We've moved our blog. Click on the following link http://www.energymemphis.com/category/blog to find us and our great health and fitness tips.
Tonya Tittle, M.S., ACSM
Energy Fitness
Saturday, October 9, 2010
Monday, May 3, 2010
Sweet Tooth? Try this.
If you have a sugar habit then this may help you not reach for that unhealthy refined sugar and fat laden treat that you really want.
If you have a juicer try carrot juice and orange juice (like the above picture). If you don't have a juicer or just want the lazy/easy way like I do many times, then look for Looza brand juices (kroger, whole foods, and miss cordilias) and just put some in popsicle makers and enjoy a few hours later.
Energy Fitness, Personal Training Downtown Memphis. Remember that we offer custom meal plans and nutrition coaching to help you lose weight and feel great. Tonya Tittle and her staff at Energy Fitness has helped over 1000 people reach their health and fitness goals since 2002. Call today for your free consult 901.523.2348.
Tuesday, April 20, 2010
Did you know this about Converse shoes?
Did you know that Converse All Stars shoe (the Chuck Taylor version) is known in the weight training arena as a great shoe to lift weights in?
I did a little research on it and discovered that lifting in a running shoe or other cushioned shoe is like lifting weights on marshmellows. Your body predicts what your shoe is going to do to cushion the movement and therefore you don't get the most out of the exercise. Your stabilizing muscles aren't firing in the correct sequence and you may not be able to lift as heavy as you need to or with perfect form to get results from your program. They really make a different when doing balance type exercises.
I recently purchased a pair to try for myself. They definately don't look great with workout shorts but they are awesome. I have flat feet so I put my arch supports in them and they work great.
I reccommend a pair to anyone that really wants to get the most out of your workout. I firmly believe in getting the right gear for what ever sport or athletic venture you perform or at least attempt to perform.
Yours in health,
Tonya Tittle, Energy Fitness
http://www.energymemphis.com/
I did a little research on it and discovered that lifting in a running shoe or other cushioned shoe is like lifting weights on marshmellows. Your body predicts what your shoe is going to do to cushion the movement and therefore you don't get the most out of the exercise. Your stabilizing muscles aren't firing in the correct sequence and you may not be able to lift as heavy as you need to or with perfect form to get results from your program. They really make a different when doing balance type exercises.
I recently purchased a pair to try for myself. They definately don't look great with workout shorts but they are awesome. I have flat feet so I put my arch supports in them and they work great.
I reccommend a pair to anyone that really wants to get the most out of your workout. I firmly believe in getting the right gear for what ever sport or athletic venture you perform or at least attempt to perform.
Yours in health,
Tonya Tittle, Energy Fitness
http://www.energymemphis.com/
growing up without a cell phone
I recieved this from my mother and thought it was so good i had to blog it. Enjoy! Tonya Tittle
Growing ug up without a cell phone
> If you are 30, or older, you might think this is hilarious!
> When I was a kid, adults used to bore me to tears with their tedious diatribes about how hard things were. When they were growing up; what with walking twenty-five miles to school every morning....Uphill... Barefoot...BOTH ways... yadda, yadda, yadda
> And I remember promising myself that when I grew up, there was no way in hell I was going to lay a bunch of crap like that on my kids about how hard I had it and how easy they've got it!
> But now that I'm over the ripe old age of thirty, I can't help but look around and notice the youth of today. You've got it so easy! I mean, compared to my childhood, you live in Utopia!
> And I hate to say it, but you kids today, you don't know how good you've got it! I mean, when I was a kid we didn't have the Internet. If we wanted to know something, we had to go to the damn library and look it up ourselves, in the card catalog!!
> There was no email!! We had to actually write somebody a letter - with a pen! Then you had to walk all the way across the street and put it in the mailbox, and it would take like a week to get there! Stamps were 10 cents!
> Child Protective Services didn't care if our parents beat us. As a matter of fact, the parents of all my friends also had permission to kick our a**! Nowhere was safe!
> There were no MP3's or Napsters or iTunes! If you wanted to steal music, you had to hitchhike to the record store and shoplift it yourself! Or you had to wait around all day to tape it off the radio,> and the DJ would usually talk over the beginning and @#*% it all up!
> There were no CD players! We had tape decks in our car.. We'd play our favorite tape and "eject" it when finished, and then the tape would come undone rendering it useless. Cause, hey, that's how we rolled, Baby! Dig?
> We didn't have fancy crap like Call Waiting! If you were on the phone and somebody else called, they got a busy signal, that's it! There weren't any freakin' cell phones either. If you left the house, you just didn't make a damn call or receive one. You actually had to be out of touch with your "friends". OH MY GOD !!! Think of the horror... not being in touch with someone 24/7!!! And then there's TEXTING. Yeah, right. Please! You kids have no idea how annoying you are.
> > And we didn't have fancy Caller ID either! When the phone rang, you had no idea who it was! It could be your school, your parents, your boss, your bookie, your drug dealer, the collection agent... you just didn't know!!! You had to pick it up and take your chances, mister!
> There was no Cartoon Network either! You could only get cartoons on Saturday Morning. Do you hear what I'm saying? We had to wait ALL WEEK for cartoons, you spoiled little rat-finks!
> And we didn't have microwaves. If we wanted to heat something up, we had to use the stove! Imagine that!>
> And our parents told us to stay outside and play... all day long. Oh, no, no electronics to soothe and comfort. And if you came back inside... you were doing chores!
> And car seats - oh, please! Mom threw you in the back seat and you hung on. If you were lucky, you got the "safety arm" across the chest at the last moment if she had to stop suddenly, and if your head hit the dashboard, well that was your fault for calling "shot gun" in the first place!
> See! That's exactly what I'm talking about! You kids today have got it too easy. You're spoiled rotten! You guys wouldn't have lasted five minutes back in 1980or any time before!
> Regards,
> The Over 30 Crowd
Growing ug up without a cell phone
> If you are 30, or older, you might think this is hilarious!
> When I was a kid, adults used to bore me to tears with their tedious diatribes about how hard things were. When they were growing up; what with walking twenty-five miles to school every morning....Uphill... Barefoot...BOTH ways... yadda, yadda, yadda
> And I remember promising myself that when I grew up, there was no way in hell I was going to lay a bunch of crap like that on my kids about how hard I had it and how easy they've got it!
> But now that I'm over the ripe old age of thirty, I can't help but look around and notice the youth of today. You've got it so easy! I mean, compared to my childhood, you live in Utopia!
> And I hate to say it, but you kids today, you don't know how good you've got it! I mean, when I was a kid we didn't have the Internet. If we wanted to know something, we had to go to the damn library and look it up ourselves, in the card catalog!!
> There was no email!! We had to actually write somebody a letter - with a pen! Then you had to walk all the way across the street and put it in the mailbox, and it would take like a week to get there! Stamps were 10 cents!
> Child Protective Services didn't care if our parents beat us. As a matter of fact, the parents of all my friends also had permission to kick our a**! Nowhere was safe!
> There were no MP3's or Napsters or iTunes! If you wanted to steal music, you had to hitchhike to the record store and shoplift it yourself! Or you had to wait around all day to tape it off the radio,> and the DJ would usually talk over the beginning and @#*% it all up!
> There were no CD players! We had tape decks in our car.. We'd play our favorite tape and "eject" it when finished, and then the tape would come undone rendering it useless. Cause, hey, that's how we rolled, Baby! Dig?
> We didn't have fancy crap like Call Waiting! If you were on the phone and somebody else called, they got a busy signal, that's it! There weren't any freakin' cell phones either. If you left the house, you just didn't make a damn call or receive one. You actually had to be out of touch with your "friends". OH MY GOD !!! Think of the horror... not being in touch with someone 24/7!!! And then there's TEXTING. Yeah, right. Please! You kids have no idea how annoying you are.
> > And we didn't have fancy Caller ID either! When the phone rang, you had no idea who it was! It could be your school, your parents, your boss, your bookie, your drug dealer, the collection agent... you just didn't know!!! You had to pick it up and take your chances, mister!
> There was no Cartoon Network either! You could only get cartoons on Saturday Morning. Do you hear what I'm saying? We had to wait ALL WEEK for cartoons, you spoiled little rat-finks!
> And we didn't have microwaves. If we wanted to heat something up, we had to use the stove! Imagine that!>
> And our parents told us to stay outside and play... all day long. Oh, no, no electronics to soothe and comfort. And if you came back inside... you were doing chores!
> And car seats - oh, please! Mom threw you in the back seat and you hung on. If you were lucky, you got the "safety arm" across the chest at the last moment if she had to stop suddenly, and if your head hit the dashboard, well that was your fault for calling "shot gun" in the first place!
> See! That's exactly what I'm talking about! You kids today have got it too easy. You're spoiled rotten! You guys wouldn't have lasted five minutes back in 1980or any time before!
> Regards,
> The Over 30 Crowd
Thursday, February 18, 2010
Get Your Bikini Body - Downtowner Magazine Ad Details
If you are looking at this blog post then chances are you saw our ad in the March issue of the Memphis Downtowner Magazine.
Here are the details to the following ad headline .....Get Your Bikini Body By Spring Break!
4 Free Sessions when you purchase our limited introductory offer... 3 Week "Spring Break Body" Program for ONLY $199 VALUE of $500
What you get: RESULTS!!!!!! custom meal plan, exclusive 7 minute cardio express secrets dvd, total of 10 training sessions (must be completed in 5 weeks), 2 fitness assessments, protein shake post workouts, exclusive healthy body blueprint book, e-mail and phone support.
The time slots will not last long so please don't put this off and "weight" any longer! LIMITED to the first 7 highly motivated individuals who call (901-523-2348) or e-mail us first energymemphis@gmail.com.
OFFER ENDS March 30th at noon!
YOU ultimately are responsible for the body you have. Make the choice to take it to the next level and hire a professional or keep struggling along getting minimal if any results.
*Energy Fitness uses our proven "Energize Method" (developed by Tonya Tittle, M.S., ACSM) of training to get you results fast and safe. We have helped over 1000 people reach their health and fitness goals since 2002.
Wednesday, January 13, 2010
Oh my aching back! Try these moves to help.
Do these moves 2 times per week 2 sets with at least 1 day rest in between
(above pic) wall sits - With your legs at a 90 degree angle press your low back into the wall. Also practice excellent posture by pressing your upper shoulders into the wall. Keep a neutral neck position. Hold as long as you can then either rest 30 seconds and repeat or move on to the next exercise in this series. You will quickly get stronger and will be able to hold longer each time. The record at Energy Fitness is 5 minutes.
(left pic) Ball Plank Hold - hold this position as long as you can then repeat or move on to the next exercise.
(left pic start position, below pic finish position) outs & ins/reverse fly holds - hold 3 to 10 lb dumbbells depending on your strength level & ability to execute perfect form. pulling with the muscles in your upper back & shoulders. pretend like you are pinching a pencil between your shoulder blades. do 1 set of lighter weights for 20 reps. do a second set a little heavier for 12 reps.
Monday, January 11, 2010
bikini pics of Tonya aren"t for the faint....
I put our client's success pictures in our marketing materials to inspire & motivate others in leading a healthy lifestyle.
Because of this I believe my own success story might motivate others as well.
VIEWER DESCRETION WARNING !!!
BELOW IS A PICTURE OF A PREGNANT WOMAN IN A BIKINI and not for the faint of heart....
39 weeks pregnant - weight gain 35 lbs, waist 41.25 inches
11 days post (deliving a 10 pound baby 1 week early), lost 25 lbs, waist 30 inches
WHO ELSE WANTS TO LEARN THE SCIENCE TO GETTING OR KEEPING OFF WEIGHT? CALL US AT 901-523-2328 & LET US APPLY THE SCIENCE TO YOUR BODY.
I am happy to report that Oliver is now 16 days old as of this post and doing great. I am doing great as well and happy to report that I went swimming yesterday and was finally able to do some sprints and flip turns since I don't have the big belly anymore.
Tuesday, December 22, 2009
Tonya's big baby is here!
Oliver Glen Tittle was born at 2:45 p.m. on Tuesday, December 22nd, 2009.
Weighing in at a whopping 10 lbs
Height 22 inches
Because so many of my clients I consider close like family I will share with you that Oliver had a hard time entering the world at first. The cord was wrapped around his neck and his shoulders and butt got stuck so the doctor had to tug pretty hard along with my pushes. He had to get an x-ray on both his shoulder & his head. Both turned out fine.
At the posting of this blog entry I have yet to hold him in my arms as he was rushed off to ICU where he will remain all evening. Mark says he is doing better and the staff in ICU says he will be just fine. I will be able to view him when I switch rooms in a little while. I will have to send milk to the nursery so he can get some great nutrients.
Thanks all of you for all your prayers, texts, and phone messages wishing me a healthy delivery and recovery.
I am doing well and will do even better when I get to hold Oliver.
Happy Holidays,
Tonya Tittle
Energy Fitness
Friday, December 18, 2009
Tonya 37 weeks pregnant with 2nd child
Thought I would post this pic of me that I had Mark take after I walked/jogged 40 minutes on Dec. 8th.
My next post will be with a pic of me and the new baby. Keeping up my fitness routine was definately harder for the second pregnancy. As I post this I have only 4 days left before being induced a week early (because at 36 weeks ultrasound revealed that he was already 8 lbs). I predict no less than another 9 lb baby.
Monday, November 16, 2009
shop for these foods!
These are some notes I attached to one of my clients as I was sending her a meal plan. I wanted her to have a few more choices for substitutions for meals and snacks as I know how frustrating it can be to have to follow a meal plan to a T especially if you can't find all of the foods listed on the meal plan becuase the grocery store doesn't have it.
use organic or natural peanut butter (i love the costco brand)
use any brand low sodium turkey meat
pick a cheddar cheese low in sodium and fat
salsa - get one low in sodium
quaker rice cakes - the meal plan suggests apple cinnamon flavor - i love the carmel corn flavor or just the lightly salted (wal-mart has them)
popcorn - feel free to air pop your own (i do)
brown rice - any brand will do (a rice cooker is a must for cooking it hands free and fast)
hummus (also known as chic peas, don't bother paying high price for already prepared buy the beans in the can and blend with a little water, if you want the true hummus flavor then buy some tahini at a speciality store it will last for a long time)
dressings for salads - use lemon and olive oil or a low fat balsamic
chips - any of the pirates booty variety are good, geni-soy chips, or low fat and sodium blue or red chips
yogurt - greek yogurt is packed with more protein and less sugar.
mayonise - low fat, eggless, or canola
fish - really - don't go out and buy swordfish, just find some tilapia, tuna, or salmon (or get the frozen salmon patties from costco)
BUTTER - I LIKE HE SMART BALANCE AS LISTED ON THIS LIST
tortillas - i buy the 50 pack and put 10 each in freezer bags and put 10 in a ziploc bag in fridge. I EAT A LOT OF VEGGIE TORTILLAS WITH SCRAMBLED EGGS AND RICE CHEESE.
as far as easy, quick and healthy meals - think mexican such as stir fry minus all the oils.
Hope this helps!
Tonya Tittle, Energy Fitness
****If your looking for Memphis gyms or Memphis Fitness Energy Fitness has personal trainers that follow the Energize Method for getting you fast and safe results Guaranteed!
Energy Fitness, 552 South Main, Memphis, TN 901.523.2348
Memphis - Downtown Personal Trainers
use organic or natural peanut butter (i love the costco brand)
use any brand low sodium turkey meat
pick a cheddar cheese low in sodium and fat
salsa - get one low in sodium
quaker rice cakes - the meal plan suggests apple cinnamon flavor - i love the carmel corn flavor or just the lightly salted (wal-mart has them)
popcorn - feel free to air pop your own (i do)
brown rice - any brand will do (a rice cooker is a must for cooking it hands free and fast)
hummus (also known as chic peas, don't bother paying high price for already prepared buy the beans in the can and blend with a little water, if you want the true hummus flavor then buy some tahini at a speciality store it will last for a long time)
dressings for salads - use lemon and olive oil or a low fat balsamic
chips - any of the pirates booty variety are good, geni-soy chips, or low fat and sodium blue or red chips
yogurt - greek yogurt is packed with more protein and less sugar.
mayonise - low fat, eggless, or canola
fish - really - don't go out and buy swordfish, just find some tilapia, tuna, or salmon (or get the frozen salmon patties from costco)
BUTTER - I LIKE HE SMART BALANCE AS LISTED ON THIS LIST
tortillas - i buy the 50 pack and put 10 each in freezer bags and put 10 in a ziploc bag in fridge. I EAT A LOT OF VEGGIE TORTILLAS WITH SCRAMBLED EGGS AND RICE CHEESE.
as far as easy, quick and healthy meals - think mexican such as stir fry minus all the oils.
Hope this helps!
Tonya Tittle, Energy Fitness
****If your looking for Memphis gyms or Memphis Fitness Energy Fitness has personal trainers that follow the Energize Method for getting you fast and safe results Guaranteed!
Energy Fitness, 552 South Main, Memphis, TN 901.523.2348
Memphis - Downtown Personal Trainers
Wednesday, November 11, 2009
Total Image Class & Workshop - Tuesday Nov. 17 & Dec. 1
Let's all learn from Carolyn to look and feel great working with what we we've been given!
When: Tuesday, Nov. 17th 5:30 p.m. to 7:30 p.m.
What: Total Image Class & Workshop
Who: Carolyn Bendell of Fashion Academy http://www.fashionacademy.biz/
Where: Energy Fitness front room
Cost: $65 (Colours & Personality Class- class 1) Nov. 17th
$40 (Body Line & Wardrobing - Class 2) Dec. 1st - you must attend 1st class to progress to 2nd class.
If you are interested in signing up for this class e-mail Tonya at energymemphis@gmail.com
or call Energy Fitness at 901-523-2348.
10 SPOTS AVAILABLE - SO SIGN UP TODAY!
Success Story - Brandi & Eric (motivated to get fit for their wedding next year)
Brandi Paul & Eric Wilson
This Energy Fitness couple had such great success at thieir first 6 week post fitness assessment point that I gave Lesley Young of the commercial appeal their phone number to do a feature on them. Lesley had called me and asked if I had any success stories and I just couldn't resist asking Brandi and Eric to share their story in order to inspire others. Click on this link to see their story. http://www.commercialappeal.com/news/2009/nov/02/success-story-brandi-paul-and-eric-wilson/
After only 6 weeks here are their results using the Energy Fitness Energize Method to get them safe & fast results:
Brandi: lost 6.625 inches, 4.5% bodyfat & 12.5 pounds
Eric: lost 8.25 inches, 5.7% bodyfat & 15.5 pounds
Brandi & Paul follow the customized meal plans, consume the Energy Fitness custom Protein Shakes within an hour after working out, come to bi-weekly training sessions (they are in and out within 45 minutes to 1 hour), take Juice Plus vitamins daily, and do cardio sprints on their own 2-3 days per week.
This Energy Fitness couple had such great success at thieir first 6 week post fitness assessment point that I gave Lesley Young of the commercial appeal their phone number to do a feature on them. Lesley had called me and asked if I had any success stories and I just couldn't resist asking Brandi and Eric to share their story in order to inspire others. Click on this link to see their story. http://www.commercialappeal.com/news/2009/nov/02/success-story-brandi-paul-and-eric-wilson/
After only 6 weeks here are their results using the Energy Fitness Energize Method to get them safe & fast results:
Brandi: lost 6.625 inches, 4.5% bodyfat & 12.5 pounds
Eric: lost 8.25 inches, 5.7% bodyfat & 15.5 pounds
When you implement a system and have science behind it, YOU get results!
Brandi & Paul follow the customized meal plans, consume the Energy Fitness custom Protein Shakes within an hour after working out, come to bi-weekly training sessions (they are in and out within 45 minutes to 1 hour), take Juice Plus vitamins daily, and do cardio sprints on their own 2-3 days per week.
In other words they are "ON IT! and are willing to the make changes necessary to their lifestyles to get the changes they want to keep that darn weight off. Keep up the great work Brandi & Paul as the staff at Energy Fitness and fellow Energy Fitness clients are so proud of you!
*If you want results from your fitness program or need to start a program. go to www.EnergyMemphis.com to register for your FREE consult/nutrition coaching session.
Brought to you by Tonya Tittle, Energy Fitness, Downtown Memphis Personal Trainer. We have helped over 1000 get fit and feel great since 2002.
Memphis Roller Derby gal gets her body back!
one of Energy Fitness' Custom Kickstart programs. She then followed through on her own taking with her the Energize Method we taught her to get fast & safe results. She came in to drop off some roller derby flyers and was just so excited about how much her body transformed and how she looks better than she did in high school (15 years ago). I just had to take a video testamonial of her to inspire others - like YOU! Click on the link below to see her success story! She is even brave enough to lift her shirt to show her newly flat abdominal section. Great job - Adrienne!!!!
Click on this underlined link:---------- Adrienne's success story- You can get these results too!
Brought to you by Tonya Tittle, Energy Fitness, (Downtown Memphis Fitness, Personal Trainers)
Wednesday, October 28, 2009
And the winners are...
Congratulations to Katie Patrick and Jill Griffith for winning the 3 week "get this darn weight off program" by coming by our table at River Arts Fest this past weekend. And to Myna Bradly for winning the energy fitness, custom blend protein shake.
After Trolley Tour this Friday from 6-9pm we will be drawing for the remaining prizes of two custom meal plans, one private 30 min personal training session and other smaller prizes. So if you didn't make it by to enter at the River Arts Fest, there is still time to get your name in the drawing!
The front room is overloaded with art for sale as three different artists are represented. Come by for wine and art.
After Trolley Tour this Friday from 6-9pm we will be drawing for the remaining prizes of two custom meal plans, one private 30 min personal training session and other smaller prizes. So if you didn't make it by to enter at the River Arts Fest, there is still time to get your name in the drawing!
The front room is overloaded with art for sale as three different artists are represented. Come by for wine and art.
Monday, October 5, 2009
cornish hen easy & healthy recipe
Ingredients: cornish hen, veggie broth (i used 2 cups of broth), 3-4 sweet potatoes, 2 onions, 1 green pepper, & 1-2 cans mushrooms
Bake: in a corning or glass pan at 400-450 for 90 minutes.
Tip: If you want a low to now sodium Vegetable broth, with no preservatives or anything bad for you then check out whole foods. I purchased a small container of vegetable broth powder. For each cup of boiling hot water it calls for 1 teaspoon of the veggie broth powder.
YUMMY ! I just polished off the leftovers that I heated on a plug in electric burner here at the studio. I used a corning dish to store and heat then used an oven mit to remove from the heat and transfer to my desk.
It's all about thinking ahead and making it easy and convienent for you to eat healthy.
Energy Fitness in downtown Memphis and our personal trainers are always sharing our ideas and research proven methods that get our clients the results they want in the quickest and safest time possible. We have helped over 1000 clients reach their health and fitness goals since 2002.
www.EnergyMemphis.com , 552 S. Main, Memphis, TN 38103
This post brought to you by Tonya Tittle, M.S., ACSM
Bake: in a corning or glass pan at 400-450 for 90 minutes.
Tip: If you want a low to now sodium Vegetable broth, with no preservatives or anything bad for you then check out whole foods. I purchased a small container of vegetable broth powder. For each cup of boiling hot water it calls for 1 teaspoon of the veggie broth powder.
YUMMY ! I just polished off the leftovers that I heated on a plug in electric burner here at the studio. I used a corning dish to store and heat then used an oven mit to remove from the heat and transfer to my desk.
It's all about thinking ahead and making it easy and convienent for you to eat healthy.
Energy Fitness in downtown Memphis and our personal trainers are always sharing our ideas and research proven methods that get our clients the results they want in the quickest and safest time possible. We have helped over 1000 clients reach their health and fitness goals since 2002.
www.EnergyMemphis.com , 552 S. Main, Memphis, TN 38103
This post brought to you by Tonya Tittle, M.S., ACSM
Thursday, September 10, 2009
Mama, I want Protein shake for breakfast
This was just too cute. My nearly 4 year old son and I were out of town. We were out of our routine of eating regular eggs with some kind of carbohydrate for breakfast. Before my feet even touched the ground as I rose from the bed Laken said "I want protein shake for breakfast" . I rarely travel without my protein powder that is easy to mix with water. This photo opportunity just presented itself. We combined our protein shake with either a rice cake with natural peanut butter or an organic rice crispy type bar.
Do you place the same value of getting some protein for breakfast? If not, just remember that your body needs protein every 3 hours as it cannot store protein.
Tuesday, August 11, 2009
Multivitamins-Do You Really Need Them?
Absolutely- We need ideal levels of nutrients to ward off sickness & disease. There are few people that consume the recommended 8-11 servings of fresh fruits & veggies per day. That means your body is not getting the recommended 3000-5000 units of oxygen radical absorption capacity (ORAC) needed to "Scrub out & excrete" free radicals or "rust" from inside your body. The protective effect for antioxidant-rich multivitamins suggests an association with extending life span & quality of life in some research studies. That's why it's called a supplement.
Yes- Diet & lifestyle are essential to reducing risks of heart disease & cancer, bu t multis can be insurance against nutritional gaps in our diet. Keep in mind that a whole food based multivitamin & preferably one that absorbs in the body within 30 minutes of ingestion is considered the best quality. Consider a capsule or liquid vitamin and always consume with food as food helps the multi to unlock the nutrients your body will utilize.
Maybe- If you eat a well-balanced diet-lots of fruits & veggies, protein & whole grains, especially fortified foods like cereal & fresh squeezed juice - you many not need one. We know that too much of certain vitamins, such as E & A can be harmful, so you need to be careful of the dosage based on what you are already eating.
So did you learn something new? ARE you on the multivitamin bandwagon yet? If so, here is the line to the one I recommend to clients, friends, & take myself (even as a pre-natal vitamin along with folic acid). Juice plus has performed & continues to perform many research studies on the effectiveness of their products www.EnergyMemphisJuicePlus.com
FYI: It takes about 2 weeks to "fill up your tank" of nutrients you are lacking in your diet. Some of our clients report making more regular bathroom visits, sleeping better, & having more overall energy.
Start feeling better now & give your body what it need or offset all that unhealthy stuff you stuff in your mouth. Order online at www.EnergyMemphisJuicePlus.com
To Your Good Health,
Tonya Tittle, M.S., ACSM
Energy Fitness
***Downtown Memphis Personal Training Studio - Since 2002 we have helped more than 1000 people feel & look better.
Yes- Diet & lifestyle are essential to reducing risks of heart disease & cancer, bu t multis can be insurance against nutritional gaps in our diet. Keep in mind that a whole food based multivitamin & preferably one that absorbs in the body within 30 minutes of ingestion is considered the best quality. Consider a capsule or liquid vitamin and always consume with food as food helps the multi to unlock the nutrients your body will utilize.
Maybe- If you eat a well-balanced diet-lots of fruits & veggies, protein & whole grains, especially fortified foods like cereal & fresh squeezed juice - you many not need one. We know that too much of certain vitamins, such as E & A can be harmful, so you need to be careful of the dosage based on what you are already eating.
So did you learn something new? ARE you on the multivitamin bandwagon yet? If so, here is the line to the one I recommend to clients, friends, & take myself (even as a pre-natal vitamin along with folic acid). Juice plus has performed & continues to perform many research studies on the effectiveness of their products www.EnergyMemphisJuicePlus.com
FYI: It takes about 2 weeks to "fill up your tank" of nutrients you are lacking in your diet. Some of our clients report making more regular bathroom visits, sleeping better, & having more overall energy.
Start feeling better now & give your body what it need or offset all that unhealthy stuff you stuff in your mouth. Order online at www.EnergyMemphisJuicePlus.com
To Your Good Health,
Tonya Tittle, M.S., ACSM
Energy Fitness
***Downtown Memphis Personal Training Studio - Since 2002 we have helped more than 1000 people feel & look better.
Monday, July 27, 2009
Restaurants in Chicago from Mary
I received this from Mary Jordan- Energy Fitness' administrative assistant from May 2008 to April 2009. Isn't it nice of her to keep in touch with us and give us some good eats in Chicago. Below is her e-mail to me that she wanted me to post on the blog.
I am having a great time in Chicago, and I know a lot of people from Memphis like to visit the city since it's so close. Chicago's known for great food, but it's all things like pizza and polish sausage. Not the best stuff to eat if you're trying to get or stay healthy. I've found two restaurant I wanted to let you guys know about that will help you stick to your goals while you visit Chicago. The first you may have heard of - The Chicago Diner. This is the most famous vegetarian restaurant in the city. Everything on the menu is vegetarian or vegan, but don't let that scare you away. It will help re-balance your food your food karma if you do decide to indulge in those polish sausages. The food is really delicious, and almost all of it it organic or locally grown. The prices are reasonable except for their drinks. I have a feeling they jack those prices up because they can't be making that much profit on the food. The other place I really like is The Heartland Cafe. It's in Roger's Park which is about as far north as you can go and still be in Chicago, however, it is still easily accessible by public transportation (parking around this place is tricky; you'd probably have to walk a couple of blocks). I recommend the Heartland Macro Plate or Veggie Chili. I do not recommend their veggie B B Que dish, or the B B Que in Chicago. Wait until you get back to Memphis if you have to have it. Their portion sizes are a little smaller than most, actually reasonable. And like the Chicago Diner, practically everything here is organic or locally grown. A quick google search of either place will take you right to their website and location. As I discover new places in the city, I will let you all know.
Mary Jordan
If you have questions on where to eat downtown or around town and not blow your diet just respond to this post with your question or e-mail energymemphis@gmail.com
I am having a great time in Chicago, and I know a lot of people from Memphis like to visit the city since it's so close. Chicago's known for great food, but it's all things like pizza and polish sausage. Not the best stuff to eat if you're trying to get or stay healthy. I've found two restaurant I wanted to let you guys know about that will help you stick to your goals while you visit Chicago. The first you may have heard of - The Chicago Diner. This is the most famous vegetarian restaurant in the city. Everything on the menu is vegetarian or vegan, but don't let that scare you away. It will help re-balance your food your food karma if you do decide to indulge in those polish sausages. The food is really delicious, and almost all of it it organic or locally grown. The prices are reasonable except for their drinks. I have a feeling they jack those prices up because they can't be making that much profit on the food. The other place I really like is The Heartland Cafe. It's in Roger's Park which is about as far north as you can go and still be in Chicago, however, it is still easily accessible by public transportation (parking around this place is tricky; you'd probably have to walk a couple of blocks). I recommend the Heartland Macro Plate or Veggie Chili. I do not recommend their veggie B B Que dish, or the B B Que in Chicago. Wait until you get back to Memphis if you have to have it. Their portion sizes are a little smaller than most, actually reasonable. And like the Chicago Diner, practically everything here is organic or locally grown. A quick google search of either place will take you right to their website and location. As I discover new places in the city, I will let you all know.
Mary Jordan
If you have questions on where to eat downtown or around town and not blow your diet just respond to this post with your question or e-mail energymemphis@gmail.com
Friday, July 24, 2009
How to Eat Enough Protein
How to get more protein everyday.
Are you having a hard time thinking of all the ways you can get the reccommended 70-90 grams that you need everyday or you can't think of other sources of protein to add to your diet?
Supplementing your diet with a quality protein shake is essential for people on the go.
If you just can't bring yourself to doing a protein shake then here is a list of foods that you may be willing to add to your diet.
MEATS:
Beef (6 oz.) - 54 grams
Turkey, breast (6 oz.) - 51.4 gms
Pork Chop (6 oz) - 49 gmsTurkey,
dark meat (6 oz) - 48.6 gms
Hamburger (6 oz) - 48.6 gms
Chicken, dark meat (6 oz) = 47.2 gms
Tuna (6 oz) - 40.1 gms
Broiled Beefsteak (6 oz) - 38.6 gms
Chicken, breast (6 oz) - 37.8 gms
Ham (6 oz) - 35.4 gms
Salmon (6 oz) - 33.6 gms
DAIRY/EGGS
Cottage cheese (1 cup) - 28.1 gms
Yogurt, low fat (1 cup) - 10.7 gmsS
kim milk (1 cup) - 8.3 gms
Whole milk (1 cup) - 8 gms
American cheese (1 oz) - 7 gms
Soymilk (6 oz) - 6.7 gms
Egg (1 large) - 6.3 gms
MEAT SUBSTITUTES, BEANS & LEGUMES, NUTS
Veggie Burger (6 oz) - 51.4 gms
Tofu (6 oz) - 13.8 gms
Peanut Butter (2 tbsp.) - 8.1 gms
Almond Butter (2 tbsp.) - 7 gms
Lentils (1/2 cup) - 9 gms
Split peas (1/2 cup) - 8.1 gms
Kidney Beans (1/2 cup) - 7.6 gms
Seasame Seeds (1 oz.) - 7.5 gms
Black Beans (1/2 cup) - 7.5 gms
Garbanzo Beans (1/2 cup) - 7.3 gms
Green Peas (1/2 cup) - 4.1 gms
FRUITS AND VEGETABLES
Orange (large) - 1.7 gms
Banana (medium) - 1.2 gms
Green Beans (1/2 cup) - 1 gm
Carrots (1/2 cup) - .8 gm
Apple (large) - 0 gms
Happy eating of the right stuff,
Tonya Tittle, M.S., ACSM
Owner/Dir. of Training
Energy Fitness
552 S. Main
901-523-2348
*Personal Trainers Downtown Memphis
Are you having a hard time thinking of all the ways you can get the reccommended 70-90 grams that you need everyday or you can't think of other sources of protein to add to your diet?
Supplementing your diet with a quality protein shake is essential for people on the go.
If you just can't bring yourself to doing a protein shake then here is a list of foods that you may be willing to add to your diet.
MEATS:
Beef (6 oz.) - 54 grams
Turkey, breast (6 oz.) - 51.4 gms
Pork Chop (6 oz) - 49 gmsTurkey,
dark meat (6 oz) - 48.6 gms
Hamburger (6 oz) - 48.6 gms
Chicken, dark meat (6 oz) = 47.2 gms
Tuna (6 oz) - 40.1 gms
Broiled Beefsteak (6 oz) - 38.6 gms
Chicken, breast (6 oz) - 37.8 gms
Ham (6 oz) - 35.4 gms
Salmon (6 oz) - 33.6 gms
DAIRY/EGGS
Cottage cheese (1 cup) - 28.1 gms
Yogurt, low fat (1 cup) - 10.7 gmsS
kim milk (1 cup) - 8.3 gms
Whole milk (1 cup) - 8 gms
American cheese (1 oz) - 7 gms
Soymilk (6 oz) - 6.7 gms
Egg (1 large) - 6.3 gms
MEAT SUBSTITUTES, BEANS & LEGUMES, NUTS
Veggie Burger (6 oz) - 51.4 gms
Tofu (6 oz) - 13.8 gms
Peanut Butter (2 tbsp.) - 8.1 gms
Almond Butter (2 tbsp.) - 7 gms
Lentils (1/2 cup) - 9 gms
Split peas (1/2 cup) - 8.1 gms
Kidney Beans (1/2 cup) - 7.6 gms
Seasame Seeds (1 oz.) - 7.5 gms
Black Beans (1/2 cup) - 7.5 gms
Garbanzo Beans (1/2 cup) - 7.3 gms
Green Peas (1/2 cup) - 4.1 gms
FRUITS AND VEGETABLES
Orange (large) - 1.7 gms
Banana (medium) - 1.2 gms
Green Beans (1/2 cup) - 1 gm
Carrots (1/2 cup) - .8 gm
Apple (large) - 0 gms
Happy eating of the right stuff,
Tonya Tittle, M.S., ACSM
Owner/Dir. of Training
Energy Fitness
552 S. Main
901-523-2348
*Personal Trainers Downtown Memphis
Wednesday, May 13, 2009
A trainers day of food on vacation - with pics
Who says you can't eat healthy on the road? When you commit to a healthy lifestyle you have no choice but to carry those healthy habits with you wherever you travel. This was a trip to New Orleans where there is plenty of unhealthy food to be found. This is to show you how me (a trainer) can eat healthy and even have some fudge.Above picture: Breakfast at Holiday Inn 8:15 a.m. (egg white veggie omlet, potatoes, 12 ounces of water, i did not eat the bread pictured)
Lunch in the room with snacks i packed 1 p.m. (veggie booty, 1/2 cup mandrin oranges, about 30 almonds, protein shake 8 ounces.)
Snack - Fruit leather 4:43 p.m.
Snack - found in fitness center when checking it out, 5 p.m. (shared with my 3 year old)
Dinner 7:15 p.m. - Red Fish Bar / Restaurant (red fish, potatoes and veggies)
Dessert 8:30 p.m. - Fudge and water (shared with 3 year old son)What about you? Do you think you could eat like this and still enjoy your vacation? Try thinking outside the box and pack snacks or go to the local market and get some for the room. Being prepared will more likely result in avoiding bad choices. You can do it, don't be lazy and make excuses on how you can't eat healthy.
We at Energy Fitness teach our clients a healthy and realistic way of eating that will get results and stick. We offer customized meal plans for everyone that have been proven to get our clients on track and stay on track.
If you looking for certified and highly qualifiied fitness trainers/personal trainers in the Downtown Memphis area then Energy Fitness is the place where you finally get to where you love what you see in the mirror.
For a free consult go to www.EnergyMemphis.com
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