personal trainer memphis tn

July 4, 2019

Energy Fitness personal training studio in Memphis is more than just a training and nutrition coaching studio. We are about helping clients feel and look their best. We asked our Massage Therapist Mae Jensen, LMT to do this post on facial rolling and massage so you can be in the know and put your best face forward. These little inexpensive tools can be a great addition to your body and skincare routine. In early May if you live in the Memphis area you are very aware of the Tennessee snow (cottonwood) in the air and undoubtedly feel or have felt the toll it takes on your sinuses.

Let’s take a minute to talk about facial massage and our lymphatic system

The lymph system is kind of like the trash collector of our body, gathering up toxins and taking them to removal sites, our kidneys/liver and urinary system. Unlike our cardiovascular system there aren’t any valves or pumps to move things along so sometimes things stay stagnant. Did you know that weight lifting naturally helps to stimulate the lymphatic system? Massage offers benefits by using light pressure and rolling motions thus helping flush out the pipes and get rid of the symptoms of a backed up lymph system such as:

fluid retention
puffy/red eyes
breakouts

Here are two tools that you might want in your facial care toolbox! Left is Jade roller. Right is Rose Quartz Acupoint Tool Set. (click on images to see on Amazon)

So how do we start?

1. Apply an oil or lotion to you face to help reduce friction, you can use an SPF lotion in the morning and a nice collagen or vitamin E oil in the evenings to help protect from sun damage and wrinkles.
2. Using your fingers or a Jade roller start at your inner cheeks, by your nose and stroke towards your ears. Most skin care professionals suggest doing each motion 10 times or for one minute
3. Move on to the forehead next, starting at your eyebrows and moving upwards to your hairline then sweep outwards at the top, repeating 10 times or for 1 minute. (I like to additionally roll the eyebrows because all those moments furrowing at the kids to do chores seem to tighten this muscle creating deeper forehead lines. Tonya)
4. Next starting at the center of your chin move outwards and up along the jaw to help naturally lift the skin, repeating 10 times or for 1 minute. (I like to additionally roll the jaw muscle to alleviate any TMJ tension, Tonya)
5. Once you’ve finished the face its time to move all the drainage to your main lymph nodes. Locate the jawline, at the end of the jawbone use gentle downward strokes moving to the mid collarbones, taking care not to massage your carotid artery.
6. Finish off by gentling tapping all over your face, like you’re playing a piano to stimulate you skin and wake up the lymph system. Image result for facial rolling map

Take this time to really connect and thank your body for the protection it offers us.

Don’t forget we offer an amazing facial upgrade to any of our massage services with Mae using the all natural products from the M’lis skin care line.

The M’Lis face wash wakes your skin with natural caffeine from green tea, followed by an invigorating exfoliation with apricot seeds, we then tone and tighten with natural collagen and clay mask. Lastly we give your skin a deep moisture treatment using Apple stem cells and a cool jade stone roller to seal and protect your pores. Be on the lookout for some amazing new skin care products coming this summer. We’re all about natural products!

How do I find out more info on this and other services? Click Here

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?

INTERESTED IN THE SERVICES AT ENERGY FITNESS? 552 S. MAIN, MEMPHIS, TN

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 & Sound Healing Therapy). We also have all natural spray tanning, facials & KT taping.

by TonyaTittle

September 16, 2018

If we can use mantras for our personal well-being and for sticking to our nutrition plan, then we can most certainly use them for staying on track with our fitness as well.

If you missed the other posts I wrote about personal mantras and food mantras, go check those out, too!

Food Mantras

Personal Mantras

Using mantras helps us to create new behaviors automatically. It helps us to not have to think about working out, it’s just what we would do (like taking a shower).

Watch the video above to get some examples I personally use to create my healthy lifestyle. It’s something ANYONE can do.

Here are some additional tips: try to squeeze in some type of exercise throughout your daily routine. Skip the elevator and take the stairs up to your office. When you go to the grocery store, park far away from the entrance to get in some extra steps. When you’re sitting in traffic, think about pressing your lower back into the seat and engage your abs. Every little bit helps!

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

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

by TonyaTittle

September 2, 2018

Have you ever had this happen? You’re doing all the right things–eating right, exercising, changing your mindset–and someone you care about says something negative about your transformation?

It happens a lot more often than you’d think. We call them saboteurs, or “crabs in the bucket.” So how do you handle it? Check out the video below to get my tips on how to handle these people. OR, if you are a “crab,” how can you change that?

Most importantly, know that you are not alone and that you can overcome these negative comments.

Keep your eyes on your own paper and forge ahead. You’ve got this!

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

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

by TonyaTittle

August 19, 2018

What if you could shrink your belly with the addition of the tasteless amino acid called L-Glutamine?

As the owner of Energy Fitness, a boutique personal training, nutrition coaching and healing arts services studio in Memphis for over 16 years I’ve been asked countless times, “what’s the easiest and fastest way to lose belly fat or lose body fat?” After I take a breath and a long sigh, I begin to ask probing questions about an individuals nutrition and exercise habits. My motto I recently stole from The China Study Book “Nutrition is a Scientific Disipline”.

How do I know I have these symptoms?

Well… How do you know you don’t have them? Be your own self-care detective and hire professionals when necessary. Are you at an ideal body weight and body fat for your height? Do you sleep soundly and get enough quality sleep? Do you have at least 2 normal bowel movements EVERYDAY about the consistency of a ripe banana and shaped like a sausage? How’s your skin? Do you exercise and “eat healthy” and your weight just won’t budge?

L-Glutamine may help rid your body of these symptoms:

excess body fat
leaky gut
irritable bowel syndrome
acne or eczema
fatigue
other gut-related issues

L-Glutamine is pretty top-notch when it comes to gut health and there are many benefits that have been demonstrated in various studies showing it to drastically improve gut health in as little at 10 days without any nasty side effects.

Benefits of taking L-Glutamine (in preferred powdered form)

repair for your stomach lining so you can get a flatter stomach
stop cravings
reduce appetite
reduce cravings for sugar and carbs
reduce cravings for alcohol

Now don’t go thinking I’m giving you a miracle supplement suggestion so you can go off the rails and eat or drink whatever you want. However, it is truly a “hero” when it comes to helping keep your gut healthy and your body slim. We carry L-Glutamine onsite for our clients, but realize not everyone reading this blog post can stop by, so here’s our next best recommendation.

Energy Fitness loves Metagenics for their product quality. The Glutagenics is combined with licorice root and aloe leaf so it can help restore the gut even faster. A properly functioning digestive system is critical to good health. A program such as the Metagenics 5R GI Restoration Program can support GI health through the following steps: Remove, Replace, Reinoculate, Regenerate, and Retain. Glutagenics offers powerful support for the Regenerate step of the 5R GI Restoration Program.

They also have a product I took that originally helped me called UltraGI Replenish which is a medical food and FDA approved.

When I mention the phrase “leaky gut” or talk about how many people may have little microscopic holes in their stomach I am never surprised by the horrified facial expressions or comments of disbelief or the “I don’t have that” syndrome.

Causes of Leaky Gut Syndrome:

Gluten
Potatoes
Food Allergies
Infections
Medications
Agressive Exercise
Pesticides
Plastics
GMO Foods

I’ve known about L-Glutamine for several years and would take it off and on but mostly for helping to give my body fuel for endurance training and long races. I knew it helped soothe my stomach during long periods of training without solid food. I started noticing that my stomach issues were less of a problem when taking the supplement so I began to do more research and now it’s part of my daily regimen. I said goodbye to leaky gut and irritable bowel syndrome which now means less bloating and now I am absorbing all the nutrients of my food and want to help others get a healthy gut.

Bottom Line:

Consider consuming L-Glutamine in powder form twice a day for 4 weeks (in the morning and just before or after dinner) with a swallow of water or in your protein shake at breakfast (1 level teaspoon = 5 grams).

After the four weeks, consider taking 1 teaspoon a day with a protein shake for breakfast or with water in the morning. If you happen to have sugar or alcohol consumption later in the day, then you may want to consume another teaspoon of L-Glutamine immediately afterwards.

One study on L-Glutamine showed that in less than a month, the women who took L-Glutamine had lost an average of over 6 pounds and 2 dress sizes. It helped people lose an extra 500 calories a day. If you are pregnant or nursing you should not take.

Interested in the services at Energy Fitness?

Click here for a FREE consult (value $87)

Click here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hyponotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242

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

by TonyaTittle

August 5, 2018

Is your brain or the imaginary person on your shoulder holding you back from fitness or nutrition success?

The personal trainers at Energy Fitness understand that while we are changing lives and habits to get people moving and eating better that we must put ownership on the one person in the way of our success our clients. No one can force you not to exercise or force something in your mouth and make you chew and shallow it!

Our brains are wired often times to let past experiences dictate what’s going to happen this time around before we’ve had a chance to even try. It’s a form of self-sabotage. So how do we overcome this?

Personal mantras--no this is not some type of chanting. It’s about changing our thoughts and our belief systems about ourselves. What if it was suddenly so much easier to achieve our goals just because we actually believed we could?! What could you accomplish with that in your arsenal?

Instead of focusing on the negative parts (like you’ll hear in the video), focus on the positives. Focus on the benefits of this lifestyle change and what you’ll gain.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

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

by TonyaTittle

July 8, 2018

You may have noticed by now that questions about fitness relating to how long a workout should be, how many reps a person should do, or how often should a workout routine be changed up, are all very relative. It all depends on what your goals are, how much time you’re committing to workout, what injuries (if any) you might have, and more.

But there some generalities that can be applied in order to answer the question as simply as possible. Watch the video below to learn more:

Also be sure not to quit before you’re really ready. Our minds always want to quit way before our bodies do. Stick with it and earn those results!

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

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

by TonyaTittle

June 24, 2018

The way we talk to ourselves in our minds has a big impact on our thoughts, our behaviors, and ultimately our results. When we change our negative thinking into more positive thought patterns, it becomes easier to change our behaviors and our outcomes.

Look, I get it. I know it can seem silly, but have you tried it? You don’t have to do the Stuart Smalley speech, and you don’t have to sit in front of a mirror to do it.

But here’s the truth… if you don’t believe you can change, you’re right. If you DO believe you can change, you’re right.

If saying things like “I CAN lose this weight,” or “I AM going to succeed,” feels like a stretch and you’re not sure you can believe that yet, take smaller steps. So instead, start with “I choose to believe I can lose this weight,” and “I choose to believe I can succeed.” Then gradually make bigger and bolder statements.

Give this a shot. Don’t knock it until you try it. After all, what have you got to lose??

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 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, 552 South Main Street, Memphis, TN 38103

by TonyaTittle

June 10, 2018

I know that’s probably not what you want to hear, but it’s the truth!

If you’re “treating” yourself with bad food after a “great” workout, you’ve just sabotaged all your hard work. It’s the equivalent of running on a hamster wheel–you’re putting a lot of work but not actually getting anywhere. Why do that to yourself?

Check the video above for ideas of how to combat this all-too-common myth that you can eat whatever you want as long as you workout.

Far too often I see people wanting a shortcut to losing weight. Or they want that “magic pill” that’s going to allow them to keep living life the exact same way they have, but be healthy at the same time. I’m sorry, but it just doesn’t work that way.

Don’t be discouraged, though. You CAN create a healthy lifestyle and still enjoy yourself. It just needs to be in moderation.

You’ve made the decision to be healthy. You’re already doing the exercise.

Now it’s time to reign in that nutrition. You’re worth the effort.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call 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

by TonyaTittle

May 27, 2018

This questions, like many others we are asked as trainers at Energy Fitness in Downtown Memphis, depends on a lot of factors. It’s not just a simple answer. For the most part, it really relies on what you’re trying to achieve.

Listen in on what I mean by watching the video below:

General tips:

6-8 reps build power
10-12 reps build strength
15+ reps build endruance
A variety of rep ranges is necessary for a well-rounded program (for more info, check out the blog post I did on “How often should I change workouts?”)
Depending on your goals and recovery rate of muscle repair, you may lift 2 to 3 days per week with 2 days being the minimum to get results
Do not do the same muscle group 2 days in a row (including abs!) and have at least 48 hours rest between other muscle groups

So first you must decide what it is you want to work towards. Is it power? Is it strength? Or is it endurance? And know that these can change as you go.

Expect to feel some muscle soreness as well. This is a by-product of lactic acid accumulation. Some people are next day sore, and some people are sore on the 2nd day (this is called DOMS, delayed onset muscle soreness).

The good news is the more muscle you have, the more fat your body burns at rest and the higher your metabolism is. You can start seeing results in as little as 2 weeks depending on your level of activity prior to beginning a weight training program. Stick with it even when you don’t feel like it… it will pay off! Even if you only have 10 minutes–make it happen. Try to get in at least 4 exercises and make them count.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call 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

by TonyaTittle

May 13, 2018

We’re often telling our clients to make healthy food choices here at Energy Fitness, and today we’re going over HOW to get more cleansing foods in your regular diet.

Certain foods that are considered “cleansing foods” contain Indole-3-C (think cruciferous veggies like broccoli, cauliflower, Brussels sprouts, etc.). These make your skin look better, they make you feel better, help you think more clearly, and more.

Learn more about what these are in the video below:

They also help clean out your system… getting rid of all the junk and making you feel lighter.

Here are few more detoxing tips:

Infrared Sauna – This is similar to a regular sauna, however it also safely penetrates deep into your muscles and joints without any UV radiation.
Dry Brushing – It’s essentially exfoliating your whole body with a long, bristled, wooden brush that are used in the shower, but without the water. Start from the bottom up (feet first). It helps to remove toxins in the skin, allows more blood flow, and leaves skin feeling energized and super soft.
Drink warm lemon water – Have it right when you wake up. It helps to “wake up” the digestive system and removes toxins in the gut, also known as “second brain” (say goodbye to brain fog!)
Stop eating 2 hours before bed – When we snack right before bed, we’re not giving our bodies enough time to properly break down our food. A detox tea would be a great alternative between dinner and bedtime.
Avoid gluten, wheat, dairy, caffeine, and alcohol – I know what you’re thinking… “you want me to give up everything good?” But the truth is, all of these can create an overgrowth of bad bacteria in the gut. By giving your system a vacation from having to digest these, you’ll start noticing how much better you feel within a few days!
10-Day Detox – Sometimes you may even need more detoxifying foods. If you think that might be the case, try our 10-Day Detox by signing up here: 10-Day Detox

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call 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

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personal trainer memphis tn

Facial Massage & DIY Rolling Tools For Healthier Skin

Let’s take a minute to talk about facial massage and our lymphatic system

fluid retention

puffy/red eyes

breakouts

Here are two tools that you might want in your facial care toolbox! Left is Jade roller. Right is Rose Quartz Acupoint Tool Set. (click on images to see on Amazon)

So how do we start?

Don’t forget we offer an amazing facial upgrade to any of our massage services with Mae using the all natural products from the M’lis skin care line.

How do I find out more info on this and other services? Click Here

INTERESTED IN THE SERVICES AT ENERGY FITNESS? 552 S. MAIN, MEMPHIS, TN

Exercise mantras

Saboteurs

Could L-Glutamine help your belly get flatter?

Personal Mantras for fitness & nutrition success

How long should you workout?

Positive Affirmations

You can’t work off a bad diet

How many reps should you do?

Incorporating more “cleansing foods” in your diet

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