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The Personal Training Department PgCounty

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Bowie, MD
The Personal Training Department PgCounty

Transformation Starts Here🔥 Burn fat. Build strength. Move better. Let’s get stronger TOGETHER!

Feel amazing. 💪
We help you transform your body, boost energy, and elevate confidence through smart training, real nutrition, and a motivating community.

11/10/2025

Learn to eat for your goals! Get a customized meal plan designed to boost energy, speed recovery, and reduce inflammation—fuel your body for a healthier, stronger you

Get a Free Menu/ meal plan:
https://www.gotrim.com/excellenceonpurpose/weight-loss-profile/?

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

10/29/2025

🥗💡 It’s not just what you EAT… it’s what you ABSORB.
You can eat the “right” foods all day, but if your gut isn’t functioning properly, your body can’t pull the nutrients it needs to:

⚡ Boost energy and metabolism
✨ Support clear, healthy skin
🧠 Elevate mood, focus, and mental clarity

Poor digestion = poor absorption.
Poor absorption = fatigue, cravings, breakouts, brain fog, and slow progress.

Want to learn how to improve nutrient absorption and optimize your gut for better overall health?

👉 Join our open Zoom discussion on decoding digestion!

You’ll learn simple, science-based strategies to improve digestion, reduce inflammation, and feel better from the inside out. 👇

📅 Wednesday, Nov 5th @ 7:30 PM
🔗 Register Now: bit.ly/DECODINGDIGESTION
(Zoom link sent after registration)

Seats are limited — claim yours NOW and start feeling better in your body. 💪🌱

10/16/2025

From my Notes📝:

4. Structure Your Environment
🤔Question: How can I make this habit easier 💡to do and the bad one harder🙅🏾‍♂️?

📌Key Point: Your environment shapes your behavior—design it for success👍🏾.

10/15/2025

👨🏾‍🔬 Would you want to know your genetic risk for preventable lifestyle-related diseases — or your genetic advantages for strength, endurance, and recovery.
Would you want to know how your DNA influences your metabolism, nutrition, and exercise response — helping you train smarter, eat better, and prevent what’s preventable.

🥗 🧬Nutrigenomics is the science of how nutrients and genes interact.
It helps us understand why the same diet or workout doesn’t work the same for everyone — because your genes set the blueprint, and your habits turn them on or off.

💡 Knowledge is power. Precision is progress.

📅 Book your Quick Start Consultation today
👉 https://calendly.com/coachmanny10x/quickstartconsultation

Let’s see what you’re made of 💪🧬

10/01/2025

Breakfast EVERY DAY of October🥗.
👀Lets see how it goes!

Per my "RAPID RESULTS" program menu:
*BREAKFAST: 1 serving of protein, 2 servings of vegetables, 0–1 serving of good fat
(Spring mix, pumpkin seed, sunflower seed, pistachios, cucumber, avocado, olive oil, pink sea salt)

For a Free menu plans and nutrition support recommendations:
Complete your GoTrim Profile
https://www.gotrim.com/excellenceonpurpose/weight-loss-profile/?

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

10/01/2025

👨🏾‍🔬
“In just one hour of resistance training, my blood sugar moved from 98 mg/dL to 88 mg/dL. This drop shows how muscles actively use glucose during exercise.

📊 This is a NORMAL, healthy response that shows your body is using energy efficiently.

If a person continues resistance training 2–3 times per week, their body becomes more efficient at regulating blood sugar. Over time, this improves insulin sensitivity, keeps glucose levels more stable, and lowers the risk of type 2 diabetes and metabolic health issues.

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

09/29/2025

Strength is beauty. Strength is confidence. Strength is freedom!
Training isn’t just about building muscle—it’s about building you!

✅ Physical Benefits: Boost your metabolism, protect your bones, and keep your body strong and resilient.
✅ Mental Benefits: Exercise is one of the best stress relievers, sharpening your focus and lifting your mood.
✅ Confidence Benefits: Every rep and every pound lifted reminds you of your power—inside and out.

📢Featuring Coach KeeBe Smith

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

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

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

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.
---

⚠️ 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
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

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
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

07/30/2025

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

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

07/30/2025

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
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

Address

100 Whitemarsh Park Drive
Bowie, MD
20715

Opening Hours

Monday	5am - 11pm
Tuesday	5am - 11pm
Wednesday	5am - 11pm
Thursday	5am - 11pm
Friday	5am - 11pm
Saturday	7am - 9pm
Sunday	7am - 9pm

Telephone

3015492130

Website

http://Www.thepersonaltrainingdepartment.com/

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