weight loss memphis

June 25, 2021

Men have stress no doubt and usually aren’t as good about allowing themselves good self care practices. All too many times the wrong solution is reached for like alcohol, smoking/vaping, fatty foods, destructive behaviors and lack of exercise.

No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.

Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week

May these few suggestions bust the stress and get you on the right path.

  1. Consider even just 20 minutes of exercise near daily with bouts of cardio, mobility and strength exercises. Too often men think if they can’t get 45 minutes or more of exercise then it’s just not worth it. Think about exercise and eating the right foods and portion sizes as change that adds up. You may not think you are doing much but think big picture as your accumulated efforts can add up and add extra motivation to keep doing the stress busters for self-care. Exercise releases the feel good chemicals called endorphins that can cause the body to relax which can also help with blood pressure.
  2. Good nutrition helps the body recover from stress. Eating the right foods gets easier after 3 days and better habits can take hold. Recognize your triggers to get off plan. Eat off smaller plates, reduce your portion sizes and minimize snacking. Try eating for your blood type (don’t know yours? donate blood. Consider Supplementation where you fall short. See below choices from Metagenics.
  3.  Be Present…Change What You Can and Accept What You Cannot! Find the good in life and praise it.

Accordingly, we suggest that men look into the following dietary supplements by Metagenics:

  • MetaRelax® features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
  • Tran-Q® is a classic herbal stress management formula designed to promote relaxation.*
  • Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
  • NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
  • Exhilarin® offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*
  • Adrenogen® pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*

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


June 5, 2021

I made a video a while back and thought I would use for this blog post along with some supplement suggestions for those of you that struggle with sleep. Not getting enough sleep is a chronic issue so many people have. We all need to be protecting our sleep like a guard dog protects a property. If you aren’t starting the day refreshed then a snowball effect can occur that can make us reach for caffeine, sugar, fattening food or alcohol which can further decay good sleep habits.

I decided to cave and take a supplement as I would just get up and pee 3-4 times per night which absolutely can make you feel less rested. I always am amazed and a bit jealous when I meet people that don’t get up at all during the night to urinate. Lucky!

I have multiple ways to check the quality of my sleep. The sleep number bed and my Garmin watch are great at stats. The stats don’t always line up, but I don’t get to fixated on them. I just make sure to be circling the bed near 8:30 if my goal is to rise at 4:40 am to start workouts at 5 for weight training days. Why so early? Excuses and obligations come faster when workouts are delayed in the day.

 

Here are a few supplements that clients like, that you may want to check out from Metagenics.
https://efitness.metagenics.com/metarelax https://efitness.metagenics.com/benesom
https://efitness.metagenics.com/myocalm

 

 

Protect Your Slumber!


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 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.

 


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.


March 20, 2021

Being in the Fitness industry for over 30 years I’ve seen many people struggle and become very frustrated with their ability to lose weight. Many barriers exist that we can either decide to take action against to discover success or just keep blaming genetics, laziness or a half-baked poke at nutrition and fitness without a set program.

My husband, Mark Tittle and I got married in 1999. Just to give you a little background, we met April 1997 and shortly after I saw him at the pool without a shirt. At the time was 5’11 and about 189 pounds. He had what I considered to be a belly with excess fat around the middle. Don’t think I’m being mean when I say that, as he knew he had one and had always struggled with it. He did what many people do when they are young and carefree without kids or pets. He went out with friends staying out late, drank alcohol 3-4 days each week. He did and has always worked out 4-6 days per week, two or three days with weight training and other days walking, mountain biking and an occasional fitness group class, swimming, tennis or yoga. Back then his diet was okay most weekdays Sunday-Wednesday but when Thursday rolled around it was time to unwind/de-stress with friends, food, beverage and lack of proper sleep. Over the years he did what many a married people do or just most Americans, gain weight and get frustrated his efforts weren’t paying off in loss. I asked him to write his testimony below so as to inform and inspire others that may be interested or considering Testosterone replacement therapy. He said that he would give me the information but in no means he is endorsing for everyone across the board and doesn’t want to answer questions on it. Those that know Mark may know he is a big picture guy and hates details. He in fact glazes over when someone is being too wordy. I should know because I love to give details so I see that face and body posture all the time making me speed up or summarize so as not to lose his attention (lol).

Mark Tittle’s Testosterone Replacement Therapy Success Story to Date:
(for ease of reading-no italics)

In April 2013 my total testosterone lab values were below ‘normal’ and I was concerned about possible
metabolic syndrome as well as other subpar health indicators i.e. Blood pressure, cholesterol. My
energy levels and libido were declining.

I read everything I could online to better understand the science and how typical protocols were
administered.

My first experience was not what I was expecting and after several months I stopped therapy. I felt
lousy, bloated, and grumpy and my face was red. I was gaining weight not trimming down.

Fast forward 5 years to March 2018 when I began TRT for the second time. Things were still less than
optimal, I was lethargic. My journal reads that I felt “old, tired and uninspired”

Once again I read everything I could find as it relates to different protocols, pitfalls etc. Its trial and error.
No one solution or protocol fits everyone. Getting blood draws monthly at first really helped me to fine
tune what my body needed and how it was responding.

FINALLY….It’s been about 3 years now and my protocol is pretty well set.

For visual proof he even wanted to provide you with before and after pictures. Shared with Mark’s willingness and permission.

  • I self-inject my testosterone
  •  every 3 days and do add a small amount of an aromatase inhibitor to keep my estrogen in check as needed.
  • I feel great and everything just seems to work better.
  • I continue to gain or maintain strength at the gym and my body fat percentage continues to drop.
  • After an initial weight gain of a
    bout 20 lbs up to 218, I had to make some corrections.
  • This morning I weighed 187, I’m around 15% body fat, my blood pressure is normal and my cholesterol and other markers stay in range.
    TRT, for me, works more synergistically or is a catalyst for better health rather than a panacea.

Examples:

  • I have more energy now to lift weights and do my daily cardio.
  • To ensure that I gain full benefits from my work-outs I eat clean, healthy foods on plan and on schedule.
  • To make sure that I have the mental and physical capacity to earn a living and stay fit I make sure that I get enough quality sleep.

It all works hand in hand!

Without a doubt, my quality of life was improved by supplementing with testosterone but it’s not a ‘plug
and play’ solution. I hope that this was helpful and provides some additional information with which to begin to take
action. Best wishes! Mark Tittle, age 54

Hopefully this was at least a glimpse into something you many research a bit more and find the best practitioner(s) to meet your need. I’m not a fan of those walk in Men’s Health clinic that just boost your testosterone up to max levels and don’t monitor other aspects.

When Mark spoke of clean eating above, I will vouch that he really does do this 98% of the time and ditched alcohol. Mark has not drank even a sip of alcohol for over 6 months and counting. I wish more people would give this up and swim against the stream of society that glamourizes drinking. Are you constantly trying to improve yourself either mentally, spiritually, financially, or physically? If not, why?

Be the BEST YOU that YOU CAN BE and show the world kindness and confidence! 

Energy Fitness has a 3 Squares Meal Plan that is modeled after Mark has found success and many other clients have seen the same success combined with a smart workout program I have led or written for them. If you aren’t a client and wish to purchase this meal plan click here: Energy Fitness 3 Squares Meal Plan for only $19.99 found on the meal plan purchasing page

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 6, 2021

I’ve been coaching individuals in the field of fitness for over 30 years. The more I learn and practice, the more I can pass on that knowledge to you and others so you can reach optimal health. If you are not already moving your spine in a lateral motion to work your core, you may wish to try this movement. Word of caution if you have a herniated disc be careful or check with your doctor, physical therapist or massage therapist. To work those muscles underneath what some call “side belly / spare tire” called external and internal obliques as well as your QL (aka: quadratus lumborum) then you need to bend your spine sideways or lateral flex your spine.

Grab a broom stick, golf club or mop type handle of sort and try the exercise below for 1-3 sets of 10-15 reps. If you are not frequently moving your body like this, then I would only suggest doing one set as the soreness in your intercostal muscles and the muscles that attach to your hip bone are getting crazy stretched also as well as your inner thigh and soreness the next day may be too much.

Be sure to exhale when you come back up. Listen to the instructions and watch the demo video below so as not to hurt yourself as it’s a very specific move.

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.

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 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).


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

 

 

 


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