memphis gyms

June 10, 2018

I know that’s probably not what you want to hear, but it’s the truth!

If you’re “treating” yourself with bad food after a “great” workout, you’ve just sabotaged all your hard work. It’s the equivalent of running on a hamster wheel–you’re putting a lot of work but not actually getting anywhere. Why do that to yourself?

Check the video above for ideas of how to combat this all-too-common myth that you can eat whatever you want as long as you workout.

Far too often I see people wanting a shortcut to losing weight. Or they want that “magic pill” that’s going to allow them to keep living life the exact same way they have, but be healthy at the same time. I’m sorry, but it just doesn’t work that way.

Don’t be discouraged, though. You CAN create a healthy lifestyle and still enjoy yourself. It just needs to be in moderation.

You’ve made the decision to be healthy. You’re already doing the exercise.

Now it’s time to reign in that nutrition. You’re worth the effort. 

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


May 27, 2018

This questions, like many others we are asked as trainers at Energy Fitness in Downtown Memphis, depends on a lot of factors. It’s not just a simple answer. For the most part, it really relies on what you’re trying to achieve.

Listen in on what I mean by watching the video below:

General tips:

  • 6-8 reps build power
  • 10-12 reps build strength
  • 15+ reps build endruance
  • A variety of rep ranges is necessary for a well-rounded program (for more info, check out the blog post I did on “How often should I change workouts?”)
  • Depending on your goals and recovery rate of muscle repair, you may lift 2 to 3 days per week with 2 days being the minimum to get results
  • Do not do the same muscle group 2 days in a row (including abs!) and have at least 48 hours rest between other muscle groups

So first you must decide what it is you want to work towards. Is it power? Is it strength? Or is it endurance? And know that these can change as you go.

Expect to feel some muscle soreness as well. This is a by-product of lactic acid accumulation. Some people are next day sore, and some people are sore on the 2nd day (this is called DOMS, delayed onset muscle soreness).

The good news is the more muscle you have, the more fat your body burns at rest and the higher your metabolism is. You can start seeing results in as little as 2 weeks depending on your level of activity prior to beginning a weight training program. Stick with it even when you don’t feel like it… it will pay off! Even if you only have 10 minutes–make it happen. Try to get in at least 4 exercises and make them count.

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


May 13, 2018

We’re often telling our clients to make healthy food choices here at Energy Fitness, and today we’re going over HOW to get more cleansing foods in your regular diet.

Certain foods that are considered “cleansing foods” contain Indole-3-C (think cruciferous veggies like broccoli, cauliflower, Brussels sprouts, etc.). These make your skin look better, they make you feel better, help you think more clearly, and more.

Learn more about what these are in the video below:

They also help clean out your system… getting rid of all the junk and making you feel lighter.

Here are few more detoxing tips:

  1. Infrared Sauna – This is similar to a regular sauna, however it also safely penetrates deep into your muscles and joints without any UV radiation.
  2. Dry Brushing – It’s essentially exfoliating your whole body with a long, bristled, wooden brush that are used in the shower, but without the water. Start from the bottom up (feet first). It helps to remove toxins in the skin, allows more blood flow, and leaves skin feeling energized and super soft.
  3. Drink warm lemon water – Have it right when you wake up. It helps to “wake up” the digestive system and removes toxins in the gut, also known as “second brain” (say goodbye to brain fog!)
  4. Stop eating 2 hours before bed – When we snack right before bed, we’re not giving our bodies enough time to properly break down our food. A detox tea would be a great alternative between dinner and bedtime.
  5. Avoid gluten, wheat, dairy, caffeine, and alcohol – I know what you’re thinking… “you want me to give up everything good?” But the truth is, all of these can create an overgrowth of bad bacteria in the gut. By giving your system a vacation from having to digest these, you’ll start noticing how much better you feel within a few days!
  6. 10-Day Detox – Sometimes you may even need more detoxifying foods. If you think that might be the case, try our 10-Day Detox by signing up here: 10-Day Detox

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


April 29, 2018

 Do you need to throw out what isn’t working or lagging and adopt new habits and cues that will better serve your fitness and nutrition goals and other areas of your life? Maybe your brain needs a software update.  Just like our electronics need tweaks and corrections our brains need shifts in consciousness from time to time.

 “Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. … Exercise is a keystone habit that triggers widespread change.” – Charles Duhigg, The Power of Habits

Do these sayings sound familiar for the definition of INSANITY?
  • Doing the same thing over & over again and expecting a different result
  • It’s foolish to repeat ineffective actions
  • We may define a disorder as any personal construction which is used repeatedly in spite of consistent invalidation
  • If you always do what you’ve always done, you always get what you’ve always gotten
  • Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.
For this post, since we at Energy Fitness are experts in fitness and nutrition we will be focusing on system upgrades to those areas of your life to avoid insanity.

More than 40% of our daily behaviors are done not consciously, but habitually (Verplanken & Wood 2006).

Examples: Do you put that extra scoop of mashed potatoes on your plate, get fast food on Friday nights, stay up late playing your favorite video game or lose time in the social media rabbit hole? The behaviors become so ingrained that the brain must mount a massive battle to overcome the cognitive dissonance.

Anatomy of a Habit – an automatic behavioral pattern that occurs in response to a situation where a particular behavior has been performed repeatedly and consistently (Lally 2010).

Three sequential components make up the habit loop….Cue – Behavior – Reward

The cue is an environmental or internal trigger that provokes us to learn a behavior. An example of an environmental trigger is the chime you hear when you sit in your car and insert the key. That sound triggers you to put on your seatbelt (the behavior). Another example is placing a foam roller next to your shoes, which triggers you to do self-massage prior to running. Hunger pangs cue you to eat. Internal cues are related to mood. For some people, depression or stress triggers the urge to drink an alcoholic beverage or eat a pint of ice cream.

The behavior is the actual routine we commonly think of as the habit. This learned behavior occurs automatically, free from a specific goal or task. It may be as simple as always tying the right shoe before the left shoe, or doing an activity—like showering—in a sequential manner (get wet, shampoo, rinse, condition, rinse, wash body, rinse, dry).

The reward, or incentive, makes behavior stick. The “high” that runners feel after a 6-mile run is enough to make them want to repeat the experience. Even though smokers know lighting up isn’t good for them, they still get an immediate blast of endorphins the moment they inhale. Fast-food companies have been known to engineer food to hit your tongue with salt and fat in the quickest way possible, so the taste will trigger the brain’s reward centers. Rewards teach the brain that the behavior in question promotes pleasure, creating a lower barrier for entry for that behavior to recur in the future (John et al. 2016). >/p>

The more habitual or automatic a behavior is, the more it becomes ingrained in the brain to the point where it never leaves (Wood & Neal 2007).

The new brain is associated with the outer region of the brain (cerebral cortex) and the prefrontal cortex. Often termed as the conscious, rational part of the brain, the new brain helps us think critically, plan our next steps and learn behaviors (Miller & Cohen 2001).

The old brain is associated with the inner regions of the brain known as the limbic system and the basal ganglia. They are associated with emotional processing. The basal ganglia are responsible for remembering whether a behavior created a positive or negative response, which helps in determining whether we perform the behavior again or avoid it altogether.

The basal ganglia also assist in behavior automation. For example, it initially takes a lot of brainpower to learn how to drive a car with a manual transmission. But as the behavior becomes learned, the basal ganglia store the response and we can drive a stick shift without having to consciously think about it, which allows us to divert our brain energy to other tasks. This automation is the brain’s way of saving valuable energy (Yin & Knowlton 2006).

Breaking Old Habits

If you’re going to help clients break old habits and create new ones, it’s imperative to understand the cue-behavior-reward anatomy of a habit and the neurophysiology of behavior change. Let’s personalize this by looking at breaking the habit of eating something sugary and fatty after dinner.

Step 1: Identify the Cue-Behavior-Reward Loop

Step 2: Change the Behavior, Maintain the Same Cue

Creating New Habits

Use the habit loop to establish new daily habits that will help to achieve a desired outcome. Follow a six-step approach to creating new, goal-oriented habits with your clients.

Step 1: Establish Goals and Milestones

Contrary to popular belief, habits do not take 21 days to form. The time varies greatly from person to person and can be as long as 66 days on occasion (Gardner, Lally & Wardle 2012). The automaticity of habit formation is a long process that requires consistent implementation and coaching. It’s therefore important to set expectations about the journey. Focus and buy-in are paramount for habit formation and retention.

Step 2: Identify Motivational Factors

Step 3: Pick a Goal-Oriented Behavior

Here’s a key: In order for people to establish a habit, they must select the habit.

Step 4: Create the Cue and Reward

  • Set a reminder alarm.
  • Keep a water bottle next to the computer screen.
  • Schedule water consumption on a calendar.

Step 5: Eliminate Disruptors

Step 6: Follow Up

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


April 15, 2018

At Energy Fitness, we get asked a lot of questions around fitness and nutrition. One of the questions we often get is “how often should I change up my workout routine?” It’s honestly a loaded question as there are many different factors that need to be taken into account.

However, there are some general rules of thumb I go over in the video below:

Overall, changing up your workouts can help prevent your body from hitting a plateau (where your body has adapted to what you’re doing and isn’t progressing anymore.) Regular “muscle confusion” keeps your body in a fat-burning, muscle-building mode so that you can continue to work on your best body.

  • Do you find yourself doing only the exercises that you like? Try incorporating some you’re not crazy about.
  • Try a new workout that you’ve never done before:  swimming, biking, kickboxing, yoga, etc.
  • When weightlifting, are you doing roughly the same amount of reps? Try lighter weights with higher reps.
  • Do your cardio workouts only consist of going for a long run? Try a short burst, HIIT workout. (High Intensity Interval Training)

Sometimes, just a little change can make a big difference.

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 31, 2018

Whether you realize it or not, you have mantras–phrases that replay over and over again through your mind. This is also called ruminating or in the south we call it stewing and that’s typically related to getting more angry about something or for some holding it in. Mantras can be positive or negative, and they all have a huge impact on your behavior. The fact is, your thoughts become reality. Did you know that the average person is said to have 60,000 thoughts per day?

Today we’re specifically referring to food mantras and tips to help you create helpful mantras about your food that can help you make the right choices throughout your day.

There IS something you can do to not succumb to temptation when life gets stressful. I know it’s hard to stick to a nutrition plan when schedules get crazy, the kids won’t stop arguing, and then the car battery dies. Deciding ahead of time how you’re going to stay on track when those stressful times hit is crucial.

Think ahead to all barriers that may lie ahead:

  • Got a busy day ahead? Make a plan ahead of time.
  • Keep healthy snacks in your car or purse.
  • If you do have to stop and get food, go to a grocery store instead of a drive-thru. Get a piece of fruit or a healthier option. (If you need help figuring out which snacks we consider healthier, grab our PDF of 36 Healthier Quick Snacks here.)

Don’t get blindsided. Use the tips in the video to help you stay on track NO MATTER WHAT.

Having food mantras will also help combat the Compensation Effect that I talked about in the last post.

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 24, 2018

Do you know or are you the guilty one when it comes to this principle? We’re talking about the phenomenon that happens when you have a really good workout, then “treat” yourself with a big piece of cake that night because “well, I had a good workout today… I can afford this.”

Sorry, but that’s just not the case. You can’t outwork a bad diet. And with every bite of that cake, you’re negating the amazing benefits of that awesome workout you did.

Now understand… with building muscle, your body does get more hungry (due to leptin receptors) and I’m not talking devouring a whole pizza or bag of chips hungry. This is where choosing the RIGHT foods is crucial.

Deciding ahead of time what you’re going to eat after your workout and even preparing it so it’s even easier to consume healthier foods that day. Don’t give in to the cravings.

One great way to decide what you’re going to eat ahead of time is to plan out your next day’s meals the night before. By writing it down (and bonus points for posting it where you and others in your household can see it for accountability) you’re that much more likely to actually follow through with it.

To make it even easier, grab a printable PDF food journal to write down your next day’s meals and snacks here:  Send me the Food Journal!

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 16, 2018

Mae Jensen, licensed massage therapist and Tonya Tittle of Energy Fitness (a personal training studio in downtown Memphis) partnered up to tell you how to do self-care massage and stretching for low back pain.

Oftentimes when the lower back feels achy, it’s actually “referral pain” and something else is the root cause. The truth is, 90% of lower back pain actually stems from the gluteus medius muscle.

Watch the video above for some massage and stretching techniques that can help you discover where the real pain is coming from and what to do about it. You can perform some of the massage techniques on your own with a foam roller, trigger point ball, or even a heating pad can help.

You will want to warm up the muscles first to get them ready for stretching. When you do perform a stretch, you want to feel a good stretch, but you don’t want it to hurt.

Once you’ve got the right position, start off by holding it for about 30 seconds and work your way up to holding it for 60 seconds. But if you want to truly lengthen the muscle, it will 6 weeks of holding the stretch for 3-5 minutes everyday.

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

Interested in our Massage or Body Wraps? Click here.

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


March 9, 2018

What is cortisol? When your body is under stress it releases a steroid hormone produced in the adrenal cortex.

Here’s the downside to increased cortisol:

  • causes your body to store fat in your abdomen
  • increases blood sugar as your body is struggling to adapt (not great if you’re trying to lose some fat or flatten your belly)
  • suppress the immune system
  • aid in the metabolism of fat, protein, and carbohydrates
  • prolonged stress can lead to wasting away of muscle

Check out the video below to see how cortisol and the last two hours of sleep are related along with a few tips:

Here are some other ways you can help reduce cortisol levels:

  • Omega-3 fatty acids (found in fish oil or flax oil)
  • Music therapy (I love the Pandora app and created a few anti-stress channels:  my go-to if I’m crazy stressed is Native American Flute Radio or Piano Sonata No. 14, yoga, vibration and others are Portishead, Sade, chill out radio; Some standards – Dean Martin, Frank Sinatra, & Sammy Davis, Jr., Glen Miller Orchestra radio, Harry Connick Jr., India Arie, jazz essentials, and Lana Del Rey).
  • Meditation:  our brain works overtime all the time… monkey brain…teach it to be still and content
  • Massage:  (it just so happens we have our very own massage therapist here at Energy Fitness!)
  • Black tea:  This one won’t work for those that don’t tolerate caffeine so this might actually stress you out.

Here are 4 of Tonya’s tricks to help you sleep better so you can get the
full benefit of those last two hours:

  1. Chamomile tea – relax with a nice hot cup and maybe a good book. 
  2. MyoCalm from Metagenics – this is a specialized formula that supplies bioavailable forms of calcium and magnesium that play a role in muscle contraction and relaxation.
  3. Stretch – get down on the floor and do some mild stretching right before bed. It helps with the transition into sleep.
  4. Find a great mattress – I’ve been loving my Sleep Number bed and discovering that what I think I have always liked (a hard mattress) isn’t what my body likes as my body is ever changing and sometimes my body likes 30%, 60% or 90% firmness. A handy sleep IQ app gives me a score to prove it along with how long it took me to get to sleep and if it was restful or not.

One big “No-No” before bed… checking email or social media. Don’t do it. Not only does the blue light emission affect your ability to fall asleep, but it can often raise your cortisol levels if you’re reading certain things. And let’s face it… there’s plenty on social media that can keep us up at night!

Bottom line… relax… be present… be in the moment.

Find what’s healthy and works for you and your waistline!

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

Want to schedule a massage or a natural detox body wrap with Mae? Click here: I want to relax!

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

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


November 17, 2017

You know that we here at Energy Fitness care about the total holistic exercise experience, and not just on weight loss or toning. We want to make sure you’re not only strong and lean, but also healthy and flexible. Moving around throughout your day shouldn’t feel like a chore.

To help, we’re sharing a several quadriceps stretches to try that will help increase your range of motion and loosen up any stiffness you may have. These are especially great for runners, but helpful for anyone! These stretches may help loosen tight hip-flexors as well.

Check out the video demonstration below.

If you want a handy PDF of these stretches then click here.

Call us Today 901-466-6242 to schedule free consult (value $87) or opt in here.

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