nutrition coaching travelers rest tonya tittle

December 5, 2021

I just finished a continuing education credit on Structural Integration for my Massage Therapy License in South Carolina. I’ve always been interested in it since I was introduced many years ago by a massage therapist during marathon training. This blog post briefly touches on this technique and why water is essential.

What is SI? It’s a massage technique that can be defined as the three-dimensional balancing of the musculoskeletal system, which helps us bring balance between the body and gravity. Performed in 10 sessions series, specifically targeting segments of the body in a unique order. The major body segments are organized around the center vertical axis. This allows the center of gravity for each segment to align with the ones above and below. Creating deep structural shifts and balance to the body. Vertical alignment allows the muscles to be balanced from side to side, front to back and inner core deep muscles to outer core superficial muscles. This ultimately allows the body to expend less energy to maintain balance and general function at a more optimal rate. In laymen terms: you need to lengthen, correct rotation and balance the head on the shoulders and spine, spine to lower back, front to back, side to side and all fascia in between.

The CEC reminded me that I must keep not only myself properly hydrated but to help continue to educate our clients and anyone else that desires to feel the flow of our Life Force Energy. Our cells are continually communicating via electronic messages and when there is tightness, restriction and shortened muscles they can pull the body (including bones) out of alignment affecting breathing, energy flow and chakras. Regardless of if you believe it’s hokey or not, we all have a life force and have had moments in our life that we felt more balanced than others. It really is about creating a balance between mind, body and spirit as a picture of total wellness.

How much water do you need every day?

Well..that depends on your diet. If you are someone that eats plenty (8-11 servings) of fruits and veggies every day then you are consuming water dense nutrients. If you are someone that consumes lots of processed carbs or starchy foods then your body will store more water but also require more water to flush out the toxins. For each gram of carbohydrates you consume your body holds onto 3 grams of water. 5 grams is a level teaspoon. Individuals that have just received a massage more water is needed to help flush toxins released from the fascia and blood stream to get flushed out via the lymphatic system.

Individuals that drink caffeine need to remember that it’s a diuretic and more water is necessary. On the other end of the spectrum if someone has mostly a veggie and fruit with unprocessed protein sources or cleaner sources need to make sure to not drink too much water as it will dilute sodium stores. Women competing in long distance races tend to overhydrate whilst men tend to underhydrate so balance is key.

A general rule…

consume 1/2 your body weight in ounces every day plus 4 ounces for every 15 minutes of exercise.  A 200 pound individual would need to consume 100 ounces of water and if they exercise 45 minutes then total consumption would calculate to be 115 ounces per day. Another way of checking to see if you are consuming the right amount is to check the color of your urine. If it’s clear then back off the water. If it’s a light yellow, that’s about right. If your urine is dark yellow then clearly you need to start giving yourself time in the day to consume some water each hour. Your body will not take kindly to gulping down 40 ounces at one time as you will just dump this water out via peeing. Pace yourself and be kind to your cells, fascia, skin and bladder.

 

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75. If you are local and want to start now. Just give me a call 901-466-6242 and we can get you started with a functional fitness assessment and a few things to do on your own before the Travelers Rest location is up and running. Sadly only the same to report as last week due to electrical labor shortages…South Carolina Energy Fitness relocated site update: Framing is up for showers, bathrooms and massage rooms and framing for exterior windows. 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.
While you wait for onsite or if you don’t live in the area, why put off your fitness…..I might even let you come to my home office and do an assessment and discuss your health needs. All it takes is a call. Maybe you can be one of the charter clients for South Carolina location like a recent call that is now on my books for TPI functional movement screen and home program. LET’S GET MOVING!
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

 


October 28, 2021

Don’t the majority of us workout for the physical results you see in the mirror. In this often superficial world, let’s face it, that can be a real motivating factor in keeping you consistent with your workouts and amount of effort you put forth. Form is key, so no sacrificing form when I talk about super sets aka chasing. Now, maybe you are more familiar with the word chase in the form of running after someone or chasing a shot of alcohol with wine or beer. That’s not the kind we are talking about. In fact the more of the drinking you do the less your muscles may show. Totally not worth back-stepping when you put all that effort into your workouts. Maybe you are laughing as you are reading this as maybe for you there are no workouts at this time or you are just showing up and doing the same exercises and intensity each week and wonder why you aren’t getting results.

Seeing tone in your arms can make you feel more confident to wear tighter clothes, sleeveless or even shirtless for swim time or wild nights.

These two triceps exercises are a great way to introduce you to supersets. Simply go from one exercise to the other without taking a break. I do mean NO break. Get right to it. Have it set up and ready to go.

Tricep French Press with 2 Dumbbells. Hinge at the elbows! Try aiming for one end of the dumbbells to lightly graze the top of your shoulder. Keep the elbows in. Keep the weight light at first for good form. You can do one arm at a time or be efficient and do double. Aim for 12-15 reps or if you are going heavy then 8-10 reps. 3 sets are best. Do legs or core not involving the arms in between the paired exercises. A rest between the sets could be 1-3 minutes depending on your goals and supplement regimen (meaning if you use the right kind of amino acids to keep away fatigue and help you recover faster).

 

 

 

 

 

 

Tricep Dips

Full with legs straight.

Keep elbows in!

Do as many as you can or at least 15-20 reps.

 

 

Here’s a bent leg version with or without a weight plate or medicine ball in your lap for added resistance. If using a weight, go for as many as you can – ditch the weight and keep going.

 

Do a little Tricep overhead 5-10 second stretch post each superset or give it a quick self massage to help flush out the burn of the lactic acid.

HAPPY TONING / LIFTING / RESISTANCE TRAINING

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.


October 23, 2021

A cycling race that took place yesterday, here in my new town of Travelers Rest, South Carolina called Hincapie Grand Fondo Series was a sight to behold. The ride consisted of 15 miles, 50 miles or 80 miles of amazing views of the Blue Ridge Mountains. With the longest rides comes punishing climbs totaling over 4000 feet in elevation. It was kind of weird for 35 years of participating in races to be a spectator at an event. I went to check the event out.  I passed out some rack cards and met new people. Almost 20 years ago in Memphis I had to hang brochures door to door in South Bluffs and my neighborhood Harbor Town and now I have to let people know Energy Fitness relocated to the area and to hire us as their personal trainer, nutrition coach or massage therapist.

Famous retired professional cyclist George Hincapie lives in Travelers Rest, SC is the race director, Hincapie Sports store owner (located downtown Greenville, SC) and owner of award winning destination boutique Hotel Domestique #hotel_domestique. Yesterday, Saturday, October 23rd, 2021 was the 10th year of the ride series. I stood at the starting line and watched for 21 minutes as the mass of 2600 cyclists took to the road (their largest participation to date). Competitive, professional, recreational and all in between came to ride the courses that George used for training for the Tour de France during the years 1994-2012. He was a Domestique on Lance Armstrong’s team as well as a key domestique in several other winning Tour de France teams and many other winning titles to his name. Check out my pics of a few athlete celebs at the starting line (pics below) George Hincapie, Lance Armstrong, Victor Hugo Pena, Santiago Botero & football player Deangelo Williams.

Stretches at the bottom of this post are great for everyday
as well as several other sports & post race recovery. 

As you know from many of my blog posts that being your best self includes CONSISTENT self-care. What you do before, during and post exercise is all part of your regime. Just like post workout nutrition is part of the workout. Having a consistent self-care and recovery routine is otherwise known as a plan to succeed and help you be injury free.

Including all my training and cross-training involved in being a high school and collegiate athlete in cross country & track and multi-sport athlete, I can relate to the hard core and recreational athletes to offer professional fitness coaching, tips and tricks for success. Having done a half-iron man triathlon, 62 mile ride, marathon, 32 mile kayak race and many other endurance events for about 35 years I know how getting those miles & time in on each mode of training is imperative. Skipping out on stretching is just not worth getting an injury over, nor is ignoring “bad” pain and just pushing through it.

Getting miles in the saddle on a bike puts a lot of tension on your hip flexors and posture. Did you know that the upright bike works your quads and calves mostly while a recumbent bike (where you have a back rest) works your hamstrings and glutes. That’s why recumbent cyclists can go further with less leg fatigue. Those glutes are large work horses. A proper bike fitting is key to good efficiency as well.

You just can’t just go full boar and never stretch properly. Each sport has it’s own muscle imbalances it creates which is why a program that includes cross training, resistance training and specific flexibility movements. Of course addressing any functional imbalances via a functional movement test is the true assessment for targeting the right muscles & joints to stretch and strengthen. Many cyclists have crazy tight hip flexors which can lead to low back pain.

Hold a stretch for 30 seconds up to 3-5 minutes for optimal results. It can be done everyday and just about anywhere. Stretching is the hardest component of fitness to have people start and keep doing as it’s just not comfortable at first and down right painful to the joints and some muscles at times. It is the fastest to improve as improvement can occur in as little as one session up to a few days, weeks or months for those that have avoided it like the plague.

Here are a few stretches to keep in your library:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Celebrity Athlete sightings, vendors
and a neighbor/biz owner in TR:

 

Energy Fitness studio in Travelers Rest, SC (relocated town) is under construction in hopes of being open again before years end 2021. Since you can’t see us onsite yet….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.

Deangelo Williams (played at University of Memphis then Carolina Panthers) if I would have known this I would have told him I just moved from Memphis! #deangelowilliams

Greg & Lance. Maybe you can name the others.

#georgehincapie #lancearmstrong #hoteldomestique #domestiquesports

 

 

 

www.thespeedhound.com

compression leg massage sleeves

(far left pic)

Amp Human (www.amphuman.com) Grabbed a sample of electrolytes to try. Booth vendor said Lance Armstrong is a big supporter and customer)

Also grabbed a card for www.suprabars.com 

Brady Gilbert (neighbor & fellow biz owner) Call Brady (Computer Services owner, downtown Travelers Rest)

 

 

 

 

 

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.

 


October 15, 2021
internal-arm-rotation.jpg

Do you wake up with shoulder pain now or ever have? Do you have chronic shoulder aches? Maybe it’s your sleeping position. Having personal trained so many clients over the past 20 years so many people don’t consider the time in the sleeping position that can be the culprit of shoulder pain.

Check out the pictures below. If you sleep with your hands above your head then you are laterally (externally) rotating your upper arm bone (humerus) causing you to overstretch some muscles and overwork other muscles. Vice versa if you sleep with your hands folded across your chest as pictured in picture 2 below. This is called medial or internal rotation of the humerus.

To counter your pain, you need to strengthen the muscles that are overstretched. To do this you need resistance training to shorten the muscles that need to hold shoulder/ rotator muscles in the proper scapular position.

You will thank me later!

Pic 1

Pic 2

 

 

 

 

 

 

Determine what feels best or makes the pain go away during a band, dumbbell or cable exercise. Try for 15-20 reps if using bands. If using dumbbell for external rotation then use light one such as 1 to 8 pounds and if needed use a towel between your upper arm and side to make sure you have no space between arm and body. Of course stretching in the opposite direction can also be helpful. Be your own best therapist and detective to solve and help reduce pain that just won’t go away. Also think about bad biomechanics that you may be doing everyday, such as using one arm more than the other for grabbing bags, groceries or the position of your head while watching tv or talking on the phone.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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.

 

 

 

 


September 25, 2021
golf-42-of-121-1280x1606.jpg

Wowza! Have your legs been so tired and you went to relieve yourself using a public toilet and your legs were on fire from the hovering position? Mostly this is aimed at women I’m sure as most men will either hold it or put toilet paper on the seat. Am I really discussing urinating in public toilets? You bet!

Traveling recently to Memphis and back to South Carolina I had several pit stops on the road since it’s an 8 hour trip one way. To be efficient with time, lack of hooks or places for bags, purses, phone or keys inevitably one must hover to get it done and get back on the road.

What stands out in my mind is that burning feeling in the quads and tight solus muscle (lower calf). Having seen so many clients over the years not be able to do a proper squat this inability can easily transfer to public bathroom hovering events.

Check out the combo exercise below. It’s a static squat with a bicep curl. The dumbbell could easily be what ever you are holding in your hands that there is no place to put in the stall.

This exercise is especially great for people with sway back as it also gives a great posterior pelvic tilt stretch in the lower back (lumbar region). Be sure to shift weight back trying to avoid having the knees over the toes.

Below is shown where dumbbell curl comes to finish position towards the opposite chest slightly across the sternum (breastbone). Notice the heels are on the ground and I’m resting one forearm just above my knee. The low back is flat as well as the upper back. You should be forcing your chest out. This is a different type squat hold than a squat trying to teach you how to be more upright in a squat. This is one for me I still work on after 30 years of running.

Go for either time or reps. You can do either version or both. Try holding it for 30 seconds and work up to 1 minute. Want to get stronger and have more leg endurance faster? Perform every other day and see feel those legs not burn as much and the time fly by.

 

 

 

 

 

 

And just for good measure here’s a few quad stretches to keep those muscles from cramping up and increase flexibility and mobility. For the second stretching picture likely you will need to be up on your elbows for this one as most people can’t lie back all the way.  Use caution and common sense not to force it if you have knee issues. Hold for 30 seconds for up to 3 minutes and do these stretches everyday.

 

 

 

 

 

 

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.


June 5, 2021

I made a video a while back and thought I would use for this blog post along with some supplement suggestions for those of you that struggle with sleep. Not getting enough sleep is a chronic issue so many people have. We all need to be protecting our sleep like a guard dog protects a property. If you aren’t starting the day refreshed then a snowball effect can occur that can make us reach for caffeine, sugar, fattening food or alcohol which can further decay good sleep habits.

I decided to cave and take a supplement as I would just get up and pee 3-4 times per night which absolutely can make you feel less rested. I always am amazed and a bit jealous when I meet people that don’t get up at all during the night to urinate. Lucky!

I have multiple ways to check the quality of my sleep. The sleep number bed and my Garmin watch are great at stats. The stats don’t always line up, but I don’t get to fixated on them. I just make sure to be circling the bed near 8:30 if my goal is to rise at 4:40 am to start workouts at 5 for weight training days. Why so early? Excuses and obligations come faster when workouts are delayed in the day.

 

Here are a few supplements that clients like, that you may want to check out from Metagenics.
https://efitness.metagenics.com/metarelax https://efitness.metagenics.com/benesom
https://efitness.metagenics.com/myocalm

 

 

Protect Your Slumber!


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.


May 23, 2021

I just completed a cec course called Glute Reboot for my ACSM Exercise Physiologist certification. Lots of them were refreshers but then they got technical and in the weeds so I’ll pass on the need to know and broad strokes. One of the instructors worked in Miami as a group fitness instructor. When she first arrived in Miami an individual approached her to say “Let me tell you what we care about for fitness in Miami….flat tummies and big firm butts!”

Men, do you need this post and these exercises too? Yes, as the body doesn’t distinguish from male and female muscle fibers. You need strength in the glutes and supporting muscles to help you lift heavy and correctly without getting hurt.

When talking about developing or keeping a strong and functional backside, we’re talking about more than just the gluteus maximus (the largest butt muscle) as there are other supporting and synergestic muscles that aid in our movement. I coach our clients to move their bodies in different planes. A plane is an invisible way of dividing the body in sections, like front to back, left to right and rotational.

Planes of movement example exercises that get the booty: tranverse, frontal and sagittal:

Sagittal plane: squatting, Lunging, running, walking

Frontal plane: side lunge, outer thigh or lateral movement (side to side), jumping jacks, roller blading

Transverse plane: roman twist, medicine ball throw to side, curtseys, chest press with rotation, paddling and racquet sports

HOW MANY REPS should you do
to build muscle mass and definition?

60% of 1 Rep Max until muscular fatigue. If I tell a client 12 reps and they do 13 and still can still keep going/have more in the tank then they haven’t reached muscular fatigue.

In order for a squat to be done properly an individual needs to have the ability for flexibility in the femur (upper thigh bone) to be able to internally and externally rotate (rotate in/medially or out/laterally). A weakness in this or in the inner thigh muscles or the gluteus medius muscle then optimal glute function will not exist.

The next time you are working out pay attention to how fatigued you really are, or are you just bored and going for a number. Sometimes we have clients do pause sets in which you pick a weight in which you think you can do multiple sets of let’s say 10 reps with a 5 seconds break between them. If you indeed picked the right weight you would maybe only be able to do 1.5 to 2 sets of 10 reps. The goal is to get a set of 10 reps, rest 5 seconds and maybe not be able to get more than 5-7 reps with that short break. Of course these reps should have perfect form.

When a fitness professional like myself or other qualified and trained fitness staff give you exercise suggestions, we are giving you the broad strokes. For those of you that like the science then at the most basic to work the glutes you have to have hip extension, hip adduction, hip abduction and medial and lateral rotation of the femur at the hip ball and socket joint. Don’t forget that there is an concentric contraction (shortening of the muscle) and an eccentric contraction (lengthening of the muscle). In the lowering phase of a lunge the glute is stretching getting ready to load the muscle for explosive or concentric contraction. Any weakness along the chain the spine or other joints take the load leading for possibility of injury.

Here’s a few exercises below in my library. I couldn’t just stop at 3 for those of you that know me:

This is a curtsey or bowler squat with movement in the frontal plane.This exercise also hits the rotational or tranverse plane by medially and laterally rotating the femur especially since there is a balance on one leg component.

Frontal plane movement. This is a kneeling outer thigh…remember to go for fatigue and for this with no weight will likely require higher reps.

Sagittal plane movement: (can be done with a loop band or band anchored to door as well.

Sagittal plane…One leg squat to bench

Tranverse Plane/Rotation..The staggered chop squat is a golden exercise as it get’s multiplanar movements.

This lunge twist can be done without the back knee being on the floor to fire more glutes. The leg is working hard to stabilize and avoid going in or out which can turn off the glutes. I have clients also do this with a band during zoom online training or for an extra at home exercise. Remember…we’re going for fatique and proper form. Breathe!

So the next time you may wish to poke fun or think it’s boring when you see someone working with a band doing different angles and lots of reps you may want to join in or take note. Often times we need a little push to work harder or up your game to get the body you want. Many of you may remember Abel, one of our personal trainers for several years until he moved to Austin. I follow him on social media and recently saw a post he did that included putting a weight plate on his back whilst doing ab roll outs with the wheel. I messaged him thanks for giving me the inspiration to pump up my own ab routine. Next workout was 25 lbs plate and 2 sets of 10 reps (on my knees of course like him, I don’t wish to throw out my back in the pursuit of a great core).

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.

April 22, 2021

This is a program I wrote for a client several months ago. It has several of my favorites and go to exercises for both the beginner and intermediate to advanced individuals. So many people don’t know what personal trainers, massage therapists or physical therapists are talking about when we say people need to do functional exercises. This means simply moving your body in movement patterns that helps you do every day tasks without getting hurt. Simple tasks such as lifting a kid from the floor or up and twisting, picking up groceries and navigating up steps or around objects in the way on the way to the kitchen can present a challenge if there are body or muscle imbalances.

The video is only a demonstration of one program in the 2 set program design I did for this runner. I give these and similar exercises to many of my clients and they don’t even have to be athletes.

How well can you perform these? The video is less than 7 min. so give it a view. If you are going to make it a workout then go for 2-3 sets of midrange reps 10-15 reps.

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.


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
metagenics-vitamin-d-family-of-products.jpg

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.