personal trainers in memphis tn

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

 

 


January 11, 2020

As a personal trainer and avid athlete across many sports I really enjoy the benefits of strong and tone arms. Many times at Energy Fitness personal training studio Downtown Memphis we get phone calls of clients stating they want to work on their arm strength and have toned arms. I have included in this post 3 bicep exercises. One exercise with a cable that is available in most gyms or fitness facilities, one with a resistance band and lastly one with a dumbbell.

This one is great as facing away from the stack you are less likely to cheat or round the shoulder forward. Try 2 sets of 8 heavy and do negative or try 2 sets of 10-12 reps at count of 4 (2 seconds up and 2-4 seconds on the down motion). Keep the shoulder blades back in their pockets and assume good posture and breathing throughout the whole exercise.

1 Arm Bicep curl – pictured with a resistance loop. Can also be performed with a band with two handles stepped on with both feet so you can do a double bicep curl. With bands typically you will want to do more reps. Try 2 sets of 20 reps resting 1 minute in between sets.

 

The first two bicep curls are in the supinated position (where your forearm is rotated in the palm up position). This works on the short head of the bicep which is the muscle that pops. You also need to work on the second head of the biceps (hence bi in the word bicep) so you can have muscular balance and all around definition. Be sure to not rotate the shoulder forward. One tip is to keep your elbow in the meaty part of the leg, specifically the vastus medialis and press your leg in towards your elbow as you curl the weight to the top position. Be sure to breathe and go at an even pace. If you are going heavier then use the other arm to slightly help get the weight in the up position and let go and use the muscle in the down position. Notice the position of my hand-this is called a DB hammer curl. Try 2 sets of 10-12 or go heavy and assist with the other arm for 2 sets of 8 reps.

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). 

 

 

 


November 23, 2019

It is rare that someone comes into Energy Fitness who doesn’t have a least one scar from a scrape, fall, cut or surgery. When our personal trainers are doing fitness assessments on our clients at Energy Fitness, personal training studio located downtown Memphis we see all kinds of scars. Mostly we see scars in the abdomen and core area when pinching body fat and taking measurements. Most of us want to hide our scars or hope that no one mentions them at all. Some scars hold onto emotional traumas from the past we don’t want to revisit. You may have heard that we store emotions in our fascia. This can be around scars, burns and stretched tissues because they are also are living tissue.

I have a small 1 inch dent on the outside of my upper thigh from a dog bite in middle school. I had four stitches. My kids always tried to poke it because they thought it was fascinating. Until only about 8 years ago I didn’t like people touching it as it freaked me out and always felt like it was glued to the tissue underneath. It wasn’t until I started pinching it away from the underlying tissue, trigger point rolling it and cupping it (recently) that it is totally in-sync with the rest of my thigh. Armed with this knowledge I was much better about caring for my bunion surgery scars.

Left foot 7 years post bunion surgery
Right foot 5 week post bunion surgery             Right foot 13 months post surgery scar

 

 

 

 

 

 

Taking care of oneself is a proven way to stimulate health and wellness and this means your scars also. Overall daily stretching and movement, frequent manipulation of the affected tissues, rest, sleep, and general health and wellness principles can all help to aid in healing scar tissue or old affected sites.

Although it’s not something that’s widely discussed with care teams and surgeons, the size and appearance of a scar is something that patients think about. Whether you’ve had a hip replacement, knee replacement, meniscus surgery, ACL reconstruction, shoulder or back surgery, breast implants or C-Section a scar is inevitable. Although you won’t have a ton of control over how your body will scar, there are things you can do when it comes to breaking up scar tissue and adhesions with massage, kt taping and cupping therapy. You can play a role in healing your scar(s).

Massage therapists can help address the fallacy that nothing can be done to change this tissue by practicing focused therapy on scars and burns as well as personal trainers and fitness professionals teaching clients this concept.

Clients need to be educated about the living matrix so they can bring attention and touch to injured or damaged areas. This attention will help re-program false thoughts and rewire the brain to re-map and re-integrate this tissue back into the whole system.

The body feeds and nurtures all parts of the body—so why would a scar or stretched tissue be any less deserving? Oxygen, nutrients, fluid and waste products are all found in the matrix of any scar.

Scars tend to be missing lymph return and blood supply (capillaries). The research I have done shows manual manipulation may stimulate the creation of blood vessels (angiogenesis) by stimulating the area, causing local inflammation and then triggering a remodeling phase.

This is thought to occur because various growth hormones are released in the remodeling phase of scar or wound repair. These hormones can trigger angiogenesis.

Did you know scars don’t tan…they burn? The structural properties of a scar are different from regular skin. Scar tissue doesn’t have melanin (which is responsible for skin pigmentation). In fact, scars are more susceptible to UV damage and get sunburned more easily than regular skin. Always put sunscreen on and cover your scar in the sun!

Scar tissue forms during the healing process as the body produces collagen fibers to close and heal a wound. These collagen fibers do not grow in the same, consistent direction, and therefore are discolored and can have an uneven texture.

The appearance of a scar largely has to do with your genetics. In addition, if your incision or wound is on part of the body that is under tension, is tighter, more stretched, and is less fleshy or fatty (like a shoulder, shin, or knee) your scar will be more pronounced than say, if on your buttocks.

Scars will continue to heal and fade for up to two years after an incision or injury.

  • remodeling phase in your incision healing involves the lightening of your scar as the scar heals
  • mature scar is smaller, flatter, and paler
  • during the healing process, there are ways to improve how your scar heals and for larger scars over joints, it’s critical that you “work” your scar to prevent tightness

Before you start massaging your scar or enlisting a professional to perform scar tissue massage, your scar has to be in a good place. Do not massage until your incision has fully healed and is a scar (not just a wound or scab). If you massage your scar prematurely you could cause it to reopen or tear, leading to an infection.

Do not massage a scar until at least 2 weeks after a surgery or injury. Massaging scar tissue is most effective in the first 2 years while the scar is still forming and healing.

Why Scar Tissue Massage?

Massaging scar tissue has many benefits. Here are of the main reasons to regularly scar massage;

  • Decrease scar tissue build-up. Excess scar tissue can make muscles stiff and weaker, and in some cases can require scar tissue removal surgery.
  • Helps improve blood flow, which promotes healing and the scar’s pliability.
  • Drains excess fluid to reduce swelling and proliferation.
  • Helps regain feeling in the area and decrease numbness, tingling, soreness.
  • Increases range of movement and the scar’s flexibility. This makes movements feel less restrictive and “tight”.
  • May help with the appearance of your scar.

How to Massage Your Scar

As listed above, there are lots of benefits to scar tissue massage. When scar tissue is broken down through massage, you can help your body heal faster, and possibly reduce the appearance of your scar. Here’s how we recommend you massage your scar tissue at home:

  • In early healing phases, try and massage your scar for 10-15 minutes a day (2-3 times a day for 5 mins).
  • Apply a non-perfumed Vitamin E lotion or oil to your scar area. Vitamin E is proven to help build collagen and massaging with lotion lubricates the skin, cutting down friction.
  • Using the pad of your thumb or finger, firmly massage in a circular motion. You should be pressing hard enough that your fingernail turns from pink to white, but it should not be painful. First go up the scar clockwise, work your way up and around your scar slowly but maintaining a firm pressure. Switch it up by massaging counter-clockwise. This will help to drain excess fluid from the area.
  • Next, stretch the skin apart around your scar, and repeat your massaging with a firm circular motion using your thumb or finger.
  • With pressure, slowly slide your finger up the scar while apply pressure. Change direction by slowly sliding down.
  • Repeat the process several times for 5 minutes or so.
  • Ladies post C-Section and have a scar. Try this: try lowering your legs to floor from a lying on your back face up position. Start with feet in air and keeping your back flat on the floor keep your upper body in contact with the floor throughout the whole range of motion. Difficult? Now pinch your C-Section scar and try again. You can help deactivate the tissue surrounding or decompress to aid in better function of your core.

Scientific proof: A case study of kinesiology taping for scar management

Stretch Marks

Stretch marks (epithelial stretch marks) are different than scars, but may also be addressed in a similar manner. Clients who have quickly gained or lost a lot of weight, had lymphedema or been pregnant are all candidates for stretch marks.  Generally, this is a condition where the skin (the epidermis, dermis and superficial fascia) is stretched quicker than the epithelial tissue can adapt, so the tissue that is affected is elongated and stretched.  Generally, there is a weaker matrix to support this stretched tissue; thus, the epidermis appears rippled and has wrinkles.

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). 

 


September 26, 2019

Oh goodness, something else to worry about. Mold in coffee beans, mold in my dishwasher, mold spores in the environment seasonally. A client of Energy Fitness personal training studio in Downtown Memphis recently told me that coffee has mold. She then went a step further and she informed me of the health benefits of coffee enemas and how you should only use mold free coffee, distilled or filtered water, etc.. This is one health kick I cannot get behind pun intended! It did inspire me to research mold in coffee and see what’s up.

Once I started researching it I realized there is too much information out there for me to condense, read through and put in a simple blog post so this post is merely to get you thinking and inspire you to make the switch mold free coffee or quit altogether. My body despises caffeine so at least it’s one less thing for me to worry about or change my habits.

Mold & mycotoxins: What’s the difference?

Molds and mycotoxins are not the same thing, but rather mycotoxins can be produced by certain molds. In other words, these fungi will not produce mycotoxins unless it’s the right variety of mold, coffee moisture levels become too high and conditions in roastery warehouses are welcoming as well as your own coffee pot. One of the realities of the coffee trade is that there is usually some amount of mold spores on green coffee before it is roasted. Of course, roasting often but not always kills mold and its spores. Ridding the coffee beans of mycotoxins which have developed during improper storage of the beans is not so easy.

Fungi are able to grow on almost any surface, especially if the environment is warm and wet.  Inner wall materials of buildings, wall paper, fiber glass insulation, ceiling tiles, and gypsum support are all good surfaces for fungi to colonize.  These fungi then release mycotoxins into the environment causing symptoms of many different chronic diseases.  Unlike other fungal toxins, such as mushroom poison, mycotoxins are toxic secondary metabolites produced by mold, and we can additionally unintentionally ingest them in food. Diseases and symptoms linked to mycotoxin exposure include fever, pneumonia-like symptoms, heart disease, rheumatic disease, asthma, sinusitis, cancer, memory loss, vision loss, chronic fatigue, skin rashes, depression, ADHD, anxiety, and liver damage.

The US has Cranky & Moldy Mycotoxin Grapeno standards for coffee. For business reasons, it is convenient to dismiss OTA or other mold toxins as non-issues in coffee, especially in the US. That would be foolish, especially in light of the recent Bulletproof podcast with Dan Cox, a coffee expert regularly cited on CNN, with 30 years in the field. The OTA problem in coffee has been known for a while. A 1989 study [13] says that 58% of beans are contaminated.  Six years later, another study [14] found that 52% of samples were contaminated. The International Journal of Food and Chemistry Toxicology concluded “regular coffee consumption may contribute to exposure of humans to OTA.” More recently, this study [15] of Brazilian coffee found “Practically all samples (91.7%) were contaminated with moulds.” 83.3% of samples contained Aspergillus niger, a major toxin former, yet all of was “good enough” for European standards. cited: https://blog.daveasprey.com/one-ugly-mug-the-science-behind-just-one-mold-toxin-in-your-coffee/ (pic source: bulletproof website)

Have heard of Dan Cox? Apparently Dan’s a big deal in the coffee industry. He received the Lifetime Achievement Award from the Specialty Coffee Association in 2012. Here’s a Podcast with Dan Cox and Dave Asprey (founder of Bullet Proof Coffee): caffeine, Coffee & Mycotoxins

Here’s a urine test for mold: https://www.greatplainslaboratory.com/gpl-blog-source/2017/8/10/a-brand-new-urine-test-for-mycotoxin-exposure

My client shared with me that she knows of two brands for mold free coffee. There may not be that many available, just do your own research.

Mold Free Coffee Brands:

Brewing it at home and getting a bitter taste? Mold can take bitter…uggggh! Consider disposable filters as that wet environment may be lurking unseen mold in the depths of your machine.

Purity Coffee: https://puritycoffee.com/lab-results/
Bullet Proof Coffee

May you be the best researcher of what goes into or own your own body!

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. 

 

 


August 14, 2019

Energy Fitness loved recently hosting and attending Rock Tape FMT (Functional Movement Techniques) Basic & Performance Certification in our personal training studio Downtown Memphis. The instructor showed a very poplar video calledThe Fuzz Speech”. If ever there was proof that you need to stretch and move your body this is the evidence.

This 5 min. video is both educational & entertaining and a must see. Dr. Gil Hedley makes complex facts seem simple with quick views of what happens under our skin and muscles when we don’t move our bodies everyday. I know I don’t want to have “the old person stiff walk/waddle now or later in life”..How about you? What lies below our skin between layers of fascia is what he likes to call the Fuzz. I’ve heard students clamor at the chance to take or attend one of his human anatomy lab classes. During my Advanced Kinesiology Lab at grad school I studied on a human cadaver. At first it was creepy but then became really fascinating.

If you have read any of our blog posts or trained with us then you know our holistic approach to health & wellness. We love to geek out by teaching and inspiring individuals on many layers and modalities ranging from better self-care to extreme self care routines with our personal training, nutrition & supplement coaching, massage therapy and detox wraps. If you stretch, use a foam roller or get body work-this video will help make sense of it all for you.

No one is gonna force food into or out of your mouth or physically grab your limbs and move the weights or cardio modes for you!

You have to be proactive and make healthy habits
happen stick or for this post about fuzz…Unstick!

MOVE YOUR BODY…We can help with Personal Training & Massage Therapy

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES AND 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 & Sound Healing Therapy).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 

 


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. 

 


January 13, 2019

With all the options out there, what gym would be the right fit for you? Every fitness club/gym offers a different experience, and each and every one of us have different wants/needs. So what should you consider when signing up for a program? Below are a few thoughts from Tonya Tittle, owner and Personal Trainer at Energy Fitness, downtown Memphis.

10 Things to consider…

• Accountability  Are you self motivated, or do you need someone to help you stay on track with an appointment or a workout buddy?

• Injury Management Do you have existing injuries that are holding you back? Did you know that you can find ways to not only work around them, but improve them as well.

• Nutrition Coaching Exercise is only part of the equation when it comes to our overall well being. It’s crucial to eat the right foods for our bodies to maintain health and lose weight if that is something you need to do. Backloading at the end of the day or consuming too many calories in beverages can lead to little to no progress.

• Personal Training Having a personal trainer helps to insure that you are doing movements needed for your body and correctly. Doubles with that whole accountability thing.

Assessments are an essential key to getting the most of your efforts and can be motivating to keep your efforts up or an eye opener that you need to amp up your efforts. You can’t see what you can’t measure unless you’re only going by the scale (bad idea: don’t let the scale set your mood for the day).

•Time efficiency – there’s no need to spend endless hours in the gym. Keeping track of your program via pen and paper and have your trainer do it for you as well if you have one. Charting your progress and make adjustments is what gets you to the body you want faster. FYI…American College of Sports medicine states recommends 150 minutes per week of exercise.

Convenience is in the top 10 lists of if a person is going to stick to a fitness program. It’s also about creating habits that fit your lifestyle.

Equipment – What you need and what you will use is the big key here. Don’t end up paying for what you won’t use.

What worked for your body years ago may not be the most suited workout as your body ages if you haven’t keep it maintained  – are you doing functional fitness?? do you do rotational twist stretches and exercises as well as lateral movements? Why not? You must work the body in all planes of movement for optimal health and injury prevention or management.

Dressing Rooms/Showers – if working out before work or during lunch are you gonna shower or just spritz and go. Are you a germaphobic or prefer to get dressed privately as well as not have to haul all your shower essentials or make-up then maybe you don’t need a facility with all the extras. (Energy Fitness has 2 showers that supply shampoo/soap/conditioner, towels, hair dryers – of course we have several clients that bring in their own preferred hair dryer 🙂

THOUGHTS FROM PERSONAL TRAINER:

Research shows that even those that exercise vigorously for 60 minutes per day do the same amount of sitting. SITTING IS THE NEW SMOKING AS FAR AS RISK FACTORS FOR DISEASE.All the cells of your body want to be active even just a few minutes each hour. This can mean getting up and walking about and just moving for a few minutes to doing some posture poses, hip flexor stretches or grab a few flights of stairs.

Often injury sites are a referral from another location on your body. A lot of injuries or pain in the knees may be related by tight calves and soleus muscles, restricted IT band, misalignment of the hips or knees, or tight inner thigh or hamstring muscles. Knowing what to zone in on can be the result of a great program and a terrible program.

Be beach body ready all year long. We know people “fall off the fitness/nutrition wagon”, it happens to the best of us.

Just set your clothes and shoes out and be ready to exercise even when you don’t feel like it! Preparing is half the battle!

We’re here to help you regardless of where you are on your
journey to better health and in a non-intimidating environment.

 

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, hypnotherapy, 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

 

 

 


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


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


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