nutrition coaching memphis

October 23, 2020

Do you know someone or do you have occasional or persistent anxiety of social situations? Do you know that shy person or kid that needs just a boost of confidence. I was a shy kid which some may find hard to believe. Over 19 million Americans suffer from this type of anxiety and plenty others have anxiety of a different kind.

As a personal training studio owner of Energy Fitness in Memphis for over 19 years we try to pass on any tricks or secrets for you to be successful and maintain optimal health physically and mentally. Nutrition coaching individuals to choose healthier and less addictive or unhealthy alternatives is very rewarding when clients actually consider these alternatives and how they can fit healthier options into their lifestyles.

What about instead of a chocolate cake or sugar binge you reached for something else. Research from Virginia’s College of William and Mary and the University of Maryland shows that eating fermented foods—such as yogurt, sauerkraut, pickles, and kimchi—markedly reduces social anxiety. The effect is especially pronounced in those whose nerves tip into neuroticism—that is, the chronically, fearfully, shy. Here’s the study if you want to read for yourself.

You’ve heard it  for decades that our mental state affects our second brain/gut: anxiety can bring on nausea or diarrhea; depression can make us lose (or gain) an appetite. Now, however, it’s becoming increasingly clear that the brain-to-gut pathway is a two-way street. Not only does the way we feel affect our digestive tracts, but the trillions of bacteria in our digestive tracts can dictate the way we feel. Researchers guess that probiotics—a.k.a. “good” bacteria—in fermented foods boost the production of GABA (gamma-aminobutyric acid), a chemical messenger in the brain that has the same effect as anti-anxiety medications.

Side note on GABA..several years ago I took a self questionnaire from the book The Hormone Diet and scored low on GABA. I purchased a powder supplement form of GABA and tried for a few weeks. One of the first nights I recall taking it right before I got on the floor to stretch as per usual before hoping in bed. Immediately I felt this wave come over my brain in the wildest of ways, who know it was so immediate. It’s the same wave I have felt after a few glasses of wine in which I do not like the relaxed brain weird feeling that I’m not clear headed or have pause in speech which is why I choose not to drink 99% of the time. Plus I don’t want the anxiety of drinking alcohol giving me a gut or terrible sleep.

What if you want to create that diverse gut bacteria
and feel less anxiety everyday?

Try adding some pickled beets, jalapenos, pickled okra, sauerkraut or kimchi into your diet. Don’t stress about the sodium unless you have high blood pressure and need to monitor it as you are far more likely to binge on foods far less healthy when you are stress and having anxiety.

I wanted to put this on my 10 year old son that has ADHD and takes a few prescriptive medicines for it with it wearing off in the afternoon. We’ve had him genetically tested for which meds are the best and also discovered some other interesting things as part of his genetic makeup. Without getting to personal let me just tell you he has anxiety and several professionals have noticed this as well. He started begging me for pickles at the grocery store. I would buy a small jar and he would gobble them down before anyone else had a chance to get even one. Finally I gave in and have been purchasing the largest glass pickle jars the grocery carries that fits in the fridge door. This means I have noticed a difference and especially like the fact he is going to pickles more often than cheese which is addictive and I wrote about it’s effects in a previous blog post.

Did you know that pickle juice is sold in shots and marketed to athletes for recovery of electrolytes? Since seeing these online I decided after a hot day of running outside I would swig some pickle juice and I’ll have to say it’s not cake but I felt no anxiety as I replenished my sodium and potassium levels!

 

 

 

 

 

 

 

 

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) 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.

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

 

 


October 8, 2020

As a personal training studio owner of Energy Fitness for over 19 years, personal trainer and former collegiate athlete I have high expectations in the gym and cardio workouts for myself which I pass on to my clients.I admit sometimes I get overzealous and may add too many exercises for the client. I just want them to have a balanced body and work in all planes of motion.

Prescribing too many exercises can leave some individuals confused and wondering if they can even workout on their own. This is especially true for clients that I just assess and write a take out program for them to do on their own (and some even give a video demo of the actual workout). Individuals go to trainers for a bundle of different reasons such as motivation, learn how to not get injured, expertise, nutrition coaching and accountability.

This blog post is intended to get you thinking about just doing even 4 exercises as opposed to my own workouts which I just counted often
involves up to 20 different exercises.

I must also admit that I have learned from experience that when new clients especially older clients or newbies to strength training seem apprehensive that I should take that cue and dial it down. This can help them from getting hurt and overcome the obstacle of not even starting the training program if doing it on their own. We all learn everyday and each new learning experience helps us to be better at our craft/profession.

All that said is in this post I tried to think of the most functional movements (fancy word for moving your body well and in different directions) for you to try if you are someone that hasn’t been doing anything or maybe you want to add an additional day with a few body weight exercises.

The best for your Quick Pick 4 is asking yourself

DO YOUR WORKOUTS MOVE YOU
IN EVERY DIRECTION?
Not doing any strength training?
Maybe this can get you jump started!
THE CHALLENGE….. Do 1 set of 12 reps of each exercise 2 times per week skipping a day or two in between.

Here’s a few exercises to get you started thinking this way and incorporate these planes of motion in all your workouts going forward.

  1. Step UpsHOLD ON TO SOMETHING FOR GOODNESS SAKE as this is one of those exercises where balance comes into play as well as ankle stability and firing those glutes (butt muscles). Find a set of stairs in your house, apartment, work or find a tall enough aerobic step or bench at the gym?  What plane does this work?
    Sagittal –This plane divides the body into right and left sides. Movements in the sagittal plane are flexion and extension. You can move forward and backward or up and down. Other exercises in this plane are squats, leg press, leg curl lunges, bench press, bicep curls and buttkicks.THE CHALLENGE….. Do 1 set of 12 reps of Step Ups each leg with no rest between sides 2 times per week (skipping a day between them)!

2. C-Bend (standing or kneeling) Which plane does this work? Frontal – This plane divides the body into front and back sides. Movements in the frontal plane are abduction where you move your limbs away from the mid-line of your body into a lateral motion. Think arms out to your sides like you are flying. Front plane is also adduction where you move your limbs towards the mid-line of your body like when doing a jumping jack and bringing the arms back down to your sides. This lateral movement applies to any part of your body moving side to side.Other exercises in this plan are side lunges, side kicks, side raises for shoulders, shoulder presses, slide board or rollerblading, lateral trainer cardio machine and outer thigh side walks.

If you try the standing version be sure to align your spine correctly. If you tend to have a sway back (anterior tilt of the pelvis) then rotate your pelvis by thinking tucking butt/lengthening hip flexors. If you have a flat back then you will need to create a little arch by doing the opposite of sway back instructions. Want to try the kneeling version by clicking here.

3. IT Band Leg Cross Over (Do this move aiming to keep your shoulders on the ground) This exercise is great because as you are trying to rotate your lower body you are also trying to keep your shoulders on the ground feeling the rotation move up your body as you try to bring your leg back to the starting position. Too easy with one leg? Then do both by all means and that means keep both feet together when coming back up after aiming the toes to the armpits. Which plane does this work? Transverse – This plane divides the body into top and bottom halves. Movements in the transverse plane are rotational, both internal and external rotation.Think golf, tennis, swimming with good rotation, canoe, kayak, paddle board, chopping down a tree with an ax and bowling. Other exercises in this plane are chop squats, lunge with high to low or low to high chops, roman twists or throwing the medicine ball with a twist of the upper body.


or click here for the two legged advanced version.

4. Multi-Planar move Curtsey with cross chop.This movement goes across several planes.  Other rotational exercises are squat to rotational shoulder press or split leg lunge with chop motion or a Curtsey with cross chop (you can use a heavy book or a small handbag, get creative if you don’t have actual medicine balls, dumbbells, cables or bands. Battling ropes are a great tool to work your body in every plane of motion. You can do alternating waves or stagecoach to work in the sagittal plane.

YOU GOT THIS! Chart it on a calendar or on your phone to see your visual progress!

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

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.

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

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

 

 

 


September 30, 2020

Food is something that we all have to eat to survive. If you can begin looking at food as a source of nutrients that you must consume several times a day instead of a distraction from stress, a reward or a solution to other emotional issues then this can be the first step in reaching or maintaining your ideal body shape and size.Cutting back on portion sizes can be an effective way to trim excess calories, fat and sugar from your diet, but it can also be quite challenging. Restaurant and fast-food portions are far larger than those appropriate for a healthful diet or food pushers are offering you what they feel is love on a spoon or fork.

Ask yourself these questions as the answers may be the link for you need for 
re-creating and implementing new tricks/habits and consuming smaller meals:

When is the last time you weighed the amount you wanted and kept it there for two years?

How did you feel when you were at that size and shape?

Were you keeping busy or distracted?

Were you happy or in a better state of mind?

Was someone else in charge of your meals or meal prep?

Were you in charge of cooking for someone else?

Did you live in a different city? (a healthier minded city)

Did you have friends that had healthier habits?

Getting used to eating smaller portion sizes is a matter of being mindful about what you put on your plate, over and over, until it becomes second nature. Of course, in a perfect world we’d be precisely measuring all our food before we eat it. But in the real world, it helps to have hacks.

3 Tricks to Eating Smaller Meals or Snacks

  1. Don’t skip breakfast. Break-the-fast. Ideally you will have at least 20-26 grams of protein for breakfast. I recommend that you either have fruit first and wait 30-60 minutes and then consume a higher protein meal or have a shake for breakfast first then a mid morning snack within 2-3 hours later. People that skip breakfast tend to back load on calories at the end of the day right before bed. This is not ideal as you are less active at night and likely tired from the day. You may find yourself sitting around or going to sleep on an overfull digestive system. I still believe it’s ideal to have 12 hours from your bedtime meal until the next meal so if you need to have breakfast later in the day and all your meals get pushed back to odd times then so be it. My preferred time for lunch is 1-2 p.m. which is right before the 3 p.m. snacking craving for carbs most people have arrives with your body cycle.

2.  Keep restaurant meals in mind for take home meals– We all know that many restaurants serve larger portions than needed for one sitting. One client often says during his workouts “I was over served at X restaurant last night!”  Isn’t this a funny saying? I think so, it’s true that our society has many signals and cues that make it difficult to eat the proper portion size or even the right foods. Wait…am I defending the restaurants and deflecting the blame off of you? You are responsible for what and how much goes into your mouth! When the meal comes and you see it’s too much, immediately ask for a to go box and put the “over-served” amount in there for a later meal that week.

3.  Love your carbs correctly – do you know the difference between carbs? Root veggies like squash, sweet or regular potatoes, carrots and other night shade veggies are labeled category 2 veggies. Individuals that are trying to lose or maintain their weight need to have only one serving per day. The best way to do this is by combining your category 2 vegetable with a few category one veggies like green leafy ones in your lunch time meal if possible or reduce your portion and have at night. This means no sneaking potato chips or crackers when you are starving. Have those carbs and enjoy them properly and this will be the correct combination and meal timing your body needs.

Consider these guidelines or bright lines you don’t cross for your optimal body success. Success for you might look different than someone else living in your household or that you work with. Remember that you are worth making the changes for.

A saying I like so much more than “I was over served” is “Feeling good and being beach body ready is better than constantly caving and making excuses for my lack of results” Of course I also like having a flat belly all the time and not having to look in my closet for clothes to hide my bad choices in which many of you can relate to now or sometime in your past.

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

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.

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

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

 

 

 


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

 

 


August 15, 2020

Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels.

One aspect of the personal trainers job at Energy Fitness personal training studio in Memphis is educating clients on pre & post workout nutrition as well as proper hydration. Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run at optimal levels. Too few electrolytes will cause the body to cramp.

To see this science first hand and how the numbers can change as opposed to the illusive “they say I’m suppose to drink electrolytes” has been fascinating. Several years ago Energy Fitness purchased a Bioelectrical Analysis Machine as part of Tonya’s Metagenics First Line Therapy Certification suggestion. The BIA machine really gives in depth reports. There are numerous biomarkers in one of the reports with three of them being level of hydration, percentage of extracellular water and intracellular water. Ideally you want 60% intracellular to 40% extracellular water. When the report would say as it often would for me that my extracellular water was well above what it should be that meant a combination of things that I might need to change. Extracellular water is important because it helps control the movement of electrolytes, allows oxygen delivery to the cells, and clears waste from metabolic processes. 

Side note…Benefit to lifting weights or body resistance exercises. A major influence on our body is the amount of fatty tissue and lean body mass that we carry. Lean body mass carries much more body water than body fat. An adult man will be about 60% water compared to an adult woman that will be about 55% water. If you are physically active, that number will increase depending on your lean body mass.

With so many people trying these low carb or keto diets, fasting, sweating, breathing and overall just being active it’s important to know and track your body’s hydration level. This can mean the difference from being able to think clearly to performing well while working out or doing daily chores. An obvious monitor of hydration is the color of your urine. If your urine is faint yellow to clear then you are NOT getting enough electrolytes or water. If you are peeing often then you are also not hydrated properly. If you are or have had bouts of loose or runny stools then you are not hydrated properly. If you are sweating or breathing hard you are losing body water.

So do YOU need to focus on electrolytes balance?

The biggest take away for you today in this post is for you to know that sodium and potassium aka electrolyes are carriers of nutrients into and out of your cells.

If you aren’t hydrated properly what needs to
GET INTO the cells CAN’T
and what needs to (toxins) GET OUT of the cells CAN’T. 

The truth is that the human body needs only a minute amount of sodium to function normally. We require a mere 500 mg of sodium each day, athletes maybe 2,000 mg. This is easily supplied by natural, unprocessed foods. However, the average American consumes approximately 6,000-8,000 mg per day, well above the upper end of the recommended dose of 2,300 – 2,400 mg/day.

“Going to a party and want to avoid drinking but don’t want to answer a lot of questions or pressures to drink wine or other alcoholic beverages? Why not pack your own electrolytes. They come in different flavors and hence different colors. You can get the fizzy tablets or the powder you just stir or shake in water.”

For those of you that don’t know how active I am I don’t have time or space nor does anyone wish to read a diatribe of my activities, just know that I feel I am performing better getting in 32oz. of doctor recommended electrolytes daily. I knew for many years that I didn’t get enough but I didn’t want to drink the sugar laden ones available on the market. With so many advances in supplements there are so many more natural and sugar free alternatives out there now.

You have to just pick the right one for you and just consider it part of your monthly food/health budget. Here’s a few below I recommend:

Dr. Prices I tried but didn’t work for me as I felt like it made me constipated. My family does fine with this mix so I gave rest to them. It comes in many flavors and avail online (amazon).

 

 

 

 

 

 

 

 

 

 

Nuun…This is my favorite and they are convenient as they come in tubes and can be found at several local grocery stores and available online (i get mine from amazon in Tropical flavor, I hate grape flavor as it tastes like wine…you might like that though). I consume one tab per day and one vega serving as seen below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Metagenics has one that’s great also. Here’s a link to purchase. I haven’t tried the Hammer endurolytes fizz tablets but when I was training and competing in long races I loved their other products.

Remember that just drinking water may not cut it. If you are eating a hefty amount of carbs your body is storing 3-4 grams of water per every 1 gram of carbohydrates which is why if you go on a low carb diet you start losing weight quickly (it’s water weight….aka electrolytes possibly) and here come the headaches for many.

There are many factors involved in keeping your body running optimally.

Be your own health expert and take care of what you have like it’s a prized racehorse.

Happy Hydrating!

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

 

 

 


August 1, 2020

Energy Fitness personal training studio in Memphis, TN celebrates 19 years as of last month. As trainers we strive to stay abreast of latest and research driven movement patterns, wearable technology, tracking apps, nutrition, rehab recovery techniques with massage and physical therapy type exercises.

In figuring out on what to do for our next post I came across this video that we recorded and thought it would be a useful video for several of you during so much at home time that seems to be continuing. Please excuse the quality of the video as this was recorded 7 years ago and likely with my lower quality iphone or go pro. The exercises still are a great intro to exercise bands with trainer below doing all the demonstrations. We use exercise bands with our clients onsite and especially virtually training over these past several months. They are a quick and easy item to obtain, travel with and store.

Check it out and a few more more I pulled from our youtube channel.

Movements Reverse fly, tricep push down, squat and squat with shoulder press. With bands a common rep range is 20 reps.

Here’s one with a resistance loop that can also be done with a band with handles as well we just advise you double it around your feet so it doesn’t pop you in the face.

Here’s a chest exercise for you. You can prop the band in a door wedge with a sock on the other side of the door frame or is you wish you can buy one specifically made for this. You can also put around the base of a couch or sturdy chair and sit on the floor.

Not sure what to do or where to start? We can help! Enjoy and be creative or reach out for help. Try twisting movements as well since we find that the ability of people to twist their upper body and keep their lower body stable and vice versa seems to be a common issue in need of work.

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

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

 

 

 

 

 

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

 

 


July 10, 2020

When nutrition coaching and personal training our clients at Energy Fitness clients come in with certain goals and habits. Many of these habits are what may be keeping the client from ultimately reaching their weight loss or performance fitness goal. Over and over again we hear clients say “I’m not willing to stop having my drinks!” so then the clients and trainer often can become frustrated as the trainer knows the scientific reason and benefits to stop consuming alcohol.

Let’s look at the science aspect and why alcohol may be a the demon when it comes to a weight loss battle.

Can I drink alcohol if I’m trying to lose weight?

If researchers say that one drink a night is good for your heart, then having more must be even better is the sad (standard american diet…extended into drinks as well) story line that many tell themselves to justify the habit. I get it, a glass or wine or a cool beer at the end of the day to wash away your worries or stress but what about the stress it is causing your body or your chronic weight loss battle going on in your head. Far too many times I have heard spouses say how thin they were when they got married and one or both partners aren’t willing to stop drinking.

To really explain why the struggle is real for you then you must understand calories and nutrients. I did all the hard work of brushing up on the Kreb’s cycle and all those long hard words to pronounce so I will just do my best to give it to you as simple as possible.

To lose one pound per week you must have a deficit of 3500 calories so about 500 less per day. Problem is that most people don’t know the numbers. You likely don’t know how many calories you are taking in and most of you don’t track how many you burn. You may not even know your basal metabolic rate (how many calories you burn even if you were to sit and do nothing all day).

A general idea for what you burn would be to start with how much you weigh and add a zero to it.

Example: I weigh 125 lbs so 1250 calories would be baseline. I am very active and I have a lot of muscle so this number increases to account for that. I have had my BMR tested often and it’s around 1750 calories. That’s 500 calories more than the simple add a zero. That’s actually close to the amount of calories I consume daily or spread across a week my daily average to maintain my current weight. Men trying to lose weight would likely not want to go below 1500 calories and women not below 1200 calories.

Now is a calorie a calorie? not when it comes to alcohol

Alcohol can cause issues for your weight-loss and metabolism-balancing efforts because it is high in calories (second only to fat), and, like fats and carbs, is metabolized to acetyl CoA. When acetyl CoA is around in high amounts, the body sees no reason to burn other fuels. Pay attention to the above mentioned acetyl CoA in this paragraph. This means that if you are trying to lose weight and you consume more than your body can burn immediately that it can be stored as fat the same way excess carbs can be stored. To lose fat you will have to burn up all the alcohol calories and the carb calories then finally force your body to convert stored fat into glucose.

In college during my board of review for my Master’s Degree in Exercise Science one particular phrase stood out to me that I had to recite.

FAT BURNS ON A CARBOHYDRATE FLAME!!!!!!

Your body burns calories in this order:
alcohol 7 calories per 1 gram
carbs 4 calories per 1 gram
fats 9 calories per 1 gram
(protein 4 calories per 1 gram. Protein leads to little energy contribution in terms of fuel as it is not stored in the body and need to consume every 3-4 hours if you wish to maintain a healthy muscle mass)

Let’s do some math!

If a 10 minute jog burns about 100 calories and you can only last for 30 minutes at best and you hate running, so you do the bike which is half the calorie burn then you have only burned 150 calories. Well, one beer or glass of wine is about 100 calories and most people don’t have just one or when they drink.Most people also like to snack that spells disaster for weight loss goals.

Does that Mean I should Avoid Alcohol Completely?
You may need to avoid alcohol when you’re trying to lose weight, but we have also seen people have wine almost nightly and be able to attain and maintain a lean, healthy body.

The trick is to know what does and does not work for you.

If you want a glass of wine with dinner, here’s a tip…Don’t eat starch and fat with your meal and drink alcohol together. Make an effort to never combine the three.

For instance, have a piece of fish, a plate of veggies and either a glass of wine or half a sweet potato, but not both.

The truth is, small amounts of alcohol, (note: we said small) can certainly be apart of some people’s fat-loss formula and whether it is for you or not will take some detective work.

During your detective work think of abstaining as a way of treating your body like a race horse and keeping it free from things that could be holding back the reigns to see what your mid-section could really look like.

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

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

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

The services below 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.

Click  here for information on our Healing Arts Services

 

 


July 4, 2020

At Energy Fitness personal training and nutrition coaching studio downtown Memphis and virtually online training folks we want to give our clients every edge possible for success. Have you have read any of our posts where I mention chakra’s or color before for health?

This article aims to bring color therapy into your realm of awareness. Of course after this article you may be noticing all kinds of colors everywhere including magazine ads, billboards, tv ads to window banners and colors of restaurants. If you want to avoid hunger stimulating colors, don’t paint your kitchen to look like a fast food restaurant. There’s a reason burger joints use reds, yellows and oranges in their color schemes all the time. These colors are stimulating and may even stimulate appetite. I’d say this can even translate to the color of your dishes.

Think about it people choose cars and clothing by their color all the time.Some people just don’t want to think about it and have lots of grey, white and black in their closet then accessorize to match their mood with a pop of color for a tie, scarf, jewelry or purse. Who hasn’t pored over dozens of options when picking just the right shade to paint a room? Color makes an impact. Nobody has to tell you that if you walk into a room painted all white it’s much different than if it’s painted pitch black.Marketing experts know that color makes a big difference in how customers react. For example, on websites, a red “BUY NOW” button usually works better than a green one.

Multiple sources point out that in Egypt, Greece, China, India and other countries colors have been used in various ways to promote healing. Color therapy has been used to treat inflammation, muscle pain, nosebleeds, infertility (in animals), injuries, burns, sciatica, meningitis, nervous instability, headache, irritability, sunstroke and more.

So why not integrate color into your weight control success. I’ve known for many years that eating off of blue plates a user tends to eat smaller portions as well as if you eat on smaller plates.

Have you heard of Blue Light Therapy?

Typically this is a type of treatment used for SAD (seasonal affective disorder) which is a form of depression that some call the “winter blues.” Symptoms typically appear in the fall and continue during winter months.Some symptoms of SAD are depressed mood, lack of interest in activities, tiredness and fatigue, trouble concentrating, feelings guilt or low self-worth, thoughts of death and suicide, irritability, sleep issues, experience changes in appetite or weight.

Those who suffer from SAD have weight gain and a craving for foods high in carbohydrates. Scientists believe that the cause of SAD may have to do with serotonin and melatonin levels.

Light therapy boxes can be found online for less than $60 and some have timers. While we are on the subject of blue light recall that televisions and smart devices omit blue rays which stimulate your brain. This is why you might have trouble sleeping if you watch these right before bed. Blue light therapy might be best done in the morning to stimulate your wakening cycle. Some people (I’ve been guilty of this) try and override this by wearing yellow shades to block the blue light.

So what if we took this same principle of color therapy for weight control to our closet and our environments in which we control like kitchen, common room that you may feel compelled to snack or office space. Avoid Red, Yellow & Orange. Listed below are the colors listed backwards in order of most decreasing the appetite to most increasing it.

Colors That Decrease Appetite:

10) Grey  9) Black  8) Brown  7) Purple  6) Blue

Colors That May Increase Appetite:

5) Turquoise: (It’s the color of tropical waters and used a lot on dessert plates. Even if you think you are full after dinner, seeing a piece of cake on a turquoise colored plate is likely to make you want to eat the dessert anyway.)

4) Green: Many people are attracted to the color green and associated it with abundance.

3) Yellow: makes most people happy. When people are happy, they are more likely to eat than when they are feeling sad or overly calm.

2) Orange: stimulates the brain, which increases mental activity and often stirs up a sensation of hunger.

1) Red: raises a person’s blood pressure, heart rate, and causes hunger to be more prevalent.

Try adding more color in your life and look at what colors may not be present that might need to be to balance out your moods and life. I remember when Mae, LMT did massage on me when she first started at Energy Fitness. She also does energy work and could see lots of red in my energy field when she closed her eyes. That stands for fire so it made sense that I didn’t have a need very many clothing items that were red in which I did not. I have sense made a shift more in the past few years for more neutral colors. I think back to when my husband and I first bought our first house. We had lots of energy which is probably why we chose a red kitchen, yellow or green walls and an orange spare bedroom and then later changed to off white for all the walls.

There is a song by Expose that has the lyrics seasons change feelings change and the Bible says there is a season for reaping and a season for sowing. Life is flowing and so should be your diet and energy levels. Try not to get in a bad habit rut or just grab for whatever is convenient.

Plan your meals with love and color!

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

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

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

The services below 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.

Click  here for information on our Healing Arts Services

 


May 10, 2020

As many of you know at Energy Fitness one of our services is Nutrition Coaching often included as our method of personal training for our clients to get overall success.

Speaking with my step-mother this week she alerted me to the fact that Kellogg’s during these last 6 weeks is up in sales by 25%. Kellogg’s stock surged to the highest last week which is the highest in the last year. I just laughed as she was saying more people are having cereal for dinner. This is of course nothing new as we’ve had to tell many a client over the years that cereal / processed carbs before bed isn’t the solution for weight loss and great sleep.

Of course cereal sales and carb snacks consumption are up! Why? Because eating carbs gives you almost instant satisfaction as most cereals and snack bars are sugar laden and fill up your belly at least temporarily. People love a good crunchy snack that’s easy and doesn’t involve cooking. I can be found guilty of this when I’m stressed or tired albeit mine is gluten/dairy free and served with almond milk. The calories still add up. Usually by the middle of the night or in the morning I have that deep hunger that only processed carbs gives me. Instead of reaching for more I allow the feeling to pass and don’t give in.

Eating cereal is easy and especially before bed but this is of course a bad habit to get into and we all know how hard it is to break habits that don’t serve our best long-term interest. Now I’m not saying an occasional bowl of dinner cereal is the worst thing ever as I can think of lots of other worse options.

What if you took 3 days to write down what you ate and the times in which you consumed or drank calories?

What would it look like? Often by just writing it out and observing your behavior you can see what you might need to add, eliminate or reduce from your diet. Maybe you need more greens, more fiber or you don’t get enough lean protein. Maybe you wait too long in between meals and you aren’t even trying to fast. Maybe you back-load at the end of the day to make up for missed protein or calories. Do you tend to reach for something unhealthy at 2 or 3 p.m. the time at which your body is going through a hormone cycle?

Be present and mindful of what you put in your mouth as to eliminate any guilt or repercussions later.

Remember the 8-11 servings of fresh fruit and vegges we are all suppose to be consuming for optimal health? Where does cereal and bread come into that equation if you haven’t yet had your 8-11 yet? I haven’t met one person deficient in bread, coffee or pasta.

My youngest son tonight was anxiously awaiting popping some microwave popcorn and I reminded him he could not have until he ate the meal I put in front of him (stir fry and tuna) and he had 5 minutes to do it or no popcorn. I had to give him a time limit as he had already been sitting there 20 minutes. Can you set some rules for yourself so you can be on task with your health goals? I bet you can and you will feel better because of it.

CURRENT CLIENTS BE SURE TO FILL OUT THE
REOPENING SURVEY WE SENT YOU VIA EMAIL – WE WANT TO HEAR FROM YOU!

We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

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

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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). 

 


May 2, 2020

At Energy Fitness personal training studio not only do we do personal training and massage therapy we also do nutrition coaching, meal plans and supplement recommendations. In early March when I went to pick up a marketing banner at The Mail Center in Memphis, the owner Mark asked me what supplements I would recommend for this virus going around as one of his customers said Selenium. At the time didn’t have a quick answer for him as someones supplement recommendations has many factors to consider.

Since we are all so different in our nutritional lifestyles, activity level, genetics and stress levels the recommendation we make for supplements is customized after having a conversation with you on all these factors.

What does selenium do?

Selenium is an essential mineral, meaning it must be obtained through your diet. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. As you already know the United States is the perfect environment to create obesity and heart disease with the SAD diet (Standard American Diet) that includes too many processed foods and sugar.

Selenium acts as an antioxidant, may reduce risk of certain cancers, may prevent heart disease and mental decline, boost your immune system, reduce asthma symptoms,

Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you are receiving dialysis, living with HIV, have a gastrointestinal condition such as Crohn’s disease, Graves disease or hypothyroidism.

An international team of researchers, led by Professor Margaret Rayman at the University of Surrey, has identified a link between the COVID-19 cure rate and regional selenium status in China.Publishing their findings in the American Journal of Clinical Nutrition, researchers using data (up to 18 February), investigated possible links between selenium levels in the body and cure or death rates of those with the COVID-19 virus in China. Here’s a link to that Science Daily article.

How much selenium do I need daily?

Age Recommended daily amount of selenium
Over 14 years 55 mcg
9 to 13 years 40 mcg
4 to 8 years 30 mcg
7 months to 3 years 20 mcg
Birth to 6 months 15 mcg

Foods that contain selenium
How many of these do you or will you add to your diet?

Brazil Nuts – 1 oz/6-8 nuts = 544 mcg (great but not great if you are trying to reduce your fat and calorie intake)
Fish – yellowfin tuna – 3 oz = 92 mcg and sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg.
Ham – 3 oz = 42 mcg (be prepared to pay more for pork as prices will likely go up due to covid complications of processing and likely culling of almost 1.5 million pigs sadly)
Beef / Chicken / Turkey / 20-30 mcg per serving
Brown Rice – 1 cup = 19 mcg of selenium
1 Hard Boiled egg = 20 mcg
Sunflower seeds – 1/4 cup = 19 mcg
Mushrooms- 100 grams = 12 mcg
Oatmeal- 1 cup = 13 mcg
Frozen cooked spinach–  1 cup = 11 mcg
Milk & Yogurt – 1 cup = 8 mcg
Lentils – 1 cup = 6 mcg

Because many of us get into habits and eat the same foods because they are easy or because you just get stuck in a “I don’t know what else to eat!” rut we may not be getting enough variety in our diet causing vitamin or mineral imbalances. If you aren’t getting enough selenium in your diet or other nutrients that your body may need then consider either a source supplement or a generalized multi-vitamin or multi-mineral supplement. Supplement simply means giving your body what it needs from an outside source. Keep in mind that for fat soluble vitamins like vitamins A,D,E and K these should be taken with a little bit of fat to help increase their potential for good in your body.

You may wish to consider the following brands for your selenium or multi-vitamin/mineral needs:

M’Lis:This is the same company we use for our detox body wraps and some clients have used for detox program.

Metagenics: We have a practitioner as a sponsor to have these amazing science based products.

M’Lis Vital – Block out the ickies and bust up the yucks. Vitamin C, astaxanthin, ginkgo biloba and a handful of other synergizing herbs provide your skin and body with an outside defense from germs that may get you feeling (and looking) down.

When you’re on the M’Lis website check out their supplement called daily for a multi.

Metagenics – E-400 Selenium™ – provides the essential trace mineral selenium and natural-source vitamin E, an antioxidant that helps protect tissues from damage caused by free radicals. Metagenics has a great multi called Phytomulti with or without iron, while you are on the site, check it out.

 

 

 

 

 

 

 

 

 

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.
We are working on a reopening plan to have you back onsite training soon or starting with us for the first time for personal training, nutrition coaching and massage therapy.

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 VIRTUAL 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 (ask for pricing)
+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 2-3 workouts (ask for pricing). Links to video demos may be included in price. 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 30-40 minutes 1-3 clients per session
+Small virtual packages of 4 to 6 sessions (1 assessment counts as session)

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).