nutrition coaching tonya tittle

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.


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.


March 20, 2021

Being in the Fitness industry for over 30 years I’ve seen many people struggle and become very frustrated with their ability to lose weight. Many barriers exist that we can either decide to take action against to discover success or just keep blaming genetics, laziness or a half-baked poke at nutrition and fitness without a set program.

My husband, Mark Tittle and I got married in 1999. Just to give you a little background, we met April 1997 and shortly after I saw him at the pool without a shirt. At the time was 5’11 and about 189 pounds. He had what I considered to be a belly with excess fat around the middle. Don’t think I’m being mean when I say that, as he knew he had one and had always struggled with it. He did what many people do when they are young and carefree without kids or pets. He went out with friends staying out late, drank alcohol 3-4 days each week. He did and has always worked out 4-6 days per week, two or three days with weight training and other days walking, mountain biking and an occasional fitness group class, swimming, tennis or yoga. Back then his diet was okay most weekdays Sunday-Wednesday but when Thursday rolled around it was time to unwind/de-stress with friends, food, beverage and lack of proper sleep. Over the years he did what many a married people do or just most Americans, gain weight and get frustrated his efforts weren’t paying off in loss. I asked him to write his testimony below so as to inform and inspire others that may be interested or considering Testosterone replacement therapy. He said that he would give me the information but in no means he is endorsing for everyone across the board and doesn’t want to answer questions on it. Those that know Mark may know he is a big picture guy and hates details. He in fact glazes over when someone is being too wordy. I should know because I love to give details so I see that face and body posture all the time making me speed up or summarize so as not to lose his attention (lol).

Mark Tittle’s Testosterone Replacement Therapy Success Story to Date:
(for ease of reading-no italics)

In April 2013 my total testosterone lab values were below ‘normal’ and I was concerned about possible
metabolic syndrome as well as other subpar health indicators i.e. Blood pressure, cholesterol. My
energy levels and libido were declining.

I read everything I could online to better understand the science and how typical protocols were
administered.

My first experience was not what I was expecting and after several months I stopped therapy. I felt
lousy, bloated, and grumpy and my face was red. I was gaining weight not trimming down.

Fast forward 5 years to March 2018 when I began TRT for the second time. Things were still less than
optimal, I was lethargic. My journal reads that I felt “old, tired and uninspired”

Once again I read everything I could find as it relates to different protocols, pitfalls etc. Its trial and error.
No one solution or protocol fits everyone. Getting blood draws monthly at first really helped me to fine
tune what my body needed and how it was responding.

FINALLY….It’s been about 3 years now and my protocol is pretty well set.

For visual proof he even wanted to provide you with before and after pictures. Shared with Mark’s willingness and permission.

  • I self-inject my testosterone
  •  every 3 days and do add a small amount of an aromatase inhibitor to keep my estrogen in check as needed.
  • I feel great and everything just seems to work better.
  • I continue to gain or maintain strength at the gym and my body fat percentage continues to drop.
  • After an initial weight gain of a
    bout 20 lbs up to 218, I had to make some corrections.
  • This morning I weighed 187, I’m around 15% body fat, my blood pressure is normal and my cholesterol and other markers stay in range.
    TRT, for me, works more synergistically or is a catalyst for better health rather than a panacea.

Examples:

  • I have more energy now to lift weights and do my daily cardio.
  • To ensure that I gain full benefits from my work-outs I eat clean, healthy foods on plan and on schedule.
  • To make sure that I have the mental and physical capacity to earn a living and stay fit I make sure that I get enough quality sleep.

It all works hand in hand!

Without a doubt, my quality of life was improved by supplementing with testosterone but it’s not a ‘plug
and play’ solution. I hope that this was helpful and provides some additional information with which to begin to take
action. Best wishes! Mark Tittle, age 54

Hopefully this was at least a glimpse into something you many research a bit more and find the best practitioner(s) to meet your need. I’m not a fan of those walk in Men’s Health clinic that just boost your testosterone up to max levels and don’t monitor other aspects.

When Mark spoke of clean eating above, I will vouch that he really does do this 98% of the time and ditched alcohol. Mark has not drank even a sip of alcohol for over 6 months and counting. I wish more people would give this up and swim against the stream of society that glamourizes drinking. Are you constantly trying to improve yourself either mentally, spiritually, financially, or physically? If not, why?

Be the BEST YOU that YOU CAN BE and show the world kindness and confidence! 

Energy Fitness has a 3 Squares Meal Plan that is modeled after Mark has found success and many other clients have seen the same success combined with a smart workout program I have led or written for them. If you aren’t a client and wish to purchase this meal plan click here: Energy Fitness 3 Squares Meal Plan for only $19.99 found on the meal plan purchasing page

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.


March 13, 2021
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When people that don’t know me find out or overhear what my profession is they have questions about themselves or about a loved one. I am eager to help offer some information but am cautious as to not diagnose or prescribe as that is outside my scope of practice. I do have a lot of education under my belt, numerous certification as well as relates to this post Metagenics First Line Therapy Certification (a nutritional and lifestyle program).

Have you had your bloodwork done lately, as in the past year? This is a very good source to review and make changes to your overall diet and supplement program. Remember supplements are intended to add to your existing nutritional program and fill in the gaps where you just can’t get enough or don’t eat the types of food that contain a missing vitamin or mineral.

I recently had my bloodwork drawn and made necessary changes based on the current values that were in the low or top range. You can’t just rely on the comments “your bloodwork looks good” from your physician. I always have to ask them to upload the results to the portal. If you know the lab they use you can create a password to log in directly to your bloodwork and can make comparisons from years past. Often this is laid out in a more precise format. If you are like me and make changes then you want to see empirical values showing the benefits of your efforts and money if you purchased supplements to help make changes.

Last time I had low iron and now I’m in the good range because I added an iron supplement. The time before that my testosterone was low which is partly why I was feeling exhausted. For the diet component of low testosterone (females need in a certain range) I added or cut out certain types of food.

I have posted about Vitamin D many times but haven’t really mentioned the benefit of taking with Vitamin K.

Here’s from Metagenics website that’s a bit more precise:

Understanding vitamin D

In the past, vitamin D was thought to function primarily in bone mineralization. Today we know that “vitamin” D is actually a hormone that plays a role in numerous pathways and aspects of human health.1,2 Supplemental vitamin D can help.

Why vitamin D with K?

Like vitamin D, vitamin K is an essential, fat-soluble vitamin that plays a role in bone mineralization and cardiovascular health. Unlike vitamin K1, vitamin K2 is well absorbed by the body.3-5 Vitamin K, and in particular vitamin K2, is essential for calcium utilization and bone mineralization.*

Here’s 13 benefits from vitamin K alone:

Prevents Osteoporosis • Reduces Blood Clotting • Reduces Excessive Menstrual flow • Anticancer Potential • Prevents Internal Bleeding • Decreases Menstrual Pain •  Relieves Nausea During Pregnancy
• Prevents Hemorrhaging in Babies • Protects the Immune System • Regulates Blood Sugar
• Prevents Biliary Obstruction (Prolonged treatment with oral antibiotics causes biliary obstruction, celiac disease, regional enteritis, and ulcerative colitis, and is made even worse due to a deficiency of vitamin K.)

The recommended daily intake of vitamin K varies from birth to adulthood.

  • Up to 6 months: 2.0 mcg
  • 7-12 months: 2.5 mcg
  • 1-3 years: 30 mcg
  • 4-8 years: 55 mcg
  • 9-13 years: 60 mcg
  • 14-20 years: 75 mcg
  • 20+ years: 120 mcg
Ultraviolet raysUltraviolet raysWhere can we get our vitamin D
Food sources like beef liver, fatty fish, & egg yolksFood sources
Daily supplementsDaily supplements

Metagenics D3 10,000 + K features 10,000 IU of vitamin D3—the most bioactive form of supplemental vitamin D. This high-potency formula also includes bioavailable forms of vitamin K2 (menaquinone-7) to complement vitamin D.

Here’s a link to check out or purchase: https://efitness.metagenics.com/d3-10-000-with-k

Here’s a PDF to discover the right vitamin D with K for you are a loved one. Not sure the link will work as it’s on my backend for info on products. You might be able to check out directly from the website.
https://efitness.metagenics.com/mas_assets/media/pdp_marketing_section/d35000_k/resources/MET2653-VitaminD-FamilyFormulaFocusSheet.pdf

 

 

 

 

 

 

 

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.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE 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.