Personal Training Memphis

March 20, 2021

Being in the Fitness industry for over 30 years I’ve seen many people struggle and become very frustrated with their ability to lose weight. Many barriers exist that we can either decide to take action against to discover success or just keep blaming genetics, laziness or a half-baked poke at nutrition and fitness without a set program.

My husband, Mark Tittle and I got married in 1999. Just to give you a little background, we met April 1997 and shortly after I saw him at the pool without a shirt. At the time was 5’11 and about 189 pounds. He had what I considered to be a belly with excess fat around the middle. Don’t think I’m being mean when I say that, as he knew he had one and had always struggled with it. He did what many people do when they are young and carefree without kids or pets. He went out with friends staying out late, drank alcohol 3-4 days each week. He did and has always worked out 4-6 days per week, two or three days with weight training and other days walking, mountain biking and an occasional fitness group class, swimming, tennis or yoga. Back then his diet was okay most weekdays Sunday-Wednesday but when Thursday rolled around it was time to unwind/de-stress with friends, food, beverage and lack of proper sleep. Over the years he did what many a married people do or just most Americans, gain weight and get frustrated his efforts weren’t paying off in loss. I asked him to write his testimony below so as to inform and inspire others that may be interested or considering Testosterone replacement therapy. He said that he would give me the information but in no means he is endorsing for everyone across the board and doesn’t want to answer questions on it. Those that know Mark may know he is a big picture guy and hates details. He in fact glazes over when someone is being too wordy. I should know because I love to give details so I see that face and body posture all the time making me speed up or summarize so as not to lose his attention (lol).

Mark Tittle’s Testosterone Replacement Therapy Success Story to Date:
(for ease of reading-no italics)

In April 2013 my total testosterone lab values were below ‘normal’ and I was concerned about possible
metabolic syndrome as well as other subpar health indicators i.e. Blood pressure, cholesterol. My
energy levels and libido were declining.

I read everything I could online to better understand the science and how typical protocols were
administered.

My first experience was not what I was expecting and after several months I stopped therapy. I felt
lousy, bloated, and grumpy and my face was red. I was gaining weight not trimming down.

Fast forward 5 years to March 2018 when I began TRT for the second time. Things were still less than
optimal, I was lethargic. My journal reads that I felt “old, tired and uninspired”

Once again I read everything I could find as it relates to different protocols, pitfalls etc. Its trial and error.
No one solution or protocol fits everyone. Getting blood draws monthly at first really helped me to fine
tune what my body needed and how it was responding.

FINALLY….It’s been about 3 years now and my protocol is pretty well set.

For visual proof he even wanted to provide you with before and after pictures. Shared with Mark’s willingness and permission.

  • I self-inject my testosterone
  •  every 3 days and do add a small amount of an aromatase inhibitor to keep my estrogen in check as needed.
  • I feel great and everything just seems to work better.
  • I continue to gain or maintain strength at the gym and my body fat percentage continues to drop.
  • After an initial weight gain of a
    bout 20 lbs up to 218, I had to make some corrections.
  • This morning I weighed 187, I’m around 15% body fat, my blood pressure is normal and my cholesterol and other markers stay in range.
    TRT, for me, works more synergistically or is a catalyst for better health rather than a panacea.

Examples:

  • I have more energy now to lift weights and do my daily cardio.
  • To ensure that I gain full benefits from my work-outs I eat clean, healthy foods on plan and on schedule.
  • To make sure that I have the mental and physical capacity to earn a living and stay fit I make sure that I get enough quality sleep.

It all works hand in hand!

Without a doubt, my quality of life was improved by supplementing with testosterone but it’s not a ‘plug
and play’ solution. I hope that this was helpful and provides some additional information with which to begin to take
action. Best wishes! Mark Tittle, age 54

Hopefully this was at least a glimpse into something you many research a bit more and find the best practitioner(s) to meet your need. I’m not a fan of those walk in Men’s Health clinic that just boost your testosterone up to max levels and don’t monitor other aspects.

When Mark spoke of clean eating above, I will vouch that he really does do this 98% of the time and ditched alcohol. Mark has not drank even a sip of alcohol for over 6 months and counting. I wish more people would give this up and swim against the stream of society that glamourizes drinking. Are you constantly trying to improve yourself either mentally, spiritually, financially, or physically? If not, why?

Be the BEST YOU that YOU CAN BE and show the world kindness and confidence! 

Energy Fitness has a 3 Squares Meal Plan that is modeled after Mark has found success and many other clients have seen the same success combined with a smart workout program I have led or written for them. If you aren’t a client and wish to purchase this meal plan click here: Energy Fitness 3 Squares Meal Plan for only $19.99 found on the meal plan purchasing page

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


February 27, 2021

As a personal trainer with Energy Fitness and now massage therapist in training (just have to take licensing exam now, then I’ll be official ;)) There are lots of you that don’t realize how you might need strengthen your inner thigh muscles. Did you know that when you stand on one leg to balance while say putting on your undergarments or pants, shorts, skirts that a large strap muscle called the sartorius assists in the feat?

Check out the three variations of inner ball exercises from the videos below and go for 1-3 sets of 50-100 reps. Newbies, it’s gonna start burning. If you must, take a five second break and press on.

Let’s be honest you guys need this exercise also as you have the same muscles as women. Having week inner or outer thigh muscles can make you use compensatory walking patterns which can lead to hip, knee or low back pain due to the imbalance.

The exercises pictured below all have the knees bent (hip flexed) so try this next suggestion also. While getting in position for IT2 exercise lift your butt up into a bridge up as you push though your heels and engage your butt while doing. While the ball is in between your knees and you are in bridge up go for the 50-100 reps. Different muscles are now engaged and remember it’s all about muscle balance. Don’t forget to breathe!

 

Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching. Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location.

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


February 18, 2021

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

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

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

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

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

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

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

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

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

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

 


February 12, 2021

We love some Diana Sullivan, a healing arts practitioner that we were blessed to have at Energy Fitness in Memphis. We made a few videos a while back so I thought it was time to share this one about essential oils. This post was also inspired by my pop in to a guest speaker at massage school a couple of weeks ago on this topic. Did you know that there are several essential oils that are toxic and must have carrier oils. You don’t simply put the oils on your skin directly almost 99% of the time and some are very toxic if you put on then go into the sun (phytosensative).

Here’s a few with a video from Diana (dee-ah-na) that you may wish to add to your collection. By all means find pure or organic. Where? Well…that would be a whole different post. I have used now sports essential oils many times and liked. Don’t forget they have a shelf life as well and should be kept out of sun or high heat environments.

She has a gift of healing intuition, has wonderful spirit and is a certified Reiki Master (she attuned me to Reiki 2 Certified). Find and message her at https://www.instagram.com/thesensitivesage/

Come see us onsite for only 2 WEEKS at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

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


February 4, 2021
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Many of you may know I am down the home stretch finishing Massage Therapy School in South Carolina. It’s been an educational experience that will enhance my extensive resume thus far. Several students and instructors have asked me if they thought my fitness and nutrition coaching experience will help me in being a better massage therapist. Now that I have massaged about one hundred people I had a moment of clarity the other day. For over 25 years as a personal professional I have and continue to assess individual’s body fat, blood pressure, heart rate, strength, endurance, height, weight, BIA, breathing, flexibility, behavior choices, nutrition habits and functional movement patterns. During a functional movement screening or during their workouts I ask people to move and visually see what their body is doing or how they can’t move their body as per my demonstration. Often followed by “There is no way my body is getting into that position!” or “I’ll try, but it’s not gonna look like yours!”.

So the realization moment came to me that I have only been using two of my senses to create an understanding of a problem or issue from an individual for all these years with their body. Simply hearing (auditory) and seeing (visual) someone say my back hurts, my hip also hurts or my neck and traps/shoulders are sore just wasn’t the whole story.

Aside from stretching someone or assisting them do a movement where I could only half determine (with use of touch sense) their possible link to weakness or dysfunction I could not really get a complete story.

Did you know that prescribing fitness or nutrition is outside the scope of a licensed massage therapist?

With the application / modality of massage therapy in my toolbox it’s so much more meaningful. Being able to use my hands to manipulate soft tissue to feel for muscle tautness/tone or underdeveloped/lack of tone of a muscle, the tightness or laxity in a joint or fascia and the position a body lies at rest can be such a great marker for how to help someone further. This is where I am really excited as now I will be able to help ease the aches and pains with massage and stretching whilst offering massage therapy as a service and since I’m an expert in fitness I can give them advice on how to keep the pain or aches away from incorporating simple stretches or exercises. Having lots of client success stories already I feel confident in my ability to help others going forward in a greater capacity and readers of this blog as well.

Here’s an example of WHY YOU NEED TO DO EXERCISES OR STRETCHES THAT YOU DESPISE (OR HATE FOR A STRONGER WORD). Let me just say I hated lunges for years and had to force myself to do them to stay injury free. What do you hate to do? Maybe, it’s just what you need.

Train your weakest link.

Mark Tittle, my husband said I could use this short video for this blog post. This is too funny! My sweet funny, husband. I love a good laugh, how about you?

Mark has complained of back pain for many years, especially after hurting it doing a deadlift exercise several years ago. I gave him a massage last weekend and noticed that he lacked tone in his gluteus medius muscle. I now have a greater reference point having massaged numerous others then massaging him as to compare and prescribe him exercises. Although I have told him many times, it is this official hands on training that finally has given him more reason to start doing the hated “abductor/outer thigh exercises” that he thinks are silly. Well, I gave him many of the exercises I did a blog post on a while back and said “no the outer thigh machine in the seated position at the Y isn’t going to cut it, you will have to do other exercises and stretches as well. Click here for previous blog post.

Here’s a big weakness many people have including myself. See the pic below. Lots of people can’t even lift their arm off the ground. This is an assessment of shoulder function. You can see that this is my worst arm as I am lifting it off but not keeping it straight.

Take the take to do the things your body needs and you won’t regret it. Your devotion to your weaknesses will pay off by staying injury free, reducing chronic pain and getting stronger. You will have the satisfaction of having a well balanced and functional body.

Just like exercise, nutrition can be often referenced the same way but opposite actually. What you crave is what you need to stay away from as it’s your body working against you to maintain homeostasis. Crave carbs? Eat less carbs and eat more fat. Crave fat? Eat more carbs and less fat.

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

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


December 19, 2020
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To be complete Feb. 2021. As I sit and quickly take a break to write this post I look around the boutique studio that made a name in Memphis for almost 19 years. My family made the eight hour journey back to Memphis on Friday and plan to take 1 of 2 truckloads to storage in Greenville, South Carolina and Travelers Rest, South Carolina. The second is late Jan and maybe a third trip if necessary in Feb. We are leaving plenty of equipment for our remaining clients onsite training with Misty.

I just want Memphis and readers of our posts to know that Energy Fitness was possible and continues to be possible because of my awesome and supportive husband Mark Tittle and his entrepreneurial skills. He’s even supporting me learning a new occupation to enhance my knowledge and skill set with massage therapy school all through this Covid mess. My expected graduation date in Greenville, South Carolina is late Feb. 2021. Then study and take the licensing exam to be a Licensed Massage Therapist. This will make my job easier as a personal trainer because then I can manipulate soft tissue and help clients recover more from injuries or nagging pains.

We started Energy Fitness almost 19 years ago because Mark saw my talents and the way I help people achieve their goals while inspiring and training them myself or via my staff that were carefully hand picked and the right fit for our clients.  It wasn’t all peaches and cream in the early years of starting the business and having your husband tell you that your job “is just a hobby”, we’ve gotten past that as I began to pay myself / the household an acceptable amount as well as him hearing many clients sing my praises and having a business introduce us to so many people that we’ve met along the way that may be lifelong friends.

Usually I have these blog posts finished a few days or at least by lunch the day before it goes out to our list. Even in the craziest time of packing up the studio for round one of taking stuff to storage before finding the right location/space in our new town I found the time to speak with a client via phone and it’s just so heart warming to have someone tell you how much you have meant to them and training their family members also. Those that know me personally know that I don’t get emotional very often nor do I like to ask others for help. I have to say that a sadness crept in earlier in the week as I neared the arrival in Memphis and the start of a closing the Memphis chapter in my life. So many good things happened in my time in Memphis since 1997 like being the Director of the Downtown YMCA right out of Graduate School, meeting my husband, having two boys that can always call Memphis their hometown, and building so many meaningful relationships.

Thank YOU MEMPHIS

Oh and if you think that I can no longer help you be fit and healthy then think again. I’ve moved online to zoom 30 minute semi-private personal training. Also a popular service, I am available for many years to come is creating strength training and cardio or stretching programs with video instruction on how to do the programs. Just reach out!

Here’s a few pics from this weekend. Not pictured all all the boxes I have to get for the many things needed to run a business like office supplies, entertaining kitchenware, linens, towels for showers and the list goes on…..

Here’s before the packing began and the sign I hung as you might see in front windows. The large exterior sign will be taken down and packed in just a few days.

Love you much – Memphis! Tonya Tittle

 

 

 

 

 

 

 

 

 

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 


December 12, 2020

As a personal trainer and nutrition coach at Energy Fitness I am often telling clients the benefits of different foods, spices and supplements for ones health. Anyone that knows me well knows that I like spicy foods and jalapenos are a must in my condiments door as well as a back up awaiting in the pantry.

Spicy foods are a staple for many individuals diets for enjoyment but also for health benefits. For those that don’t enjoy spicy foods you might want to reconsider as recent research has found eating spicy foods actually helps the body function better in a number of ways. From helping individuals get in shape to staving off disease, foods rich in hearty spices can help boost health and improve quality of life. That burning sensation in your mouth might be worth tolerating when it means benefiting from these health benefits.

Here are 5 reasons to go for the spicy:

  1. burn more calories
  2. may help prevent cancer
  3. natural pain relief
  4. heart healthy
  5. releases good hormones like endorphins and dopamine release (the feel good hormone)

I took the #Paquionechipchallenge (https://paqui.com/onechipchallenge/)

@paquichips @onechipchallenge

My husband decided on a whim to purchase the chip in a convenient store during his travels this year. This one chip cost $7.00 and he brought it home all proud that he got something he knew I was bold enough to try. I had to think on it for a while and make sure my stomach was in the right balance to have it. It took me about 3 weeks to finally be in the right mindset and body balance to take the challenge.

The company is so Paqui is so sure that one will be your limit that they’ve packaged the Carolina Reaper Madness chip singly in foil packets, with one chip inside each coffin-shaped box. (If that doesn’t tell you something about how you’ll feel after eating it, nothing will.)

Inside this coffin shaped box is this chip containing the”world’s hottest chip,” which you can find in stores in one-chip packages.. The tortilla chip, which is pitch black features heat from the Carolina Reaper pepper gets an update this year with the addition of scorpion peppers and Sichuan peppercorns (which adds a numbing sensation in your mouth).

The chip’s power comes from the pepper used to flavor it: The Carolina Reaper took the helm as the world’s hottest pepper in 2013, replacing the Trinidad Moruga Scorpion. The Reaper hits an average of 1,569,300 heat units on the Scoville Scale (though it can be as hot as 2.2 million units). That means that the average Carolina Reaper is more than 190 times hotter than the hottest jalepeño, which clocks in at between 2,500 and 8,000 units on the scale. In other words, it’s hot. Insanely, agonizingly hot.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here’s a video of me eating the chip and my reactions: what’s up with my ears burning?

Here’s a video that made me feel better and laugh about not making it to 5 min as this guy, Akbar Gbajabiamila host of NBC America Nija Warrior. His reaction is intense and comical at the same time. In fact, I believe I lasted longer than he did before drinking or eating something.

My advice is to incorporate more spicy foods into your diet but by all means Don’t try the one chip challenge. If you do, have on hand bread, some kind of milk and some nut butter. Oh and oddly my 10 year old offered me a pickle and to my surprise it helped cut the burn. BTW…I paid for this several days post with IBS and was telling my oldest that I told him this would happen which is why I waited so long to do the challenge. This must have lowered my immune system as I very quickly afterwards got an intense sinus infection with chills and fever. Got covid negative tested thank goodness.

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87).

 


December 6, 2020

We wanted to bring to your attention if you are to the point where you are having unexplained headaches, fatigue, not sleeping well and maybe a host of other issues then maybe you should look to how your nutrition is serving and nourishing your body.

One of my clients is suffering from this now and has turned to Metagenics and tips from me regarding nutrition along with her already good diet and an iron supplement prescribed by her physician. If we all can take a look at our stress levels and what chronic repressed stress can do to the adrenals and the digestive system as a way of fighting back then we can understand and help fix the issue.

Many of us seem to just press on and on and on denying our body the ability to heal itself until it screams at us forcing us to fix it with the right supplements, nutrients, massage, acupuncture, meditation, yoga, exercise or other extreme self care opportunities. This is why having good self care habits in place already can make it easier to shift into extreme self care when needed.

Remember your gut is your second brain and when you are overstressed or out of balance digestion and absorption can be comprised. Bloating, headaches and malnutrition can occur leaving you feeling out of balanced and maybe with outer issues not mentioned. Metagenics supplement Ultra GI Replenish is a product with great reviews to help with digestive issues even if you don’t think you have them.

UltraGI Replenish® is a medical food formulated to provide specialized macro-and micronutrient support for patients challenged by compromised gut function with digestive disorders including malabsorption. It is designed to complement an eating plan that excludes common food allergens and supports healthy gut function.

It’s a dairy free formula and remember keep in mind that it takes time and patience to heal the body that may have been stressed for a long time even if the source of stress has passed.

To check out ingredients or purchase click here: https://efitness.metagenics.com/ultragi-replenish

 

 

 

 

 

 

 

 

 

 

Here’s one of the high stars reviews..

Life Changer   AMH from Houston, TX, USA 

This shake drastically changed my life. .. I had a whole host of health issues. This shake helped me get my GI tract back to healthy and my symptoms were alleviated. I can not recommend this product more.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87).


November 21, 2020

It has twice been brought to my attention as of late about clients having symptoms of altitude sickness. I must admit the symptoms can be very bothersome and range from mild to severe. I felt compelled to bring to your attention some herbal remedies that may be helpful next time you take a trip 1000 feet above sea level or more.

The primary cause of altitude sickness is the decrease in air oxygen levels. At 8000 feet, oxygen levels are about half those at sea level. If one ascends slowly the body has a chance to acclimatize by making physiological adjustments and symptoms can be prevented. If one ascends too quickly, fluid moves from the blood stream into the tissues, the blood thickens due to fluid loss, and slows elimination of toxins and wastes from the body. The resultant dehydration inhibits the normal distribution of nutrients and oxygen to the cells and transport of wastes from the tissues, causing thirst along with other symptoms, including breathlessness, sleep disturbances, increased heart rate, nausea, vomiting, headache, oedema and fatigue. Symptoms can present within 12 to 48 hours of arrival at high altitude and are intensified by alcohol and vigorous exercise. If symptoms persist for more than 2-3 days, it is best to return to lower altitude. If you are moving or going on vacation and are an avid exerciser then you simply must be patient as it takes 4 weeks for you and your blood to acclimate to the higher altitude. I recently moved from about 224 ft sea level in Memphis to almost 1100 ft above sea level and it absolutely took four weeks. My runs and bike rides were just so slow and with exercise induced asthma I felt it probably more than the average person.

A list of the mild altitude sickness symptoms are as follows:

  • headache • nausea • dizziness • throwing up • feeling tired • shortness of breath • faster heart rate
  • not feeling well overall • trouble sleeping • loss of appetite

Here are a few vitamins/supplements you might already have around the house and can gear up for that trip.

Free-radical-mediated damage to the blood-brain barrier may be implicated in the development of acute mountain sickness, and so taking antioxidant supplements such as vitamins A, C and E, alpha-lipoic acid or selenium could be very helpful.  B-vitamins work as catalysts for many biochemical reactions, including the utilization of oxygen by the cells.  Vitamin C acts as a major antioxidant, protecting nutrients like the B-vitamins, and helping the body deal with stress. Daily doses of 1000 mg vitamin C, 400 iu vitamin E and 600 mg alpha Lipoic Acid are recommended.

I like to look at other how other countries and cultures take care of the body via herbs, manual therapy (massage, reflexology or accupressure), sound healing, etc. We can learn a lot from cultures that are deep rooted in healing passed down from generation to generation. There are several herbs which could be very helpful to help prevent or treat altitude sickness, particularly those which are classed as adaptogens and cardiotonics.

CAUTION: Of course if you are on any prescription medications or have health related issues PLEASE check with your doctor to see if any of these suggestions are contraindicated for you!

  • Ginkgo biloba has a remarkable ability to increase blood flow throughout the body, in particular to the brain, enabling it to cope better with decreased atmospheric oxygen levels.
  • Reishi mushroom (Ganoderma lucidum) is used in the high altitudes in Asia to prevent altitude sickness. The ‘mushroom of immortality’, Reishi has been used for centuries as a longevity tonic to increase energy and increase resilience to physical, mental and environmental stressors.
  • Rhodiola is native to the Himalayas and found growing in at high elevations in Asia, Europe and North America. The root, stem, leaves, flowers, and seeds all have adaptogenic and antioxidant properties and have long been considered a panacea. Rhodiola enhances physical and mental energy and performance, improving mental acuity, memory and concentration and increases blood supply to brain and muscles.

Spices or Foods that may help:

Eugenol, a component of the volatile oils in cloves, allspice, basil, cinnamon, bay, wild carrot seeds and marjoram decreases blood viscosity, and aid the retention of fluids in the blood. Horsebalm, (Monarda spp), and various related species including thyme, mints, wild bergamot, winter savory,  contain blood thinning compounds including thymol, menthol or menthone. Foods such as garlic, ginger, tomatoes, dill, parsley, chillis, celery, onions and fennel also possess blood thinning compounds.

A solution many people use in South America for altitude sickness is coca leaves which are available in pharmacies in tea bags!

Drink plenty of water a very common theme of how to prevent altitude sickness. You may even wish to combine with the nunn or other electrolyte tablets or powder I have suggested before in blog posts for proper hydration.

Reflexology & Acupressure Points that may be helpful!

This acupressure point is actually a two-for-one point. That’s because Pericardium 6 or Nei Guan by its Chinese name, is used to treat nausea and vomiting, and it is also be used treat anxiety. So if you’re feeling slightly nauseous AND anxious, then you may find this point helpful. I had to take my wrist watch off for this pic as it’s pretty much right under the band. Pericardium 6 is located on your forearm, three finger-widths below the wrist crease. Hold your thumb on the location and press for up to 60 seconds at least once per hour as needed. So where ever you go next time high in the sky or mountains try a few of these blog post suggestions to keep that sickness at bay.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242
or email us at energymemphis@gmail.com  552 S. Main, Downtown-Memphis, TN 38103

Our covid guidelines are that 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 (Massage Therapy).

 


November 7, 2020

When our trainers are trying to get the most out of our clients investment in their health we often put a program together that may have combo movements. This helps to respect both the clients time and can make the plan more efficient. Regardless of if we are onsite at Energy Fitness studio in Downtown Memphis or Virtually Personal Training our clients via Zoom these moves still prove to be challenging and effective.

Try this up up down down plank with a reverse fly for shoulders/posture. Note that my feet are wide to provide a good base of support. Depending on your strength and flexibility in your core and hips you may have to do the movement on your knees. If you do the full plank (on your toes) try to do a few reverse fly movements without holding weight as some of you may need to start with this anyway. Look down or video yourself doing it and see how much your hips are rotating. You want to try your best to keep your hip bones level to the floor.

Notice in the video below that I have a slight turn to the right with my right hip when lifting my right arm to the same side. This is much more pronounced when I train clients as I often have to remind them to (pay attention) and do this trick….When lifting the right arm rotate the right hip toward the left hip. You might feel like this is an exaggerated move but likely it will be more on the path to being performed correctly.

Try this combo move for 10-12 reps on each side for 2 or three sets. Try a downward dog or pigeon pose stretch for 30 seconds before moving on to the other side if you need a break or just catch your breathe for 20 seconds.

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

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

Call, text or email us to get started Personal Training or utilize our Massage Therapy Services today! 901-466-6242 or energymemphis@gmail.com

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

 

 

 

 

Tonya Tittle, M.S., ACSM
Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT, more certifications, qualifications and awards listed in my bio on website.

Our covid guidelines are that 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