online virtual personal training tonya tittle

September 3, 2021

Why not ditch the extra calories in traditional processed bread or crackers and opt for healthier options. Most slices of bread are about 67-92 calories each. Having switched over to gluten and dairy free for many years now I have had to find alternatives to these items. I will share some in this post that I find so that you may save calories and possibly consider switching over or maybe even offering guests alternative options.

To make this easier to digest (pun intended) I will simply list a few brands I like and how I might serve. Rarely do I ever recommend just eating even alternative versions by themselves. You will want to pair with a protein and/or veggies to keep the glycemic load down. That means keep your blood sugar from spiking as well as keeping your body more alkaline.

  • Brown Rice tortillas – my go to choice for wraps with eggs, tuna or veggies. Love some vegan cheese melted with eggs and veggies.
  • Nori sheets – raw or roasted and salted – with tuna, eggs or as snack with protein and veggies
  • Street taco size white or yellow corn tortillas – same as above or use like little pizzas and top with vegan cheese, tofu, seafood, olives, peppers and spinach.
  • Cauliflower or Mixed grain gluten and dairy free pizza crust – same as above ingredients.
  • Multigrain crackers (gluten free) available at Costco – with veggies and protein
  • Lettuce Wraps – tuna, salmon, shrimp, eggs, black bean burger patty, peppers and other veggies with hot sauce or low fat salad dressing.
  • Mary’s Gone Crackers (lot’s of flavor choices) – these are very hearty chips, usually paired with veggies and a protein.
  • Blue Diamond brand Nut Thins – pair with tuna or black bean dip
  • Whole grain Brown Rice Cakes (Lundberg Brand) They come in thin stacks or round size and are great for nut butters. They can be used with guacamole or hummus or eaten as a side plain as a sub for crackers or bread.
  • RuGarcia Lentil & Tumeric Crackers, sweet potato, or beet crackers – great by themselves or with a salad. I love to melt vegan cheese and hot sauce and pair with veggies and protein like eggs, lox or seafood.
  • Simple Mills brand Almond Flour Crackers (only if someone else buys these)
  • Organic Carrot Chips (not my favorite but will do in a pinch) dip with black bean dip from sprouts grocery store

Check out your dairy free and gluten free isles at your local grocery stores or online. Ask any gluten free or healthy eaters you know for other suggestions. I’m sure I am missing something and will think of it after posting. In the past 10 years the food industry has really made some great alternatives and responded with lower calorie & less processed options. Don’t be fooled by the latest KETO trend as if you eat higher carb foods for the rest of your meals and go high fat on Keto foods thinking you are doing great then think again. Calories add up no matter how you stack them. Be sensible and look at ingredients and overall fat, carb, fiber, sodium, sugar, protein and total calories. Be sure you can pronounce ingredients.

UPDATE ON THE PLATFORM FOR EXERCISE VIDEOS ON DEMAND FROM ENERGY FITNESS, MEAL PLANS AND NUTRITION COACHING…………..

Thursday I sent over on USB to Seattle with a whopping 120 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries.

I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.

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 14, 2021
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We’ve got BIG news to share! It’s been about 6 months in the making for Energy Fitness!

We have found our next onsite location!

Energy Fitness, an award winning boutique personal training studio was incorporated and started in Memphis, TN in June 2002. Tonya Tittle’s husband Mark Tittle realized that she had the skill set to start a personal training business as she had already been approached twice to manage studios that wanted to open downtown. Mark has always had an entrepreneurial spirit and helped in the early years with business guidance. We have helped over 3000 Memphis area residents with their health and fitness goals and now reaching a wider audience with more with our online zoom training which was added in 2020 and is still a great service.

Two weeks before covid shutdown last February 2020, we told our clients of our plans to relocate the family and business to South Carolina. Mark’s medical sales job had an open territory. This was a thoughtful and hard decision to leave our many clients and dear friends made during our 23 years in Memphis. We just couldn’t pass by an opportunity for our kids to be close to his family in North Carolina and closer to mountain and beach adventures for the whole family.

Fast forward to today, we signed a new lease for onsite location in Travelers Rest, SC. This area is booming and is close to Furman University and the Swamp Rabbit Trail. A paved trail system that goes to downtown Greenville. The new location is a quarter mile from the trail and walkable to our new residence.

A broad strokes timeline…..

  •  August 2002 – Original location 265 South Front Street, Memphis, TN (Shelby County) in a second story loft space with 1100 square feet, only a block from the world famous Beale Street. The view from the top of the stairs was the Mississippi River and the free street parking below.
  • February 2006 – Relocated to 552 South Main Street, Memphis, TN near the historic Arcade Restaurant where Elvis had a booth and across from the Amtrack station. $110k renovations to custom fit a 2000 square foot space.
  • June 2012 – Celebrated 10 Years!
  • February 2020…2 weeks before Covid shutdown, we told our customers we were relocating to Greenville, South Carolina closer to Mark’s family and his new medical sales job territory.
  • March 2020…Online training began and continues today
  • End of February 2021 moved last of contents from Memphis to Greenville, SC and Travelers Rest, SC (2 different storage units)
  • TODAY – August 14th SIGNED NEW LEASE for 1900 square feet facility with free parking, mountain views and high visibility. New address is 898 N. Hwy 25 Bypass, Travelers Rest, SC. It’s in the city but has a Greenville County address. This will be a first time being on ground level with no stairs for clients to climb. Exciting news as now we are more handicap accessible for those that want or need our services.
  • Permits / Construction – August – November 2021
  • Before End of Year 2021 – Relocation Grand Opening
  • June 2022 – Will Celebrate 20 years serving the South! Stay tuned for celebration details…

Check out a few before pics of the space. It needs a lot of work. New almost everything interior: AC, Insulation, Plumbing (2 showers), 2 bathrooms, 2 massage therapy rooms, electrical, new double glass entry doors, glass garage door (to see the mountains and let more light in) and the list goes on. Thanks to Bank of Travelers Rest and their staff Betsy & Nicole for getting a loan approved to up-fit the new location.

Meet our new landlords, Melissa Tinsley & Todd Bayne.

 

 

 

 

 

 

 

 

 

 

 

 

Energy Fitness would not be possible without the love and support from my husband Mark Tittle and 50% owner over the past 19 years! Thanks Mark for letting me help our clients make positive lifestyle wellness changes. Having a business in Memphis for many years helped us get more involved in our community. We look forward to meeting area residents and business owners in our new town as well.

Stay tuned for updates….

Other exciting news: 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.

 

 

 

 

 

 


February 18, 2021

I’m reading this book called Happier Human: 53 Science Backed Habits to Increase Your Happiness. Working so closely with clients in the wellness promotion profession we see and hear about individuals inner struggles, fears, frustration or happiness and gratitude as we have general conversations and also about these may influence their nutrition and fitness habits.

Being in the helping profession of fitness, nutrition and health we wanted to bring about awareness of your inner voice or true self. Many of us know we need to eat right, exercise and be healthier in an overall quest to feel happier. If you eat like crap then all the chemicals in the food are going to mess with your body chemistry and brain emotions. If you don’t sleep enough you won’t be able to control your emotions enough to have more patience when you need it either with yourself or others. So many of us become conditioned in our brains to think, I will be happier when  get “xyz” happens. Maybe you have wanted that new upgraded cell phone or new car and when you finally got it you were happier for a short period of time, then got use to it only to notice your focus was then turned to something else dangling in front of you for another fix of happiness. This concept was named years ago the hedonic treadmill. The more we have the more we want and overall our happiness set point goes back to where it was before.

As we all know your happiness levels can change day to day. Especially if you are down the rabbit hole of social media and “validation hunting” as some researchers call this act. Stop comparing your life to anyone other than yourself. This can bring about depression as someone can always appear to be much happier than they actually are. There is always going to be people that are smarter, better looking, faster, stronger, more clever, etc…Just stop comparing as it’s not healthy. You are wonderful just the way you are and there is always room for improvement for yourself NOT others.

Unless you are daily programming your brain with positive messages, giving back to others without expecting something in return, meditating, learning a new skill, etc then your set point happiness gauge eventually goes back to…well a set point. Some people are just genetically born with more positive attitudes while others have to work at it. Why is it that some people that grew up with very little in the terms of material possessions are able to recognize that they are blessed and have a grateful attitude while many others have an entitlement attitude. We aren’t even guaranteed another day on this earth so why not make steps to make the best of every day and work on being present right now.

Here’s a Happiness Scale Test (it’s rated on the last 24 hours). I had trouble opening at first so work with different browsers if you need to as it’s worth it. Here’s the actual link if you need to copy and paste: http://www.positivityratio.com/single.php

You can take the short quiz everyday for two weeks to see if your new habits (read the book for suggestions as this post can only include so much) you might decide to incorporate into your daily living will actually bring about more happiness.  A score ratio of 3 to 1 is optimal with 80% of the population scoring in the 2 to 1 ratio.  I scored a 2 to 1 ratio. I find the questions interesting as their is such a vast range of emotions we can feel in any given twenty-four period. Be honest with yourself as you take the quiz, nobody is watching.

A more positive attitude and thought patterns research has shown has greater chances of a marriage surviving, business team members success, college students, healthier minds and bodies, recovering from illness faster or preventing illnesses. Did you know we have sixty-thousand thoughts per day and about forty-five of them are the same. Start listening to your inner voice. Is he/she nagging, negative, angry, entitled, focused, frustrated, pleasant, zen, grateful?  Take your inner voice to the school of positivity and start living and being happier most of the time.

As I write this article I think about the saying “The beatings will commence when morale improves”, this just is how far down you might have to dig down inside of yourself to make real change. Some days it won’t be fun but your health is worth is and so is your happiness because they are connected.

Memphis location 552 South Main, Memphis, TN 38103 only open next week. Find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest. Stay tuned for more details as working on securing a location and passing my massage licensing exam soon.

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