nutrition coaching memphis

August 26, 2021

My son asked me if I knew that our skin is an organ. He has just learned this in 6th grade. I said yes, and it’s your largest organ. He sometimes forgets how much education I have actually had on the human body and of course parents don’t know anything, right! He went on to say our skin is the only organ that can heal itself, if for example a chunk of skin were cut off your body it will mend and close the gap.

Now of course if will be different looking with scar tissue and less elasticity in that area. Your body goes through different stages to repair your skin. In the acute stage you will have redness, irritation, inflammation and sensitivity. This is when the body is laying down new collagen in random fashion. Your skin is also susceptible to absorbing toxins and chemicals. Think of all the lotions, creams, soaps, bug sprays, the plastics that hold some of these items, etc that you put on your skin as well as what’s in the environment.

First-degree burns are usually healed completely within 3-5 days. Second-degree burns take 5-8 days to heal if the damage is deep and months if someone has sensitive skin. Third-degree burns need surgical removal of the dead skin and then coverage with a skin graft to restore the pliability and function of the burn area.

I was reminded in February just how amazing the integumentary (skin) system is and had to endure the healing stages for many months. Let’s just say that over the counter glycolic acid is not available to the public for good reason. One of my vendors that we purchase from sells glycolic acid for their beauty products we would use for facials. I had an OCD moment by getting a little crazy on how much I rubbed on a dark spot I wanted gone. Should have used a Q-tip, not my index finger and a cotton pad. I burned just below my lower lip by rubbing too much and too long.  Eeeeek! Won’t do that again! Now, 6 months later there is a permanent indentation where some skin is missing.

Anyway, the point for this blog post is that I tried lots of things initially to keep infection from setting in and then keeping the area from contracture (permanent shortening of the new collagen). In phase 2 and 3 I finally found out by accident one day that the Zinc Oxide that I had put on my face before a run helped reduce redness.  I googled zinc oxide and found it helpful for reducing acne as well as inflammation for scars. It can help keep the sun away as well. Getting sun on a scar before redness is gone can keep it red forever possibly. Adherence is the key to scar treatment and can take up to 6 months of use to see a change (I can vouch for that sadly).I like Neutrogena products best for facial sunscreen to avoid breakouts.

Our skin is kind to us so be kind to it with the products you put on it and the food you put in your body. When you eat more clean with lots of fruits and veggies you likely notice more glow to your skin. Beta-carotene veggies like orange and red peppers as well as carrots can be a natural SPF to your skin and may help you spend more time in the sun without getting burned.

 

 

 

Stay tuned for updates….

I am sending over 60 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner for videos, meal plans, 12 week transformation workout plans with videos, etc.  & drop ship Energy Fitness vegan protein powder to be available in the new few months or sooner.

In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

 


August 8, 2021
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I want to share something I saw on a magnet in an art gallery today. Put aside all the scientific health and fitness information I have shared over the years and let’s break it down to 3 simple items to contemplate for this simple blog post. Take a few moments after reading to see which area you may want to implement more.

Sometimes less content is more!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Releasing soon the new platform for purchasing videos on demand for fitness and nutritional guidance E-book with 7 meal plans as well as trainer coaching course full of amazing content for the new trainer I used to train our staff. I’ve been busy uploading content but as of this blog post it still needs more. Will be adding content often and give the link to the site soon. Be on the lookout!

In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


June 25, 2021

Men have stress no doubt and usually aren’t as good about allowing themselves good self care practices. All too many times the wrong solution is reached for like alcohol, smoking/vaping, fatty foods, destructive behaviors and lack of exercise.

No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.

Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week

May these few suggestions bust the stress and get you on the right path.

  1. Consider even just 20 minutes of exercise near daily with bouts of cardio, mobility and strength exercises. Too often men think if they can’t get 45 minutes or more of exercise then it’s just not worth it. Think about exercise and eating the right foods and portion sizes as change that adds up. You may not think you are doing much but think big picture as your accumulated efforts can add up and add extra motivation to keep doing the stress busters for self-care. Exercise releases the feel good chemicals called endorphins that can cause the body to relax which can also help with blood pressure.
  2. Good nutrition helps the body recover from stress. Eating the right foods gets easier after 3 days and better habits can take hold. Recognize your triggers to get off plan. Eat off smaller plates, reduce your portion sizes and minimize snacking. Try eating for your blood type (don’t know yours? donate blood. Consider Supplementation where you fall short. See below choices from Metagenics.
  3.  Be Present…Change What You Can and Accept What You Cannot! Find the good in life and praise it.

Accordingly, we suggest that men look into the following dietary supplements by Metagenics:

  • MetaRelax® features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
  • Tran-Q® is a classic herbal stress management formula designed to promote relaxation.*
  • Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
  • NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
  • Exhilarin® offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*
  • Adrenogen® pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


June 19, 2021

Over the years I have used lots of different kitchen appliances to varying degrees of success. For those that don’t know me well, I only cook for fuel and to feed the family. I have been known many times to have a smoking kitchen and a burnt pan. Gas stovetop is so much easier for me than electric. Cooking is not my gift as well as I’m not a fan of the kitchen. That said, anything that makes the food cook faster, tastes better I’m all ears and you may too unless you are a fan of slaving away in the kitchen and all the clean up that follows.

When people starting asking me about my thoughts of the air fryer, I didn’t have experience with it yet. After hearing my mother-in-law rave about how quick and good salmon tastes in the air fryer, my husband bought one. We have had one for about a year now and it has earned it’s place on the kitchen counter as a permanent fixture.

Think about all the veggies you either enjoy or force yourself to eat to feel or look better. The air fryer “theme” is that you can cook with less fat due the the convention method.

 

 

 

 

 

 

A few of my favorites items I often cook:

Brussels sprouts, salmon, kale, veggie burgers (from frozen), salmon burgers (from costco-frozen), tofu, scallops, cabbage, onions, mushrooms, cookies (gluten and dairy free), sweet potato fries (fresh and frozen tots), warming up left overs.

How much are they? The Air Fryers cost between $70 and $130 depending on model and place. Often having the right tools in place can help you achieve success, especially in the area of nutrition.

Go for it and see what amazing recipes and foods you can come up with to help you reach optimal health and weight. Find me on social media and tag me if you have a keeper.

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


January 30, 2021
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I love Diane’s success story and happy to have been and continue to be a guiding force for knowledge and inspiration. I like to share these stories to get some of you believing in yourself and your efforts as well as encourage you to reach out to fitness professionals with the right credentials. We have so many more success stories from almost 19 years of working with clients at Energy Fitness in Memphis, TN.

Meet Diane, a nurse and my former neighbor in Harbor Town in Memphis, TN. Here is her story and her self compiled before and after pics. Sometimes it takes more than me just telling you to hire me or giving you exercises, nutrition advice or other holistic mind/body tricks to get you moving on track to optimal health. Take it from Diane!

“A year ago I once again made yet another New Year’s resolution to lose weight. Once again frustrated that despite consistently exercising and eating “right”  I was overweight. But this time I decided to give Tonya Tittle’s program at Energy Fitness a try. I thought, I will give it 6 weeks. Well…..it’s been a year and it’s been an amazing journey. The difference with Energy Fitness is that Tonya develops an individualized program that is based on testing of your  fitness (cardio and flexibility) and your goals. And because part of my goals were to lose weight, I used some of my sessions for nutritional counseling. There were several plans to choose from but I knew I did not want a diet, I wanted to eat this way for the rest of my life. So I chose the Mediterranean plan, since it is what I harp on with patients!   So with two weekly 30 minute workouts, some tweaks in my diet and daily protein powder I was on my way. And within 5 months I was at my goal. The aha moment for me? Being able to tuck a shirt into jeans and wear a belt! So it’s a new year and still going 💪 with new goals. And although I gave myself extra treats during the holidays, I’m back on my plan with workouts and my daily Energy Fitness vegan protein feeling gratefully ENERGIZED!” Diane G., Nurse

Without naming exact numbers she’s lost numerous inches, pounds, bodyfat and feeling more mobile. Go Diane!

Recently I sent Diane 2 custom workout programs to do at home since we are relocating the studio next month to South Carolina (my new home). She wanted me to incorporate a cable pully unit she’s had for years and not been comfortable knowing exactly what to do with it. I also incorporated other small dumbbells and body weight exercises to give the programs a well rounded balanced based on her functional movement assessment we have done in the past. Each program consisted of 6-9 exercises. I sent her a pdf of each program along with a short less than 5 minute video of each one instructing her how to do the program and how many reps and sets to do. She loves it thus far and will reach out to get new programs in about 8 weeks because she knows that you have to change up your workouts to keep getting results.

When I texted her during this blog entry and told her she is the feature of my blog and hope she inspires people she replied…

“Your program is the Inspiration!”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I remember when she texted me the pic of her holding the fanny pack out with the comment “I haven’t worn this since last summer, Thanks Tonya!”

The pic in the face mask below is one she sent to me when she was feeling sexy after a routine medical exam. I love it when clients become more confident from their new improved lifestyle choices. Every choice you make can either take you closer or further away from the goal of having the body, skin, better sleep and more energy for optimal health.

C’mon ladies who else wants to feel some self love? Toot your own horn if you know you have worked hard for it. 

I’m here for you and you men deserve to feel great too, so give me a call or text 901-466-6242 for either virtual training or a custom exercise program. Eating right isn’t rocket science, it’s making the right choices for your body and working within your habit loop for success.

 

 

 

 

 

 

 

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)


December 31, 2020
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As a personal trainer, nutrition coach and cross training athlete I am always on the lookout for supplements to enhance my health, well-being, energy and keep stress at bay so I can continue to be energetic and exude the best of healthy choices made throughout the days, weeks and years. No time like the present to feel and look your best. Supplements are just that, supplement your diet in ways that eating pounds of spinach or basil just can’t and won’t happen as it would wreak havoc on the digestive system. I recently did a cilantro heavy metal detox and then decided to try Mary Ruth’s organics Holy Basil tincture.

Holy basil (Ocimum tenuiflorum or Ocimum sanctum)  is an aromatic shrub in the Lamiaceae basil plant family. It’s thought to have originated in north central India and now grows native throughout the Eastern world. Also known as tulsi, which means “the incomparable one” in Hindu, the holy basil plant is a perennial that has a light lemon scent and purple-pink flowers.

A methanolic extract† of Holy Basil leaf has been found to support the natural function of the stomach by helping to maintain proper acid and mucus levels. Holy basil is also a great way to “detox” the body. It may boost antioxidant production and detoxifying enzymes, so your body can cleanse itself of toxins and other unwanted agents. It also may help with stress and we all know what a tough year 2020 was, so why not boost your mood and detox at the same time.

“I love the sweetness and almost fruity taste it leaves in my mouth. I leave the bottle next to my bathroom sink so I will remember to take it in the morning, night and sometimes mid-day. So far, I feel like it has bumped up my energy just a bit and helps keep me more relaxed.” Mary Ruth’s Holy Basil Drops are by far tastier & better than my past quest to try edible lavender drops in water…yuck!!!

 

Help Your Mind, Body & Spirit 

With This Queen of HerbsA cornerstone in Ayurvedic medicine and used by natural healers for thousands of years, Holy Basil is an adaptogenic herb with antioxidant activity that supports cognitive function, digestion and more.

Organically Grown Herbs, Ethically Wild Harvested or Selectively Cultivated | N

on-GMO | Vegan | No Synthetic or Artificial Colors | No Preservatives | Alcohol Free Tincture | Dairy Free | Nut Free | Gluten & Wheat Free | Celiac Friendly | Soy Free | Corn Free | Nightshade Free | Sugar Free | Made in a GMP Facility

@maryruthorganics #maryruthpartner   •  here’s their website: https://www.maryruthorganics.com/

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized demo of your custom workout included.

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 

 

 


December 12, 2020

As a personal trainer and nutrition coach at Energy Fitness I am often telling clients the benefits of different foods, spices and supplements for ones health. Anyone that knows me well knows that I like spicy foods and jalapenos are a must in my condiments door as well as a back up awaiting in the pantry.

Spicy foods are a staple for many individuals diets for enjoyment but also for health benefits. For those that don’t enjoy spicy foods you might want to reconsider as recent research has found eating spicy foods actually helps the body function better in a number of ways. From helping individuals get in shape to staving off disease, foods rich in hearty spices can help boost health and improve quality of life. That burning sensation in your mouth might be worth tolerating when it means benefiting from these health benefits.

Here are 5 reasons to go for the spicy:

  1. burn more calories
  2. may help prevent cancer
  3. natural pain relief
  4. heart healthy
  5. releases good hormones like endorphins and dopamine release (the feel good hormone)

I took the #Paquionechipchallenge (https://paqui.com/onechipchallenge/)

@paquichips @onechipchallenge

My husband decided on a whim to purchase the chip in a convenient store during his travels this year. This one chip cost $7.00 and he brought it home all proud that he got something he knew I was bold enough to try. I had to think on it for a while and make sure my stomach was in the right balance to have it. It took me about 3 weeks to finally be in the right mindset and body balance to take the challenge.

The company is so Paqui is so sure that one will be your limit that they’ve packaged the Carolina Reaper Madness chip singly in foil packets, with one chip inside each coffin-shaped box. (If that doesn’t tell you something about how you’ll feel after eating it, nothing will.)

Inside this coffin shaped box is this chip containing the”world’s hottest chip,” which you can find in stores in one-chip packages.. The tortilla chip, which is pitch black features heat from the Carolina Reaper pepper gets an update this year with the addition of scorpion peppers and Sichuan peppercorns (which adds a numbing sensation in your mouth).

The chip’s power comes from the pepper used to flavor it: The Carolina Reaper took the helm as the world’s hottest pepper in 2013, replacing the Trinidad Moruga Scorpion. The Reaper hits an average of 1,569,300 heat units on the Scoville Scale (though it can be as hot as 2.2 million units). That means that the average Carolina Reaper is more than 190 times hotter than the hottest jalepeño, which clocks in at between 2,500 and 8,000 units on the scale. In other words, it’s hot. Insanely, agonizingly hot.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here’s a video of me eating the chip and my reactions: what’s up with my ears burning?

Here’s a video that made me feel better and laugh about not making it to 5 min as this guy, Akbar Gbajabiamila host of NBC America Nija Warrior. His reaction is intense and comical at the same time. In fact, I believe I lasted longer than he did before drinking or eating something.

My advice is to incorporate more spicy foods into your diet but by all means Don’t try the one chip challenge. If you do, have on hand bread, some kind of milk and some nut butter. Oh and oddly my 10 year old offered me a pickle and to my surprise it helped cut the burn. BTW…I paid for this several days post with IBS and was telling my oldest that I told him this would happen which is why I waited so long to do the challenge. This must have lowered my immune system as I very quickly afterwards got an intense sinus infection with chills and fever. Got covid negative tested thank goodness.

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87).

 


December 6, 2020

We wanted to bring to your attention if you are to the point where you are having unexplained headaches, fatigue, not sleeping well and maybe a host of other issues then maybe you should look to how your nutrition is serving and nourishing your body.

One of my clients is suffering from this now and has turned to Metagenics and tips from me regarding nutrition along with her already good diet and an iron supplement prescribed by her physician. If we all can take a look at our stress levels and what chronic repressed stress can do to the adrenals and the digestive system as a way of fighting back then we can understand and help fix the issue.

Many of us seem to just press on and on and on denying our body the ability to heal itself until it screams at us forcing us to fix it with the right supplements, nutrients, massage, acupuncture, meditation, yoga, exercise or other extreme self care opportunities. This is why having good self care habits in place already can make it easier to shift into extreme self care when needed.

Remember your gut is your second brain and when you are overstressed or out of balance digestion and absorption can be comprised. Bloating, headaches and malnutrition can occur leaving you feeling out of balanced and maybe with outer issues not mentioned. Metagenics supplement Ultra GI Replenish is a product with great reviews to help with digestive issues even if you don’t think you have them.

UltraGI Replenish® is a medical food formulated to provide specialized macro-and micronutrient support for patients challenged by compromised gut function with digestive disorders including malabsorption. It is designed to complement an eating plan that excludes common food allergens and supports healthy gut function.

It’s a dairy free formula and remember keep in mind that it takes time and patience to heal the body that may have been stressed for a long time even if the source of stress has passed.

To check out ingredients or purchase click here: https://efitness.metagenics.com/ultragi-replenish

 

 

 

 

 

 

 

 

 

 

Here’s one of the high stars reviews..

Life Changer   AMH from Houston, TX, USA 

This shake drastically changed my life. .. I had a whole host of health issues. This shake helped me get my GI tract back to healthy and my symptoms were alleviated. I can not recommend this product more.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87).


October 23, 2020

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

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

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

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

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

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

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

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

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

 

 

 

 

 

 

 

 

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

You can get an onsite or virtual assessment (via zoom) so we can access the quality of your body’s movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today! 901-466-6242 or energymemphis@gmail.com

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

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT, more certifications, qualifications and awards listed in my bio on website.

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


October 8, 2020

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

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

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

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

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

The best for your Quick Pick 4 is asking yourself

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

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

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

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

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

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


or click here for the two legged advanced version.

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

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

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

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today! 901-466-6242 or energymemphis@gmail.com

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

 

 

 

 

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

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

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