south main district

May 18, 2017

Do you have low back pain with tingling, burning or numbness

that may at times reach all the way down to your feet?

Most people will tell you that you have Sciatica. Don’t just accept that answer!

This post is about Piriformis Syndrome & very briefly discusses Sciatica pain. What’s the difference? (Scroll down to see the video we did we Mae, our massage therapist, on this issue, as well as 5 great stretches to help with the pain.)

Sciatica is more commonly diagnosed than Piriformis Syndrome, but the symptoms of the two are almost identical. Sciatica pain is typically caused from a disc herniation–spinal degeneration–in the lower lumbar area.

Where is this fancy-named muscle?

It is deep into your gluteals/butt and at the top of your hip bone.

It is one of the few conditions which causes posterior hip pain. When it is overused it becomes tight & can compress the sciatic nerve causing low back, buttocks, and radiating leg pain. This muscle does not like prolonged periods of sitting.

This syndrome may get pain relief by walking with same side of foot (where the pain in the butt is) pointing outward. This is because externally rotating the hip reduces the stretch on the piriformis and relieves the pain slightly.

Where is the pain more precisely?

  • Tightness in the lower back or buttocks
  • Large painful knot in the buttocks
  • Burning pain in posterior legs and buttocks
  • Aching lower back and/or Pain radiating down legs
  • Back or buttocks discomfort while sitting
  • Low back pain, buttock pain after walking or running
  • Muscle imbalance, fatigue, inflexibility, soreness

As Mae discusses in the video below, Piriformis tightness or syndrome can be caused or aggravated by sitting on a large wallet in the affected side’s rear pocket. Some fitness and health care professionals call this “fat wallet syndrome” or “wallet sciatica.” Try switching to a front pocket wallet.

Who needs to stretch this muscle?

  • Anyone having the pain described in the area(s) above
  • People with poor or limited flexibility
  • People who are sitting for extended periods
  • People with high body fat, stomach, thigh girth
  • People who have neck or shoulder tension (tends to go up the chain of the body)
  • Inactive people who would benefit from exercise programs
  • Weekend athletes (runners, cyclists, golfers, paddlers, dancers)
  • ages 35 and up

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.

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

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

5 Great Stretches!

Hold each one for 30 seconds to 3 minutes. For true physiologically lengthening of a muscle you need to perform the stretch every day for 3 minutes for 6 weeks (for this one if both of your sides are affected that means 3 minutes on each side).

 

 

 

 

 


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


August 17, 2014

Tonya Tittle, Memphis personal trainer Downtown Memphis wants to always bring you information that helps you feel great and live optimally.  Did you know that it is estimated that 40-75% of people are deficient in Vitamin D. I am a big advocate of Vitamin D3 supplementation.

Vitamin D is involved in so many physiological functions and maintains our health in so many different ways that, once you start to count its benefits, you might begin to wonder if there’s anything this fat-soluble vitamin doesn’t do. (Precision Nutrition).

The word “vitamin” means “something my body needs that I can’t make, so I must get it from food”. Using the proper word “hormone” reminds us that it affects multiple parts of the body and that it is not “extra”. D hormone is a chemical that we make on our skin from sun exposure. Vitamin D is found in very few foods. Foods rich in vitamin D include: egg yolk; oily fish such as salmon, sardines, and mackerel; and vitamin D fortified foods (such as dairy products).

Here is what David Perlmutter, MD and author of Grain Brain (“I love this book”-Tonya) has to say about Vitamin D. “I can’t say enough about the importance of Vitamin D, and that’s why I devote five pages to it in Grain Brain. It’s ideal to start with 5,000 units of Vitamin D3 daily, get tested after three months, and adjust accordingly. It’s one of the most important nutrients/vitamins we have in our body? In my practice, I always make a point to check Vitamin D levels in my patients, as Vitamin D plays a role in activating over 900 genes that play a role in fighting/preventing cancer, inflammation, and cognitive issues (like dementia and Alzheimer’s).”
After it is ingested or synthesized in the skin (from the sun), it enters the bloodstream for transport to the liver and kidneys to convert into vitamin D or more specifically vitamin D3.

There are multiple forms of vitamin d: D2 is animal-free, while D3 is animal-derived. Noonday sunlight on the skin is the best source.
Clinical levels of vitamin D in the sufficient (>32 ng/mL) category are just the low-end. Dr. Perlmutter says that we don’t just want to be at the low end…we need to be optimal and that requires blood testing if you want to know exact numbers and follow-up results after 2 months.
So why should I consider supplementing with Hormone vitamin D?
Getting enough vitamin D may help with fatigue, improved sleep, increased immune system function, regulation of glucose tolerance, reduce blood pressure, helps absorb calcium, strengthens bones, and improves muscle recovery. It may also play a role in decreasing our risk for certain types of cancer, as well as diabetes, rheumatoid arthritis, and multiple sclerosis. It can even help us lose or maintain weight.
Recent research discovered that more pre-exercise vitamin D meant less post-exercise muscle weakness and better recovery through the entire recovery process. Less pre-exercise vitamin D meant more weakness and worse recovery.

D3 5000™

To order from Energy Fitness –  Metagenics online store click here: http://efitness.metagenics.com/mp/products/d3-5000

Free shipping and 20% off first orders and 10% off recurring orders Metagenics is a nutrigenomics and lifestyle medicine company dedicated to helping people live happier, healthier lives by realizing their genetic potential.

• Supports bone, cardiovascular, and immune health .*
• Provides high dose vitamin D3 (5000 IU) to quickly replenish vitamin D status.*
• Solubilized in oil for better absorption in the digestive tract.*
Disclaimer * before adjusting your supplementation, keep in mind that the amount of Vitamin D that you may need may be difficult to determine, unless you ask your physician to follow your blood test.

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.

Interested in our Massage or Body Wraps? Click here.


September 18, 2013

Tonya Tittle of Energy Fitness in Memphis responds to “I don’t do Body Comp measurements.” Wait, what? Seriously?

I hear it all the time and it drives me nuts!  The excuses for this major oversight in judgment on behalf of most trainers is: “I am not that good at them.” “I don’t want to make anyone feel uncomfortable.”

 

bodyfat scale pic

 

plastic calipersHaving been a trainer for my entire professional career (over 20 years) I am telling you, this is critical stuff. You need to run numbers, track progress and hold yourself accountable to the numbers.

It’s a pain and I know I’m fat, I’m just not ready to be pinched and poked!!

Letting you determine whether to test body comp.  Really?  Who wants results or speaking as a trainer….who is the trainer here?

That is like you telling your Doctor, “Nahhh I don’t want you to take my blood pressure, listen to my lungs or draw blood.” Having conversation with you about your risk of disease is important.

We want you to see the value in doing the body comp because it plays a major role in how you are going to exercise? Just assessing movement and winging a basic program is just using a wait and see approach. Who wants to waste any time and effort in or out of the gym? Hopefully you answered no to this question.

Bottom line, a body comp is the

most critical diagnostic in personal training.

But I still don’t want to be tested………

I get it, I have seen and heard all of it.  And if you have anything interesting you’d like to share on why you don’t do body comps I would really love to hear it.

At Energy Fitness we recommend measurement information every 6 weeks. If we didn’t – it’s like your physician saying, “well you

look like you have Lyme disease, lets start you on this regimen of drugs and … ” Without diagnostic tests, how else are we going to determine your current level of wellness and measure your progress?

You owe it to yourself to under

stand the facts &  numbers. How do you show progress?   It’s so easy.  Knowing your bodyfat will lead to smarter more informed decisions about what you put in your grocery cart and ultimately your mouth!

Just sharing this science and getting you to think & act differently is how you get results.
If your not already an Energy Fitness client and your trainer is not “comfortable” then switch trainers or do it yourself with a bodyfat scale such as the tanita bodyfat scale pictured below (click here for the link  to amazon to purchase for only $60). MID-AFTERNOON IS THE BEST TIME FOR MOST ACCURATE RESULTS.  Also, if you want to be more motivated and see results in each area then you may want to get some inexpensive plastic calipers shown below also avail on amazon.

I did graduate research on the tanita model with the athlete mode and it had a very high accuracy rating comparison compared to the most accurate method (hydrostatic weighing) and my research even got published and presented at a conference.  The scale is within 2% of the hydrostatic-underwater weighing method.

Step up your game and track the results you get, share knowledge and understanding.

At Energy Fitness for 11 years we have not limited ourselves to giving clients great workouts, we apply the science to get results fast and safe.

If you get want to get your bodyfat tested by our caliper method our cost is $25.  MENTION THIS BLOG POST AND GET YOUR BODYFAT TESTED FOR $15.   Call and make appointment with us at 901-523-2348.  Takes less than 5 minutes.

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.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.


April 8, 2013

Here at Energy Fitness a personal training studio located downtown Memphis we trainers often have people “spill their guts to us” on how they intend to change.

Often times in social outings away from my studio I see people who know that I am a trainer and for some odd reason feel like they need to profess their intent for starting an exercise program or how they need to eat healthier.  It’s almost like they feel compelled to confess their eating sins and lack of exercise.  I must admit that this often times catches me off-guard as I am “off-duty” at a party or my kids soccer or baseball practice and not judging people as they might think.  This happened last weekend and to someone that subscribes to my newsletters..YOU KNOW WHO YOU ARE 🙂

Here is what I think happens….it’s called the psychology of behavior change and when they see a trainer or nutritionist it sparks their inner self-guiding behaviors and beliefs.  WHERE ARE YOU?

1) Precontemplation – aka: DENIAL STAGE.

People in this stage don’t want to make any change to their habits and don’t recognize that they have a problem. They may be pessimistic about their ability to make change, or even deny the negative effects of their existing lifestyle habits. They selectively filter information that helps confirm their decision not to exercise, or eat better.

Unfortunately, it’s difficult to reach, or help people in the precontemplation stage. It may take an emotional trigger, or event of some kind that can snap people out of their denial. It’s highly likely if you are taking the time to read this article, you are not in this stage.

2) Contemplation

During this stage, you are contemplating whether it’s something that will be worth it your investment both mentally, physically and financially. People can remain in this stage for years without preparing to take action.

I think setting very powerful, motivating goals and visualizing your results can be very helpful for someone in the contemplative stage. Will making a change benefit you?  Will the benefits outweigh the costs. We tend to seek pleasure and avoid pain, so the more pleasure you can ascribe to making a change, the more likely you will take action and succeed.  When this applies to fitness and using a personal trainer you really have to know that there will be many days and exercises that will not be fun or comfortable physically.  This is where visualizing goals such as beach body weather, pain free knees and back, better sleep, stress management are the benefits that make it worth the times that are tough.

3) Preparation

People in the preparation stage have decided to change their negative habits within one month. Congratulations if you’re in this category! You may have just set up an appointment with a personal trainer, nutritionist, or other fitness professional, purchased a fitness program, or started a gym membership.

4) Action

The action stage is the process of changing your lifestyle, whether you are exercising more consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s key to leverage any techniques you can to stay motivated.  Write down your activity and eating habits on a calendar or log or use an app to track.

5) Maintenance

This is the stage of successful, sustained lifestyle modification. If you have been exercising for years consistently and have blended positive habits into your lifestyle, then you are in the maintenance stage.

Most people tend to bounce between the contemplation, preparation, and action stages, in other words, most people are “yoyo” dieters and exercisers. I think one way to prevent this yoyo effect from happening is to make small changes in your habits that over time create something meaningful.

In addition, yoyo dieters and exercisers should understand that maintaining physical fitness and changing fitness are two totally different paths that require different approaches. It’s not that difficult to maintain a given level of physical fitness just by remaining consistent (unless you are at a very high level). It’s very difficult, however, to prepare and take action to change your body. Our bodies are resistant to change, so trying to change them takes a MASSIVE effort that requires a substantial commitment, both mental and physical. Once you’ve changed your body, you can coast without losing that fitness level. It’s a lot better to cut back on exercise and maintain what you’ve gained then to stop completely. Stopping exercise should not be an option.

I hope these 5 stages of change are a helpful for you to reference when you are looking to make some type of change in your life.

WHERE ARE YOU?  BE HONEST!

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.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

reference: buildlean.com and from my graduate studies of stress management and psychology.

 


January 14, 2013

Laura Charlton enrolled the help of Memphis Personal Trainer Tonya Tittle to help in achieving her health and fitness goals.

Following knee surgery it was harder for Laura to accomplish her daily activities, so she decided to take charge of her health and fitness.  She asked her sister Ellen to join with her and, together they started training at Energy Fitness Personal Training Studio Downtown Memphis.

Since she overhauled her diet and took her lunch and snacks to work, Laura has lost 60 pounds and trimmed down from a size 16 to a size 8/10. She feels better than ever and is now a proud role model for her child as to how and why you should take care of yourself.

Not only is Laura more comfortable with her body, her cholesterol is much better (lower) than it used to be.  Being a pharmacist, she knows how expensive medications can be, so she made a choice to invest  in her health as opposed to later on when you get sick and need to pay for medical expenses/medication

You can read Laura’s story in the commercial appeal here: http://www.commercialappeal.com/news/2012/dec/31/success-story-sisters-joined-forces-for-journey/

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!

 

 

 


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!

 


October 1, 2012

Energy Fitness personal training studio located in the South Main historic district at 552 South Main,  celebrated 10 years Sept. 28th, 2012 during Trolley Tour.

About 300 people enjoyed the party and many were even captured with owner Tonya Tittle having a great time.

It was an event to see and be seen! Not everyone was captured on film but there was lots of must know people networking and enjoying our South Main community in the heart of downtown Memphis.

Lisa Sanchez , Energy Fitness trainer has been with the company for 10 years and is pictured with clients and friends as well. If you missed it then you missed some great desserts, beer, wine and the sounds of an amazing Blue Grass band.

Personal training: semi-private & private (home of the 30 minute fast and effective sessions)
Nutrition: customized meal plans
Massage therapy, Reiki, Intuitive Energy Healing, Private Yoga, etc.

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.