Personal Training Memphis

July 4, 2020

At Energy Fitness personal training and nutrition coaching studio downtown Memphis and virtually online training folks we want to give our clients every edge possible for success. Have you have read any of our posts where I mention chakra’s or color before for health?

This article aims to bring color therapy into your realm of awareness. Of course after this article you may be noticing all kinds of colors everywhere including magazine ads, billboards, tv ads to window banners and colors of restaurants. If you want to avoid hunger stimulating colors, don’t paint your kitchen to look like a fast food restaurant. There’s a reason burger joints use reds, yellows and oranges in their color schemes all the time. These colors are stimulating and may even stimulate appetite. I’d say this can even translate to the color of your dishes.

Think about it people choose cars and clothing by their color all the time.Some people just don’t want to think about it and have lots of grey, white and black in their closet then accessorize to match their mood with a pop of color for a tie, scarf, jewelry or purse. Who hasn’t pored over dozens of options when picking just the right shade to paint a room? Color makes an impact. Nobody has to tell you that if you walk into a room painted all white it’s much different than if it’s painted pitch black.Marketing experts know that color makes a big difference in how customers react. For example, on websites, a red “BUY NOW” button usually works better than a green one.

Multiple sources point out that in Egypt, Greece, China, India and other countries colors have been used in various ways to promote healing. Color therapy has been used to treat inflammation, muscle pain, nosebleeds, infertility (in animals), injuries, burns, sciatica, meningitis, nervous instability, headache, irritability, sunstroke and more.

So why not integrate color into your weight control success. I’ve known for many years that eating off of blue plates a user tends to eat smaller portions as well as if you eat on smaller plates.

Have you heard of Blue Light Therapy?

Typically this is a type of treatment used for SAD (seasonal affective disorder) which is a form of depression that some call the “winter blues.” Symptoms typically appear in the fall and continue during winter months.Some symptoms of SAD are depressed mood, lack of interest in activities, tiredness and fatigue, trouble concentrating, feelings guilt or low self-worth, thoughts of death and suicide, irritability, sleep issues, experience changes in appetite or weight.

Those who suffer from SAD have weight gain and a craving for foods high in carbohydrates. Scientists believe that the cause of SAD may have to do with serotonin and melatonin levels.

Light therapy boxes can be found online for less than $60 and some have timers. While we are on the subject of blue light recall that televisions and smart devices omit blue rays which stimulate your brain. This is why you might have trouble sleeping if you watch these right before bed. Blue light therapy might be best done in the morning to stimulate your wakening cycle. Some people (I’ve been guilty of this) try and override this by wearing yellow shades to block the blue light.

So what if we took this same principle of color therapy for weight control to our closet and our environments in which we control like kitchen, common room that you may feel compelled to snack or office space. Avoid Red, Yellow & Orange. Listed below are the colors listed backwards in order of most decreasing the appetite to most increasing it.

Colors That Decrease Appetite:

10) Grey  9) Black  8) Brown  7) Purple  6) Blue

Colors That May Increase Appetite:

5) Turquoise: (It’s the color of tropical waters and used a lot on dessert plates. Even if you think you are full after dinner, seeing a piece of cake on a turquoise colored plate is likely to make you want to eat the dessert anyway.)

4) Green: Many people are attracted to the color green and associated it with abundance.

3) Yellow: makes most people happy. When people are happy, they are more likely to eat than when they are feeling sad or overly calm.

2) Orange: stimulates the brain, which increases mental activity and often stirs up a sensation of hunger.

1) Red: raises a person’s blood pressure, heart rate, and causes hunger to be more prevalent.

Try adding more color in your life and look at what colors may not be present that might need to be to balance out your moods and life. I remember when Mae, LMT did massage on me when she first started at Energy Fitness. She also does energy work and could see lots of red in my energy field when she closed her eyes. That stands for fire so it made sense that I didn’t have a need very many clothing items that were red in which I did not. I have sense made a shift more in the past few years for more neutral colors. I think back to when my husband and I first bought our first house. We had lots of energy which is probably why we chose a red kitchen, yellow or green walls and an orange spare bedroom and then later changed to off white for all the walls.

There is a song by Expose that has the lyrics seasons change feelings change and the Bible says there is a season for reaping and a season for sowing. Life is flowing and so should be your diet and energy levels. Try not to get in a bad habit rut or just grab for whatever is convenient.

Plan your meals with love and color!

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

The services below 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.

Click  here for information on our Healing Arts Services

 


June 20, 2020

As an athlete for over 33 years and a fitness professional in the field of personal training and nutrition coaching for over 28 years I am often asked for my professional opinion. This ranges from the latest or trendy new fitness equipment, diets, supplements and all to do with health and wellness.

The questions I have been peppered with most often lately are about
Peloton Bikes, Intermittent fasting and Online Training.

No one is really reinventing the wheel or the knife, they are just sharpening the tool and making it more efficient and user friendly. Aside from electric cars like the Tesla and the invention of computers and smart phones really big ideas don’t come around that often. Think how fashion goes in cycles.

The online training question makes me think of the late and great Jack Lalane aka “The Godfather of Modern Fitness” for introducing weight training and nutrition to the masses. He was the first in America to have follow along fitness classes on….remember it was black and white television. I would call that a version of online fitness classes and he was ahead of his time. He wasn’t able to customize each persons workout considering their range of motion but it was a great start to getting people moving and holding them accountable for their health and fitness goals or even talk to them about setting some goals.

CAUTION…SELF PROMOTING…Energy Fitness does onsite personal training as well as virtual personal training. Lately lots of clients love the virtual training and actually want to continue as many clients have said “I like this online training because I can just roll out of bed and get the workout done without having to waste drive time.” This doesn’t work for everyone as some people like machines that are available in the studios and gyms and they like the social component.

Let’s fast forward from black and white television fitness workouts to fitness gyms or studios with this blog post sharing options with you for stationary bikes. Let’s be honest, most people don’t love waking up in the early hours to travel to the gym, may not have early morning childcare or find it frustrating trying to find a spin class that has room for them. Enter the at-home spin bike. Several big names in the fitness world have gym-quality spin bikes that can fit perfectly into your spare bedroom, basement, or other workout-friendly room of the house. You can opt for an entry-level model and save a ton of cash, or splurge and get access to streaming workouts and other great features.

Let’s put the cost of the Peloton in perspective with a backstory.

I first arrived in Memphis as the Physical Director at the Downtown Memphis YMCA just out of Graduate School in 1997. Within 6 months they had purchased spin bikes.The Keiser bikes were $700 each I recall and they chose to buy 11 of them to see how popular the classes would be. Purchasing those 11 bikes was an investment of about $9,000 (including tax & shipping) that 10 members and 1 instructor would utilize. The idea with a spin bike for group classes is that the instructor is your motivation, other participants may be inspiration and just being in a group feeling the collective energy of everyone wanted to get a good burn can help hold you accountable and mixing up your workouts which is the idea of the newest bikes on market giving you the ability to be called out by instructor in live classes or your bike personal trainer on demand.

When you think of the Peloton craze of late, think back to weight watchers and beach body workouts with their big support groups and nutrition coaching as well. People love being part of a group and bragging about their results. Beach body company even had contests to keep people engaged and it stroked the competitive edge for lots of people.

Accountability is the one of the biggest reasons for people getting results and not just doing the same old tired workouts over and over again as you don’t know any different or just get into mundane habits.

If you are someone that needs the stats, calories, motivation, competition, ease of use, and convenience of having a bike at home then you have options that suits your personality depending on your budget. Every dollar has a job. What do you want those dollars help you achieve.

Having a workout buddy or a personal trainer or coach has been
proven to be 7 x more effective than working out alone or without a support group.

Let’s talk investment in yourself. 

If you went to spin classes 3 x per week onsite at average across the country of let’s say $28 per session that’s $336 per month. Calculate your time to book the class you want, the fuel and time to get to and from the class and that’s the true value of is it worth it to you.

Have a bike and will just ride outside? What about when it’s windy, wet, too cold, too hot or you don’t have time to go for a ride with possibility of having a flat and not making it back on time for a much needed task or call. What if you have kids and need to get it in when they are napping?

That said here’s the numbers of some popular spin bikes with the electronic console people are getting excited about on the market at the time of this article.

KEEP IN MIND… that people hire marketing companies to get their product out there. How many times have you been suckered with marketing and the product didn’t deliver or that you bought an off brand that was actually as good or better than the marketing hype from the popular brand.

$$-$$$$

  • $3k+ budget: Peleton Bike is advertised on their website as a financing “starting at” $58 per month for 39 months. That’s $2262 and that probably doesn’t included initial tax or shipping. You will also need shoes to clip in for more efficiency and likely you will want the membership option which is over $250 annually. So expect to pay close to $3k if you actually get the options you want. It has a user friendly console with lots of options and you can easily geek on out on your performance stats like cadence, calories and take live classes or do terrains from all around the world I believe.You can even hook up with your friend while riding which can give you that social component to keep you motivated and more accountable.
  • $2k+ budget: Nordic Track Commercial S22i Studio Cycle is $1,999 plus $468 ifit membership included for 1st year). On their website financing is $78 per month. You can access thousands of on demand studio cycle workouts with elite ifit trainers who LIVE control your cycles incline, decline and resistance. You can cycle around the world with great scenery and the instructors can still control your workouts as well in this mode. Plus, with cross-training options like yoga or strength training, you have everything you need right at your fingertips.
  • $1,299-$1,499 budget: Nordic Track Grand Tour series.
  • $700-$1500 anything from the Schwinn IC4 to Sole B900 or Zwift recommended wahoo trainer and lots in between for a spin bike with the capacity to connect via bluetooth.
  • www.Zwift.com is an app with a $14.99 monthly subscription fee and has the ability to work with your current indoor trainer as well. You can race, train or just ride or get the pod for you running shoes and get those stats and visual stimulation as well. I likely am not doing this app that best justice it deserves so you should just check out the website. One of our clients that cycles a lot recommended it to me.

Want a less expensive version?

  • Bike Indoor Trainer (I am self motivated so just do this to music or watch something on smart device). Set up pic below. Most trainers set up your back tire to the resistance device and you use your gears to change resistance. You can get a fluid or magnetic one. A fluid trainer produces less noise which may be important if you live with someone below you. I opted for the less expensive route as I didn’t know any better at the time that the fluid one would have only been $100 more. I bought a Cycle Ops one 14 years ago for only $150 on ebay brand new and I still have it and use frequently. In doing a little research for this post I discovered I can upgrade my CycleOps trainer to include speed and cadence sensors for only $60 if I choose.Here’s the link for that: CycleOps upgrade just so you can see.

  • Below is what you need for basic set up if you just choose to do the zwift app and use your road or other hybrid bike. I believe you could even use a mountain bike for an indoor trainer. I have the $30 front bike tire climbing riser instead of a book and love it because I do a lot of faux climbing hills. The fan in the garage is a must in the south for those hot days if you are set up in a garage. If you have tri bars you can put ipad on them.

Will the Peleton or other smart bike with a console be the magic bullet you need to reach your goals? Maybe…You still have to do the work and actually get on the bike and start moving. Don’t get it and let it be an expensive clothes hanger like a lot of equipment many clients have told me these home fitness options have become.

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

The services below 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.

Click  here for information on our Healing Arts Services

 

 

 

 

 


June 13, 2020

The long awaited video I have been promising our female clients, friends, health nuts and athletes for a while is finally here. Mae, Licensed Massage Therapist and I teamed up to bring this educational 10 minute do it yourself video.

Energy Fitness has been helping clients since 2002 with our personal training and nutrition coaching and with our healing arts/massage services since 2015.

For many years I felt like other than exercise and nutrition coaching that that stubborn cellulite or dimple appearance on our clients just wouldn’t budge. There are certain supplements and massage therapy treatments that can help but I mean we really wanted to find something that made a huge difference and didn’t take forever to see results. Why didn’t I know about this years ago? They have been doing this type of treatment in Brazil for years.

Take a look at the video and listen to the introduction so you can get all the important information so you can start getting these results yourself. Listen to the part about who can and who should not do this type of therapy.

Mae mentions a Cellulite Oil Recipe in the video. It’s super easy, just order the ingredients online or purchase at a health food store. Click here to get the recipe via PDF.

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

The services below are resumed June 1, 2020 but with when the lock down on social distancing has lifted but 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.

Click  here for information on our Healing Arts Services

 

 

 


May 17, 2020

Everyone deals with stress differently and we all have different levels at different times in our lives. Instead of the usual no good outcome on the other side ways of dealing with it like drinking, eating, shopping and other coping mechanisms that are just short lived why not try a few of these suggestions.

  1. Think back to when you had the feelings of being happy. Remembering good times, such as a trip to Disneyland, the Beach or the Mountains can cut someone’s stress response by 85 per cent, firing up the reward centers in the brain. It works better than simply distracting yourself, the evidence suggests, visualizing positive things or dreaming about a happy future

2) Listen to the sound of flowing water: The gentle burbling of a brook, or the sound of the wind in the trees can physically change our mind and bodily systems, helping us to relax.

3) Music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second).
Here’s a few examples: 60 bpm. My GirlOtis Redding • Otis Blue: Otis Redding Sings Soul (Collector’s Edition) Love is AllThe Tallest Man On Earth. Landslide • Fleetwood Mac. Here’s a site that shows you several songs that you may wish to consider: Tempo 60 bpm

4) SCREAM THERAPY…LET IT ALL OUT!!!
There are tons of tips out there on how to reduce stress. From meditation to exercise to a daily glass of wine, but perhaps the simplest one and arguably most effective one has been around since humans came into existence. Letting out a loud and long primal scream may be the way to reduce stress, according to research.

1,000 randomly selected adults for a survey 19% of the fans indicated they ‘always’ yell at the TV when watching sports. One respondent said “yelling can seem absolutely ridiculous. But in the moment, it feels so right. It makes everything feel better.” The survey also found that women outnumbered men (62% versus 56%) when it came to “sometimes” yelling at sports on TV. You can also add a pounding fist if you want or maybe just throw your arms up in the air.

Whatever your method just know that you can’t be your healthiest self when you are running in high throttle so why not try some of the above suggestions.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT FOR OUR VIRTUAL PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242. Onsite appointments start back June 1st, 2020.

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

 

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). 

 


April 25, 2020

How are you grounding yourself these days? Some of us are still running around with our heads cut off and not having our usual ways of letting off steam (or consuming excess food and drink) while others are finding overdue projects around the house are finally getting your attention.

I have found that many people in the energy healing business and some that are not are in agreement that Mother Earth is simply fighting to take back balance. Mother Earth also provides us with natural healing properties. Think about the last time you were around areas with lots rocks or crystals. Did you know that the sand on beaches is part of the natural erosion process of water breaking down rocks into smaller pieces and depositing them in different areas. I was reminded of this during homeschooling my forth grader on a science lesson this week.

Watch this short video on crystals from our former Reiki Master that attuned me as a Level 2 Reiki Practitioner, then I’ll pass some thoughts your way.


I have often heard people say how relaxed they feel after a good beach visit. Let’s break it down into maybe a way you haven’t thought of before. If the beach sand is actually ground up rocks and possibly crystals then you are basically being grounded simply by being barefooted with the earth.

Grounding Crystals (for more specifics google their benefits as I wanted to keep this post short)

  • Hematize
  • Smoky Quartz
  • Red Jasper
  • Jet
  • Bloodstone
  • Petrified Wood
  • Moss Agate
  • Black Obsidian

We need to be thinking of grounding ourselves more and more these days with the ever increasing use of technology and electronics.Since so many of us use technology such as laptops, cell phones, televisions, smart watches, etc than we ever have before know that we are being exposed to more electromagnetic frequencies (aka: electromagnetic frequency radiation) that can affect your health.We’re hearing more & more about cell phone radiation and how that can be harmful to our health. (Thank goodness the word is finally getting out about that!)

Some symptoms of excess EMF radiation are: 

  • fatigue
  • joint & muscle pain
  • decreased attention span
  • memory loss
  • difficulty focusing
  • insomnia
  • ringing in the ears 

BTW, these are the same symptoms of being un-grounded…of feeling stuck or out of sorts!

Just like in the video Diana (de-awna) says to pick what resonates with you. Try listening to your own intuition when it comes to picking the right stone(s) from the lists. When I took a crystal certification class I was overwhelmed with how much there really is to learn about all the different crystals and minerals available to us.

Let ‘s make this post easy and give you a few choices clearing EMF’s (electromagnetic frequencies radiation). They are present everywhere in our environment but are invisible to the human eye. Place up 1 or 2 of these near your devices or wear as a necklace or bracelet.

Crystals to Protect against EMF’s

  • Orgonite
  • Fluorite
  • Lepidolite
  • Shungite
  • Black Tourmaline
  • Adventurine
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., 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

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

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 (ask for pricing)
+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 2-3 workouts (ask for pricing). Links to video demos may be included in price. 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 30-40 minutes 1-3 clients per session
+Small virtual packages of 4 to 6 sessions (1 assessment counts as session)

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

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). 

 

 


April 18, 2020

Even though Energy Fitness personal training studio in Downtown Memphis isn’t onsite training clients for now since we are now virtual we still feel compelled to give nutrition and fitness advice.

It’s the perfect time to hone in on your diet and feel the best you can feel as you try and consume the 8-12 servings of fresh fruits and vegetables every day. Try and limit the fruits to 2 if you are aiming to lose weight. A whole lot of us are now cooking a lot more than we previously did with our former go when and where we want lifestyles of pre-Covid.

Eat your veggies! This one of the most popular pieces of nutrition advice you will ever hear. Rightfully so. A diet rich in vegetables (and fruits) reduces the risk for pretty much all diseases. Today, only 10 percent of Americans eat the recommended amount. I hear from my children often as they smell dinner in progress and walk in the kitchen…”Of course veggies, why do we always have to eat veggies…uggh!” I will say that when my oldest would go on Scouting camp outs he would come home and crave veggies.

Think of this as a time to see just how great your skin can look as well as how much you can improve your energy or sleep quality. Celebrate your health by eating as many fresh greens as you can.

  • Eating varied, fresh produce can help boost your immune system, something we can all relate with in this crazy time.
  • Can’t or don’t want to go to the grocery as often then grab some frozen veggies as it’s the next best thing and is often easier as the veggies are already chopped.
  • Go online and order some greens powders.

Below is a suggested basic meal plan

This meal plan is a suggestion of how you might increase your greens intake as a daily meal plan. I’m not discussing calories or exact amounts of calories for each meal or total calories daily. As related to the serving size of vegetables to count as a serving a serving size is 1/2 to 1 cup depending on type.  Choose a lean protein and be sure to get some good fat into your diet with lunch and dinner like avocado or avocado oil, olive oil or healthy nut butters like almond or cashew (I do not recommend peanuts as a healthy choice-research peanuts and aflatoxins).

Breakfast:   Protein shake with powdered greens (may favorites:spirulina, chorella) or go fresh and blend spinach or kale.

Mid-morning snack: Organic Greens bar (click to see my recommendation on vitacost)

Lunch: Big salad of mixed greens and steamed broccoli and enjoy freshly cut avocado wedges . Season with lime juice, a bit of olive oil, and a sprinkle of salt and pair with lean protein.

Mid-afternoon Snack: kale chips or square rice cakes flavored with thyme and basil (found at Sprouts or online )
I have my rice cakes with cashew nut butter and don’t care that they taste like veggies. You can always just have a spoonful of nut butter and then rinse your mouth and chase it with the flavored rice cakes.

Dinner (2 hours before bedtime): steamed or baked green beans, asparagus, mustard greens (bitters are great before bed) with olive or avocado oil healthy fat and protein. Try some lemon pepper seasoning or sandwich sprinkle seasoning from Penzey’s, use a curry seasoning, tumeric or cumin or create a green tahini dressing by pulsing 1 cup cold water, 1/2 cup lemon juice, 1/2 cup tahini, a bunch of Italian parsley, and 1/2 a teaspoon of salt in a blender.

Here’s to great skin and all the other benefits that go along with consuming healthier foods in abundance!

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., 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

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

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 (ask for pricing)
+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 2-3 workouts (ask for pricing). Links to video demos may be included in price. 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 30-40 minutes 1-3 clients per session
+Small virtual packages of 4 to 6 sessions (1 assessment counts as session)

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

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). 

 

 

 


April 11, 2020

A client at Energy Fitness inspired this post as her son is an award winning swimmer. His duck footed stance is great for one stroke but terrible for freestyle/front crawl stroke. Do you know someone that walks with turned out feet or do you? Do you squat or do other exercises or climb stairs with turned out feet? Sleep this way?

This post is during Covid lockdown so he’s not able to get in the pool for actual swim workouts. His mom purchased a concept 2 ski erg since she likes the one we have at Energy Fitness. I made this video after writing the program based on what muscles need fascial release, strengthening and stretching. I use to have this problem when I didn’t specifically focus on keeping certain muscles balanced and stretched so it was easy to create this program.

If you are going to implement this program into your routine try twice a week. Also be mindful of how you are standing, sitting and sleeping as you could easily undo the work by having habits that keep those feet turned out.

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., 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

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

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 (ask for pricing)
+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 2-3 workouts (ask for pricing). Links to video demos may be included in price. 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 6 sessions (1 assessment counts as session)

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

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

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

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 energymemphis@gmail.com

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 20, 2020

What can you do right now to boost your immune system and increase your chances of getting or staying sick longer? There are lots of things instead of just staying locked up in the house and hoping for the best. How are you going to give your body the best and right fuel if you don’t know exactly what that means.

In this post I want to give you information you can use now in the form of the right foods or get in the mail from supplements so you can boost that immune system.

I was thinking about all this COVID19 isolation this week and how each person will handle the stress it ensues. We already know that we have habits and they are hard to break. If your habits are forced to change from a situation outside of your control how will you respond?

If you ate out several times a week or picked up fast food often then you will save money and now be forced to change your habits.

Will you start eating healthier and go into better self-care in order to boost your immune system?
Will you be in emotional stress eating mode?
Will you feel socially isolated and begin eating way too much or drinking more than usual and gain unwanted pounds?
Will you eat less and ration your food supplies? and possibly lose some weight?
Will you exercise more now that you may be working from home and have more free time?

We all handle external stress differently and this is a time to re-evaluate how you fuel your body and how you can be mentally present with the right nutrients, sleep habits and get some exercise even if via video or state park or nature time away from crowds

IMMUNE BOOSTING FOODS

Vitamin C: protects the immune system and helps to fight off infections. Vitamin C is most bio-available when consumed from whole foods

  • citrus fruits
  • yellow, red or green bell peppers
  • kiwi
  • papaya
  • cantaloupe
  • cauliflower
  • kale
  • broccoli
  • sweet potato
  • tomatoes
  • strawberries

Zinc: metabolizes nutrients, maintains your immune system and grows and repairs body tissues

  • Red Meat • Shellfish (Oysters, Crab, Shrimp, Mussels)
  • Legumes (lentils are gold standard for vegetarians) Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bio-availability
  • Seeds (hemp, squash, pumpkin and sesame seeds) Try adding them to salads, soups, yogurts or other foods.
  • Nuts (pine nuts, peanuts, cashews and almonds) Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.
  • Dairy (milk and cheese)
  • Eggs
  • Whole grains like wheat, quinoa, rice and oats contain some zinc. However, like legumes, grains contain phytates, which bind to zinc and reduce its absorption.
  • Some veggies (In general, fruits and vegetables are poor sources of zinc) Potatoes, green beans and kale but very low in zinc.
  • Dark chocolate

Immune boosting supplements

Supplements are being promoted like crazy by marketers hoping to make a quick buck from panicked consumers. When people are afraid, they they can easily be convinced that supplements prevent or treat disease.

Supplements are suppose to be what the name implies supplement your diet lacking in whole food based nutrition.

If you know you eat terrible and only have certain foods that you will or want to eat or that are even available to you then you may wish to consider a source supplement. Remember that the fat soluble vitamins need to be consumed with a little fat to make them absorb and be utilized by your body (like vitamin D).

All that being said, here are some supplements may have benefits. I personally have been taking zinc, vitamin d, and methyl folate, amino acids and fish oil for a while as well as fennugreek and milk thistle along with some greens powders and vegan protein shakes. I just added R-Lipoic Acid (as ordered by my doctor-may post why later).

  • Vitamin C (here’s one option from Metagenics- Ultra Potent-C 500) Powders and chews also available.
  • Zinc (Metagenics -Zinc A.G.) Liquid form also available
  • Vitamin D (Metagenics- D3 10k) Vitamin D supplements can reduce the risk of a respiratory infection from flu-like viruses in people who start out deficient. There is no study pertaining to coronavirus, but if you are low on vitamin D levels despite eating foods with vitamin D then you may wish to take or just go get some sunshine.
  • Elderberry extract – not sure where to get this as I don’t have a good source to refer you to.
  • Garlic (Metagenics-Super Garlic 600) if you can’t eat it raw. I have been eating raw cloves…whoooo spicy!

Hydrate with water

Drinking water throughout the day may help boost your immunity. Staying hydrated helps the body eliminate toxins naturally through urination. It helps the cells take in nutrients and remove waste. Proper hydration also makes you 15% smarter.

Avoid alcohol and smoking

Consumption of alcohol reduces the bio-availability of certain nutrients. Alcohol disrupts immune pathways thus impairing the body’s ability to defend against infection.Excessive alcohol consumption leads to adverse immune-related health effects such as increased susceptibility to pneumonia and acute respiratory stress syndromes (ARDS).

Smoking slowly kills your lungs. Need we add more?

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

CLICK HERE IF YOU WANT A NUTRITION CONSULT VIA VIRTUAL OR FOR A FREE FITNESS CONSULT FOR OUR PERSONAL TRAINING or GIVE US A CALL AT
901-466-6242…you can at least be in the know and ready to meet with us when things get back to the new normal post COVID19.

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 14, 2020

Who can relate to that relentless specific spot for back or hip pain. Sitting in a car for hours driving or riding and your back just feels tight or tense is not fun. Even just desk sitting for hours can create a back insult that may linger. Lots of walking or standing depending on your pelvic position can also create this same effect. Don’t get me started on high heels and back pain.

We’ve got several clients that we routinely have to show a variety of exercises that can help reduce or eliminate back pain. Aside from just holding a stretch for 3-5 minutes think about stretching as something you may consider incorporating into your life on a more regular basis. This post kind of seems like groundhog day as I believe last month I did a post on it attacking the subject at a different angle.

After 20 years of personal training I have deducted that this is for sure the component of fitness that is the hardest to instill consistency in our clients. Of course we have the hyper-flexible that love to stretch all their favorite ranges of motion. Then there is the tight muscle clients that associate stretching with pain but always feel better after they have stretched.

If you do break into a stretch more often like say morning right out of bed for movement type stretches holding each for 5-10 seconds flowing gently into the next stretch and occasionally throughout the day or just morning and evening you will find it hurts less.

Try this stretch that I recorded this week for our client complaining of his chronic tight back. He said “Will you take a pic of this so I can remember what we did”.  Great idea…for compliance! I went one step further and took video so you can see the move in action and steal it. I wanted him to work some core at the same time. I had him perform 25 reps each side and be aware of his breathing as well..no breath holding.

This was not the right exercise for another client in the same session that had back pain flared up from tensing up from going up and coming down the Statue of Liberty. I had her do different static stretches and then put rock tape on her back.

Not sure what exercises to do or when to do them or even if you are having good form?

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, NUTRITION COACHING, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS, PERSONAL TRAINING.

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

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

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 (myofascial release).