Tonya's body issues. We all have issues to overcome. What is yours?

Sometimes many of us need a magazine rack for all our "issues".

Are you letting others hold you down or are you taking action to overcome your issues?

Many people often tell me "it's easy for you to be fit and healthy because your a personal trainer" and more times than I can count people I didn't know would comment that I was too skinny, needed to eat a burger, stop running so much and all the things that attacked my personal appearance.

Why is it socially acceptable to say negative comments to smokers and "skinny" people when it is not acceptable to tell someone that they are fat and need to stop eating and start exercising.

It is because I endured my own stuggles or issues as a child that I am posting this very personal blog posting to show that no matter what your circumstances or issues are that you can overcome them if you engage your emotional well-being and or seek professional help from counseling or personal training to get you well on your way to creating your own success story.

Pictures short description:

Issue: Leg braces at age 4 for my flat feet. I had to sleep with a bar between my knees at night and could only sleep on my back. Kids would say mean things during my years of corrective shoes. I still have issues with my feet and hips. In fact I am suppose to get custom fitted arch supports every 2 years.

Success: Placed second at a cross country meet in high school. Look at those "knock knees" I usually placed in the top 5 every race. I ran 8 years of cross country and track high school/college . Now I participate in triathlons and own my own personal training studio that allows me to focus on inspiring others to get fit.


Issue: 8th grade with lots of spaces between my front teeth and of course the bad bangs hair. Just moved to a new school and you know that's always scary and you have to learn fast who you can trust and find a new group of friends and activities.

Barrier (not really an issue, more of a blessing): 9 months pregnant and only gained 25 pounds. Was doing races all the way up to the end.

Success: Completed a half-ironman triathlon when my son was 2 years old, this pic was after the swim section (the first leg). Race was May 2008. It you want something bad enough then you will find the means or the energy to make it happen.

What ever your issues are, you are not alone. Many of our clients finally decide to do something about them and seek out our professional fitness training and kick themselves for not doing it sooner.

This was posted by Tonya Tittle of Energy Fitness. If your looking for a personal trainer in downtown memphis, then you have found one. Energy Fitness has created the "Energize Method" that finally gets you the results you want and need to live a healthier and more confident life. (and we guarantee results!) We are located at 552 South Main. 901.523.2348. Check out our site at http://www.energymemphis.com/

Ultimate What to Eat Chart

Supportive Menu Chart - The Ultimate What to Eat Chart!
Your Meals Need to Typically consist of a Lean Protein, Whole Grain/Wheat Carb and Fibrous/Starchy Carb
Abbreviations: “WW” = Whole Wheat “FF” =Fat Free “PB= Peanut Butter

Breakfast
Starchs =
Cereal - organic toasted o’s, millet flakes, quaker oat squares, Buckwheat groats, Kashi, Special K, Total, Oatmeal (not instant), Clifford crunch,
Yeast free spelt bread or Sprouted wheat Toast, English Muffin, or Bagel, corn or sprouted wheat tortilla, Vans wheat-free Waffle or various flours (millet, buckwheat, rye, oat) homemade waffles or pancakes – no syrup or if you must then honey or agave nectar.

Fruits
Banana, Unsweetened Applesauce, Grapes, Melon, Berries, Pear, Plum, Orange, Tangerine, Grapefruit

Protein
Egg Substitute, Whole Egg, Egg White, sometimes lean turkey bacon, meal replacement protein shake

Beverage
Milk – 1% or Skim Herbal Tea (caffeine free) Water

Condiments
100% Fruit Jam, Low Fat Cheese, PB, Salsa
Other:
Other Suggestions
Nuts and seeds

Lunch
Starch
Sprouted wheat Bread, sprouted wheat Bagel, sprouted or WW Tortilla, WW Pita, rye crackers or WW Crackers, Potato, Sweet Potato, Brown Rice
Other:
Vegetables
Spinach, Romaine, Tomatoes, Carrots, Broccoli, Cauliflower, Celery, sweet, hot or Bell Peppers, leeks, onions, edamame (soy beans)
Other:
Fruits
Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple
Other
Dairy – minimal or not at all
Low Fat Cheese, Low Fat Cottage Cheese, Milk
Other:
Protein
Turkey, Ham, Tuna, Chicken, Grilled Salmon, Black Beans, PB, egg whites, whole food protein bar meal replacement with greens, protein shake (without the fillers)
Other:
Beverages
Water, Herbal Tea (caffeine free)
Condiments
Low Fat or FF Mayo, Mustard, Salsa, !00% Fruit Jam, salad dressing (ginger vinaigrette), bbq sauce – all natural, all natural relish, capers
Other:

Dinner
Starch
WW Bread, WW Bagel, WW Tortilla, WW Pita, pastas (brown rice, vegetable, egg white, artichoke) Brown Rice, Wild Rice, Quinoa, Millet, Barley, Sweet Potato

Vegetables
Asparagus, Broccoli, Carrots, Cauliflower, Cucumber, Peppers (green, red, or yellow) Snow Peas, String Beans, Tomato slices or grape or cherry tomatoes, Yellow Summer Squash slices, Zucchini slices, acorn squash, spaghetti squash

Fruits
Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple, Berries

Dairy – minimal or not at all
Low Fat Cheese, Parmesan Cheese, Milk, Greek Yogurt

Protein
Chicken Breast (fresh, canned, or frozen), Turkey Breast, Salmon, Tilapia, Lean Ground Turkey burgers, or canned Turkey, boiled egg whites 3-5, protein shake
Beans: Black, Pinto, Kidney, Lima, Northern, edamame, green peas or beans

Beverages
Water Herbal Tea (caffeine free), lemon water
Other Suggestions


Snack combinations OR Create your own
Apple and PB

Fruit and nuts (preferrably unsalted or lightly salted if you must)
Hummus and carrots or peppers
Celery and PB
Bare naked granola
WW Crackers and Cheese (try rice cheese)
Low Fat Cottage Cheese and Veggies
Whole grain Kasha crackers
Cereal and Fruit
Rice cake and PB
Dried Fruit and WW Crackers/Pretzels
WW Cracker and PB
Baby Carrots and horseradish
WW Crackers and Fruit
Broccoli/Cauliflower and organic Ranch
WW Cracker and Veggies
Yoplait Light Yogurt and buckwheat groats
Fruit and Cheese
Yoplait Light Yogurt and Nuts
Guacamole, Veggies
Yoplait Light and Graham Crackers
Cheese toast
Goat Yogurt - plain
PB granola bar
WW Bagel, Almond Butter, Fresh Fruit
Protein Bar – less than 200 calories (think green or prograde cravers at ProgradeMemphis.com Maple Oatmeal squares
Snap peas
Air popped popcorn
Fruit leathers (Target has a great varitey of Archer Farms brand- all are tasty)
Odwalla bars (super protein one is tasty and you get 16 grams of protein!)
Genisoy crisps or smart hearts, snap pea crisps
Trail Mix – Nuts, Cereal
WW English Muffin, Thick Tomato Slice, Low Fat Cheese, broiled; with Fresh Fruit


Cheese: minimal or not at all
String Cheese, Colby Jack, Cheddar, Mozzarella, Swiss

Breakfast idea: WW Waffle, PB and Fresh Fruit
Lunch idea: WW Bread, Salmon, Honey Dijon Mustard
Dinner idea: FF Refried Beans, Salsa and WW Crackers

Snack 411: Have these nuts with a piece of fruit or yogurt to keep your blood sugar from spiking with the sugar in the fruit or yogurt.

Nuts: (dry roasted, unsalted)
Almonds, Peanuts, Cashews, Walnuts, Sunflower

Energy Fitness, Downtown Memphis, Personal Training is always looking for ways of helping Memphis lose weight and eat healthy. One way we do this is through this blog. If you have any questions or need a personal trainer in downtown memphis then Energy Fitness is the solution for you. We have helped over 1000 individuals get fit since 2002. I (Tonya Tittle, M.S., Owner/Director of Training for Energy Fitness) am always excited to share my knowledge and expertise with anyone willing to learn and those wanting to lose weight fast and safe.

Breakfast "All you Can Eat Bar" at Marriott healthy picks

BREAKFAST BAR HEALTHY CHOICES
(featured: Marriott, New Orleans)

Ok, Memphis area residents You CAN still eat healthy at a food bar and lose weight. If you can't take your personal trainer with you then use this picture to guide your choices.

This is my breakfast at a Marriott in New Orleans included with the room as we are willing to pay for this "most important" meal of the day. (FYI: I share some of my meals with my 3 year old son so sometimes I do not eat all that you see on the plate)

What is it?


small plate: egg white veggie omlet with pam cooking spray instead of butter (you have to ask for the whites and the spray, saves lots of calories)

square bigger plate: blackberries, pineapple, potatoes (i tried to get as much spinach and onions as I could get with the serving spoon), boiled egg, salmon (lox), more eggs

square plate with hardly any food = not eaten food

small round plate with yellow food = 2nd trip to food bar to get more protein (EGGS! - the perfect protein food besides whey protein).

****If you are looking for a personal trainer / fitness training downtown memphis then you've come to the right place. Our "Energize Method" works. We have helped over 694 clients since 2002. Call Energy Fitness and ask for Tonya Tittle at 901.523.2348 or e-mail Energy Fitness at EnergyMemphis@gmail.com to schedule your complimentary consultation today. Mention this blog entry and get a customized meal plan FREE.
Energy Fitness, 552 South Main, (Downtown Memphis Personal Training)

Helping the Hungry

It was one week ago today that we held our event, "How to Make 2009 Your Healthiest and Best Year Ever." The event was a lot of fun and very informative. We did this not just to get really good health and lifestyle information out to people in the community, but we also held the event to raise money for the Mid-South Food Bank.

Well, we've gotten the totals from the Food Bank, and it's a really great feeling to have raised enough money for 4,493 meals!

Frankly, we were just relieved that this event we had been planning for months went well, but then seeing that number really put it into perspective. As much as we all worked to get this event together, it doesn't seem like that much compared to the amount of aid that came about because of it. You can donate to the Food Bank any time at http://midsouthfoodbank.org/