nutrition

September 18, 2013

Tonya Tittle of Energy Fitness in Memphis responds to “I don’t do Body Comp measurements.” Wait, what? Seriously?

I hear it all the time and it drives me nuts!  The excuses for this major oversight in judgment on behalf of most trainers is: “I am not that good at them.” “I don’t want to make anyone feel uncomfortable.”

 

bodyfat scale pic

 

plastic calipersHaving been a trainer for my entire professional career (over 20 years) I am telling you, this is critical stuff. You need to run numbers, track progress and hold yourself accountable to the numbers.

It’s a pain and I know I’m fat, I’m just not ready to be pinched and poked!!

Letting you determine whether to test body comp.  Really?  Who wants results or speaking as a trainer….who is the trainer here?

That is like you telling your Doctor, “Nahhh I don’t want you to take my blood pressure, listen to my lungs or draw blood.” Having conversation with you about your risk of disease is important.

We want you to see the value in doing the body comp because it plays a major role in how you are going to exercise? Just assessing movement and winging a basic program is just using a wait and see approach. Who wants to waste any time and effort in or out of the gym? Hopefully you answered no to this question.

Bottom line, a body comp is the

most critical diagnostic in personal training.

But I still don’t want to be tested………

I get it, I have seen and heard all of it.  And if you have anything interesting you’d like to share on why you don’t do body comps I would really love to hear it.

At Energy Fitness we recommend measurement information every 6 weeks. If we didn’t – it’s like your physician saying, “well you

look like you have Lyme disease, lets start you on this regimen of drugs and … ” Without diagnostic tests, how else are we going to determine your current level of wellness and measure your progress?

You owe it to yourself to under

stand the facts &  numbers. How do you show progress?   It’s so easy.  Knowing your bodyfat will lead to smarter more informed decisions about what you put in your grocery cart and ultimately your mouth!

Just sharing this science and getting you to think & act differently is how you get results.
If your not already an Energy Fitness client and your trainer is not “comfortable” then switch trainers or do it yourself with a bodyfat scale such as the tanita bodyfat scale pictured below (click here for the link  to amazon to purchase for only $60). MID-AFTERNOON IS THE BEST TIME FOR MOST ACCURATE RESULTS.  Also, if you want to be more motivated and see results in each area then you may want to get some inexpensive plastic calipers shown below also avail on amazon.

I did graduate research on the tanita model with the athlete mode and it had a very high accuracy rating comparison compared to the most accurate method (hydrostatic weighing) and my research even got published and presented at a conference.  The scale is within 2% of the hydrostatic-underwater weighing method.

Step up your game and track the results you get, share knowledge and understanding.

At Energy Fitness for 11 years we have not limited ourselves to giving clients great workouts, we apply the science to get results fast and safe.

If you get want to get your bodyfat tested by our caliper method our cost is $25.  MENTION THIS BLOG POST AND GET YOUR BODYFAT TESTED FOR $15.   Call and make appointment with us at 901-523-2348.  Takes less than 5 minutes.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.


July 9, 2013

Mike Keeney enlisted Energy Fitness Personal Trainer, Lisa Sanchez in Memphis Tennessee to help his health, well being, and fitness goals.

After visiting with his doctor, Keeney was informed he needed to watch what he ate and lose weight in order to maintain a lower blood pressure. If he failed to do so, it would result in cholesterol and blood pressure medicine everyday for the rest of his life. He immediately changed his diet opting for more lean proteins , fruits, and vegetables; cutting out most high carbohydrate and sugary foods.

259159_t607Keeney’s diet worked for a month or two, but then he noticed something still was missing. Already knowing Lisa and her husband, a fellow lawyer, Keeney often received encouragement from Lisa to add an exercise regiment to his weight loss and fitness plan. Keeney began to meet Lisa at Energy Fitness and starting training with her two days a week.

Lisa also suggested Keeney eat throughout the day smaller portions as opposed to eating a large amount at one time. She told Keeney not to feel guilty if he cheated some of the time and fulfilled his craving for a sweet.

Keeney has lost 35 pounds so far and is much happier with his life. Not only is he not having to take medication, but he says he feels 20 years old again.

Check out Keeney’s success story on the Commercial Appeal.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!


March 1, 2013

Feel like 19 again or at least get a glow about you and feel a steady energy level from adding just a glass of healthier beverages to your daily or weekly diet.

Fresh-Squeezed Juice vs. Bottled Juice

Have you ever tasted freshly juiced fruits or vegetables?  Fresh orange juice is mild and a soft sweet instead of the processed dead juice on the supermarket shelf that is bitter and tangy. The live enzymes and nutrients available in fresh-squeezed juices are not present in bottles juices.

Have you ever noticed the glowing skin and energy level of people that juice on a regular basis?  Would you consider substituting some of your processed food you regularly eat for breakfast or lunch with more nutrient dense real food as we make it easy for you with recipes included in this blog post.

A little motivation…… (really ponder benefits in the bullets listed below)

Health benefits of fresh fruit and vegetables:

  • Fruits and vegetables provide nutrients essential for growth and renewal.
  • Fruits and vegetables have a protective effect.
  • Fruits and vegetables have a medicinal effect.

The sequence of Juicing: (this was new & helpful information to me as I have been juicing for over 13 years)

The key to successful juicing is to begin with the ingredients that have the lowest water content and end with ingredients with a higher water content and end with ingredients with a higher water content. Ingredients with low water content such as garlic, ginger, parsley, spinach, red pepper and beets have a high concentration of flavor locked in their pulp. A juice extractor will separate the juice from the pulp but most of the juice will stay in the bowl unless you drive it out with an ingredients that has a higher water content such as carrot, celery, cucumber and apple.  By flushing the strongest flavors out first followed by the more neutral ingredients, you are ensuring that your next juice will not be tainted. Using a neutral ingredient last also allows you to adjust the flavor and potency of the drink.

Don’t chug juice like your 19!

Sipping and Swilling

Good digestion begins in the mouth. When you lay your eyes on attractive food that smells delicious, your body begins preparing to receive it. as your mouth waters, in anticipation, it secrets digestive juices and enzymes ready to begin the process of assimilation and absorption. this is why slowly sipping, not gulping, and swilling your juice before you swallow are so very important. as the juice is swallowed with your saliva, its revitalizing nutrients are already being digested and absorbed into your blood stream. Chewing your food is beneficial for the same reason.

Hoping you will enjoy some of those recipes…Happy Juicing!

*Special Considerations:
Fruit juice is high in natural sugars and should therefore be used sparingly by those who have been advised to limit their sugar intake. This may include individuals who have diabetes, hypoglycemia, candidiasis, or gout. Individuals with high triglycerides should also restrict their intake of fruit and fruit juices

RECIPES

Anti-Virus Cocktail II
4 carrots/3 sprigs parsley/2 stalks celery/2 cloves garlic

Ginger Hopper
1/4-inch slice ginger root/4-5 carrots, greens removed/ 1/2 apple, seeded: Push ginger through hopper with carrots and apple.

Pink Morning tonic
1 pink grapefruit, peeled (leave white pithy part)/1 red Delicious apple, seeded: Push grapefruit through hopper with apple.

Cleansing Cocktail
1/4 slice ginger root/1 very small beet or beet slice/ 1/2 apple, seeded/4 carrots: Push ginger, beet, and apple through hopper with carrots.

Super Energy cocktail
1/2″ ginger root/4 slices pineapple/3 oz. filtered water/ 1/2 cucumber/2 medium red apples/ 1 tbsp. Greens+: Juice ginger first. Follow with pineapple slices, adding a bit of filtered water to flush the juice through. Juice cucumber and lastly apples. Stir in the Greens+.

Immune Boost
1/2″ ginger root/1 small beet, scrubbed/2 medium red apples/2 medium carrots/ 1/2 tsp. vitamin C powder/20 drops echinacea: Juice ginger first. Follow with beet and apples. Juice the carrots last. Stir in the vitamin C powder. Drop in the echinacea tincture. Pour into a glass.

100 Metre Dash
1 handful spinach/10 stalks parsley/ 1/2 lemon, peeled/1 large cucumber/6 stalks celery/1 tbsp. Greens+: Juice the spinach and parsley first. Follow with lemon and cucumber. Finish with celery. Stir in the Greens+

Iron Maiden
1 handful spinach/1 small beet, scrubbed/4 medium carrots/ 1tsp. spirulina: Juice spinach first. Follow with beet. Finish with carrots. Transfer juice to a blender, and add the spirulina while the juice is spinning on a low setting. A blender is essential to mix in he powder because it is so fine and gets sticky when wet.

Hangover Helper
3 oranges/1 banana, peeled/1 tbsp. spirulina/1 oz. wheatgrass: Juice oranges first. Transfer the orange juice to the blender and add the banana. Start on low setting while you add the spirulina-drop the spirulina in once the liquid is spinning so it won’t stick to the sides. Pour into glass. Drop the wheatgrass into the glass.

Rise and Shine
2 pink grapefruit/2 oranges/6 fresh or frozen strawberries: Juice grapefruit and oranges. Put the grapefruit and orange juice in the blender. Start on a low setting while you add the strawberries. Switch to a higher setting for about a minute.

Detox Cocktail
10 stalks parsley/1 handful spinach/3 stalks celery/3 medium carrots: Juice the parsley first. Follow with the spinach. Continue with the celery and finish with the carrots.

Sweet Surrender
1/2 inch ginger root/2 medium red apples/3 medium carrots: Juice the ginger first. follow with the apples. finish with the carrots.

Garden Cocktail
1 handful spinach/1 clove garlic/ 1/2 beet, scrubbed/3 stalks celery/3 medium carrots: Juice spinach first. Follow with garlic, beet and celery. Finish with the carrots.

Fresh Vegetable Juice Cocktail
8 large carrots/1 stalk celery/ 1/4 small beet/ 1 medium tomato/ 1 small red or green pepper/ 1 small handful spinach or fresh parsley: Cut bitter ends off carrots. It is not necessary to pare them. Discard celery leaves. Run all vegetables through juicer. Makes 1 large serving.

Woman’s Roar
1/2 inch ginger root/ 1/2 beetroot/2 red apples/1 cucumber/ 1tbsp. Green+: Juice the ginger first. Follow with the beet and apple. Flush through with the cucumber. Stir in the Green+. Pour into a tall glass.

Beauty Spa Express
4-5 carrots/handful spinach/ 1/2 cucumber/ small handful parsley/ 1/2 apple: Bunch up parsley and spinach. Push through hopper with carrots and apple slices.

High Calcium Drink
4-5 carrots/3 kale leaves/small handful parsley: Bunch up kale and parsley. Push through hopper with carrots

Fresh Complexion Express
2 slices pineapple/ 1/2 cucumber/ 1/2 apple: Push pineapple slices (with skin) through the hopper with cucumber and apple slices.

Fruit Salad Cocktail
Bunch of grapes with stems/ 1/2 apple/ 1/4 lemon with peel: Push grapes and stems through hopper followed by apple slices and lemon wedge.

Recipes from:
Fit for life – Harvey and Marilyn Diamond
Juicing for life – Cherie Calbom & Maureen Keane
Juice for life – Ruth Tal Brown

We spend a lot of time working with our clients on Fitness and Nutrition, we stress the importance of whole foods, herbal teas and holistic healing. Once you begin listening to your body, you will be less inclined to consume processed foods, sugary drinks/candy and high fat foods.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

 


February 11, 2013

Energy Fitness trainers Tonya Tittle & Lisa Sanchez as well as our other trainers have been asked lately by clients about their opinions on the new peanut butter powders now available as a lower fat alternative to real peanut butter in the jar.

According to the description of these products they are to have 90% less fat than traditional in the jar peanut butter.

I personally have not tried either of the brands currently on the market. For over a year now I have omitted peanut butter from my diet and replaced with almond, sunflower nut butter and soynut butters as they do not cause me to have a stuffy nose and allergy type response to them.

The brands of peanut butter powders available to my knowledge are Bell Plantation PB2 and Byrd Mill peanut flour.

Here is what amazon.com says about the products:

“Bell Plantation states that they do not involve the use of any chemicals and over 90% of the fat is removed from the peanut. Essentially the oil is squeezed out of roasted peanuts and what remains is a peanut powder. The resulting all-natural product is unbelievable! The possibilities for PB2 are limited only by the users imagination and creativity! An outstanding natural protein source sprinkle on shakes, yogurts, smoothies, great for outdoor sports. Excellent for ice cream as it will not seize while processing, ganaches, frostings, truffles, soufflés, cakes, muffins, brownies. Dissolves easily for savory applications- Asian noodle sauces, breading and crust especially for seafood. It is also wonderful for baking either reconstituted or as a powder.”

“Byrd mill peanut flour -Protein Plus roasted peanut flour provides a healthful, lower-fat and gluten-free boost to a variety of foods. It is a great thickener for soups, a flavorful and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fish and other center-of-the-plate dishes. Plus, peanut flour is a good source of vitamin E, folate, fiber, niacin, magnesium and phosphorus. Protein Plus is located in the heart of Peanut Country America’s peanut farmer not only grow our product; they are part of our company. We insist on USA-grown peanuts in the making of our premium, all-natural peanut flour so you get the best quality and flavor. Peanuts: Energy for the good life.”

Here are some things you should consider before getting on the Powdered Peanut Butter wagon:

– The powder is not a whole food, squeezing the fat out also eliminates a good part of the nutrient content and that same fat also gives you the satiation feeling. Therefore, sugar and salt is added to the powder to make it tastier (hint hint, that is also why McDonald’s fries are so tasty!)

Here is something that goes for regular nut butter as well:

-Make sure it’s ORGANIC: The spraying pesticides on peanut crops are believed to be responsible for the increase in peanut allergies. Peanut allergy is common in children and is the most frequent cause of serious allergy reactions, including anaphylaxis. Most people must consume the peanuts or peanut butter to have a reaction, but some people react simply through skin contact or by eating foods that have been processed in a food plant that also processed peanuts or by breathing in peanut dust. Peanuts are the third most common food allergen, surpassed by milk and eggs.

-Low-quality peanut butter may contain a dangerous, cancer-causing mold that produces Aflatoxin.  Aflatoxin is a carcinogen, causing liver cancer. You can avoid the toxin by not keeping grains and nuts for long periods (more than a few months) before eating  them, Storing them in a dry (low humidity) cool environment – a freezer is excellent!
and most of all, Buying from known, reputable sources – where you know it is fresh and has been handled properly.

I could go on and on from here, but as a final note: If it looks to good to be true…it probably is.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

 

 


January 7, 2013

With the help of Memphis personal trainer Tonya Tittle and her staff, Energy Fitness client Ellen Whittington drop down from a size 14 to a size 8!

It all started when Ellen’s sister Laura Charlton asked her to be her workout buddy.  The sisters met with Tonya at our South Main gym, Energy Fitness Personal Training Studio, and started toward their leaner, toner and stronger bodies. Ellen is so happy that her clothes fit better now.

Ellen’s goal is to be healthy and have energy to chase her kids around. Making time to workout is sometimes a challenge, but Ellen will not hesitate to bring her kids to Energy Fitness (and we encourage it) when she comes in for her sessions. It really is the same thing as taking the kids to their extra-curricular activities.  She is also being a role model for her kids and showing them that you have to take care of yourself. The picture to the right was sent by Ellen via text to Tonya with this comment: “Had this custom made last November (one year of success)”

Read Ellen’s success story in the Commercial Appeal here: http://www.commercialappeal.com/news/2012/dec/24/success-story-trainer-helps-ellen-whittington/

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!

 


November 21, 2012

Personal Trainer Tonya Tittle of Energy Fitness in Downtown Memphis will talk about in this blog post ways to optimize your living to age 100 and beyond. Are you a member of a Memphis Gym? Okay, great! Have you ever thought that this is only a small part of the equation to optimizing your mortality?

In a recent New York Times article, there was a story on Centenarians (people that live to be a 100+ years old) from the island of Ikaria (Greece).

Turns out it’s not only what they eat and do, but also what they don’t eat and don’t do that sets them apart.

Image courtesy of photostock / FreeDigitalPhotos.net

The Do’s are:

  • wake up naturally,
  • start the day with a teaspoon of local honey,
  • consume a diet high in olive oil, beans and leafy greens,
  • eat fish twice a week,
  • enjoy a moderate amount of alcohol,
  • daily naps and socializing with friends and neighbors,
  • nightly herbal tea (elixir),
  • sleep and sex might have something to do with a longer life,
  • staying active, walking everyday, and
  • keeping engaged in the community (see sense of purpose)

Here are the Dont’s:

  • eat too much refined sugars,
  • eat a lot of dairy
  • eat meat more than 5 times a month
  • smoke

Other ways to lengthen your life are very easy things to do:

  • Gratitude list: write down all the things you are grateful for and focus on the positive in your life.
  • Cultivate a sense of purpose: it’s much easier to get going in the morning if you know what to do with your life, what you want to accomplish during the day, month or year

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

 


October 1, 2012

Energy Fitness personal training studio located in the South Main historic district at 552 South Main,  celebrated 10 years Sept. 28th, 2012 during Trolley Tour.

About 300 people enjoyed the party and many were even captured with owner Tonya Tittle having a great time.

It was an event to see and be seen! Not everyone was captured on film but there was lots of must know people networking and enjoying our South Main community in the heart of downtown Memphis.

Lisa Sanchez , Energy Fitness trainer has been with the company for 10 years and is pictured with clients and friends as well. If you missed it then you missed some great desserts, beer, wine and the sounds of an amazing Blue Grass band.

Personal training: semi-private & private (home of the 30 minute fast and effective sessions)
Nutrition: customized meal plans
Massage therapy, Reiki, Intuitive Energy Healing, Private Yoga, etc.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.


February 22, 2012

Personal Trainer Tonya Tittle of Energy Fitness, Memphis wants to give you something to ponder …….

BOTTOM LINE LITERALLY…… MUFFINS ARE CAKE!!! & FRUIT BARS ARE PIE!!!

……IF YOU ARE GOING TO EAT ONE THEN HAVE SOME DETOX TEA AFTERWARDS.

Are you one of those people that thinks because something is called a muffin even an all bran or wholegrain muffin is healthy? Stop fooling yourself. Just because you change the name of cake to call it a muffin doesn’t mean you won’t store it on the hips or abdomen area.

Maybe you don’t eat muffins but think you are eating healthier by choosing a fruit bar. Guess what fruit bars are basically PIE….flour and fruit…lots of sugar for not a lot of fiber or protein for the calories they contain.

okay i am finished with the short rant. try getting real food in your diet and eating at least 3 fresh veggies and 3 fresh fruits every day.

EVERYDAY IS A NEW DAY TO START EATING HEALTHIER 🙂

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.


December 16, 2011

For decades it has always been about simple (table sugar) and complex (whole grains) carbohydrates. The problem with that concept is if you consume a peeled boiled potato you will digest more sugars than table sugar! With that said, let’s introduce the Glycemic Index (GI). GI is the rate in which sugars (glucose) are released into the blood stream. Glucose needs to get into the cell for energy via the bloodstream, insulin is the handle that opens the door. If there is too much insulin in the bloodstream the blood never clears of sugars thus creating high blood pressure, collapsed veins, various veins basically to much strain on the bloodstream. High glycemic foods raises the blood sugar level increased over the amount necessary to perform a task but the foods that contain low glycemic levels will only raise it a little thus allowing the body to perform the desired task without the influx of sugar in the blood stream and clearing the blood of sugars so the vessels do not become damaged.

With this new food guide, you will be able to prevent heart disease, improve cholesterol levels, prevent insulin resistance and type2 diabetes, prevent certain cancers, and achieve desired healthy weight. With extensive research that has gone into this blog, please read careful because this link has been sent to you because you qualify for this new food guide and should not be altered or you will defeat the purpose and your body will not undergo the change in which you need to achieve your goals.

Carbohydrate-rich foods:

Starches (grains: wheat, barley, rice); Legumes (split peas, lentils, pinto, black .. beans), Starchy Vegetables ( potato, winter squash, yams). Sugars found in fruits and dairy products or packaged sweeteners. Fiber is an exception, it is the indigestible part of carbohydrates thus it does not raise blood glucose levels. Insulin is a hormone triggered when sugar is in the bloodstream. This is important for those who do not stick to low fat menus, mostly everyone, remaining glucose in the blood is stored in the muscles and liver. Extra glucose is stored as fat around the muscles and organs. So, the more high glycogen containing foods you consume remember it will be stored in the liver since the fat is stored in the liver this prolong situation will cause high triglycerides, high levels of LDL (bad) cholesterol, lower the levels of HDL (good) cholesterol and create high blood pressure; furthermore, it will create insulin resistance, increase your appetite (studies show it is around 700 calories more), of course obesity, and cause risk of type 2 diabetes as well as macular degeneration (blindness), certain cancers, breast cancer, prostate and colorectal cancer.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.