Engage Personal Training

03/15/2023

Guess what? 😱

Healthy people eat virtually the same things week to week, and even day to day.

If you’re thinking “HOW BORING” keep reading below ⬇️

For a lot of people, it’s not boring at all!

Unhealthy people tend to eat much of the same junk foods on a daily/weekly basis… fries, pizza, burgers, fried foods, etc!

WHY NOT find 3 or 4 HEALTHY meals that you thoroughly enjoy and eat them on a regular basis instead of these unhealthy staples in your diet?

1️⃣ You know they are good for you
2️⃣ They taste great!

Foods like:

🥑 Avocados
🥚 Eggs
🍗 Grilled Chicken
🍝 Red Lentil Pasta
🫐 Blueberries
🥛 Protein Shakes

These foods taste great and are great for you!

If you’d like to start eating healthier, that does not mean you need to have a different menu every night, spend quadruple on your groceries, or learn a whole new cooking technique!

Try swapping out some of those unhealthy meals for healthy ones that you love!

👉 If you are looking for assistance to reach your nutrition and fitness goals, tap the link in our bio.

We’d love to see you at the gym!

02/27/2023

When it comes to results that stand the test of time, there is always one common denominator: Lifestyle change.

Roughly 90-95% of people who successfully lose weight will regain just about all of it back in 1-3 years. That is a pretty disappointing statistic.

So, what’s different about the 5-10% of people who succeed in keeping the weight off for the long haul?

They’ve adopted a new identity. They eat differently, they sleep differently, they think differently, they manage stress differently, they view fitness differently, and they prioritize different aspects of their lives.

They’ve adopted the identity of a “Fit Person.”

Here’s what you can do ⬇️

Whatever your goals are, create a list of habits displayed by successful people in those disciplines:

Want to be better with your money? Act more like Dave Ramsey.
Want to increase your motivation? Act more like Kobe Bryant.
Want to live till 100? Act more like Laird Hamilton.
Want to learn more? Act more like Joe Rogan.

Find someone that is doing what you want to do, and act more like them.

“Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny.” – Gandhi

02/09/2023

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐄𝐧𝐠𝐚𝐠𝐞 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠??

Engage is Malvern's newest personal training studio and here to help as many adults in the community as possible!

We offer personal training for busy adults to get in the best shape of their life in a pain-free environment!

Do you want to join us?

Send us a message to get started with your no-risk free workout💪🏻

02/06/2023

How to Kill Hunger 😱

If you want to lose weight, there’s a good chance that you’re going to feel hungry throughout the process, and that can often feel uncomfortable.

The good news is that hunger doesn’t mean you are starved of nutritional resources…

Hunger is a biological process that is triggered by a release of hormones in the body that’s mostly associative.

The truth about hunger is that you will feel hungry when you are USED TO eating… and what you are used to eating is what brought you to the state of health that you are looking to change.

With that said, here are 3 tips for staying on track with your nutrition when hunger kicks in.

1️⃣ EAT ENOUGH PROTEIN

The vast majority of men and women who are trying to lose weight, just don’t eat enough protein.

More protein in your diet typically = more weight loss on a diet.

TIP 👉 Aim for 1g per lb of lean body mass. The easiest way to do this is to use what you would weigh at your absolute fittest. So, if you weigh 200lb, but in a perfect world you would weigh 120lb then your protein goal would be 120lb.

2️⃣ A GOOD WORKOUT REGIMEN

“Diet and exercise…. where are the REAL secrets?”

If you’re asking yourself this question, the real secret IS diet and exercise.

Exercise is proven to suppress the brain regions associated with hunger signaling. It reduces hunger cravings and increased the feelings of fullness.

You will find then when you are exercising, you just don’t have that desire to eat as much.

3️⃣ SLEEP

How well you sleep and how much you sleep are important factors in regulating those cravings of hunger!

During restful sleep, your hormone system gets regulated and refreshed. That includes those hunger hormones (the one that makes you feel hungry, and the one that makes you feel full). 



Ideally, when those are firing on all cylinders, you’ll avoid over-eating and curb your hunger…but when you don’t sleep well, those hormones don’t fire properly.

 You end up feeling MORE hungry, and don’t feel full as quickly. This causes over-eating and a lack of willpower around food!


👉 If you’re looking to kill your hunger cravings, these are the 3 places to start!

Ready to get started with your weight loss journey? Send us a message… we’ll get right back to you.

01/27/2023

Our members know how to write an AWESOME workout‼️‼️

Watch until the end to see the exercise everyone was most excited for 🤩🤩

01/18/2023

Where should I feel this? 🤨

Have you ever asked this question?

There is definite value in knowing where to “feel” movements.

With that said, not every exercise has a “feeling” nor is it necessary to focus on that.

In isolation movements, such as curls, and tricep pushdowns, you should certainly be focused on feeling the muscle work.

Other movements, like step ups, band pull apart, recline rows, and even squats and deadlifts, you should know what you’re looking for and that will help you identify good and bad reps.

Studies show that just visioning the muscles working on a particular movement actually increases muscle activity. You literally get more out of the movement.

Do not hesitate to reach out to your coach with any questions!

Looking to lose weight with pain free workouts? Send us a message to get started today!

01/13/2023

01/09/2023

Pay attention to your tempo in your next workout!

Slow down when its time to slow down 👍

If you’re doing 8 squats, you shouldn’t be flying through them. You are likely using too light of a weight and counting to 8 mindlessly!

👉 Strength training should be deliberate 👈

Tempo is a very important variable for any lift behind the weight. Squats, deadlifts, rows, lunges, presses, push ups, etc!

🙋 Have questions about tempo? Ask your coach during your next training session!

Looking to take control of your health and fitness in 2023?

Send us a DM to learn how you can get started today!

01/04/2023

Enough with “New Year New You” talk! Instead, try saying “Small Changes More Opportunities.” 🙅

Simple adjustments to your routine can lead to very impactful changes to your life and career❗️

Make just one improvement and build on that everyday. If you get 1% better each day, by the end of the year, you will be 365% better.

👉 If you make small habit changes, you can truly change your life 👈

What are some small habit changes that you plan to implement to crush 2023? Let us know in the comments.

Ready to take the next step on your health and fitness journey? Send us a DM and we’ll reach right out to you!

12/22/2022

5 tips to stay healthy during the most wonderful (and busiest) time of the year! 🎄☃️

🗓 Plan ahead - Prep your meals and snacks in advanced to avoid impulse eating or relying on unhealthy options.

🚴 Stay active - Make time for physical activity! Even if it is just a short walk, exercise will help reduce stress and boost your energy levels.

🍽 Do NOT skip meals - It can be tempting to skip meals in order to save room for holiday treats, but this can lead to overeating later on. Stick to your regular eating schedule as much as possible.

💧Stay hydrated - Keep a water bottle with you and aim to drink at least half of your weight in fluid ounces each day.

😴 Get enough sleep - Aim for 7-9 hours of sleep per night to support your immune system and help you feel your best.

Remember, it is okay to indulge a little during the holiday season! With this said, try to balance it out with healthy habits too!

👉 If you’re local to Malvern and want to make 2023 your year of health and fitness, send us a DM to learn how you can get started!

12/12/2022

Here’s the sick, twisted, and beautiful part of fitness.

It doesn’t end.

It is a constant and ever evolving challenge to be better and keep seeing results.

What got you HERE will not take you to the NEXT level.

Our bodies are built to adapt to stress. That means that when you train with a certain weight, or follow a certain workout, you’ll see results… until you don’t.

Eventually this becomes normal business for your body - this is why running the same 3 miles, at the same pace, doesn’t give you better results after awhile. Or using the same weight for months on certain lifts!

It stops challenging you - so it stops changing you.

In fitness, the same old weights and same old routines just. stop. working.

The only constant in fitness is that in order to see improvements, you will always have to keep pushing yourself harder.

If you’ve hit a plateau or just want to crank things up, try these 2 things.

1️⃣ Show up more often. Get into the gym another 1-2 days per week to crank up your metabolism!

2️⃣ Go harder in your current routine!

Your body adapts! It is your job to keep pushing yourself to force it to keep adapting. 

You are much stronger than you realize!

Let’s close out 2022 with a bang!

Ready to get started? Click the link below.

https://engagepersonaltraining.com

12/05/2022

The holiday season is here!

While this is one of the best times of the year, it can also be very hard to stay consistent with your nutrition and fitness.

Here is a 4 step plan to avoid the holiday weight gain.

STEP 1: Be active with your family and friends.


Take some time in-between dinner and desert to go for a walk or play some active games!

STEP 2: Watch your portion sizes.

When the holiday’s arrive, it can be easy to overload your plate. The best way to overcome this is to control portion sizes!

👉 PRO TIP: Try using smaller plates!

STEP 3: Control your stress levels.


Keeping up with the demands of the holiday season can be stressful. It is important to keep stress levels under control in general - but especially during this time of the year when you may be extra busy and also surrounding with unhealthy foods.

STEP 4: Keep your meals balanced with protein.


Holiday meals are typically rich in carbs but low in protein. Make sure to include some protein with every meal since it helps with fullness and may be useful for weight maintenance.

Enjoy the holiday season and give these tips a try!

Want to take the next step in your health and fitness journey as we come to the end of 2022? 


Click the link below to get started today!

https://engagepersonaltraining.com