virtual personal training energy fitness

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




May 17, 2020

Everyone deals with stress differently and we all have different levels at different times in our lives. Instead of the usual no good outcome on the other side ways of dealing with it like drinking, eating, shopping and other coping mechanisms that are just short lived why not try a few of these suggestions.

  1. Think back to when you had the feelings of being happy. Remembering good times, such as a trip to Disneyland, the Beach or the Mountains can cut someone’s stress response by 85 per cent, firing up the reward centers in the brain. It works better than simply distracting yourself, the evidence suggests, visualizing positive things or dreaming about a happy future

2) Listen to the sound of flowing water: The gentle burbling of a brook, or the sound of the wind in the trees can physically change our mind and bodily systems, helping us to relax.

3) Music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second).
Here’s a few examples: 60 bpm. My GirlOtis Redding • Otis Blue: Otis Redding Sings Soul (Collector’s Edition) Love is AllThe Tallest Man On Earth. Landslide • Fleetwood Mac. Here’s a site that shows you several songs that you may wish to consider: Tempo 60 bpm

There are tons of tips out there on how to reduce stress. From meditation to exercise to a daily glass of wine, but perhaps the simplest one and arguably most effective one has been around since humans came into existence. Letting out a loud and long primal scream may be the way to reduce stress, according to research.

1,000 randomly selected adults for a survey 19% of the fans indicated they ‘always’ yell at the TV when watching sports. One respondent said “yelling can seem absolutely ridiculous. But in the moment, it feels so right. It makes everything feel better.” The survey also found that women outnumbered men (62% versus 56%) when it came to “sometimes” yelling at sports on TV. You can also add a pounding fist if you want or maybe just throw your arms up in the air.

Whatever your method just know that you can’t be your healthiest self when you are running in high throttle so why not try some of the above suggestions.


Call, text or email us to get started 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


Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Chakra Alignment, Crystal Therapy
We also have all natural spray tanning, facials & KT/Rock Tape taping, Rock Pods (myofascial release).