weight loss memphis

March 28, 2020

As we are well into several weeks of the Covid19 crisis there’s no longer just a run on toilet paper. Several Energy Fitness clients are having trouble finding dumbbells, bands and other such equipment such as stability balls. I took a look at one of my favorite sites to purchase fitness equipment for our studio and saw for myself that several items are back ordered or state that there is a delay in shipping due to increased demand as of late.

This blog post is to get you to think differently about what you can substitute or use as temporary make shift fitness equipment. Some of us (like me) make if a priority to have fitness equip available at all times (call me a fitness equip hoarder-but come on…it’s my chosen career). Others rely on a big box gym or their condo or apartment gym while many just go for a walk or run. Where are you right now in terms of fitness equipment available to your during this Covid19 quarantine?

How will you keep unwanted pounds off and stay fit and tone as well as mentally work off steam? Without cable machines, dumbbells, cardio machines like EFX or bike if you don’t happen to have an actual bike, golf courses, country clubs with tennis, onsite yoga and fitness classes at the YMCA or Kroc, pools for swimming (I’m really close to finding a body of water and put a wet suit on soon as I am missing my bi-weekly swims) what are you to do?

With so many options being cut off so fast it is leaving many people scrambling how to maintain normalcy.

Here are some simple suggestions and exercises that you may not have previously thought of. When in need, do and find what is necessary.

Ottoman, chair, couch or stair, suitcase or bag loaded with canned goods, park bench or stump

Pictured above: side step ups (you can also face the step or stair), top right: plies/sumo squats
bottom left: chair lunges (to work more backside/butt step out with front leg more- to work more quad/front of leg step back closer to trail leg), bottom right: dips can be don on chair, couch or step with straight or bent knees (stack some heavy books or a backpack or purse filled with rocks or other heavy items)

Top left: seated side raises for great shoulders top right: shoulder push ups (keep your chin tucked-this is the advanced level with 1 leg up so you may wish to try both legs on floor) Bottom left: tricep kickbacks

HOW MANY REPS SHOULD I DO?  either go for 15-20 reps for muscular endurance and move on to next exercise or try doing it more HIT style and with a timer. Example: 20 seconds of one exercise straight to another 20 seconds each of 2 other exercises and rotate those 3 exercises for 3-5 rounds then do jump rope, mountain climbers or jumping jacks for 100 reps.

Our clients are consulting with us more than ever at this time. We are also taking on new clients via virtual consultations and fitness assessments.

Many businesses are shifting gears at this time and our goal of helping you be fit and healthy hasn’t changed. Energy Fitness biggest source of business is our personal training sessions. Fitness is what we do so regardless of if that is in person or online we know what you need to do now and going forward. My 90 year old client is starting his first virtual session next week.

What we are discovering is that people that normally just go to the gym are at a loss of how to still make it happen and be accountable for their workout programs.

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

Tonya Tittle, M.S., Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

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

Here’s what Energy Fitness is offering online NOW…and maybe as a continued service in the future since it’s been such a helpful service and a hit for individuals seeking professional fitness advice.
+Virtual Consultation for those wanting either a written program, virtual training or nutrition coaching-FREE (value $87)
+Virtual Functional Movement Analysis / Assessment (onsite value $100, online $40)
+Nutrition coaching with nutrient and meal timing considerations and meal plans
+Supplement suggestions
+Equipment purchase suggestions
+Personal training program design by Exercise Scientist (Tonya) and additional certified personal trainers on staff (must include assessment-how else can we determine what your body needs if we don’t test your quality of movement) Program design for 2 workouts is $40-$60 depending on if you need links to video demos. You may consider additionally purchasing 2 virtual sessions to have trainer demonstrate and watch your form). Example package: assessment, 2 workouts for you to do on your own and 2 virtual sessions.
+Virtual Personal Training 30-35 minutes 1-3 clients per session
+Small virtual packages of 4 to 5 sessions (1 assessment and 4 sessions)

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

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

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

 


March 20, 2020

What can you do right now to boost your immune system and increase your chances of getting or staying sick longer? There are lots of things instead of just staying locked up in the house and hoping for the best. How are you going to give your body the best and right fuel if you don’t know exactly what that means.

In this post I want to give you information you can use now in the form of the right foods or get in the mail from supplements so you can boost that immune system.

I was thinking about all this COVID19 isolation this week and how each person will handle the stress it ensues. We already know that we have habits and they are hard to break. If your habits are forced to change from a situation outside of your control how will you respond?

If you ate out several times a week or picked up fast food often then you will save money and now be forced to change your habits.

Will you start eating healthier and go into better self-care in order to boost your immune system?
Will you be in emotional stress eating mode?
Will you feel socially isolated and begin eating way too much or drinking more than usual and gain unwanted pounds?
Will you eat less and ration your food supplies? and possibly lose some weight?
Will you exercise more now that you may be working from home and have more free time?

We all handle external stress differently and this is a time to re-evaluate how you fuel your body and how you can be mentally present with the right nutrients, sleep habits and get some exercise even if via video or state park or nature time away from crowds

IMMUNE BOOSTING FOODS

Vitamin C: protects the immune system and helps to fight off infections. Vitamin C is most bio-available when consumed from whole foods

  • citrus fruits
  • yellow, red or green bell peppers
  • kiwi
  • papaya
  • cantaloupe
  • cauliflower
  • kale
  • broccoli
  • sweet potato
  • tomatoes
  • strawberries

Zinc: metabolizes nutrients, maintains your immune system and grows and repairs body tissues

  • Red Meat • Shellfish (Oysters, Crab, Shrimp, Mussels)
  • Legumes (lentils are gold standard for vegetarians) Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bio-availability
  • Seeds (hemp, squash, pumpkin and sesame seeds) Try adding them to salads, soups, yogurts or other foods.
  • Nuts (pine nuts, peanuts, cashews and almonds) Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.
  • Dairy (milk and cheese)
  • Eggs
  • Whole grains like wheat, quinoa, rice and oats contain some zinc. However, like legumes, grains contain phytates, which bind to zinc and reduce its absorption.
  • Some veggies (In general, fruits and vegetables are poor sources of zinc) Potatoes, green beans and kale but very low in zinc.
  • Dark chocolate

Immune boosting supplements

Supplements are being promoted like crazy by marketers hoping to make a quick buck from panicked consumers. When people are afraid, they they can easily be convinced that supplements prevent or treat disease.

Supplements are suppose to be what the name implies supplement your diet lacking in whole food based nutrition.

If you know you eat terrible and only have certain foods that you will or want to eat or that are even available to you then you may wish to consider a source supplement. Remember that the fat soluble vitamins need to be consumed with a little fat to make them absorb and be utilized by your body (like vitamin D).

All that being said, here are some supplements may have benefits. I personally have been taking zinc, vitamin d, and methyl folate, amino acids and fish oil for a while as well as fennugreek and milk thistle along with some greens powders and vegan protein shakes. I just added R-Lipoic Acid (as ordered by my doctor-may post why later).

  • Vitamin C (here’s one option from Metagenics- Ultra Potent-C 500) Powders and chews also available.
  • Zinc (Metagenics -Zinc A.G.) Liquid form also available
  • Vitamin D (Metagenics- D3 10k) Vitamin D supplements can reduce the risk of a respiratory infection from flu-like viruses in people who start out deficient. There is no study pertaining to coronavirus, but if you are low on vitamin D levels despite eating foods with vitamin D then you may wish to take or just go get some sunshine.
  • Elderberry extract – not sure where to get this as I don’t have a good source to refer you to.
  • Garlic (Metagenics-Super Garlic 600) if you can’t eat it raw. I have been eating raw cloves…whoooo spicy!

Hydrate with water

Drinking water throughout the day may help boost your immunity. Staying hydrated helps the body eliminate toxins naturally through urination. It helps the cells take in nutrients and remove waste. Proper hydration also makes you 15% smarter.

Avoid alcohol and smoking

Consumption of alcohol reduces the bio-availability of certain nutrients. Alcohol disrupts immune pathways thus impairing the body’s ability to defend against infection.Excessive alcohol consumption leads to adverse immune-related health effects such as increased susceptibility to pneumonia and acute respiratory stress syndromes (ARDS).

Smoking slowly kills your lungs. Need we add more?

Usually this is where we tell you what we offer and see if you want to come in for FREE consult, schedule a massage or Nutrition Coaching Services onsite. But, times are different and we’re on lock down with the COVID19 and doing all our training online video and kicking some butts in peoples own spaces. They have been surprised how much we can get their heart rates up, muscles burning and are so appreciative for our help in designing a custom workout program during quarantines.

Tonya Tittle, M.S., Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

CLICK HERE IF YOU WANT A NUTRITION CONSULT VIA VIRTUAL OR FOR A FREE FITNESS CONSULT FOR OUR PERSONAL TRAINING or GIVE US A CALL AT
901-466-6242…you can at least be in the know and ready to meet with us when things get back to the new normal post COVID19.

The services below as well as onsite personal training and nutrition coaching to resume when the lock down on social distancing has lifted!

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

 

 

 


February 28, 2020
clear-change-vanilla.png

So it’s been a bit since I have done the Metagenics 10 day detox but I must tell you that it’s the best one I recommend to our clients. Are you ready to the warmer weather yet and your body reveal? This may help you kick some habits and get on the healthy nutrition train.

Some clients have said to me in the past.. you eat so healthy why do you need to detoxify? I’m proud to say I have been 1 year without eating doughnuts (white cream filled were my favorite). When I got lazy and careless with my diet thinking my body could process any food I chunked at it is when it was time for a great detox plan. Afterwards I had no more foggy brain, had more energy, slept better and felt like my belly was flatter as well as my digestive system.

I’ve tried the Master Cleanse (lemon, maple syrup, water and cayenne pepper) and made it 5 days. When I added up the total calories of the maple syrup it totals about 1200 calories if you drink close to 96 ounces of the “lemonade”. Lot’s of time eliminating fluid in the bathroom at least the first 3 days. Overall not a sound diet plan.

I’ve tried juicing detox diets in which it seems to lack fiber and too much sugar. Skin looks great afterwards though!

The best and only one I will go back to time and again and recommend to anyone is the Clear Change 10 Day Metagenics Detox Program. Why? It’s clear and concise and the scientific basis of why it works makes sense and is yes it’s based on science.The adding certain foods back in your diet time period helps you to realize what foods you may be sensitive to and then you can decide if to kick those foods out of your meal plan for good. The 3 different phases of the detox program make sense as well. Remember it takes 3 days for your gut cells to turnover.

Here’s some helpful info from the Metagenics Website….

What Is Metabolic Detoxification?

Each year, more than 4 billion pounds of chemical compounds are released into the environment. Although the body is designed to naturally process and excrete these elements, an abundance of environmental agents combined with poor diet and nutrition can lead to an overburdened system. Metabolic detoxification helps by providing advanced, targeted nutrition to support the elimination of unwanted chemicals from your system.*

In layman terms this means your body doesn’t know how to process all the stuff you put in your body and your fat cells can be more receptive for fat loss after a detoxification program. Here’s a great link to inform you: https://blog.metagenics.com/post/2017/06/14/what-is-detox/

I love this video as it saves me from having to explain the program. Thanks Metagenics for having this short video!

Energy Fitness is authorized to be a healthcare provider for Metagenics products because we have a practitioner as our partner.

The kit is available via the link below in Chai, Vanilla and Strawberry. I like vanilla the best! Normally it retails for $119.50 at the time of this post. If you received this post notification in an email blast there is a special code for 10% off and new first time customers I believe get an additional 20% off. Don’t hold me to it as technology can be tricky. Check your inbox if you are on our newsletter subscribers list for that limited time code.

https://efitness.metagenics.com/clear-change-10-day-program-with-ultraclear-renew

HAPPY & HEALTHY EATING TO YOU!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 

 

 


February 21, 2020

Our packages at Energy Fitness include meal plans so the clients can have the best chance at nutritional freedom and education about meals that are healthy along with teaching meal timing. We have over 25 meal plans and choose a few for each client based on their habits, goals and food choices. We do realize that there are different levels of commitment for eating healthy and sometimes convenience becomes a factor. So many times in our society the quick foods become the whole meal plan instead of just a rare occasion. Ask yourself why you eat healthy or wish for the desire to want to eat healthy. Healthy skin, better sleep, less brain fog, shed pounds, have more energy and better overall feeling of well being should top your list. If those aren’t your motivation then maybe you can start with having those as mantras when you get off the plan or don’t even have a plan.

This post is just to give you a few options and get your brain working to find other alternatives to junk food or super high calorie fast food. I mean you really aren’t any busier than anyone else and we have lots of executive, successful clients and busy working moms that find the time for eat healthy.

When travelling with the family out of town when pressed for time we pop in a grocery stores and just grab something healthy like tuna pack, salad, and some chopped veggies or gluten free crackers. Sometimes there’s a salad bar or If they have sushi I might grab that if no added sugars. I am an ingredient detective and you should be too. You should be able to pronounce the foods and chemicals that you put in your mouth and body.

There are different levels of fast food. There’s the drive through option, Then there are options like food Bars or walk up service type of service menus as well as grocery store pop ins.

Arby’s: Roast Turkey Farmhouse Salad, Total Calories: 240, Total Fat: 13 grams

Chick-Fil-A: Grilled Chicken Cool Wrap,Total Calories: 350, Total Fat: 13 grams

Chipotle: Burrito Bowl,Total Calories: 330,Total Fat: 8 grams

Dunkin’ Donuts: Wake-Up Wrap,Total Calories: 190, Total Fat: 11 grams

Hardee’s: Low Carb Charbroiled BBQ Chicken Sandwich,Total Calories: 190, Total Fat: 4 grams
Moe’s Southwest Grill: Burrito Bowl, Total Calories: 357, Total Fat: 17 grams

Wendy’s: Apple Pecan Chicken Salad, Total Calories: 340, Total Fat: 17 grams

So that’s 7 fast food now I’ll share my fast food ideas:

bumble and bumble tuna and crackers or chicken and crackers (great for kids) pair with side salad or cherry tomatoes and spinach leaves or sweet baby peppers.

salad to go kits from grocery store (i forego the dressing and eat it bare unless there are lemon wedges handy).

pack my own to go lunch and snacks of salad, veggies and a protein like veggie patty, boiled egg(s), tuna salad

Snacks like aloha bars, vega bars, rice cake and nut butter individual packets (they come in almond, watermelon seed, cashews, sunflower and peanuts in which I never eat peanuts due to mold and cancer) are great to keep handy. I buy cliff, power crunch and zbar’s for the kids. Protein shakes are a great go to meal or snack when no other options.

HAPPY & HEALTHY EATING TO YOU!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR SERVICES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 

 


February 16, 2020

Wow the trainers at Energy Fitness personal training studio downtown Memphis love clients that immerse themselves in the changes we customize and recommend to them and sing our praises. Notice also how much self love Laura has and how proud you can tell she is for all her efforts. We love this! We should all show and speak more positively about ourselves so we can let those positive vibes get us through the stressful or trying times.

We have been holding on to this video for about 7 months and now feel like it’s the time to put some coal under a few of you on the fence about your own self care. We encourage good self care habits in the form of eating right, sleeping, exercising, supplements, mindfulness, stretching, massage, healthy social support and hydration. When you have good self-care habits it’s only a short hop to extreme self care habits that may be necessary for upcoming beach vacations, reunions, weddings, or active vacations like hiking up mountains.

Keep this in mind when watching Laura Brown’s 2 min. video. During the time that she trained with us to get these results this defined her life: single parent of 2 grade school children, going to school on side for accounting, working a full-time job. Let this mock those of you who think you don’t have the time or resources.

When we had a consult with Laura we needed to listen to what her pains were and how we could start making easy changes first and as she felt better she could start adding other changes we thought would benefit her.

Personal trainers don’t bark orders! We change lives one person at at time. Who’s Next?

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN 

OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., Owner/Dir. of Training, Energy Fitness (established 2002)
ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), Rock Tape Blades & Blades Advanced
FMT Basic, Metagenics FLT

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 


January 11, 2020

As a personal trainer and avid athlete across many sports I really enjoy the benefits of strong and tone arms. Many times at Energy Fitness personal training studio Downtown Memphis we get phone calls of clients stating they want to work on their arm strength and have toned arms. I have included in this post 3 bicep exercises. One exercise with a cable that is available in most gyms or fitness facilities, one with a resistance band and lastly one with a dumbbell.

This one is great as facing away from the stack you are less likely to cheat or round the shoulder forward. Try 2 sets of 8 heavy and do negative or try 2 sets of 10-12 reps at count of 4 (2 seconds up and 2-4 seconds on the down motion). Keep the shoulder blades back in their pockets and assume good posture and breathing throughout the whole exercise.

1 Arm Bicep curl – pictured with a resistance loop. Can also be performed with a band with two handles stepped on with both feet so you can do a double bicep curl. With bands typically you will want to do more reps. Try 2 sets of 20 reps resting 1 minute in between sets.

 

The first two bicep curls are in the supinated position (where your forearm is rotated in the palm up position). This works on the short head of the bicep which is the muscle that pops. You also need to work on the second head of the biceps (hence bi in the word bicep) so you can have muscular balance and all around definition. Be sure to not rotate the shoulder forward. One tip is to keep your elbow in the meaty part of the leg, specifically the vastus medialis and press your leg in towards your elbow as you curl the weight to the top position. Be sure to breathe and go at an even pace. If you are going heavier then use the other arm to slightly help get the weight in the up position and let go and use the muscle in the down position. Notice the position of my hand-this is called a DB hammer curl. Try 2 sets of 10-12 or go heavy and assist with the other arm for 2 sets of 8 reps.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 

 

 


December 13, 2019

One of the hardest areas of life for our clients to change is their eating habits or the little dirty word diet. We’ve been transforming bodies since 2002 at Energy Fitness in Downtown Memphis with our personal training and nutrition coaching. When we first started including nutrition coaching as part of our Energize Method of success we saw how confused individuals were. Lots of confusion still lurks about and every where from print media, social media, television and other people that tried one method on themselves worked so well on them that they believe it’s the method for everyone.

Do you know what Sumo wrestlers do to gain weight? They typically eat only twice a day, but they eat very large portions of high-glycemic foods (like potatoes) and then go to sleep right after eating. Many people have unknowingly been on a diet similar to the Sumo wrestler diet—skipping meals and eating a large meal of high-glycemic foods too late at night. Nowonder they have such a hard time losing weight!

We all have unique dna and bodies with some general similarities. The biggest thing we all have in common is a brain. Simply knowing that what we put in our brain on a daily basis is based upon habits and knowledge may be just what you need to make changes. The more sugar we have the more our brain changes and makes us want more sugar and then here comes the brain fog keeping you from making healthy food decisions.

One of my favorite teachers in undergrad school was the toughest as she had high expectations and took no excuses which is similar to my personality. Dr. Mary Jane Gilbert taught my nutrition class and gave the class an assignment to write down what we ate for 1 whole week. I’m not talking just jot down a few things you stick in your mouth on paper and turn it is as that’s not excellence.

She made us write down the following:

  • time of food or beverage consumption
  • serving size/portion/amount
  • grams of fat for each item
  • grams of carbs for each item
  • grams of protein for each item
  • end of day caloric intake
  • end of day totals for each of the macro nutrients (protein, fat, carbs)

During class she taught us how to use our numbers above to calculate our nutritional needs based on our activity level and see how much percentage of our diet was made up of from each macro nutrient. This is a great visual as you can see if you are consuming 60% fat when maybe your genetics show you do better on a higher carb diet like me.

KEY POINT: What do you crave? For success eat the opposite! 

I crave fat like nut butters, coconut oil, avocado and since getting my 23 and me report I realized that me and so many of our clients need to realize that our bodies often work against us as your body tries it’s best to maintain homeostasis. 

I digress….Let me tell you I despised the food journal project, but I am a rule follower and wrote down every blasted thing I stuck in my mouth. This meant that the processed cheese and peanut butter crackers I had as a convenient snack made the paper.

Dr. Gilbert knew I was one of the University’s cross country and track athletes and she, being an award winning basketball player and coach herself she was a bit appalled by my food log. She knew I was running twice a day and totaling 40-60 miles per week plus lifting weights. She knew I needed so many more calories and better nutritional choices.  I could have given her all kinds of reasons why I didn’t have time or the means necessary to make this happen. After all, I lived in a dorm room with only a mere dorm fridge, no stove or cook top and was at the mercy of the meal plan from cafeteria and no family in town to cook meals. As I think of it now I could have even more excuses, I was poor and this was also before all the convenient protein bars and better protein shake options.

All of this to say I understand how painstaking it can be to write down your meal plan in order to lose weight, gain weight or eat for performance or recovery. Changes don’t happen overnight but you need to see on paper what a good plan can do positively for your body and health.

Why not reverse engineer your

daily or weekly meals for success?

 

AND AVOID THIS HAPPENSTANCE.

 

 

 

 

 

 

I had a client Brandy (a lawyer and fellow rule follower) that wrote down for 7 years what she ate and had the best idea. She said she she does best when she writes down what she plans to eat for the day before the day starts and that makes her more accountable to sticking with the caloric intake. Doing this, she could monitor her hunger and energy levels for the day and make necessary adjustments the following day or week to account for any business lunch meetings, parties or other events in which she may need to make adjustments either the day before or the day after the event.

For clients that turn in their food log we can roughly estimate their caloric intake and where the calories are coming from just from simply having the knowledge acquired from our education and training.

This can be the painful part of making major changes. Remember anything worth having is worth doing the work. Best method…get a food app or look online the different foods that you consume often and write down that nutrient information so you can make a daily eating plan.

Think about your personality and how this may be finally a successful solution to your weight loss struggle.

There are two solutions for you when making a plan. Either write down simple pen and paper and add totals or circle boxes from example Metagenics Gluten Free Low Glycemic food plan I am inserting a picture into this blog post.

High-glycemic foods can produce harmfully high blood sugar levels and a high insulin response. Low-glycemic foods support normal blood sugar levels and an optimal insulin response.

We have several other Metagenics meal plans as well as ones we have created that have given many clients success. Contact us for nutrition coaching at 901-466-6242 and we can get you on the schedule

Not a client and want the 3 squares meal plan or another one we created? CLICK HERE TO PURCHASE from $3.99 to $19.99.

I’m from the school that the more vegetarian you eat the more satiated you will feel. Also, you don’t need as much protein as you might think. Plan your veggies and fruit first (only 2-3 servings of fruit if you are an athlete or not trying to lose weight and only 1 serving of fruit if you are trying to lose weight). Next, plan your protein be it animal or vegetarian (remember animal protein adds up fast for calories and fat). Then plan what complex carbs you might consume being what Metagenics calls category 2 veggies (root veggies-carrots, squash, potatoes, beets). Finally put it into action.

For the Metagenics plan shown below, individuals consuming different amounts of calories.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Example Meal plan based on one of Energy Fitness’ best meal plan (3 squares) for those with weight loss goals, liver issues, food addicted, high blood pressure, heart disease, immune disorders or emotional eaters might look like below for women (add additional calories based on activity level for men) with only 3 meals and no snacking or alcohol (alcohol is processed before any other item-even before carbs).

Roughly about 1200-1500 calories – Energy Fitness 3 Squares example day (for those that may like this meal plan and want to not ill-combine their fruit then the only modification is to have fruit 30 minutes before first meal and before lunch meal). Starch with breakfast and lunch recommended and preferred with fiber like the oatmeal below or sweet potato with skin.

  • Breakfast: 1/2 cup cooked oatmeal & 2 eggs (i usually tell clients you need to earn/workout before having carbs but i’m sure this is a whole lot healthier option for 90% of the people we advise that either skip breakfast and back load later or drive through fast food) OR 8 oz almond or soy milk blended with 1/2 cup fruit (berries 6oz. is serving) and vegan or whey protein powder. For Breakfast Grains/higher starch vegetables (cat. 2) 4 oz. cooked – 1 oz. dry
  • Lunch: Fruit – recommended, but if you prefer to omit, then you must add 4 oz. additional veggies (*pear-shaped bodies need to stick with low glycemic index fruits)
  • 6 oz. veggies, 1 tbsp healthy fat (oil, avocado, nut butter)
  • 4 oz. meat or meat substitute for women (6 oz. for men)
  • Dinner: 6 oz. veggie and 4 oz meat (6 oz. for men)
  • Broth/Stock: msg free vegetable, chicken or fish (WHEN FEELING FOGGY BRAINED, SLUGGISH OR TIRED AND YOUR URINE IS PALE YELLOW TO CLEAR THIS IS A MUST FOR SODIUM REPLENISHMENT) PLACE A ½ CUBE IN HOT WATER AND CONSUME WITH A MEAL OR IF DESIRED TAKE NIBBLES OF CUBE WHEN NO HOT WATER BUT CONSUME WITH ROOM TEMPERATURE WATER AVAILABLE)

Side note: I wrote this blog while having my car serviced at the dealership. Staff put out free packaged pastries, granola bars, coffee and tea. I had to all but keep my mouth shut and just snack on my pear and make no judgements (well maybe a little wishing they had planned better.) Also available I had to hear the coke machine and processed snack machine get action as well..lol!

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED
TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified, Rock Tape, Rock Pods (cupping therapy), FMT Basic, Metagenics FLT
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

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

 

 

 

 

 

 

 

 

 

 

 

 

 


September 14, 2019

Increase Dopamine = More Productivity 

What’s dopamine? Dopamine is a neurotransmitter that our brain produces to help us get motivated to do more stuff such as necessary behaviors, like drinking water and eating food, but can also bring people to act on less healthy behaviors, like binge eating or other addictions like shopping, overworking, social media, excessive exercise or drug use. Having a spike in dopamine may increase motivation to do housework, complete a work or home project, go out with friends or be more physically active. Dopamine levels can be a factor or influence how we focus and achieve great things even if the payout isn’t immediate or obvious. It can also play a role in things like sleep, digestion, pain response, and other bodily functions.

In the book Brain Body Diet by Sara Gottfried she says many profound things and one of my recent favorites is a chapter called HOOKED. She is referring to shifting your mind-set as part of making appropriate lifestyle changes: “You will loosen your death grip on the thing you mistakenly believe you can’t live without. You’ll release some of those old resentments that are erosive and harmful, make you feel beleaguered, and block you from the sunshine of the spirit.”

 What do you think you can’t live without, caffeine, alcohol, chocolate, ice-cream, shopping, checking your email every 15 minutes?

If research studies have shown that massage can boost dopamine by 30% what are some more ways you can train your brain to be more effective and efficient naturally?  I always get a burst of energy after getting a massage with our Energy Fitness therapist Mae Jensen, LMT. I shouldn’t have to convince you to schedule a massage with her but maybe you need a reminder to give yourself the gift of self-care (see end of post for contact info).

Benefits of raising Dopamine:

Aside from being the ultimate motivator, having a constant supply of dopamine in your system has a few other fringe benefits:

  • Helps you lose weight.
  • Makes you feel more alive.
  • Improves your memory.
  • Stops self-destructive behavior including certain addictions.
  • Counteracts depression.
  • Lets you resist impulsive behavior (shopping, work-alcoholism, food binging, social media & internet binging).
  • Helps you avoid Parkinson’s disease

If you want to be productive and get things done, here are
12 ways to boost your dopamine levels.

  1. Get a Massage
  2. Consume DHA which is used for treating dementia, type 2 diabetes, coronary artery disease and ADHD. It is also used
  3. to prevent and treat depression. It boosts dopamine levels as it supports the brain’s electrical signals and reduce the production of the enzyme that breaks down dopamine. Eat whole foods sources below or take a supplement. My favorite is Metagenics DHA/EPA 720.
  • Herring
  • Lake Trout
  • Mackerel (easy to pack for lunch as it comes in an easy open tin container)
  • Salmon 
  • Sardines (these are a little fishy for me but in a pinch I’ll have on a salad)
  • Seaweed (get the small snack packs)

3. Folate helps the body build cells and combat heart disease. It also releases serotonin which is involved in the regulation of several processes within the brain including memory, anxiety, depression, aggression, mood, appetite, sleep, emotions and perceptions. You can get this from whole foods or supplement form when you just can’t stand to squeeze all the foods below in your diet:

  • Dark green leafy vegetables, like kale and spinach
  • Fruits
  • Fruit juices
  • Meat
  • Nuts
  • Poultry

4. Take Dopamine Enhancing Supplements

These encourage your brain to produce more dopamine:

  • Curcumin, the active ingredient in our favorite curry spice turmeric, helps increase levels of dopamine.
  • Ginkgo B
  • iloba is a popular wonder drug and though it’s not proven, it might help increase dopamine levels by making it stay in your brain longer.
  • L-theanine increases neurotransmitter production in your brain, one of which is dopamine. Green tea has lots of this, though it can also be taken as a theanine supplement. I love the Metagenics Calm bars with this amino acid in them. They are chocolate and coconut flavored.
  • Acetyl-l-tyrosine is a production-ready version of tyrosine which will make it easier for your brain to create dopamine.

5. Sunlight, it both increases your number of dopamine receptors and gives you vitamin D, which in turn activates genes that help release dopamine. I use sunscreen a lot for my skin but blocking the vitamin D so I take Metagenics D3 (10,000 units- they have 5k units as well).

6. Remember that person who likes hugging a lot? Turns out, he/she was onto a good idea. Human contact triggers dopamine production not just for you, but for the other person as well. Actually to get the most it’s a 7 second hug. So get your dopamine fix whether you’re caressing your spouse, hugging the kids, cuddly pet or even shaking hands with colleagues. Some of you that really know me may giggle at this suggestion as I’m not known for being a huggy person. I often have to get out of my comfort zone when people come at me for an embrace and I have gotten better over the years lol.

7. Meditate – Sometimes the best way to do something is by doing nothing. Calm the monkey brain down.

 

8. Music -listen to music, make music

9. Make a to-d0 list and check off items when finished (I get a huge domapine hit from this one.)

10. Losing weight increases your dopamine. That’s because being overweight reduces the number of dopamine receptors that you have.

11. Exercise – activity is something your body craves (even if your conscious brain hates it sometimes). To make it fun for you, your brain actually releases fun chemicals like serotonin, endorphins and yes, dopamine.

12. Take in nature

What did you do to raise your dopamine today?

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY OR ROCK TAPE & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 

 


June 9, 2019

Our personal trainers at Energy Fitness downtown Memphis have had countless conversations with clients about hunger, meal planning and making better nutritional choices more consistently. Many actually admit that they are emotional eaters and don’t know how to stop. Do you know those super annoying people (uhh…I’ve been accused of being one) that say they eat for fuel and stay in the healthy zone 80% of the time with little or no effort? You also probably know those people that cave to cravings, food pushers or yo yo dieters that “feel they’ve worked hard..been good and deserve something not on a supportive eating plan”. You may even be one yourself. Eating when not actually hungry is called hedonic eating? Aside from caloric intake and hormonal imbalance obesity and overeating can also result from eating that is not driven by hunger. Recent research found that excess food intake is largely driven by the palatability of food and the pleasure derived from eating.

Lot’s of busy, bored or stressed individuals regardless of socioeconomic, gender, religion or willpower perceive what feels like physical hunger when is not that at all. Instead it may be emotional or spiritual hunger, such as a need for affection, affirmation, understanding, competency, accomplishment, or a deeper connection. Or maybe what first seems like hunger is even something else, such as anger, loneliness or tiredness. A tool called HALT can help you reclaim your brain/body connections.

HALT METHOD

 

 

  1. Pause for a moment.
  2. Ask if you're feeling hungry, or is it anger, loneliness, or tiredness (HALT?)
  3. Go deeper: Is there something I need or want that I am not getting, in this moment?

By recognizing the signals that your body gives you, you can prevent the loss of appetite regulation, hedonic eating, chronic overfeeding, and a rising set point weight. Not every pang of hunger needs to be treated with food. 

You’re not going to starve by missing a meal or a snack. There will be another meal. Tuning in to and discerning the messages you get from your body about hunger can help you shift to a place of balance between the left and right hemispheres, and develop a more peaceful and satisfying relations with food, brain, body and a set point. (Brain Body Diet, Sara Gottfried, M.D.)

Have you heard of Pink Cloud Syndrome?

My husband Mark recently heard and told me about something called the pink cloud syndrome as relates to weight quitting alcohol or drugs and can be applied to weight loss as well. An addiction can be many things which is simply called your drug of choice: food, drugs, shopping, alcohol, work, exercise, social media. In addiction recovery, the “pink cloud” is a term used to describe a high-on-life feeling in one’s journey to recovery. The Pink Cloud Syndrome is a curious but often short-lived phenomenon. Many people, after detoxing, feel too good about their recovery, as they’re finally able to see the real world behind a curtain of pills, drinks, and needles. An addict’s life is a roller coaster of emotions, and emotions are what trigger an addiction in the first place. Like any roller coaster, it’s not possible to stay joyful and delusional all the time: eventually, you’ll come closer to the ground, and that can bring too much disappointment to handle. The real world and all the problems that you are still facing can hit you, and that can be the first step to relapse. Many people in early recovery think that they’ll never face any pain and that they are cured. Addicts can feel too confident and may start to believe that the key to recovery is only in their hands: they forget that recovery is a long process, and not an on-off switch.(www.addictionresource.com)

In Summary

Simply being aware is at least the first step in the right direction toward your best body and brain. You’ve heard it a million times and here it is again. Mindfulness and tuning in to your body and it’s signals it gives you can bring you in line with optimal health. ONLY YOU ARE RESPONSIBLE FOR WHAT GOES INTO YOUR MOUTH! REGAIN CONTROL!!! Have you tried journaling your feelings as you progress through your journey to lose weight, tone up, train for a race, or put on weight? Before and After pictures are only one piece of the puzzle the other is what’s in your mind and journaling may be just the insight you need to stop self sabotaging.

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Click here for a FREE consult for our personal training or nutrition coaching services (value $87) or give us a call at 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing,
Astrological/Birth Charts & Sound Healing Therapy).
We also have all natural spray tanning, facials & KT taping. 

 


May 26, 2019

We’ve been Personal Training in Downtown Memphis since 2002 at Energy Fitness. We started offering Nutrition Coaching a la carte several years ago and really have honed in on detoxing as the first and best process of getting to your best cellular self. This post is about the combining of Milk Thistle & Fenugreek you may reduce inflammation and toxins and may as a result shed pounds and that pesky mental fog.

A great book to reference about Detoxing is from Metagenics current Chief Medical Officer, Sara Gottfried, M.D.  We’ve been distributors for Metagenics for years and love their science based supplements. Sara’s a New York Times best selling author of three books with another on the market which showed up on my doorstep at no charge.  Wohoo, I love good FREE stuff (the horder coming out in me). I’m loving this book Brain Body Diet and have been re-inspired to shout out about detoxing again and with even more knowledge.

Detoxing is helpful as it can get rid of chemicals that your body and liver doesn’t know what to do with. Did you know that air pollution, plastics, chemicals in food, pesticides, medicines, stress, furniture, clothing, water and the list goes on can keep you from your healthy set point weight? These all can contribute to brain fog, lack of focus and concentration, excess pounds, higher stress and a cascade of hormonal disruptions.

As we age our liver cells slow in their cellular turnover. Your liver represents the human body’s primary filtration system, converting toxins into waste products, cleansing your blood, and metabolizing nutrients and medications to provide the body with some of its most important proteins. As such a fundamental part of the body’s overall regulation, it’s paramount to keep your liver healthy and to limit overindulgence.

Science has shown that Fenugreek supports muscle growth and development, stimulates the burning of abdominal fat and blocks the conversion of testosterone to it’s toxic form dihydrotesterone. Numerous studies have shown this herb a powerful one for the liver, gall bladder and digestive health. Bile flow is what it’s all about….get out me belly!

 

 

 

The silymarin extracted from milk thistle is known to have antioxidant, antiviral and anti-inflammatory properties. Its herbal remedy is known as milk thistle extract. Milk thistle extract has a high amount of silymarin (between 65–80%) that has been concentrated from the milk thistle plant. Initial test-tube and animal studies have shown that milk thistle has some promising characteristics that could make it useful for protecting brain function.

 

I discovered this combo because I did research on each of these and had taken each independently before for various reasons. I had foot surgery 7 months ago so felt I had medicine lingering about from anesthesia and pain meds after surgery. Additionally I had developed a donut, chip and dairy free chocolate chip binge habit that was just wrecking my appetite and fullness signals for overeating and gaining some belly fat. Yes, even me a disciplined trainer caves to triggers for emotional eating. I cut the donuts and all the other crap in the diet but and did nothing different with exercise load and intensity but the weight and brain fog wasn’t budging even after 6 weeks.

Here’s the lowdown! This is what I have been
suggesting to clients that you may want to try.

This by no means is a free for all to drink tons of alcohol,
eat terrible and then try this a miracle solution.

  • Consume this combo 3 times a day for 3-4 weeks depending on toxity level and how clean of an eater you are or have been.
  • Obligatory….check with your doctor (diabetics especially)
  • Can be taken for nursing mothers but maybe not 3 times per day. Again check with doctor
  • Can be taken with or without food although I suggest taking with food to avoid any stomach upset (which has only happened to me once).
  • I took the combo for 3 weeks straight and lost 6 pounds and flat belly welcome back and muscle tone I see you better again. As I continue to read the Brain Body Diet I understand now why it works.  Now I’m in the process of cleaning up all my body care products.

Extreme Self-Care here I come as well as sharing this knowledge
with you so
 you can benefit as well.

 

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?


INTERESTED IN THE SERVICES AT ENERGY FITNESS?
552 S. MAIN, MEMPHIS, TN

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR GIVE US A CALL AT 901-466-6242

CLICK  HERE FOR INFORMATION ON OUR HEALING ARTS SERVICES (MASSAGE, BODY WRAPS, REIKI, INTUITIVE HEALING, ASTROLOGICAL/BIRTH CHARTS & SOUND HEALING THERAPY). WE ALSO HAVE ALL NATURAL SPRAY TANNING, FACIALS & KT TAPING.