nutrition coaching tonya tittle south carolina

November 24, 2021

Did you eat too much or too much of the “not great for your health” foods. Let’s not even call some of the food you ate actually food. If it were food you could have correctly said and spelled the ingredients on the label. You did it so get back on the wagon before it goes off into a ditch and down a valley. You have 4 weeks to tighten up before the Christmas Holiday. If you spend time lamenting and feeling guilt then you are missing out on the present in which you can do something about NOW. It takes 3 days for cellular turnover in your gut and 30 days for your skin.

Take this plan and run with it…..

  • Get a greens power to get back to being less acidic in your gut. I like spirulina or a blend of greens. I steer away from broccoli as who wants gas in their gut when trying to clear it out. Try twice a day for 3 days then once a day as a regular part of your diet plan.
  • Add this greens power to your morning protein shake regime or add with water and suck it down. For the health of it! You play you gotta pay. Your skin will thank you.
  • Walk or exercise at least 5-6 days per week. Shoot for 10 k steps, it really does make a difference.
  • Make some of these exercise days intervals to up that metabolism. Try twice a week totaling 20 minutes of intervals at 75-85% effort (including rest). Example: stationary bike 5 min warm up then 10 one minute sprints with RPM 90-125 with rest 30 sec in between then 5 minutes of 20 sec fast and 20 slow until you total 20 min. Clock will actually say 25 min post workout unless you have time and motivating to do cooling down for 5 minutes.
  • Water – drink half your bodyweight in ounces plus 5 ounces for every 15 min. exercise
  • Try some relaxing teas before bed and some decaf or green teas during the day.
  • Try a detox either from Metagenics or M’Lis (our second favorite).

Here’s the links to Detox Kit Options:

1st choice: Metagenics 10 day Cleanse (Nov. 24-Dec. 1 get 30% off Try this code BFCM30 for Metagenics products)

Second choice:  M’Lis Total Body Cleanse

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms. Framing from top of rooms to ceiling actually had to happen this week as well as finishing the wall between the landlords space and our space as well as framing inside for the 2 windows to be on the front of the building. Still figuring out where boxing bag will hang. It’s coming together albeit slower than I want but I am keeping patient as it will be awesome. Meanwhile I am spreading the word in town to new people I meet, like when I got my booster Covid shot.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..
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.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1

Energy Fitness
Owner/Dir. of Training

 

 


September 30, 2021
ketones-metagenics-product.png

So I’m not a fan of keto for all. I know there are a group of people that this method of diet works for them. It does not work for me as my 23 and me report says that with my genetics I gain weight on a high fat diet. There are so many different fads that come and go.

Eating mindful and with smart balanced nutrition is the best way as you are listening to your body’s cues.
Think, Eat for my body not my tongue or emotions. Easier said than done for most people.

For those that want to try or are already doing Keto then you know if you don’t have the proper amount of sodium you get headaches, foggy brain and fatigue. I have suggested that our clients trying this make sure to either try a broth or take sodium Caps (S-caps).

Metagenics, a company Energy Fitness has used as a vendor for over 6 years has a product that I find interesting. I haven’t tried it. Looking at the ingredients the sodium content can help you get sodium stores balanced. In fact, it even states on container “Induces acute Ketosits within 15 minutes.” What? That’s a big claim. Of course you can’t go binge on pizza, beer or doughnuts and then take it silly!

Check it out! https://efitness.metagenics.com/exogenous-ketone-salts

Think of it as part of your grocery budget as for 14 servings in a container at $65 +tx that’s $4.64 a serving. Reorder and save 10%. Less than a glass of wine or beer out. It’s all relative!

This product is non-GMO, gluten-free, and vegetarian.

Warning: Take only as directed under the direction of a licensed healthcare practitioner. Not for use in patients with severe or chronic kidney disease, hypothyroidism, hyperparathyroidism, hyper or hypophosphatemia.

Caution: Not to be taken if pregnant or nursing. If taking medications, consult your healthcare practitioner before use. Each serving provides 1,740 mg of sodium. Do not exceed one serving per day. Keep out of the reach of children.

See other product details on the web link above or by clicking on image.

Remember the online on demand video platform I said I would release link to by end of September. There have been delays as I am having to as suggested go and add background music and motion graphics. With my family about to move into our new house this project will be delayed as I have only finished the 12 week Transformation video collection and the Golf Fitness collection. These only total 13 of the 120 videos. This is an important project as I know you will get great results from the strength, mobility, core, flexibility and nutrition digital content. Oh, and as if moving a household isn’t enough I need to get over to the new Energy Fitness location and demolish a few walls by this weekend.

Energy Fitness studio in Travelers Rest, SC (relocated town) will be under construction soon. Since you can’t see us onsite….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 20, 2021
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Why do people take L-citrulline? What are the health benefits for your body? It boosts nitric oxide production in the body.  Nitric oxide helps your arteries relax and work better, which improves blood flow throughout your body. This may be helpful for treating or preventing some diseases.

Amino acids are sometimes called “the building blocks of life.” The ones you acquire in your diet are called “essential amino acids” — you need to ingest them from other sources to live. Others, called “nonessential amino acids” because they are not essential to the human diet to survive, are created by your body.

One of these nonessential amino acids is L-citrulline. Its name comes from “citrullus,” the Latin word for watermelon, from which it was first isolated.

The kidneys break L-citrulline apart into another amino acid called L-arginine and the chemical compound nitric oxide (NO). Nitric oxide improves blood flow by relaxing arteries.

Dietary Supplement and ‘Medical Food’

L-citrulline is produced in both over-the-counter (OTC) versions and as a pharmaceutical-grade medical ingredient.

OTC versions are popular with athletes attempting to gain an edge in endurance and strength. Studies have found that nitric oxide may improve sports performance, possibly through its effects on blood flow, muscles and metabolic actions.

The dosage is 3-5 grams before workouts is common and there is no loading phase. A powder supplement is better as it will get to your body faster. Often mixed with water and taken with Branched Chain Amino Acids can be very effective for avoiding “the bonking” feeling when doing cardio as well as can help you recover faster between sets of resistance training. Who doesn’t want to get a boost to their workouts without feeling that jittery feeling that many supplements give you. I personally don’t do caffeine and never do energy drinks. Work within what your body needs or can get a boost naturally without messing with your body’s natural energy cycle (called circadian cycle).

 

This supplement has been studied and is not shown to be more effective than L-Arginine and Taurine which are ones I have tried and didn’t like the buzz it gave me.

Always do your own research before starting a new supplement. Blood work is also a good indicator for supplements such as vitamin d, iron and calcium.

Amazon also has their own generic brand in which I have tried as well. Consult your physician before taking and ask if it interferes with any other medications or supplements you may be taking.

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.


April 2, 2021

So often as a fitness professional it never fails, I tell people when asked what I do for a living and they start spilling out all their woes/pains and struggles to keep or get fit. Some are easy suggestions while others are more complex and out of my scope of practice.  Think of your feet as your base of support for balance and aid in your walking/gait pattern.

If you wear shoes that are either too high in the heel or the reverse, too low you may start having ankle, foot, knee, hip or back problems. Often you start compensating which can cause nagging pains and even affect your performance in a sport. Heck, even if you are a desk jockey or nursing a chronic injury you can really compound the effects by not properly taking care of your feet.

This is a great self care tool at the beginning and end of each day. Try for 30 seconds to one minute every day for 6 weeks and track results. Often we forget about the pains when they go away.

There is no sound in this video. You can either use a dowel, a foot reflexology roller, golf ball or as you see in the video a hard rubber ball (often found in Old Navy stores for a quarter I believe). When you come across a tender point try and hold it in that position until the pain dissipates. The more pressure you put on it the slower you need to go across the fascia. For those of you interested in reflexology, try to look up on a chart online where you felt pain or tenderness as it relates to parts of the body and body organs.

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

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

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