Enjay | Fitness Coach

#ad Running doesn’t have to feel like a struggle—here are 3 simple tips to make it more enjoyable! And with the right shoes, like the @adidas Supernova, every step feels smoother. Ready to run? #NeverEasyAlwaysNice #adidasRunning #adidasSupernova

#ad I feel like my mornings just got a whole lot more rewarding! I just tried redeeming the #QuakerFitRewards promo by scanning the QR code on the promo sticker of my Quaker Oats and was able to claim a voucher for Chris Sports worth ₱250 and a 5-day gym pass from Surge Fitness worth ₱5,000! You can enjoy the same reward values and many more worth at least ₱250 with every stickered pack of Quaker Oats and Cookies multipack until July 15, 2025! Don’t miss out! @Quaker Oats Philippines

Proper fuelling is crucial to survive a full marathon -- i'd even consider it as something that could make or break your performance. Sweet spot for me is 30-60g per hour or every 30 min. How do you fuel during your race? Let me know in the comments! Shoutout to @nutritiondepotph for the fuel!

If you’re training for a 10K up to a full marathon, tempo runs give you the best bang for your buck. They teach your body to sustain a comfortably hard pace for an extended period, helping you get faster while building your aerobic base. I don’t recommend doing these more than once a week at the start. Here’s a sample tempo run: 10 min easy run (warm-up) 20 min at a comfortably hard pace (~8/10 effort) 10 min easy run (cooldown) Give this a go and chase that PR in your next race! Do you need help with your training and nutrition? Check link in my bio 🔗 or dm me for 1-on-1 online coaching 💪

Running drills aren’t just for warming up—they’re a key tool to: ✅ Improve muscle coordination for better running mechanics ✅ Reduce ground contact time, lowering stress on your joints, tendons, and muscles How to Perform: 🔹 Do each drill for 30 seconds or 12 reps 🔹 Complete 1-2 rounds Here’s Why We Love These Drills: 1️⃣ A-Skips Why: Enhances knee drive and coordination How: Lift one knee high while skipping, keeping arms and opposite leg in sync 2️⃣ B-Skips Why: Reinforces proper leg extension and foot placement How: Similar to A-skips, but extend the leg forward before bringing it down 3️⃣ C-Skips Why: Boosts lateral hip strength and coordination, helping with agility and balance How: A combination of A-skips and a lateral outward knee drive motion 4️⃣ Butt Kicks Why: Develops hamstring strength and running efficiency How: Kick your heels toward your glutes while staying light on your feet 5️⃣ Pogo Jumps Why: Builds ankle stiffness and explosive power How: Jump straight up using only your ankles, keeping knees slightly bent Try these before your next run and feel the difference! 🏃‍♂️💨 Share this to your running buddy! @Morgan | Fitness Coach

If I had to pick just 4 exercises to build a complete back, here’s what I’d go with: VERTICAL PULLS 1️⃣ Wide-Grip Cable Pulldown Target: Lats, Teres Major Cue: Drive your elbows down and toward your hips to maximize lat engagement. 2️⃣ Neutral-Grip Pull-Up Target: Lats Cue: Keep elbows close to your body and pull with control. Alternative: Neutral-grip cable pulldown (if you’re not doing pull-ups yet) HORIZONTAL PULLS 3️⃣ Wide-Grip Seated Cable Row Target: Rhomboids, Traps Cue: Squeeze your shoulder blades together at the peak of each rep. 4️⃣ Single-Arm Dumbbell Row Target: Lats, Rhomboids, Traps Cue: Keep your elbow tucked and drive it toward your hip for a full range. Add these into your weekly routine — 2–3 sets each, 6–12 reps, and train close to failure for growth. Save and send this to your gym partner! Want to get elimate guesswork with your training and nutrition? I'll coach you 1-on-1. Dm me or check link in my bio.

Don’t skip your warm-up before running! 🚨 Do these to prevent injuries & run better: 1-2 rounds within 10-12 repetitions ✅ Hamstring Sweeps – Loosens hamstrings & glutes ✅ Heel Raises – Boosts blood flow to calves ✅ Tibialis Walk – Prevents shin splints ✅ Open/Close Gate – Improves hip mobility ✅ Lunges with a Twist – Activates lower body ✅ 1-Min Jog – Gets your heart rate up Your best runs start with the right warm-up! 🔥 Save this for later! 🏃‍♂️ If you've been lagging with your progress and struggling with your nutrition, check link in my bio or dm me for 1-on-1 online coaching. 💪

Lazy to cook or short on time for meal prep? Here’s the easiest meal prep hack for busy people! Right after grocery shopping, I portion my chicken breast, freeze it, and just grab a serving when I need to cook. Air fryer, rice, some condiments—boom, 40g of protein in minutes. This isn’t for everyone, but I stick to it because convenience = consistency.Try it out and let me know if it helps. If you need guidance with your training and nutrition, click link in my bio or dm me for 1-on-1 online coaching 💪

Stop overcomplicating your chest workouts! Stick to these four key movements and build a thick, well-defined chest. 🔥 Incline Dumbbell Press 🔥 Smith Machine Incline Press 🔥 Chest Fly 🔥 Dips Bonus tip: Train with high effort or close to failure, and eat a high-protein diet to maximize muscle growth! Try these in your next session and let me know how it goes! Want to kick start your fitness journey and need some guidance? DM me to apply for 1:1 coaching or check link in my bio 💪

I didn’t even realize I was signed up for this race until @Morgan | Fitness Coach got in via lottery! If you know how competitive the Tokyo Marathon lottery is, you know that when you get picked, there’s no way you can say no. I went into this race with one goal: to prove that it’s possible to defy the norm—maintain muscle mass and still run a strong marathon. Proud of this effort, but even prouder of our Projeflex clients and the community we’ve built. They were on my mind every step of those 42 kilometers. As always, did my best to document everything and share it with you guys. If you guys ever dream of running the Tokyo marathon or a marathon in general, I highly encourage you to go for it! 1000/10 experience

We finish strong! Unofficial time 03:57:00. What a solid race experience at the Tokyo Marathon 2025!