The Personal Training Department PgCounty

08/12/2025

In |
Being consistent in the habits and lifestyle that you wish to live out Reduces the power of your old identity!

Featuring my friend: Lenee Harris

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08/07/2025

⚕️Knowledge is.... JUST KNOWLEDGE...
📊Information does not change situations...
What we DO with the information CHANGES SITUATIONS.

🤗I will share the information, and lead you to the path- and if you are willing to take the steps, I will eventually walk with you.

👨🏾‍🔬Science:
According to research from the CDC and the American Heart Association, the 10 main sources of sodium in the American diet — which significantly contribute to high blood pressure (hypertension) — are primarily processed and restaurant foods. These account for more than 40% of total sodium intake. Here's the list, ranked approximately by contribution to overall sodium intake:

Top 10 Sources of Sodium in the American Diet (in order):

1. Bread and Rolls
Common but surprisingly high due to frequency of consumption.

2. Cold Cuts and Cured Meats
Includes deli meats like turkey, ham, bologna, and salami.

3. Pizza
Contains sodium from cheese, crust, sauce, and processed meats.

4. Poultry (especially seasoned or processed)
Includes injected sodium in packaged chicken and turkey products.

5. Soups
Especially canned or packaged soups with high sodium content.

6. Sandwiches
Combination of bread, meats, cheese, and condiments adds up.

7. Cheese
Particularly processed or hard cheeses like cheddar and American.

8. Pasta Dishes
Includes sodium from sauces, cheese, and seasonings.

9. Mexican Dishes
Such as burritos and tacos with cheese, meats, and salty seasonings.

10. Snacks
Chips, crackers, pretzels, popcorn, etc.
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⚠️ Note:
Over 70% of sodium in the average American diet comes from processed, packaged, or restaurant foods, not the salt shaker.
Reducing intake from these major sources can significantly improve blood pressure control.

Take a 60-second survey and pick an area of your health to focus on
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08/04/2025

Day 1 or One Day?
The difference is a decision.

Most people never reach their goals because they wait to feel ready. Truth is—you may never feel ready. And that’s okay.

The key? Start anyway.

Even if it's messy. Even if it's uncomfortable. Day 1 means you stopped waiting and started becoming.

Surround yourself with people who believe in you, support your effort, and hold you accountable when motivation fades.

Take a 60-second survey and pick an area of your health to focus on
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07/30/2025

I hear "I have everything and is working"
Coach talk🗣 STOP TRYING THINGS AND MAKE A COMMITMENT.
Things are working‼️
🤔Multiply your age in years by 52 and that is about how many weeks that you have been on this earth... that is how many weeks that it took you to become who you are. A 12 week commitment is a small ask when you consider things in this way🤷🏾

These ares just some of the things that happen weeknto week when you Stick to the plan:

Week 1: Wake-Up Call

✅ Increased energy (despite soreness)
✅ Muscle activation – you feel muscles that haven’t worked in a while
✅ Better sleep from physical fatigue
✅ Mood boost from endorphins
✅ Mental wins: Feeling proud for starting

Week 2: First Adaptations
✅ Less soreness between workouts
✅ Improved blood flow and circulation
✅ Decreased bloating
✅ Better posture and body awareness
✅ More stable energy throughout the day

Week 3: Early Strength & Mental Shift
✅ Noticeable increase in strength (especially in bodyweight movements)
✅ Increased confidence
✅ Improved balance and coordination
✅ Slightly better endurance
✅ Mindset shift: workouts become part of your routine

-YOU ARE NO LONGER TRYING, YOU ARE DOING IT

Week 4: Visible & Tangible Changes
✅ Clothes fit a little better
✅ Slight fat loss / leaner appearance
✅ More defined muscles (arms, legs, core)
✅ Improved mood regulation and stress tolerance
✅ Resting heart rate may decrease

PEOPLE ARE NOTICING- YOU SEE AND BELIEVE

Week 5: Performance Increases
✅ Faster recovery between sets and workouts
✅ More reps, more weight, more stamina
✅ Better breathing and oxygen use
✅ Improved sleep quality (especially REM)
✅ Metabolism starts to shift

YOU CAN DO THINGS THAT YOU COULD NOT DO

Week 6: Fat Loss / Body Recomposition
✅ Noticeable decrease in belly fat / water weight
✅ More defined jawline or waist
✅ Blood sugar & blood pressure improvements
✅ Motivation becomes intrinsic
✅ Exercise starts to feel rewarding, not punishing

YOU DON'T NEED MOTIVATION

Week 7: Mind-Body Mastery
✅ Stronger connection to your body
✅ Better form, control, and technique
✅ Decreased anxiety / improved mental focus
✅ Fewer cravings for sugar or junk
✅ You start influencing people around you

Week 8: Lifestyle Transformation
✅ Consistent fat loss or muscle gain depending on goal
✅ Improved metabolic health & hormone balance
✅ Sustainable routine and self-discipline
✅ Sharper focus, memory, and mood
✅ Fitness becomes part of your identity

Featuring my good Friend and 1 of my 1st "clients"/ sister/ coach and instructor: Lisa Tait

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07/30/2025

On process.
My guy, who was dropping an average of just over 2 pounds per week (and a lot of inches) for almost 3 months following a process- suddenly becomes over confident and abandons the plan... this, because we were "doing the same thing and need to switch it up" 1st the progress slowed, then progress stopped THEN HE STARTED GAINING THE WEIGHT BACK.

Tody He asks me "what should i do, I need something extreme so that I can see some quick results" this picture represents that mentality

Sometimes, the most extreme thing that yoi can do is BE CONSISTENT in the sustainable thing that is producing a result over time.

Its called "the compound effect"
The key to success is not making big leaps but staying consistent with small improvements. Success isn't built overnight—it results from small, consistent actions repeated over time!

I have a team of amazing people ready to help you help yourself!

Take a 60-second survey and pick an area of your health to focus on
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Or
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07/29/2025

Sharing...Hear me out:
Managing your health with tools like CGMs, blood pressure cuffs, or lab tests, understanding the difference helps you interpret your data wisely📊
It allows you to see the impact of your choices in real time & trends.

There is a difference between "having a disease" and "being in a diseased state". Disease state can be controlled through lifestyle for sure.

🗣 Terms are often used interchangeably in casual speech, but ⚕️ medically and conceptually they imply different things!

"Having a disease" is a formal medical diagnosis that typically implies chronicity and treatment.

"Being in a diseased state" is context-dependent and potentially reversible, not always indicating permanent illness.

🤔Example:
Hypertension🩺:

Having hypertension = Diagnosed with high blood pressure 📈that persists across multiple readings and time.

Being hypertensive (temporarily) = Blood pressure is elevated due to stress, caffeine, pain, or illness, but not chronically.

🤔Example:
Having diabetes = Diagnosed with either Type 1 or Type 2 diabetes based on blood sugar levels, HbA1c, and symptoms.

Being in a diabetic/hyperglycemic state = Experiencing high blood sugar temporarily (e.g., due to illness, medication like steroids, or poor diet) but not meeting criteria for diabetes.

07/29/2025

Sharing...Hear me out:
Managing your health with tools like CGMs, blood pressure cuffs, or lab tests, understanding the difference helps you interpret your data wisely📊
It allows you to see the impact of your choices in real time & trends.

There is a difference between "having a disease" and "being in a diseased state". Disease state can be controlled through lifestyle for sure.

🗣 Terms are often used interchangeably in casual speech, but ⚕️ medically and conceptually they imply different things!

"Having a disease" is a formal medical diagnosis that typically implies chronicity and treatment.

"Being in a diseased state" is context-dependent and potentially reversible, not always indicating permanent illness.

🤔Example:
Hypertension🩺:

Having hypertension = Diagnosed with high blood pressure 📈that persists across multiple readings and time.

Being hypertensive (temporarily) = Blood pressure is elevated due to stress, caffeine, pain, or illness, but not chronically.

🤔Example:
Having diabetes = Diagnosed with either Type 1 or Type 2 diabetes based on blood sugar levels, HbA1c, and symptoms.

Being in a diabetic/hyperglycemic state = Experiencing high blood sugar temporarily (e.g., due to illness, medication like steroids, or poor diet) but not meeting criteria for diabetes.

Anyway
Take a 60-second survey and pick an area of your health to focus on
https://www.shop.com/EXCELLENCEONPURPOSE/assessment/health?hcdl1=1&credituser=R5650742

Or
To get started on an exercise & wellness plan or to take your fitness to the next level-
Book a Quick Start Consultation today:
https://calendly.com/coachmanny10x/quickstartconsultation

07/27/2025

Have you ever eaten, and known DAMN WELL that you ate enough, yet- still are not satisfied... crave something sweet, something satly...
Keep eating then Boom

Ok- And, you probably think that you are just greedy right?🙋🏾‍♂️ I mean, you really can still be greedy... and (as hell)
🤔But what if there is a 🧬genetic or hormal reason beneath the constant over eating/ snacking, craving etc?

Have you ever heard of Leptin????

Well look- 🔬🧪
‼️Leptin is a hormone made by your fat cells. Its main job is to:
-Signal your brain (specifically the hypothalamus) that you have enough energy stored/ have eaten enough (body fat).
-Suppress appetite and promote energy expenditure (calorie burn).
BUT...
❌ What Happens When You're Leptin Insensitive
(Like me)
In leptin resistance, the brain doesn't "hear" leptin's signal, even if leptin levels are high. This creates a false state of perceived starvation.

💢 Effects on Appetite:
👎🏾Increased Hunger – Your brain thinks you’re starving, so it tells you to eat more.
👎🏾Cravings for High-Calorie Foods – You tend to crave sugar and fat to "solve" the fake energy deficit.
👎🏾Poor Satiety Signals – You may feel like you're never quite full, even after eating enough.

🔄 Metabolic Effects:

👎🏾Reduced energy expenditure – The body slows your metabolism to "conserve" energy.
👎🏾Easier fat gain – Especially around the belly.
👎🏾Harder fat loss – Your body fights to hold onto fat stores.

"Trim tea" (simply) corrects Leptin Insensitive, thus gives you the control to know when it is time to stop eating by allowing your Brain to get the signals...
See for yourself
https://www.gotrim.com/excellenceonpurpose/product/gotrim-tea/?id=5797628

Take a 60-second survey and pick an area of your health to focus on
https://www.shop.com/EXCELLENCEONPURPOSE/assessment/health?hcdl1=1&credituser=R5650742

Or
To get started on an exercise & wellness plan or to take your fitness to the next level-
Book a Quick Start Consultation today:
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07/24/2025

❤️Cardio is for more than just weight loss. I meet so many people with anxiety, high BP, pre diabetic/ diabetes etc who say 🗣 "I dont do cardio because Idont want to lose weight"
To me that like saying " I wont work because I dont want to be wealthy"
You STILL need a baseline of health/ wealth to sustain your lifestyle.

📝Here is a list ofsome of the many benefits:
🫀 Heart & Vascular Health
*Strengthens the heart muscle
*Improves blood circulation
*Lowers resting heart rate
*Reduces blood pressure
*Increases HDL (good) cholesterol
*Lowers LDL (bad) cholesterol and triglycerides
*Reduces risk of heart disease, stroke, and atherosclerosis

🧠 Brain & Mental Health
*Boosts mood (releases endorphins and dopamine)
*Reduces symptoms of depression and anxiety
*Improves cognitive function and memory
*Enhances sleep quality (especially REM sleep)
I*ncreases stress resilience and lowers cortisol levels
*Slows age-related brain decline

⚖️ Metabolic & Weight Management
*Burns calories to aid in fat loss
*Increases metabolic rate (especially with HIIT or zone 2)
*Improves insulin sensitivity
*Lowers fasting blood glucose and HbA1c
*Supports maintenance of a healthy BMI

🧬 Longevity & Cellular Health
*Promotes mitochondrial biogenesis (more *energy-producing cells)
*Increases VO₂ max (a strong longevity marker)
*Reduces systemic inflammation
*Improves telomere length (linked to lifespan)
*Supports autophagy and cellular repair

💪 Physical Performance
Improves endurance and stamina
Boosts recovery between resistance training sessions
Enhances circulation to muscles and joints
Increases lung capacity and oxygen efficiency
Improves balance and coordination (especially with varied modalities)

🧂 Hormonal & Internal Health
*Helps regulate appetite hormones like leptin and ghrelin
*Can boost testosterone and growth hormone (especially HIIT)
*Improves thyroid hormone efficiency
*Reduces risk of metabolic syndrome

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🚽 Digestive & Detoxification
*Stimulates bowel movements and supports digestive health
*Improves lymphatic circulation and detox pathways
*Encourages sweating and toxin elimination

🛡️ Disease Prevention
*Decreases risk of type 2 diabetes
*Reduces risk of certain cancers (especially colon and breast)
*Supports immune system function

Featuring: Uncle Curtis

Take a 60-second survey and pick an area of your health to focus on
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Or
To get started on an exercise & wellness plan or to take your fitness to the next level-
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07/23/2025

Life Change begins with Readiness!
There are stages of change

1. Precontemplation (Not Ready)
Mindset: Not even thinking about change.
Beliefs: May be unaware that there’s a problem, or deny the need to change.
Need: Awareness and education.

2. Contemplation (Getting Ready)
Mindset: Aware there’s a problem and considering change.
Beliefs: Weighing pros and cons. Still ambivalent.
Need: Motivation, encouragement, and information about consequences and benefits.

3. Preparation (Ready)
Mindset: Intending to take action soon (usually within a month).
Beliefs: Making small steps or plans toward change.
Need: Concrete planning, setting goals, identifying resources and support.

4. Action (Actively Changing)
Mindset: Has recently started making changes.
Behavior: Following a plan and making visible changes.
Need: Support, reinforcement, coping strategies to avoid relapse.

5. Maintenance (Sticking with It)
Mindset: Has sustained change for 6+ months.
Focus: Preventing relapse and building new habits as the new normal.
Need: Continued motivation, strategies for setbacks, and support systems.

6. Termination (Lifestyle Change)
Mindset: The old behavior is no longer a temptation.
Beliefs: Confidence is high, and relapse is unlikely.
Note: Some models stop at "Maintenance" and view lifelong management as part of ongoing maintenance.

7. Relapse:
While not a stage of change itself, relapse is a common occurrence where individuals return to an earlier stage, often due to challenges in maintaining the desired behavior.

Featuring: Big Alecx

Take a 60-second survey and pick an area of your health to focus on
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11/22/2024

Are you over 40 and ready to take control of your health?
The best time is NOW!

Hi, I’m Coach Manny, Personal Training Director at Bowie SportFit, and we invite you to take advantage of our exclusive “Gift of Health” Holiday Special!

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🎁 Special Holiday Offer:

First Week FREE

FREE Personal Training Voucher (1 workout included)

Full Use of the Facility (excluding tennis)

Buy 1 Membership, Get 1 FREE

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Our Personalized Programs Help You:

⚖️ Lose Weight
🔥 Burn Fat
💪 Build Muscle & Get Stronger
🔋 Increase Energy

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Here’s What You’ll Get:

✔️ Workouts tailored to YOUR goals
✔️ Simple, effective nutrition guidance
✔️ Results you can count on with expert coaching

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Why Choose Bowie SportFit?

🏊 Pools, aqua aerobics, steam rooms, and saunas
🎾 Pickleball, racquetball, and basketball courts
🧘‍♀️ Yoga, spin, and 85+ group fitness classes—ALL INCLUDED with membership!

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⏳ Spots are limited—act now!
👇 Click below to claim your offer:
📅 Schedule your FREE consultation: https://calendly.com/coachmanny10x/letstalktraining
📱 Or Text 301-549-2130 today!

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🎄 Let’s make this your healthiest holiday season ever!
🎁 Give yourself and your loved ones the Gift of Health.

— Coach Manny

08/21/2024