The Personal Training Department PgCounty

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
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

07/23/2025

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
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

07/11/2025

On Doing Hard Things:
Every time you choose challenge over comfort, you become someone new. That’s the real growth.

🧠 1. Activation of the Prefrontal Cortex (Focus & Control)

*This area is responsible for decision-making, self-regulation, and focus.

*During hard efforts, it helps override the brain’s natural tendency to stop and retreat from discomfort.

*You build mental resilience every time you override the impulse to quit.

🧨 2. Amygdala Response (Fear & Stress)

*The amygdala lights up when stress and discomfort rise.

*Your brain assesses if you're in danger. If it's safe but just hard, consistent exposure teaches your brain not to panic in high-stress situations—building emotional tolerance and grit.

🧪 3. Neurochemical Release (Mood & Motivation)

*Dopamine: Small victories and persistence during hard tasks release dopamine, the "reward" chemical—this reinforces the desire to keep going.

*Endorphins: These natural painkillers are released during extreme physical exertion, dulling pain and creating the "runner’s high."

*Endocannabinoids: These also contribute to a post-effort calm and positive mood, improving mental well-being.

🔁 4. Central Governor Theory (Perception of Effort)

*Your brain has a “central governor” that limits performance to protect you from overexertion.

*When you challenge it regularly, you retrain your brain to raise its threshold, improving how much discomfort you can mentally endure.

🧘🏾‍♂️ 5. Cognitive Reappraisal (New Meaning of Pain)

*Over time, your brain begins to associate struggle with growth—not danger.

*This rewiring shifts pain from being a threat to a signal of progress. You develop mental toughness by reframing adversity as opportunity.

🧩 6. Identity Shift (Self-Concept Growth)

*Doing hard things regularly leads to an internal narrative change:

"I’m the type of person who doesn’t quit."

*This fuels confidence, belief, and self-efficacy, which are critical for high performance in any domain!”

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

07/05/2025

Progress Happens in the Blind Spots Too!

When you're working toward a specific goal with intention, you're also making gains in areas you may not even notice. Just because it's not your main focus doesn’t mean progress isn’t happening.

PROGRESS IS IN THE PROCESS 📈

✔️ Start exercising to lose weight — the scale isn’t moving yet, but your heart is getting stronger.
✔️ Start lifting to build muscle — no visible changes yet, but your blood sugar is dropping.
✔️ Start pitching your business ideas — no yeses yet, but your communication skills are sharpening.

Keep going. You're growing in more ways than you know.
Featuring coach KD Keith Dockett
To get started
Book your Quick Start Consultation today
https://calendly.com/coachmanny10x/quickstartconsultation

07/01/2025

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On-the-go hydration. Pour. Shake. Hydrate.

✅️Helps replenish the body’s electrolytes
✅️Promotes hydration
✅️Promotes hydration within cellsPromotes ✅️cellular absorption of minerals
✅️Helps support normal fluid balance
✅️Supports exercise performance/recovery
✅️Supports metabolic energy
✅️Supports healthy energy and metabolism
✅️Supports mental focus/clarity
✅️Supports mental focus and attention

My Go To Electrolytes:
https://www.gotrim.com/excellenceonpurpose/product/tower--electrolyte-mix/?id=5823492

06/30/2025

🤔A CONCEPT:
We can accumulate and build HEALTH💪🏾!
Same way that we accumulate
and build wealth💰.

You would not reject a dollar a day because it was only a dollar💸. Over time, accepting 1 dollar a day- you will have accumulated enough money to invest into making more money🤑!

10 min🏃🏿‍♂️, 15 min🚴🏽‍♀️, even 5 min🏋🏾‍♀️ a day will eventually be enough to invest the excess energy into building Muscle, Decreasing Blood sugar, Boosting mental resilience.
Do what you can With what you have N.O.W.

Book a Quick Start Consultation today📆:
https://calendly.com/coachmanny10x/letstalktraining

Or take a 60 second survey ti help you help yourself get started with nutrition support:
https://www.shop.com/EXCELLENCEONPURPOSE/assessment/health?hcdl1=1&credituser=R5650742

06/29/2025

BLAZE 25 BOOTCAMP IS HERE🔥
Let's Go‼️
This isn’t just a bootcamp — it’s your turning point.
This is Small Group Coaching with Big-Time Results!
Get expert Personalized guidance and finally feel proud of the way you look and perform.
✅ High-energy, fat-blasting workouts
✅ Personalized nutrition guidance
✅ Weekly coaching + accountability check-ins
✅ Group motivation + expert support
✅ Progress tracking to keep you focused

ONLY 10 SPOTS – designed to give each participant real attention and real results.
📍 Location: Sport Fit Bowie
⏰️ Tues & Thurs 6am, Sat 7am, Sun 11am
💥 Don’t miss your chance to blaze into the best shape of your life.
👉 Hit the link Secure your spot now before it’s gone!
https://docs.google.com/.../1FAIpQLSeEMJvk95g.../viewform...
For more information
Contact Manny directly:
Manny
Personal Training Director | Membership Advisor
SportFit
📞 301-549-2130
📧 Manny@sportfitclubs.com
📅 Schedule a quick start consult/ conversation: https://calendly.com/coachmanny10x/letstalktraining

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

02/05/2023

🤔ON ADVANCING
A Quote:
"You can’t steal second base and keep your foot on first." – Frederick B. Wilcox

🗣SELF PROMOTONG & PROGRESS INVOLVES RISK‼️

What does it mean to "steal second base"
In baseball⚾️ A stolen base occurs when a baserunner advances by taking a base to which he isn't entitled🏃🏿‍♂️!

While not ENTITLED to 2nd base, it is indeed a advantage to "Steal" in this casw. The games rules allow for this!

💡Such is the same with opportunities in life (talking to myself)
There are "Advantages" that we are not "ENTITLED" to, but are available for us to "Steal" if we hustle hard enough to get there before the window of opportunity closes.

From 1st base (where we are already safe) there is a distance to travel before we are safe on 2nd base and an entire team (WORKING TOGETGER) trying to prevent us from getting there.

In between 1st and second base we are exposed, at risk, vulnerable, nothing is promised and it is all up to our own efforts to get there with NO GUARANTEE! THIS IS TIME TO GO ALL OUT or get called out. The reward is worth the risk when the opportunity is clear!
Take advantage!

02/04/2023

God's Work!!!

Blessed to Be the February Face of Simply Bowie Magazine

Www.excellenceonpurposeinc.com

"The best way to find yourself is to lose yourself in the service of others..."

Check the article on Page 22!

https://issuu.com/veronica-simplymagazines/docs/simply_bowie_magazine_feb23-front_cover_1-digital

01/10/2023

to be featured in the Lookong Forward helping more people reach their Health, wellness, fitness , lifestyle goals in #2023