massage therapy memphis

September 18, 2020

Have you heard the buzz the last few years about the benefits of infrared saunas? They are so popular that there are increasingly more options available to the public. Boutique day sauna’s are now available and sessions can be purchased individually, packages or monthly unlimited memberships. The main types are wood burning, electrically heated, infrared and steam room.

Spas are of special interest to me as my hometown is Hot Springs, Arkansas which is home of BathHouse Row as well as Mountain Valley mineral water. Buckstaff Baths is still in operation today. I recommend the Whirlpool mineral Bath package for a mere $38 which includes: Whirlpool Mineral Bath(20-minute tub bath with whirlpool at a maximum temperature of 102 degrees).This bath package includes, hot packs, sitz bath, vapor cabinet (pic below where just your head sticks out-awesome and so old school), needle shower (doesn’t hurt), and whirlpool turned on in your tub.

Sorry, I was getting carried away with memories of my past bath experiences at Buckstaff.

The focus of this article is mainly to bring to your attention the benefits of an infrared sauna and the options available for infrared saunas at home (portable units). Portable Infrared Saunas are becoming alarmingly alluring to the public – and, for a good reason. They offer an array of healing benefits for both the mind and the body. Sweating has long been used as therapy. The Mayans use sweat houses 3000 years ago. In Finland, saunas have been used for thousands of years, and 1 in 3 Finns still use them. In the United States (U.S.), there are thought to be over a million saunas. A regular dry heat sauna is typically a room heated to between 158° to 212° Fahrenheit.Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.

Is this a fad or will it stay around for a bit? Who knows as many people thought spinning was going to be a fad and almost 25 years later it’s still around, In fact, the demand of the Peleton bike is such that customers often wait 6 weeks for delivery or more.

Then of course you have some businesses take it to the next level and offer 24 hours a day access and/or combine exercise in the infrared saunas via virtual instruction like weight exercises, body weight exercises, band exercises, core, barre, treadmill, kickboxing, cycling, rowing, or yoga. Me, no way I would want to exercise in this environment! The selling point for the exercise infrared saunas is that the you receive the benefits of infrared heat absorption, while completing a 30-minute isometric (yoga / pilates) workout or 15-min High Intensity Interval Training (HIIT) session for some businesses or a 30 minute circuit for other business models and some with heart rate monitoring. As the infrared heat penetrates your body causing you to sweat, the isometric postures further accelerate detoxification by physically removing the toxins from your organs through muscle contraction. By the way massage and exercise not in a heated room also has the ability to detoxify your body via sweat and muscle pumping contraction.

The main benefits for infrared saunas are as follows:

  • Increases in cellular metabolism, blood circulation, tissue oxygenation and collagen production
  • Production of inflammatory mediators that reduce cellular inflammation
  • Production of growth factors that assist cellular regeneration
  • Increased cellular and tissue growth
  • Activation of anti-aging systems (when we repair both the DNA architecture and the gene transcription systems, we are restoring the optimal Epigenetic state of the cell. When we test clients biomarkers with our BIA (bioelectrical impedance analysis) machine I am often telling client that the machine also measures Phase Angle which is the overall health of the cells. We want our cells to be like grapes not raisins!
  • Other more laymen terms for results are relaxation, stress relief, anxiety and depression relief, better sleep, detoxification

KEEP IN MIND……………A sauna may not be suitable for everyone. Check contraindications before using.

What is the Ideal For Infrared Sauna Temperature?

An ideal temperature is between 110-130 degrees. However, it depends on what you want to accomplish. In an infrared sauna, you will have a better detoxification at lower temperatures and you will sweat more at higher settings.

Remember that infrared is what heals, not sweating (which is what marketing sells). What is important is getting as much infrared as possible.

According to one blog post I read as part of my research for this post, ‘If you set your control panel at too low of a temperature and wait to enter until it has reached the desired reading, the heaters will short cycle off and on and you do not fully benefit from the infrared. This is one of the most misunderstood aspects of infrared sauna use”.

You want the heating elements to be on and delivering infrared the entire time, regardless of the temperature setting. So ideally you want to set the temperature at a higher level around 140. Then you can enter the sauna when it reaches 110 or 115.

Using an infrared sauna at the lower temperatures of 110-125 degrees results in a sticker, more fat-laden sweat and less electrolyte loss. In fact the sweat from an infrared sauna session is comprised of up to 20% toxins compared to only 3% toxins in the sweat produced in a high temp steam unit. This is a main reason it is the better choice for detox purposes.Some users report beginning the session at a low 110-125 degrees for the first 20 minutes and then raising the desired temperature to around 135 to produce a more profuse sweat for the final 10 minutes.

So What’s Best Temp for an Infrared Sauna?

According to someone praising the benefits of the brand Heavenly Heath if you are a beginner or not in great health then 100 degrees or less until you get use to the heat. For most others set the control panel to at least 130 degrees. A setting above 140 is even better. Begin your session when it is between 100-115 degrees. This brand has a ceiling vent.

Should I invest in one for my home?

One of our clients which is totally immersed into holistic and natural care in so many areas of her life showed me her infrared sauna in which she keeps in her walk in attic.

Here’s what she had to say about her “I have not been sick, it relieves stress and detoxes the body really well!” Kathy Y. She has the Luminati Sauna model from www.saunaspace.com (It’s an investment for sure and it has a Lifetime warranty!) They have payment plans available as well.

Another client Energy Fitness has trained for many years is a nurse and mother of two grade school children. She recently shared that her new guilty pleasure is a membership to Hot Works and sometimes she goes twice a week. It makes her feel calmer and more zen. She does some Yoga but many times just lays down and soaks up the heat and rays. This is a great mind calmer for those with overactive brains and thought patterns.

Here’s an image from SaunaSpace.com website.

 

 

 

 

 

 

 

 

HAPPY DETOXING OR GETTING YOUR RAYS ON!

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today!
901-466-6242 or energymemphis@gmail.com

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

 

 

 

 

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


August 29, 2020

Many of you have heard of this acronym RICE which refers to four elements of treatment for soft tissue injuries: rest, ice, compression, and elevation. The mnemonic was introduced by Gabe Mirkin in 1978. He has since recanted his support for the regimen. FYI..He is a physician, author, professor, columnist, former guest lecturer, and a former marathon runner who hosted a radio show on health and fitness for more than 20 years and wrote several books on sports medicine, nutrition, and health.I found this on Wikipedia: He is commonly known for his recommendations on standard medicine as well as his non-standard recommendations on health concerns and his criticism for preliminary medical research findings without appropriate verified resources.

Recantment………In 2015 he wrote, “Coaches have used my ‘RICE’ guideline for decades, but now it appears that both ice and complete rest may delay healing, instead of helping. Here’s a link to a post by him:  Why Ice Delays Recovery. Gary Reinl (veteran sports medicine trainer) has written forcefully that Ice is also wrong, and delays healing and is on a mission to show us all why icing is an illusion and something that has been done for far too long and really for no good or evidence backed reason at all. We challenge you to listen and really challenge the ideas you’ve had when it comes to this argument on using ice or not. Reinl, for his part, believes the answer lies in a new acronym: ARITA—active recovery is the answer.Great video of him talking about it in a blog.I watched it and love the part speaking about lymphatic system (which is what massage therapists help stimulate during treatment and bodywork) and was eating up the science explained of why RICE doesn’t work.

What happened to big news of the recantment?

Have you heard it?  I only just saw it in print for the first time in a massage therapy trade magazine.

People including myself followed that RICE rule for over 37 years especially fitness professionals as to stay in guidelines and legal kickback. I have taken RockTape classes where they have shown research studies that movement and tape or other treatments are much more effective than ice and that ice can actually delay healing. Remember that the body can help repair itself if given the right opportunity.

3 Ways to Ice an Injured Ankle - wikiHow

Recently, a Toronto-based trainer and exercise physiologist, John Paul Catanzaro, coined a new acronym to deal with soft tissue injuries – METH.

METH refers to MovementElevationTraction and Heat

Movement and traction are very similar in the METH approach. Both focus on the importance of moving the injured soft tissue area frequently but with caution. Avoid keeping the area still or resting for too long (I would say for over 30 minutes). Remember, movement will assist in preventing stiffness, pain, as well as swelling, however, do this with caution!

Ice is great at removing immediate pain and swelling following an injury, however, it will also constrict blood flow. This constriction in blood flow may limit the flushing of inflammation out of the injured region, thus, creating more pain and making healing time longer.  Applying moist heat (around 5-10 minutes at a time) can be found to do the opposite – it increases circulation and healing times.In terms of muscle strain. This moist heat can help warm up the muscle and fascia making movement easier and less painful. So hot tubs may not be a bad idea after all, just not for open wounds.

Certainly there are soft tissue or ligament injuries which will call for a little easier movement therapy and pain will be the guide.Some people’s intuitive meter is not calibrated so properly navigating pain and injury may be out of whack which might mean seeking multiple opinions and finding holistic solutions for what ailes you.

So when I constantly tell our personal training and nutrition coaching clients and our massage therapists tell their clients that YOU have to be your own health detective and do what’s best and intuitively right for your body that is the reason why, I mean really 37 years of RICE!!! I recall having a conservation over 20 years ago with my sister-in-law’s brother who is a physical therapist and broke his arm and opted to not be in a cast but healed with movement therapy thus resulting in better degree of motion after traditional “rest” cast treatment. I know when I have had injuries myself back in college and they stuck me in an ice bath for hamstring strain and calf cramping but they also did contrast treatment as well cold/heat/cold/heat then manual manipulation (massage) and taping to assist in proper mechanics to help heal but I think heat and massage would have aided in faster recovery.

The use of ice as a healing mechanism is a bad idea. That said, it still has its function. Reducing swelling is important for fractures before putting on a cast. The more a broken arm or leg is swollen when the cast goes on, the looser the cast will become as the healing continues. Ice helps with that.

The bottom line is to be open-minded in our approach to treating soft tissue injuries.  What works for one person, may not work well for someone else. Next time you think RICE, consider the METH method or ARITA for treating that acute soft tissue injury. Here’s the device they keep mentioning in the video mentioned above. Looks like an e-stem unit to me in which I have always wanted after getting treatments from professionals over the years (about $700) Marpro.

Seems like everyone wants to have an acronym so here’s another food for thought on this topic from a massage therapist post on fb:

New recommendations are to provide soft tissue injuries with the PEACE & LOVE protocol. This helps encourage optimal loading of the joint and tissue around the affected injury which can impact the amount swelling and lead to a faster recovery.
✌ PEACE makes up the first steps you would take after an injury. Immediately after the injury you would want to protect (P) the injured structure, followed by elevating (E) the limb higher than the heart, avoid anti-inflammatory (A) both over-the-counter or prescriptions and ice, as they slow down tissue healing. Compress (C) the injured area to decrease swelling. Ensure patient education (E) on the risks of overtreatment.
💘 LOVE makes up the progressive return to activities a few days after the injury. Gradual load (L) will facilitate healing, optimistic (O) influences the perception of pain and recovery speed. Loading and progressive return to activity will facilitate vascularization (V) of the injured tissues. The last step involves activity exercises (E) can help recover range of motion, strength and proprioception.
Reference. Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British journal of sports medicine, 54(2), 72–73. https://bjsm.bmj.com/content/54/2/72.long

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today!
901-466-6242 or energymemphis@gmail.com

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

 

 

 

 

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services


August 20, 2020

Whilst reading about the benefits of massage, different modalities and treatments offered in the massage therapy industry to stay abreast of information we share with you I discovered information on Castor Oil Packs. Energy Fitness offers body detox wraps and use M’Lis Contour to help the body detox via the lymphatic system but not everyone wants to come to us or pay for this type of service or wish to make time for it. Massage therapists are also trained in lymphatic drainage massage. Castor Oil has been around for many years as I recall my grandmothers and mother talking about using it.

Castor oil packs involve the application of externally administering castor oil to the skin’s surface so that it can slowly be absorbed. Castor oil packs have many potential therapeutic uses including the ability to treat the following conditions: (you can make your own or buy kits: check out this site for a recipe)

  • Skin conditions such as fungal infections, rashes, acne, warts, callouses, eczema, allergies, and other inflammatory skin problems
  • Parasitic infection such as ringworm
  • Dry eye
  • Liver disorders including cirrhosis
  • Headaches
  • Appendictis
  • Gallbladder inflammation
  • Epilepsy
  • Arthritis
  • Menstrual cramps
  • HIV/AIDS
  • Intestinal problems such as constipation
  • Induce labor
  • Cancer

Castor Oil Promotes Lymphatic Drainage

Illustration of human lymphatic system with skeleton.

 

 

 

 

Castor oil exhibits anti-cancer properties by promoting the lymphatic system to remove the buildup of debris and toxins in the body. When the lymphatic system is not functioning properly, liquid can accumulate within the network of tubes responsible for filtering bacteria and become stagnant.

Other research has found that when oil is absorbed through the skin, not only is there an increase in both lymphatic drainage and blood circulation, but there is also an increase in lymphocyte production. Lymphocytes are critical to the immune system because they signal a call for aid when the body is under attack from foreign substances. Keep in mind that your skin (your largest organ) absorbs good stuff and bad stuff. It may also be possible that castor oil can have health benefits when simply massaged onto the skin.

The ability of castor oil packs to promote lymphatic drainage and both digestion and elimination, castor oil packs ultimately aid the body to naturally detoxify. Understanding the clues your body is signaling to you is necessary to help you understand how effectively your body is currently able to promote detoxification.

When you talk detox I would be remiss if I didn’t remind you that the liver is your largest filter in your body so you can’t have a clean colon and lymphatic system without additionally addressing the liver. The liver serves vital functions in the body and is absolutely essential for the process of detoxification. A weakened lymphatic system increases the buildup of debris, toxins, and pathogenic bacteria; weakens organs; and increases the risk for cancer.

The liver helps circulate fluid in the body and transforms toxins into a substance in which then can be:

  1. Dissolved
  2. Flushed down the bile ducts
  3. Relocated into the small intestine
  4. Eliminated from the body as stool

 

Here’s an example below of a castor oil wrap available online. It’s pricey at $44. Ideally you are looking for a wool or flannel material. Surely you can find something around the house that would fit this bill.  Just soak and place around the area in need of attention such as the abdomen, knee, wrist or elbow. Leave on area for 45 minutes to an hour. Remove the pack and wipe the area clean with a warm damp towel. You can store the castor oil pack in the container used to soak them. Cover and refrigerate. Reuse each castor oil pack up to 30 times.

Some people may be allergic to castor oil. It may cause a skin rash or reaction when used on the body. If you haven’t used a castor oil pack before, do a patch test:

  1. Rub a few drops of castor oil into your skin and leave on for 24 hours.
  2. If you don’t have any reaction, a castor oil pack should be safe to use.

 

Amazon has a book on kindle that may interest you: Castor Oil: How To Grow Longer Hair, Get Rid Of Scars, Remove Wrinkles, And Other Health And Beauty Recipes (Homemade Body Care Book 4)

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

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

 

 

 

 

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


August 15, 2020

Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels.

One aspect of the personal trainers job at Energy Fitness personal training studio in Memphis is educating clients on pre & post workout nutrition as well as proper hydration. Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run at optimal levels. Too few electrolytes will cause the body to cramp.

To see this science first hand and how the numbers can change as opposed to the illusive “they say I’m suppose to drink electrolytes” has been fascinating. Several years ago Energy Fitness purchased a Bioelectrical Analysis Machine as part of Tonya’s Metagenics First Line Therapy Certification suggestion. The BIA machine really gives in depth reports. There are numerous biomarkers in one of the reports with three of them being level of hydration, percentage of extracellular water and intracellular water. Ideally you want 60% intracellular to 40% extracellular water. When the report would say as it often would for me that my extracellular water was well above what it should be that meant a combination of things that I might need to change. Extracellular water is important because it helps control the movement of electrolytes, allows oxygen delivery to the cells, and clears waste from metabolic processes. 

Side note…Benefit to lifting weights or body resistance exercises. A major influence on our body is the amount of fatty tissue and lean body mass that we carry. Lean body mass carries much more body water than body fat. An adult man will be about 60% water compared to an adult woman that will be about 55% water. If you are physically active, that number will increase depending on your lean body mass.

With so many people trying these low carb or keto diets, fasting, sweating, breathing and overall just being active it’s important to know and track your body’s hydration level. This can mean the difference from being able to think clearly to performing well while working out or doing daily chores. An obvious monitor of hydration is the color of your urine. If your urine is faint yellow to clear then you are NOT getting enough electrolytes or water. If you are peeing often then you are also not hydrated properly. If you are or have had bouts of loose or runny stools then you are not hydrated properly. If you are sweating or breathing hard you are losing body water.

So do YOU need to focus on electrolytes balance?

The biggest take away for you today in this post is for you to know that sodium and potassium aka electrolyes are carriers of nutrients into and out of your cells.

If you aren’t hydrated properly what needs to
GET INTO the cells CAN’T
and what needs to (toxins) GET OUT of the cells CAN’T. 

The truth is that the human body needs only a minute amount of sodium to function normally. We require a mere 500 mg of sodium each day, athletes maybe 2,000 mg. This is easily supplied by natural, unprocessed foods. However, the average American consumes approximately 6,000-8,000 mg per day, well above the upper end of the recommended dose of 2,300 – 2,400 mg/day.

“Going to a party and want to avoid drinking but don’t want to answer a lot of questions or pressures to drink wine or other alcoholic beverages? Why not pack your own electrolytes. They come in different flavors and hence different colors. You can get the fizzy tablets or the powder you just stir or shake in water.”

For those of you that don’t know how active I am I don’t have time or space nor does anyone wish to read a diatribe of my activities, just know that I feel I am performing better getting in 32oz. of doctor recommended electrolytes daily. I knew for many years that I didn’t get enough but I didn’t want to drink the sugar laden ones available on the market. With so many advances in supplements there are so many more natural and sugar free alternatives out there now.

You have to just pick the right one for you and just consider it part of your monthly food/health budget. Here’s a few below I recommend:

Dr. Prices I tried but didn’t work for me as I felt like it made me constipated. My family does fine with this mix so I gave rest to them. It comes in many flavors and avail online (amazon).

 

 

 

 

 

 

 

 

 

 

Nuun…This is my favorite and they are convenient as they come in tubes and can be found at several local grocery stores and available online (i get mine from amazon in Tropical flavor, I hate grape flavor as it tastes like wine…you might like that though). I consume one tab per day and one vega serving as seen below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Metagenics has one that’s great also. Here’s a link to purchase. I haven’t tried the Hammer endurolytes fizz tablets but when I was training and competing in long races I loved their other products.

Remember that just drinking water may not cut it. If you are eating a hefty amount of carbs your body is storing 3-4 grams of water per every 1 gram of carbohydrates which is why if you go on a low carb diet you start losing weight quickly (it’s water weight….aka electrolytes possibly) and here come the headaches for many.

There are many factors involved in keeping your body running optimally.

Be your own health expert and take care of what you have like it’s a prized racehorse.

Happy Hydrating!

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

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

 

 

 

 

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 

 


August 1, 2020

Energy Fitness personal training studio in Memphis, TN celebrates 19 years as of last month. As trainers we strive to stay abreast of latest and research driven movement patterns, wearable technology, tracking apps, nutrition, rehab recovery techniques with massage and physical therapy type exercises.

In figuring out on what to do for our next post I came across this video that we recorded and thought it would be a useful video for several of you during so much at home time that seems to be continuing. Please excuse the quality of the video as this was recorded 7 years ago and likely with my lower quality iphone or go pro. The exercises still are a great intro to exercise bands with LIsa doing all the demonstrations. We use exercise bands with our clients onsite and especially virtually training over these past several months. They are a quick and easy item to obtain, travel with and store.

Check it out and a few more more I pulled from our youtube channel.

Movements Reverse fly, tricep push down, squat and squat with shoulder press. With bands a common rep range is 20 reps.

Here’s one with a resistance loop that can also be done with a band with handles as well we just advise you double it around your feet so it doesn’t pop you in the face.

Here’s a chest exercise for you. You can prop the band in a door wedge with a sock on the other side of the door frame or is you wish you can buy one specifically made for this. You can also put around the base of a couch or sturdy chair and sit on the floor.

Not sure what to do or where to start? We can help! Enjoy and be creative or reach out for help. Try twisting movements as well since we find that the ability of people to twist their upper body and keep their lower body stable and vice versa seems to be a common issue in need of work.

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


July 24, 2020

For the past at least 10 years every time I turn around I am reading something about the benefits of licorice. I have mentioned to our clients at Energy Fitness personal training, nutrition coaching and massage therapy studio that they may wish to consider trying some licorice tea as an introductory for stress relief. It can also aid in reducing belly fat from too much cortisol production from the stress. There are more than 300 different compounds in licorice, some of which have antiviral and antimicrobial properties.

Did you know Licorice is a legume that grows about 5 feet tall? That means it’s in the bean category. When people think of licorice, they usually imagine the black, chewy candy you can buy in the store. You may be thinking it’s just so strong a taste I can’t bear to eat everyday. It definitely has a very unique taste which stops your taste buds in its tracks. What if you could bypass the tongue and go for a supplement? After reading the benefits you may wanna give it a try. There is a licorice variety that is native to the U.S called Glycyrrhiza lepidota, though it’s much less intense in flavor. Glycyrrhiza uralensis is also known as Chinese licorice. It has a sweet flavor and multiple medicinal uses.

Licorice has a history of use in food and medicine for over a millennium. This tasty root comes packed with potent polyphenol micronutrients that have potent medicinal effects for curing anything from nausea to heartburn, and leaky gut. It’s called mulethi in some parts of Asia. The licorice plant is native to the lands of Asia and Southern Europe, and some call it a weed in some of those areas.  Its most popular uses are candy, sweeteners, and flavoring in tobacco products. This widely-used herb has established health benefits, and folk medicine uses it to treat all types of inflammatory diseases.

Glycyrrhizin is the active polyphenol compound found in licorice, and it’s also responsible for the side-effects of consuming too much licorice, such as high blood pressure. As a result, many food producers and supplement companies now produce licorice extract for use in therapeutic and food applications – but with the glycyrrhizin removed. Consuming too much licorice can cause potassium loss which can raise blood pressure.

Benefits of Licorice

  1. Improve digestive health which may be affected by Gerd (acid reflux), reduce toxic bacteria in the gut

2) Beneficial in a weight loss diet by ramping up the metabolism. Many people that struggle with weight and controlling appetite would benefit from Licorice because consumption affects the production of ghrelin, the hunger hormone – thereby reducing appetite. Now don’t go on a mad rush to order or buy licorice because alone it won’t have any significant fat-burning effect. Remember it’s all about finding tweaks in habits and what works for you and combining it with regular exercise and a healthy diet to provide a synergistic effect that helps you burn more body fat. Exercise, eat healthy 80% of the time and then stick of licorice for dessert or try one of the suggested protocols below.

3) Enhance Liver health. Drinking in moderation. Keep in mind everyone has a different idea of what moderation is – 1 glass a few times per week as a trainer is more than necessary if you are trying to have optimal health and always trying to lose weight. Drinking in moderation the liver produces enzymes to help repair the damage but those that drink more the liver can’t repair fast enough and hence fat is stored. Try a few licorice chews on the way to the bar as a preventive test drive to better liver health.

4) Improve Cognitive Health & relieve fatigue (think brain and quick thinking): licorice, namely carbenoxolone, has been shown in reducing stress and slowing brain aging that may lead to the development of dementia. Licorice also contains liquiritigenin, has an anti-inflammatory effect and can have a positive effect on brain cells, showing promise as a treatment for Alzheimer’s disease. Other reports out there suggest that is could help prevent other brain and cognitive disorders like Parkinson’s and boost memory and aid in treatment of depression. Here’s another component present in licorice, amorphousness which has anti-diabetic and anti-inflammatory properties. It helps to reduce blood sugar, inhibit the development of insulin resistance, and prevent Type-2 diabetes. Research shows that licorice helps slow the progression of neurological symptoms and provides relief from chronic fatigue.

5) Improve sleep: Who doesn’t want to sleep better? One specific type of licorice root, called Glycyrrhiza glabra, is known to induce sleep and enhance sleep duration. Two other common compounds in licorice root, namely Gabriel and liquiritigenin, also help induce sleep, reducing the time it takes you to fall asleep at night. These compounds increase the length of non-REM sleep without disturbing deep sleep patterns. Sleep deprivation transpires when a person gets less sleep than they need to feel awake and alert, due to the brain not being able to clear toxins from neural pathways during sleep.

Licorice has also been proven to help with eczema, heartburn, and cough. It may also be effective for cankers, dental plaque, bleeding, high cholesterol, high potassium, IBS, and hot flashes. If you have high blood pressure or are pregnant, you may want to talk to your doctor before using licorice medicinally.

WARNING: Even though I am touting the benefits of licorice remember that more isn’t always better. You should never consume excessive amounts of licorice in food or supplement form.

Here are some suggestions from a brand we love that is a science and medical foods based company:

https://efitness.metagenics.com/licorice-plus

https://efitness.metagenics.com/glutagenics

 

 

 

 

 

 

https://efitness.metagenics.com/tran-q

https://efitness.metagenics.com/fem-premenstrual

 

 

 

 

 

 

 

If you just enjoy the taste of licorice then go bold but remember that as with anything dosage and consistency is key.  Try traditional medicinals licorice root tea or the Yogi teas and of course straight licorice chews if you dare, just watch for sugar content from the companies that are trying to make it more appealing by amping up sugar content.

Not sure what to do or where to start? We can help!

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

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

Massage services 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. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


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

H

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 8, 2020

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

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

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

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

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

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

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

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

What if you are not very intuitive?

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

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

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

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

Why am I craving salt?

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

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

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

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

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

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

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

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

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

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

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

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

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

Why do I not like to eat breakfast? 

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

Why do I back load…eat more at night? 

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

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

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


February 8, 2020

The personal trainers and massage therapists at Energy Fitness studio see many clients with tense muscles and limited range of motion. During personal training sessions our personal trainers see clients perform or try and perform exercises and it seems that they have tension built up in the shoulders, neck and low back. This tension can be many things but let’s discuss the noise of our world and environment for this post.

Have you ever noticed that it’s most quiet early in the morning or between the late night hours and morning…well maybe not in Times Square or Vegas. Have you let out a big sigh when the electricity goes out and you realize just how noisy the sounds were you had been enduring?

As you read this post what do you hear? I hear my gas fireplace, traffic, occasional airplanes and Mississippi River barges, birds, hvac kick on and off. Other days when working from home I hear the dreaded leaf blower or other such yard working noises. Later tonight, the day I’m writing this post I will hear my boys ages 14 and 10 being rowdy and in general just loud as well as a wide variety of other noises which will likely increase my stress level if I let it. Instead of hearing my own voice barking cleaning house chores I believe I will write the boys a list they must complete so we can live in harmony. If Mama not happy….then nobody happy right.

Extreme stress can have a lasting effect on your well-being. In some cases, anxiety can cause you to become more sensitive to otherwise normal events, potentially leading to increased anxiety.

That is sometimes the case with anxiety and noise. Depending on your level of stress and anxiety, you may become more sensitive to noise, and loud noises or surprise noises may end up causing more anxiety.

Have kids at home? Boy does this constant noise wear on you when they want you to be judge and jury of their latest fight and can cause you to feel like you just can’t think. I swear that many times my kids just like to hear their own voices.They hold it in all day at school and unleash at home. I have such sensitive hearing that I sleep with earplugs (and to swim as I can’t stand water in my ears). My dad use to sleep with ear plugs as well as my sister does which makes me think it’s genetic.

Another reason that noise issues may result in anxiety is because noises can sometimes be associated with traumatic events. This is known as classical conditioning. If a loud noise or some type of noise became attributed to anxiety something that causes fear or simply anxiety itself, hearing that type of noise may cause you to experience more anxiety.

Also, anxiety can cause people to become more irritable and sensitive in general. Hearing noises may simply cause the person to feel overwhelmed, as though they cannot control their thoughts or the world around them. When I can’t hear my own thoughts I become more stressed. Have you ever felt or know someone that feels like all the noises around you makes you feel like you are losing control with the world around you? This can cause the stress response.

Reducing the Anxiety of Noise & Sounds

Exercise: You know it’s good for you and your ability to cope with stress increases as well as your chances of hormonal balance, mental stress and boosting your energy levels.

Sleeping & Eating: The body is under stress when you don’t get enough sleep or eat healthfully as it’s feeling it’s under attack.Simply sleeping more isn’t going to magically take it away, but they’ll drastically reduce the symptoms, which should help you cope with anxiety much more easily. Eating lots of processed food, sugar and alcohol can make your body feel like it’s being stressed.

Yoga and Stretching: Breathe out and lengthen those muscles and free the mind of noise in the form of monkey brain and negative mental chatter.

Create new memories and giving back: Go try new things, hobbies, visit art galleries or simply donate your time to feed the homeless or help out a charity. These give your mind a break and can help reduce playing back of things in your mind that are a constant stress point.

Relax: What makes you exhale into calmness? I personally like a steaming hot bath while enjoying a book or show on my ipad. Have you heard of the floating water chambers that cut out all noise?  This sounds heavenly.

Distractions: First go to I think of is those pesky phones and devices we just can’t seem to live without. Do you really need to check your email and/or social media 12 times a day or respond to every chime, ding or ring? The best use of my smart watch (garmin fenix 5s) is that it has allowed me to put my phone on vibrate mode and I don’t have to hear it beckoning me all day. I put my phone on airplane mode at night. Sure it vibrates to alert me to it’s ringing or text messages but a quick glance keeps me stress free as I don’t have to locate my phone and rush to answer just for a telemarketer. Your thoughts can be a distraction and may tend to be your enemy when suffering from anxiety. Healthy distractions like stopping to listen to nature or water flowing may allow you to stop focusing on such thoughts and provide an opportunity to calm down.

Get those thoughts on paper and out of your brain: Brain dumping can be a fantastic way to get rid of the noise in your head. By doing this you are keeping your brain from the noise of sorting, organizing, prioritizing tasks. Write down all the things you have to do in a day, in a week, in a month, quarterly and annually. See what you can delegate or hire out and feel relaxed when you have a plan. It’s not healthy to try and juggle more than you can handle.

Eco-therapy: Research has proven that connecting with nature can reduce stress and bring about a more calm and vibrant centered and presence awareness.

May you have silence in your day and week and be able to either make some noise reduction changes or improve your coping strategies.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 

 

 

How many times


February 1, 2020
lisa-sanchez-photo-shoot-for-cd-010-1280x960.jpg

As part of our fitness assessments at Energy Fitness personal training studio we have clients perform the push up test to measure muscular strength and endurance. The test is performed without a time parameter and the goal is to do as many push ups as you can without taking a break. If you take a break then the test is over. During the test the personal trainer is observing what the participant is doing with the rest of his/her body for many things like correct form with the shoulders, neck, core, breathing and pelvis.

Keep in mind that many individuals come to us after being inactive, injured, never lifted weights or even worked out regularly in their lives. I say that because the test requires men to do full push ups and women doing modified (on knees) push ups as to compare to the norms in their age group. It is not uncommon for us to ask the man if he feels like he can do a full push up. If he says no then we simply have him do a modified push up to max test, record the number of reps and upon next test he either moves to full push ups or increases number from previous test. Women of course if they are fit and want to go for full push ups right out of the gate we fully support that as well. Improvement is key in either case. We can also make adjustments for wrist issues by placing their hands on yoga blocks or dumbbells or having them if comfortable do on their knuckles with a balled up fist (not as hard as you might think). Of course those with lots of ligament, rotator cuff or other injuries that may simply cause pain during test we just skip and learn during their workouts how much weight they can do.

A client that recently had his post assessment did the push up test and then just stopped. He didn’t look like he was trying to push out just a few more…he just stopped.

I said to him “I am not trying to be mean…I am just surprised that as strong as you are in the sessions that men many years older than you can do almost double the push ups you just did.

He replied that he feels like his core is so weak and his back started hurting which is why he stopped.

I said “I was watching your back and towards the end you lowered it a lot and that’s the reason your back was hurting.”  This is very common and we may have an easy solution if you know your own body. We’ll get to that in a minute.

Let me set the instructions up for what we tell the client prior to them performing the push up test initially as well as we often demonstrate correct form:

  • there’s no time limit
  • as soon as you pause or stop the test is over
  • be sure to put the hands slightly wider than shoulder width (this may vary for shoulder injuries or other issues)
  • don’t stick your butt up in the air

Here’s the point of this blog….pay attention!

What type of standing posture do you have? 

This greatly determines may be what is holding you back from doing the max number of push ups or even the ability to do other exercises well like squats, leg curls and other abdominal exercises.

Getting back to the client I was doing the post assessment push up assessment on as mentioned earlier. Having knowledge of this particular clients functional movement patterns in an earlier screening I knew his problem was how he positioned his pelvis during the push up.The pelvic tilt test. I went on to demonstrate based on the issue that he has and his posture that he needed to do a pelvic tilt before he even started pushing up as this will be his best chance at cranking out more push ups.Side note…We went on to discuss that during the day he should be aware of his core and keep it taught instead of just letting his belly pouch out.

If you have the Lordosis or Sway back posture with a big arch or even moderate arch in your back you must think and do the following:

  • tuck the pelvis or a better way of thinking about it is lengthen your hip flexors
  • if you merely tuck your butt/pelvis you may be missing out on the bigger point of how to engage that core
  • keep your focus on this as much as you keep focus on the actual pushing up and lowering down
  • what happens in your pelvis goes up the chain to increase strength or decrease it

If you have S curve or Flat back you may feel more pressure in your shoulders and need to do the opposite of the above mentioned Lordosis or Sway back posture. You will want to try and create a curve in your low back.

If you have Kyphosis or Rounded upper shoulders you must really focus on:

  • placing your shoulder blades “back in their pockets”
  • pressing your shoulders away from your ears
  • think about pressing your chin back like a drawer instead of driving chin forward and down
  • let your scapula coming together be a visual of pinching a pencil between your shoulder blades

If you have an elevated hip from leg length issues, bound up fascia, previous injury or scoliosis then you will need to:

  • think about lengthening the elevated hips lat muscle and focus on trying to find the right way to move your pelvis into a position while doing a push up that seems to be the most comfortable and offers you the greatest strength and endurance.

What if I have rounded shoulders and sway back? 

Then you will need to make several adjustments. Don’t just give up. This pelvis alignment can help you in other exercises and stretches as well so play around with it using big or small adjustments and see what feels best.

Here’s a few videos for you to try. Notice the difference of my pelvic rotation when I am elevated with push ups on handles versus the negative push ups. This may be due to I have round shoulders in addition to the sway back posture and it puts me in a better position to to a posterior pelvic tilt.

 

Notice the next video with weight on my back in the negative push ups and how much arch I have in my low back. It’s more difficult of course when weighted and breathing is super important.

The video below shows proper form for the modified push up which we use in the assessment. Disregard the odd mean face at beginning of video…I uploaded it way back and forgot to edit it. It’s most likely because we recorded 76 chest videos that day and it was a fatigue response 🙂

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