memphis fitness

November 4, 2018

Did you know that there are over 50 ways you can lace your shoe to help with comfort and performance? From high arches to a wider foot; here at Energy Fitness downtown Memphis, we have hand selected a few options that can help with some fairly common complaints.

 TOE PAIN

To easily relieve pressure on the toe cap, the loop closest to the toe is connected diagonally to the eyelet at the shoe’s ankle so the front is easily adjustable with one quick tug.

  1. String the shoelace through one eyelet closest to the toe.
  2. Take that end and feed it through the opposite eyelet nearest the ankle.
  3. Using the other end, weave the lace across to the other eyelet near the toes.
  4. Continue to criss-cross the laces as usual.

The diagonal lace can be easily lifted to give toes more space.

WIDE FOOT

Here’s how to give your feet some extra breathing room.

  1. Begin lacing normally with a criss cross.
  2. Next, skip one or two eyelets on both sides.
  3. Continue to skip an eyelet as you move your way up the sneaker.

HIGH ARCHES

You’ll want to open up the middle of the shoe to give yourself a bit more wiggle room.  This lacing method relieves the mid-foot of pressure to help stabilize your feet for standing, walking and running.

  1. Lace shoe normally starting with a criss-cross.
  2. Keeping each lace on the same side of the shoe, skip an eyelet and weave into the eyelet above it.
  3. Continue to lace the top portion in a criss-cross until you reach the tongue.

RUNNERS LOOP 

For a truly comfortable instep, make a loop. This allows for a snug fit that will prevent the foot from sliding around inside of the shoe.

 

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, hypnotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242


July 27, 2015

L-Carnitine, Green Tea and CLA are 3 supplements that may make you leaner & healthier.  We aim to inspire as well as inform you to consider if you need these 3 supplements. Energy Fitness clients in downtown Memphis are always asking our personal trainers what’s the easiest and fastest way to lose 20 pounds. Our answer…cut off your leg! No seriously, there can be enormous benefits when supplements are used the smart and effective way.

DSCN7746   woman with measuring tape

First, let’s discuss green tea as it’s been used for over 500,000 years for medicinal and antioxidant purposes. It creates an internal (thermogenic) effect. Green tea supplements can be consumed in capsule or tea form to decrease body fat/lean out the body. When taken in combination with other supplements mentioned in this article they have a synergistic effect (aka: they work best when taken together, especially before workouts).

The American Journal of Clinical Nutrition claims that great tea extract is one of the most effective metabolism boosters that naturally occur in a plant or herb. Metabolic rate is increased by 4% within a 24 hour time frame.   The healthful properties of green tea are largely attributed to polyphenols, chemicals with potent antioxidant properties. In fact, the antioxidant effects of polyphenols appear to be greater than vitamin C. Be mindful that if you take an iron supplement with tea, it will prevent the iron from being absorbed.

Green tea is naturally caffeinated. If you already know that your body doesn’t do well with caffeine then try the decaf version.  How do you know if your body doesn’t “do well” with caffeine?  If you feel energized, alert, and focused when you have caffeine, chances are you have the fast enzymes in your liver to metabolize it thus giving you the antioxidant properties quickly as it passes through your body systems.  I personally do not metabolize caffeine well, which means I have slow enzymes in my liver that give me after effects.  I feel sluggish, have foggy brain, an inability to focus, as well as get headaches from what little I may have consumed in dairy-free chocolate.

Now let’s discuss L-Carnitine. It’s a non-essential amino acid that some compare to a B-vitamin. It helps transport fat to the powerhouse of the body at a cellular level. Once it’s there, it can be used as stored fuel (adenosine triphosphate or simply “ATP”). There is only enough energy/ATP stored for about 10 seconds of quick burst activity – think flight-or-fight or a sport movement such as a golf swing.

By supplementing your body with L-Carnitine, you are able to more quickly replace fat stores as they are depleted by activities and/or exercises that require lots of energy within a short time frame.  HIIT cardio (intense cardio intervals) or weight training sessions will be better and more effective with this supplement as you may recover faster between bouts and between actual sessions.

Have you ever been on a diet, lost weight, stopped the diet, and gained all the weight back and then some? When calories are reduced in a weight reduction diet, the body fears the worst and goes into starvation metabolism mode. This is because the body is preparing itself for another starvation period by storing fat. Essentially, taking L-Carnitine helps the body to burn fats as fuel and might help “fool” your body into thinking there is no starvation, thus PLENTY of calories are available to function in normal mode! In fact, recent research has shown that you can even consume 500 more calories and still lose fat.

Thinking it’s for you, it’s even more effective with combined with green tea prior to your workout. Picture more muscle and less fat. Despite what you’ve read, there’s lots of clinical proof in research studies done over the past decade.

Finally, on to CLA. This stands for the big fancy term conjugated linoleic acid which is a potent antioxidant, anti-carcinogen, and a powerful immune system enhancer. It has been proven that individuals taking an anti-depressant or anxiety medicine can benefit greatly with reducing belly fat if taken with green tea. It helps with enhancing muscle growth and it also enhances insulin sensitivity. While small amounts can be obtained from meat and dairy products, supplementation may have a substantial impact on how effectively your body chemically decomposes and deposits fat in your cells. Recent research has shown that use of CLA has proven to be highly effective in reducing body fat and increasing muscle mass.

So there you have it.  If you aren’t going the chop your leg off to lose 20 lbs fast then do a little more research about what your dosage might be for your current weight and activity level and of course as with anything else, we are obligated to tell you to check with your physician before starting any supplements.

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

 


October 9, 2013

Should You Take This?

As a part of our Energize method of training  supplementation is one of the 6 components to success.  I have recently done extensive research on L-arginine and I am recommending it to several clients.  I’ve dropped an additional 2% body fat and lowered my blood pressure from 110/70 to 90/60 since incorporating L-arginine into my supportive fitness regime.  My resting heart rate has also dropped from 55 to 44 beats per minute.  As always, be sure to consult your physician before taking any medication or supplements of any kind.vitamin

What is L-arginine & Why It’s Important?

 L-arginine is an amino acid that is crucial for the body to make protein. L-arginine is found mostly in red meat, poultry, fish and dairy products. Your body converts L-arginine into nitric oxide and improves blood flow by expanding blood vessels with will alleviate chest pains, clogged arteries and headaches. It also encourages the release of growth hormone and insulin in the body.

Benefits of L-arginine

Some benefits of taking L-arginine supplements include:
– Improved Cardio Endurance
– Improved Immune System
– Lower Blood Pressure
– Improved Sexual Health
– Increased EnergyL-arginine has also been used to boost the immune system, treat male infertility and when used topically, to increase blood flow to cold hands and feet and improve wound healing time.

Risks

Dosing adjustments may be necessary in people with bleeding disorders.

Caution should be used in those with diabetes.  Blood glucose levels should be monitored.

Use caution when taking phosphodiesterase inhibitors (Viagra®), due to a theoretical risk of additive blood vessel widening and blood pressure lowering.

Use with caution in postmenopausal patients, as night sweats and flushing have been reported.

Use with caution in patients with herpes virus, as L-arginine may increase the risk of herpes simplex cold sores.  This interaction can be mitigated by taking L-lysine supplements about 2 hours separately from L-arginine.

Arginine may cause bloating; diarrhea; endocrine changes; gastrointestinal discomfort; hives; increased blood urea nitrogen, serum creatine, and serum creatinine; increased inflammatory response; leg restlessness, lower back pain; nausea, numbness (with arginine injection); rash; reduction in hematocrit; severe tissue necrosis with extravasation; systemic acidosis; or venous irritation. In heart disease patients, arginine may cause high white blood cell count, increased post-heart attack deaths, lack of energy and strength, and vertigo or increased blood pressure (in heart transplant patients).

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.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonya

 


September 27, 2013

Energy Fitness Personal Trainers in Memphis teach you how to do a fitness assessment on yourself .

Click here to download testing sheets, pictures and video so you can be as accurate as possible. Do a fitness assessment every 4-6 weeks.  See

additional tips at bottom of this blog and to register for a FREE Consultation (value $87).

Scoring Norms: (source-YMCA of Usa)

Resting Heart Rate: take for either 1 full minute or for 15 seconds and multiply x 4 – Healthy range is between 40-70 beats per minute

BodyFat  percentage if you get the tanita bodyfat scale as suggested in video:  Healthy Range for women 19-23%, men 16-20%

Push Ups: Female – on knees

Percentile

Age: 20-29 years      30-39 years   40-49 years   50-59 years    60-69 years

90%    32 reps              31 reps             28 reps          23  reps         25 reps
80%    26 reps              24 reps           22 reps          17 reps            15 reps
70%    22 reps              21 reps           18 reps           13 reps            12 reps
60%    20 reps              17 reps           14 reps           10 reps            10 reps
50%    16 reps               14 reps           12 reps           9 reps              6 reps
40%    14 reps               12 reps           10 reps           5 reps              4 reps
30%    11 reps                10 reps            7 reps           3 reps              2 reps
20%     9 reps                  7 reps            4 reps            1 reps              0 reps
10%     5 reps                  4 reps             2 reps           0 reps              0 reps

Push Ups: Male – on toes

Percentile

Age: 20-29 years    30-39 years    40-49 years    50-59 years    60-69 years

90%  41 reps            32 reps            25 reps            24  reps           24 reps
80%     34 reps        27 reps            21 reps             17 reps             16 reps
70%     30 reps        24 reps            19 reps             14 reps             11 reps
60%     27 reps        21 reps             16 reps             11 reps             10 reps
50%     24 reps        19 reps             13 reps             10 reps              9 reps
40%     21 reps        16 reps             12 reps               9 reps              7 reps
30%     18 reps        14 reps             10 reps               7 reps              6 reps
20%     16 reps        11 reps               8 reps               5 reps              4 reps
10%      11 reps         8 reps               5 reps                4 reps             2 reps

Inches Reached on Floor Stretch – FLEXIBILITY

Female                                                                 Male

80-90 %              21-22 inches                      17-20 inches
50-75%               17-20 inches                      15-19 inches
35-45%                15-16 inches                       13-14 inches
20-30%                12-14 inches                      11-12 inches
5-15%                   No Norms                            No Norms

tips:  we suggest taking photos of yourself at different angles and dating the pictures. we also highly suggest you watch the video above as we tell you extra tips to get the most accurate results for your Do It Yourself Fitness Assessment.

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.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonyaEnergy Fitness, 552 South Main, Memphis, 901-523-2348 (BFIT)

 

 


September 18, 2013

Tonya Tittle of Energy Fitness in Memphis responds to “I don’t do Body Comp measurements.” Wait, what? Seriously?

I hear it all the time and it drives me nuts!  The excuses for this major oversight in judgment on behalf of most trainers is: “I am not that good at them.” “I don’t want to make anyone feel uncomfortable.”

 

bodyfat scale pic

 

plastic calipersHaving been a trainer for my entire professional career (over 20 years) I am telling you, this is critical stuff. You need to run numbers, track progress and hold yourself accountable to the numbers.

It’s a pain and I know I’m fat, I’m just not ready to be pinched and poked!!

Letting you determine whether to test body comp.  Really?  Who wants results or speaking as a trainer….who is the trainer here?

That is like you telling your Doctor, “Nahhh I don’t want you to take my blood pressure, listen to my lungs or draw blood.” Having conversation with you about your risk of disease is important.

We want you to see the value in doing the body comp because it plays a major role in how you are going to exercise? Just assessing movement and winging a basic program is just using a wait and see approach. Who wants to waste any time and effort in or out of the gym? Hopefully you answered no to this question.

Bottom line, a body comp is the

most critical diagnostic in personal training.

But I still don’t want to be tested………

I get it, I have seen and heard all of it.  And if you have anything interesting you’d like to share on why you don’t do body comps I would really love to hear it.

At Energy Fitness we recommend measurement information every 6 weeks. If we didn’t – it’s like your physician saying, “well you

look like you have Lyme disease, lets start you on this regimen of drugs and … ” Without diagnostic tests, how else are we going to determine your current level of wellness and measure your progress?

You owe it to yourself to under

stand the facts &  numbers. How do you show progress?   It’s so easy.  Knowing your bodyfat will lead to smarter more informed decisions about what you put in your grocery cart and ultimately your mouth!

Just sharing this science and getting you to think & act differently is how you get results.
If your not already an Energy Fitness client and your trainer is not “comfortable” then switch trainers or do it yourself with a bodyfat scale such as the tanita bodyfat scale pictured below (click here for the link  to amazon to purchase for only $60). MID-AFTERNOON IS THE BEST TIME FOR MOST ACCURATE RESULTS.  Also, if you want to be more motivated and see results in each area then you may want to get some inexpensive plastic calipers shown below also avail on amazon.

I did graduate research on the tanita model with the athlete mode and it had a very high accuracy rating comparison compared to the most accurate method (hydrostatic weighing) and my research even got published and presented at a conference.  The scale is within 2% of the hydrostatic-underwater weighing method.

Step up your game and track the results you get, share knowledge and understanding.

At Energy Fitness for 11 years we have not limited ourselves to giving clients great workouts, we apply the science to get results fast and safe.

If you get want to get your bodyfat tested by our caliper method our cost is $25.  MENTION THIS BLOG POST AND GET YOUR BODYFAT TESTED FOR $15.   Call and make appointment with us at 901-523-2348.  Takes less than 5 minutes.

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.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.


June 11, 2013

I (Personal Trainer & Owner of Energy Fitness  in Memphis) need accountability of having my fitness program/plan written down ahead of time. Even on vacations when I lift weights I ask staff/attendant for pen and paper because I know I will be more likely to forget exercises I need to do twice or just pick my favorite exercises if I don’t write it down in advance.  At the bottom of this blog post I have included a pic of my last vacation workout session.  I didn’t write down all the sets, reps and forgot to write down the mile I ran on treadmill to warm-up but you get the general idea.  When at home you can be more detailed.

Here are the benefits of writing down and logging your workouts:

  • You are more likely to do it !  This one is a biggie and the key to better results.
  • you are reminded of your Goals – that is if you have written them and circled at top of record keeping sheet
  • write down the date: you may FEEL like you just did a set of exercises but if you are lifting weights 2 times per week (the average) and have 2 different programs you alternate between writing it down is proof it’s been a whole week since you completed that program.
  • for cardio you can see exactly how much you are doing versus what you FEEL like you are doing (are you burning enough calories to lose 1 pound per week – 3500 calories.  does your diet program support your weight loss or performance goal?
  • switch programs/select new exercises every 4-9 weeks
  • you can see how much stronger or how much more endurance you have compared to last week, 2 months or even 1 year ago
  • you can track body fat (body fat scales are great and more accurate mid-afternoon) or weight (not a big fan of this method but most accurate in the morning)
  • you can see what you did last time and go up in weight or do more reps
  • you may have written other helpful notes such as it’s hot today, didn’t sleep much, sore still, upset stomach, injury, something hurts, etc…
  • you can make it a game to see how fast you can complete the same number of exercises and even add more to top your record
  • you can visually see that you seem to be always doing the same thing all the time and need to mix it up
  • you can number the exercises and go in a different order or do cardio intervals or abs in between exercises
  • you can see if your program has balance. Are you working too much chest and not enough back, or put another way too much pushing and not enough pulling?
  • are you stretching the muscles being worked?
  • trainer vacation workout

If the above reasons are not enough and you need someone else to write down your workouts and keep you on track then hire a trainer (like Energy Fitness) to keep you accountable, motivated and on your way to being the best YOU!

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.

 


May 27, 2013

Memphis Personal trainer Tonya Tittle of Energy Fitness shows you how to fix shoulder pain if you haven’t been able to fix it on your own at a Memphis Gym or with your own equipment at home.  Tonya has helped numerous clients get rid of or reduce shoulder pain by this simple exercise. Watch the video and so you too can be on the road to pain free shoulders that will enable you to work harder in the weight room, picking up your children easier, gardening, or general everyday living.

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.


May 20, 2013

tonya girdle for flatter belly

Memphis Trainer Tonya Tittle of Energy Fitness has had 2 big babies (9.2 and 10 lbs… no C-Section) and wants to share with you her trainer secret of using a thermal girdle after each baby to getting back her flat belly.

Here is why and how you too can use the aid of this concept to get you on the path to your own smaller/flatter belly even if you haven’t had a baby or had one 8-9 months ago.  However; don’t think this article is just about how you can slap on a girdle and burn fat off without doing any cardio or diet changes. Get on the feel and look better wagon!

A Girdle/Corset acts to retract the body by drawing in stretched muscles and provides medical-grade compression to your abdominal area.  Great after having babies OR in conjunction to a weight loss program where you may have loose skin.  Basically wearing the corset helps your skin adhere to your muscles while teaching you to practice good posture.  So if your trying to get a flatter belly and want in on the girdle AKA compression garment (way better than Spanx!).   Check out Tonya’s favorite website testimonial’s and of course if she’s recommending it then it is trainer approved.

Tonya’s kids are 7 and 3 now and she still puts it on every once in a while (pic to right) when feeling bloated or getting ready to go to the beach which consists of eating an even cleaner diet, consuming lots more water and eating lots of asparagus to shed some water weight and cranking up the intensity with weight training and cardio.

Women visit here:   http://www.makemeheal.com/affiliates/main/linkCustomer/d62012ff-da9a-4c1d-81b1-c516bd6a58b4 then type in the search box at top of webpage this Slimming Thermal Weight Loss Body Shaper – Firm Control.

Product Description & Benefits: The Slimming Thermal Weight Loss Body Shaper is a superior body shaper that accelerates weight loss through high compression, perspiration and micro massage. This girdle helps you get the figure you always wanted by instantly lifting, shaping and slimming the body and flattening your stomach, waist and hips. To lose weight and reduce waist measurements, it is recommended to wear the girdle between 8 to 10 hours a day. The Slimming Thermal is the only clinically proven girdle that helps reduce waist measurements from 1 to 4 inches within 30 days. The closure is hooks and eyes.  For extra comfort, this shaper is made with latex fabric, features a front hook and eye closure and an exclusive lace design allowing your breast to be in a free and comfortable position. The foundation pieces of the bodysuit are soft and comfortable. The Slimming Thermal Brief – Firm Control reduces immediately your waist and tummy by 1 to 2 sizes while improving your posture. Its firm compression helps the body to eliminate localized and stored fat. By anatomical design, the brief adheres to your body whit ease, as if it were simply another layer of skin.  ***Tonya usually wore a thin tank top under the girdle and found to be more comfortable than just against bare skin.

Men click here for a thermal compression garment (a more manly name for girdle!) http://www.makemeheal.com/affiliates/main/linkCustomer/d62012ff-da9a-4c1d-81b1-c516bd6a58b4 then type in the search box a top of webpage this belly buster 960 model and lots of options will appear for you to decide which is best for you.

Product Description & Benefits: The Men’s Belly Buster abdominal binder and supporter provides maximum compression throughout the mid-section. It helps eliminate unsightly love handles, while supporting your back. A side hook and eye closure makes adjusting the amount of compression easy.

Just remember…..Girdles temporarily compress and redistribute fat and skin around the abdomen. When it comes to a flat stomach, diet and exercise — not undergarments — are what count.

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.


January 14, 2013

Laura Charlton enrolled the help of Memphis Personal Trainer Tonya Tittle to help in achieving her health and fitness goals.

Following knee surgery it was harder for Laura to accomplish her daily activities, so she decided to take charge of her health and fitness.  She asked her sister Ellen to join with her and, together they started training at Energy Fitness Personal Training Studio Downtown Memphis.

Since she overhauled her diet and took her lunch and snacks to work, Laura has lost 60 pounds and trimmed down from a size 16 to a size 8/10. She feels better than ever and is now a proud role model for her child as to how and why you should take care of yourself.

Not only is Laura more comfortable with her body, her cholesterol is much better (lower) than it used to be.  Being a pharmacist, she knows how expensive medications can be, so she made a choice to invest  in her health as opposed to later on when you get sick and need to pay for medical expenses/medication

You can read Laura’s story in the commercial appeal here: http://www.commercialappeal.com/news/2012/dec/31/success-story-sisters-joined-forces-for-journey/

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.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!

 

 

 


January 7, 2013

With the help of Memphis personal trainer Tonya Tittle and her staff, Energy Fitness client Ellen Whittington drop down from a size 14 to a size 8!

It all started when Ellen’s sister Laura Charlton asked her to be her workout buddy.  The sisters met with Tonya at our South Main gym, Energy Fitness Personal Training Studio, and started toward their leaner, toner and stronger bodies. Ellen is so happy that her clothes fit better now.

Ellen’s goal is to be healthy and have energy to chase her kids around. Making time to workout is sometimes a challenge, but Ellen will not hesitate to bring her kids to Energy Fitness (and we encourage it) when she comes in for her sessions. It really is the same thing as taking the kids to their extra-curricular activities.  She is also being a role model for her kids and showing them that you have to take care of yourself. The picture to the right was sent by Ellen via text to Tonya with this comment: “Had this custom made last November (one year of success)”

Read Ellen’s success story in the Commercial Appeal here: http://www.commercialappeal.com/news/2012/dec/24/success-story-trainer-helps-ellen-whittington/

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.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!