Personal Training Memphis

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). 

 

 

 


March 8, 2020

There is always so much buzz on nutrition. How about let’s use our brain and not whatever the latest fad is. I remember crunching the heck out of ice when I was a kid and different points in my life. This habit would drive my grandmother crazy and I recall her words “You’re gonna break your teeth!”. Well, come to find out later my body has a habit of being low in iron and it is known that people low in iron like to crunch ice.

If we only listen to our bodies we might be much better off physically, spiritually and emotionally.

Let’s define the word intuitive from vocabulary.com. Intuitive means having the ability to understand or know something without any direct evidence or reasoning process.

What exactly is intuitive eating?
  1. Reject the diet mentality – a diet is the way you eat not a dirty word that means restriction
  2. Honor your hunger (I have established a time on the clock that may vary a bit but works for me as I don’t want to be hangry.)
  3. Make peace with food – thank your food for giving you energy and nourishment (think of your body as a racehorse and you are putting in the best fuel).
  4. Challenge the food police – I have been called this before by my family as I want them to have a balanced diet especially my kids that just go for processed high carbs then I know they will be grouchy when coming off the carb and sugar high. Offer yourself better choices and have them available.
  5. Respect your fullness- if you must get seconds then get a smaller first serving
  6. Discover the satisfaction factor.
  7. Honor your feelings without using food – Am I sleepy, tired, stressed, need outside time, need timeout? Try not to eat your feelings.
  8. Respect your body.

Let’s take a look at all the distracting eating plans of the past and then discuss how new thought patterns and questioning your cravings may help you reach your goal weight or help you stick with healthy eating habits.

Depending on your age you may have been around for lots of buzz “diets”. I’m 46 and remember these or at least hearing about them:

  • mayo clinic diet
  • cabbage soup diet
  • juicing
  • diet pills
  • weight watchers (points)
  • jenny craig
  • macrobiotics
  • grapefruit diet
  • low calorie cookie diet) this reminds me of those delicious snackwells boxes
  • slimfast, optifast, nutrisystem
  • Scarsdale diet
  • Atkins
  • Beverly Hills Diet
  • Ornish Diet
  • Zone Diet
  • Blood Type Diet (I actually follow lots of these guidelines in my current diet and recommend to others)
  • Subway Diet
  • South Beach Diet
  • Master Cleanse (Lemonade fast)
  • Raw Food
  • Dukan Diet
  • Paleo
  • Apple Cider Vinegar
  • Baby food diet
  • Gluten Free
  • Whole 30
  • Keto
  • the buzz the past few years has been intermittent fasting or high fat low carb.

The list above is a whopping 31 different ways to eat, no wonder you are confused on what works for you body.

What if you are not very intuitive?

You may be out of whack or need to listen to your inner voice more often instead of crowding it out with stress or offbeat mental chatter or just learn what the cravings actually mean and give it to your body.

Side note about intuition..since I do chakra assessments and energy work I understand that some people are more intuitive than others especially if the third eye chakra is open. Is your’s blocked or partially blocked? This chakra represents intuition also known as the third eye and is located on your forehead. Think the color purple or even purple foods to help open.

Intuitive eating can offer you emotional forgiveness from the years of torturing yourself with different diets trying and trying and trying again with little to no long-term success.

Here are some thought processes that may help you
learn to be intuitive again or be better tuned in.

Why am I craving salt?

Some experts believe that craving something salty is a sign of thirst.Thirst is often mistaken for hunger, so a craving for salt, which helps your body retain water, could mean that you’re not drinking enough or are losing water, for example, by means of sweating, faster than you’re able to ingest it.

Some researchers believe there’s a link between low calcium diets and salt cravings, claiming that, “In animal studies, researchers have found that a lack of potassium, calcium, and iron causes test subjects to devour table salt.”

Why am I craving sweets (cookies, cake, chocolate, etc..)?

Sugar is a chemical that makes us feel relaxed and also plays a role in regulating mood. This may be the reason why we reach for hand-fulls of candy when we’re stressed or sad because eating it can put us a little more at ease.

We sometimes crave simple carbs like sugar because they “are digested quicker than complex ones such as whole grains and beans, so the energy kicks in sooner.”

Another possible reason for craving sweets could be a sign that you’re not getting enough sleep.

Why am I craving Meat (Beef, Steak, etc..)? 

This can be a sign of a protein deficiency, as well as a lack of iron or vitamin B in one’s diet. If you happen to be a vegetarian, this doesn’t mean you should take a late night trip to the drive through and scarf down a burger, which would probably end up making you sick, rather, you should take it as a sign that you need to introduce more of those vitamins and proteins included in meat into your diet by eating more nuts, tofu, and dark, leafy vegetables.

Why am I craving white carbs? (bagels, bread, rice, muffins)

Once a starchy food gets past the back of your tongue, your body treats it the same way as sugary sweets.” This means that we crave the classic white carbs for the same reasons we crave other sweets when we’re exhausted physically and emotionally, or when we’re feeling down or overwhelmed. So what you may really be craving is energy and calmness.

When the brain’s opioids and dopamine reacted to the benefit of high-calorie food in the past it acted as a survival mechanism…Today, we still have the same chemical reactions to these so-called hyper-palatable foods…despite there being less of a nutritional need for them.”

Why am I craving dairy (cheese,pizza, etc.)?

Some medical professionals think that a milk craving is really a craving for L-tryptophan, which plays a role in releasing serotonin, as well as another soothing brain chemical called choline. Some doctors even think that dairy cravings could point to a deficiency in vitamin D. Some cheeses are salty and remember as listed above you may just need water or be lacking in potassium, calcium, and iron.

Why do I not like to eat breakfast? 

Maybe you have just created a habit of skipping or suck down some coffee that masks the hunger and gives you a false since of energy and messes with your insulin response (how you process carbs).

Why do I back load…eat more at night? 

Maybe because you skipped breakfast or didn’t eat enough during the day or enough protein for breakfast and your body is still needing nutrients. Unfortunately cramming big meals in your mouth and gut after 7 p.m. can teach your body how to store fat as it doesn’t know when it’s getting food again.

This is all food for thought. Thanks Elizabeth S. for suggesting this topic and asking me about it. Hope this offers you and our readers insightful information to eat for their health and best bodies.

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR 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). 

 


February 21, 2020

Our packages at Energy Fitness include meal plans so the clients can have the best chance at nutritional freedom and education about meals that are healthy along with teaching meal timing. We have over 25 meal plans and choose a few for each client based on their habits, goals and food choices. We do realize that there are different levels of commitment for eating healthy and sometimes convenience becomes a factor. So many times in our society the quick foods become the whole meal plan instead of just a rare occasion. Ask yourself why you eat healthy or wish for the desire to want to eat healthy. Healthy skin, better sleep, less brain fog, shed pounds, have more energy and better overall feeling of well being should top your list. If those aren’t your motivation then maybe you can start with having those as mantras when you get off the plan or don’t even have a plan.

This post is just to give you a few options and get your brain working to find other alternatives to junk food or super high calorie fast food. I mean you really aren’t any busier than anyone else and we have lots of executive, successful clients and busy working moms that find the time for eat healthy.

When travelling with the family out of town when pressed for time we pop in a grocery stores and just grab something healthy like tuna pack, salad, and some chopped veggies or gluten free crackers. Sometimes there’s a salad bar or If they have sushi I might grab that if no added sugars. I am an ingredient detective and you should be too. You should be able to pronounce the foods and chemicals that you put in your mouth and body.

There are different levels of fast food. There’s the drive through option, Then there are options like food Bars or walk up service type of service menus as well as grocery store pop ins.

Arby’s: Roast Turkey Farmhouse Salad, Total Calories: 240, Total Fat: 13 grams

Chick-Fil-A: Grilled Chicken Cool Wrap,Total Calories: 350, Total Fat: 13 grams

Chipotle: Burrito Bowl,Total Calories: 330,Total Fat: 8 grams

Dunkin’ Donuts: Wake-Up Wrap,Total Calories: 190, Total Fat: 11 grams

Hardee’s: Low Carb Charbroiled BBQ Chicken Sandwich,Total Calories: 190, Total Fat: 4 grams
Moe’s Southwest Grill: Burrito Bowl, Total Calories: 357, Total Fat: 17 grams

Wendy’s: Apple Pecan Chicken Salad, Total Calories: 340, Total Fat: 17 grams

So that’s 7 fast food now I’ll share my fast food ideas:

bumble and bumble tuna and crackers or chicken and crackers (great for kids) pair with side salad or cherry tomatoes and spinach leaves or sweet baby peppers.

salad to go kits from grocery store (i forego the dressing and eat it bare unless there are lemon wedges handy).

pack my own to go lunch and snacks of salad, veggies and a protein like veggie patty, boiled egg(s), tuna salad

Snacks like aloha bars, vega bars, rice cake and nut butter individual packets (they come in almond, watermelon seed, cashews, sunflower and peanuts in which I never eat peanuts due to mold and cancer) are great to keep handy. I buy cliff, power crunch and zbar’s for the kids. Protein shakes are a great go to meal or snack when no other options.

HAPPY & HEALTHY EATING TO YOU!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR 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). 

 

 


February 16, 2020

Wow the trainers at Energy Fitness personal training studio downtown Memphis love clients that immerse themselves in the changes we customize and recommend to them and sing our praises. Notice also how much self love Laura has and how proud you can tell she is for all her efforts. We love this! We should all show and speak more positively about ourselves so we can let those positive vibes get us through the stressful or trying times.

We have been holding on to this video for about 7 months and now feel like it’s the time to put some coal under a few of you on the fence about your own self care. We encourage good self care habits in the form of eating right, sleeping, exercising, supplements, mindfulness, stretching, massage, healthy social support and hydration. When you have good self-care habits it’s only a short hop to extreme self care habits that may be necessary for upcoming beach vacations, reunions, weddings, or active vacations like hiking up mountains.

Keep this in mind when watching Laura Brown’s 2 min. video. During the time that she trained with us to get these results this defined her life: single parent of 2 grade school children, going to school on side for accounting, working a full-time job. Let this mock those of you who think you don’t have the time or resources.

When we had a consult with Laura we needed to listen to what her pains were and how we could start making easy changes first and as she felt better she could start adding other changes we thought would benefit her.

Personal trainers don’t bark orders! We change lives one person at at time. Who’s Next?

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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). 

 


February 8, 2020

The personal trainers and massage therapists at Energy Fitness studio see many clients with tense muscles and limited range of motion. During personal training sessions our personal trainers see clients perform or try and perform exercises and it seems that they have tension built up in the shoulders, neck and low back. This tension can be many things but let’s discuss the noise of our world and environment for this post.

Have you ever noticed that it’s most quiet early in the morning or between the late night hours and morning…well maybe not in Times Square or Vegas. Have you let out a big sigh when the electricity goes out and you realize just how noisy the sounds were you had been enduring?

As you read this post what do you hear? I hear my gas fireplace, traffic, occasional airplanes and Mississippi River barges, birds, hvac kick on and off. Other days when working from home I hear the dreaded leaf blower or other such yard working noises. Later tonight, the day I’m writing this post I will hear my boys ages 14 and 10 being rowdy and in general just loud as well as a wide variety of other noises which will likely increase my stress level if I let it. Instead of hearing my own voice barking cleaning house chores I believe I will write the boys a list they must complete so we can live in harmony. If Mama not happy….then nobody happy right.

Extreme stress can have a lasting effect on your well-being. In some cases, anxiety can cause you to become more sensitive to otherwise normal events, potentially leading to increased anxiety.

That is sometimes the case with anxiety and noise. Depending on your level of stress and anxiety, you may become more sensitive to noise, and loud noises or surprise noises may end up causing more anxiety.

Have kids at home? Boy does this constant noise wear on you when they want you to be judge and jury of their latest fight and can cause you to feel like you just can’t think. I swear that many times my kids just like to hear their own voices.They hold it in all day at school and unleash at home. I have such sensitive hearing that I sleep with earplugs (and to swim as I can’t stand water in my ears). My dad use to sleep with ear plugs as well as my sister does which makes me think it’s genetic.

Another reason that noise issues may result in anxiety is because noises can sometimes be associated with traumatic events. This is known as classical conditioning. If a loud noise or some type of noise became attributed to anxiety something that causes fear or simply anxiety itself, hearing that type of noise may cause you to experience more anxiety.

Also, anxiety can cause people to become more irritable and sensitive in general. Hearing noises may simply cause the person to feel overwhelmed, as though they cannot control their thoughts or the world around them. When I can’t hear my own thoughts I become more stressed. Have you ever felt or know someone that feels like all the noises around you makes you feel like you are losing control with the world around you? This can cause the stress response.

Reducing the Anxiety of Noise & Sounds

Exercise: You know it’s good for you and your ability to cope with stress increases as well as your chances of hormonal balance, mental stress and boosting your energy levels.

Sleeping & Eating: The body is under stress when you don’t get enough sleep or eat healthfully as it’s feeling it’s under attack.Simply sleeping more isn’t going to magically take it away, but they’ll drastically reduce the symptoms, which should help you cope with anxiety much more easily. Eating lots of processed food, sugar and alcohol can make your body feel like it’s being stressed.

Yoga and Stretching: Breathe out and lengthen those muscles and free the mind of noise in the form of monkey brain and negative mental chatter.

Create new memories and giving back: Go try new things, hobbies, visit art galleries or simply donate your time to feed the homeless or help out a charity. These give your mind a break and can help reduce playing back of things in your mind that are a constant stress point.

Relax: What makes you exhale into calmness? I personally like a steaming hot bath while enjoying a book or show on my ipad. Have you heard of the floating water chambers that cut out all noise?  This sounds heavenly.

Distractions: First go to I think of is those pesky phones and devices we just can’t seem to live without. Do you really need to check your email and/or social media 12 times a day or respond to every chime, ding or ring? The best use of my smart watch (garmin fenix 5s) is that it has allowed me to put my phone on vibrate mode and I don’t have to hear it beckoning me all day. I put my phone on airplane mode at night. Sure it vibrates to alert me to it’s ringing or text messages but a quick glance keeps me stress free as I don’t have to locate my phone and rush to answer just for a telemarketer. Your thoughts can be a distraction and may tend to be your enemy when suffering from anxiety. Healthy distractions like stopping to listen to nature or water flowing may allow you to stop focusing on such thoughts and provide an opportunity to calm down.

Get those thoughts on paper and out of your brain: Brain dumping can be a fantastic way to get rid of the noise in your head. By doing this you are keeping your brain from the noise of sorting, organizing, prioritizing tasks. Write down all the things you have to do in a day, in a week, in a month, quarterly and annually. See what you can delegate or hire out and feel relaxed when you have a plan. It’s not healthy to try and juggle more than you can handle.

Eco-therapy: Research has proven that connecting with nature can reduce stress and bring about a more calm and vibrant centered and presence awareness.

May you have silence in your day and week and be able to either make some noise reduction changes or improve your coping strategies.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 (myofacial release). 

 

 

 

How many times


February 1, 2020
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As part of our fitness assessments at Energy Fitness personal training studio we have clients perform the push up test to measure muscular strength and endurance. The test is performed without a time parameter and the goal is to do as many push ups as you can without taking a break. If you take a break then the test is over. During the test the personal trainer is observing what the participant is doing with the rest of his/her body for many things like correct form with the shoulders, neck, core, breathing and pelvis.

Keep in mind that many individuals come to us after being inactive, injured, never lifted weights or even worked out regularly in their lives. I say that because the test requires men to do full push ups and women doing modified (on knees) push ups as to compare to the norms in their age group. It is not uncommon for us to ask the man if he feels like he can do a full push up. If he says no then we simply have him do a modified push up to max test, record the number of reps and upon next test he either moves to full push ups or increases number from previous test. Women of course if they are fit and want to go for full push ups right out of the gate we fully support that as well. Improvement is key in either case. We can also make adjustments for wrist issues by placing their hands on yoga blocks or dumbbells or having them if comfortable do on their knuckles with a balled up fist (not as hard as you might think). Of course those with lots of ligament, rotator cuff or other injuries that may simply cause pain during test we just skip and learn during their workouts how much weight they can do.

A client that recently had his post assessment did the push up test and then just stopped. He didn’t look like he was trying to push out just a few more…he just stopped.

I said to him “I am not trying to be mean…I am just surprised that as strong as you are in the sessions that men many years older than you can do almost double the push ups you just did.

He replied that he feels like his core is so weak and his back started hurting which is why he stopped.

I said “I was watching your back and towards the end you lowered it a lot and that’s the reason your back was hurting.”  This is very common and we may have an easy solution if you know your own body. We’ll get to that in a minute.

Let me set the instructions up for what we tell the client prior to them performing the push up test initially as well as we often demonstrate correct form:

  • there’s no time limit
  • as soon as you pause or stop the test is over
  • be sure to put the hands slightly wider than shoulder width (this may vary for shoulder injuries or other issues)
  • don’t stick your butt up in the air

Here’s the point of this blog….pay attention!

What type of standing posture do you have? 

This greatly determines may be what is holding you back from doing the max number of push ups or even the ability to do other exercises well like squats, leg curls and other abdominal exercises.

Getting back to the client I was doing the post assessment push up assessment on as mentioned earlier. Having knowledge of this particular clients functional movement patterns in an earlier screening I knew his problem was how he positioned his pelvis during the push up.The pelvic tilt test. I went on to demonstrate based on the issue that he has and his posture that he needed to do a pelvic tilt before he even started pushing up as this will be his best chance at cranking out more push ups.Side note…We went on to discuss that during the day he should be aware of his core and keep it taught instead of just letting his belly pouch out.

If you have the Lordosis or Sway back posture with a big arch or even moderate arch in your back you must think and do the following:

  • tuck the pelvis or a better way of thinking about it is lengthen your hip flexors
  • if you merely tuck your butt/pelvis you may be missing out on the bigger point of how to engage that core
  • keep your focus on this as much as you keep focus on the actual pushing up and lowering down
  • what happens in your pelvis goes up the chain to increase strength or decrease it

If you have S curve or Flat back you may feel more pressure in your shoulders and need to do the opposite of the above mentioned Lordosis or Sway back posture. You will want to try and create a curve in your low back.

If you have Kyphosis or Rounded upper shoulders you must really focus on:

  • placing your shoulder blades “back in their pockets”
  • pressing your shoulders away from your ears
  • think about pressing your chin back like a drawer instead of driving chin forward and down
  • let your scapula coming together be a visual of pinching a pencil between your shoulder blades

If you have an elevated hip from leg length issues, bound up fascia, previous injury or scoliosis then you will need to:

  • think about lengthening the elevated hips lat muscle and focus on trying to find the right way to move your pelvis into a position while doing a push up that seems to be the most comfortable and offers you the greatest strength and endurance.

What if I have rounded shoulders and sway back? 

Then you will need to make several adjustments. Don’t just give up. This pelvis alignment can help you in other exercises and stretches as well so play around with it using big or small adjustments and see what feels best.

Here’s a few videos for you to try. Notice the difference of my pelvic rotation when I am elevated with push ups on handles versus the negative push ups. This may be due to I have round shoulders in addition to the sway back posture and it puts me in a better position to to a posterior pelvic tilt.

 

Notice the next video with weight on my back in the negative push ups and how much arch I have in my low back. It’s more difficult of course when weighted and breathing is super important.

The video below shows proper form for the modified push up which we use in the assessment. Disregard the odd mean face at beginning of video…I uploaded it way back and forgot to edit it. It’s most likely because we recorded 76 chest videos that day and it was a fatigue response 🙂

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., 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 (myofacial release). 

 


January 17, 2020

Do you ever feel like your energy is just stuck? Seem like you’re in a rut and can’t seem to find your way out? Ever consider that maybe it’s not just the season or your mundane routine but that you may have stagnant energy or taken on the negative forces or energy from a space, place or individual(s).

The past few years since I have been more open and present to my intuition. I have always had but squashed it. I have become very open to healing the body using holistic practices that can help bring the body into whole self-alignment and have been slowly sharing this knowledge with others. After being introduced to energy work from Mae our LMT ,ngetting certified in Reiki combined with my spiritual upbringing and studying other religions I feel calmer and able to deal with stress much easier. Of course having young kids may have a wearing down effect as well….lol and just getting older and wiser is helpful also.

Some of you may think this post is hokey and maybe I’m oversharing a bit but so what I’m gonna be me and pass on my knowledge so you can keep your aura clean as well so you can be ever present and more in tune with your body’s needs to reach optimal health and wellness.

When I first met Mae our massage therapist she had mentioned I had so much fire as part of my aura and that she could feel when she would massage me that I just wanted her to just rub out the tight areas and stop touching me. I worked on this between mindfulness, meditation, Chakra therapy with food and colors and just learning to keep my bubble of protection around me from being penetrated with the negativity of others. What’s my energy is mine and what’s yours is yours!

What is aura you ask? It’s the distinctive atmosphere or quality that seems to surround and be generated by a person, thing, or place. You aura has colors as well and these have meaning. As children mature and their thinking processes and personalities become more defined, they add colors to their auras. Most adults have an aura about 2 feet (60 cm) wide.

Here’s 7 Ways to Clean Your Aura

Image result for free picture of human aura

  1. Take a Walk in The Rain or Take a Bath – There’s nothing like running water and it’s healing properties to rinse away all the stress and troubles flowing out of your mind and body either back to mother earth or down the drain. This is my favorite and so much so that I have now told my husband that when we book hotel rooms when traveling I must have a bath as a shower isn’t the same as my hot soaks!
  2. Sweep or Comb Your Aura – I use a short hand towel which is especially helpful for the back of your body not easy to get with your hands alone. Combing your aura with open fingers and blowing the energy back to mother earth or whatever force you believe can dissolve it.
  3. Mental Cleansing – Breathing and visualization: sit in a comfortable position for 5-15 minutes and focus in a distraction free environment. Take long cleansing breaths and with each breath imagine all the negative energy or thoughts leaving your body.
  4. Sun – Wind – Play – This is pretty much eco-therapy aka nature therapy and research proves outside time really is healing. We need more parents to tell kids to go outside and play these days. Just get out there and move with gentle exercise, yard or garden work or just enjoying nature.
  5. Feather Whisk – cleanse your aura are feathers, particularly owl or turkey feathers. Begin at your feet and work upwards, much like a bird would fly from the ground to the top of a tree. Ask a friend to assist by sweeping your backside or any areas around your physical being that you cannot reach easily.
  6. Smudge – Herbs that are helpful to use for aura cleansing can include sage or lavender. Bundles are available of sage to burn and smell the incense. Just open a window or door and let the bad energies flow out. Lavender is available in essential oil and can be added to lotions or sprayed on. 
  7. Create a bubble of protection – now that you have cleaned your aura you must keep it that way. Work on staying away from energy vampires or negative people that always seem to keep something stirred up.Image result for bubble of protection against negative energies free images

 

 

 

 

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release). 


January 11, 2020

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

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

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

 

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

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofacial release).