tonya tittle nutrition memphis

September 25, 2020

Well..How are you holding up with your workouts? Energy Fitness has been holding clients accountable for over 18 and a half years. Personal trainers aren’t just for celebs, they are for people that don’t know where to start designing a balanced program or those that need accountability and that extra push. Let’s face it, learning the ins and outs of how to work around injuries, prevent injuries from overuse or bad form, how to get faster at a sport, have more flexibility in your muscles and joints isn’t knowledge you are born with. I’ve been in the fitness profession over 30 years and still learning skills to sharpen my tools as I coach and teach others. This teaching and coaching can be something clients pick up bits and pieces along the way and eventually feel they have enough to fly on their own or it could be that they know they will never remember all of it or be inspired to change their program every 6 weeks.

That’s right even though you may know what to do how often do you actually change your selection of exercises we call a program? That’s where this post comes in, to teach and show you a few tools you can use on your own or hire us to teach you to do.

I’ve been recording 7-10 min videos for individuals or current clients showing what their program looks like so they can have an example of proper form and how many sets & reps I think they should do and with what weight. They tell me what they have access to or equipment they have at home (if any) and what their goals are.I also get a health history, release of liability and general sense of their lifestyle if it’s active or not and many other questions that may be helpful in creating an effective strength program to do twice a week about 20-30 minutes. Some clients additionally want us to suggest cardio workouts and flexibility. Where would we be without nutrition coaching? Well, that depends on the client and if they wish to include it in the program. We all know of course you can’t work off a bad diet.

Let’s just focus on strength training for this post.
Can you name the benefits of strength training as they are kind of motivating.

Here’s a quick 16 Benefits of strength training:

  • increases your confidence
  • increase quality of sleep
  • decrease blood pressure
  • improve skin tone (sweating can help detoxify skin)
  • increase muscle tone
  • decrease body fat
  • decrease symptoms from depression, anxiety, moodiness, anger
  • increase focus and work productivity
  • boost immune system
  • increase bone mass helping to keep bone diseases at bay
  • increase muscle mass
  • increase joint flexibility
  • increase balance (now if you only doing bench press and bodybuilding exercises this is limited) Try doing some bicep curls or shoulder presses balancing on one leg or use a stability ball!
  • helps control weight (that is if you don’t justify your way into more food just because you work out)
  • keeps your heart and lungs healthy
  • increases your stamina

Moving on..Take a look at this and decide if you wish to reach out to me or motivate you to hire a trainer to take your fitness to a beginner or the next level. This one of two I created for a client that lost a lot of weight on he own and wanted to tighten up to help fill out her body more with muscle. I send her links to her private videos then additionally sent her the typed version in a nice tracking worksheet format.This program would be performed one day per week and the one paired with it another day of the week making sure there is at least one day of rest between the programs. We recommend at least 3-4 days of cardio per week totaling the  American College of Sports medicine recommended dosage of 150 min per week of exercise with more being prescribed as needed based on goals and starting fitness baseline.

The video is in fast forward so you can see and hear if you listen some of the exercises and see the transitions.

Here is the typed version: (an example of what you will get should you hire me to create a program for you)











Another client (Julie) that was a neighbor and our kids played soccer together had me create a program for her. She went one step further and had me virtually take her through both programs. The first workout she texted me the next day she was so sore and that she needed more than a day to recover for me to show her the other workout plan in her program. She’s an avid runner and super healthy so she couldn’t believe how much it kicked her butt. She knew she needed to do it to make some of her nagging injuries go away and be a fast runner again. Those programs will help keep her balanced and give her a jumping off point of moving her body the right way based from her virtual functional movement screen we did. The movement screen showed me she needed to improve range of motion in certain areas of weakness which is why I chose lots of twisting, balance and core exercises.

What about you? Are you ready to kick it in gear slowly or amp it up? Programs range from $87-$200

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

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






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

Massage services resumed June 1, 2020 and we have new guidelines that will be followed such as staff will be wearing face coverings as well as clients for massage. You will have to sign a Covid19 release form, wash your hands upon arrival, etc. All clients onsite must sign Covid form, successfully answer health Covid questions and socially distance.

Click  here for information on our Healing Arts Services




March 3, 2019

As a personal trainer at Energy Fitness in Downtown Memphis and always striving to achieve optimal health for both myself and our personal training and healing arts clients we wanted to inform you about Alkaline water. Alkaline water may alleviate symptoms of various conditions and help restore health and vitality. After doing some research on alkaline filters, having a lengthy conversation with a filter company owner and using the filter I am loving the benefits of my new health aid which also helps me with digestion.

Alkaline defined in basic terms is being in a non-acidic environment (base).
An acidic environment is more prone to cancer, illness and diseases.

When your body fluids contain too much acid, it’s known as acidosis. Acidosis occurs when your kidneys and lungs can‘t keep your body’s pH in balance. … A lower pH means that your blood is more acidic, while a higher pH means that your blood is more basic. The pH of your blood should be around 7.4.

How can I test my pH levels?

Just head to your local drugstore or online retailer and pick up a pack of pH teststrips. Urine strips tend to be more accurate. There are additionally strips or rolls that you can tear off amount needed to test via your saliva.  You can test your pH levels often throughout the day, but try to do so at the same time each morning, as your body will be more acidic the earlier you measure. The goal is to get your morning urine pH between 6.5 and 7.5.

Where do you get it?

Alkaline water can be bought in many grocery or health food stores. It can also be found in plastic bottles and the drawback to that is mostly you are subjecting yourself to more plastics which can mess with your hormones. Now it makes sense to me why I always loved the taste of Voss water in glass bottles.

Ways to consume more alkaline water:

  • Make your own at home. Even though lemon and lime juices are acidic, they contain minerals that can change the composition of water. Adding a squeeze of lemon or lime to a glass of water can make your water more alkaline.
  • Purchase a molecular hydrogen machine for your home (a much larger investment @$3k initially plus filters)
  • Purchase a the one I bought for about $30 that lasts 3 months and 750 refills cartridge that you can put in any refillable water bottle and adds calcium, magnesium and potassium as it filters. The company has had such great response they are currently back ordered and repackaging with a more informative design for the consumer. (also available on amazon)

Is it safe?

The issue that many health professionals have with alkaline water isn’t its safety, but rather the health claims that are made about it. There isn’t enough scientific evidence to support the use of alkaline water as a treatment for any health condition. Food components that leave an acidic ash include protein, phosphate and sulfur, while alkaline components include calcium, magnesium and potassium. By choosing more alkaline foods, you should be able to “alkalize” your body and improve health.



Don’t want to study the info-graphic? Certain food groups are considered acidic, alkaline or neutral:

  • Acidic: Meat, poultry, fish, dairy, eggs, grains and alcohol.
  • Neutral: Natural fats, starches and sugars.
  • Alkaline: Fruits, nuts, legumes and vegetables.

What Are the Health Benefits of Alkaline Water?

  • may alleviate symptoms of various conditions and help restore health and vitality
  • boost immunity and may help neutralize the acidity in your body, which is caused by poor diet, stress and environmental toxins
  • contain various minerals like magnesium and calcium
  • slow the aging process
  • Mineralized Alkaline Water Contains Powerful Antioxidants (Antioxidants are powerful bodies that fight free radicals that can potentially harm the immune system)
  • Alkaline water has a smaller molecular content, allowing it to be more easily absorbed by the body which can lead to better hydration (great news for athletes wanting optimal performance and recovery)
  • reduction of acid reflux
  • remove micro-plastics, fluoride, chlorine, rust, sediments, bacteria, parasites, herbicides, pharmaceuticals, industrial chemicals, trihalomethanes, heavy metals, organic chemicals, particulates, odors and tastes

To your health!!


Interested in the services at Energy Fitness? 

Click here for a FREE consult (value $87) or give us a call at 901-466-6242


Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing). We also have all natural spray tanning, hypnotherapy, past life regression, life between lives and energy work.


Below are a couple of Tonya’s certifications that compliment her Master Degree in exercise science and ACSM Certified Exercise Physiologist and over 25 years experience in the fitness industry.