virtual personal training tonya tittle greenville south carolina

April 30, 2021
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The majority of us are creatures of habits. Everything from brushing your teeth, wearing your favorite jacket, taking your shoes off in the same place, a place for your keys, buying the same snacks, fruit and food, doing the same exercises over and over again, thinking negative thoughts about yourself or others.

This blog post is just a few thoughts that I have to help you and others. As I wrote this blog it just starting flowing out of me. I met my future neighbors in person last week. We have only spoken on face book. She said “You’re going to be my inspiration to me!” I must say I enjoyed this comment as with all my training and zest for helping others find their groove in health and fitness I do hear this often. A dear friend years ago told me “you’re fiercely inspirational!”.

When looking through these items below just know that there are 6 stages of behavior change. Think about where you are and how you can get where you want to be.

Stop and ponder when is the last time you shook things up a bit?

Are all of your habits serving you well?

Are you mindlessly eating or not considering that your portion size is gonna keep those pounds on and further from your goal?

What about clothes shopping. Look in your closet. Do you make it easy for yourself to get dressed without wearing out your willpower for the day? Do you have too many clothes and pretty much the same repeat purchases that you don’t wear? I recently just reduced my 11 year old son’s wardrobe to make it easier for him to pair shirts and pants or shorts. He has ADHD and I swear that too many choices were wearing on his mood. He hated putting away all the clothes when clean so they ended up shoved in a drawer and wrinkled. We couldn’t let him leave the house like a big wrinkled mess. It’s been two weeks now and we are pleased with his wardrobe choices daily and with less frustration.

Let’s turn the attention to exercise now since personal training is my main gig. Do you just mindlessly go through the motions at the gym or home program? Do you do the same exercises more than 6 weeks in a row? Do you even have a program? Chances are much higher when you have a trainer, fitness coach, fitness buddy or you write it down in a journal and track your workouts. I’m not trying to add one more thing to you if you don’t currently track your workouts. What I am saying is that sometimes you have to shake it up a bit and go outside of your comfort level to made real and lasting changes.

Here are some examples of changes that might help you with forward progress:

Ditch the solid food breakfast (save calories and time washing dishes) ——Make a shake and hold the fruit

Working from home and haven’t planned your meals for the day? —–Make the night before and put in containers so you will eliminate the grazing and skip poor food choices.

Go to bed when you feel like it——Set a new bedtime to get 7-8 hours of sleep and stick to it

Go to your closet and get rid of the “fat” clothes —-This eliminates the reason to not stick to a healthy diet and exercise program consistently.

Print out a blank calendar and mark days for exercise and be specific (run, walk, kayak, swim, hike, golf, tennis, boxing, jump rope, cycle, canoe, pilates, yoga, weights). When completed put time next to it and give yourself a smiley face, check mark or star. What ever motivates you to keep going. It’s a great visual. Aim for being active 6 days a week and don’t afraid of doing more than one type of exercise per day. Just be sure and give yourself one full day of rest. Mediate and show yourself gratitude for your body and mind being able to complete your daily and weekly workouts.

Have you have found that when you are  stressed or bored that you tend to take part in habits that you really want to change. This is the first step in being mindful also known as awareness. Being aware of what triggers you can help you to plan distractions ahead of time to change them and make them stick. Did you know that research has shown that it takes smokers an average of 7 times of quitting smoking to make it stick? Often times when smokers quit they turn to food since it’s an oral fixation, hand to mouth habit.

Get to know that thinking mind of yours and give it a good talking to or better yet ignore it and create a new story that is positive and yields positive habits.

If you tend to binge eat on chips, don’t buy them.

Need to cut back on caffeine? —- Try green tea or try Dandy Blend tea

Do you online shop when you need a quick shop of dopamine?

Whatever it is that you do to distract yourself, just know that YOU and YOU alone have the power to make the change. Your trainer or accountability coach can’t follow you around all day every day. It’s all those little successes that add up to big and happy success. Celebrate all your little victories and take steps to always improve yourself and lift up others around you.

Join and online support group where you can share your successes and get ideas from others. It can be a form of giving back and giving back makes you feel good.

 

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

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

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

 


April 17, 2021
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Our personal training clients are always wanting to improve posture, especially runners and desk jockeys. I have done many a blog post showing different ways to stretch different parts of the body. Lately I have been intent on wanting to improve/reverse the forward rotation of my shoulders after years of running, lifting and desk work.

I decided I would try anchoring my arm whilst the rest of my body is in a twist position which aids in the stretch. I then added windshield wiper abs so I can get that dynamic stretch instead of just the holding static stretch (on lifting or core days). The first few times I did it I could feel just how tight it was and now I add a little hamstring stretch with it or force my shoulder blade (scapula) to the floor and focus on breathing. It’s so much easier now.

I do realize that sharing this stretch with you, that many of you may not be able to put both knees together while your legs are in a spinal twist. That’s a whole different issue such as possible tight glutes, spine and supporting muscles. For now you may gently hold the top knee if it doesn’t torque your spine to a point of pain. Let’s focus on the chest stretch that you may feel deep into your armpit and breathe into it.

In the pictures below, notice that I have my hand in different positions. This is important to note as you change your hand position your upper arm bone either internally or externally (medially or laterally) rotates. You will want to try both and do the one that is hardest for you to do or just do both. You will have to wiggle your lower body in place and pick just the right angle for your body to be the most effective. Try to do morning and night for optimal benefits. You really get out of something what you put into it. You can start with 60 seconds and work up to 2-3 minutes if you are serious about your posture and also reducing shoulder, neck or back pain.

One interesting benefit I noticed after doing it for a week is that when I performed my post run shoulder stand I could see my feet, especially as I lowered them straight to the floor. This means that my chest is opened up a little more. I was even able to try some knee tuck and back up again core stuff for several reps without losing my balance.

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

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

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


April 2, 2021

So often as a fitness professional it never fails, I tell people when asked what I do for a living and they start spilling out all their woes/pains and struggles to keep or get fit. Some are easy suggestions while others are more complex and out of my scope of practice.  Think of your feet as your base of support for balance and aid in your walking/gait pattern.

If you wear shoes that are either too high in the heel or the reverse, too low you may start having ankle, foot, knee, hip or back problems. Often you start compensating which can cause nagging pains and even affect your performance in a sport. Heck, even if you are a desk jockey or nursing a chronic injury you can really compound the effects by not properly taking care of your feet.

This is a great self care tool at the beginning and end of each day. Try for 30 seconds to one minute every day for 6 weeks and track results. Often we forget about the pains when they go away.

There is no sound in this video. You can either use a dowel, a foot reflexology roller, golf ball or as you see in the video a hard rubber ball (often found in Old Navy stores for a quarter I believe). When you come across a tender point try and hold it in that position until the pain dissipates. The more pressure you put on it the slower you need to go across the fascia. For those of you interested in reflexology, try to look up on a chart online where you felt pain or tenderness as it relates to parts of the body and body organs.

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

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

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


March 25, 2021
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Energy Fitness has been partnered with Metagenics for about 8 years to date and loving the results it brings to our clients, friends and myself. I have the ability to look on my backend dashboard to see the most popular and            re-ordered products. The numbers show Clear Change Metabolic Detox as being one of the top selling products. Other top selling products are UltraFlora Immune Booster (probiotics), Wellness Essentials (Daily Packets) & UltraFlora Spectrum (probiotics). Knowing this information I went to Metagenics website so I could get a little science for this blog post. I will share the link to their blog post below and I wanted to share at least a snip of the article to peak your interest and have you thinking about your own detox needs. I will tell you that I recently did a hair test from another vendor of mine. It was very revealing on the heavy metals area that made me want to do a detox again. Sometimes I get lazy as we all do and don’t detox enough (twice a year), although I have a very clean diet and sweat out toxins regularly.

Be sure to see  our clients favorite recipe included with the detox program.

Below is an exert from by Deanna Minich, PhD

Why Metabolic Detox Is Not Just a Fad

As you read through health magazines or blogs, you probably see all kinds of articles or ads promoting the next great miracle product: a detox or cleanse. The influx of products—many of which have no scientific evidence backing their promised efficacy—has led many to think that detox is just a scam or a fad. However, that is not the whole truth.

Although some of these products might be ineffectual, there are also many reputable items and programs out there that actually do work. It is these that will withstand the test of time and demonstrate that true metabolic detox is not merely a fad.

Not convinced? Read on and find out why you should give it a shot!

We live in a toxic world

The industrial, chemical, and technological revolutions greatly benefited us in many ways, but they have led to a highly toxic world. Environmental exposure to pollution, chemicals, and other toxins is linked to a variety of noncommunicable diseases,1 including cancer, asthma, neurodevelopment conditions, obesity, cardiovascular disease, diabetes, and neurodegenerative conditions like Alzheimer’s disease.2

Everyone is exposed to a number of toxins through their water, food, air, personal care products, and other elements in the environment. These include:

  • Heavy metals
  • Pesticides and herbicides
  • Pharmaceuticals
  • Plasticizers
  • Flame retardants
  • PCBs (polychlorinated biphenyls)
  • Solvents

The human body can mitigate these toxins, but there comes a time where there is just too much, tapping out the body’s own resources.

to read the rest of her article click HERE !

Another article that’s great is 3 Tips To Doing Detox Right.

Ready to consider Detox by Metagenics? 20% off your 1st order and FREE shipping on orders over $49

An elimination style diet with supplementation and then slow reintroduction to foods you are prone to eating can be an eye opener to how you feel once you start adding back in the foods that were in your regular diet. You may notice sluggish energy, gastric issues or a change in your bowel movements or even in your quality of sleep. Some clients use a Detox program as a catalyst to making more permanent and lasting changes in your nutritional choices that can get you to your goals faster.

Here’s a recipe that many have said they like on this program: They have several with kidney beans you may wish to try. When I hear or see kidney beans I think of my undergraduate college cafeteria. They stuck those darn beans in leftovers from the day before.

 

 

 

Greens & White Bean Soup (4-5 servings)
1 Tbsp. olive oil
2 medium garlic cloves, crushed
1 large onion, chopped
1 bay leaf
1 stalk celery, diced
1 medium carrot, diced
5 cups water or vegetable broth
2 cups cooked white beans
½ lb. fresh escarole or spinach, chopped
Salt and freshly ground black
pepper to taste
Nutmeg, freshly grated (optional)
In a 6-qt. pot, sauté the onions and garlic in olive oil over low heat. When onions are soft, add bay leaf, celery, carrot, salt, and pepper. Stir and sauté another 5 minutes. Add broth or water and cover. Simmer about 20 minutes. Add cooked beans and escarole or spinach. Cover and continue to simmer over very low heat another 15-20
minutes. Season to taste!

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

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

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


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)