nutrition coaching memphis

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 LIsa 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). 


April 4, 2020

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

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

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

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

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT
901-466-6242

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

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

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

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


March 8, 2020

There is always so much buzz on nutrition. How about let’s use our brain and not whatever the latest fad is. I remember crunching the heck out of ice when I was a kid and different points in my life. This habit would drive my grandmother crazy and I recall her words “You’re gonna break your teeth!”. Well, come to find out later my body has a habit of being low in iron and it is known that people low in iron like to crunch ice.

If we only listen to our bodies we might be much better off physically, spiritually and emotionally.

Let’s define the word intuitive from vocabulary.com. Intuitive means having the ability to understand or know something without any direct evidence or reasoning process.

What exactly is intuitive eating?
  1. Reject the diet mentality – a diet is the way you eat not a dirty word that means restriction
  2. Honor your hunger (I have established a time on the clock that may vary a bit but works for me as I don’t want to be hangry.)
  3. Make peace with food – thank your food for giving you energy and nourishment (think of your body as a racehorse and you are putting in the best fuel).
  4. Challenge the food police – I have been called this before by my family as I want them to have a balanced diet especially my kids that just go for processed high carbs then I know they will be grouchy when coming off the carb and sugar high. Offer yourself better choices and have them available.
  5. Respect your fullness- if you must get seconds then get a smaller first serving
  6. Discover the satisfaction factor.
  7. Honor your feelings without using food – Am I sleepy, tired, stressed, need outside time, need timeout? Try not to eat your feelings.
  8. Respect your body.

Let’s take a look at all the distracting eating plans of the past and then discuss how new thought patterns and questioning your cravings may help you reach your goal weight or help you stick with healthy eating habits.

Depending on your age you may have been around for lots of buzz “diets”. I’m 46 and remember these or at least hearing about them:

  • mayo clinic diet
  • cabbage soup diet
  • juicing
  • diet pills
  • weight watchers (points)
  • jenny craig
  • macrobiotics
  • grapefruit diet
  • low calorie cookie diet) this reminds me of those delicious snackwells boxes
  • slimfast, optifast, nutrisystem
  • Scarsdale diet
  • Atkins
  • Beverly Hills Diet
  • Ornish Diet
  • Zone Diet
  • Blood Type Diet (I actually follow lots of these guidelines in my current diet and recommend to others)
  • Subway Diet
  • South Beach Diet
  • Master Cleanse (Lemonade fast)
  • Raw Food
  • Dukan Diet
  • Paleo
  • Apple Cider Vinegar
  • Baby food diet
  • Gluten Free
  • Whole 30
  • Keto
  • the buzz the past few years has been intermittent fasting or high fat low carb.

The list above is a whopping 31 different ways to eat, no wonder you are confused on what works for you body.

What if you are not very intuitive?

You may be out of whack or need to listen to your inner voice more often instead of crowding it out with stress or offbeat mental chatter or just learn what the cravings actually mean and give it to your body.

Side note about intuition..since I do chakra assessments and energy work I understand that some people are more intuitive than others especially if the third eye chakra is open. Is your’s blocked or partially blocked? This chakra represents intuition also known as the third eye and is located on your forehead. Think the color purple or even purple foods to help open.

Intuitive eating can offer you emotional forgiveness from the years of torturing yourself with different diets trying and trying and trying again with little to no long-term success.

Here are some thought processes that may help you
learn to be intuitive again or be better tuned in.

Why am I craving salt?

Some experts believe that craving something salty is a sign of thirst.Thirst is often mistaken for hunger, so a craving for salt, which helps your body retain water, could mean that you’re not drinking enough or are losing water, for example, by means of sweating, faster than you’re able to ingest it.

Some researchers believe there’s a link between low calcium diets and salt cravings, claiming that, “In animal studies, researchers have found that a lack of potassium, calcium, and iron causes test subjects to devour table salt.”

Why am I craving sweets (cookies, cake, chocolate, etc..)?

Sugar is a chemical that makes us feel relaxed and also plays a role in regulating mood. This may be the reason why we reach for hand-fulls of candy when we’re stressed or sad because eating it can put us a little more at ease.

We sometimes crave simple carbs like sugar because they “are digested quicker than complex ones such as whole grains and beans, so the energy kicks in sooner.”

Another possible reason for craving sweets could be a sign that you’re not getting enough sleep.

Why am I craving Meat (Beef, Steak, etc..)? 

This can be a sign of a protein deficiency, as well as a lack of iron or vitamin B in one’s diet. If you happen to be a vegetarian, this doesn’t mean you should take a late night trip to the drive through and scarf down a burger, which would probably end up making you sick, rather, you should take it as a sign that you need to introduce more of those vitamins and proteins included in meat into your diet by eating more nuts, tofu, and dark, leafy vegetables.

Why am I craving white carbs? (bagels, bread, rice, muffins)

Once a starchy food gets past the back of your tongue, your body treats it the same way as sugary sweets.” This means that we crave the classic white carbs for the same reasons we crave other sweets when we’re exhausted physically and emotionally, or when we’re feeling down or overwhelmed. So what you may really be craving is energy and calmness.

When the brain’s opioids and dopamine reacted to the benefit of high-calorie food in the past it acted as a survival mechanism…Today, we still have the same chemical reactions to these so-called hyper-palatable foods…despite there being less of a nutritional need for them.”

Why am I craving dairy (cheese,pizza, etc.)?

Some medical professionals think that a milk craving is really a craving for L-tryptophan, which plays a role in releasing serotonin, as well as another soothing brain chemical called choline. Some doctors even think that dairy cravings could point to a deficiency in vitamin D. Some cheeses are salty and remember as listed above you may just need water or be lacking in potassium, calcium, and iron.

Why do I not like to eat breakfast? 

Maybe you have just created a habit of skipping or suck down some coffee that masks the hunger and gives you a false since of energy and messes with your insulin response (how you process carbs).

Why do I back load…eat more at night? 

Maybe because you skipped breakfast or didn’t eat enough during the day or enough protein for breakfast and your body is still needing nutrients. Unfortunately cramming big meals in your mouth and gut after 7 p.m. can teach your body how to store fat as it doesn’t know when it’s getting food again.

This is all food for thought. Thanks Elizabeth S. for suggesting this topic and asking me about it. Hope this offers you and our readers insightful information to eat for their health and best bodies.

 

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 28, 2020
clear-change-vanilla.png

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).