memphis personal trainers

July 29, 2021
blood-tonya-3.jpg

What if you could do something good for health and save lives at the same time? Count me in as I like being effective with my time and resources. Every day, about 44,000 units of blood are used to save lives across the United States. This blood is vital for cancer patients, organ transplant recipients, and victims of accidents. Although 38 percent of the U.S. population is eligible to donate blood, less than 10 percent does so each year. Studies reveal many possible benefits of regular blood donation.

Not sure how YOU like to give back. Personally, I only have so much energy to go around for workouts 6 days a week, healthy nutrition and numerous self-care habits, be involved in my kids life and tote them to different life enriching activities and doctors appointments, household activities, be a good spouse and run a business. I am so appreciative of the many people that volunteer their time and efforts for different organizations, it is a gift of service. This said, I would rather give blood than spend more of my energies volunteering and it makes me feel good that I might be saving 3 lives. Donating blood, especially on a regular basis, can be similar to volunteer work. You give of your time (and your literal blood) to help strangers in need.

An average adult has between 9 and 12 pints of blood in their bodyThe volume in a person’s body will vary according to their size and other factors, but the average quantities are as follows: An average-sized woman has about 9 pints. An average-sized man has about 12 pints.

How much do the blood donor
centers draw
from you? 

1 Pint


Enjoy these benefits from giving blood:

  • Prior to the blood draw it’s like getting a mini-physical in which someone will check your pulse, blood pressure, body temperature, hemoglobin (iron count) and more. You might even find out your iron levels are too low and you need a supplement. I don’t eat meat and I was anemic during pregnancies so I always take an iron supplement.
  • Giving blood can reduce harmful iron stores – most people don’t even know they have Hemochromatosis which is a disease that causes iron overload. This can develop early in life or at age 40 or 50.  Too much iron can be damaging to blood vessels, and a regular decrease of iron-rich blood and subsequent replenishment due to blood donation can lead to a more beneficial lower iron level. I know 2 clients that routinely have to give blood aka: blood letting.
  • Phlebotomy (the process of drawing blood) was found to be an iron-reduction method that is associated with lower cancer risk and mortality.
  • Donating blood can help your liver stay healthy
  • Giving blood can be good for your mental state as it takes you out of the ME..ME..ME mindset and helps you focus on what you can do to help others. Volunteering has positive effects on happiness.
  • Find out what your blood type is so can try one of my favorite types of diet. The Blood Type Diet is very intuitive and can make a lot of sense or radically change some of your nutrition habits to help you lose weight, have more energy, sleep better or have less digestive issues.

So maybe you are one of those peeps that need to be motivated by fear or the away from something bad to take action.

Here’s What You Want to Avoid!

According to the American Journal of Epidemiology, 88% of blood donors are less likely to suffer a heart attack. With heart attacks to hold the record for most deaths in the US why not try and edge that one down on your list. Numbers aren’t out yet on if Coronavirus is going to be atop of this list at least for 2020. What we do know is that 80% of corona cases don’t become serious, it’s the underlying health causes that add a compound ill health risk and effect.

If you don’t give blood then you may not be giving your body that extra help with blood flow, giving it a lower viscosity (resistance) and thus making it less damaging to blood vessels.

Did you know that men tend to store more iron in their body than women?

 

 

 

 

 

 

 

 

 

 

 

On a lighter note, I remember my mother giving blood often when I was a kid. She said they loved seeing her and she felt appreciated for giving. If we don’t hear others encouraging us to give blood then most people simply won’t do it or think that someone else will. Consider this post a means of highly encouraging you to make an appointment to give blood. Side note…I was motivated by the Taco Tuesday T-Shirt email. They give gift cards too sometimes and you get points for every donation you give. 800 points each time which you can redeem for prizes or gift cards. Different collectors have different age requirements. South Carolina minimum is age 16 and the upper age limit in some countries is age 65.

The average adult has approximately 10 pints, or 8% of body weight, and it takes a number of weeks to replenish those stores (this is why donors must wait 8 weeks between donations).

Tips  & prior to giving! 

  • hydrate with water and or electrolytes (I pop a nunn electrolyte tab in some water)
  • Fuel up before you go & afterwards! Yesterday there was a woman that said she didn’t eat before giving and they pulled out a cold pack for her neck/chest, plugged in a fan and gave her sodium laced crackers and a sugary drink. With my diet, there’s no way I’m gonna eat crappy processed peanut butter crackers and a soda. Although last time I was served some veggie straws (gluten and dairy free…wohoo!). I usually time it to eat a salted brown rice cake with sunflower nut or cashew nut butter an hour before giving and then have an Aloha protein bar afterwards and water.
  • do your exercise several hours prior to donating
  • bring a jacket or long pants. they may or may not have warm blankets for you.
  • you might feel tired for 2 days post donation.
  • no strenuous activity immediately following – take it easy for 2 days (I lifted and ran on day 2 but easier effort)
  • you might feel lightheaded the day of and for up to 48 hours

I’ll leave you with this a a few pics from yesterday @thebloodconnection in Greenville, SC.

What’s not pictured is the yelp I let out when I get stuck with needles. I mean who loves them right, unless your a junkie and at that point you have bigger problems.

Bloodletting is one of the humanity’s oldest medical practices, dating back thousands of years and linked to many ancient cultures, including the Mayans, Aztecs, Egyptians and Mesopotamians. The typical purpose was to cure a person suffering from some kind of infirmity (leprosy, plague, pneumonia, stroke, inflammation, herpes, acne – pretty much anything). The patient was pierced or cut and then drained of several ounces of blood until they fainted.”  ~Medtech.edu~

I didn’t know until my son (age 15) pointed out that the bag that your blood goes in is slowing swinging back and forth during the process. Cool, it keeps it from clotting. They keep it out of sight, thank goodness as I always look away when they stick me.

 

 

 

 

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


June 19, 2021

Over the years I have used lots of different kitchen appliances to varying degrees of success. For those that don’t know me well, I only cook for fuel and to feed the family. I have been known many times to have a smoking kitchen and a burnt pan. Gas stovetop is so much easier for me than electric. Cooking is not my gift as well as I’m not a fan of the kitchen. That said, anything that makes the food cook faster, tastes better I’m all ears and you may too unless you are a fan of slaving away in the kitchen and all the clean up that follows.

When people starting asking me about my thoughts of the air fryer, I didn’t have experience with it yet. After hearing my mother-in-law rave about how quick and good salmon tastes in the air fryer, my husband bought one. We have had one for about a year now and it has earned it’s place on the kitchen counter as a permanent fixture.

Think about all the veggies you either enjoy or force yourself to eat to feel or look better. The air fryer “theme” is that you can cook with less fat due the the convention method.

 

 

 

 

 

 

A few of my favorites items I often cook:

Brussels sprouts, salmon, kale, veggie burgers (from frozen), salmon burgers (from costco-frozen), tofu, scallops, cabbage, onions, mushrooms, cookies (gluten and dairy free), sweet potato fries (fresh and frozen tots), warming up left overs.

How much are they? The Air Fryers cost between $70 and $130 depending on model and place. Often having the right tools in place can help you achieve success, especially in the area of nutrition.

Go for it and see what amazing recipes and foods you can come up with to help you reach optimal health and weight. Find me on social media and tag me if you have a keeper.

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


November 12, 2020

Having been around fitness facilities for over 30 years music is often in the background. Trends have changed where in bigger gyms or Y’s you see lots of clients listening to their own music of choice. No longer is a big box gym known as a place to be social if the majority of people have ear phones or ear buds in and cranked up. Especially in the year 2020 known as a shift in social behavior with social distancing and limited capacity at many facilities. Online fitness classes having people geared up to workout right from their homes or as they travel to onsite hotel gyms is another way you might see people wearing ear buds or headphones. Just protect your hearing and keep that volume lower! We all know by know that the grocery stores tend to play music to make you buy more based on mood and feelings you have when hearing the songs if you pay attention to them.

Remember aerobics and step group classes being all the rage starting in the 80s? Did you know that the music selection or list was typically a certain beats per minute depending on the level of intensity the instructor was teaching the class. Then we moved onto music apps where you can get beast mode or meditation beats per minute giving you a list of songs or creating choices in these ranges. You can type in healing music for different areas of the body on YouTube and there are lots of choices now.

Let’s talk music for healing in terms of frequencies or hertz

Whether you’re relatively new to soothing sounds or are a seasoned listener, the term ‘Solfeggio frequencies’ might be entirely new to you. Solfeggio frequencies refer to specific tones of sound that help with and promote various aspects of body and mind health. These frequencies are reputed to date back to ancient history and said to be the fundamental sounds used in both Western Christianity and Eastern Indian religions, chanted by the Gregorian Monks and in ancient Indian Sanskrit chants. In college I had a Gregorian Chants Cd and Enigma which I found zen and still I enjoy this type of chill music when I feel I need it.

Research has been done showing the Gregorian and Sanskrit chants had the most positive, even healing, effects by increasing UV light absorption between 5 to 9 percent. The classical music increased UV absorption by small amounts. And rock music decreased UV light absorption, harming the DNA.

Music that is tuned to the 440 hertz which makes you tired, oppressed and other negative symptoms versus 432 hertz is considered “cerebral” music that aids in the listener’s cognitive development. There is a whole conspiracy theory on 440 hz vs 432 just google it or ask a true music professional. Over and over again 432 seems to be the one for being present and connected to the earth and full of calming the mind.

There are numerous YouTube videos for specific healing goals if you just type in hertz or frequency for your desired result.

Here’s a few I found quickly in the 432 hz range:

Enigma- Temple of Love • Phil Collins – In the Air Tonight • Coldplay – Viva la Vida •  Adele – Someone Like You • George Davidson – Spring Waltz • Kief Brown – Move Around • Alanis Morrissette – Thank You • Metallica – Nothing Else Matters

There’s even 9 hour playlists for sleeping found on YouTube • Here’s the playlist (67 popular songs) although the first song Storm I skipped past as it didn’t seem relaxing or in that hertz level. Here’s a rap 432 hz playlist.

Quick note on sleeping, remember that Lebron James gets minimum of eight hours then naps another 2 hours.

Where do you need healing? Try 30 minutes to 1 hour or longer depending on goal. Music can be calming to animals as well.

174 Hz (not a Solfeggio Frequency)  Promote lucid dreaming, deep sleep and promotes a natural anesthetic effect

396 Hz Solfeggio Frequency (binaural beat) anxiety release, positive thinking

  • the vibrations cleans the feeling of guilt which often represents one of the basic obstacles to realization
  • also used for awakening and turning grief into joy – happiness meditation
  • liberates from subconscious negative beliefs and thoughts and releases fear
  • balances Root Chakra

417 Hz Solfeggio Frequency

• Removes Negative Energy from the body.
• Removes Negative Energy from the home and office.
• Removes Negative Thoughts and behavior patterns.
• Undo situations with Negative outcome.
• Facilitates change in you and others.
• To Come out of trauma.
• Is used for balancing Sacral Chakra

432 Earth Vibration (not on the Solfeggio scale but great to know & a binaural beat) – blissful sleep, power nap, MEMORY ENHANCER 

528 Hz Solfeggio Frequency (binaural beat) super brain power, promote DNA repair and increased life energy

  • tinnitus relief (ringing in the ears)
  • affects the endocrine system
  • known as the Love Frequency, Miracle Tone, Frequency of Transformation
  • Promotes reducing stress hormone cortisol in our body
  • It brings transformation and miracles into your life
  • Heals chakras which is followed by its beneficial effects of increased amount of energy
  • It also helps in balancing and tuning Solar Plexus Chakra which helps in more Self Confidence and Self Esteem
  • Used for balancing Solar Plexus Chakra

639 Hz Solfeggio Frequency

  • Enables creation of harmonious interpersonal relationships
  • This tone can be used for dealing with relationships problems – those in family, between partners, friends
  • Talking about cellular processes, 639 Hz frequency can be used to encourage the cell to communicate with its environment
  • Enhances communication, understanding, tolerance and love
  • Used for balancing Heart Chakra

741 Hz Solfeggio Frequency (binaural beat)  Zen focus, creativity boost

  • Removes Toxins and detoxifies the cells and organs.
  • Cleans the body and home, workspace from harmful electromagnetic radiations.
  • Purifies mind and body.
  • Promotes expression and solutions.
  • Used for balancing Throat Chakra

852 Hz Solfeggio Frequency – deep meditation (binaural beat) 

  • Helps to return to spiritual order
  •  Awakens intuition
  • Awakens inner strength
  • Raises cell energy
  • Used for balancing Third Eye Chakra

963 Hz Solfeggio Frequency

  • It awakens any system to its original, perfect state.
  • When it is applied to a cell, it enables a kind of “cellular enlightenment” and transformation of the cell to a higher level.
  • Helps us return to Oneness -to our very source. If you feel disconnected with rest of the world, this frequency can help.
  • Used for balancing Crown Chakra

HOW CAN YOU USE THIS INFORMATION?

Think about times when certain music annoys you versus when you are feeling the vibe. There really is something to it.

Have you received a massage and the only music played every time is on the 432 hertz and the therapist didn’t do any energetic massage strokes to wake you up towards the end of the massage. Ask the therapist next time if they can play music for the mood in which you wish to be. Kind of like setting an intention! Need more energy maybe ask for 963 hz music or do your own research at home and see what you like when you are in different moods. Pharrell’s song Happy is 963 hz, Life House – Just You and Me and Eminem – Not Afraid(not censored).

All the others at the 963 hz frequency are mostly metaphysical vibes, god healing frequency and spa/cosmos type music which may be what you need. Be mindful that we operate on a natural body cycle known as circadian rhythm and can change when you introduce alcohol, unhealthy foods and stress you throw off your rhythm.

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) with Tonya so we can access the quality of your body’s 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.

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

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, more certifications, qualifications and awards listed in my bio on website.

Our covid guidelines are that 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

 

 


April 4, 2020

With more people working from home during this Covid crisis many of us are finding that we are in or around the kitchen a lot more. That can result in many more opportunities to decide to put something in your mouth regardless of if you are hungry or not. Check out a video I did in my own kitchen 4 years ago as the same principles and advice still applies today. It’s the small changes both in your environment and your mind that add up to big results for behavior change.

What can you do in your own kitchen, pantry, office, purse, briefcase or work area to increase your chances of nutritional success and properly fueling a great functioning body for optimal performance?

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 PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT
901-466-6242

Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (onsite value $100, online $40)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2 workouts is $40-$60 depending on if you need links to video demos. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-35 minutes 1-3 clients per session
+Small virtual packages of 4 to 5 sessions (1 assessment and 4 sessions)

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). 


November 8, 2019

Cinnamon is a common spice and it has lots of healthy benefits. Often our clients at Energy Fitness personal training and nutrition coaching studio located downtown Memphis ask for tips and tricks for losing weight. Aside from healthy eating, portion sizes, meal timing and exercise and other nuances we love to push healthy spices and whole food.

This article explains the differences between Ceylon and Cassia cinnamon. These are two types of cinnamon and both of them are healthy, but one contains a toxin that is harmful if you eat too much of it. Cinnamon has different amounts of a compound called coumarin, which may be harmful to your liver in large doses. The tolerable daily intake of coumarin is 0.1 mg per kg of body weight. Consuming much more than that may cause liver toxicity and cancer. Based on the tolerable daily intake, it is not recommended to consume more than 0.5–2 grams of Cassia cinnamon each day. However, you can eat up to 5 grams (1 teaspoon) of Ceylon cinnamon per day. For your reference 1 level teaspoon is 5 grams. Cassia cinnamon for the same dosage has 225 times more coumarin than Ceylon cinnamon. In rodents, coumarin is known to cause kidney, liver and lung damage. It may even cause cancer. In humans, there are isolated incidents of similar effects. Exceeding the upper limit for coumarin is easily possible if you are consuming a lot of cassia cinnamon. In many cases, just 1-2 teaspoons could bring someone over the daily limit (possible if someone is adding this to a protein shake twice daily or fruit smoothies). I limit my dose to 1/4 to 1/2 teaspoon daily with my shake(s) depending on my workout regimen.

Benefits of Cinnamon:

  • antioxidant-rich (antioxidants are like the rust scrubbers in your cells reducing the free radicals that cause damage and cause rapid aging or sickness)
  • benefits blood sugar control, which is important for people with diabetes
  • may reduce blood sugar spikes, increase insulin sensitivity and improve metabolic markers associated with insulin resistance
  • several of cinnamon’s bio-active compounds appear to block a protein called tau from accumulating in the brain. This is important, as tau buildup is a characteristic of Alzheimer’s disease
  • Ceylon has far less potential to cause harm when consumed regularly
  • Cinnamon can be used to reduce the glycemic index of a meal up to 29% according to Tim Ferriss and his book the 4 Hour body.

Cassia Cinnamon tends to be a dark brown-red color with thicker sticks and a rougher texture than Ceylon cinnamon and is considered lower quality. It is very cheap and is the type most commonly consumed around the world. Almost all cinnamon found in supermarkets is the cassia variety. It typically comes from Eastern & Southern Asia. Cassia has long been used in cooking and in traditional Chinese medicine. Roughly 95% of its oil is cinnamaldehyde, which gives cassia a very strong, spicy flavor.

Ceylon, or “true cinnamon,” is a product from Sri Lanka and southern parts of India. Ceylon is tan-brown in color and contains many tight sticks with soft layers. These features provide a highly desirable quality and texture. This type of cinnamon is less common and has long been prized as a cooking spice. It is quite expensive compared to the more common cassia variety. It has a delicate and mildly sweet flavor suitable for desserts.

Bottom line: If you regularly eat a lot of cinnamon or take a supplement that contains it, then it should be Ceylon and not cassia. At the end of the day, Ceylon cinnamon is better quality and much safer. Go through a lot? After the research for this blog post I am making the switch to Ceylon cinnamon and purchased a pound online.

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., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

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, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


July 4, 2019

Energy Fitness personal training studio in Memphis is more than just a training and nutrition coaching studio. We are about helping clients feel and look their best. We asked our Massage Therapist Mae Jensen, LMT to do this post on facial rolling and massage so you can be in the know and put your best face forward. These little inexpensive tools can be a great addition to your body and skincare routine. In early May if you live in the Memphis area you are very aware of the Tennessee snow (cottonwood) in the air and undoubtedly feel or have felt the toll it takes on your sinuses.

Let’s take a minute to talk about facial massage and our lymphatic system

The lymph system is kind of like the trash collector of our body, gathering up toxins and taking them to removal sites, our kidneys/liver and urinary system. Unlike our cardiovascular system there aren’t any valves or pumps to move things along so sometimes things stay stagnant. Did you know that weight lifting naturally helps to stimulate the lymphatic system? Massage offers benefits by using light pressure and rolling motions thus helping flush out the pipes and get rid of the symptoms of a backed up lymph system such as:

  • fluid retention

  • puffy/red eyes

  • breakouts

Here are two tools that you might want in your facial care toolbox! Left is Jade roller. Right is Rose Quartz Acupoint Tool Set. (click on images to see on Amazon)

So how do we start?

1. Apply an oil or lotion to you face to help reduce friction, you can use an SPF lotion in the morning and a nice collagen or vitamin E oil in the evenings to help protect from sun damage and wrinkles.
2. Using your fingers or a Jade roller start at your inner cheeks, by your nose and stroke towards your ears. Most skin care professionals suggest doing each motion 10 times or for one minute
3. Move on to the forehead next, starting at your eyebrows and moving upwards to your hairline then sweep outwards at the top, repeating 10 times or for 1 minute. (I like to additionally roll the eyebrows because all those moments furrowing at the kids to do chores seem to tighten this muscle creating deeper forehead lines. Tonya) 
4. Next starting at the center of your chin move outwards and up along the jaw to help naturally lift the skin, repeating 10 times or for 1 minute. (I like to additionally roll the jaw muscle to alleviate any TMJ tension, Tonya)
5. Once you’ve finished the face its time to move all the drainage to your main lymph nodes. Locate the jawline, at the end of the jawbone use gentle downward strokes moving to the mid collarbones, taking care not to massage your carotid artery.
6. Finish off by gentling tapping all over your face, like you’re playing a piano to stimulate you skin and wake up the lymph system.Image result for facial rolling map

Take this time to really connect and thank your body for the protection it offers us.

Don’t forget we offer an amazing facial upgrade to any of our massage services with Mae using the all natural products from the M’lis skin care line.

The M’Lis face wash wakes your skin with natural caffeine from green tea, followed by an invigorating exfoliation with apricot seeds, we then tone and tighten with natural collagen and clay mask. Lastly we give your skin a deep moisture treatment using Apple stem cells and a cool jade stone roller to seal and protect your pores. Be on the lookout for some amazing new skin care products coming this summer. We’re all about natural products!

How do I find out more info on this and other services? Click Here 

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?


INTERESTED IN THE SERVICES AT ENERGY FITNESS? 552 S. MAIN, MEMPHIS, TN

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, Intuitive Healing, Astrological/Birth Charts & Sound Healing Therapy). We also have all natural spray tanning, facials & KT taping. 

 


September 16, 2018

If we can use mantras for our personal well-being and for sticking to our nutrition plan, then we can most certainly use them for staying on track with our fitness as well.

If you missed the other posts I wrote about personal mantras and food mantras, go check those out, too!

Food Mantras

Personal Mantras

Using mantras helps us to create new behaviors automatically. It helps us to not have to think about working out, it’s just what we would do (like taking a shower).

Watch the video above to get some examples I personally use to create my healthy lifestyle. It’s something ANYONE can do.

Here are some additional tips:  try to squeeze in some type of exercise throughout your daily routine. Skip the elevator and take the stairs up to your office. When you go to the grocery store, park far away from the entrance to get in some extra steps. When you’re sitting in traffic, think about pressing your lower back into the seat and engage your abs. Every little bit helps!

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


September 2, 2018

Have you ever had this happen? You’re doing all the right things–eating right, exercising, changing your mindset–and someone you care about says something negative about your transformation?

It happens a lot more often than you’d think. We call them saboteurs, or “crabs in the bucket.” So how do you handle it? Check out the video below to get my tips on how to handle these people. OR, if you are a “crab,” how can you change that?

Most importantly, know that you are not alone and that you can overcome these negative comments.

Keep your eyes on your own paper and forge ahead. You’ve got this!

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


August 19, 2018

What if you could shrink your belly with the addition of the tasteless amino acid called L-Glutamine?

As the owner of Energy Fitness, a boutique personal training, nutrition coaching and healing arts services studio in Memphis for over 16 years I’ve been asked countless times, “what’s the easiest and fastest way to lose belly fat or lose body fat?” After I take a breath and a long sigh, I begin to ask probing questions about an individuals nutrition and exercise habits. My motto I recently stole from The China Study Book “Nutrition is a Scientific Disipline”.

How do I know I have these symptoms?

Well… How do you know you don’t have them? Be your own self-care detective and hire professionals when necessary. Are you at an ideal body weight and body fat for your height? Do you sleep soundly and get enough quality sleep? Do you have at least 2 normal bowel movements EVERYDAY about the consistency of a ripe banana and shaped like a sausage? How’s your skin? Do you exercise and “eat healthy” and your weight just won’t budge?

L-Glutamine may help rid your body of these symptoms:

  • excess body fat
  • leaky gut
  • irritable bowel syndrome
  • acne or eczema
  • fatigue
  • other gut-related issues

L-Glutamine is pretty top-notch when it comes to gut health and there are many benefits that have been demonstrated in various studies showing it to drastically improve gut health in as little at 10 days without any nasty side effects.

Benefits of taking L-Glutamine (in preferred powdered form)

  • repair for your stomach lining so you can get a flatter stomach
  • stop cravings
  • reduce appetite
  • reduce cravings for sugar and carbs
  • reduce cravings for alcohol


Now don’t go thinking I’m giving you a miracle supplement suggestion so you can go off the rails and eat or drink whatever you want. However, it is truly a “hero” when it comes to helping keep your gut healthy and your body slim. We carry L-Glutamine onsite for our clients, but realize not everyone reading this blog post can stop by, so here’s our next best recommendation.

Energy Fitness loves Metagenics for their product quality.  The Glutagenics is combined with licorice root and aloe leaf so it can help restore the gut even faster. A properly functioning digestive system is critical to good health. A program such as the Metagenics 5R GI Restoration Program can support GI health through the following steps: Remove, Replace, Reinoculate, Regenerate, and Retain. Glutagenics offers powerful support for the Regenerate step of the 5R GI Restoration Program.

They also have a product I took that originally helped me called UltraGI Replenish which is a medical food and FDA approved.

When I mention the phrase “leaky gut” or talk about how many people may have little microscopic holes in their stomach I am never surprised by the horrified facial expressions or comments of disbelief or the “I don’t have that” syndrome.

Causes of Leaky Gut Syndrome:

  • Gluten
  • Potatoes
  • Food Allergies
  • Infections
  • Medications
  • Agressive Exercise
  • Pesticides
  • Plastics
  • GMO Foods

I’ve known about L-Glutamine for several years and would take it off and on but mostly for helping to give my body fuel for endurance training and long races. I knew it helped soothe my stomach during long periods of training without solid food. I started noticing that my stomach issues were less of a problem when taking the supplement so I began to do more research and now it’s part of my daily regimen. I said goodbye to leaky gut and irritable bowel syndrome which now means less bloating and now I am absorbing all the nutrients of my food and want to help others get a healthy gut.

Bottom Line:

Consider consuming L-Glutamine in powder form twice a day for 4 weeks (in the morning and just before or after dinner) with a swallow of water or in your protein shake at breakfast (1 level teaspoon = 5 grams).

After the four weeks, consider taking 1 teaspoon a day with a protein shake for breakfast or with water in the morning.  If you happen to have sugar or alcohol consumption later in the day, then you may want to consume another teaspoon of L-Glutamine immediately afterwards.

One study on L-Glutamine showed that in less than a month, the women who took L-Glutamine had lost an average of over 6 pounds and 2 dress sizes. It helped people lose an extra 500 calories a day. If you are pregnant or nursing you should not take.

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87)

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

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

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242

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