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Kids Fitness Starts July 21st

Posted on July 17, 2017 at 12:20 AM Comments comments (0)

Kids Fitness Classes at Effie & Evie's Fitness in Smyrna TN

Kid's Fitness classes consist of Kids Yoga and Kids Fitness Bootcamps for 6-11yr olds. 12yr plus will be in the adult classes. Kids fitness classes are a great way to get your kids interested in health and fitness. They get to hang out with other kids that enjoy fitness.  It helps reduce stress and burn off extra energy. Studies show kids that are active have less discipline issues. They are more focused and aware of their physical abilities. 

Yoga classes are co-taught by the owner's 9yrd daughter. The poses are beginner and alot of fun exercises are added to keep the children's attention. We love to make yoga fun.  The fitness boot camp classes are filled with team exericises and fitness games/exercises.  The kids love the relay races and partner exercises.

Sign up today!!!!!!!1111

Exercise that is best for the brain

Posted on July 8, 2017 at 11:40 PM Comments comments (0)

Which Type of Exercise Is Best for the Brain?

BY GRETCHEN REYNOLDS  (https://well.blogs.nytimes.com/2016/02/17/which-type-of-exercise-is-best-for-the-brain/)

Gretchen Reynolds on the science of fitness.

Some forms of exercise may be much more effective than others at bulking up the brain, according to a remarkable new study in rats. For the first time, scientists compared head-to-head the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. The surprising results suggest that going hard may not be the best option for long-term brain health.

As I have often written, exercise changes the structure and function of the brain. Studies in animals and people have shown that physical activity generally increases brain volume and can reduce the number and size of age-related holes in the brain’s white and gray matter.

Exercise also, and perhaps most resonantly, augments adult neurogenesis, which is the creation of new brain cells in an already mature brain. In studies with animals, exercise, in the form of running wheels or treadmills, has been found to double or even triple the number of new neurons that appear afterward in the animals’ hippocampus, a key area of the brain for learning and memory, compared to the brains of animals that remain sedentary. Scientists believe that exercise has similar impacts on the human hippocampus.


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These past studies of exercise and neurogenesis understandably have focused on distance running. Lab rodents know how to run. But whether other forms of exercise likewise prompt increases in neurogenesis has been unknown and is an issue of increasing interest, given the growing popularity of workouts such as weight training and high-intensity intervals.

So for the new study, which was published this month in the Journal of Physiology, researchers at the University of Jyvaskyla in Finland and other institutions gathered a large group of adult male rats. The researchers injected the rats with a substance that marks new brain cells and then set groups of them to an array of different workouts, with one group remaining sedentary to serve as controls.

Some of the animals were given running wheels in their cages, allowing them to run at will. Most jogged moderately every day for several miles, although individual mileage varied.

Others began resistance training, which for rats involves climbing a wall with tiny weights attached to their tails.

Still others took up the rodent equivalent of high-intensity interval training. For this regimen, the animals were placed on little treadmills and required to sprint at a very rapid and strenuous pace for three minutes, followed by two minutes of slow skittering, with the entire sequence repeated twice more, for a total of 15 minutes of running.

These routines continued for seven weeks, after which the researchers microscopically examined brain tissue from the hippocampus of each animal.

They found very different levels of neurogenesis, depending on how each animal had exercised.

Those rats that had jogged on wheels showed robust levels of neurogenesis. Their hippocampal tissue teemed with new neurons, far more than in the brains of the sedentary animals. The greater the distance that a runner had covered during the experiment, the more new cells its brain now contained.

There were far fewer new neurons in the brains of the animals that had completed high-intensity interval training. They showed somewhat higher amounts than in the sedentary animals but far less than in the distance runners.

And the weight-training rats, although they were much stronger at the end of the experiment than they had been at the start, showed no discernible augmentation of neurogenesis. Their hippocampal tissue looked just like that of the animals that had not exercised at all.


Obviously, rats are not people. But the implications of these findings are provocative. They suggest, said Miriam Nokia, a research fellow at the University of Jyvaskyla who led the study, that “sustained aerobic exercise might be most beneficial for brain health also in humans.”

Just why distance running was so much more potent at promoting neurogenesis than the other workouts is not clear, although Dr. Nokia and her colleagues speculate that distance running stimulates the release of a particular substance in the brain known as brain-derived neurotrophic factor that is known to regulate neurogenesis. The more miles an animal runs, the more B.D.N.F. it produces.


Weight training, on the other hand, while extremely beneficial for muscular health, has previously been shown to have little effect on the body’s levels of B.D.N.F., Dr. Nokia said, which could explain why it did not contribute to increased neurogenesis in this study.

As for high-intensity interval training, its potential brain benefits may be undercut by its very intensity, Dr. Nokia said. It is, by intent, much more physiologically draining and stressful than moderate running, and “stress tends to decrease adult hippocampal neurogenesis,” she said.

These results do not mean, however, that only running and similar moderate endurance workouts strengthen the brain, Dr. Nokia said. Those activities do seem to prompt the most neurogenesis in the hippocampus. But weight training and high-intensity intervals probably lead to different types of changes elsewhere in the brain. They might, for instance, encourage the creation of additional blood vessels or new connections between brain cells or between different parts of the brain.

So if you currently weight train or exclusively work out with intense intervals, continue. But perhaps also thread in an occasional run or bike ride for the sake of your hippocampal health.

Sets and Reps

Posted on May 31, 2017 at 10:30 PM Comments comments (0)

Sets and Reps

By Kristy Donathan Bryant

Many people are confused about how many sets and repetitions you are supposed to do. Most people do 3 sets x 10 repetitions. This is okay if you have the weight and rest in between the repetitions correct. The load and repetition assignments are based on your specific training goals. For Muscular Endurance (toning up muscle) you would want lighter weight. This would be 67% of Max and your repetitions would be 12. For Hypertrophy (Building muscle) you would want a little heavier weight. This would be 67-85% of Max and your repetitions would be 6-12. For Strength you would want heavy weight. This would be 85% of Max and your repetitions would be 6. For Power: single effort event, you would want very heavy weight 80-90% of Max and 1-2 reps. For Power: multiple effort event- you would want heavy weight 75-85% of Max and 3-5 reps. Your sets can very from 2-4 on average. Depending on want kind of work out you are doing it make be more sets or less. But 2-4 sets is most common.

It is important that you realize that strength & power is different than building muscle. Your rest in between repetitions is just as important. For Muscular endurance (toning) you want to only rest less than or equal to 30 seconds. For hypertrophy (building mass) you only want to rest 30 seconds to a minute. This is because you want to break down your muscle and take it to fatigue in order for it to rebuild later. This is how your muscle grows. It breaks down and then rebuilds bigger. For power and strength you rest 2-5 minutes. This should be a full recovery. You will definitely need this longer rest for lower body.

This is important to know when designing a workout program. That way it ensures you reach your goals in the shortest amount of time possible. Also a common mistake is working out the same muscle groups every day or every other day; especially if you are trying to build muscle. By not allowing the muscle to recover you are not allowing it to rebuild and grow. Also for power it doesn’t allow enough rest for the next workload so you are hindering how much weight you can increase weekly or monthly. For muscle endurance it is on the fence whether it helps or hinders. Over a long time frame it will hinder your workout so I would make sure you rest at least a day or two. Another resolution to the problem would be to change up the actually exercises if the muscle groups are the same. Also you will have load increases as you get stronger. This is typically 2.5-5lbs at a time. It can be larger increases but this is usually for larger, stronger athletes. They can increase by 10-15 pound increments.

Also knowing how many times a week to train is important too. A beginner should do resistance training 2-3 times a week. An Intermediate person should do resistance training 3-4 times a week. An advanced person should work out 4-7 times a week. This is basic information and obviously once you get into sport specific needs a lot of the information will vary.

Yoga May Be Good for the Brain

Posted on May 31, 2017 at 10:25 PM Comments comments (0)

Yoga May Be Good for the Brain


getty images    

A weekly routine of yoga and meditation may strengthen thinking skills and help to stave off aging-related mental decline, according to a new study of older adults with early signs of memory problems.


Most of us past the age of 40 are aware that our minds and, in particular, memories begin to sputter as the years pass. Familiar names and words no longer spring readily to mind, and car keys acquire the power to teleport into jacket pockets where we could not possibly have left them.


Some weakening in mental function appears to be inevitable as we age. But emerging science suggests that we might be able to slow and mitigate the decline by how we live and, in particular, whether and how we move our bodies. Past studies have found that people who run, weight train, dance, practice tai chi, or regularly garden have a lower risk of developing dementia than people who are not physically active at all.


There also is growing evidence that combining physical activity with meditation might intensify the benefits of both pursuits. In an interesting study that I wrote about recently, for example, people with depression who meditated before they went for a run showed greater improvements in their mood than people who did either of those activities alone.


But many people do not have the physical capacity or taste for running or other similarly vigorous activities.


So for the new study, which was published in April in the Journal of Alzheimer’s Disease, researchers at the University of California, Los Angeles, and other institutions decided to test whether yoga, a relatively mild, meditative activity, could alter people’s brains and fortify their ability to think.


They began by recruiting 29 middle-aged and older adults from the Los Angeles area who told the researchers that they were anxious about the state of their memories and who, during evaluations at the university, were found to have mild cognitive impairment, a mental condition that can be a precursor to eventual dementia.


The volunteers also underwent a sophisticated type of brain scan that tracks how different parts of the brain communicate with one another.


The volunteers then were divided into two groups. One began a well-established brain-training program that involves an hour a week of classroom time and a series of mental exercises designed to bolster their memory that volunteers were asked to practice at home for about 15 minutes a day.


The others took up yoga. For an hour each week, they visited the U.C.L.A. campus to learn Kundalini yoga, which involves breathing exercises and meditation as well as movement and poses. The researchers chose this form of yoga largely because people who are out of shape or new to yoga generally find it easy to complete the classes.


The yoga group also was taught a type of meditation known as Kirtan Kriya that involves repeating a series of sounds — a mantra — while simultaneously “dancing” with repetitive hand movements. They were asked to meditate in this way for 15 minutes every day, so that the total time commitment was equivalent for both groups.


The volunteers practiced their programs for 12 weeks.


Then they returned to the university’s lab for another round of cognitive tests and a second brain scan.


By this time, all of the men and women were able to perform significantly better on most tests of their thinking.


But only those who had practiced yoga and meditation showed improvements in their moods — they scored lower on an assessment of potential depression than those in the brain-training group — and they performed much better on a test of visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognize objects and navigate the world.


The brain scans in both groups displayed more communication now between parts of their brains involved in memory and language skills. Those who had practiced yoga, however, also had developed more communication between parts of the brain that control attention, suggesting a greater ability now to focus and multitask.


In effect, yoga and meditation had equaled and then topped the benefits of 12 weeks of brain training.


“We were a bit surprised by the magnitude” of the brain effects, said Dr. Helen Lavretsky, a professor of psychiatry at U.C.L.A. who oversaw the study.


How, physiologically, yoga and meditation had uniquely changed the volunteers’ brains is impossible to know from this study, although reductions in stress hormones and anxiety are likely to play a substantial role, she said. “These were all people worried about the state of their minds,” she pointed out.


Movement also increases the levels of various biochemicals in the muscles and brains that are associated with improved brain health, she said.


Whether other forms of yoga and meditation or either activity on its own might likewise bulk up the brain remains a mystery, she said. But there may be something especially potent, she said, about combining yoga with the type of meditation practiced in this study, during which people were not completely still.


The Alzheimer’s Research and Prevention Foundation, which partially funded this study, provides information on its website about how to start meditating in this style.



Essential Oils --Sweet Orange

Posted on May 7, 2017 at 9:55 PM Comments comments (0)

Remember we have Essential Oils in our Yoga Studio sold  by Foxworth Scents.  However the Sweet Orange Oils and other therapeutic oils will be sold by E & E fitness. 

Sweet Orange Oil 

It is one of the best essential oils for helpng you to feel positive, uplifted and also creative. It smells like a juicy, freshly peeled orange. It will leave you feeling bright, energetic and productive.

It's power comes from it's active ingredient, limonene, which has been proven to reduce stress levels and help decrease depression.

To use sweet orange oil, simply combine a few drops fo the pure essential oil with a tablespoon of carrier oil, such as sweet almond oil, and massage into your skin. You can also use it in a diffuser to spread the scent through the room, and allow your family, friends or coworkers to enjoy the boosting benefits.

Benefits of Yoga

Posted on May 7, 2017 at 9:45 PM Comments comments (0)

Benefits of Yoga:

  • Increased flexibility
  • Better posture
  • Decreased depression (Makes you feel happier)
  • Decreased stress levels
  • Greater strength in muscles and joints
  • Better balance
  • Develops balance
  • Great core workout
  • Protects spine
  • Improves blood flow
  • Boosts your immunity and lymph drainage
  • Regulates adrenal glands
  • Helps your focus
  • Relieves symptoms of hormonal imbalance or the menopause
  • Beats insomnia and helps you to sleep better
  • Heals your mind
  • Provides you a great cardio workout


12 Amazing Paddleboard Yoga Poses (and How to Do Them)

Posted on April 29, 2017 at 8:55 PM Comments comments (0)

12 Amazing Paddleboard Yoga Poses (and How to Do Them)


Visit this link.  This is a great article for Stand Up Paddle Board Yoga.


Photo and article provided by LiveStrong


Posted on April 22, 2017 at 10:35 PM Comments comments (0)


By Kristy Donathan Bryant

Your metabolism can be affected by genetics and age but for the most part it is affected by what we do to it. Did you know you can slow down or speed up your metabolism? Before I get into that I would like to explain what metabolism is. Metabolism is the process in which your body breaks down food and uses it as energy. This gives you the ability to function and do all the things that your body is meant to do. If you have a fast metabolism your body stores less body fat. In return if you have a slow metabolism your body tends to store more fat.

These are the secrets to keeping your metabolism up.

1) Feeding your body. Just keep in mind that your body needs food (fuel) in order to burn fat. If you do not give your body enough fuel it thinks you are starving it and will actually hold onto fat stores. So make sure you are fueling your body. It is recommended to eat 5-6+ small meals a day to keep your metabolism up. First make sure you eat breakfast within in an hour or so of waking up. This will jump start your metabolism for the day. Remember that you are fasting while you are sleeping so your body thinks you are starving it. That is why you need to teach your body that every morning you will fuel it again.

2) Exercising in your Cardiovascular Endurance Zones. When you exercise in your endurance zones you are burning glucose and not fat. This is important because not only do you want to burn fat you want to burn glucose also. When your body depletes itself of glycogen stores it lets the body know that it needs to store more glycogen next time. {When glycogen is burned it is called glucose}. So in order to store more glycogen your body stores less fat. Picture this process as a fork in the road and your food can either go to the right to be stored as fat or it can go to the left to be stored as glycogen. Obviously we want it to always go to the left. Well if you train your body to go to the left more that the right this helps in speeding up your metabolism. If you don’t exercise your body will see that it doesn’t need much glycogen stores because they are not getting burned. So what do you think happens? Yep, the food goes to the right to be stored as fat.

3) Exercising in your Fat Burn zones. When you exercise in your fat burn zones, obviously you are burning stored fat. So it is important to work out in both zones for maximum metabolism benefits.

4.) Strength training. It is important to also do strength training. The more lean muscle you have the more calories your body burns at rest. Also with strength training you still burning calories because you are still getting your heart rate up. So it is important to have a balance between cardio and strength training. This aids in toning up the body as you lose the weight. Women have a misconception on strength training. Just because you work out with weights does not mean you will bulk you. Super models do strength training. It is all about how you utilize your sets, reps and amount of weight.

We have gone over the ways to speed up your metabolism but I have told you the ways you can actually slow down your metabolism. These are just as important because you want to do everything possible to speed up your metabolism and stay away from things that can slow it down. Some of these things are an echo of the ways to speed up your metabolism.

1.) Do not fast (starve yourself) and make sure you eat enough calories through out the day. Women on average should eat 1200-1800 calories a day. This can vary for an example depending on your weight 1200 will be too low. Men should eat 2000 calories or more a day. The best way to determine this is to take a RMR (resting metabolic rate) test. As I discussed earlier if you don’t eat enough your body will hold onto fat stores because it thinks you are starving it.

2.) Not getting enough exercise. Make sure you exercise a minimum of 3 times a week. Working out on a regular basis keeps your metabolism up and obviously burns calories on top of that. Also this will increase lean muscle; the more lean muscle your body has the more calories it burns at rest. So don’t worry about your actual weight per say but the amount of lean muscle mass you have.

3.) Not getting enough sleep. The average person needs 7-9 hours of sleep. Studies have shown that people that average 9 hours of sleep will decrease the aging process. Also your body needs sleep to produce certain hormones. These hormones are released during sleep: growth hormone and melatonin. These hormones aid in the metabolism. Also when there is low levels of these hormones your body releases a stress hormone called cortisol. Cortisol will slow down the metabolism and will assist your body in storing fat. We don’t want to store more fat just by not getting enough sleep.

So now that you know what slows down and speeds up your metabolism, you will have greater success in your weight loss battles. Whether it is to lose weight, gain weight or maintain.

The Benefits of Yoga

Posted on April 22, 2017 at 10:05 PM Comments comments (0)

Photo and article Courtesy of Gaiam.com


2009-01-01 | Guest Contributor|

by Ashley Dodson

The benefits of yoga provide both instant gratification and lasting transformation. In the fitness world, both are extremely important. Too much time with too few results can be incredibly discouraging, and monotonous routines week after week can lead to stagnation. Yoga can change your physical and mental capacity quickly, while preparing the mind and body for long-term health.


Most yoga studios and local gyms offer yoga classes that are open to all generations and fitness levels. It’s exciting to enter a room full of young teens, athletes, middle-aged moms, older gentlemen, and even fitness buffs and body builders. Everyone can feel accepted and included and, unlike other sports or classes that focus on niche clients, yoga tends to offer open arms. Whether you like to say “Om” or you can’t stand the word “yogi”; whether you are 92, 53, or even 12, yoga can help you.


Yoga is not just about working out, it’s about a healthy lifestyle. The practice of yoga allows students to find stillness in a world consumed with chaos. Peace and tranquility achieved through focused training appeals to everyone.

Yoga’s deep breathing and meditation practices help foster an inner shift from to-do lists, kids and spouse’s needs, financial concerns, and relationship struggles to something a little bit bigger than the issues you face. Yoga helps relieve stress and declutters the mind, helping you to become more focused.


One of the benefits of yoga is that you can choose a yoga style that’s tailored to your lifestyle, such as hot yoga, power yoga, relaxation yoga, prenatal yoga, etc. Whether you prefer to practice at home, in a private session, while watching a DVD or at a studio or gym, there are a huge variety of options available to suit your goals and needs.

If you’re a yoga beginner, hatha yoga, which focuses on basic postures at a comfortable pace, would be great for you. If you want to increase strength through using more of your own body’s resistance, power yoga may be right for you. If you’re ready for a deeper practice, Bikram, also called “hot yoga,” may be just what you’re looking for. In Bikram yoga, the room temperature is set to around 105 degrees Fahrenheit, resulting in greater elimination of toxins from the body through the increased production of sweat. No matter your fitness level, fat percentage, or health history, yoga has a style for you.


Yoga’s focus on strength training and flexibility is an incredible benefit to your body. The postures are meant to strengthen your body from the inside out, so you don’t just look good, you feel good, too. Each of the yoga poses is built to reinforce the muscles around the spine, the very center of your body, which is the core from which everything else operates. When the core is working properly, posture is improved, thus alleviating back, shoulder, and neck pain.

The digestive system gets back on track when the stretching in yoga is coupled with a healthy, organic diet, which can relieve constipation, irritable bowel syndrome (IBS), and acid reflux. Another one of the benefits of yoga is that stretching and holding postures also causes muscles to lengthen, which gives the body a longer, leaner look.


Adapted from the basic Ashtanga yoga, power yoga requires increased energy, focus, and strength. Although power yoga evolved from the basics, it certainly is not a basic course.

How does it help build muscle? Most poses are held for five full breaths versus the usual one to three breaths. Muscles are challenged as the mind and body have to work together simultaneously to hold a position without giving up. Breathing, posing, moving, and increasing flexibility happen together at one time, which unearths a new level of discipline in your mind and body.


Isometric exercises are one of the best ways to build core strength. Isometric, stemming from the words “same” and “length,” simply translates to holding one position without moving. Power yoga uses isometric exercises along with other postures that are designed to make the core and back stronger. Flexibility and balance stem from your core, so it’s important to train this area of the body. In turn, you can increase the strength and health of your entire body. Generally a high-temperature room is used in this practice to help keep the muscles warm and release additional toxins from the body.


Here’s a list of some of the most beneficial aspects of power yoga:

It increases endurance, strength, and flexibility.

Mental endurance and physical stamina are tested through holding postures for extended breaths.

Arm and shoulder strength is increased as you use your own body weight for resistance.

Lats, traps, and other back muscles begin to support the spine better than before.

Abdominals and obliques are refined and toned through building core muscles.

Posture begins to correct itself over time.

Hip flexors are stretched and strengthened.

Glutes, quads, hamstrings, and calves are strengthened.

No matter what ails your aching body, or if you just want to take your fitness to a higher level, power yoga’s ability to build muscle has an undeniable effect on the total body.


Posted on April 16, 2017 at 12:00 AM Comments comments (0)

Welcome to our Fitness Blog.

We will make our first Blog soon. We will be opening Mid May or First of June!!!  Hope to see you soon!!!