personal trainer downtown memphis

August 6, 2020

One of my team members suggested I do a blog post on the Japanese towel method for losing belly fat and does it work? I researched it and put a twist on it to customize for different body types.

What is the Japanese Towel Method?

Look at the picture below. Lie on your back with a rolled up towel just under your navel with your legs straight, your toes touching and lying with your arms above your head and palms down(I had palms up for pictures-oops!) – your pinkies must also touch each other. According to a Japanese physician named Toshiki Fukutsudzi, this exercise helps you to improve your posture and, after some time of training, lose weight due to the skeleton correction it causes. Do this for 5 minutes. The idea is that it helps to stretch your spine which can help your posture which in turn may help with digestion, nerve stimulation and reduce back pain.

Although this might work for some it doesn’t work for all which is why I’m going to give you my take and customization on this method. The reason we do functional movement screens before we see our clients is to customize based on your body. What is your normal standing posture? Do you have a normal curve in your low back, S-Curve/Sway back, Flat Back or elevated/rotated hip? You must think about this before you just jump right in on some magazine suggested workout or a workout your friend swears by.

Stand in the mirror and look to see what type of posture you have or ask a friend or family member. 

The picture below on top left is the Japanese towel method. When I took this picture it actually was hurting my back.  I have S-posture which means my hips are tilted forward in anterior tilt. We have many clients with S-Posture and the Extreme Flat Back posture so have to adjust exercises as necessary to counter this. If you need more curve in your back (Flat back) then try the towel or smaller foam roller, exercise disc cushion or a pillow directly under your navel. If you have S-posture you may wish to try placing the foam roller, yoga block or rolled up towel under your sacrum. This will help you also lengthen your hip flexors which are tightened when your hips are rotated in anterior tilt.

 

 

 

 

 

 

 

 

 

Think about this…All our organs and limbs, including the intestine and stomach, connect to the brain via the vertebral column so it is true that misalignment of the bones, reflected in bad posture, can mean that nerve pathways are constricted.The part of the spine between the ribs and the small of your back is where the intestine nerves are connected, so if you slouch or push your pelvis too far back, it may result in digestion issues, such as constipation, bloating, gas and acid reflux. While constipation and bloating make your belly appear bigger, it is not fat; it’s just the waste that is not being eliminated.You should be eliminating 2-3 times per day. Of course there may be all kinds of reasons your belly is bigger than you want, maybe food allergies you haven’t considered, allergy to alcohol, wheat or daily or even something as common as onions that may be hidden in some of your foods, eating fruit when your other food isn’t completely digested. I digress..I just can’t help myself to talk about nutrition when we talk about smaller bellies.

Back to the Towel method…The exercise introduced by Fukutsudzi implies lying on a rolled towel for five minutes three times a day. What???? 3 times a day that’s a lot more than most people may be willing to do including me and I exercise a lot. Well as with anything creating a habit and changing behaviors takes commitment so do what you are willing to do and you will get the results you have put into your efforts. Maybe start with a minute and work up to 3-5 minutes 1-2 times per day. At least having an awareness and going in the direction of correction will lead you down the path of better digestion and posture.

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 

 


August 1, 2020

Energy Fitness personal training studio in Memphis, TN celebrates 19 years as of last month. As trainers we strive to stay abreast of latest and research driven movement patterns, wearable technology, tracking apps, nutrition, rehab recovery techniques with massage and physical therapy type exercises.

In figuring out on what to do for our next post I came across this video that we recorded and thought it would be a useful video for several of you during so much at home time that seems to be continuing. Please excuse the quality of the video as this was recorded 7 years ago and likely with my lower quality iphone or go pro. The exercises still are a great intro to exercise bands with LIsa doing all the demonstrations. We use exercise bands with our clients onsite and especially virtually training over these past several months. They are a quick and easy item to obtain, travel with and store.

Check it out and a few more more I pulled from our youtube channel.

Movements Reverse fly, tricep push down, squat and squat with shoulder press. With bands a common rep range is 20 reps.

Here’s one with a resistance loop that can also be done with a band with handles as well we just advise you double it around your feet so it doesn’t pop you in the face.

Here’s a chest exercise for you. You can prop the band in a door wedge with a sock on the other side of the door frame or is you wish you can buy one specifically made for this. You can also put around the base of a couch or sturdy chair and sit on the floor.

Not sure what to do or where to start? We can help! Enjoy and be creative or reach out for help. Try twisting movements as well since we find that the ability of people to twist their upper body and keep their lower body stable and vice versa seems to be a common issue in need of work.

You can get an onsite or virtual assessment so we can access the quality of your bodies movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

 

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


July 19, 2020

How effective are you with your workouts and rest breaks either doing cardio or weight training? Some of you may be thinking “I don’t even workout!”. Many of you may be reading this and haven’t really thought about how long you should rest between exercises or more specifically between sets (example: a set of 10 reps of squats).When it comes to optimizing your training program, there’s a lot of variables that need to be considered. How much time you rest between sets is one of the more important variables yet is often overlooked.

Clients at Energy Fitness are paying for a trainer/coach for a set time slot so many want to be as efficient as possible as they are invested and held accountable. What about when clients or you workout on your own time, are you getting the most out of your efforts? We keep the personal training sessions moving along at a good clip and try to get in as much as possible in the 30 minutes.

When I go out of town and workout at other gyms I am reminded that It can be amusing to both the trainer and other clients to see how some individuals or clients catch more break time between sets.

If you are looking for results and not getting them maybe you should increase your intensity by moving along faster through exercises.

Here’s what we see as stalls for extra time
or as I call them “mini-breaks”

Where do you fit most of the time
and are your results showing? Here’s to a giggle…

  • purposely put your water bottle or coffee further away so you can use that walk to it as a break
  • sipping too much beverage
  • readjust your weight gloves
  • flexing in the mirror
  • weighing yourself
  • deciding what your are going to do next as you don’t have a plan and do whatever comes to mind
  • chat it up or tell a story to a buddy, fellow training client or trainer
  • fein to your trainer that you need another demonstration of the exercise as you weren’t watching the first time
  • explaination from your trainer or workout buddy of why you need to do an exercise you hate
  • take too much time journaling your weight and sets
  • read a magazine
  • check your smart watch for messages
  • check your phone for calls, messages or emails
  • watch TV for news, sport or financials updates
  • at home virtual workouts – pet the dog or cat

Now that you’ve had a good chuckle let’s talk real time between sets so you can get the results you want.

Learn EXACTLY how long to rest between sets to maximize muscle growth and long term strength gains?

Ideally we want our clients warmed up at least 5-15 minutes before with as we age needing more time as you can exert more force upon the muscles when they are warmer.

For weight training:

Longer rest period 3 minutes for full recovery means that you will have enough time to recover and be strong enough to lift when it’s time for successive sets.This is training for power 3-8 reps (typically 3 sets but body builders doing as many as 10 sets) and means heavy weights especially for compound movements like bench press or squats.Trying to build muscle mass then try this for 4-8 weeks although you won’t be able to fit as many exercises in and likely you will have to lift at least 3 days per week and each workout will take longer. Scientifically you are waiting for recovery from a cellular level to happen and that takes time or some additional supplementation. You could however choose to try this for one particular muscle group for a shorter workout say bench press incline and flat then in between sets you could work legs or core.This would be a good use of time and you could mix the shorter rest periods as explained below with this longer rest period.

Training for strength, 10-12 reps typically 2-3 sets means lifting moderate to heavy weights and can fall in the shorter-moderate rest period category.with a rest period of 1 min – 90 seconds. This means that you will create more metabolic stress to your system feeling like you are getting a killer workout as you will feel the fatigue more, but it comes at a price. With a shorter rest period, you’re not going to be able to lift as heavy a weight or perform as many reps as you would be able to after a longer rest period. You may have experienced this first hand especially if you had to go down in weight by the third set. You will be getting lots of different exercises completed with this method. This is the majority of training we do with our clients and how I train myself with a pepper of heavier sets thrown in. This can be performed by choosing 3-4 exercises and rotating through them. You can even throw in a few core moves if you have moved through the exercises faster than 90 seconds. An example of this might squats, lunges, dumbbell row, shoulder push ups. This set would give your body the 90 seconds because the lunges and rows are unilateral training which takes longer. If you did squats, leg curl, outer thigh and leg extension then you would want to have more rest before you went straight back to squats again so you might do some plank or back extensions to rest the legs.

Endurance training for weights is performing 15 reps and above and typically is shorter rest period category because you can go straight from one exercise to another without the worry of dropping a face on your face or foot because it’s lighter. An example would be doing 2 exercises back to back and if you feel like you need more rest throw in a core exercise.

CARDIO REST PERIODS – Setting out to do cardio hit / interval training means periods of work and rest. Since I was a cross country and track collegiate athlete I can relate this best by giving examples and why different rest periods are necessary. Early in the season a base of miles is obtained and speed work like doing quarter mile or half mile repeats need longer rest between sets. As you get more conditioned your body recovers faster and you need to stress if if more, so shorter rest periods are necessary to duplicate the racing stage that will have no breaks. For general hit training in which we highly recommend and has been proven to be effective examples are doing 10 sets of 30 second effort and either 15 or 30 seconds of active recovery or if you are killing it then passive recovery. This type of training can be done 2-3 times per week. For weight training for clients coming to us wanting to run a long race like a half or full marathon they need to lift heavy and phase to lighter and more endurance weight and reps closer to the race. Of course if this is their first time lifting weights then we must go through a moderately heavy phase being cautious with the joints, consider the age of the client and previous or current injuries as well.

So what type of training do you do?

Being in tune with your body may be your biggest clue. Knowing your body type, genetics, trial and error or hiring a trainer can be less frustrating and more motivating when it comes to getting the best from your body.

Remember I said there are lots of variables when it comes to getting results? Steps in personality and lifestyle choices. You may know what you need to do but just don’t do it or aren’t getting the right nutrition or sleep to muster up the energy or brain power to make it happen. Just do it slogan really needs to get in your brain!

Remember, as for rest and muscle building that doesn’t mean that you just sit around and do nothing or watch a timer? Not in my books as a trainer. You can do some other muscle groups or core exercises that don’t involve those muscles and still be pressing on towards your fitness goals.

Not sure what to do or where to start? We can help!

You can get an onsite or virtual assessment so we can access the quality of your body’s movement and discuss your goals. We have streamlined our custom take out fitness programs in a way our clients really like and come back for more. How? We assess them, ask what equipment is available if any, write program for them, send via email or text along with a short 5-10 minute video demonstration of the 2 programs. Interested in this? Call or text to see how we can help you 901-466-6242.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

 

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services

 

 


January 17, 2020

Do you ever feel like your energy is just stuck? Seem like you’re in a rut and can’t seem to find your way out? Ever consider that maybe it’s not just the season or your mundane routine but that you may have stagnant energy or taken on the negative forces or energy from a space, place or individual(s).

The past few years since I have been more open and present to my intuition. I have always had but squashed it. I have become very open to healing the body using holistic practices that can help bring the body into whole self-alignment and have been slowly sharing this knowledge with others. After being introduced to energy work from Mae our LMT ,ngetting certified in Reiki combined with my spiritual upbringing and studying other religions I feel calmer and able to deal with stress much easier. Of course having young kids may have a wearing down effect as well….lol and just getting older and wiser is helpful also.

Some of you may think this post is hokey and maybe I’m oversharing a bit but so what I’m gonna be me and pass on my knowledge so you can keep your aura clean as well so you can be ever present and more in tune with your body’s needs to reach optimal health and wellness.

When I first met Mae our massage therapist she had mentioned I had so much fire as part of my aura and that she could feel when she would massage me that I just wanted her to just rub out the tight areas and stop touching me. I worked on this between mindfulness, meditation, Chakra therapy with food and colors and just learning to keep my bubble of protection around me from being penetrated with the negativity of others. What’s my energy is mine and what’s yours is yours!

What is aura you ask? It’s the distinctive atmosphere or quality that seems to surround and be generated by a person, thing, or place. You aura has colors as well and these have meaning. As children mature and their thinking processes and personalities become more defined, they add colors to their auras. Most adults have an aura about 2 feet (60 cm) wide.

Here’s 7 Ways to Clean Your Aura

Image result for free picture of human aura

  1. Take a Walk in The Rain or Take a Bath – There’s nothing like running water and it’s healing properties to rinse away all the stress and troubles flowing out of your mind and body either back to mother earth or down the drain. This is my favorite and so much so that I have now told my husband that when we book hotel rooms when traveling I must have a bath as a shower isn’t the same as my hot soaks!
  2. Sweep or Comb Your Aura – I use a short hand towel which is especially helpful for the back of your body not easy to get with your hands alone. Combing your aura with open fingers and blowing the energy back to mother earth or whatever force you believe can dissolve it.
  3. Mental Cleansing – Breathing and visualization: sit in a comfortable position for 5-15 minutes and focus in a distraction free environment. Take long cleansing breaths and with each breath imagine all the negative energy or thoughts leaving your body.
  4. Sun – Wind – Play – This is pretty much eco-therapy aka nature therapy and research proves outside time really is healing. We need more parents to tell kids to go outside and play these days. Just get out there and move with gentle exercise, yard or garden work or just enjoying nature.
  5. Feather Whisk – cleanse your aura are feathers, particularly owl or turkey feathers. Begin at your feet and work upwards, much like a bird would fly from the ground to the top of a tree. Ask a friend to assist by sweeping your backside or any areas around your physical being that you cannot reach easily.
  6. Smudge – Herbs that are helpful to use for aura cleansing can include sage or lavender. Bundles are available of sage to burn and smell the incense. Just open a window or door and let the bad energies flow out. Lavender is available in essential oil and can be added to lotions or sprayed on. 
  7. Create a bubble of protection – now that you have cleaned your aura you must keep it that way. Work on staying away from energy vampires or negative people that always seem to keep something stirred up.Image result for bubble of protection against negative energies free images

 

 

 

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 


October 25, 2019

Are you getting the most out of your strength training workouts? Can you take any shortcuts and still get results? If you are reading this and not working out at all then the answer is a resounding no of course. What if you could get stronger, lift heavier and build more muscle faster?

Personal training our clients at Energy Fitness downtown Memphis for over 17 years we have really learned to teach good form and movement. Each person’s body is so different in either range of motion, body awareness, fitness level, injury management, discomfort level in muscle burning as well as personality so this topic or type of training will determine which exercises may be best for  you.

Let’s talk about slowing down what people think traditionally as the second phase of a movement. This is the eccentric/negative/lengthening of the muscle fibers which is opposite of muscle contraction.

This post is about going SLOW on the eccentric phase only which is moving faster to get into position/concentric phase and execute the lengthening /eccentric phase for 6-10 seconds. Think the down movement on a bicep curl for going slow. I’m not suggesting you do eccentric only training, though. I’m suggesting you take advantage of your body’s potential to handle more weight while still doing the full movement.

Beware! 

Now…anything truly worth the work will require mental effort and focus. If you are wanting to be mindless in the gym, blow off steam  and not be on a program to get results then by all means do it! For those interested in pursuing a transformed and stronger body listen up.

 

 

 

 

Slow eccentric movements I find to create an intense muscle burning sensation, create more soreness, can be mentally taxing and boring at times.

How you might feel during eccentric training for some muscle groups.  If you can get through those pesky side effects of slow eccentric training you may find that the results produced are remarkable. Oh..by the way don’t forget to BREATHE!

Why so slow it down? 

  • In the lengthening/eccentric phase also known as the negative that studies have shown that you can tolerate 1.75 times more weight than you can concentrically (examples: lowering bar on bench press, lowering dumbbell on bicep curl, lowering yourself into a squat). If you emphasize the eccentric portion of your lifts, then you’re certain to increase muscle growth. Guess what more muscle growth is going to get you?That’s right, more strength and that means greater potential for hypertrophy (which is always a bonus) and greater potential to develop power.
  • Some lifts you will have to have a spotter or use lifting aids such as elastic bands, chains or eccentric hooks. Emphasizing the lowering portion of your lift while still doing the full lift will lead to even greater muscle growth and in turn strength, power and connective tissue development.
  • The stronger your connective tissue (ligaments and tendons), the greater your immunity to injury.
  • This one is hard to believe, but there has been a ton of research to show eccentric training actually increases your flexibility. No way, right? Here’s how it works. The negative portion of the lift causes growth of your muscle fibers, which increases the length of your muscles by increasing the sarcomeres in series within the muscle. Point in case…client just had knee pain and went to doctor and verdict was tight hamstring in which he prescribed for us to work on eccentric exercises.
  • more potential there is for greater power development which means explosive movement.  great way to ensure you remain explosive is to super set your heavy negatives with something fast. Here are two examples:
    1. Heavy eccentric squat with low rep box jumps (hold on if necessary as this can be a high injury exercise).
    2. Heavy eccentric bench press with low rep explosive push ups or med ball tosses (spotter advised)
  • Here’s a great article from West Point in which you can see they advise negative exercises when someone isn’t strong enough to perform typical exercise: https://westpoint.edu/sites/default/files/inline-images/military/department_of_physical_education/Cadet%2520Candidate%2520Fitness%2520Improvement%2520Program%2520Movement%2520Standards.pdf


Summary

6 benefits of eccentric reps:
  • Strength is Important For Everything. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. …
  • Greater Muscle Damage. …
  • Stronger Connective Tissue. …
  • You Use Less Energy. …
  • Greater Flexibility. …
  • Greater Power.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


September 7, 2019

Our clients both female and male at Energy Fitness, personal training studio in Downtown Memphis have simple and complex goals for their body transformations.Many of course just say I want to be stronger and more tone (If I had a dollar for every time I heard the word tone in the last 26 years in the fitness industry I could own my own private island 🙂

I’ve been personally incorporating more functional movement testing with our clients since my Titlest Performance Level 1 certification as well as the most recent Rock Tape certification. We’re currently in process of overhauling our fitness assessment for all trainers and clients.

Simply asking you or our clients to move the body in different movement patterns and looking for tightness, weakness and limited range of motion is a key to customizing the core or other exercises we choose as part of a personal training program. Tightness or lack of range of motion in one or more areas of the body may lead to injuries and pain in other areas of the body which is known as referral pain.

This post is about engaging those glutes! Deadbutt..it’s a real thing or gluteal amnesia, is a condition that occurs when your gluteus medius gets inflamed and forgets to function normally.

Access or Measure what you wish to improve. Can you pass or fail the below assessments? Look at the pictures and try it.

1 Leg bridge test (Accesses the ability of you to engage or activate your glute muscle.)

Can you do the below exercises without your hamstring cramping? You should be able to hold for up to 20 seconds or longer.

 

 

 

 

 

 

Standing 1 Leg Balance eyes open and then closed Can you hold your leg at 90 degree flexion and hold for 20 seconds with and without your eyes closed? 

 

correct position

 

 

 

 

 

 

How did you fare? Did you have airplane arms or have to put the other foot down or wiggle it around to not fall down?

If so, maybe you need work with those glutes or balance or just want to improve the overall look of your backside and keep darn gravity from making you have saggy or flat butt.

 

 

 

incorrect position

 

Try these exercises to teach your body how to use those butt muscles. Hold on it you need to and yes, actually touch your butt to bench or chair. Lean forward as necessary to get up. Use a dowel, golf club or broom handle for assistance if needed. Master your own body weight first before adding weight. For an added challenge try G3 below without weight and the back leg not touching the floor, in fact hold it off the floor and in front of your body the whole time. You may need to hold your arms out in front of you for balance.

How many times should I do the exercises? 1-2 times per week, 1-3 sets of 10-15 reps

 

h20 is a great exercise as you get a hip flexor stretch also. Especially great for runners or those with excessive curve or sway back as it help the pelvis get back into posterior tilt which can also help make the stomach smaller.

This exercise is a great one to separate the feeling of “Am I using my hamstring or my glute to execute each movement?” as you get instant feedback especially if you are only using your hamstring then cramping. Try 20 reps.

Below is one is a tough one. No problem? First you have to be flexible enough to even get the leg across your body then attempt to lift your butt off floor.  Put your elbows on floor to help if you additionally which to work on posture. Make it harder by keeping the bottom leg off the floor while lifting butt and leg up and down. Try 15-20 reps.

 

 

 

 

 

Adding a band for resistance for the 1 Leg Heel Pushes is a great way to overload the muscle and get more results. Try 20-50 big range or small pulses reps.

 

 

 

 

 

 

Happy glute work. Keep that butt high and engaged so all your movement patterns are in sync.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY OR ROCK TAPE & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 


February 3, 2019

With high fat low-carb lifestyles on the rise, it’s important to get enough sodium & potassium. Here at Energy Fitness, Downtown Memphis, nutritional coaching is a huge part of what we do to compliment our personal training. In keeping with our mission to inspire optimal health we must educate you on nutritional science.

On a low-carb diet, your insulin levels will go down and your body will start shedding excess sodium and potassium. This causes people to get rid of excess bloating within a few days of low-carb eating. Sodium is a crucial electrolyte and low sodium levels can become problematic when your kidneys dump too much of it. Feeling lightheaded, fatigue, and headaches are a few of the side effects. The best way to alleviate or avoid these side effects is to add more salt to your diet. Here are a few good options below that pack more punch than your average table salt.

Don’t just load up on sodium alone you need the potassium along with it to avoid bloating. Potassium can help you to avoid muscle cramps and is also essential to muscle contraction.

Science: If you don’t have the right balance of sodium/potassium aka electrolytes then what needs to get into the cell can’t and what needs to get out can’t. Electrolytes are a carrier of nutrients!

  • Pink Himalayan Salt- Contains over 84 minerals and trace elements, including calcium, magnesium, potassium, copper and iron.
  • Sea Salt- Is produced through evaporation of ocean water or water from salt water lakes, usually with little processing. This leaves behind certain trace minerals and elements.
  • Vegetable or Vegan Bouillon (Rapunzel or similar brands)

Often we see clients come in for their sessions fatigued and just not inspired to work out that day, in which we recommend a vegan vegetable bouillon or broth (even bone broth) but you will never hear me personally recommend bone broth. In fact, I keep the bouillon cubes on hand at Energy Fitness and make up a hot cup on the spot for these such clients. Sometimes they instantly feel better, but definitely the next time I see them the remark that it made a world of a difference in their energy level.  This is a much better option than chugging a sugar or artificially sweetened electrolyte sports drink.

*If you have high blood pressure issues always consult your Dr. before adding extra sodium to your diet. 


 

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WHY TAKE TONYA’S ADVICE?

Below are a couple of Tonya’s certifications that compliment her Master Degree in exercise science and ACSM Certified Exercise Physiologist and over 25 years experience in the fitness industry.

 

 


July 14, 2017

I challenge you to make a list of your habits based on a daily, weekly or monthly timeline. Chances are that you have a different set of habits you may need to adjust or adopt to begin getting your right-size body.

As a fitness professional at Energy Fitness in Memphis for over 20 years I realize that I have created automatic habits that allow me the ability of fitting in my clothes all seasons and feel great as well as slow the aging process. Having these set of habits leaves my willpower refreshed as it just becomes “who I am and what I do.”

How many of my habits below can or should you adopt and make automatic for you?

I ALWAYS…

  • feel responsible for my own food and drink choices
  • plan ahead if I know I will be somewhere for an extended period of time without “my food options”
  • drink water with or after meals and snacks
  • pack protein shakes and shaker cups for travel
  • have a protein shake post-workout (within 30 minutes)
  • pack my supplements for travel
  • make sure I have a two weeks supply of supplements so there is no time without
  • find the nearest grocery store near lodging when traveling
  • mentally make a note before I eat if I’m hungry and look at clock
  • am aware of hormonal fluctuations which affect my meal and appetite
  • put my exercise clothes out the night before, as well as clothes for the day
  • pack my lunch for work night before
  • make sure i enough tap water in my refillable bpa free water bottles for the car
  • make sure there is enough eggs, almond milk, and green veggies for at least two days ahead
  • buy at minimum 4 (1.5 dozen) egglands best eggs during a shopping trip
  • put lotion on my skin within 10 minutes post shower/bath
  • use coconut oil as a face moisturizer before bed.
  • put sunscreen 50-70 spf before exercising outdoors or for extended periods of leisure time
  • take my waist water bottle container during runs even as short at 20 minutes
  • if i exercise more than 45 minutes of long cardio then I take more branched chain amino acids and/or sodium/potassium capsules.
  • wear polarized eye glasses
  • stretch dynamic and sport specific pre-exercise minimum 2 minutes
  • re-evaluate as needed my nutritional & supplement needs based on what body feedback signs I am experiencing

I ALMOST ALWAYS…

  • sit down or stand in same area to eat meals
  • am aware of times during my athletic training schedule in which I need to consume more or less calories as well as when racing at what points in the race I need to replenish via food or supplements.
  • plan my binge “doughnut or cake” days, weeks, and months in advance (must be vanilla cream filled doughnut)
  • take a digestive enzyme during the doughnut or cake day
  • add sea salt to my meals since I’m so active and don’t consume enough sodium from food (I watch the color of my urine and if clear to pale yellow i know i need more sodium)
  • prepare extra at meal times to have food available later that is ready to go
  • make a list for the grocery store and categorize by the different areas items are located (I mostly shop the outside isles)
  • eat my veggies raw or slightly steamed or pan cooked in healthy oils
  • eat out of the same lunch dish or plate for my meals
  • eat 1-2 hours before bed
  • avoid TV and screen time 1-2 hours before bed (stimulates brain hyperactivity-blue light)
  • stretch about 2-5 minutes right before hopping into bed – use as transition activity
  • place prepared dishes or leftovers  in a clear glass container to remind me of what’s available to eat and ready to go for the next meal.

I RARELY

  • drink wine or alcohol
  • serve my children fruit drinks or sodas
  • eat pasta or rice (only on re-feed days post race and if feeling exhausted)
  • eat bread (must be van’s gluten free waffle that I use as bread or another gluten free alternative)

I NEVER…

  • skip meals
  • eat fruit with meals or within 4 hours post improperly combined meal (causes bloating & gas for me)
  • eat chicken, pork, red meat or bottom dweller (fish)
  • drink beer
  • drink soda pops
  • drink coffee or caffeinated drinks
  • drink carbonated beverages
  • eat cheese or drink milk
  • eat pasta with gluten or wheat
  • buy things that have a food label and not read ingredients
  • take and eat food from a “food pusher” without knowing ingredients
  • feel obligated to eat someone’s cooking just to be polite and not offend
  •  think and get excited about “all the new restaurants that will be available” during travel
  • workout on a full stomach

For a pdf version of this click here.

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June 19, 2017

Many clients at Energy Fitness, a personal training studio located Downtown Memphis, come to us with a list of previous injuries, current injuries, or illnesses and we design workout and nutrition programs to help get them get back to optimal health.

In this article we share two such cases with the aim to inspire you & have you question your excuses not to exercise or follow through on your healthier eating. See why clients like to refer to Energy Fitness as a being a functional health and wellness leader in the Memphis area.

Adam Cruthirds, which we met through training his mother Connie, was undergoing chemo treatments, finishing his Senior year in High School and then completed his Freshman year at Rhodes 2016-2017.

Chemo treatments made him weak as well as some new medicine gave him some brain fog which made it difficult to concentrate in college. Test taking was difficult due to the medicine affecting his memory. His cancer (Leukemia) started and was fed by a supplement which seemed innocent–folic acid.

Adam, during his last few months of chemo, starting weight training with us even on days in which he felt weak or stayed up late studying. We would hear some of the excuses a few other clients would give us as to why they couldn’t make their workout and think that their excuse was just not up to snuff as they weren’t battling cancer. We are so proud of Adam & his brain telling him to keep going…eat healthy…get gentle exercise.

Below is what his mom wrote at my request
as well as a quote from him:

“A year ago, during the toughest time of my life, I discovered Energy Fitness. We moved downtown to be closer to St. Jude when my son had 18 months left of 2 and 1/2 years of almost daily chemo treatment. My body was exhausted and just a few steps left me out of breath and a bit hopeless physically. I feel so much stronger, but what I never expected from this gym was the community of folks there becoming friends and supporters of our family. Many members have joined “Adam’s Army” St. Jude Marathon and Bike Teams to support Adam and St. Jude.

Lisa Sanchez-Sullivan now trains Adam 3 days a week to help him rebuild his body post-treatment. And owner and nutritionist, Tonya Tittle, took on the challenge of helping find a protein powder without ingredients that could cause issues for Adam’s health in the long run. We had nutritionists all over the southeast looking for the right formula which was not to be found until Tonya decided to design a new protein powder tailored just for Adam’s needs! Adam is 19 and just finished his freshman year at Rhodes. It wasn’t that long ago that his body at 6 ft tall only weighed 100 lbs. Both of his hips have been rebuilt due to steroid damage, but last week he ran his first 5k without stopping. Lisa is helping him prepare to run the 1/2 marathon during the St, Jude Marathon on Dec. 2. We are so thankful for Energy Fitness. When Adam returns to St. Jude for his next remission check on June 21, St. Jude will be very surprised to see how well and strong he is now in great part thanks to the specialized teamwork of Lisa and Tonya and the support of the people who workout along side of Adam.”

Energy Fitness was the only one on his team of health professionals to find him a protein shake that did not contain methionine (a form of folic acid which he needs to avoid post chemo). This was not an easy task. He is happily putting on weight and says the protein shakes taste like dessert.

“Chemo the night before & studying late into the day can’t keep me from waking up early and getting stronger with Lisa and Energy Fitness. The way y’all meet my needs effortlessly is so awesome!” Adam Cruthirds

 Michele Squires’ mental fortitude to return to good health & retain vibrant energy is inspiring.

Michele made me cry when we were filming her testimonial video above as her story is one of strength and courage. She is introspective and just has a “get it done” attitude by not accepting traditional doctors telling her not to workout. She now runs races and is kicking aging on its butt.

As my own boss I don’t get written performance reviews, but consider client success stories a much better version as they are life changing and the whole reason I entered the functional health and wellness arena and the reason that Energy Fitness personal trainers have continued to serve Memphis area residents for 15 years and counting.


Are you ready to train your brain and body to develop healthy habits that will last a lifetime? Not a client?

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May 18, 2017

Do you have low back pain with tingling, burning or numbness

that may at times reach all the way down to your feet?

Most people will tell you that you have Sciatica. Don’t just accept that answer!

This post is about Piriformis Syndrome & very briefly discusses Sciatica pain. What’s the difference? (Scroll down to see the video we did we Mae, our massage therapist, on this issue, as well as 5 great stretches to help with the pain.)

Sciatica is more commonly diagnosed than Piriformis Syndrome, but the symptoms of the two are almost identical. Sciatica pain is typically caused from a disc herniation–spinal degeneration–in the lower lumbar area.

Where is this fancy-named muscle?

It is deep into your gluteals/butt and at the top of your hip bone.

It is one of the few conditions which causes posterior hip pain. When it is overused it becomes tight & can compress the sciatic nerve causing low back, buttocks, and radiating leg pain. This muscle does not like prolonged periods of sitting.

This syndrome may get pain relief by walking with same side of foot (where the pain in the butt is) pointing outward. This is because externally rotating the hip reduces the stretch on the piriformis and relieves the pain slightly.

Where is the pain more precisely?

  • Tightness in the lower back or buttocks
  • Large painful knot in the buttocks
  • Burning pain in posterior legs and buttocks
  • Aching lower back and/or Pain radiating down legs
  • Back or buttocks discomfort while sitting
  • Low back pain, buttock pain after walking or running
  • Muscle imbalance, fatigue, inflexibility, soreness

As Mae discusses in the video below, Piriformis tightness or syndrome can be caused or aggravated by sitting on a large wallet in the affected side’s rear pocket. Some fitness and health care professionals call this “fat wallet syndrome” or “wallet sciatica.” Try switching to a front pocket wallet.

Who needs to stretch this muscle?

  • Anyone having the pain described in the area(s) above
  • People with poor or limited flexibility
  • People who are sitting for extended periods
  • People with high body fat, stomach, thigh girth
  • People who have neck or shoulder tension (tends to go up the chain of the body)
  • Inactive people who would benefit from exercise programs
  • Weekend athletes (runners, cyclists, golfers, paddlers, dancers)
  • ages 35 and up

Live in the Memphis area and want a FREE Fitness Consult
(value $87)?
Click here or call us at 901-466-6242.

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training

5 Great Stretches!

Hold each one for 30 seconds to 3 minutes. For true physiologically lengthening of a muscle you need to perform the stretch every day for 3 minutes for 6 weeks (for this one if both of your sides are affected that means 3 minutes on each side).