Weight Loss

October 9, 2013

Should You Take This?

As a part of our Energize method of training  supplementation is one of the 6 components to success.  I have recently done extensive research on L-arginine and I am recommending it to several clients.  I’ve dropped an additional 2% body fat and lowered my blood pressure from 110/70 to 90/60 since incorporating L-arginine into my supportive fitness regime.  My resting heart rate has also dropped from 55 to 44 beats per minute.  As always, be sure to consult your physician before taking any medication or supplements of any kind.vitamin

What is L-arginine & Why It’s Important?

 L-arginine is an amino acid that is crucial for the body to make protein. L-arginine is found mostly in red meat, poultry, fish and dairy products. Your body converts L-arginine into nitric oxide and improves blood flow by expanding blood vessels with will alleviate chest pains, clogged arteries and headaches. It also encourages the release of growth hormone and insulin in the body.

Benefits of L-arginine

Some benefits of taking L-arginine supplements include:
– Improved Cardio Endurance
– Improved Immune System
– Lower Blood Pressure
– Improved Sexual Health
– Increased EnergyL-arginine has also been used to boost the immune system, treat male infertility and when used topically, to increase blood flow to cold hands and feet and improve wound healing time.

Risks

Dosing adjustments may be necessary in people with bleeding disorders.

Caution should be used in those with diabetes.  Blood glucose levels should be monitored.

Use caution when taking phosphodiesterase inhibitors (Viagra®), due to a theoretical risk of additive blood vessel widening and blood pressure lowering.

Use with caution in postmenopausal patients, as night sweats and flushing have been reported.

Use with caution in patients with herpes virus, as L-arginine may increase the risk of herpes simplex cold sores.  This interaction can be mitigated by taking L-lysine supplements about 2 hours separately from L-arginine.

Arginine may cause bloating; diarrhea; endocrine changes; gastrointestinal discomfort; hives; increased blood urea nitrogen, serum creatine, and serum creatinine; increased inflammatory response; leg restlessness, lower back pain; nausea, numbness (with arginine injection); rash; reduction in hematocrit; severe tissue necrosis with extravasation; systemic acidosis; or venous irritation. In heart disease patients, arginine may cause high white blood cell count, increased post-heart attack deaths, lack of energy and strength, and vertigo or increased blood pressure (in heart transplant patients).

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonya

 


September 27, 2013

Energy Fitness Personal Trainers in Memphis teach you how to do a fitness assessment on yourself .

Click here to download testing sheets, pictures and video so you can be as accurate as possible. Do a fitness assessment every 4-6 weeks.  See

additional tips at bottom of this blog and to register for a FREE Consultation (value $87).

Scoring Norms: (source-YMCA of Usa)

Resting Heart Rate: take for either 1 full minute or for 15 seconds and multiply x 4 – Healthy range is between 40-70 beats per minute

BodyFat  percentage if you get the tanita bodyfat scale as suggested in video:  Healthy Range for women 19-23%, men 16-20%

Push Ups: Female – on knees

Percentile

Age: 20-29 years      30-39 years   40-49 years   50-59 years    60-69 years

90%    32 reps              31 reps             28 reps          23  reps         25 reps
80%    26 reps              24 reps           22 reps          17 reps            15 reps
70%    22 reps              21 reps           18 reps           13 reps            12 reps
60%    20 reps              17 reps           14 reps           10 reps            10 reps
50%    16 reps               14 reps           12 reps           9 reps              6 reps
40%    14 reps               12 reps           10 reps           5 reps              4 reps
30%    11 reps                10 reps            7 reps           3 reps              2 reps
20%     9 reps                  7 reps            4 reps            1 reps              0 reps
10%     5 reps                  4 reps             2 reps           0 reps              0 reps

Push Ups: Male – on toes

Percentile

Age: 20-29 years    30-39 years    40-49 years    50-59 years    60-69 years

90%  41 reps            32 reps            25 reps            24  reps           24 reps
80%     34 reps        27 reps            21 reps             17 reps             16 reps
70%     30 reps        24 reps            19 reps             14 reps             11 reps
60%     27 reps        21 reps             16 reps             11 reps             10 reps
50%     24 reps        19 reps             13 reps             10 reps              9 reps
40%     21 reps        16 reps             12 reps               9 reps              7 reps
30%     18 reps        14 reps             10 reps               7 reps              6 reps
20%     16 reps        11 reps               8 reps               5 reps              4 reps
10%      11 reps         8 reps               5 reps                4 reps             2 reps

Inches Reached on Floor Stretch – FLEXIBILITY

Female                                                                 Male

80-90 %              21-22 inches                      17-20 inches
50-75%               17-20 inches                      15-19 inches
35-45%                15-16 inches                       13-14 inches
20-30%                12-14 inches                      11-12 inches
5-15%                   No Norms                            No Norms

tips:  we suggest taking photos of yourself at different angles and dating the pictures. we also highly suggest you watch the video above as we tell you extra tips to get the most accurate results for your Do It Yourself Fitness Assessment.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonyaEnergy Fitness, 552 South Main, Memphis, 901-523-2348 (BFIT)

 

 


September 18, 2013

Tonya Tittle of Energy Fitness in Memphis responds to “I don’t do Body Comp measurements.” Wait, what? Seriously?

I hear it all the time and it drives me nuts!  The excuses for this major oversight in judgment on behalf of most trainers is: “I am not that good at them.” “I don’t want to make anyone feel uncomfortable.”

 

bodyfat scale pic

 

plastic calipersHaving been a trainer for my entire professional career (over 20 years) I am telling you, this is critical stuff. You need to run numbers, track progress and hold yourself accountable to the numbers.

It’s a pain and I know I’m fat, I’m just not ready to be pinched and poked!!

Letting you determine whether to test body comp.  Really?  Who wants results or speaking as a trainer….who is the trainer here?

That is like you telling your Doctor, “Nahhh I don’t want you to take my blood pressure, listen to my lungs or draw blood.” Having conversation with you about your risk of disease is important.

We want you to see the value in doing the body comp because it plays a major role in how you are going to exercise? Just assessing movement and winging a basic program is just using a wait and see approach. Who wants to waste any time and effort in or out of the gym? Hopefully you answered no to this question.

Bottom line, a body comp is the

most critical diagnostic in personal training.

But I still don’t want to be tested………

I get it, I have seen and heard all of it.  And if you have anything interesting you’d like to share on why you don’t do body comps I would really love to hear it.

At Energy Fitness we recommend measurement information every 6 weeks. If we didn’t – it’s like your physician saying, “well you

look like you have Lyme disease, lets start you on this regimen of drugs and … ” Without diagnostic tests, how else are we going to determine your current level of wellness and measure your progress?

You owe it to yourself to under

stand the facts &  numbers. How do you show progress?   It’s so easy.  Knowing your bodyfat will lead to smarter more informed decisions about what you put in your grocery cart and ultimately your mouth!

Just sharing this science and getting you to think & act differently is how you get results.
If your not already an Energy Fitness client and your trainer is not “comfortable” then switch trainers or do it yourself with a bodyfat scale such as the tanita bodyfat scale pictured below (click here for the link  to amazon to purchase for only $60). MID-AFTERNOON IS THE BEST TIME FOR MOST ACCURATE RESULTS.  Also, if you want to be more motivated and see results in each area then you may want to get some inexpensive plastic calipers shown below also avail on amazon.

I did graduate research on the tanita model with the athlete mode and it had a very high accuracy rating comparison compared to the most accurate method (hydrostatic weighing) and my research even got published and presented at a conference.  The scale is within 2% of the hydrostatic-underwater weighing method.

Step up your game and track the results you get, share knowledge and understanding.

At Energy Fitness for 11 years we have not limited ourselves to giving clients great workouts, we apply the science to get results fast and safe.

If you get want to get your bodyfat tested by our caliper method our cost is $25.  MENTION THIS BLOG POST AND GET YOUR BODYFAT TESTED FOR $15.   Call and make appointment with us at 901-523-2348.  Takes less than 5 minutes.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.


June 11, 2013

I (Personal Trainer & Owner of Energy Fitness  in Memphis) need accountability of having my fitness program/plan written down ahead of time. Even on vacations when I lift weights I ask staff/attendant for pen and paper because I know I will be more likely to forget exercises I need to do twice or just pick my favorite exercises if I don’t write it down in advance.  At the bottom of this blog post I have included a pic of my last vacation workout session.  I didn’t write down all the sets, reps and forgot to write down the mile I ran on treadmill to warm-up but you get the general idea.  When at home you can be more detailed.

Here are the benefits of writing down and logging your workouts:

  • You are more likely to do it !  This one is a biggie and the key to better results.
  • you are reminded of your Goals – that is if you have written them and circled at top of record keeping sheet
  • write down the date: you may FEEL like you just did a set of exercises but if you are lifting weights 2 times per week (the average) and have 2 different programs you alternate between writing it down is proof it’s been a whole week since you completed that program.
  • for cardio you can see exactly how much you are doing versus what you FEEL like you are doing (are you burning enough calories to lose 1 pound per week – 3500 calories.  does your diet program support your weight loss or performance goal?
  • switch programs/select new exercises every 4-9 weeks
  • you can see how much stronger or how much more endurance you have compared to last week, 2 months or even 1 year ago
  • you can track body fat (body fat scales are great and more accurate mid-afternoon) or weight (not a big fan of this method but most accurate in the morning)
  • you can see what you did last time and go up in weight or do more reps
  • you may have written other helpful notes such as it’s hot today, didn’t sleep much, sore still, upset stomach, injury, something hurts, etc…
  • you can make it a game to see how fast you can complete the same number of exercises and even add more to top your record
  • you can visually see that you seem to be always doing the same thing all the time and need to mix it up
  • you can number the exercises and go in a different order or do cardio intervals or abs in between exercises
  • you can see if your program has balance. Are you working too much chest and not enough back, or put another way too much pushing and not enough pulling?
  • are you stretching the muscles being worked?
  • trainer vacation workout

If the above reasons are not enough and you need someone else to write down your workouts and keep you on track then hire a trainer (like Energy Fitness) to keep you accountable, motivated and on your way to being the best YOU!

Not a client and want a Free Fitness or Nutrition Consult (value $87) or interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

 


August 1, 2012

Energy Fitness personal trainer Tonya Tittle of Memphis Tennessee likes to write down her on the road workouts so she can share with you. Next time you are traveling somewhere that will not have any fitness equipment bring a jump rope, elastic band with handles, a towel to kneel or lie on and of course exercise shoes.

On the Road or at Home Workout with Minimal Equipment

Set up a circuit for yourself and have this sheet of paper so you can cross off your accomplishments as you go through the workout. Many times just having a written plan will keep you from weaseling out of the things you don’t like to do but need to!

Jump Rope 200
Jumping Jacks 50
Step Ups (find a step or a big rock outside that is level on top, or just use a step inside either in a house or a stairwell in a hotel) do 20 reps each leg
Lunges 40 each leg  walking across (do 20 reps if you are not used to doing lunges – as you may want to walk the next day)
Outer Thigh – in a seated position with your legs straight try to balance on your but with the band on the outside of both feet- do pulse outs for 100 reps
Squats – step on the band with feet wider than shoulder width apart holding handles up on shoulders (use 2 bands for more resistance) Do 20-30 reps
Sprints in grass or on road 1 min (go 30 seconds out then turn and come back to your workout spot)

Repeat the above 1 to 2 times for maximum results.

STRETCH... hold each stretch for 30 seconds or hold a particular stretch for 3 minutes if you really want to lengthen the muscle and release the fascia covering the muscle(s).

Ready to get fit BUT  NEED THE ACCOUNTABILITY AND EXPERTISE OF A TRAINER?  Lose weight, feel better and get toned by calling Energy Fitness today 901-466-6242 or Register here for a Free Consult (value $87) to see how you can get results with our Proven Energize Method of 30 minute personal training session, customized meal plans, nutritional supplements can work for YOU.

Energy Fitness is a small personal training studio located Downtown Memphis with expert personal trainers ready to help you reach your goals.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.


March 19, 2012

At Energy Fitness here in Memphis, Personal Trainer Tonya Tittle is always looking for ways to make her clients think about how their diet effects their weight loss efforts. Part of this is by thinking about your monthly grocery expenses. Have you ever added up your monthly grocery bill to see where exactly your money is going towards keeping you fueled?

Tonya Tittle and her family started tracking expenses with a budgeting software and saw it as a real eye opener. They don’t eat out very often but have a separate line item for “entertainment” (about $50-75 per month) for this expense. They quickly began to realize that $800 for a family of 2 adults and 2 growing boys was what they couldn’t go over or under. Then Tonya one day took it one step further and happened to have most of one months grocery receipts in her pocketbook and decided to see in detail how it broke down by food category.

Here are the results….

  • Veggies $200
  • Fruit $65
  • Meat $75
  • Nuts $40
  • Eggs $75
  • Milk $70
  • other $225 (processed foods…cereal, pasta, snacks, etc)

This was a real eye opener to the Tittle family and so much so that she wrote it down to blog and share with you. She really wants You to think about how you are investing in your health by taking a closer look at what you are spending towards healthy foods and how much are you you spending on unhealthy/quick foods?

It’s always so interesting for people to say they can’t afford personal training, gym memberships, fitness clothes, or exercise equipment but if people add up expenses then they can most certainly budget for an exercise program that will reap huge payback!

How much do You or Your family spend on groceries per month?

How much do You spend eating out?

Reply to this post so others can see if their spending is “normal”.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

 


November 18, 2011

Memphis Personal Trainer show you how to

“Eat Less By Using Your Mind”

Nov. Newsletter 2011 – Motivation, Tips, “Insider Secrets”For Your Best Body NOW!

Thanksgiving is almost here!

That means lots of goodies and LOADS of temptation…

But here’s the good news…

Today I’ve lined up a cool little Jedi “mind trick” you can use to hopefully eat a little less this holiday season.

Your waist line will thank you! 🙂

Yours For Health,
Tonya Tittle, ACSM, M.S.
Energy Fitness

P.S. If you missed Morgan and Mark Guthrie’s Commercial Appeal testimonials, click the links below.
http://www.commercialappeal.com/news/2011/oct/24/success-story-mark-guthrie/
http://www.commercialappeal.com/news/2011/oct/31/success-story-morgan-guthrie/

 

Why What You Think About Your Food Matters…

There’s no doubt about it… Your body and your mind are directly linked. What you think about has a clear effect on your health and vice versa. In fact, I’ve just come across a fascinating study that shows how strong this mind-body connection is.

Researchers at Yale University decided to see how your thoughts affect your body’s response to food. The study, published in the online journal Health Psychology, focused on ghrelin levels in the body. So we’re on the same page, ghrelin is also known as the “hunger” hormone. It sends a signal to your brain that makes you want to eat.

If your body’s ghrelin levels are high, you’ll tend to overeat… even if you are already feeling full. Likewise, low ghrelin levels are associated with feelings of satiety and not needing to eat more. .

One more thing – ghrelin levels typically increase before meals and decrease after eating.

Back to the study…

The researchers recruited volunteers and divided them into two groups:

Group 1 – received a milkshake that they were told was a 620-calorie “indulgent” shake.

Group 2 – received a milkshake that they were told was a 140-calorie “sensible” shake.

In reality, both groups got the same exact shake, which came in at 380 calories.

So what happened?

After drinking the shake, both groups had their ghrelin levels measured.

The group that thought they were having the nice, fatty-shake had a dramatic and steep decline in their ghrelin levels.

The group that thought they were being healthy had a neutral ghrelin response.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.