tonya tittle

November 12, 2020

Having been around fitness facilities for over 30 years music is often in the background. Trends have changed where in bigger gyms or Y’s you see lots of clients listening to their own music of choice. No longer is a big box gym known as a place to be social if the majority of people have ear phones or ear buds in and cranked up. Especially in the year 2020 known as a shift in social behavior with social distancing and limited capacity at many facilities. Online fitness classes having people geared up to workout right from their homes or as they travel to onsite hotel gyms is another way you might see people wearing ear buds or headphones. Just protect your hearing and keep that volume lower! We all know by know that the grocery stores tend to play music to make you buy more based on mood and feelings you have when hearing the songs if you pay attention to them.

Remember aerobics and step group classes being all the rage starting in the 80s? Did you know that the music selection or list was typically a certain beats per minute depending on the level of intensity the instructor was teaching the class. Then we moved onto music apps where you can get beast mode or meditation beats per minute giving you a list of songs or creating choices in these ranges. You can type in healing music for different areas of the body on YouTube and there are lots of choices now.

Let’s talk music for healing in terms of frequencies or hertz

Whether you’re relatively new to soothing sounds or are a seasoned listener, the term ‘Solfeggio frequencies’ might be entirely new to you. Solfeggio frequencies refer to specific tones of sound that help with and promote various aspects of body and mind health. These frequencies are reputed to date back to ancient history and said to be the fundamental sounds used in both Western Christianity and Eastern Indian religions, chanted by the Gregorian Monks and in ancient Indian Sanskrit chants. In college I had a Gregorian Chants Cd and Enigma which I found zen and still I enjoy this type of chill music when I feel I need it.

Research has been done showing the Gregorian and Sanskrit chants had the most positive, even healing, effects by increasing UV light absorption between 5 to 9 percent. The classical music increased UV absorption by small amounts. And rock music decreased UV light absorption, harming the DNA.

Music that is tuned to the 440 hertz which makes you tired, oppressed and other negative symptoms versus 432 hertz is considered “cerebral” music that aids in the listener’s cognitive development. There is a whole conspiracy theory on 440 hz vs 432 just google it or ask a true music professional. Over and over again 432 seems to be the one for being present and connected to the earth and full of calming the mind.

There are numerous YouTube videos for specific healing goals if you just type in hertz or frequency for your desired result.

Here’s a few I found quickly in the 432 hz range:

Enigma- Temple of Love • Phil Collins – In the Air Tonight • Coldplay – Viva la Vida •  Adele – Someone Like You • George Davidson – Spring Waltz • Kief Brown – Move Around • Alanis Morrissette – Thank You • Metallica – Nothing Else Matters

There’s even 9 hour playlists for sleeping found on YouTube • Here’s the playlist (67 popular songs) although the first song Storm I skipped past as it didn’t seem relaxing or in that hertz level. Here’s a rap 432 hz playlist.

Quick note on sleeping, remember that Lebron James gets minimum of eight hours then naps another 2 hours.

Where do you need healing? Try 30 minutes to 1 hour or longer depending on goal. Music can be calming to animals as well.

174 Hz (not a Solfeggio Frequency)  Promote lucid dreaming, deep sleep and promotes a natural anesthetic effect

396 Hz Solfeggio Frequency (binaural beat) anxiety release, positive thinking

  • the vibrations cleans the feeling of guilt which often represents one of the basic obstacles to realization
  • also used for awakening and turning grief into joy – happiness meditation
  • liberates from subconscious negative beliefs and thoughts and releases fear
  • balances Root Chakra

417 Hz Solfeggio Frequency

• Removes Negative Energy from the body.
• Removes Negative Energy from the home and office.
• Removes Negative Thoughts and behavior patterns.
• Undo situations with Negative outcome.
• Facilitates change in you and others.
• To Come out of trauma.
• Is used for balancing Sacral Chakra

432 Earth Vibration (not on the Solfeggio scale but great to know & a binaural beat) – blissful sleep, power nap, MEMORY ENHANCER 

528 Hz Solfeggio Frequency (binaural beat) super brain power, promote DNA repair and increased life energy

  • tinnitus relief (ringing in the ears)
  • affects the endocrine system
  • known as the Love Frequency, Miracle Tone, Frequency of Transformation
  • Promotes reducing stress hormone cortisol in our body
  • It brings transformation and miracles into your life
  • Heals chakras which is followed by its beneficial effects of increased amount of energy
  • It also helps in balancing and tuning Solar Plexus Chakra which helps in more Self Confidence and Self Esteem
  • Used for balancing Solar Plexus Chakra

639 Hz Solfeggio Frequency

  • Enables creation of harmonious interpersonal relationships
  • This tone can be used for dealing with relationships problems – those in family, between partners, friends
  • Talking about cellular processes, 639 Hz frequency can be used to encourage the cell to communicate with its environment
  • Enhances communication, understanding, tolerance and love
  • Used for balancing Heart Chakra

741 Hz Solfeggio Frequency (binaural beat)  Zen focus, creativity boost

  • Removes Toxins and detoxifies the cells and organs.
  • Cleans the body and home, workspace from harmful electromagnetic radiations.
  • Purifies mind and body.
  • Promotes expression and solutions.
  • Used for balancing Throat Chakra

852 Hz Solfeggio Frequency – deep meditation (binaural beat) 

  • Helps to return to spiritual order
  •  Awakens intuition
  • Awakens inner strength
  • Raises cell energy
  • Used for balancing Third Eye Chakra

963 Hz Solfeggio Frequency

  • It awakens any system to its original, perfect state.
  • When it is applied to a cell, it enables a kind of “cellular enlightenment” and transformation of the cell to a higher level.
  • Helps us return to Oneness -to our very source. If you feel disconnected with rest of the world, this frequency can help.
  • Used for balancing Crown Chakra

HOW CAN YOU USE THIS INFORMATION?

Think about times when certain music annoys you versus when you are feeling the vibe. There really is something to it.

Have you received a massage and the only music played every time is on the 432 hertz and the therapist didn’t do any energetic massage strokes to wake you up towards the end of the massage. Ask the therapist next time if they can play music for the mood in which you wish to be. Kind of like setting an intention! Need more energy maybe ask for 963 hz music or do your own research at home and see what you like when you are in different moods. Pharrell’s song Happy is 963 hz, Life House – Just You and Me and Eminem – Not Afraid(not censored).

All the others at the 963 hz frequency are mostly metaphysical vibes, god healing frequency and spa/cosmos type music which may be what you need. Be mindful that we operate on a natural body cycle known as circadian rhythm and can change when you introduce alcohol, unhealthy foods and stress you throw off your rhythm.

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) with Tonya so we can access the quality of your body’s 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 energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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, more certifications, qualifications and awards listed in my bio on website.

Our covid guidelines are that 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

 


November 7, 2020

When our trainers are trying to get the most out of our clients investment in their health we often put a program together that may have combo movements. This helps to respect both the clients time and can make the plan more efficient. Regardless of if we are onsite at Energy Fitness studio in Downtown Memphis or Virtually Personal Training our clients via Zoom these moves still prove to be challenging and effective.

Try this up up down down plank with a reverse fly for shoulders/posture. Note that my feet are wide to provide a good base of support. Depending on your strength and flexibility in your core and hips you may have to do the movement on your knees. If you do the full plank (on your toes) try to do a few reverse fly movements without holding weight as some of you may need to start with this anyway. Look down or video yourself doing it and see how much your hips are rotating. You want to try your best to keep your hip bones level to the floor.

Notice in the video below that I have a slight turn to the right with my right hip when lifting my right arm to the same side. This is much more pronounced when I train clients as I often have to remind them to (pay attention) and do this trick….When lifting the right arm rotate the right hip toward the left hip. You might feel like this is an exaggerated move but likely it will be more on the path to being performed correctly.

Try this combo move for 10-12 reps on each side for 2 or three sets. Try a downward dog or pigeon pose stretch for 30 seconds before moving on to the other side if you need a break or just catch your breathe for 20 seconds.

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) with Tonya so we can access the quality of your body’s 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 energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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, more certifications, qualifications and awards listed in my bio on website.

Our covid guidelines are that 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

 


October 30, 2020

As a personal trainer, exercise physiologist and athlete I see all kinds of versions of squats. Even if you don’t workout we all have to squat as a part of functional movement in our everyday lives. Think about how often you use a squat and if you have bad form then how many times a day you squat with poor form leading to injury now or delayed injury from improper mechanics.

If you look at kids and toddlers they have the most excellent form when squatting down to get things from the floor. This is likely due to their activity level and have not yet created bad habits from driving, sitting or overuse from occupations. I can think of several ways you squat in your daily life just off the top of my head or when you should be squatting and NOT bending over at the waist torqueing your back.

Daily squats as part of a functional way of living may be as follows depending on your lifestyle:

  • Sitting on the toilet
  • Getting into or out of an automobile (more of a modified 1 leg squat)
  • Sitting down and getting up from chair or couch
  • Picking up something from the floor
  • Loading bags or heavy dogfood into the car or from the car to storage
  • Getting or placing items from a low shelf, cabinet or drawer
  • Picking up or putting down on floor small children
  • Picking up or putting down various sizes or dogs or cats
  • Moving furniture
  • Cleaning baseboards if you are a clean freak
  • Getting out of a low bed with both feet on ground
  • Gardening
  • Putting stuff in or taking out of laundry units
  • Occupations that require lifting heavy items or persons

You get my point…there are many combined chances that incorporate squats into daily activity without much mindfulness of proper form. Tight muscles in the calves, low back and many muscles of the upper body that help with posture can prevent good squat form.

This post I really wanted to just keep simple and bring to your awareness your squatting form. I often see toes out, butt not tucked under, too much leaning forward with the upper body or heels coming off the ground when I ask clients to perform a squat.  Some toe out is normal for some people. We are all designed with different mechanics but there is a general correct form guidelines.

Did you know that a normal healthy full range of motion for the ankle joint is 70 degrees. Aiming for 50 degrees of plantar flexion (pointing your toes away from your lower leg) and 20 degrees of dorsiflexion (pointing your toes toward your lower leg and shin). Of course there is the other ranges which is eversion and inversion pictured below but that would be a whole other post. Something to consider though when analyzing a squat as when clients load (go into or come out of the squat) are they, are you turning your ankle in or out to make the squat happen (cheating).

Check out the short videos below to become better at squatting.

SUGGESTION:

Take a video of yourself squatting about 4 times facing the camera and then to the side as to see for yourself what you may need to work on. Try correcting your form and do a follow up video a few weeks later to see your progress.

 

 

If you are having trouble getting down low enough then aim for a chair or bench or even hold onto a wall or put a broomstick in the other side of a doorway and get to squatting.

I had mentioned to a client and friend that I was surprised that her calves weren’t tight because she wore heels everyday to work for years. She shared with me that she does ball/wall squats every day for about 25-50 reps and has for years and she contributes that to her great legs and no calf issues. I must say, she does have great squatting form and great legs!

Here’s a ball/wall squat with dumbbell

If you are ready to let us be your personal or nutrition coach, just give us a ring, text or email today.

You can get an onsite or virtual assessment (via zoom) so we can access the quality of your body’s 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 energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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, more certifications, qualifications and awards listed in my bio on website.

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

 

 


October 8, 2020

As a personal training studio owner of Energy Fitness for over 19 years, personal trainer and former collegiate athlete I have high expectations in the gym and cardio workouts for myself which I pass on to my clients.I admit sometimes I get overzealous and may add too many exercises for the client. I just want them to have a balanced body and work in all planes of motion.

Prescribing too many exercises can leave some individuals confused and wondering if they can even workout on their own. This is especially true for clients that I just assess and write a take out program for them to do on their own (and some even give a video demo of the actual workout). Individuals go to trainers for a bundle of different reasons such as motivation, learn how to not get injured, expertise, nutrition coaching and accountability.

This blog post is intended to get you thinking about just doing even 4 exercises as opposed to my own workouts which I just counted often
involves up to 20 different exercises.

I must also admit that I have learned from experience that when new clients especially older clients or newbies to strength training seem apprehensive that I should take that cue and dial it down. This can help them from getting hurt and overcome the obstacle of not even starting the training program if doing it on their own. We all learn everyday and each new learning experience helps us to be better at our craft/profession.

All that said is in this post I tried to think of the most functional movements (fancy word for moving your body well and in different directions) for you to try if you are someone that hasn’t been doing anything or maybe you want to add an additional day with a few body weight exercises.

The best for your Quick Pick 4 is asking yourself

DO YOUR WORKOUTS MOVE YOU
IN EVERY DIRECTION?
Not doing any strength training?
Maybe this can get you jump started!
THE CHALLENGE….. Do 1 set of 12 reps of each exercise 2 times per week skipping a day or two in between.

Here’s a few exercises to get you started thinking this way and incorporate these planes of motion in all your workouts going forward.

  1. Step UpsHOLD ON TO SOMETHING FOR GOODNESS SAKE as this is one of those exercises where balance comes into play as well as ankle stability and firing those glutes (butt muscles). Find a set of stairs in your house, apartment, work or find a tall enough aerobic step or bench at the gym?  What plane does this work?
    Sagittal –This plane divides the body into right and left sides. Movements in the sagittal plane are flexion and extension. You can move forward and backward or up and down. Other exercises in this plane are squats, leg press, leg curl lunges, bench press, bicep curls and buttkicks.THE CHALLENGE….. Do 1 set of 12 reps of Step Ups each leg with no rest between sides 2 times per week (skipping a day between them)!

2. C-Bend (standing or kneeling) Which plane does this work? Frontal – This plane divides the body into front and back sides. Movements in the frontal plane are abduction where you move your limbs away from the mid-line of your body into a lateral motion. Think arms out to your sides like you are flying. Front plane is also adduction where you move your limbs towards the mid-line of your body like when doing a jumping jack and bringing the arms back down to your sides. This lateral movement applies to any part of your body moving side to side.Other exercises in this plan are side lunges, side kicks, side raises for shoulders, shoulder presses, slide board or rollerblading, lateral trainer cardio machine and outer thigh side walks.

If you try the standing version be sure to align your spine correctly. If you tend to have a sway back (anterior tilt of the pelvis) then rotate your pelvis by thinking tucking butt/lengthening hip flexors. If you have a flat back then you will need to create a little arch by doing the opposite of sway back instructions. Want to try the kneeling version by clicking here.

3. IT Band Leg Cross Over (Do this move aiming to keep your shoulders on the ground) This exercise is great because as you are trying to rotate your lower body you are also trying to keep your shoulders on the ground feeling the rotation move up your body as you try to bring your leg back to the starting position. Too easy with one leg? Then do both by all means and that means keep both feet together when coming back up after aiming the toes to the armpits. Which plane does this work? Transverse – This plane divides the body into top and bottom halves. Movements in the transverse plane are rotational, both internal and external rotation.Think golf, tennis, swimming with good rotation, canoe, kayak, paddle board, chopping down a tree with an ax and bowling. Other exercises in this plane are chop squats, lunge with high to low or low to high chops, roman twists or throwing the medicine ball with a twist of the upper body.


or click here for the two legged advanced version.

4. Multi-Planar move Curtsey with cross chop.This movement goes across several planes.  Other rotational exercises are squat to rotational shoulder press or split leg lunge with chop motion or a Curtsey with cross chop (you can use a heavy book or a small handbag, get creative if you don’t have actual medicine balls, dumbbells, cables or bands. Battling ropes are a great tool to work your body in every plane of motion. You can do alternating waves or stagecoach to work in the sagittal plane.

YOU GOT THIS! Chart it on a calendar or on your phone to see your visual progress!

If you are ready to let us be your nutrition coach or personal train you, just give us a ring, text or email.

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 energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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

 

 

 


September 30, 2020

Food is something that we all have to eat to survive. If you can begin looking at food as a source of nutrients that you must consume several times a day instead of a distraction from stress, a reward or a solution to other emotional issues then this can be the first step in reaching or maintaining your ideal body shape and size.Cutting back on portion sizes can be an effective way to trim excess calories, fat and sugar from your diet, but it can also be quite challenging. Restaurant and fast-food portions are far larger than those appropriate for a healthful diet or food pushers are offering you what they feel is love on a spoon or fork.

Ask yourself these questions as the answers may be the link for you need for 
re-creating and implementing new tricks/habits and consuming smaller meals:

When is the last time you weighed the amount you wanted and kept it there for two years?

How did you feel when you were at that size and shape?

Were you keeping busy or distracted?

Were you happy or in a better state of mind?

Was someone else in charge of your meals or meal prep?

Were you in charge of cooking for someone else?

Did you live in a different city? (a healthier minded city)

Did you have friends that had healthier habits?

Getting used to eating smaller portion sizes is a matter of being mindful about what you put on your plate, over and over, until it becomes second nature. Of course, in a perfect world we’d be precisely measuring all our food before we eat it. But in the real world, it helps to have hacks.

3 Tricks to Eating Smaller Meals or Snacks

  1. Don’t skip breakfast. Break-the-fast. Ideally you will have at least 20-26 grams of protein for breakfast. I recommend that you either have fruit first and wait 30-60 minutes and then consume a higher protein meal or have a shake for breakfast first then a mid morning snack within 2-3 hours later. People that skip breakfast tend to back load on calories at the end of the day right before bed. This is not ideal as you are less active at night and likely tired from the day. You may find yourself sitting around or going to sleep on an overfull digestive system. I still believe it’s ideal to have 12 hours from your bedtime meal until the next meal so if you need to have breakfast later in the day and all your meals get pushed back to odd times then so be it. My preferred time for lunch is 1-2 p.m. which is right before the 3 p.m. snacking craving for carbs most people have arrives with your body cycle.

2.  Keep restaurant meals in mind for take home meals– We all know that many restaurants serve larger portions than needed for one sitting. One client often says during his workouts “I was over served at X restaurant last night!”  Isn’t this a funny saying? I think so, it’s true that our society has many signals and cues that make it difficult to eat the proper portion size or even the right foods. Wait…am I defending the restaurants and deflecting the blame off of you? You are responsible for what and how much goes into your mouth! When the meal comes and you see it’s too much, immediately ask for a to go box and put the “over-served” amount in there for a later meal that week.

3.  Love your carbs correctly – do you know the difference between carbs? Root veggies like squash, sweet or regular potatoes, carrots and other night shade veggies are labeled category 2 veggies. Individuals that are trying to lose or maintain their weight need to have only one serving per day. The best way to do this is by combining your category 2 vegetable with a few category one veggies like green leafy ones in your lunch time meal if possible or reduce your portion and have at night. This means no sneaking potato chips or crackers when you are starving. Have those carbs and enjoy them properly and this will be the correct combination and meal timing your body needs.

Consider these guidelines or bright lines you don’t cross for your optimal body success. Success for you might look different than someone else living in your household or that you work with. Remember that you are worth making the changes for.

A saying I like so much more than “I was over served” is “Feeling good and being beach body ready is better than constantly caving and making excuses for my lack of results” Of course I also like having a flat belly all the time and not having to look in my closet for clothes to hide my bad choices in which many of you can relate to now or sometime in your past.

If you are ready to let us be your nutrition coach or personal train you, just give us a ring, text or email.

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 energymemphis@gmail.com

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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

 

 

 


September 18, 2020

Have you heard the buzz the last few years about the benefits of infrared saunas? They are so popular that there are increasingly more options available to the public. Boutique day sauna’s are now available and sessions can be purchased individually, packages or monthly unlimited memberships. The main types are wood burning, electrically heated, infrared and steam room.

Spas are of special interest to me as my hometown is Hot Springs, Arkansas which is home of BathHouse Row as well as Mountain Valley mineral water. Buckstaff Baths is still in operation today. I recommend the Whirlpool mineral Bath package for a mere $38 which includes: Whirlpool Mineral Bath(20-minute tub bath with whirlpool at a maximum temperature of 102 degrees).This bath package includes, hot packs, sitz bath, vapor cabinet (pic below where just your head sticks out-awesome and so old school), needle shower (doesn’t hurt), and whirlpool turned on in your tub.

Sorry, I was getting carried away with memories of my past bath experiences at Buckstaff.

The focus of this article is mainly to bring to your attention the benefits of an infrared sauna and the options available for infrared saunas at home (portable units). Portable Infrared Saunas are becoming alarmingly alluring to the public – and, for a good reason. They offer an array of healing benefits for both the mind and the body. Sweating has long been used as therapy. The Mayans use sweat houses 3000 years ago. In Finland, saunas have been used for thousands of years, and 1 in 3 Finns still use them. In the United States (U.S.), there are thought to be over a million saunas. A regular dry heat sauna is typically a room heated to between 158° to 212° Fahrenheit.Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.

Is this a fad or will it stay around for a bit? Who knows as many people thought spinning was going to be a fad and almost 25 years later it’s still around, In fact, the demand of the Peleton bike is such that customers often wait 6 weeks for delivery or more.

Then of course you have some businesses take it to the next level and offer 24 hours a day access and/or combine exercise in the infrared saunas via virtual instruction like weight exercises, body weight exercises, band exercises, core, barre, treadmill, kickboxing, cycling, rowing, or yoga. Me, no way I would want to exercise in this environment! The selling point for the exercise infrared saunas is that the you receive the benefits of infrared heat absorption, while completing a 30-minute isometric (yoga / pilates) workout or 15-min High Intensity Interval Training (HIIT) session for some businesses or a 30 minute circuit for other business models and some with heart rate monitoring. As the infrared heat penetrates your body causing you to sweat, the isometric postures further accelerate detoxification by physically removing the toxins from your organs through muscle contraction. By the way massage and exercise not in a heated room also has the ability to detoxify your body via sweat and muscle pumping contraction.

The main benefits for infrared saunas are as follows:

  • Increases in cellular metabolism, blood circulation, tissue oxygenation and collagen production
  • Production of inflammatory mediators that reduce cellular inflammation
  • Production of growth factors that assist cellular regeneration
  • Increased cellular and tissue growth
  • Activation of anti-aging systems (when we repair both the DNA architecture and the gene transcription systems, we are restoring the optimal Epigenetic state of the cell. When we test clients biomarkers with our BIA (bioelectrical impedance analysis) machine I am often telling client that the machine also measures Phase Angle which is the overall health of the cells. We want our cells to be like grapes not raisins!
  • Other more laymen terms for results are relaxation, stress relief, anxiety and depression relief, better sleep, detoxification

KEEP IN MIND……………A sauna may not be suitable for everyone. Check contraindications before using.

What is the Ideal For Infrared Sauna Temperature?

An ideal temperature is between 110-130 degrees. However, it depends on what you want to accomplish. In an infrared sauna, you will have a better detoxification at lower temperatures and you will sweat more at higher settings.

Remember that infrared is what heals, not sweating (which is what marketing sells). What is important is getting as much infrared as possible.

According to one blog post I read as part of my research for this post, ‘If you set your control panel at too low of a temperature and wait to enter until it has reached the desired reading, the heaters will short cycle off and on and you do not fully benefit from the infrared. This is one of the most misunderstood aspects of infrared sauna use”.

You want the heating elements to be on and delivering infrared the entire time, regardless of the temperature setting. So ideally you want to set the temperature at a higher level around 140. Then you can enter the sauna when it reaches 110 or 115.

Using an infrared sauna at the lower temperatures of 110-125 degrees results in a sticker, more fat-laden sweat and less electrolyte loss. In fact the sweat from an infrared sauna session is comprised of up to 20% toxins compared to only 3% toxins in the sweat produced in a high temp steam unit. This is a main reason it is the better choice for detox purposes.Some users report beginning the session at a low 110-125 degrees for the first 20 minutes and then raising the desired temperature to around 135 to produce a more profuse sweat for the final 10 minutes.

So What’s Best Temp for an Infrared Sauna?

According to someone praising the benefits of the brand Heavenly Heath if you are a beginner or not in great health then 100 degrees or less until you get use to the heat. For most others set the control panel to at least 130 degrees. A setting above 140 is even better. Begin your session when it is between 100-115 degrees. This brand has a ceiling vent.

Should I invest in one for my home?

One of our clients which is totally immersed into holistic and natural care in so many areas of her life showed me her infrared sauna in which she keeps in her walk in attic.

Here’s what she had to say about her “I have not been sick, it relieves stress and detoxes the body really well!” Kathy Y. She has the Luminati Sauna model from www.saunaspace.com (It’s an investment for sure and it has a Lifetime warranty!) They have payment plans available as well.

Another client Energy Fitness has trained for many years is a nurse and mother of two grade school children. She recently shared that her new guilty pleasure is a membership to Hot Works and sometimes she goes twice a week. It makes her feel calmer and more zen. She does some Yoga but many times just lays down and soaks up the heat and rays. This is a great mind calmer for those with overactive brains and thought patterns.

Here’s an image from SaunaSpace.com website.

 

 

 

 

 

 

 

 

HAPPY DETOXING OR GETTING YOUR RAYS ON!

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

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.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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

 

 


August 29, 2020

Many of you have heard of this acronym RICE which refers to four elements of treatment for soft tissue injuries: rest, ice, compression, and elevation. The mnemonic was introduced by Gabe Mirkin in 1978. He has since recanted his support for the regimen. FYI..He is a physician, author, professor, columnist, former guest lecturer, and a former marathon runner who hosted a radio show on health and fitness for more than 20 years and wrote several books on sports medicine, nutrition, and health.I found this on Wikipedia: He is commonly known for his recommendations on standard medicine as well as his non-standard recommendations on health concerns and his criticism for preliminary medical research findings without appropriate verified resources.

Recantment………In 2015 he wrote, “Coaches have used my ‘RICE’ guideline for decades, but now it appears that both ice and complete rest may delay healing, instead of helping. Here’s a link to a post by him:  Why Ice Delays Recovery. Gary Reinl (veteran sports medicine trainer) has written forcefully that Ice is also wrong, and delays healing and is on a mission to show us all why icing is an illusion and something that has been done for far too long and really for no good or evidence backed reason at all. We challenge you to listen and really challenge the ideas you’ve had when it comes to this argument on using ice or not. Reinl, for his part, believes the answer lies in a new acronym: ARITA—active recovery is the answer.Great video of him talking about it in a blog.I watched it and love the part speaking about lymphatic system (which is what massage therapists help stimulate during treatment and bodywork) and was eating up the science explained of why RICE doesn’t work.

What happened to big news of the recantment?

Have you heard it?  I only just saw it in print for the first time in a massage therapy trade magazine.

People including myself followed that RICE rule for over 37 years especially fitness professionals as to stay in guidelines and legal kickback. I have taken RockTape classes where they have shown research studies that movement and tape or other treatments are much more effective than ice and that ice can actually delay healing. Remember that the body can help repair itself if given the right opportunity.

3 Ways to Ice an Injured Ankle - wikiHow

Recently, a Toronto-based trainer and exercise physiologist, John Paul Catanzaro, coined a new acronym to deal with soft tissue injuries – METH.

METH refers to MovementElevationTraction and Heat

Movement and traction are very similar in the METH approach. Both focus on the importance of moving the injured soft tissue area frequently but with caution. Avoid keeping the area still or resting for too long (I would say for over 30 minutes). Remember, movement will assist in preventing stiffness, pain, as well as swelling, however, do this with caution!

Ice is great at removing immediate pain and swelling following an injury, however, it will also constrict blood flow. This constriction in blood flow may limit the flushing of inflammation out of the injured region, thus, creating more pain and making healing time longer.  Applying moist heat (around 5-10 minutes at a time) can be found to do the opposite – it increases circulation and healing times.In terms of muscle strain. This moist heat can help warm up the muscle and fascia making movement easier and less painful. So hot tubs may not be a bad idea after all, just not for open wounds.

Certainly there are soft tissue or ligament injuries which will call for a little easier movement therapy and pain will be the guide.Some people’s intuitive meter is not calibrated so properly navigating pain and injury may be out of whack which might mean seeking multiple opinions and finding holistic solutions for what ailes you.

So when I constantly tell our personal training and nutrition coaching clients and our massage therapists tell their clients that YOU have to be your own health detective and do what’s best and intuitively right for your body that is the reason why, I mean really 37 years of RICE!!! I recall having a conservation over 20 years ago with my sister-in-law’s brother who is a physical therapist and broke his arm and opted to not be in a cast but healed with movement therapy thus resulting in better degree of motion after traditional “rest” cast treatment. I know when I have had injuries myself back in college and they stuck me in an ice bath for hamstring strain and calf cramping but they also did contrast treatment as well cold/heat/cold/heat then manual manipulation (massage) and taping to assist in proper mechanics to help heal but I think heat and massage would have aided in faster recovery.

The use of ice as a healing mechanism is a bad idea. That said, it still has its function. Reducing swelling is important for fractures before putting on a cast. The more a broken arm or leg is swollen when the cast goes on, the looser the cast will become as the healing continues. Ice helps with that.

The bottom line is to be open-minded in our approach to treating soft tissue injuries.  What works for one person, may not work well for someone else. Next time you think RICE, consider the METH method or ARITA for treating that acute soft tissue injury. Here’s the device they keep mentioning in the video mentioned above. Looks like an e-stem unit to me in which I have always wanted after getting treatments from professionals over the years (about $700) Marpro.

Seems like everyone wants to have an acronym so here’s another food for thought on this topic from a massage therapist post on fb:

New recommendations are to provide soft tissue injuries with the PEACE & LOVE protocol. This helps encourage optimal loading of the joint and tissue around the affected injury which can impact the amount swelling and lead to a faster recovery.
✌ PEACE makes up the first steps you would take after an injury. Immediately after the injury you would want to protect (P) the injured structure, followed by elevating (E) the limb higher than the heart, avoid anti-inflammatory (A) both over-the-counter or prescriptions and ice, as they slow down tissue healing. Compress (C) the injured area to decrease swelling. Ensure patient education (E) on the risks of overtreatment.
💘 LOVE makes up the progressive return to activities a few days after the injury. Gradual load (L) will facilitate healing, optimistic (O) influences the perception of pain and recovery speed. Loading and progressive return to activity will facilitate vascularization (V) of the injured tissues. The last step involves activity exercises (E) can help recover range of motion, strength and proprioception.
Reference. Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British journal of sports medicine, 54(2), 72–73. https://bjsm.bmj.com/content/54/2/72.long

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

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.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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


August 15, 2020

Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels.

One aspect of the personal trainers job at Energy Fitness personal training studio in Memphis is educating clients on pre & post workout nutrition as well as proper hydration. Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run at optimal levels. Too few electrolytes will cause the body to cramp.

To see this science first hand and how the numbers can change as opposed to the illusive “they say I’m suppose to drink electrolytes” has been fascinating. Several years ago Energy Fitness purchased a Bioelectrical Analysis Machine as part of Tonya’s Metagenics First Line Therapy Certification suggestion. The BIA machine really gives in depth reports. There are numerous biomarkers in one of the reports with three of them being level of hydration, percentage of extracellular water and intracellular water. Ideally you want 60% intracellular to 40% extracellular water. When the report would say as it often would for me that my extracellular water was well above what it should be that meant a combination of things that I might need to change. Extracellular water is important because it helps control the movement of electrolytes, allows oxygen delivery to the cells, and clears waste from metabolic processes. 

Side note…Benefit to lifting weights or body resistance exercises. A major influence on our body is the amount of fatty tissue and lean body mass that we carry. Lean body mass carries much more body water than body fat. An adult man will be about 60% water compared to an adult woman that will be about 55% water. If you are physically active, that number will increase depending on your lean body mass.

With so many people trying these low carb or keto diets, fasting, sweating, breathing and overall just being active it’s important to know and track your body’s hydration level. This can mean the difference from being able to think clearly to performing well while working out or doing daily chores. An obvious monitor of hydration is the color of your urine. If your urine is faint yellow to clear then you are NOT getting enough electrolytes or water. If you are peeing often then you are also not hydrated properly. If you are or have had bouts of loose or runny stools then you are not hydrated properly. If you are sweating or breathing hard you are losing body water.

So do YOU need to focus on electrolytes balance?

The biggest take away for you today in this post is for you to know that sodium and potassium aka electrolyes are carriers of nutrients into and out of your cells.

If you aren’t hydrated properly what needs to
GET INTO the cells CAN’T
and what needs to (toxins) GET OUT of the cells CAN’T. 

The truth is that the human body needs only a minute amount of sodium to function normally. We require a mere 500 mg of sodium each day, athletes maybe 2,000 mg. This is easily supplied by natural, unprocessed foods. However, the average American consumes approximately 6,000-8,000 mg per day, well above the upper end of the recommended dose of 2,300 – 2,400 mg/day.

“Going to a party and want to avoid drinking but don’t want to answer a lot of questions or pressures to drink wine or other alcoholic beverages? Why not pack your own electrolytes. They come in different flavors and hence different colors. You can get the fizzy tablets or the powder you just stir or shake in water.”

For those of you that don’t know how active I am I don’t have time or space nor does anyone wish to read a diatribe of my activities, just know that I feel I am performing better getting in 32oz. of doctor recommended electrolytes daily. I knew for many years that I didn’t get enough but I didn’t want to drink the sugar laden ones available on the market. With so many advances in supplements there are so many more natural and sugar free alternatives out there now.

You have to just pick the right one for you and just consider it part of your monthly food/health budget. Here’s a few below I recommend:

Dr. Prices I tried but didn’t work for me as I felt like it made me constipated. My family does fine with this mix so I gave rest to them. It comes in many flavors and avail online (amazon).

 

 

 

 

 

 

 

 

 

 

Nuun…This is my favorite and they are convenient as they come in tubes and can be found at several local grocery stores and available online (i get mine from amazon in Tropical flavor, I hate grape flavor as it tastes like wine…you might like that though). I consume one tab per day and one vega serving as seen below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Metagenics has one that’s great also. Here’s a link to purchase. I haven’t tried the Hammer endurolytes fizz tablets but when I was training and competing in long races I loved their other products.

Remember that just drinking water may not cut it. If you are eating a hefty amount of carbs your body is storing 3-4 grams of water per every 1 gram of carbohydrates which is why if you go on a low carb diet you start losing weight quickly (it’s water weight….aka electrolytes possibly) and here come the headaches for many.

There are many factors involved in keeping your body running optimally.

Be your own health expert and take care of what you have like it’s a prized racehorse.

Happy Hydrating!

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

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.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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

 

 

 


August 6, 2020

One of my team members suggested I do a blog post on the Japanese towel method for losing belly fat and does it work? I researched it and put a twist on it to customize for different body types.

What is the Japanese Towel Method?

Look at the picture below. Lie on your back with a rolled up towel just under your navel with your legs straight, your toes touching and lying with your arms above your head and palms down(I had palms up for pictures-oops!) – your pinkies must also touch each other. According to a Japanese physician named Toshiki Fukutsudzi, this exercise helps you to improve your posture and, after some time of training, lose weight due to the skeleton correction it causes. Do this for 5 minutes. The idea is that it helps to stretch your spine which can help your posture which in turn may help with digestion, nerve stimulation and reduce back pain.

Although this might work for some it doesn’t work for all which is why I’m going to give you my take and customization on this method. The reason we do functional movement screens before we see our clients is to customize based on your body. What is your normal standing posture? Do you have a normal curve in your low back, S-Curve/Sway back, Flat Back or elevated/rotated hip? You must think about this before you just jump right in on some magazine suggested workout or a workout your friend swears by.

Stand in the mirror and look to see what type of posture you have or ask a friend or family member. 

The picture below on top left is the Japanese towel method. When I took this picture it actually was hurting my back.  I have S-posture which means my hips are tilted forward in anterior tilt. We have many clients with S-Posture and the Extreme Flat Back posture so have to adjust exercises as necessary to counter this. If you need more curve in your back (Flat back) then try the towel or smaller foam roller, exercise disc cushion or a pillow directly under your navel. If you have S-posture you may wish to try placing the foam roller, yoga block or rolled up towel under your sacrum. This will help you also lengthen your hip flexors which are tightened when your hips are rotated in anterior tilt.

 

 

 

 

 

 

 

 

 

Think about this…All our organs and limbs, including the intestine and stomach, connect to the brain via the vertebral column so it is true that misalignment of the bones, reflected in bad posture, can mean that nerve pathways are constricted.The part of the spine between the ribs and the small of your back is where the intestine nerves are connected, so if you slouch or push your pelvis too far back, it may result in digestion issues, such as constipation, bloating, gas and acid reflux. While constipation and bloating make your belly appear bigger, it is not fat; it’s just the waste that is not being eliminated.You should be eliminating 2-3 times per day. Of course there may be all kinds of reasons your belly is bigger than you want, maybe food allergies you haven’t considered, allergy to alcohol, wheat or daily or even something as common as onions that may be hidden in some of your foods, eating fruit when your other food isn’t completely digested. I digress..I just can’t help myself to talk about nutrition when we talk about smaller bellies.

Back to the Towel method…The exercise introduced by Fukutsudzi implies lying on a rolled towel for five minutes three times a day. What???? 3 times a day that’s a lot more than most people may be willing to do including me and I exercise a lot. Well as with anything creating a habit and changing behaviors takes commitment so do what you are willing to do and you will get the results you have put into your efforts. Maybe start with a minute and work up to 3-5 minutes 1-2 times per day. At least having an awareness and going in the direction of correction will lead you down the path of better digestion and posture.

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

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.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

 

 

 

 

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

 

 

 


August 1, 2020

Energy Fitness personal training studio in Memphis, TN celebrates 19 years as of last month. As trainers we strive to stay abreast of latest and research driven movement patterns, wearable technology, tracking apps, nutrition, rehab recovery techniques with massage and physical therapy type exercises.

In figuring out on what to do for our next post I came across this video that we recorded and thought it would be a useful video for several of you during so much at home time that seems to be continuing. Please excuse the quality of the video as this was recorded 7 years ago and likely with my lower quality iphone or go pro. The exercises still are a great intro to exercise bands with trainer below doing all the demonstrations. We use exercise bands with our clients onsite and especially virtually training over these past several months. They are a quick and easy item to obtain, travel with and store.

Check it out and a few more more I pulled from our youtube channel.

Movements Reverse fly, tricep push down, squat and squat with shoulder press. With bands a common rep range is 20 reps.

Here’s one with a resistance loop that can also be done with a band with handles as well we just advise you double it around your feet so it doesn’t pop you in the face.

Here’s a chest exercise for you. You can prop the band in a door wedge with a sock on the other side of the door frame or is you wish you can buy one specifically made for this. You can also put around the base of a couch or sturdy chair and sit on the floor.

Not sure what to do or where to start? We can help! Enjoy and be creative or reach out for help. Try twisting movements as well since we find that the ability of people to twist their upper body and keep their lower body stable and vice versa seems to be a common issue in need of work.

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.

CLICK HERE IF YOU WANT A VIRTUAL FREE FITNESS CONSULT OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR NUTRITION or GIVE US A TEXT OR CALL AT 901-466-6242

Call, text or email us to get started today!
901-466-6242 or energymemphis@gmail.com

 

 

 

 

 

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