metagenics

January 30, 2017

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

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

image from: https://draxe.com/ashwagandha-proven-to-heal-thyroid-and-adrenals/

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

Studies have shown its ability to help:

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

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

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

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

Interested in our Massage or Body Wraps? Click here.

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


October 28, 2016

Over the years, many of our clients have asked myself and my staff here at Energy Fitness Personal Training Studio here in Memphis, questions about supplements and nutrition. For those of you who don’t know me, I have 21+ years experience in the health and wellness industry. I have earned a Master’s in Exercise Science, American College of Sports Medicine Exercise Physiologist certification, First Line Therapy certification from Metagenics,Side lean 2

former Precision Nutrition coach as well as have numerous other certifications to help people and myself live optimally through fitness and nutrition. I stated all of my qualifications simply to tell you that I have invested many years and a ton of money in my trade giving me the knowledge and confidence in what I recommend. So below is my professional opinion.  The reason for this blog post is to share some valuable information that may help you obtain better health and understand the basics of why people take supplements and if you need to as well

Of course I’m a proponent for eating whole food as much as possible in it’s most natural state but there are simply times and life circumstances that lend to the convenience of shakes, bars and supplements being a better alternative than crappy food and drink or no choice at all.

The products that I like to recommend to clients I have thoroughly researched the company and ingredients. The ones that I currently have in our pro shop and some available online via my websites (I will share them below) are the ones I have researched as of October 26, 2016. I may update this blog post in the future if/when we decide to carry more. My advice to you as you read this article/post is to click the big red button at the very end and pick one or two things to change or add to your diet in the means of food or supplements each month to see if it’s working.

Supplements are just that… if you’re not getting the recommend 8-11 fresh fruits and vegetables (leaning more toward vegetables), then you are missing vital minerals and vitamins in your diet. We also all tend to have favorites we lean towards, meaning that you may be missing out on what other foods have to offer. If you’re a smoker, you may lack vitamin C. If you frequently partake in alcoholic beverages, you may need milk thistle for your liver. If you are someone who doesn’t detoxify very well, then there are supplements such as fish oil and Meta I-3-C (cruciferous veggies supplement). As you can see, depending on your lifestyle, food preferences, and many other factors (such as how you prepare your food, where you get your food, etc.) can lend to needing supplements to fill in the gaps.

A common question we get: “is it better to take a powder vitamin/supplement, or a pill?” This is a loaded question as again, many factors are involved as to what the rest of your diet looks like. In general, remember it depends on the company and the quality of their products as to if you’re really getting the true benefits of what is in the pill or the bottle. For flexibility and optimal use, as well as avoiding taste fatigue and boredom, consider your individual preference when choosing your supplement form, in any of the following:  capsules, soft gels, tablets, liquids, chewables, powders, and bars.

Is that a political answer or what? We just avoided answering the question. A powder is great if you’re trying to get in veggies and a substantial amount with bypassing your digestion stage and taste buds. That said, a meal-replacement with protein and greens may be helpful for you, or maybe just a greens powder supplement easily mixed with water would be beneficial as well. Don’t like to drink something with greens in it? Then maybe the Meta I-3-C from Metagenics will give you the option to avoid eating a shit ton of cruciferous veggies to obtain the same benefit.

Many people need a fish oil with a DHA, but don’t understand why. There’s no way I, personally, could take in and digest enough salmon to get the amount of benefit (omega-3–good fat/anti-inflammatory properties), that a fish oil supplement brings me to help me detox, while also keeping within my calorie range. I could go on for days on this subject, but we’re trying to keep the blog post short. Just take a fish oil with DHA and trust me. Your phase angle will appreciate it.

I also take B vitamins because I don’t eat red meat or chicken. Look at your diet closely and see what you may need to consider adding to help you have optimal health. Below you will find a few links to questionnaires, as well as a few questions to help you determine where you may need to start.

And before I share what my favorite vendors are, just know that I have yet to find one company that offers all the products that me or my clients need.

Energy Fitness favorites
(click on the underlined links to go to our websites):

Metagenics: Unlocking the secrets of Genetic Potential through Nutrition®   efitness.metagenics.com (practitionermetagenics-647x312 code: efitness — 20% off first order, 10% off recurring orders, and free shipping on orders over $49)
* Nutraceuticals designed to enhance genetic expression and improve health for 30+ years.
* 300+ products.. anything from daily vitamins, protein shakes, and bars, to diabetic supplements, anti-inflammatory, medical foods, detox formulas, and more!

Why we love Metagenics: This is my favorite because I have a rep in town who comes to see me to update me on latest products and clinical research of why the products work. They have annual and dinner meetings in which they share their clinical research, and if you know me, you know I love the science! Don’t just tell me to take something… I want to know why and what it does. They also do webinars and webcasts with different physicians and highly skilled practitioners which is helpful to stay abreast and inform our clients.  

25-one-tub-large-chocolate_1Vega:  Live your best life with clean, plant-based nutrition   — free shipping on orders $100+
* Meal-replacements, sports nutrition, bars, energy powders with stevia (not artificial sweeteners), pre- and post-workout formulas
Why we love Vega:  Gluten-free, dairy-free, no sugar added (stevia only, which is plant-based). Their formulas make sense to me and are very specific with their herbs and ingredients for improving health. It seems to be a very sustainable company. And they taste good!  fyi…http://www.reviews.com/protein-powder/

NOW Sports:  Live Happy, Live Healthy, Live Now® — available onsite, find retailers onlineNOW_Logo_4C_Tagline_o
* Hundreds of products anything from the basic vitamin, amino acids, and protein shakes to essential oils, progesterone cream, healthy cooking oils, baking mixes and even a single serving blender!
Why we love Now: I’ve heard other professionals in my field state that they’re pharmaceutical-grade, the variety of products, online education for vendors for several of their products, helpful staff, and they’ve been around for 48 years. 

videowallpaper_aijacatalystAdvocare: We Build Champions® 
Nutritional, weight-management and sports performance products
Why we like Advocare: I must admit, I don’t like ALL of their products because they contain artificial sweeteners, but they have a few that I really do like, such as their BCAA (branched-chain amino acids) called Catalyst. They also have a few good post-recovery supplements. A product that my clients like for caffeine is called Spark, a popular seller, that does have artificial sweetener–not my favorite–but better than sodas, or other popular, sugary energy drinks.

Here are a few questions below, and the links to the questionnaires and recommendations you will find by clicking the big red button below. These will help you determine what you may need or consider adding to your supplement regimen. As you get your results from the following, think to yourself is it worth really making changes? Follow up question to this, are you being proactive and making the changes before there is glaring sickness and disease, or are you going to be reactive and wait to start having ailments and issues before you freaking get on board and make changes? Again, my advice to you is to pick one or two things to change or add to your diet in the means of food or supplements each month to see if it’s working.

big-red-buttonClick above for the How Toxic Are You?
Identi-T Stress questionnaires and supplement suggestions.

Not a client?  FREE Consult click here (value $87) or give us a call 901-466-6242.

Energy Fitness, 552 South Main, Memphis, TN
Tonya Tittle, M.S., ACSM, FLT Metagenics
Owner/Dir. of Training

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

Interested in our Massage or Body Wraps? Click here.


December 17, 2015

As a personal trainer in Memphis, TN our clients at Energy Fitness often times tell us of their struggle to get enough sleep or their desire to get more quality sleep.  In this blog post we share with you tips & tricks.. some you know and some you may have never thought of before to get your sleep on.  Remember sleep is essential in restoring health & vitality to your mind & body.  Studies show that people who sleep 7-9 hours each night live longer, healthier lives than those who sleep fewer hours.  As you may well know lack of sleep may make you grouchy, hungrier, lose concentration & ability to focus, & initiate the stress response which can raise your cortisol (stress hormone) levels. If you don’t get a handle on stress and if weight loss is your goal, your body will work against you.

sleep problem image with clock  Do you feel like this?  Try tips and tricks below to say goodbye to this type of night.

Example of a hormonally balanced day

Between 6 and 8 a.m.

  • Wake up without a loud alarm clock (try a vibrating wrist watch like the hearing impaired use–works for me)
  • Open blinds/curtains immediately to set your inner clock to “awake”
  • Take green-food drink or eat green veggies with breakfast (unless you are going to work out, in which case, have some amino acids powder mixed with water).
  • Try to get 15 minutes of natural sunshine
  • Eat a breakfast within 30-60 minutes of rising that contains protein, fats and unprocessed carbohydrates (only have carbs if you have earned them by working out). You must break the fast so your adrenal glands don’t send messages to your body to eat your muscles for fuel. It’s easier to build a breakfast than biceps!
  • Enjoy organic coffee with coconut oil (if you can’t give up the caffeine)
  • Take a multi-vitamin, vitamin D3 & DHA fish oil with meal or snack containing fat as they are fat soluble supplements (decreases inflammation, increases fat burning, energy, and metabolism)
  • Listen to motivational material, music; or whatever you enjoy listening to on the way to work to reduce the stress of driving or commuting
  • Breathe deeply

9 a.m.

  • Minimize harsh fluorescent lighting
  • Consider earplugs or headphones if noisy or open office environment
  • Drink water or green tea (contains antioxidants & great for the liver) several times throughout day

Between 11 a.m. and 1 p.m.

  • Eat lunch with protein, healthy fats, and unprocessed carbs such as veggies or sweet potato (if earned the sweet potato post exercise)

3 p.m. to after work

  • Snack with protein, healthy fats and good carbs
  • Work out if you haven’t done so already
  • Post workout shake or snack with protein and good carbs within 45 min.

7 p.m.

  • Healthy dinner, but limit fats post workout

8 p.m.

  • Dim the lights until bedtime
  • If you watch TV or movies, remember that your selections will affect your hormones, so choose accordingly. Try using amber colored glasses to avoid the blue light emitted by electronics. (FYI..if you have a T.V. in your bedroom remember even when your T.V. is turned off, if it’s still plugged in it still omits an electronic frequency.  When I go to a hotel and there is not a cabinet to close the T.V. in I cover it with a towel or unplug for the evening.)
  • If you insist on working on your electronic devices wear the amber colored glasses but install the free software flux that automatically adjusts the color of your computer screen based on sunset.
  • If you enjoy alcohol, have it by 9 p.m. Any later and it could interfere with your sleep.  Post dinner is best, if you have any at all.
  • Remember, only 4 glasses per week for women; 7 for men.
  • Shut off visual electronics by 10 p.m. or you will be to stimulated for sleep.
  • Have a hot shower or bath to improve your sleep (your body starts cooling down 2 hours post so sleepiness & relaxation response may occur)
  • Enjoy some cuddling, kissing, caressing, or sex.
  • Get to work 20 minutes earlier if you want to use this time to visualize success or meditate.

11 p.m.

  • Sleep by 11 in total darkness (unless you get up at 5 and in that case bedtime will be much earlier)
  • Avoid white light in middle of night – red night lights are best as they don’t disturb your sleep pattern

Still having trouble getting the zzzz’s or waking up in the night?  

  • Practice a relaxation technique-like soft belly breathing (usually best performed on your back
  • Keep the temperature in your bedroom at a comfortable level: extremes can disrupt your sleep
  • Minimize distractions, such as noise clocks, bright lights, and uncomfortable clothing or bedding
    How old is your mattress?
  • No daytime naps
  • Use the bed for sex and sleep only
  • Be mindful of what you eat a few hours before or just before bedtime.  Garlic and onions or heavy meat products for some people interfere sleep.
  • Avoid caffeine (tea, cola, chocolate, and coffee) and cigarette smoking 4-6 hours before bedtime.
  • taken near bedtime supplementation of the minerals magnesium and zinc taken together has been proven to improve sleep
  • Here are two links to products from Metagenics, visit here:  Mag Glycinate (highly absorbable magnesium) price varies but around $25+tax (30 day supply) and Zinc (highly absorbable) prices vary but around $14+tax  for 30-60 day supply. Free shipping  on all orders and 20% off first orders, 10% off recurring orders.

    Some of you like herbal formulas for sleep and may need an extra boost after a highly stressful day or event to help get you to sleep without taking something that will leave you groggy or will be addictive.  In that case MyoCalm P.M. is a formula that has magnesium along with a synergistic blend of other bioavailable minerals.  Visit here: MyoCalm P.M. (nighttime muscle relaxation formula) prices vary but around $14+tax for about a month supply.

Liked all this info?  We are full of so much more to help you age healthfully and increase vitality.  Not a client?  Give us a call at 901-466-6242 for a FREE Consult ($87 value) or click here to register for consult online.

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

Interested in our Massage or Body Wraps? Click here.

Tonya Tittle, Energy Fitness, 552 South Main, Memphis, TN 38103 —-Downtown Memphis


May 20, 2015

Do you know that taken near bedtime supplementation of the minerals magnesium and zinc taken together has been proven to improve sleep?  Remember that depending on how “low” your tank is for certain vitamins or minerals if can take about 2 weeks for your tank to become filled or you start feeling the effects or benefits of supplements.

sleep problem image with clock You don’t have to settle for “not sleeping’ well!

This short blog post will tell you about some benefits of magnesium and zinc, where to get, and some small changes you can make to your bedtime ritual to increase your snooze quantity and quality.

Magnesium is known for the following:

  • Supports muscle relaxation and nervous system health.
  • May help to prevent nocturnal leg muscle cramps. (great for people with restless leg syndrome)
  • Unlike other formulations, magnesium bis-glycinate is absorbed via a mechanism similar to that used by amino acids; it is not dependent on stomach acid for absorption.

Zinc is especially important for immune support and tissue synthesis. In addition, zinc is a component of numerous enzymes in the body related to energy metabolism, bone mineralization, and protein synthesis—and plays a role in male reproductive health.

  • Promotes healthy immune function.
  • Supports white blood cell and natural cell killer cell production.
  • Supports enzymatic activity associated with energy metabolism and tissue synthesis.
  • Designed for enhanced zinc absorption utilizing proprietary, patented amino acids.

Many of you know how much Energy Fitness loves Metagenics and how their products are supported by research and tested for quality.  I take several supplements they offer to increase sports performance, decrease body fat, and for my overall immune health.

Here are two links to products from Metagenics, visit here:  Mag Glycinate (highly absorbable magnesium) $25.75+tax (30 day supply) and Zinc (highly absorbable) $12.95+tax  for 30-60 day supply. Free shipping  on all orders and 20% off first orders, 10% off recurring orders.

Some of you like herbal formulas for sleep and may need an extra boost after a highly stressful day or event to help get you to sleep without taking something that will leave you groggy or will be addictive.  In that case MyoCalm P.M. is a formula that has magnesium along with a synergistic blend of other bioavailable minerals.  Visit here: MyoCalm P.M. (nighttime muscle relaxation formula) $14.25+tax for about a month supply.

metagenics mag glycinatemetagenics zinc metagenics myocalm pm
So here is where you can use nutrition to better your health by consuming the Top 10 Magnesium Rich Foods.

  • #1 Spinach 1 c: 157 mg (40% DV)
  • #2 Chard 1 c: 154 mg (38% DV)
  • #3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
  • #4 Yogurt or Kefir 1 c: 50 mg (13% DV)
  • #5 Almonds 1 oz: 80 mg (20% DV)
  • #6 Black Beans ½ c: 60 mg (15% DV)
  • #7 Avocado 1 medium: 58 mg (15% DV)
  • #8 Figs ½ c: 50 mg (13% DV)

The top 10 Zinc Rich foods are not in my opinion as tasty as the magnesium rich foods but to each their own: Oysters, liver, lamb, and cheese are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke. Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.

Now here are some helpful tips and tricks that may help you get more restful sleep and keep your hormones in balance.  Many of you already know that going to bed at the same time each night and having a routine to wind down is important to inducing a relaxing response for improved sleep.

Do you know that looking at electronics 2 hours before bedtime causes your brain to be stimulated and release dopamine (the feel good chemical)?  Blue light in electronics is stimulating and can be blocked if you feel silly enough to wear amber colored glasses while using.  Strength training within 2 hours of bedtime can help induce relaxing mode but not cardio exercise.  Having the lights low is helpful. Avoiding caffeine 5-6 hours before bed as well as stopping consumption of food 2 hours before bed may improve sleep. If you get up in the middle of the night avoid turning on the light as this white light can stimulate the wakening cycle; however red light does not affect this so consider changing your night lights and clocks to red. A warm bath 2 hours before bedtime may be helpful for improving sleep as the body will start cool down mode.

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