nutrition coaching greenville south carolina

September 3, 2021

Why not ditch the extra calories in traditional processed bread or crackers and opt for healthier options. Most slices of bread are about 67-92 calories each. Having switched over to gluten and dairy free for many years now I have had to find alternatives to these items. I will share some in this post that I find so that you may save calories and possibly consider switching over or maybe even offering guests alternative options.

To make this easier to digest (pun intended) I will simply list a few brands I like and how I might serve. Rarely do I ever recommend just eating even alternative versions by themselves. You will want to pair with a protein and/or veggies to keep the glycemic load down. That means keep your blood sugar from spiking as well as keeping your body more alkaline.

  • Brown Rice tortillas – my go to choice for wraps with eggs, tuna or veggies. Love some vegan cheese melted with eggs and veggies.
  • Nori sheets – raw or roasted and salted – with tuna, eggs or as snack with protein and veggies
  • Street taco size white or yellow corn tortillas – same as above or use like little pizzas and top with vegan cheese, tofu, seafood, olives, peppers and spinach.
  • Cauliflower or Mixed grain gluten and dairy free pizza crust – same as above ingredients.
  • Multigrain crackers (gluten free) available at Costco – with veggies and protein
  • Lettuce Wraps – tuna, salmon, shrimp, eggs, black bean burger patty, peppers and other veggies with hot sauce or low fat salad dressing.
  • Mary’s Gone Crackers (lot’s of flavor choices) – these are very hearty chips, usually paired with veggies and a protein.
  • Blue Diamond brand Nut Thins – pair with tuna or black bean dip
  • Whole grain Brown Rice Cakes (Lundberg Brand) They come in thin stacks or round size and are great for nut butters. They can be used with guacamole or hummus or eaten as a side plain as a sub for crackers or bread.
  • RuGarcia Lentil & Tumeric Crackers, sweet potato, or beet crackers – great by themselves or with a salad. I love to melt vegan cheese and hot sauce and pair with veggies and protein like eggs, lox or seafood.
  • Simple Mills brand Almond Flour Crackers (only if someone else buys these)
  • Organic Carrot Chips (not my favorite but will do in a pinch) dip with black bean dip from sprouts grocery store

Check out your dairy free and gluten free isles at your local grocery stores or online. Ask any gluten free or healthy eaters you know for other suggestions. I’m sure I am missing something and will think of it after posting. In the past 10 years the food industry has really made some great alternatives and responded with lower calorie & less processed options. Don’t be fooled by the latest KETO trend as if you eat higher carb foods for the rest of your meals and go high fat on Keto foods thinking you are doing great then think again. Calories add up no matter how you stack them. Be sensible and look at ingredients and overall fat, carb, fiber, sodium, sugar, protein and total calories. Be sure you can pronounce ingredients.

UPDATE ON THE PLATFORM FOR EXERCISE VIDEOS ON DEMAND FROM ENERGY FITNESS, MEAL PLANS AND NUTRITION COACHING…………..

Thursday I sent over on USB to Seattle with a whopping 120 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries.

I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.

In the meantime you can find Tonya online with Zoom 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.

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.


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.


May 13, 2021
tonya-bee-pollen-rotated.jpg

I’ve heard about bee pollen for years but never decided to add it to my already extensive health and wellness regimen. That changed last week after sitting in on the guest speaker for a Gardening Merit badge for Scouting that my boys attend. She was from Clemson University and was sure to tell us that Clemson isn’t just known for football but also for grants to educate the public and groups about pollination, commodities and why pollinators are so very important to the environment and the food chain. I could go on and on about all the interesting facts she shared with the group but alas I just want to focus on Bee Pollen Benefits and teach you the Waggle (the language of the bees).

She held up a Bottle of Bee pollen that she had gotten in my new town of Travelers Rest, about 1/2 mile from our rental house. Apparently it’s the only local shop like it around. I went in to that store to get a few gifts for some friends on my last trip to Memphis. The Carolina Honey Bee Company has an additional larger store a few paces behind the main street store. This store has all the gear if you want to do honey hives. Way cool!

On to the Bee Pollen discussion:

Bees store this pollen in their legs and when they go into the hive they empty them into a holding place. The collectors get the extra whilst the bees empty their “honey belly” in order to make the hives and thus honey. Some people might say bee vomit! Laken and I didn’t know how in the world they are able to get the pollen from their legs. We had visions of human workers somehow extracting the pollen from their little legs.

 

 

 

 

 

 

Bee Pollen benefits:

  • Protein, carbs, water and fats, vitamins, minerals, antibiotics and antioxidants. Up to 7% protein in some regions and up to 35% for other regions
  • over 250 active substances including calcium & phosphorus
  • summer is different than fall collections reaping different benefits with spring time collection containing different ammino acids.
  • Test-tube, animal and some human studies have shown that bee pollen antioxidants can reduce chronic inflammation, eliminate harmful bacteria, fight infections and combat the growth and spread of tumors. (healthline.com)
  • may help lower heart disease and the “bad” cholesterol and lipid (fat) oxidation
  • may boost liver function (Your liver is your largest filter!)
  • anti-inflammatory and swelling reduction
  • may reduce allergies and kill bacteria which can boost immune system
  • may aid wound healing and prevent infections
  • may contain anti-cancer properties
  • Ease Menopause symptoms like HOT FLASHES (ladies, go buy some today!) One study showed that women’s symptoms improved by 71%
  • Iron deficient rats absorbed 66% more iron likely linked to the vitamin C and bioflavonoids which boost iron absorption. They aren’t sure if results can be translated to humans benefit yet.
  • also helps increase absorption of calcium and phosphorus
  • it may speed up metabolism and promote longevity

Aren’t You Loving These Benefits? 

We were concerned about how it was going to taste so I just sprinkled a few into my hand as well as did both of my kids ages 15 and 11. We all liked the taste and have been eating some every day. I like to put about 1/4 to 1/2 teaspoon in my protein shakes. Other uses are in soups, salads and in my honey mustard sauce for my sweet potato tots. Thus far, my allergy eyes and spring sniffles have gone into hiding.

Try and find some at a local nutrition shop harvested in an area near your city.

On to the Waggle Dance. This is their form of communication. By performing this dance, successful foragers can share information about the direction and distance to patches of flowers yielding nectar and pollen, to water sources, or to new nest-site locations with other members of the colony

Watch the short video below to see direction and next time you have an opportunity to see some of these amazing creatures at work you will have a greater understanding and appreciation of their place in our world.

1 waggle to the left and one to the right = short distance
2 waggles to the left and 2 to the right = medium distance
3 waggles to the left and 3 to the right = long distance

I had a video of Laken leading fellow troop members while role playing the waggle but I have spared him embarrassment for this post.

Can you make your yard more bee friendly?

Do you have a water source nearby? If you put a bowl or a hanging bath be sure to put a rock for the creatures (wasps, bees) to rest on to get a drink to avoid drowning.

Can you leave a patch of wildflowers un-mowed?
Do you have shelter nearby so they can rest from the elements like sun, rain and wind?

For those of you who wish to shop online at The Carolina Honey Bee, here’s a link to their website. I already checked and did not see bee pollen online. #carolinahoneybee

My Memphis peeps, you will have to come visit me to get some.

BEE HEALTHIER!!!!!!

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.

 

 


April 30, 2021
behavior-change.jpg

The majority of us are creatures of habits. Everything from brushing your teeth, wearing your favorite jacket, taking your shoes off in the same place, a place for your keys, buying the same snacks, fruit and food, doing the same exercises over and over again, thinking negative thoughts about yourself or others.

This blog post is just a few thoughts that I have to help you and others. As I wrote this blog it just starting flowing out of me. I met my future neighbors in person last week. We have only spoken on face book. She said “You’re going to be my inspiration to me!” I must say I enjoyed this comment as with all my training and zest for helping others find their groove in health and fitness I do hear this often. A dear friend years ago told me “you’re fiercely inspirational!”.

When looking through these items below just know that there are 6 stages of behavior change. Think about where you are and how you can get where you want to be.

Stop and ponder when is the last time you shook things up a bit?

Are all of your habits serving you well?

Are you mindlessly eating or not considering that your portion size is gonna keep those pounds on and further from your goal?

What about clothes shopping. Look in your closet. Do you make it easy for yourself to get dressed without wearing out your willpower for the day? Do you have too many clothes and pretty much the same repeat purchases that you don’t wear? I recently just reduced my 11 year old son’s wardrobe to make it easier for him to pair shirts and pants or shorts. He has ADHD and I swear that too many choices were wearing on his mood. He hated putting away all the clothes when clean so they ended up shoved in a drawer and wrinkled. We couldn’t let him leave the house like a big wrinkled mess. It’s been two weeks now and we are pleased with his wardrobe choices daily and with less frustration.

Let’s turn the attention to exercise now since personal training is my main gig. Do you just mindlessly go through the motions at the gym or home program? Do you do the same exercises more than 6 weeks in a row? Do you even have a program? Chances are much higher when you have a trainer, fitness coach, fitness buddy or you write it down in a journal and track your workouts. I’m not trying to add one more thing to you if you don’t currently track your workouts. What I am saying is that sometimes you have to shake it up a bit and go outside of your comfort level to made real and lasting changes.

Here are some examples of changes that might help you with forward progress:

Ditch the solid food breakfast (save calories and time washing dishes) ——Make a shake and hold the fruit

Working from home and haven’t planned your meals for the day? —–Make the night before and put in containers so you will eliminate the grazing and skip poor food choices.

Go to bed when you feel like it——Set a new bedtime to get 7-8 hours of sleep and stick to it

Go to your closet and get rid of the “fat” clothes —-This eliminates the reason to not stick to a healthy diet and exercise program consistently.

Print out a blank calendar and mark days for exercise and be specific (run, walk, kayak, swim, hike, golf, tennis, boxing, jump rope, cycle, canoe, pilates, yoga, weights). When completed put time next to it and give yourself a smiley face, check mark or star. What ever motivates you to keep going. It’s a great visual. Aim for being active 6 days a week and don’t afraid of doing more than one type of exercise per day. Just be sure and give yourself one full day of rest. Mediate and show yourself gratitude for your body and mind being able to complete your daily and weekly workouts.

Have you have found that when you are  stressed or bored that you tend to take part in habits that you really want to change. This is the first step in being mindful also known as awareness. Being aware of what triggers you can help you to plan distractions ahead of time to change them and make them stick. Did you know that research has shown that it takes smokers an average of 7 times of quitting smoking to make it stick? Often times when smokers quit they turn to food since it’s an oral fixation, hand to mouth habit.

Get to know that thinking mind of yours and give it a good talking to or better yet ignore it and create a new story that is positive and yields positive habits.

If you tend to binge eat on chips, don’t buy them.

Need to cut back on caffeine? —- Try green tea or try Dandy Blend tea

Do you online shop when you need a quick shop of dopamine?

Whatever it is that you do to distract yourself, just know that YOU and YOU alone have the power to make the change. Your trainer or accountability coach can’t follow you around all day every day. It’s all those little successes that add up to big and happy success. Celebrate all your little victories and take steps to always improve yourself and lift up others around you.

Join and online support group where you can share your successes and get ideas from others. It can be a form of giving back and giving back makes you feel good.

 

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.

 


April 17, 2021
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Our personal training clients are always wanting to improve posture, especially runners and desk jockeys. I have done many a blog post showing different ways to stretch different parts of the body. Lately I have been intent on wanting to improve/reverse the forward rotation of my shoulders after years of running, lifting and desk work.

I decided I would try anchoring my arm whilst the rest of my body is in a twist position which aids in the stretch. I then added windshield wiper abs so I can get that dynamic stretch instead of just the holding static stretch (on lifting or core days). The first few times I did it I could feel just how tight it was and now I add a little hamstring stretch with it or force my shoulder blade (scapula) to the floor and focus on breathing. It’s so much easier now.

I do realize that sharing this stretch with you, that many of you may not be able to put both knees together while your legs are in a spinal twist. That’s a whole different issue such as possible tight glutes, spine and supporting muscles. For now you may gently hold the top knee if it doesn’t torque your spine to a point of pain. Let’s focus on the chest stretch that you may feel deep into your armpit and breathe into it.

In the pictures below, notice that I have my hand in different positions. This is important to note as you change your hand position your upper arm bone either internally or externally (medially or laterally) rotates. You will want to try both and do the one that is hardest for you to do or just do both. You will have to wiggle your lower body in place and pick just the right angle for your body to be the most effective. Try to do morning and night for optimal benefits. You really get out of something what you put into it. You can start with 60 seconds and work up to 2-3 minutes if you are serious about your posture and also reducing shoulder, neck or back pain.

One interesting benefit I noticed after doing it for a week is that when I performed my post run shoulder stand I could see my feet, especially as I lowered them straight to the floor. This means that my chest is opened up a little more. I was even able to try some knee tuck and back up again core stuff for several reps without losing my balance.

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.


April 8, 2021

So many clients go to personal trainers because they just don’t know what or how to work out kinks in their body and be able to get stronger at the same time.  I recently added these three exercises as a third day bonus for a client I customized a 2 day strength training program. They are so good and moved I don’t see clients at a Y or gym doing that I wanted to share with you and challenge you to add them to your week.

Try 2-3 sets of 15 each side for the C-bend and Leg External Rotation Leg Lift. The Rotate/Bend/Rotate, just do 3 each side. You will notice you can twist much more than originally because you are getting a great stretch.  Be sure to breath during these exercises.

You will likely be sore on the side of your body/ribcage in a good way.

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
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.