Brady Mengarelli PT, DPT, CSCS (2025)

21/07/2025

🔥 Success doesn’t wait — it’s forged through action. Don’t wait for the perfect moment. Create it. Every strike you make builds the heat.

14/07/2025

💪 Success doesn’t happen by chance—it’s earned with every early morning, late night, and step forward when it would’ve been easier to quit. Keep pushing, keep growing, and never lose the love for what you do.

07/07/2025

Overpower the doubt. Overtake the fear. Overcome the odds. 💪 Let's get after it today!

30/06/2025

Big dreams fuel big wins. 💪 Keep pushing, keep believing, and keep chasing what sets your soul on fire.

23/06/2025

It’s 💪
Get out there, take action, and make moves—success waits for no one! 🧗‍♂️🔥

22/06/2025

🍫 3 Simple Ways to Say Goodbye to Constant Cravings 🍫⁣
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If cravings keep derailing your goals, you’re not alone. Feeling like you’re constantly battling cravings can be exhausting and discouraging. You want to stay on track, but those urges to snack or reach for comfort foods can feel overpowering, leaving you feeling frustrated and like you’re always “starting over.”⁣
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Cravings are often the result of imbalanced blood sugar and elevated stress, both of which make us reach for quick fixes like sugary snacks and processed carbs that only offer short-term satisfaction. The worst part? These choices can slow down your metabolism, create energy crashes, and leave you feeling defeated, which only adds to the cycle. 😩⁣
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If you’re ready to break the cycle, here are 3 simple ways to reduce cravings naturally, boost your energy, and keep your body in balance:⁣
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1️⃣ Include Protein and Fiber in Every Meal: Protein and fiber help slow digestion, keeping you fuller for longer and preventing those blood sugar dips that lead to cravings. Try meals like eggs with veggies or a hearty salad with grilled chicken or chickpeas for a lasting feeling of satisfaction. 🥗⁣
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2️⃣ Stay Hydrated: Dehydration is a sneaky trigger for cravings, as thirst can often feel like hunger. This leads us to reach for snacks when our body just needs water. Keep a water bottle on hand and sip throughout the day to keep both cravings and energy steady. 💧⁣
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3️⃣ Manage Stress with Relaxation Techniques: High stress levels make cravings worse, especially for comfort foods. Add a quick 5-minute meditation, deep breathing, or even a walk to your day to help lower stress and avoid reaching for those “quick fixes” that ultimately slow progress. 🌿⁣
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Remember, cravings are often your body’s way of signaling an imbalance. By balancing your meals, staying hydrated, and managing stress, you’ll find it easier to take control of cravings and stay on track with your goals. 💪⁣

22/06/2025

🚫 STOP Starving Yourself to Lose Weight! 🚫⁣
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If you’re tired of feeling hungry and deprived, here’s the truth: Starving yourself actually slows down your metabolism, making it even tougher to drop that weight. 😳⁣
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🥗 Here’s how to lose weight without hunger pains or restriction:⁣
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1️⃣ Focus on Nutrient-Dense Foods: Think lean proteins, leafy greens, whole grains, and healthy fats. These foods keep you full, energized, and support a faster metabolism, so your body feels ready to let go of excess weight. 🥑🥦⁣
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2️⃣ Balance Your Meals: By pairing protein, carbs, and fats at each meal, you keep your blood sugar stable. This reduces cravings, helps you stay satisfied, and fuels your metabolism without the need for constant snacking. 🍗🍞⁣
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3️⃣ Listen to Your Body: Tuning in to hunger and fullness cues can make a huge difference. Eating when you’re truly hungry and stopping when you’re satisfied helps keep your metabolism running strong and keeps you on track without the stress. 🌈⁣
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Losing weight isn’t about restriction – it’s about balance. 💯 Keep this post as a reminder that you don’t have to go hungry to get results. And if you’re ready for a plan that actually works with your body, not against it, reach out to learn more about my 90-Day Pain-Free Performance System. 💬⁣

20/06/2025

❗️ Is “Starvation Mode” Real, or Just a Myth? ❗️⁣
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If you’ve been trying to drop weight by cutting calories way down, you’ve probably heard of “starvation mode.” While some people brush it off, the effects of extreme calorie restriction on our bodies are very real. When you drastically reduce calories, your body reacts in ways that can actually make it harder to lose weight. 😳⁣
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Here’s how it happens and why it matters:⁣
1️⃣ Your Body Goes into “Survival” Mode: When you’re eating too little, your body senses a threat and raises stress hormones to cope. This triggers stubborn fat storage, especially around the belly, as a defense mechanism. 🛑⁣
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2️⃣ Your Metabolism Slows Down: Extreme restriction signals your body to conserve energy, which slows your metabolism and makes weight loss feel like a never-ending battle. Instead, balanced meals help keep your metabolism steady and active. 🔥⁣
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3️⃣ Hunger and Cravings Intensify: High stress hormones make cravings stronger and your ability to feel full weaker, which often leads to overeating. Balanced nutrition helps reduce stress and keeps hunger under control. 🍽️⁣
The good news? You don’t have to starve to see results. Focusing on balance, not restriction, supports your body in releasing weight naturally.⁣
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Remember, your body is on your side – it just needs the right balance to thrive. 💪✨⁣

20/06/2025

Follow for more tips to build muscle, lose body fat, and get stronger ✅

I know it can be frustrating when you can’t seem to get the results you want but before throwing in the towel, do these 5️⃣ things…

1️⃣ Increase Your Protein Intake

Higher protein intake will help reduce your cravings and keep your metabolism high.

Aim for 1g per on of ideal body weight

2️⃣ Increase Your Steps

Daily movement is more important than your workout when it comes to weight loss

Aim for 8k steps minimum per day

3️⃣ Track Your Calories

You may have lost your first couple pounds by “eating healthier”.

But you need to be more precise as you lose weight to overcome plateaus.

4️⃣ Upgrade Your Training Plan

If you’re only walking or running
➔ start strength training

If you’re changing workouts weekly
➔ start training the same workouts for 4-6 weeks at a time

5️⃣ Take 3 Rest Days From Lifting

More rest = more recovery

More recovery = more progress

If you’ve been working out 5+ days per week, switch to 4 days.

For more strategies to reach for fitness goals…

👉 Follow

19/06/2025

⏳ Is Weight Gain Just Part of Aging? ⏳⁣
Ever feel like no matter what you do, the weight just doesn’t budge? And maybe you’ve even wondered, “Is this just what happens as I get older?” 😔⁣
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Here’s the truth: Weight gain isn’t an inevitable part of aging. But for many of us, it’s a sign of a slowing metabolism. Our metabolism naturally shifts with age, but there are steps you can take to keep it active and efficient. When your metabolism slows, your body tends to hold onto fat—especially around the belly—as it tries to conserve energy. 😳⁣
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That’s where my 90-Day Metabolic Acceleration System comes in. Instead of just cutting calories or overloading on cardio, we take a fresh, balanced approach to keep your metabolism working for you.⁣
Here’s how it works:⁣
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1️⃣ Sustainable Nutrition: No restrictive diets, no giving up your favorite foods. We focus on balanced meals that keep your metabolism steady and fuel you for the day. 🥗⁣
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2️⃣ Smart Strength Training: We skip the endless cardio and focus on workouts that build lean muscle, boosting your metabolism naturally without the exhaustion. 💪⁣
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3️⃣ Energy-Boosting Habits: From better sleep routines to simple daily practices, we incorporate habits that keep your energy up and help your body stay in a fat-burning mode. 🌙⁣
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Remember: Age doesn’t have to hold you back. With the right balance, you can see lasting results. ✨ Take it one step at a time, trust the process, and know that progress is possible. 💪 Save this post as a reminder to keep going – you’ve got this!⁣

19/06/2025

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If you want to lose weight and build muscle so you be confident with your shirt off in the next 90 days

18/06/2025

💥 Myth Busted: Cardio Isn’t the Only Way to Kickstart Your Metabolism! 💥⁣
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If you’ve ever felt like endless hours of cardio are the only way to get rid of stubborn belly fat, it’s time to rethink that approach. 🙅‍♂️⁣
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💡 Here’s the truth: Overdoing cardio can actually slow down your metabolism. When you’re pounding the treadmill for hours, your body adapts, burning fewer calories and clinging to fat, especially around your midsection. 😳⁣
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So if hours on the bike aren’t getting you anywhere, here’s what WILL make a real difference:⁣
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1️⃣ Strength training is your metabolism’s best friend. Building lean muscle through weightlifting revs up your metabolic rate, keeping you in fat-burning mode 24/7 – without sacrificing hours in the gym. 🏋️‍♂️⁣
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2️⃣ Incorporate active recovery. Try brisk walks, light stretching, or gentle movement. These keep you active and energized without pushing your body into overdrive, which can actually slow metabolism down. 🌿⁣
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3️⃣ Focus on your routine and consistency. When you combine a balanced workout routine with muscle-building exercises, your metabolism stays strong and your body becomes more efficient at burning fat.⁣. -
So next time you’re tempted to add an extra cardio session, remember: boosting your metabolism is the key. Keeping cardio in check and prioritizing strength training is the real secret to a leaner, stronger body. ✨⁣
Save this post as a reminder, and tag a friend who’s caught in the cardio trap! 🌀⁣

Brady Mengarelli PT, DPT, CSCS

21/07/2025

14/07/2025

07/07/2025

30/06/2025

23/06/2025

22/06/2025

22/06/2025

20/06/2025

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18/06/2025

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