December 9, 2018

Have you read this great book “The Richest Man In Babylon” by George Samuel Clason? While reading it I came across an excerpt on principles of saving money that can be applied in many areas of life.  It hit me as many perspective clients and existing clients often want to be held accountable for their actions concerning nutrition and fitness.

Furthermore, have you ever heard the acronym S.M.A.R.T? It could be just what you need to motivate you and hold you accountable for your fitness and nutrition goals. S.M.A.R.T stands for Specific, Measurable, Attainable, Reasonable, and Time.

Below are two quotes from “The Richest Man In Babylon”…

Quote 1

” Will power is but the unflinching purpose to carry a task you set for yourself to fulfillment. If I set for myself a task, be it ever so trifling, I shall see it through. How else shall I have confidence in myself to do important things? ”


Quote 2 (Tonya’s favorite)

 “When I set a task for myself, I complete it. Therefore, I am careful not to start difficult and impractical tasks, because I love leisure.” 

Combining the quotes from the book with the acronym come up with your own rules of accountability. It is often said that one change a month is doable. Plant the seed now so you can benefit from the fruits later.

Example task 1: I will eat five vegetables daily by 8 pm each evening for eight weeks straight. Is that S.M.A.R.T?  If on the seventh day it’s 8:05 pm nearing bedtime, and I’ve only had four vegetables, I would not say to myself, Tomorrow I will eat six vegetables. Instead, I would eat one more serving of vegetables before I went to bed. Nor on the twentieth day would I say to myself “Tonya, this is useless. What does it avail you to eat five vegetables everyday by 8 pm? Eat 15 vegetables and cover three days worth and eat none for three days.”  No, I would not say that nor do it. This is where quote 2 would apply… when I set a task for myself I complete it.

Example task 2: I’m going to do 150 minutes of weekly cardiovascular exercise. 25 minutes a day six days a week. (This is a test! Did your  mind go to “Well, I can just do it all in two days and be lazy the other 5 days.”) Notice those who try to go the easy route. Easy doesn’t get results!

We’re here to help you regardless of where you are on your
journey to better health and in a non-intimidating environment.


Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87)

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hyponotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

Voicemail or Text 901-466-6242

Energy Fitness, 552 South Main Street, Memphis, TN 38103


January 30, 2017

Pronounced ash-wa-GAN-d-ha (go ahead, try it… it’s really fun to say!)

Ashwagandha is an adaptogenic herb, meaning it adapts to what YOU need in your body. I take it to control cortisol production (the stress hormone that tells your body to store fat in your belly). I also give it to my 7-year-old mixed in with his Emergen-C packet to help him have more focus in school (along with a fish oil supplement, but not at the same time because that would be gross.)

image from:

Ashwagandha is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. It has been used for over 3,000 years to relieve stress, increase energy levels and improve concentration. “Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both its unique smell and ability to increase strength. Its botanical name is Withania somnifera, and it is also known by several other names, including Indian ginseng and winter cherry. Many of its health benefits are attributed to the high concentration of withanolides, which have been shown to fight inflammation and tumor growth.

Studies have shown its ability to help:

  • Improve thyroid function
  • Treat adrenal fatigue
  • Reduce anxiety and depression
  • Combat effects of stress
  • Prevent and treat cancer
  • Reduce brain cell degeneration
  • Stabilize blood sugar
  • Lower cholesterol
  • Boost immunity

There is a tablet form available through Metagenics if you’d like to give it a try and see for yourself.
It is called Exhilarin® and comes in a bottle with 60 tablets for $23.75. Visit here to see all the information and to order:  Exhilarin®

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

March 1, 2013

Feel like 19 again or at least get a glow about you and feel a steady energy level from adding just a glass of healthier beverages to your daily or weekly diet.

Fresh-Squeezed Juice vs. Bottled Juice

Have you ever tasted freshly juiced fruits or vegetables?  Fresh orange juice is mild and a soft sweet instead of the processed dead juice on the supermarket shelf that is bitter and tangy. The live enzymes and nutrients available in fresh-squeezed juices are not present in bottles juices.

Have you ever noticed the glowing skin and energy level of people that juice on a regular basis?  Would you consider substituting some of your processed food you regularly eat for breakfast or lunch with more nutrient dense real food as we make it easy for you with recipes included in this blog post.

A little motivation…… (really ponder benefits in the bullets listed below)

Health benefits of fresh fruit and vegetables:

  • Fruits and vegetables provide nutrients essential for growth and renewal.
  • Fruits and vegetables have a protective effect.
  • Fruits and vegetables have a medicinal effect.

The sequence of Juicing: (this was new & helpful information to me as I have been juicing for over 13 years)

The key to successful juicing is to begin with the ingredients that have the lowest water content and end with ingredients with a higher water content and end with ingredients with a higher water content. Ingredients with low water content such as garlic, ginger, parsley, spinach, red pepper and beets have a high concentration of flavor locked in their pulp. A juice extractor will separate the juice from the pulp but most of the juice will stay in the bowl unless you drive it out with an ingredients that has a higher water content such as carrot, celery, cucumber and apple.  By flushing the strongest flavors out first followed by the more neutral ingredients, you are ensuring that your next juice will not be tainted. Using a neutral ingredient last also allows you to adjust the flavor and potency of the drink.

Don’t chug juice like your 19!

Sipping and Swilling

Good digestion begins in the mouth. When you lay your eyes on attractive food that smells delicious, your body begins preparing to receive it. as your mouth waters, in anticipation, it secrets digestive juices and enzymes ready to begin the process of assimilation and absorption. this is why slowly sipping, not gulping, and swilling your juice before you swallow are so very important. as the juice is swallowed with your saliva, its revitalizing nutrients are already being digested and absorbed into your blood stream. Chewing your food is beneficial for the same reason.

Hoping you will enjoy some of those recipes…Happy Juicing!

*Special Considerations:
Fruit juice is high in natural sugars and should therefore be used sparingly by those who have been advised to limit their sugar intake. This may include individuals who have diabetes, hypoglycemia, candidiasis, or gout. Individuals with high triglycerides should also restrict their intake of fruit and fruit juices


Anti-Virus Cocktail II
4 carrots/3 sprigs parsley/2 stalks celery/2 cloves garlic

Ginger Hopper
1/4-inch slice ginger root/4-5 carrots, greens removed/ 1/2 apple, seeded: Push ginger through hopper with carrots and apple.

Pink Morning tonic
1 pink grapefruit, peeled (leave white pithy part)/1 red Delicious apple, seeded: Push grapefruit through hopper with apple.

Cleansing Cocktail
1/4 slice ginger root/1 very small beet or beet slice/ 1/2 apple, seeded/4 carrots: Push ginger, beet, and apple through hopper with carrots.

Super Energy cocktail
1/2″ ginger root/4 slices pineapple/3 oz. filtered water/ 1/2 cucumber/2 medium red apples/ 1 tbsp. Greens+: Juice ginger first. Follow with pineapple slices, adding a bit of filtered water to flush the juice through. Juice cucumber and lastly apples. Stir in the Greens+.

Immune Boost
1/2″ ginger root/1 small beet, scrubbed/2 medium red apples/2 medium carrots/ 1/2 tsp. vitamin C powder/20 drops echinacea: Juice ginger first. Follow with beet and apples. Juice the carrots last. Stir in the vitamin C powder. Drop in the echinacea tincture. Pour into a glass.

100 Metre Dash
1 handful spinach/10 stalks parsley/ 1/2 lemon, peeled/1 large cucumber/6 stalks celery/1 tbsp. Greens+: Juice the spinach and parsley first. Follow with lemon and cucumber. Finish with celery. Stir in the Greens+

Iron Maiden
1 handful spinach/1 small beet, scrubbed/4 medium carrots/ 1tsp. spirulina: Juice spinach first. Follow with beet. Finish with carrots. Transfer juice to a blender, and add the spirulina while the juice is spinning on a low setting. A blender is essential to mix in he powder because it is so fine and gets sticky when wet.

Hangover Helper
3 oranges/1 banana, peeled/1 tbsp. spirulina/1 oz. wheatgrass: Juice oranges first. Transfer the orange juice to the blender and add the banana. Start on low setting while you add the spirulina-drop the spirulina in once the liquid is spinning so it won’t stick to the sides. Pour into glass. Drop the wheatgrass into the glass.

Rise and Shine
2 pink grapefruit/2 oranges/6 fresh or frozen strawberries: Juice grapefruit and oranges. Put the grapefruit and orange juice in the blender. Start on a low setting while you add the strawberries. Switch to a higher setting for about a minute.

Detox Cocktail
10 stalks parsley/1 handful spinach/3 stalks celery/3 medium carrots: Juice the parsley first. Follow with the spinach. Continue with the celery and finish with the carrots.

Sweet Surrender
1/2 inch ginger root/2 medium red apples/3 medium carrots: Juice the ginger first. follow with the apples. finish with the carrots.

Garden Cocktail
1 handful spinach/1 clove garlic/ 1/2 beet, scrubbed/3 stalks celery/3 medium carrots: Juice spinach first. Follow with garlic, beet and celery. Finish with the carrots.

Fresh Vegetable Juice Cocktail
8 large carrots/1 stalk celery/ 1/4 small beet/ 1 medium tomato/ 1 small red or green pepper/ 1 small handful spinach or fresh parsley: Cut bitter ends off carrots. It is not necessary to pare them. Discard celery leaves. Run all vegetables through juicer. Makes 1 large serving.

Woman’s Roar
1/2 inch ginger root/ 1/2 beetroot/2 red apples/1 cucumber/ 1tbsp. Green+: Juice the ginger first. Follow with the beet and apple. Flush through with the cucumber. Stir in the Green+. Pour into a tall glass.

Beauty Spa Express
4-5 carrots/handful spinach/ 1/2 cucumber/ small handful parsley/ 1/2 apple: Bunch up parsley and spinach. Push through hopper with carrots and apple slices.

High Calcium Drink
4-5 carrots/3 kale leaves/small handful parsley: Bunch up kale and parsley. Push through hopper with carrots

Fresh Complexion Express
2 slices pineapple/ 1/2 cucumber/ 1/2 apple: Push pineapple slices (with skin) through the hopper with cucumber and apple slices.

Fruit Salad Cocktail
Bunch of grapes with stems/ 1/2 apple/ 1/4 lemon with peel: Push grapes and stems through hopper followed by apple slices and lemon wedge.

Recipes from:
Fit for life – Harvey and Marilyn Diamond
Juicing for life – Cherie Calbom & Maureen Keane
Juice for life – Ruth Tal Brown

We spend a lot of time working with our clients on Fitness and Nutrition, we stress the importance of whole foods, herbal teas and holistic healing. Once you begin listening to your body, you will be less inclined to consume processed foods, sugary drinks/candy and high fat foods.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.


December 16, 2011

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

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

Carbohydrate-rich foods:

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

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.