute sprints with RPM 90-125 with rest 30 sec in between then 5 minutes of 20 sec fast and 20 slow until you total 20 min. Clock will actually say 25 min post workout unless you have time and motivating to do cooling down for 5 minutes.
  • Water – drink half your bodyweight in ounces plus 5 ounces for every 15 min. exercise
  • Try some relaxing teas before bed and some decaf or green teas during the day.
  • Try a detox either from Metagenics or M’Lis (our second favorite).

Here’s the links to Detox Kit Options:

1st choice: Metagenics 10 day Cleanse (Nov. 24-Dec. 1 get 30% off Try this code BFCM30 for Metagenics products)

Second choice:  M’Lis Total Body Cleanse

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. Framing from top of rooms to ceiling actually had to happen this week as well as finishing the wall between the landlords space and our space as well as framing inside for the 2 windows to be on the front of the building. Still figuring out where boxing bag will hang. It’s coming together albeit slower than I want but I am keeping patient as it will be awesome. Meanwhile I am spreading the word in town to new people I meet, like when I got my booster Covid shot.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
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.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training

 

 


November 12, 2021

My husband has this little saying that he passed on to me and the kids. Have you heard of the acronym? ICKY (Impatience can kill you). Mark’s dad told it to him and we are blessed to have it passed on to us for many reasons. If it doesn’t kill you then it could at least hinder or mame you.

ICKY can be applied to numerous situations but the overall looming concept is to be present. Being present in the situation allows you the wisdom and foresight to make better choices.

Here are a few situations that come to mind and then of course down the list I turn it to health and wellness of course, what did you think this post would lead to.

  • Waiting for the right time to pull out into an intersection in a car or cross over during a run, walk or cycle.
  • Not being aware of your surroundings in a new town and find yourself in a bad part of town.
  • Doing things to fast (like chopping vegetables) and cut yourself.
  • Using hand tools or power tools without safety equipment.
  • Taking shortcuts that lead to lazy man works double or gets hurt

and here comes the part where I tie ICKY into health and wellness……………….Think of wellness choices like change that adds up. A penny, dime and quarter here and there aren’t much but over time it can add up like my husband and late fathers large coin holders.

  • the added choices over the years of no sunblock
  • the added choices of choosing nights out drinking alcohol instead
  • sleep deprivation over a good show or night out
  • passing on exercise because you don’t feel like it
  • cycling without a helmet (“nothing will happen to me”..thought process)
  • not drinking enough water or too much water you dilute your sodium stores
  • nightly sugar “treat yo-self” self medication
  • choosing pain pills over alternative options
  • not lifting weights and it’s time to move furniture..you either can’t or get hurt in process
  • hurting an elbow during foosball because lack of warm up or flexibility in joints and muscles (actual client story)
  • not going to doctor(s) for routine check ups…can lead to delayed and untreated illnesses and issues
  • not being productive enough at work because you skip workouts and fuel with caffeine or sugar
  • too lazy to make or have breakfast which leads to poor food choices that stack up over time
  • too many carbs which make you sleepy and less productive at work leading to costly mistakes because you were foggy brained.
  • not taking a multi-vitamin (you need more than your mediocre diet provides)
  • not forcing your kids to eat fruits and vegetables which leads to either childhood obesity or adult struggles as habits have set in.
  • choosing tv, social media or shopping over building relationships with friends or family. Depression can set in with lack of emotional support which can lead to a whole down spiral of poor choices.
  • stress and not managing it or asking for help when needed

This list can go on and on. I’m sure you have some to add to this list as well.

Bottom line, STOP, Be Present and work on Patience (“it’s a virtue”) so you can live your best life!

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.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. This week I marked with red x where we need dedicated 120 volt outlets for 2 treadmills and elliptical. Also scoped out where reinforcements go for walls in stretching area where we will install a ballet barre for stretching, holding onto for balance and strength exercises. Still figuring out where boxing bag will hang. Of course I scoped out the best area for light where filming exercise videos, pictures and continued service of virtual personal training for my clients now and when new ones travel but want to keep accountable with their personal training sessions. It’s coming together.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
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.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training


October 15, 2021
internal-arm-rotation.jpg

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.

 

 

 

 


October 6, 2021
H4-Legs-1-leg-stability-ball-leg-curl-1280x468.jpg

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.