tonya tittle travelers rest

July 18, 2021

Finally I can help more of my niche of individuals with chronic pain or injuries lasting longer than 3 months, women with post baby weight struggle or pelvic floor issues, post workout recovery options, golfers, yo yo dieters or I eat like crap and don’t know where to start peeps and women that don’t really know what to do and are super confused in the weight room and how much cardio or how to even plan a fitness week. Since I have trained so many personal trainers as my staff over the past 19 years I believe I can also help newbie personal trainers that need to learn how to do assessments and how to a better trainer, work around injuries, post workout recovery and how to pair exercises to form a complete program.

Some people need to be told exactly what to do, while others simply need guidance and options. Maybe you are a golfer or know one that want’s to drive further or golf without back pain.

I tried this twice 6 years ago and each time the platform didn’t have exactly what I needed but technology perhaps has caught up and won’t cost me an arm and a leg for monthly subscription AND is intuitive to upload content. The virtual conference last weekend I attended introduced me to a company that I believe will be the right fit. I’ve already had one meeting with them and was asking about features they currently have as well as ones that I personally need. They were so excited to hear my ideas and how many years that I have been in the business that we scheduled a group virtual meeting with the developers and owner. Talk about customer service, I love it!

On the new fitness platform there will be an opportunity to purchases digital downloads, videos, meal plans and nutrition success digital downloads, schedule video form checks, sessions or consults with me privately or with a friend, courses to train fitness trainers or those that wish to learn how to put a fitness program together, tips, tricks and secrets to get your best body and defy aging.

This is exciting news for you, a friend or someone that you know that wants to reduce or get rid of pain in joints or muscles or any of the niche groups I mentioned above as it lends the opportunity to help them work with a fitness professional like me with about 30 years of experience, the education to back it up and glowing testimonials. Last week I asked clients / former clients to text me 3 words why they like Energy Fitness style/method or why they train /trained with me and my heart was so warm. Within a few hours over 20 people already responded. I feel the love and hard work I have put in over the years developing relationships with my peeps that puts the personal in personal training. I feel that many of them are like extended family. I’ll share those words in another post. Thanks for those that responded so quickly!

If you have a course or topic that you believe I can help you with or you have always struggled with one area of fitness and you believe I possess the knowledge to give you to finally overcome that hurdle please reach out by shooting me an email energymemphis@gmail.com.

In the meantime, check out other blog posts I’ve done….(I’ve done a lot over the past many years) for inspiration or motivation. Determine if you are someone internally motivated or externally motivated to make your health and fitness goals happen. You can be one way with work, hobbies, or family and completely different when it comes to your own health. Do you like someone to tell you the exact steps to do in the context of fitness and want to get praise from others or recognition? Then you may be externally motivated. Are you proactive and figure out what works best for you and have the motivation to do it (stick to the plan long enough to test the theory)? Then you may be internally motivated. Even it you are internally motivated you may seek out a coach for accountability.

I’ll keep you posted on the platform progress. In the meantime..be active or should I say it’s your choice.
Here’s link (added 8-3-21) I’m adding content often and courses as well: https://energyfitnesstonya.flightlivepro.com/

Find Tonya online with live personal training/coaching via zoom or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

 


May 23, 2021

I just completed a cec course called Glute Reboot for my ACSM Exercise Physiologist certification. Lots of them were refreshers but then they got technical and in the weeds so I’ll pass on the need to know and broad strokes. One of the instructors worked in Miami as a group fitness instructor. When she first arrived in Miami an individual approached her to say “Let me tell you what we care about for fitness in Miami….flat tummies and big firm butts!”

Men, do you need this post and these exercises too? Yes, as the body doesn’t distinguish from male and female muscle fibers. You need strength in the glutes and supporting muscles to help you lift heavy and correctly without getting hurt.

When talking about developing or keeping a strong and functional backside, we’re talking about more than just the gluteus maximus (the largest butt muscle) as there are other supporting and synergestic muscles that aid in our movement. I coach our clients to move their bodies in different planes. A plane is an invisible way of dividing the body in sections, like front to back, left to right and rotational.

Planes of movement example exercises that get the booty: tranverse, frontal and sagittal:

Sagittal plane: squatting, Lunging, running, walking

Frontal plane: side lunge, outer thigh or lateral movement (side to side), jumping jacks, roller blading

Transverse plane: roman twist, medicine ball throw to side, curtseys, chest press with rotation, paddling and racquet sports

HOW MANY REPS should you do
to build muscle mass and definition?

60% of 1 Rep Max until muscular fatigue. If I tell a client 12 reps and they do 13 and still can still keep going/have more in the tank then they haven’t reached muscular fatigue.

In order for a squat to be done properly an individual needs to have the ability for flexibility in the femur (upper thigh bone) to be able to internally and externally rotate (rotate in/medially or out/laterally). A weakness in this or in the inner thigh muscles or the gluteus medius muscle then optimal glute function will not exist.

The next time you are working out pay attention to how fatigued you really are, or are you just bored and going for a number. Sometimes we have clients do pause sets in which you pick a weight in which you think you can do multiple sets of let’s say 10 reps with a 5 seconds break between them. If you indeed picked the right weight you would maybe only be able to do 1.5 to 2 sets of 10 reps. The goal is to get a set of 10 reps, rest 5 seconds and maybe not be able to get more than 5-7 reps with that short break. Of course these reps should have perfect form.

When a fitness professional like myself or other qualified and trained fitness staff give you exercise suggestions, we are giving you the broad strokes. For those of you that like the science then at the most basic to work the glutes you have to have hip extension, hip adduction, hip abduction and medial and lateral rotation of the femur at the hip ball and socket joint. Don’t forget that there is an concentric contraction (shortening of the muscle) and an eccentric contraction (lengthening of the muscle). In the lowering phase of a lunge the glute is stretching getting ready to load the muscle for explosive or concentric contraction. Any weakness along the chain the spine or other joints take the load leading for possibility of injury.

Here’s a few exercises below in my library. I couldn’t just stop at 3 for those of you that know me:

This is a curtsey or bowler squat with movement in the frontal plane.This exercise also hits the rotational or tranverse plane by medially and laterally rotating the femur especially since there is a balance on one leg component.

Frontal plane movement. This is a kneeling outer thigh…remember to go for fatigue and for this with no weight will likely require higher reps.

Sagittal plane movement: (can be done with a loop band or band anchored to door as well.

Sagittal plane…One leg squat to bench

Tranverse Plane/Rotation..The staggered chop squat is a golden exercise as it get’s multiplanar movements.

This lunge twist can be done without the back knee being on the floor to fire more glutes. The leg is working hard to stabilize and avoid going in or out which can turn off the glutes. I have clients also do this with a band during zoom online training or for an extra at home exercise. Remember…we’re going for fatique and proper form. Breathe!

So the next time you may wish to poke fun or think it’s boring when you see someone working with a band doing different angles and lots of reps you may want to join in or take note. Often times we need a little push to work harder or up your game to get the body you want. Many of you may remember Abel, one of our personal trainers for several years until he moved to Austin. I follow him on social media and recently saw a post he did that included putting a weight plate on his back whilst doing ab roll outs with the wheel. I messaged him thanks for giving me the inspiration to pump up my own ab routine. Next workout was 25 lbs plate and 2 sets of 10 reps (on my knees of course like him, I don’t wish to throw out my back in the pursuit of a great core).

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87)
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

January 17, 2021

Oh my goodness, as an exercise physiologist and a personal training studio owner for the past 18+ years I forget just how much people don’t know. Yesterday I went to a YMCA in downtown Greenville, SC so I could make the most of my time whilst my oldest was nearby at a Boy Scout University Merit Badge class earning his last Eagle Scout badge (woot woot!) I ran outside on the Swamp Rabbit Trail and then stretched on the very large fitness floor finished with a  warming meditative sauna visit. Fyi..I wore a mask on the fitness floor during stretching as there were too many for my comfort level not to and darn it there was another person in the sauna so I kept the mask on also.)

Anyway, as I was stretching, doing headstands to overt the spinal compression from running there were a few times I was aware of what the people around me were doing as part of their fitness for the day. I dare say doing as a part of their fitness plan as most people don’t have one it seems. They just wander from machine to machine or my favorite which I haven’t seen in years since I’ve spent so much time in Energy Fitness is the guy on the stair master machine leaning on the handrails heavily. I’ll give this guy props as he must have been 70 and he had great muscle tone and was alternating leaning with not leaning.

The guy next to me on the floor as doing sit ups. He’s the second person I have either seen doing full sit ups or who had admitted they do them. I thought to myself who does sit ups anymore and why didn’t this guy get the memo that they actually make your abdominal wall stick out further.

Yes, I said it! Sit ups make your belly bigger. Think about your core as more than just your rectus abdominis muscles. You have all these great other muscles that can help bring your waist smaller and belly flatter. Your internal and external obliques (large muscle) which you can target with rotational/twisting exercises and your breathing and posture muscles (serratus anterior) along your ribcage. Of course I can’t do a post about having flatter belly and not mention that lunges from a stationary position stepping backwards into a lunge is great at helping your belly look smaller as it helps keep your hip flexors stretched out which can help rotate your pelvis in a more posterior position if this is what you need for your body. The extensors in the back also need to be kept strong to help your overall core.

So DITCH the FULL SITS UPS AND TRY A FEW OF THESE! You may have to copy and paste in new browser!

If you have diastasis (separation of the abdominal wall when you do a test crunch and can put 2 fingers or more) then this exercise may not be for you as it will make if worse if you haven’t gone through a program to improve it.

 

There are so many others that I have my clients do but these at least can get you started in the right direction.

Here’s the stationary lunge back I had mentioned earlier. I use to hate lunges but started forcing myself to do them more which helps to undo running and cycling tightness of the hip flexors that puts your pelvis in an anterior tilt making it look like you have a larger belly than you do. I can easily see the tilt of my pelvis in this video done years ago.

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. One client responding to an email with video demos “These are extraordinarily helpful.Best, Tom”

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)

 

 


January 7, 2021
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I’ve had some serious thoughts about glute dysfunction and tightness for sometime now. Being in the fitness profession for almost 30 years plus being a cross country and track collegiate athlete I have seen a lot of bodies not moving well / not being mobile or stable enough.

I’ve concluded that we all have to take action to take back our backsides so we can age well, move well, sleep well and the list goes on. I have about six and a half weeks left in massage school with only about 4 weeks left of clinicals (massaging clients that pay the school for student massage) in South Carolina. Being on the massage therapy side of it has reinforced the idea that people really need to stretch those glutes! Many get on the table and their whole legs rotate (laterally) so as the toes point out. Many of these people on my table complain of knee or back pain that is chronic or acute at times. A massage can only do so much which means self care is recommended between sessions. I have tested clients before in the pose(s) below and after the massage and sent them home with a few of the diy stretches. I also write it on the SOAP notes in the plan section which is the documentation process for licensed massage therapists. As a personal trainer my documentation for Energy Fitness is my copywriten programs or written exercise prescriptions with custom changes as necessary for clients based from their fitness assessment. We all need a program in order to get better and most need accountability to do it. Just remember what you hate to do is often the exact thing you need to or must do to get better or feel better. It may be uncomfortable and/or darn right painful to hold these stretches for the length of time necessary to get maximal benefits but in the end it will be worth it.

I’ve said this many times before….some stretching is better than no stretching; however optimal time to actually change and lengthen the actual muscle fibers is 3 minutes (count to 90 twice) every day for 6 weeks. Don’t want to count? Take 10-12 long slow breaths and settle into it with a positive attitude and be present with the discomfort as it too shall pass.

YOU CAN DO THIS !

Gold standard provided you have no knee issues. First one below is cow pose where knees are stacked atop each other and glutes are on the ground. Use a yoga block to sit on it you need to and can get into this pose. If I were to include a video you would see that I lift and wiggle my way into the position. I actually use a block under the top foot to get a deeper stretch. You must breathe on this one as it’s tough. Count to 90 twice if you can or take 10 slow breaths each leg.

The next one I believe is called stacking logs stretch and gets the glutes in a different angle. Most people’s knee come nowhere close to touching the other leg and mine don’t most of the time. Of course depending on how flexible or inflexible you are this may feel as intense to you as a more advanced one feels to someone else.

For the stretch up the wall stretch pictured below, usually the best bet as a starter glute stretch for those with chronic low back or sciatica pain and want to use caution with their knees. See the sequence on how to get into position for this cross legged wall glute stretch (also called thread the eye of the needle). You will want to press your tailbone down towards the floor once you get in position. You can use a wall or not.

 

I intentionally put the pictures with my tailbone up off the ground quite a bit as most likely that is what is closest to what most people can achieve.

The ones below are modified pigeon, pigeon pose and seated what I call cross leg glute pull stretch.

 

 

 

 

 

Stretch it out!

Come see us onsite for a bit longer at our Memphis location 552 South Main, Memphis, TN 38103 or find me online with live personal training/coaching or hire me to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

Onsite following local covid guidelines as well as maintaining our current disinfectant procedures. You will have to sign a Covid19 release form, wash your hands upon arrival, etc.

Click  here for information on our Healing Arts Services (Massage Therapy).CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87)