Memphis Roller Derby gal gets her body back!

Memphis Roller Derby team member Adrienne Klein had great success with
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)

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.

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

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.

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.

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

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