virtual personal training memphis

December 31, 2020
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As a personal trainer, nutrition coach and cross training athlete I am always on the lookout for supplements to enhance my health, well-being, energy and keep stress at bay so I can continue to be energetic and exude the best of healthy choices made throughout the days, weeks and years. No time like the present to feel and look your best. Supplements are just that, supplement your diet in ways that eating pounds of spinach or basil just can’t and won’t happen as it would wreak havoc on the digestive system. I recently did a cilantro heavy metal detox and then decided to try Mary Ruth’s organics Holy Basil tincture.

Holy basil (Ocimum tenuiflorum or Ocimum sanctum)  is an aromatic shrub in the Lamiaceae basil plant family. It’s thought to have originated in north central India and now grows native throughout the Eastern world. Also known as tulsi, which means “the incomparable one” in Hindu, the holy basil plant is a perennial that has a light lemon scent and purple-pink flowers.

A methanolic extract† of Holy Basil leaf has been found to support the natural function of the stomach by helping to maintain proper acid and mucus levels. Holy basil is also a great way to “detox” the body. It may boost antioxidant production and detoxifying enzymes, so your body can cleanse itself of toxins and other unwanted agents. It also may help with stress and we all know what a tough year 2020 was, so why not boost your mood and detox at the same time.

“I love the sweetness and almost fruity taste it leaves in my mouth. I leave the bottle next to my bathroom sink so I will remember to take it in the morning, night and sometimes mid-day. So far, I feel like it has bumped up my energy just a bit and helps keep me more relaxed.” Mary Ruth’s Holy Basil Drops are by far tastier & better than my past quest to try edible lavender drops in water…yuck!!!

 

Help Your Mind, Body & Spirit 

With This Queen of HerbsA cornerstone in Ayurvedic medicine and used by natural healers for thousands of years, Holy Basil is an adaptogenic herb with antioxidant activity that supports cognitive function, digestion and more.

Organically Grown Herbs, Ethically Wild Harvested or Selectively Cultivated | N

on-GMO | Vegan | No Synthetic or Artificial Colors | No Preservatives | Alcohol Free Tincture | Dairy Free | Nut Free | Gluten & Wheat Free | Celiac Friendly | Soy Free | Corn Free | Nightshade Free | Sugar Free | Made in a GMP Facility

@maryruthorganics #maryruthpartner   •  here’s their website: https://www.maryruthorganics.com/

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 demo of your custom workout 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)

 

 

 


December 19, 2020
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To be complete Feb. 2021. As I sit and quickly take a break to write this post I look around the boutique studio that made a name in Memphis for almost 19 years. My family made the eight hour journey back to Memphis on Friday and plan to take 1 of 2 truckloads to storage in Greenville, South Carolina and Travelers Rest, South Carolina. The second is late Jan and maybe a third trip if necessary in Feb. We are leaving plenty of equipment for our remaining clients onsite training with Misty.

I just want Memphis and readers of our posts to know that Energy Fitness was possible and continues to be possible because of my awesome and supportive husband Mark Tittle and his entrepreneurial skills. He’s even supporting me learning a new occupation to enhance my knowledge and skill set with massage therapy school all through this Covid mess. My expected graduation date in Greenville, South Carolina is late Feb. 2021. Then study and take the licensing exam to be a Licensed Massage Therapist. This will make my job easier as a personal trainer because then I can manipulate soft tissue and help clients recover more from injuries or nagging pains.

We started Energy Fitness almost 19 years ago because Mark saw my talents and the way I help people achieve their goals while inspiring and training them myself or via my staff that were carefully hand picked and the right fit for our clients.  It wasn’t all peaches and cream in the early years of starting the business and having your husband tell you that your job “is just a hobby”, we’ve gotten past that as I began to pay myself / the household an acceptable amount as well as him hearing many clients sing my praises and having a business introduce us to so many people that we’ve met along the way that may be lifelong friends.

Usually I have these blog posts finished a few days or at least by lunch the day before it goes out to our list. Even in the craziest time of packing up the studio for round one of taking stuff to storage before finding the right location/space in our new town I found the time to speak with a client via phone and it’s just so heart warming to have someone tell you how much you have meant to them and training their family members also. Those that know me personally know that I don’t get emotional very often nor do I like to ask others for help. I have to say that a sadness crept in earlier in the week as I neared the arrival in Memphis and the start of a closing the Memphis chapter in my life. So many good things happened in my time in Memphis since 1997 like being the Director of the Downtown YMCA right out of Graduate School, meeting my husband, having two boys that can always call Memphis their hometown, and building so many meaningful relationships.

Thank YOU MEMPHIS

Oh and if you think that I can no longer help you be fit and healthy then think again. I’ve moved online to zoom 30 minute semi-private personal training. Also a popular service, I am available for many years to come is creating strength training and cardio or stretching programs with video instruction on how to do the programs. Just reach out!

Here’s a few pics from this weekend. Not pictured all all the boxes I have to get for the many things needed to run a business like office supplies, entertaining kitchenware, linens, towels for showers and the list goes on…..

Here’s before the packing began and the sign I hung as you might see in front windows. The large exterior sign will be taken down and packed in just a few days.

Love you much – Memphis! Tonya Tittle

 

 

 

 

 

 

 

 

 

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are 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)

 


December 12, 2020

As a personal trainer and nutrition coach at Energy Fitness I am often telling clients the benefits of different foods, spices and supplements for ones health. Anyone that knows me well knows that I like spicy foods and jalapenos are a must in my condiments door as well as a back up awaiting in the pantry.

Spicy foods are a staple for many individuals diets for enjoyment but also for health benefits. For those that don’t enjoy spicy foods you might want to reconsider as recent research has found eating spicy foods actually helps the body function better in a number of ways. From helping individuals get in shape to staving off disease, foods rich in hearty spices can help boost health and improve quality of life. That burning sensation in your mouth might be worth tolerating when it means benefiting from these health benefits.

Here are 5 reasons to go for the spicy:

  1. burn more calories
  2. may help prevent cancer
  3. natural pain relief
  4. heart healthy
  5. releases good hormones like endorphins and dopamine release (the feel good hormone)

I took the #Paquionechipchallenge (https://paqui.com/onechipchallenge/)

@paquichips @onechipchallenge

My husband decided on a whim to purchase the chip in a convenient store during his travels this year. This one chip cost $7.00 and he brought it home all proud that he got something he knew I was bold enough to try. I had to think on it for a while and make sure my stomach was in the right balance to have it. It took me about 3 weeks to finally be in the right mindset and body balance to take the challenge.

The company is so Paqui is so sure that one will be your limit that they’ve packaged the Carolina Reaper Madness chip singly in foil packets, with one chip inside each coffin-shaped box. (If that doesn’t tell you something about how you’ll feel after eating it, nothing will.)

Inside this coffin shaped box is this chip containing the”world’s hottest chip,” which you can find in stores in one-chip packages.. The tortilla chip, which is pitch black features heat from the Carolina Reaper pepper gets an update this year with the addition of scorpion peppers and Sichuan peppercorns (which adds a numbing sensation in your mouth).

The chip’s power comes from the pepper used to flavor it: The Carolina Reaper took the helm as the world’s hottest pepper in 2013, replacing the Trinidad Moruga Scorpion. The Reaper hits an average of 1,569,300 heat units on the Scoville Scale (though it can be as hot as 2.2 million units). That means that the average Carolina Reaper is more than 190 times hotter than the hottest jalepeño, which clocks in at between 2,500 and 8,000 units on the scale. In other words, it’s hot. Insanely, agonizingly hot.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here’s a video of me eating the chip and my reactions: what’s up with my ears burning?

Here’s a video that made me feel better and laugh about not making it to 5 min as this guy, Akbar Gbajabiamila host of NBC America Nija Warrior. His reaction is intense and comical at the same time. In fact, I believe I lasted longer than he did before drinking or eating something.

My advice is to incorporate more spicy foods into your diet but by all means Don’t try the one chip challenge. If you do, have on hand bread, some kind of milk and some nut butter. Oh and oddly my 10 year old offered me a pickle and to my surprise it helped cut the burn. BTW…I paid for this several days post with IBS and was telling my oldest that I told him this would happen which is why I waited so long to do the challenge. This must have lowered my immune system as I very quickly afterwards got an intense sinus infection with chills and fever. Got covid negative tested thank goodness.

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are 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).

 


December 6, 2020

We wanted to bring to your attention if you are to the point where you are having unexplained headaches, fatigue, not sleeping well and maybe a host of other issues then maybe you should look to how your nutrition is serving and nourishing your body.

One of my clients is suffering from this now and has turned to Metagenics and tips from me regarding nutrition along with her already good diet and an iron supplement prescribed by her physician. If we all can take a look at our stress levels and what chronic repressed stress can do to the adrenals and the digestive system as a way of fighting back then we can understand and help fix the issue.

Many of us seem to just press on and on and on denying our body the ability to heal itself until it screams at us forcing us to fix it with the right supplements, nutrients, massage, acupuncture, meditation, yoga, exercise or other extreme self care opportunities. This is why having good self care habits in place already can make it easier to shift into extreme self care when needed.

Remember your gut is your second brain and when you are overstressed or out of balance digestion and absorption can be comprised. Bloating, headaches and malnutrition can occur leaving you feeling out of balanced and maybe with outer issues not mentioned. Metagenics supplement Ultra GI Replenish is a product with great reviews to help with digestive issues even if you don’t think you have them.

UltraGI Replenish® is a medical food formulated to provide specialized macro-and micronutrient support for patients challenged by compromised gut function with digestive disorders including malabsorption. It is designed to complement an eating plan that excludes common food allergens and supports healthy gut function.

It’s a dairy free formula and remember keep in mind that it takes time and patience to heal the body that may have been stressed for a long time even if the source of stress has passed.

To check out ingredients or purchase click here: https://efitness.metagenics.com/ultragi-replenish

 

 

 

 

 

 

 

 

 

 

Here’s one of the high stars reviews..

Life Changer   AMH from Houston, TX, USA 

This shake drastically changed my life. .. I had a whole host of health issues. This shake helped me get my GI tract back to healthy and my symptoms were alleviated. I can not recommend this product more.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com, 552 S. Main, Downtown-Memphis, TN 38103

We are 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).


November 27, 2020

Over and over again at Energy Fitness we have prospective clients as well as active clients tell us they need accountability for fitness and nutrition. Think about it, only fifteen percent of the population are regular exercisers which is defined at exercising three times per week minimum of 30 minutes. American College of Sports Medicine guidelines states that  healthy adults aged 18-65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week. Be honest, how often do you regularly do these guidelines?

Did you know that having a workout buddy or hiring a trainer you are 7 x more likely to stay on track and make it happen? Here are a few reasons that adding that accountability can be useful:

  • fun
  • safer
  • variety
  • a break from life
  • someone to celebrate with
  • friendly competition

Here’s a look inside a fitness minded family
in hopes of inspiring you!

For this post I’m mixing in all the reasons to either exercise with a buddy or hire a trainer. Thanksgiving this year 2020 (The year of Zoomsgiving!) our family had a family dinner consisting of two adults and two boys grades 9th and 5th. The 9th grader, Laken said the day before “I think we need to go to a bike park Friday because I’m gonna have thousands of calories on Thanksgiving and need to work it off!

Well about two hours after lunch the adults insisted on a casual bike ride.on the Swamp Rabbit Trail. I suggested the family see a fitness park I discovered a few weeks ago. Turns out we got competitive as usual as well a making it fun and thought we would show you and maybe inspire you as well. We all celebrated the fun feats of strength and endurance we could do at a local fitness park called Chris and Kelly’s Hope Fitness Park  in Travelers Rest, SC. If you live in Memphis I have seen one of these parks over near Leftwich tennis center and right next to The Links at Audubon golf course, it’s called Fitness Zone (pic below). These types of parks are great as they have different stations in which you can use your own body weight as resistance.

I tried the lat pull down machine then started showing off and did it one handed.Fyi.. I already ran and lifted that morning and now back at it again as I had more desserts than needed!

Laken, our 6 ft 135 lb 9th grader got on the Chest Press before me and said it didn’t work. Well Mama had to get on and show him how it’s done and that it was indeed working. I was pleased to do it considering I don’t typically bench press or leverage my own body weight of 124. As you can see it was hard and I squeezed out 2 reps. Mark, my husband got on it and was killing it, likely this will be his new favorite extra weight day activity on a weekend bike ride to challenge himself.

Then we moved onto the monkey bars and more feats. We had a family competition all starting at the same time who had the best grip strength holding their bodyweight whilst hanging. Laken thought for sure he would be the winner but alas I outlasted then and finally stopped at just over 90 seconds. I had cycling gloves on in which Laken said, no fair she’s got gloves on. A rematch likely to occur! I will still beat him as he doesn’t know in college I outlasted everyone in my class including the men in a flexed arm hang competition. The kids think their parents are old and they will win at all fitness feats so I decided to show off a little flexibility as well.

After the park we passed by a small asphalt track in which the competition still continued. Oliver has been bragging for weeks that he can beat me in a foot race. Well, he is right both kids beat me in the sprint. Then I challenged him to a lap and he said you have more endurance you will beat me. Laken won fastest .13 of a mile while I was second at a 6:47 pace and Oliver was in the dust.

 

 

 

 

 

Then it was time to cycle home with nature and feelings of accomplishment and joy for great family time and gratitude for good health! We have a new puppy so upon return it was her turn to get some exercise and go for a short walk. She simply refuses to walk and just lays down in protest. What!!!! Doesn’t she know she’s part of a fitness family. We gotta work on this as it’s simply not acceptable. So when I mention Canine for accountability in the title of this blog post you may wish to make sure the dog you get if your goal is to be more active will be a breed that helps you stay accountable and likes to go on walks or runs!

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242 or email us at energymemphis@gmail.com
552 S. Main, Downtown-Memphis, TN 38103

We are 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) with me! 

 

 

 

 

 

 

 

 

 


November 21, 2020

It has twice been brought to my attention as of late about clients having symptoms of altitude sickness. I must admit the symptoms can be very bothersome and range from mild to severe. I felt compelled to bring to your attention some herbal remedies that may be helpful next time you take a trip 1000 feet above sea level or more.

The primary cause of altitude sickness is the decrease in air oxygen levels. At 8000 feet, oxygen levels are about half those at sea level. If one ascends slowly the body has a chance to acclimatize by making physiological adjustments and symptoms can be prevented. If one ascends too quickly, fluid moves from the blood stream into the tissues, the blood thickens due to fluid loss, and slows elimination of toxins and wastes from the body. The resultant dehydration inhibits the normal distribution of nutrients and oxygen to the cells and transport of wastes from the tissues, causing thirst along with other symptoms, including breathlessness, sleep disturbances, increased heart rate, nausea, vomiting, headache, oedema and fatigue. Symptoms can present within 12 to 48 hours of arrival at high altitude and are intensified by alcohol and vigorous exercise. If symptoms persist for more than 2-3 days, it is best to return to lower altitude. If you are moving or going on vacation and are an avid exerciser then you simply must be patient as it takes 4 weeks for you and your blood to acclimate to the higher altitude. I recently moved from about 224 ft sea level in Memphis to almost 1100 ft above sea level and it absolutely took four weeks. My runs and bike rides were just so slow and with exercise induced asthma I felt it probably more than the average person.

A list of the mild altitude sickness symptoms are as follows:

  • headache • nausea • dizziness • throwing up • feeling tired • shortness of breath • faster heart rate
  • not feeling well overall • trouble sleeping • loss of appetite

Here are a few vitamins/supplements you might already have around the house and can gear up for that trip.

Free-radical-mediated damage to the blood-brain barrier may be implicated in the development of acute mountain sickness, and so taking antioxidant supplements such as vitamins A, C and E, alpha-lipoic acid or selenium could be very helpful.  B-vitamins work as catalysts for many biochemical reactions, including the utilization of oxygen by the cells.  Vitamin C acts as a major antioxidant, protecting nutrients like the B-vitamins, and helping the body deal with stress. Daily doses of 1000 mg vitamin C, 400 iu vitamin E and 600 mg alpha Lipoic Acid are recommended.

I like to look at other how other countries and cultures take care of the body via herbs, manual therapy (massage, reflexology or accupressure), sound healing, etc. We can learn a lot from cultures that are deep rooted in healing passed down from generation to generation. There are several herbs which could be very helpful to help prevent or treat altitude sickness, particularly those which are classed as adaptogens and cardiotonics.

CAUTION: Of course if you are on any prescription medications or have health related issues PLEASE check with your doctor to see if any of these suggestions are contraindicated for you!

  • Ginkgo biloba has a remarkable ability to increase blood flow throughout the body, in particular to the brain, enabling it to cope better with decreased atmospheric oxygen levels.
  • Reishi mushroom (Ganoderma lucidum) is used in the high altitudes in Asia to prevent altitude sickness. The ‘mushroom of immortality’, Reishi has been used for centuries as a longevity tonic to increase energy and increase resilience to physical, mental and environmental stressors.
  • Rhodiola is native to the Himalayas and found growing in at high elevations in Asia, Europe and North America. The root, stem, leaves, flowers, and seeds all have adaptogenic and antioxidant properties and have long been considered a panacea. Rhodiola enhances physical and mental energy and performance, improving mental acuity, memory and concentration and increases blood supply to brain and muscles.

Spices or Foods that may help:

Eugenol, a component of the volatile oils in cloves, allspice, basil, cinnamon, bay, wild carrot seeds and marjoram decreases blood viscosity, and aid the retention of fluids in the blood. Horsebalm, (Monarda spp), and various related species including thyme, mints, wild bergamot, winter savory,  contain blood thinning compounds including thymol, menthol or menthone. Foods such as garlic, ginger, tomatoes, dill, parsley, chillis, celery, onions and fennel also possess blood thinning compounds.

A solution many people use in South America for altitude sickness is coca leaves which are available in pharmacies in tea bags!

Drink plenty of water a very common theme of how to prevent altitude sickness. You may even wish to combine with the nunn or other electrolyte tablets or powder I have suggested before in blog posts for proper hydration.

Reflexology & Acupressure Points that may be helpful!

This acupressure point is actually a two-for-one point. That’s because Pericardium 6 or Nei Guan by its Chinese name, is used to treat nausea and vomiting, and it is also be used treat anxiety. So if you’re feeling slightly nauseous AND anxious, then you may find this point helpful. I had to take my wrist watch off for this pic as it’s pretty much right under the band. Pericardium 6 is located on your forearm, three finger-widths below the wrist crease. Hold your thumb on the location and press for up to 60 seconds at least once per hour as needed. So where ever you go next time high in the sky or mountains try a few of these blog post suggestions to keep that sickness at bay.

CLICK HERE IF YOU WANT A FREE VIRTUAL OR ONSITE FITNESS CONSULT (VALUE $87) OR IF YOU ARE READY TO MEET ONSITE FOR OUR PERSONAL TRAINING OR MASSAGE THERAPY SESSION….

GIVE US A TEXT OR CALL AT 901-466-6242
or email us at energymemphis@gmail.com  552 S. Main, Downtown-Memphis, TN 38103

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 (Massage Therapy).

 


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

 


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