nutrition coaching memphis

February 28, 2020
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So it’s been a bit since I have done the Metagenics 10 day detox but I must tell you that it’s the best one I recommend to our clients. Are you ready to the warmer weather yet and your body reveal? This may help you kick some habits and get on the healthy nutrition train.

Some clients have said to me in the past.. you eat so healthy why do you need to detoxify? I’m proud to say I have been 1 year without eating doughnuts (white cream filled were my favorite). When I got lazy and careless with my diet thinking my body could process any food I chunked at it is when it was time for a great detox plan. Afterwards I had no more foggy brain, had more energy, slept better and felt like my belly was flatter as well as my digestive system.

I’ve tried the Master Cleanse (lemon, maple syrup, water and cayenne pepper) and made it 5 days. When I added up the total calories of the maple syrup it totals about 1200 calories if you drink close to 96 ounces of the “lemonade”. Lot’s of time eliminating fluid in the bathroom at least the first 3 days. Overall not a sound diet plan.

I’ve tried juicing detox diets in which it seems to lack fiber and too much sugar. Skin looks great afterwards though!

The best and only one I will go back to time and again and recommend to anyone is the Clear Change 10 Day Metagenics Detox Program. Why? It’s clear and concise and the scientific basis of why it works makes sense and is yes it’s based on science.The adding certain foods back in your diet time period helps you to realize what foods you may be sensitive to and then you can decide if to kick those foods out of your meal plan for good. The 3 different phases of the detox program make sense as well. Remember it takes 3 days for your gut cells to turnover.

Here’s some helpful info from the Metagenics Website….

What Is Metabolic Detoxification?

Each year, more than 4 billion pounds of chemical compounds are released into the environment. Although the body is designed to naturally process and excrete these elements, an abundance of environmental agents combined with poor diet and nutrition can lead to an overburdened system. Metabolic detoxification helps by providing advanced, targeted nutrition to support the elimination of unwanted chemicals from your system.*

In layman terms this means your body doesn’t know how to process all the stuff you put in your body and your fat cells can be more receptive for fat loss after a detoxification program. Here’s a great link to inform you: https://blog.metagenics.com/post/2017/06/14/what-is-detox/

I love this video as it saves me from having to explain the program. Thanks Metagenics for having this short video!

Energy Fitness is authorized to be a healthcare provider for Metagenics products because we have a practitioner as our partner.

The kit is available via the link below in Chai, Vanilla and Strawberry. I like vanilla the best! Normally it retails for $119.50 at the time of this post. If you received this post notification in an email blast there is a special code for 10% off and new first time customers I believe get an additional 20% off. Don’t hold me to it as technology can be tricky. Check your inbox if you are on our newsletter subscribers list for that limited time code.

https://efitness.metagenics.com/clear-change-10-day-program-with-ultraclear-renew

HAPPY & HEALTHY EATING TO YOU!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 

 

 


February 21, 2020

Our packages at Energy Fitness include meal plans so the clients can have the best chance at nutritional freedom and education about meals that are healthy along with teaching meal timing. We have over 25 meal plans and choose a few for each client based on their habits, goals and food choices. We do realize that there are different levels of commitment for eating healthy and sometimes convenience becomes a factor. So many times in our society the quick foods become the whole meal plan instead of just a rare occasion. Ask yourself why you eat healthy or wish for the desire to want to eat healthy. Healthy skin, better sleep, less brain fog, shed pounds, have more energy and better overall feeling of well being should top your list. If those aren’t your motivation then maybe you can start with having those as mantras when you get off the plan or don’t even have a plan.

This post is just to give you a few options and get your brain working to find other alternatives to junk food or super high calorie fast food. I mean you really aren’t any busier than anyone else and we have lots of executive, successful clients and busy working moms that find the time for eat healthy.

When travelling with the family out of town when pressed for time we pop in a grocery stores and just grab something healthy like tuna pack, salad, and some chopped veggies or gluten free crackers. Sometimes there’s a salad bar or If they have sushi I might grab that if no added sugars. I am an ingredient detective and you should be too. You should be able to pronounce the foods and chemicals that you put in your mouth and body.

There are different levels of fast food. There’s the drive through option, Then there are options like food Bars or walk up service type of service menus as well as grocery store pop ins.

Arby’s: Roast Turkey Farmhouse Salad, Total Calories: 240, Total Fat: 13 grams

Chick-Fil-A: Grilled Chicken Cool Wrap,Total Calories: 350, Total Fat: 13 grams

Chipotle: Burrito Bowl,Total Calories: 330,Total Fat: 8 grams

Dunkin’ Donuts: Wake-Up Wrap,Total Calories: 190, Total Fat: 11 grams

Hardee’s: Low Carb Charbroiled BBQ Chicken Sandwich,Total Calories: 190, Total Fat: 4 grams
Moe’s Southwest Grill: Burrito Bowl, Total Calories: 357, Total Fat: 17 grams

Wendy’s: Apple Pecan Chicken Salad, Total Calories: 340, Total Fat: 17 grams

So that’s 7 fast food now I’ll share my fast food ideas:

bumble and bumble tuna and crackers or chicken and crackers (great for kids) pair with side salad or cherry tomatoes and spinach leaves or sweet baby peppers.

salad to go kits from grocery store (i forego the dressing and eat it bare unless there are lemon wedges handy).

pack my own to go lunch and snacks of salad, veggies and a protein like veggie patty, boiled egg(s), tuna salad

Snacks like aloha bars, vega bars, rice cake and nut butter individual packets (they come in almond, watermelon seed, cashews, sunflower and peanuts in which I never eat peanuts due to mold and cancer) are great to keep handy. I buy cliff, power crunch and zbar’s for the kids. Protein shakes are a great go to meal or snack when no other options.

HAPPY & HEALTHY EATING TO YOU!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 

 


February 16, 2020

Wow the trainers at Energy Fitness personal training studio downtown Memphis love clients that immerse themselves in the changes we customize and recommend to them and sing our praises. Notice also how much self love Laura has and how proud you can tell she is for all her efforts. We love this! We should all show and speak more positively about ourselves so we can let those positive vibes get us through the stressful or trying times.

We have been holding on to this video for about 7 months and now feel like it’s the time to put some coal under a few of you on the fence about your own self care. We encourage good self care habits in the form of eating right, sleeping, exercising, supplements, mindfulness, stretching, massage, healthy social support and hydration. When you have good self-care habits it’s only a short hop to extreme self care habits that may be necessary for upcoming beach vacations, reunions, weddings, or active vacations like hiking up mountains.

Keep this in mind when watching Laura Brown’s 2 min. video. During the time that she trained with us to get these results this defined her life: single parent of 2 grade school children, going to school on side for accounting, working a full-time job. Let this mock those of you who think you don’t have the time or resources.

When we had a consult with Laura we needed to listen to what her pains were and how we could start making easy changes first and as she felt better she could start adding other changes we thought would benefit her.

Personal trainers don’t bark orders! We change lives one person at at time. Who’s Next?

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release). 

 


February 1, 2020
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As part of our fitness assessments at Energy Fitness personal training studio we have clients perform the push up test to measure muscular strength and endurance. The test is performed without a time parameter and the goal is to do as many push ups as you can without taking a break. If you take a break then the test is over. During the test the personal trainer is observing what the participant is doing with the rest of his/her body for many things like correct form with the shoulders, neck, core, breathing and pelvis.

Keep in mind that many individuals come to us after being inactive, injured, never lifted weights or even worked out regularly in their lives. I say that because the test requires men to do full push ups and women doing modified (on knees) push ups as to compare to the norms in their age group. It is not uncommon for us to ask the man if he feels like he can do a full push up. If he says no then we simply have him do a modified push up to max test, record the number of reps and upon next test he either moves to full push ups or increases number from previous test. Women of course if they are fit and want to go for full push ups right out of the gate we fully support that as well. Improvement is key in either case. We can also make adjustments for wrist issues by placing their hands on yoga blocks or dumbbells or having them if comfortable do on their knuckles with a balled up fist (not as hard as you might think). Of course those with lots of ligament, rotator cuff or other injuries that may simply cause pain during test we just skip and learn during their workouts how much weight they can do.

A client that recently had his post assessment did the push up test and then just stopped. He didn’t look like he was trying to push out just a few more…he just stopped.

I said to him “I am not trying to be mean…I am just surprised that as strong as you are in the sessions that men many years older than you can do almost double the push ups you just did.

He replied that he feels like his core is so weak and his back started hurting which is why he stopped.

I said “I was watching your back and towards the end you lowered it a lot and that’s the reason your back was hurting.”  This is very common and we may have an easy solution if you know your own body. We’ll get to that in a minute.

Let me set the instructions up for what we tell the client prior to them performing the push up test initially as well as we often demonstrate correct form:

  • there’s no time limit
  • as soon as you pause or stop the test is over
  • be sure to put the hands slightly wider than shoulder width (this may vary for shoulder injuries or other issues)
  • don’t stick your butt up in the air

Here’s the point of this blog….pay attention!

What type of standing posture do you have? 

This greatly determines may be what is holding you back from doing the max number of push ups or even the ability to do other exercises well like squats, leg curls and other abdominal exercises.

Getting back to the client I was doing the post assessment push up assessment on as mentioned earlier. Having knowledge of this particular clients functional movement patterns in an earlier screening I knew his problem was how he positioned his pelvis during the push up.The pelvic tilt test. I went on to demonstrate based on the issue that he has and his posture that he needed to do a pelvic tilt before he even started pushing up as this will be his best chance at cranking out more push ups.Side note…We went on to discuss that during the day he should be aware of his core and keep it taught instead of just letting his belly pouch out.

If you have the Lordosis or Sway back posture with a big arch or even moderate arch in your back you must think and do the following:

  • tuck the pelvis or a better way of thinking about it is lengthen your hip flexors
  • if you merely tuck your butt/pelvis you may be missing out on the bigger point of how to engage that core
  • keep your focus on this as much as you keep focus on the actual pushing up and lowering down
  • what happens in your pelvis goes up the chain to increase strength or decrease it

If you have S curve or Flat back you may feel more pressure in your shoulders and need to do the opposite of the above mentioned Lordosis or Sway back posture. You will want to try and create a curve in your low back.

If you have Kyphosis or Rounded upper shoulders you must really focus on:

  • placing your shoulder blades “back in their pockets”
  • pressing your shoulders away from your ears
  • think about pressing your chin back like a drawer instead of driving chin forward and down
  • let your scapula coming together be a visual of pinching a pencil between your shoulder blades

If you have an elevated hip from leg length issues, bound up fascia, previous injury or scoliosis then you will need to:

  • think about lengthening the elevated hips lat muscle and focus on trying to find the right way to move your pelvis into a position while doing a push up that seems to be the most comfortable and offers you the greatest strength and endurance.

What if I have rounded shoulders and sway back? 

Then you will need to make several adjustments. Don’t just give up. This pelvis alignment can help you in other exercises and stretches as well so play around with it using big or small adjustments and see what feels best.

Here’s a few videos for you to try. Notice the difference of my pelvic rotation when I am elevated with push ups on handles versus the negative push ups. This may be due to I have round shoulders in addition to the sway back posture and it puts me in a better position to to a posterior pelvic tilt.

 

Notice the next video with weight on my back in the negative push ups and how much arch I have in my low back. It’s more difficult of course when weighted and breathing is super important.

The video below shows proper form for the modified push up which we use in the assessment. Disregard the odd mean face at beginning of video…I uploaded it way back and forgot to edit it. It’s most likely because we recorded 76 chest videos that day and it was a fatigue response 🙂

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 


December 13, 2019

One of the hardest areas of life for our clients to change is their eating habits or the little dirty word diet. We’ve been transforming bodies since 2002 at Energy Fitness in Downtown Memphis with our personal training and nutrition coaching. When we first started including nutrition coaching as part of our Energize Method of success we saw how confused individuals were. Lots of confusion still lurks about and every where from print media, social media, television and other people that tried one method on themselves worked so well on them that they believe it’s the method for everyone.

Do you know what Sumo wrestlers do to gain weight? They typically eat only twice a day, but they eat very large portions of high-glycemic foods (like potatoes) and then go to sleep right after eating. Many people have unknowingly been on a diet similar to the Sumo wrestler diet—skipping meals and eating a large meal of high-glycemic foods too late at night. Nowonder they have such a hard time losing weight!

We all have unique dna and bodies with some general similarities. The biggest thing we all have in common is a brain. Simply knowing that what we put in our brain on a daily basis is based upon habits and knowledge may be just what you need to make changes. The more sugar we have the more our brain changes and makes us want more sugar and then here comes the brain fog keeping you from making healthy food decisions.

One of my favorite teachers in undergrad school was the toughest as she had high expectations and took no excuses which is similar to my personality. Dr. Mary Jane Gilbert taught my nutrition class and gave the class an assignment to write down what we ate for 1 whole week. I’m not talking just jot down a few things you stick in your mouth on paper and turn it is as that’s not excellence.

She made us write down the following:

  • time of food or beverage consumption
  • serving size/portion/amount
  • grams of fat for each item
  • grams of carbs for each item
  • grams of protein for each item
  • end of day caloric intake
  • end of day totals for each of the macro nutrients (protein, fat, carbs)

During class she taught us how to use our numbers above to calculate our nutritional needs based on our activity level and see how much percentage of our diet was made up of from each macro nutrient. This is a great visual as you can see if you are consuming 60% fat when maybe your genetics show you do better on a higher carb diet like me.

KEY POINT: What do you crave? For success eat the opposite! 

I crave fat like nut butters, coconut oil, avocado and since getting my 23 and me report I realized that me and so many of our clients need to realize that our bodies often work against us as your body tries it’s best to maintain homeostasis. 

I digress….Let me tell you I despised the food journal project, but I am a rule follower and wrote down every blasted thing I stuck in my mouth. This meant that the processed cheese and peanut butter crackers I had as a convenient snack made the paper.

Dr. Gilbert knew I was one of the University’s cross country and track athletes and she, being an award winning basketball player and coach herself she was a bit appalled by my food log. She knew I was running twice a day and totaling 40-60 miles per week plus lifting weights. She knew I needed so many more calories and better nutritional choices.  I could have given her all kinds of reasons why I didn’t have time or the means necessary to make this happen. After all, I lived in a dorm room with only a mere dorm fridge, no stove or cook top and was at the mercy of the meal plan from cafeteria and no family in town to cook meals. As I think of it now I could have even more excuses, I was poor and this was also before all the convenient protein bars and better protein shake options.

All of this to say I understand how painstaking it can be to write down your meal plan in order to lose weight, gain weight or eat for performance or recovery. Changes don’t happen overnight but you need to see on paper what a good plan can do positively for your body and health.

Why not reverse engineer your

daily or weekly meals for success?

 

AND AVOID THIS HAPPENSTANCE.

 

 

 

 

 

 

I had a client Brandy (a lawyer and fellow rule follower) that wrote down for 7 years what she ate and had the best idea. She said she she does best when she writes down what she plans to eat for the day before the day starts and that makes her more accountable to sticking with the caloric intake. Doing this, she could monitor her hunger and energy levels for the day and make necessary adjustments the following day or week to account for any business lunch meetings, parties or other events in which she may need to make adjustments either the day before or the day after the event.

For clients that turn in their food log we can roughly estimate their caloric intake and where the calories are coming from just from simply having the knowledge acquired from our education and training.

This can be the painful part of making major changes. Remember anything worth having is worth doing the work. Best method…get a food app or look online the different foods that you consume often and write down that nutrient information so you can make a daily eating plan.

Think about your personality and how this may be finally a successful solution to your weight loss struggle.

There are two solutions for you when making a plan. Either write down simple pen and paper and add totals or circle boxes from example Metagenics Gluten Free Low Glycemic food plan I am inserting a picture into this blog post.

High-glycemic foods can produce harmfully high blood sugar levels and a high insulin response. Low-glycemic foods support normal blood sugar levels and an optimal insulin response.

We have several other Metagenics meal plans as well as ones we have created that have given many clients success. Contact us for nutrition coaching at 901-466-6242 and we can get you on the schedule

Not a client and want the 3 squares meal plan or another one we created? CLICK HERE TO PURCHASE from $3.99 to $19.99.

I’m from the school that the more vegetarian you eat the more satiated you will feel. Also, you don’t need as much protein as you might think. Plan your veggies and fruit first (only 2-3 servings of fruit if you are an athlete or not trying to lose weight and only 1 serving of fruit if you are trying to lose weight). Next, plan your protein be it animal or vegetarian (remember animal protein adds up fast for calories and fat). Then plan what complex carbs you might consume being what Metagenics calls category 2 veggies (root veggies-carrots, squash, potatoes, beets). Finally put it into action.

For the Metagenics plan shown below, individuals consuming different amounts of calories.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Example Meal plan based on one of Energy Fitness’ best meal plan (3 squares) for those with weight loss goals, liver issues, food addicted, high blood pressure, heart disease, immune disorders or emotional eaters might look like below for women (add additional calories based on activity level for men) with only 3 meals and no snacking or alcohol (alcohol is processed before any other item-even before carbs).

Roughly about 1200-1500 calories – Energy Fitness 3 Squares example day (for those that may like this meal plan and want to not ill-combine their fruit then the only modification is to have fruit 30 minutes before first meal and before lunch meal). Starch with breakfast and lunch recommended and preferred with fiber like the oatmeal below or sweet potato with skin.

  • Breakfast: 1/2 cup cooked oatmeal & 2 eggs (i usually tell clients you need to earn/workout before having carbs but i’m sure this is a whole lot healthier option for 90% of the people we advise that either skip breakfast and back load later or drive through fast food) OR 8 oz almond or soy milk blended with 1/2 cup fruit (berries 6oz. is serving) and vegan or whey protein powder. For Breakfast Grains/higher starch vegetables (cat. 2) 4 oz. cooked – 1 oz. dry
  • Lunch: Fruit – recommended, but if you prefer to omit, then you must add 4 oz. additional veggies (*pear-shaped bodies need to stick with low glycemic index fruits)
  • 6 oz. veggies, 1 tbsp healthy fat (oil, avocado, nut butter)
  • 4 oz. meat or meat substitute for women (6 oz. for men)
  • Dinner: 6 oz. veggie and 4 oz meat (6 oz. for men)
  • Broth/Stock: msg free vegetable, chicken or fish (WHEN FEELING FOGGY BRAINED, SLUGGISH OR TIRED AND YOUR URINE IS PALE YELLOW TO CLEAR THIS IS A MUST FOR SODIUM REPLENISHMENT) PLACE A ½ CUBE IN HOT WATER AND CONSUME WITH A MEAL OR IF DESIRED TAKE NIBBLES OF CUBE WHEN NO HOT WATER BUT CONSUME WITH ROOM TEMPERATURE WATER AVAILABLE)

Side note: I wrote this blog while having my car serviced at the dealership. Staff put out free packaged pastries, granola bars, coffee and tea. I had to all but keep my mouth shut and just snack on my pear and make no judgements (well maybe a little wishing they had planned better.) Also available I had to hear the coke machine and processed snack machine get action as well..lol!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 

 

 

 

 

 

 

 

 

 

 

 

 

 


November 8, 2019

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

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

Benefits of Cinnamon:

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

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

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

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

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 9, 2019

As a growing trend for several years the CBD market has seen tremendous growth and has cranked out oils, lotions, potions, drinks and pills with what I consider a lack of scientific proven evidence of their benefits or research getting to the masses. Like anything you can’t just rely on marketing or media to provide you education or form your opinion. You have to look at research as well as look to professionals that aim to help keep you informed.
I’m all about research and when our Metagenics Sales Rep set up a check in meeting with me to go over one of their newest products which included Broad Spectrum Hemp Oil my ears and eyebrows perked up wanting him to share the science. He shared the info I’m passing along in this post as well as suggested I taste the oil so I can know what it tastes like (very earthy). He also shared the purity testing documentation they provide with their products. Thanks Curtis!
Think of it like this….CDB is here to stay: Do or did you jump on every bandwagon that is out there or are you your own unique person and pick what resonates with you? drinking, dipping, smoking, vaping, tattoos, caffeine, painkillers, aspirin, nettiepot, raybans, izod shirts, piercings, SUV vehicle, jelly shoes, swatches or parachute pants (it’s an 80’s thing).

Just because the masses seem like they are doing it
doesn’t make it the right choice for YOU!
Here’s the Science so you can decide for yourself along with of course the disclaimer of checking with your Physican.

The Endocannabinoid System Video Animation from Metagenics Institute on Vimeo.

So I don’t bore you I am sandwiching the solutions between the science.

Potential clinical interventions for supporting ECS function

Upregulation (the process of increasing the response to a stimulus specifically) of ECS
  • Complementary and alternative medicine Lifestyle modifications (changing habits is a big one)
  • Nutritional bioactives such as prebiotics (yogurt, keifer, sauerkraut) and probiotics
  • Herbal remedies
  • Hemp Oil

 

In hemp oil extracts, the synergies between various phytocannabinoids and terpenes provide therapeutic support for endocannabinoid system function. That’s why Metagenics broad-spectrum formula combines an array of both—for a wide range of benefits with wellness in mind.

  • Meditation
  • Yoga – Energy Fitness a Wednesday 5:15 am class
  • Acupuncture
  • Massage – Energy Fitness provides this service
  • Spinal manipulation
  • Diet – Energy Fitness provides Nutrition Coaching as a Service 
  • Exercise – Energy Fitness provides personal training services
  • Weight control
  • Reduced exposure to EDCs
More Science…(taken directly from the seismic LiveSend pdf from my Metagenics rep he provided from Metagenics Institute).
Two important scenarios, stress response and immune response, are described below to illustrate how the ECS adapts swiftly to challenging conditions.
Stress response: The ECS is both a regulator and a target of stress-induced activation of the hypothalamic-pituitary-adrenal (HPA) axis. Under steady-state conditions the ECS constrains HPA axis activity, while exposure to stress induces changes in functional roles of endocannabinoid signaling.
Specifically, exposure to stress reduces AEA levels and increases 2-AG levels. The reduction in AEA signaling contributes to the activation of the HPA axis (The HPA axis is a term used to represent the interaction between the hypothalamus, pituitary gland, and adrenal glands; it plays an important role in the stress response) and manifestation of anxiety behavior, while the increase in 2-AG contributes to termination of the HPA axis activity and drives habituation of the stress response. Additionally, exposure to chronic stress causes a downregulation ( the process of reducing or suppressing a response to a stimulus specifically) or loss of CB1 receptors.
Therefore, impairment in the ECS may correlate with dysregulated stress-related behaviors like anxiety and depression, and elevating endocannabinoid signaling can modulate the stress response.
Immune response: Cannabinoid receptors, primarily CB2, and circulating endocannabinoids are extensively involved in regulating immune and inflammatory responses.
Endocannabinoids mediate the inflammatory response by a) regulating cytokines at different steps throughout the inflammatory response (e.g., AEA suppresses proinflammatory cytokines and enhances anti-inflammatory cytokines in both innate and adaptive immune responses mostly via CB2 binding); b) suppressing immune cell activation, proliferation and migration, and the activation of immune cell apoptosis.
The crosstalk between the immune system and ECS is tightly regulated, and a dysregulation in this crosstalk has potential to negatively influence the body’s immune response.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 


July 4, 2019

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

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

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

  • fluid retention

  • puffy/red eyes

  • breakouts

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

So how do we start?

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

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

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

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

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

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


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

Click here for a FREE consult for our personal training or nutrition coaching services (value $87) or give us a call at 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts & Sound Healing Therapy). We also have all natural spray tanning, facials & KT taping. 

 


June 9, 2019

Our personal trainers at Energy Fitness downtown Memphis have had countless conversations with clients about hunger, meal planning and making better nutritional choices more consistently. Many actually admit that they are emotional eaters and don’t know how to stop. Do you know those super annoying people (uhh…I’ve been accused of being one) that say they eat for fuel and stay in the healthy zone 80% of the time with little or no effort? You also probably know those people that cave to cravings, food pushers or yo yo dieters that “feel they’ve worked hard..been good and deserve something not on a supportive eating plan”. You may even be one yourself. Eating when not actually hungry is called hedonic eating? Aside from caloric intake and hormonal imbalance obesity and overeating can also result from eating that is not driven by hunger. Recent research found that excess food intake is largely driven by the palatability of food and the pleasure derived from eating.

Lot’s of busy, bored or stressed individuals regardless of socioeconomic, gender, religion or willpower perceive what feels like physical hunger when is not that at all. Instead it may be emotional or spiritual hunger, such as a need for affection, affirmation, understanding, competency, accomplishment, or a deeper connection. Or maybe what first seems like hunger is even something else, such as anger, loneliness or tiredness. A tool called HALT can help you reclaim your brain/body connections.

HALT METHOD

 

 

  1. Pause for a moment.
  2. Ask if you're feeling hungry, or is it anger, loneliness, or tiredness (HALT?)
  3. Go deeper: Is there something I need or want that I am not getting, in this moment?

By recognizing the signals that your body gives you, you can prevent the loss of appetite regulation, hedonic eating, chronic overfeeding, and a rising set point weight. Not every pang of hunger needs to be treated with food. 

You’re not going to starve by missing a meal or a snack. There will be another meal. Tuning in to and discerning the messages you get from your body about hunger can help you shift to a place of balance between the left and right hemispheres, and develop a more peaceful and satisfying relations with food, brain, body and a set point. (Brain Body Diet, Sara Gottfried, M.D.)

Have you heard of Pink Cloud Syndrome?

My husband Mark recently heard and told me about something called the pink cloud syndrome as relates to weight quitting alcohol or drugs and can be applied to weight loss as well. An addiction can be many things which is simply called your drug of choice: food, drugs, shopping, alcohol, work, exercise, social media. In addiction recovery, the “pink cloud” is a term used to describe a high-on-life feeling in one’s journey to recovery. The Pink Cloud Syndrome is a curious but often short-lived phenomenon. Many people, after detoxing, feel too good about their recovery, as they’re finally able to see the real world behind a curtain of pills, drinks, and needles. An addict’s life is a roller coaster of emotions, and emotions are what trigger an addiction in the first place. Like any roller coaster, it’s not possible to stay joyful and delusional all the time: eventually, you’ll come closer to the ground, and that can bring too much disappointment to handle. The real world and all the problems that you are still facing can hit you, and that can be the first step to relapse. Many people in early recovery think that they’ll never face any pain and that they are cured. Addicts can feel too confident and may start to believe that the key to recovery is only in their hands: they forget that recovery is a long process, and not an on-off switch.(www.addictionresource.com)

In Summary

Simply being aware is at least the first step in the right direction toward your best body and brain. You’ve heard it a million times and here it is again. Mindfulness and tuning in to your body and it’s signals it gives you can bring you in line with optimal health. ONLY YOU ARE RESPONSIBLE FOR WHAT GOES INTO YOUR MOUTH! REGAIN CONTROL!!! Have you tried journaling your feelings as you progress through your journey to lose weight, tone up, train for a race, or put on weight? Before and After pictures are only one piece of the puzzle the other is what’s in your mind and journaling may be just the insight you need to stop self sabotaging.

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

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Click here for a FREE consult for our personal training or nutrition coaching services (value $87) or give us a call at 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing,
Astrological/Birth Charts & Sound Healing Therapy).
We also have all natural spray tanning, facials & KT taping. 

 


May 26, 2019

We’ve been Personal Training in Downtown Memphis since 2002 at Energy Fitness. We started offering Nutrition Coaching a la carte several years ago and really have honed in on detoxing as the first and best process of getting to your best cellular self. This post is about the combining of Milk Thistle & Fenugreek you may reduce inflammation and toxins and may as a result shed pounds and that pesky mental fog.

A great book to reference about Detoxing is from Metagenics current Chief Medical Officer, Sara Gottfried, M.D.  We’ve been distributors for Metagenics for years and love their science based supplements. Sara’s a New York Times best selling author of three books with another on the market which showed up on my doorstep at no charge.  Wohoo, I love good FREE stuff (the horder coming out in me). I’m loving this book Brain Body Diet and have been re-inspired to shout out about detoxing again and with even more knowledge.

Detoxing is helpful as it can get rid of chemicals that your body and liver doesn’t know what to do with. Did you know that air pollution, plastics, chemicals in food, pesticides, medicines, stress, furniture, clothing, water and the list goes on can keep you from your healthy set point weight? These all can contribute to brain fog, lack of focus and concentration, excess pounds, higher stress and a cascade of hormonal disruptions.

As we age our liver cells slow in their cellular turnover. Your liver represents the human body’s primary filtration system, converting toxins into waste products, cleansing your blood, and metabolizing nutrients and medications to provide the body with some of its most important proteins. As such a fundamental part of the body’s overall regulation, it’s paramount to keep your liver healthy and to limit overindulgence.

Science has shown that Fenugreek supports muscle growth and development, stimulates the burning of abdominal fat and blocks the conversion of testosterone to it’s toxic form dihydrotesterone. Numerous studies have shown this herb a powerful one for the liver, gall bladder and digestive health. Bile flow is what it’s all about….get out me belly!

 

 

 

The silymarin extracted from milk thistle is known to have antioxidant, antiviral and anti-inflammatory properties. Its herbal remedy is known as milk thistle extract. Milk thistle extract has a high amount of silymarin (between 65–80%) that has been concentrated from the milk thistle plant. Initial test-tube and animal studies have shown that milk thistle has some promising characteristics that could make it useful for protecting brain function.

 

I discovered this combo because I did research on each of these and had taken each independently before for various reasons. I had foot surgery 7 months ago so felt I had medicine lingering about from anesthesia and pain meds after surgery. Additionally I had developed a donut, chip and dairy free chocolate chip binge habit that was just wrecking my appetite and fullness signals for overeating and gaining some belly fat. Yes, even me a disciplined trainer caves to triggers for emotional eating. I cut the donuts and all the other crap in the diet but and did nothing different with exercise load and intensity but the weight and brain fog wasn’t budging even after 6 weeks.

Here’s the lowdown! This is what I have been
suggesting to clients that you may want to try.

This by no means is a free for all to drink tons of alcohol,
eat terrible and then try this a miracle solution.

  • Consume this combo 3 times a day for 3-4 weeks depending on toxity level and how clean of an eater you are or have been.
  • Obligatory….check with your doctor (diabetics especially)
  • Can be taken for nursing mothers but maybe not 3 times per day. Again check with doctor
  • Can be taken with or without food although I suggest taking with food to avoid any stomach upset (which has only happened to me once).
  • I took the combo for 3 weeks straight and lost 6 pounds and flat belly welcome back and muscle tone I see you better again. As I continue to read the Brain Body Diet I understand now why it works.  Now I’m in the process of cleaning up all my body care products.

Extreme Self-Care here I come as well as sharing this knowledge
with you so
 you can benefit as well.

 

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


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

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR GIVE US A CALL AT 901-466-6242

CLICK  HERE FOR INFORMATION ON OUR HEALING ARTS SERVICES (MASSAGE, BODY WRAPS, REIKI, INTUITIVE HEALING, ASTROLOGICAL/BIRTH CHARTS & SOUND HEALING THERAPY). WE ALSO HAVE ALL NATURAL SPRAY TANNING, FACIALS & KT TAPING.