personal trainers downtown memphis

May 23, 2020

Get that rear in gear and take care of that big muscle you’ve been sitting on during all this zoom and virtual tech time of doing business and getting things done.

It’s getting hot out there and time for getting a little vitamin D, the sunshine vitamin! How have you been using your time over the winter and early Spring months with more inside time.

We love these exercises and regularly pepper them into workouts for our clients as needed for their goals and body mobility goals.

When I don’t have a step I will use a stair or curb or even a picnic table when out for a run and it’s also lifting day. Don’t have access to a cable for the external rotation exercise, we highly recommend band loops or rig a resistance band around something sturdy. Use a chair or a couch for the 1 leg squat to bench.

A complete newbie? Try 1 set of 10-12 reps on each side. For the more determined that are looking to get that backside toned and lifted faster then go for 3-5 sets of 10-12 reps and don’t forget the lengthening of the muscles post workouts with some static flexibility exercises.

Below is a collection of 5 short videos without instruction, just visual so look at postural alignment and feet position.

Here’s a tracking sheet so you can be accountable to yourself. Write it down as it all adds up or doesn’t it you don’t do it and wondering why you aren’t getting results. I even included pictures as I know when I demonstrate something I usually have to demonstrate again because I am giving additional information on spinal alignment or form corrections and people forget the general movement.

To building or keeping a toned and functional booty aka backside!


Call, text or email us to get started today!
901-466-6242 or

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

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

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 (myofascial release). 


March 28, 2020

As we are well into several weeks of the Covid19 crisis there’s no longer just a run on toilet paper. Several Energy Fitness clients are having trouble finding dumbbells, bands and other such equipment such as stability balls. I took a look at one of my favorite sites to purchase fitness equipment for our studio and saw for myself that several items are back ordered or state that there is a delay in shipping due to increased demand as of late.

This blog post is to get you to think differently about what you can substitute or use as temporary make shift fitness equipment. Some of us (like me) make if a priority to have fitness equip available at all times (call me a fitness equip hoarder-but come on…it’s my chosen career). Others rely on a big box gym or their condo or apartment gym while many just go for a walk or run. Where are you right now in terms of fitness equipment available to your during this Covid19 quarantine?

How will you keep unwanted pounds off and stay fit and tone as well as mentally work off steam? Without cable machines, dumbbells, cardio machines like EFX or bike if you don’t happen to have an actual bike, golf courses, country clubs with tennis, onsite yoga and fitness classes at the YMCA or Kroc, pools for swimming (I’m really close to finding a body of water and put a wet suit on soon as I am missing my bi-weekly swims) what are you to do?

With so many options being cut off so fast it is leaving many people scrambling how to maintain normalcy.

Here are some simple suggestions and exercises that you may not have previously thought of. When in need, do and find what is necessary.

Ottoman, chair, couch or stair, suitcase or bag loaded with canned goods, park bench or stump

Pictured above: side step ups (you can also face the step or stair), top right: plies/sumo squats
bottom left: chair lunges (to work more backside/butt step out with front leg more- to work more quad/front of leg step back closer to trail leg), bottom right: dips can be don on chair, couch or step with straight or bent knees (stack some heavy books or a backpack or purse filled with rocks or other heavy items)

Top left: seated side raises for great shoulders top right: shoulder push ups (keep your chin tucked-this is the advanced level with 1 leg up so you may wish to try both legs on floor) Bottom left: tricep kickbacks

HOW MANY REPS SHOULD I DO?  either go for 15-20 reps for muscular endurance and move on to next exercise or try doing it more HIT style and with a timer. Example: 20 seconds of one exercise straight to another 20 seconds each of 2 other exercises and rotate those 3 exercises for 3-5 rounds then do jump rope, mountain climbers or jumping jacks for 100 reps.

Our clients are consulting with us more than ever at this time. We are also taking on new clients via virtual consultations and fitness assessments.

Many businesses are shifting gears at this time and our goal of helping you be fit and healthy hasn’t changed. Energy Fitness biggest source of business is our personal training sessions. Fitness is what we do so regardless of if that is in person or online we know what you need to do now and going forward. My 90 year old client is starting his first virtual session next week.

What we are discovering is that people that normally just go to the gym are at a loss of how to still make it happen and be accountable for their workout programs.

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

Tonya Tittle, M.S., 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


Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (onsite value $100, online $40)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2 workouts is $40-$60 depending on if you need links to video demos. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-35 minutes 1-3 clients per session
+Small virtual packages of 4 to 5 sessions (1 assessment and 4 sessions)

Call, text or email us to get started today!
901-466-6242 or

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

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 (myofascial release). 


May 5, 2019

Clients at Energy Fitness Downtown Memphis are shown the correct way to move in all directions or planes of movement regardless of level of fitness. Our personal trainers work hard to work around injuries and get our clients feeling great. There are hundreds of core moves. We aim to teach you different ways to move your body whilst getting stronger, reducing back pain and creating the illusion of a smaller waist in the process (side note: keeping your hip flexors stretched helps with the smaller waist illusion as well).

Looking at the exercises below ask yourself how often you move your body in this direction. Your answer is probably no like the majority of the population that sits often and mostly does the sagittal plane of movement (Any forward and backward movement parallel to this line).

Giving your body balance in movement patterns is key to optimal movement and helping to prevent injuries. Divide the body into front and back halves and you have the frontal plane. Any lateral (side) movement parallel to the line will occur in the Sagittal plane. In this blog post we teach you 3 exercises or movement patterns that may give you an additional benefit of helping improve your gait by strengthening and stretching the muscles on the tops of your hips (obliques), Quadratus tLumborum aka QL (lumbar back stabilizer) as well as stretching your lats.

Pictured below in the videos is Tonya Tittle, M.S., ACSM, Owner/Dir. of Training Energy Fitness. Check out other videos available on our YouTube channel. EACH VIDEO IS SUPER SHORT SO JUST CLICK ON THE TITLE TO WATCH AGAIN.

Abs Core Kneeling (beginners should try on floor to get motion correct before adding balance component) Be sure to keep the his forward and do true side bending.

Try 10-20 reps each side for 1-2 sets (2-3 times per week with one day rest in between)

Abs Core Side Bend Crunch Hanging off Bench
This is more advanced version. To make easier have less of your upper body hanging off bench. If you are working out with a buddy or a personal trainer stack your legs on top of each other and have them hold down or semi-sit on them as you perform 10-25 reps for 1-2 sets. Hold the floor with 1 arm if you need a little assistance until you are strong enough to perform without.

Abs Core Tea Kettle Obliques on Cable (can be done with body weight with hands behind head or medicine ball slightly resting on top of head or hovering above head). Concentrate on breathing out when becoming more upright. Try 10-20 reps each side for 1-2 sets.

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?


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. 


September 23, 2017

Deficiency in this one mineral can lead to:

  • interrupted sleep
  • hormone imbalance
  • a deficiency in other minerals, like potassium and calcium
  • osteoporosis
  • low energy
  • toxicity in the cells
  • arteries eventually becoming “calcified”
  • muscle spasms (restless legs)
  • anxiety & depression
  • high blood pressure
  • brain fog

Have you figured it out?

It’s magnesium. It’s responsible for over 350 necessary reactions in your body.

It is estimated that at least 80% of the population (possibly more like 95+%). Why are we all so deficient in it? There are several factors that are attributed to the overwhelming magnesium deficiency.

These include:

  • a diet with too much calcium and too little magnesium
  • decreased magnesium levels in the soil, which lead to less in our food
  • fluoride use in tap water inhibits utilization of magnesium within the body
  • high consumption of sugar and caffeine
  • excess stress

Normally Energy Fitness suggests a supplement in the form of a capsule, powder or pill such as Mag Glycinate from Metagenics (highly absorbable magnesium) $25.95+tax (120 tablets) or $46.95+tax (240 tablets) Free shipping on all orders over $49, 20% off first orders and 10% off recurring orders. 

Keep in mind you may be or know someone with a high fiber diet or a sensitive stomach that can’t handle taking this supplement via the digestive everyday as it can relax the bowel system to much. An alternate method to get this mineral into our bodies throgh our largest organ (our skin,transdermally/topically). Magnesium is surprisingly well-absorbed through the skin and has a high bio-availability since it bypasses the digestive system and the kidneys. (This is also why Epsom salt baths are so good for sore muscles!)

Topical Magnesium Oil Spray Suggested Use:  Spray 2-5 times onto the skin and massage the area. It may feel slightly oily immediately after application, but it is not actually an oil and will absorb quickly. In some instances, a white residue may form around the application areas; this is just leftover salt that can be wiped off. (I highly recommend not spraying on areas that were recently shaved or waxed as it may sting a little).

We have a few bottles in stock at Energy Fitness in our small pro-shop in a convenient spray bottle if you don’t have time or desire to make your own Magnesium Spray recipe listed below. They are $11 for an 8oz spray bottle.

You can even make your own topical spray! Check out the recipe below from Wellness Mama.

Magnesium Oil Spray Ingredients

  • 1/2 cup Magnesium Chloride Flakes
  • 1/2 cup distilled water
  • A glass bowl or glass measuring cup
  • A glass spray bottle

Magnesium Oil Spray Instructions

  1. Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture.
  2. Place the magnesium chloride flakes in the glass bowl or measuring cup and the pour the boiling water over it.
  3. Stir well until completely dissolved. Let cool completely and store in the spray bottle. Can be stored at room temperature for at least six months. I keep in my bathroom to use daily.

Looking to add this mineral with good nutrition? Here are the Top 10 Magnesium Rich Foods.

  • #1 Spinach 1 c: 157 mg (40% DV)
  • #2 Chard 1 c: 154 mg (38% DV)
  • #3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
  • #4 Yogurt or Kefir 1 c: 50 mg (13% DV)
  • #5 Almonds 1 oz: 80 mg (20% DV)
  • #6 Black Beans ½ c: 60 mg (15% DV)
  • #7 Avocado 1 medium: 58 mg (15% DV)
  • #8 Figs ½ c: 50 mg (13% DV)

Send us questions or comments on this post or suggest a topic you want to know more information about to

Not a client yet and live in the Memphis area? Click here for a FREE Consult (value $87) or call 901-466-6242.

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


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?


  • 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


  • 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.


  • 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)


  • 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.

Not a client yet and live in the Memphis area? Click here for a FREE Consult (value $87) or call 901-466-6242.

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




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).






April 28, 2017

Working with our clients at Energy Fitness over the years our personal trainers discover how limited most of the population is in spinal flexibility once we get them moving and doing functional and balance exercises. Your thoracic spine is the middle section of your vertebra between your neck and lower back and composes 12 thoracic vertebra and your rib cage.

Modern lifestyles and certain sports can lead to stiffness and poor movement which increases the natural “kyphosis” (rounding curve in upper back as shown in picture to the left) of the thoracic spine which can lead to decreased sporting performance, injury, and pain.

One new area that is becoming more researched, and is linked to thoracic spine stiffness, is changes to breathing.  Normal breathing requires the ribs to move like a bucket handle (they lift to the sides). The stiffer the rib joints are where they join at the spine means less movement can occur at this joint and this can make it more difficult to take a breath when higher breathing rates and breath volumes are required, meaning potentially less air breathed.

In part 1 of Spinal Rotation for Golf & Life blog post we showed you how to test your upper spine flexibility (your thoracic spine) by trying to rotate the spine and not move the hips. We gave you a few exercises to help improve range of motion.

In this blog post we show you examples of poor upper spine flexibility as it relates to the golf swing as well as a lunge with a twist that also helps improve balance and give you 2 great stretches.

Try the exercise below. Lunge! Once you have lowered yourself as far as your hip flexibility and balance can take you twist your body left as pictured rotating your spine completely.You may find that you need to use a faster speed to get into position to get that extra stretch. Now repeat on the other side by bringing the back leg (right leg) forward into the lunge position and twist to the right.

The client below performed the lunge twist first for about 8-10 reps in each direction before we moved to putting a golf club in his hand. (See video at the bottom of this post).

My analysis: his follow at the top of the golf swing has room for improvement in flexibility of the upper spine. 





Now look at the pic below. See how once the back leg is behind the buttock the body is forced to rotate in the upper spine. This client struggles to rotate and it looks as he feels he’s going to fall over? He benefits from balance and spinal rotation exercises.








Now, I’m going to throw myself under the bus and analyze my form in a left handed golf swing and right handed (as I can do both and need to just pick a side already!).






Left Handed Golf Swing Analysis: smallest picture on left is during a lesson with golf pro instructor Doug Barron in Memphis, TN.

1st pic: Rotation is great looking at my right shoulder lined up with my left foot “at the top”

2nd pic: Two weeks later (pic in the middle) I’m back to my bad habit of taking the club back too far & being more upright to try and compensate for my lack of upper body spinal flexibility. (I tend to do this weird thing with my wrists.  I know that my foot is not lined up with the ball correctly in case you observed that as well.)

3rd pic: my follow through is terrible as you can see, my left foot doesn’t rotate because I didn’t rotate my hips or keep my weight on my front leg heel.

Right Handed Golf Swing Analysis: For kicks on the last hole, 2 weeks after the golf lesson with Doug, I borrowed a friend’s right handed golf club and hit a few balls right-handed.  I took 2 shots and killed it with a straight line drive.

4th pic from left: Rotation good “at the top” as left shoulder lined up with right foot.

5th pic-last pic (far right): Observe the terrible follow through with the back foot not getting up on the toe just like the left handed golf swing. This was a 150 yard shot!

Here are 2 stretches for you to improve upper spine flexibility! Chair stretch and triangle pose stretch. Hold each direction for 30-60 seconds.










Go be fit to break par, breathe stress free & improve daily activities.

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.

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

January 30, 2017

Pronounced ash-wa-GAN-d-ha (go ahead, try it… it’s really fun to say!)

Ashwagandha is an adaptogenic herb, meaning it adapts to what YOU need in your body. I take it to control cortisol production (the stress hormone that tells your body to store fat in your belly). I also give it to my 7-year-old mixed in with his Emergen-C packet to help him have more focus in school (along with a fish oil supplement, but not at the same time because that would be gross.)

image from:

Ashwagandha is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. It has been used for over 3,000 years to relieve stress, increase energy levels and improve concentration. “Ashwagandha” is Sanskrit for “smell of the horse,” which refers to both its unique smell and ability to increase strength. Its botanical name is Withania somnifera, and it is also known by several other names, including Indian ginseng and winter cherry. Many of its health benefits are attributed to the high concentration of withanolides, which have been shown to fight inflammation and tumor growth.

Studies have shown its ability to help:

  • Improve thyroid function
  • Treat adrenal fatigue
  • Reduce anxiety and depression
  • Combat effects of stress
  • Prevent and treat cancer
  • Reduce brain cell degeneration
  • Stabilize blood sugar
  • Lower cholesterol
  • Boost immunity

There is a tablet form available through Metagenics if you’d like to give it a try and see for yourself.
It is called Exhilarin® and comes in a bottle with 60 tablets for $23.75. Visit here to see all the information and to order:  Exhilarin®

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

August 17, 2014

Tonya Tittle, Memphis personal trainer Downtown Memphis wants to always bring you information that helps you feel great and live optimally.  Did you know that it is estimated that 40-75% of people are deficient in Vitamin D. I am a big advocate of Vitamin D3 supplementation.

Vitamin D is involved in so many physiological functions and maintains our health in so many different ways that, once you start to count its benefits, you might begin to wonder if there’s anything this fat-soluble vitamin doesn’t do. (Precision Nutrition).

The word “vitamin” means “something my body needs that I can’t make, so I must get it from food”. Using the proper word “hormone” reminds us that it affects multiple parts of the body and that it is not “extra”. D hormone is a chemical that we make on our skin from sun exposure. Vitamin D is found in very few foods. Foods rich in vitamin D include: egg yolk; oily fish such as salmon, sardines, and mackerel; and vitamin D fortified foods (such as dairy products).

Here is what David Perlmutter, MD and author of Grain Brain (“I love this book”-Tonya) has to say about Vitamin D. “I can’t say enough about the importance of Vitamin D, and that’s why I devote five pages to it in Grain Brain. It’s ideal to start with 5,000 units of Vitamin D3 daily, get tested after three months, and adjust accordingly. It’s one of the most important nutrients/vitamins we have in our body? In my practice, I always make a point to check Vitamin D levels in my patients, as Vitamin D plays a role in activating over 900 genes that play a role in fighting/preventing cancer, inflammation, and cognitive issues (like dementia and Alzheimer’s).”
After it is ingested or synthesized in the skin (from the sun), it enters the bloodstream for transport to the liver and kidneys to convert into vitamin D or more specifically vitamin D3.

There are multiple forms of vitamin d: D2 is animal-free, while D3 is animal-derived. Noonday sunlight on the skin is the best source.
Clinical levels of vitamin D in the sufficient (>32 ng/mL) category are just the low-end. Dr. Perlmutter says that we don’t just want to be at the low end…we need to be optimal and that requires blood testing if you want to know exact numbers and follow-up results after 2 months.
So why should I consider supplementing with Hormone vitamin D?
Getting enough vitamin D may help with fatigue, improved sleep, increased immune system function, regulation of glucose tolerance, reduce blood pressure, helps absorb calcium, strengthens bones, and improves muscle recovery. It may also play a role in decreasing our risk for certain types of cancer, as well as diabetes, rheumatoid arthritis, and multiple sclerosis. It can even help us lose or maintain weight.
Recent research discovered that more pre-exercise vitamin D meant less post-exercise muscle weakness and better recovery through the entire recovery process. Less pre-exercise vitamin D meant more weakness and worse recovery.

D3 5000™

To order from Energy Fitness –  Metagenics online store click here:

Free shipping and 20% off first orders and 10% off recurring orders Metagenics is a nutrigenomics and lifestyle medicine company dedicated to helping people live happier, healthier lives by realizing their genetic potential.

• Supports bone, cardiovascular, and immune health .*
• Provides high dose vitamin D3 (5000 IU) to quickly replenish vitamin D status.*
• Solubilized in oil for better absorption in the digestive tract.*
Disclaimer * before adjusting your supplementation, keep in mind that the amount of Vitamin D that you may need may be difficult to determine, unless you ask your physician to follow your blood test.

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.

Interested in our Massage or Body Wraps? Click here.

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.

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