Eng Fit

Eng Fit Helping engineers lose weight and build a lean physique that has them feeling strong and confident!

09/01/2023

It's 1030am and you're starting to feel peckish at the office... what do you do?

Do you reach for one of those doughnuts in the middle of the table?

I know have! Lol

Especially when I've been trying to limit by calories by not eating breakfast... then the doughnuts were very tempting!

Over time I've found the best way to avoid eating empty calories at my desk is just to not have food available!!

But... that's not really a solution is it??

It just left me susceptible to bingeing more when snacks were available!

So I've gone back to eating a decent breakfast and making sure it has a relatively high level of protein.

My current go-to... Greek yogurt and a high protein cereal with a banana and maybe some berries!

What do you usually have for breakfast?? Comment below!

And if you want some high-protein recipe idea you can have for breakfast, comment "BREAKFAST" or send me a message and I'll send you 5 high-protein breakfast recipes!

Want to know why it's so important for office workers to build muscle?Many of us office workers find it challenging to b...
08/29/2023

Want to know why it's so important for office workers to build muscle?

Many of us office workers find it challenging to burn loads of calories throughout the day and tend to carry around some extra pounds.

Because let's face it, we aren't burning excess calories sitting at our desk and so we have a limited window for exercise.

And if you have kids and other family commitments that window can get even smaller!

Fortunately though, there is a way to increase the amount of calories we burn throughout the day!

The key is what's called our Basal Metabolic Rate (BMR) which is essentially how much energy we spend at rest.

So if we increase our BMR, we will burn more calories throughout the day without having to do anything extra!

How do we increase our BMR??

By having more muscle!

Lean muscle has been proven to positively correlate to a high BMR and burning more calories while at "rest'?

If you want some help building muscle, why not try out the first week of my EngFit strength training program for free!

And don't worry it's scalable to where ever you're at!

Message me for more details!

The power of a friend!Most things in life are more fun with a friend.Whether going out to eat or going on an adventure, ...
08/22/2023

The power of a friend!

Most things in life are more fun with a friend.

Whether going out to eat or going on an adventure, sharing the fun helps make the experience that much more special.

A good friend can also help you accomplish your goals!

Whether that's partnering with you or holding you accountable or just being there to encourage you, friends are invaluable support!

I have to give credit to a friend of mine for helping me achieve the fitness goals I've been able to reach.

We used to work out together multiple times a week and he helped me get stronger and in some of the best shape I've ever been!

Whether it was 6am or 8pm, whatever the plan was, I knew I had to show up or he'd be waiting!

Do you have someone holding you accountable for your fitness goals?

Or not even just fitness, do you have someone holding you accountable for your professional goals?

Who is it?

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What coach or mentor has had an impact on you?? Give them a shout out! Whether it's starting a new pursuit or a new vent...
08/18/2023

What coach or mentor has had an impact on you?? Give them a shout out!

Whether it's starting a new pursuit or a new venture or even if you're just looking for help advancing your own career, working with a coach can often be extremely helpful!

With their experience they've probably either been there before themselves or seen others in the situation you're in.

And a good coach will let you draw on that experience for yourself!

A coach or mentor can:

- help you develop realistic achievable plans.

- hold you accountable to following through on your commitments

- encourage you when you're lacking motivation

As John Wooden said: "A good coach can change the game. A great coach can change a life."

So shout out a coach or mentor who's had a positive impact on you!

The back squat! The King of barbell lifting (in my opinion anyways!)It obviously trains your quads, hamstrings and glute...
08/17/2023

The back squat! The King of barbell lifting (in my opinion anyways!)

It obviously trains your quads, hamstrings and glutes but as a compound movement the supporting muscles in the abdominals and lower back get recruited as well when you squat!

The power of the position will also allow you to load up the weight (over time) so you can do more "work" per lift than most other movements.

Hitting multiple muscle groups with one just movement and loading up the weight a little bit is a great way to be efficient!

And minimize the time you have to spend in the gym which is a big win for many of us!

Now when you're squatting with weight, it's important to:
1) Keep the weight on your heels

2) Keep your knees over your toes

3) Keep your chest pointed forward

These are the most common technique 'fails' I see when training people to squat so keep them them in mind!

How much can you squat? Let me know below!

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08/16/2023

How do you stay active at the office?

Any good tips other than
getting another coffee?

“People with goals succeed because they know where they're going.” — Earl NightingaleI saw this quote today and wanted t...
08/14/2023

“People with goals succeed because they know where they're going.” — Earl Nightingale

I saw this quote today and wanted to share it because it's so true!

Without goals to guide us, most of us will tend to drift and live aimlessly wishing for the weekend or daydreaming about our next holiday.

I know because I've been there too.

Struggling to be engaged or excited about the tasks in front of me.

But setting goals has helped me find more motivation and ultimately become more productive!

And setting goals for different aspects of life helps me keep my focused balanced as well.

Do you set goals for your fitness? How about work goals?

My fitness goals for this week are 4 workout sessions and to track my protein consumption every day!

And for work, my goals are to stay caught up on RFI responses for a project I have in construction and to review the submissions for an RFP.

What are your goals this week??

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Protein is key to building muscle as well as helping you feel full so you don't consume empty calories! Check out this r...
07/12/2023

Protein is key to building muscle as well as helping you feel full so you don't consume empty calories! Check out this recipe for an easy high protein breakfast/snack included in our EngFit recipe pack!

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