personal training

December 9, 2018

Have you read this great book “The Richest Man In Babylon” by George Samuel Clason? While reading it I came across an excerpt on principles of saving money that can be applied in many areas of life.  It hit me as many perspective clients and existing clients often want to be held accountable for their actions concerning nutrition and fitness.

Furthermore, have you ever heard the acronym S.M.A.R.T? It could be just what you need to motivate you and hold you accountable for your fitness and nutrition goals. S.M.A.R.T stands for Specific, Measurable, Attainable, Reasonable, and Time.

Below are two quotes from “The Richest Man In Babylon”…

Quote 1

” Will power is but the unflinching purpose to carry a task you set for yourself to fulfillment. If I set for myself a task, be it ever so trifling, I shall see it through. How else shall I have confidence in myself to do important things? ”

 

Quote 2 (Tonya’s favorite)

 “When I set a task for myself, I complete it. Therefore, I am careful not to start difficult and impractical tasks, because I love leisure.” 

Combining the quotes from the book with the acronym come up with your own rules of accountability. It is often said that one change a month is doable. Plant the seed now so you can benefit from the fruits later.

Example task 1: I will eat five vegetables daily by 8 pm each evening for eight weeks straight. Is that S.M.A.R.T?  If on the seventh day it’s 8:05 pm nearing bedtime, and I’ve only had four vegetables, I would not say to myself, Tomorrow I will eat six vegetables. Instead, I would eat one more serving of vegetables before I went to bed. Nor on the twentieth day would I say to myself “Tonya, this is useless. What does it avail you to eat five vegetables everyday by 8 pm? Eat 15 vegetables and cover three days worth and eat none for three days.”  No, I would not say that nor do it. This is where quote 2 would apply… when I set a task for myself I complete it.

Example task 2: I’m going to do 150 minutes of weekly cardiovascular exercise. 25 minutes a day six days a week. (This is a test! Did your  mind go to “Well, I can just do it all in two days and be lazy the other 5 days.”) Notice those who try to go the easy route. Easy doesn’t get results!

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

 

Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87)

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing)

We also have all natural spray tanning, hyponotherapy, past life regression, life between lives and energy work.

Here’s how you can reach us:

energymemphis@gmail.com

Voicemail or Text 901-466-6242

Energy Fitness, 552 South Main Street, Memphis, TN 38103

 


April 28, 2017

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

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

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

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

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

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

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

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

 

 

 

 

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

 

 

 

 

 

 

 

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

 

 

 

 

 

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

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

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

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

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

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

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

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

 

 

 

 

 

 

 

 

 

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

Live in the Memphis area and want a FREE Fitness Consult (value $87)?
Click here or call us at 901-466-6242.

Interested in our Massage or Body Wraps? Click here.

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


April 21, 2017

How often do you perform exercises in a twisting motion? Let’s take it a step further… how many do you perform without rotating at the hips? Without rotating my hips…huh? Often times I see clients, as well as myself, doing an exercise and letting the hips open to avoid working on the flexibility of the upper spine.

Test yourself…. Stand up with your feet shoulder width apart and place your hands on your hips. Now try to rotate through your lower back without allowing your hips to move. Not as easy as you thought it would be, huh?

If you don’t have the best posture rotating the spine correctly can be challenging.

Think about your lifestyle and exercise routine if you have one. Do you rotate your spine during a strength training session, during sports play, stretching routine or a cardio session? If you run, cycle, walk, jump rope, run stairs, do machines such as elliptical or row machine you are using your body in only one plane (frontal).  You may be creating weakness in muscles and tightening others by avoiding moving your body in different directions.

The 2 exercises are below as pictures & video. They will help you increase spinal flexibility. Make sure to prevent any motion in your hips and lower back.

Towel Low to high Notice I put my knees in to avoid rotating hips. You can see I lack upper body rotational flexibility and need to work on. Try 10 reps each direction. The stability ball is a great way to see improvement as it also works on weight shifting.

 

 

 

 

 

 

 

Low to High Chop/Twist (use either towel or if more advanced use medicine ball or cable as pictured left). If it is too hard to stabilize your hips then widen your stance a bit and/or lower the weight.

 

 

Outer Thigh presses /Hip Abduction Working the abductors is helpful to help keep the hips open and strong.

Try a moderate resistance band and do 2 – 4 sets of 50 reps. Make it more challenging by not sitting and be more in a squat position so the quads (front of the upper thighs) can feel the added burn. This exercise is great as it adds that lateral component and can make your golf swing more powerful and runners can feel their hips more open leading to a more efficient running gait. I always have a great run the day after walking 9 holes of golf.

 

 

 

 

 

 

 

 

How often should I do these exercises? 

2-3 times per week

See if you notice a difference in your golf swing on on the back swing and follow through. How many of the exercises or sports below can you add to your lifestyle or routine that require some degree of spinal rotation?

  • Swimming
  • Canoeing
  • Kayaking
  • Tennis
  • Soccer (with the lateral running)
  • Golf
  • Badminton
  • Bowling
  • Racquetball
  • Rollerblading or skating
  • Baseball or Softball
  • Ice Skating
  • Taekwondo / Marital Arts
  • Basketball (lateral running combined with running forwards & backwards)
  • Weight training – chop squats, ball knee rotations, lateral shuffles and leg raises

In blog post Part 2 of Spinal Rotation for Golf & Life, I will include pictures and video of me demonstrating a golf conditioning/spinal rotation exercise while a client follows my lead, as well as 2 stretches. You can do these as a warm up before golf or running.

Want to break par or need the expertise & accountability
of a personal trainer & live in Memphis?
Click here for your Free Consult Value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

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


March 1, 2013

Feel like 19 again or at least get a glow about you and feel a steady energy level from adding just a glass of healthier beverages to your daily or weekly diet.

Fresh-Squeezed Juice vs. Bottled Juice

Have you ever tasted freshly juiced fruits or vegetables?  Fresh orange juice is mild and a soft sweet instead of the processed dead juice on the supermarket shelf that is bitter and tangy. The live enzymes and nutrients available in fresh-squeezed juices are not present in bottles juices.

Have you ever noticed the glowing skin and energy level of people that juice on a regular basis?  Would you consider substituting some of your processed food you regularly eat for breakfast or lunch with more nutrient dense real food as we make it easy for you with recipes included in this blog post.

A little motivation…… (really ponder benefits in the bullets listed below)

Health benefits of fresh fruit and vegetables:

  • Fruits and vegetables provide nutrients essential for growth and renewal.
  • Fruits and vegetables have a protective effect.
  • Fruits and vegetables have a medicinal effect.

The sequence of Juicing: (this was new & helpful information to me as I have been juicing for over 13 years)

The key to successful juicing is to begin with the ingredients that have the lowest water content and end with ingredients with a higher water content and end with ingredients with a higher water content. Ingredients with low water content such as garlic, ginger, parsley, spinach, red pepper and beets have a high concentration of flavor locked in their pulp. A juice extractor will separate the juice from the pulp but most of the juice will stay in the bowl unless you drive it out with an ingredients that has a higher water content such as carrot, celery, cucumber and apple.  By flushing the strongest flavors out first followed by the more neutral ingredients, you are ensuring that your next juice will not be tainted. Using a neutral ingredient last also allows you to adjust the flavor and potency of the drink.

Don’t chug juice like your 19!

Sipping and Swilling

Good digestion begins in the mouth. When you lay your eyes on attractive food that smells delicious, your body begins preparing to receive it. as your mouth waters, in anticipation, it secrets digestive juices and enzymes ready to begin the process of assimilation and absorption. this is why slowly sipping, not gulping, and swilling your juice before you swallow are so very important. as the juice is swallowed with your saliva, its revitalizing nutrients are already being digested and absorbed into your blood stream. Chewing your food is beneficial for the same reason.

Hoping you will enjoy some of those recipes…Happy Juicing!

*Special Considerations:
Fruit juice is high in natural sugars and should therefore be used sparingly by those who have been advised to limit their sugar intake. This may include individuals who have diabetes, hypoglycemia, candidiasis, or gout. Individuals with high triglycerides should also restrict their intake of fruit and fruit juices

RECIPES

Anti-Virus Cocktail II
4 carrots/3 sprigs parsley/2 stalks celery/2 cloves garlic

Ginger Hopper
1/4-inch slice ginger root/4-5 carrots, greens removed/ 1/2 apple, seeded: Push ginger through hopper with carrots and apple.

Pink Morning tonic
1 pink grapefruit, peeled (leave white pithy part)/1 red Delicious apple, seeded: Push grapefruit through hopper with apple.

Cleansing Cocktail
1/4 slice ginger root/1 very small beet or beet slice/ 1/2 apple, seeded/4 carrots: Push ginger, beet, and apple through hopper with carrots.

Super Energy cocktail
1/2″ ginger root/4 slices pineapple/3 oz. filtered water/ 1/2 cucumber/2 medium red apples/ 1 tbsp. Greens+: Juice ginger first. Follow with pineapple slices, adding a bit of filtered water to flush the juice through. Juice cucumber and lastly apples. Stir in the Greens+.

Immune Boost
1/2″ ginger root/1 small beet, scrubbed/2 medium red apples/2 medium carrots/ 1/2 tsp. vitamin C powder/20 drops echinacea: Juice ginger first. Follow with beet and apples. Juice the carrots last. Stir in the vitamin C powder. Drop in the echinacea tincture. Pour into a glass.

100 Metre Dash
1 handful spinach/10 stalks parsley/ 1/2 lemon, peeled/1 large cucumber/6 stalks celery/1 tbsp. Greens+: Juice the spinach and parsley first. Follow with lemon and cucumber. Finish with celery. Stir in the Greens+

Iron Maiden
1 handful spinach/1 small beet, scrubbed/4 medium carrots/ 1tsp. spirulina: Juice spinach first. Follow with beet. Finish with carrots. Transfer juice to a blender, and add the spirulina while the juice is spinning on a low setting. A blender is essential to mix in he powder because it is so fine and gets sticky when wet.

Hangover Helper
3 oranges/1 banana, peeled/1 tbsp. spirulina/1 oz. wheatgrass: Juice oranges first. Transfer the orange juice to the blender and add the banana. Start on low setting while you add the spirulina-drop the spirulina in once the liquid is spinning so it won’t stick to the sides. Pour into glass. Drop the wheatgrass into the glass.

Rise and Shine
2 pink grapefruit/2 oranges/6 fresh or frozen strawberries: Juice grapefruit and oranges. Put the grapefruit and orange juice in the blender. Start on a low setting while you add the strawberries. Switch to a higher setting for about a minute.

Detox Cocktail
10 stalks parsley/1 handful spinach/3 stalks celery/3 medium carrots: Juice the parsley first. Follow with the spinach. Continue with the celery and finish with the carrots.

Sweet Surrender
1/2 inch ginger root/2 medium red apples/3 medium carrots: Juice the ginger first. follow with the apples. finish with the carrots.

Garden Cocktail
1 handful spinach/1 clove garlic/ 1/2 beet, scrubbed/3 stalks celery/3 medium carrots: Juice spinach first. Follow with garlic, beet and celery. Finish with the carrots.

Fresh Vegetable Juice Cocktail
8 large carrots/1 stalk celery/ 1/4 small beet/ 1 medium tomato/ 1 small red or green pepper/ 1 small handful spinach or fresh parsley: Cut bitter ends off carrots. It is not necessary to pare them. Discard celery leaves. Run all vegetables through juicer. Makes 1 large serving.

Woman’s Roar
1/2 inch ginger root/ 1/2 beetroot/2 red apples/1 cucumber/ 1tbsp. Green+: Juice the ginger first. Follow with the beet and apple. Flush through with the cucumber. Stir in the Green+. Pour into a tall glass.

Beauty Spa Express
4-5 carrots/handful spinach/ 1/2 cucumber/ small handful parsley/ 1/2 apple: Bunch up parsley and spinach. Push through hopper with carrots and apple slices.

High Calcium Drink
4-5 carrots/3 kale leaves/small handful parsley: Bunch up kale and parsley. Push through hopper with carrots

Fresh Complexion Express
2 slices pineapple/ 1/2 cucumber/ 1/2 apple: Push pineapple slices (with skin) through the hopper with cucumber and apple slices.

Fruit Salad Cocktail
Bunch of grapes with stems/ 1/2 apple/ 1/4 lemon with peel: Push grapes and stems through hopper followed by apple slices and lemon wedge.

Recipes from:
Fit for life – Harvey and Marilyn Diamond
Juicing for life – Cherie Calbom & Maureen Keane
Juice for life – Ruth Tal Brown

We spend a lot of time working with our clients on Fitness and Nutrition, we stress the importance of whole foods, herbal teas and holistic healing. Once you begin listening to your body, you will be less inclined to consume processed foods, sugary drinks/candy and high fat foods.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

 


February 11, 2013

Energy Fitness trainers Tonya Tittle & Lisa Sanchez as well as our other trainers have been asked lately by clients about their opinions on the new peanut butter powders now available as a lower fat alternative to real peanut butter in the jar.

According to the description of these products they are to have 90% less fat than traditional in the jar peanut butter.

I personally have not tried either of the brands currently on the market. For over a year now I have omitted peanut butter from my diet and replaced with almond, sunflower nut butter and soynut butters as they do not cause me to have a stuffy nose and allergy type response to them.

The brands of peanut butter powders available to my knowledge are Bell Plantation PB2 and Byrd Mill peanut flour.

Here is what amazon.com says about the products:

“Bell Plantation states that they do not involve the use of any chemicals and over 90% of the fat is removed from the peanut. Essentially the oil is squeezed out of roasted peanuts and what remains is a peanut powder. The resulting all-natural product is unbelievable! The possibilities for PB2 are limited only by the users imagination and creativity! An outstanding natural protein source sprinkle on shakes, yogurts, smoothies, great for outdoor sports. Excellent for ice cream as it will not seize while processing, ganaches, frostings, truffles, soufflés, cakes, muffins, brownies. Dissolves easily for savory applications- Asian noodle sauces, breading and crust especially for seafood. It is also wonderful for baking either reconstituted or as a powder.”

“Byrd mill peanut flour -Protein Plus roasted peanut flour provides a healthful, lower-fat and gluten-free boost to a variety of foods. It is a great thickener for soups, a flavorful and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fish and other center-of-the-plate dishes. Plus, peanut flour is a good source of vitamin E, folate, fiber, niacin, magnesium and phosphorus. Protein Plus is located in the heart of Peanut Country America’s peanut farmer not only grow our product; they are part of our company. We insist on USA-grown peanuts in the making of our premium, all-natural peanut flour so you get the best quality and flavor. Peanuts: Energy for the good life.”

Here are some things you should consider before getting on the Powdered Peanut Butter wagon:

– The powder is not a whole food, squeezing the fat out also eliminates a good part of the nutrient content and that same fat also gives you the satiation feeling. Therefore, sugar and salt is added to the powder to make it tastier (hint hint, that is also why McDonald’s fries are so tasty!)

Here is something that goes for regular nut butter as well:

-Make sure it’s ORGANIC: The spraying pesticides on peanut crops are believed to be responsible for the increase in peanut allergies. Peanut allergy is common in children and is the most frequent cause of serious allergy reactions, including anaphylaxis. Most people must consume the peanuts or peanut butter to have a reaction, but some people react simply through skin contact or by eating foods that have been processed in a food plant that also processed peanuts or by breathing in peanut dust. Peanuts are the third most common food allergen, surpassed by milk and eggs.

-Low-quality peanut butter may contain a dangerous, cancer-causing mold that produces Aflatoxin.  Aflatoxin is a carcinogen, causing liver cancer. You can avoid the toxin by not keeping grains and nuts for long periods (more than a few months) before eating  them, Storing them in a dry (low humidity) cool environment – a freezer is excellent!
and most of all, Buying from known, reputable sources – where you know it is fresh and has been handled properly.

I could go on and on from here, but as a final note: If it looks to good to be true…it probably is.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

 

 


January 7, 2013

With the help of Memphis personal trainer Tonya Tittle and her staff, Energy Fitness client Ellen Whittington drop down from a size 14 to a size 8!

It all started when Ellen’s sister Laura Charlton asked her to be her workout buddy.  The sisters met with Tonya at our South Main gym, Energy Fitness Personal Training Studio, and started toward their leaner, toner and stronger bodies. Ellen is so happy that her clothes fit better now.

Ellen’s goal is to be healthy and have energy to chase her kids around. Making time to workout is sometimes a challenge, but Ellen will not hesitate to bring her kids to Energy Fitness (and we encourage it) when she comes in for her sessions. It really is the same thing as taking the kids to their extra-curricular activities.  She is also being a role model for her kids and showing them that you have to take care of yourself. The picture to the right was sent by Ellen via text to Tonya with this comment: “Had this custom made last November (one year of success)”

Read Ellen’s success story in the Commercial Appeal here: http://www.commercialappeal.com/news/2012/dec/24/success-story-trainer-helps-ellen-whittington/

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.

You’ll start feeling results fast!  Some clients comment they see results within the first two weeks!

 


December 17, 2012

Tonya Tittle’s Energy Fitness owner in Downtown Memphis helps you stay healthy this Holiday Season with this  “Tip of the week”:

To boost your immune system and fight off colds and flu, make it HOT: use cayenne, turmeric, cinnamon, ginger cloves, paprika and cardamom to spice up your meals.  Of course, this goes along with getting plenty of rest , eating right & exercising!

Happy Holidays to all.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.


November 18, 2011

Memphis Personal Trainer show you how to

“Eat Less By Using Your Mind”

Nov. Newsletter 2011 – Motivation, Tips, “Insider Secrets”For Your Best Body NOW!

Thanksgiving is almost here!

That means lots of goodies and LOADS of temptation…

But here’s the good news…

Today I’ve lined up a cool little Jedi “mind trick” you can use to hopefully eat a little less this holiday season.

Your waist line will thank you! 🙂

Yours For Health,
Tonya Tittle, ACSM, M.S.
Energy Fitness

P.S. If you missed Morgan and Mark Guthrie’s Commercial Appeal testimonials, click the links below.
http://www.commercialappeal.com/news/2011/oct/24/success-story-mark-guthrie/
http://www.commercialappeal.com/news/2011/oct/31/success-story-morgan-guthrie/

 

Why What You Think About Your Food Matters…

There’s no doubt about it… Your body and your mind are directly linked. What you think about has a clear effect on your health and vice versa. In fact, I’ve just come across a fascinating study that shows how strong this mind-body connection is.

Researchers at Yale University decided to see how your thoughts affect your body’s response to food. The study, published in the online journal Health Psychology, focused on ghrelin levels in the body. So we’re on the same page, ghrelin is also known as the “hunger” hormone. It sends a signal to your brain that makes you want to eat.

If your body’s ghrelin levels are high, you’ll tend to overeat… even if you are already feeling full. Likewise, low ghrelin levels are associated with feelings of satiety and not needing to eat more. .

One more thing – ghrelin levels typically increase before meals and decrease after eating.

Back to the study…

The researchers recruited volunteers and divided them into two groups:

Group 1 – received a milkshake that they were told was a 620-calorie “indulgent” shake.

Group 2 – received a milkshake that they were told was a 140-calorie “sensible” shake.

In reality, both groups got the same exact shake, which came in at 380 calories.

So what happened?

After drinking the shake, both groups had their ghrelin levels measured.

The group that thought they were having the nice, fatty-shake had a dramatic and steep decline in their ghrelin levels.

The group that thought they were being healthy had a neutral ghrelin response.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

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

Interested in our Massage or Body Wraps? Click here.