Enjay | Fitness Coach

#ad Staying on top of my hydration during Hyrox prep. Gatorade’s been with me every step—helping me replenish lost sweat with the right electrolytes. It’s not just about working hard, it’s about training smart. And proper hydration? That’s a game changer. #IsItInYou #GetFitWithGatoradeNoSugar #hyroxtraining #hybridathlete @Gatorade Philippines

#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

#ad Confidence starts with the little things—like a solid hair care routine. I use #ClearMen because it’s designed specifically for men’s scalps, giving me up to 100% dandruff-free freshness. Train hard, stay fresh! #ClearPH #ClearPhilippines @Clear PH

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 💪

3 mistakes that make you LOSE MUSCLE while RUNNING: 1. You’re Underfueling Running burns a lot of calories. One of the worst things you can do is not eat enough to replace what you burn. Undereating leads to muscle loss and poor recovery. 2. Poor Strength Training Strategy Running is already fatiguing—don’t make it worse with inefficient workouts. Focus on high stimulus-to-fatigue ratio exercises (like machine press, romanian deadlifts, lat pulldown, etc.) to get more results with less recovery cost. 3. Not Spacing Out Runs & Lifts Don’t stack everything back-to-back. Aim for at least 6 hours between runs and gym sessions to give your body time to recover and perform better in both. Save and share to your running buddy who needs this! If you need a coach to help along the way with your training and nutrition. Check link in my bio 🔗 or dm me for 1-on-1 online coaching 💪

Most people have an underdeveloped upper chest. Here are my top 3 exercises to transform yours: 1. Incline dumbbell press @ 30-45 degrees 2. Incline machine/smith press @30-45 degrees 3. Low to high cable fly (ideally seated for more stability) And as always, train close to failure and consume enough protein. If you want a more detailed and specific program tailored to your own goals and needs, dm me or hit the link in my bio.

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-ups! 🔥 Here are 5 simple but effective moves to prep your body before a run. Do 1–2 rounds, 10 reps or 20 seconds each: 1. Toe Walks – targets the calves 2.Heel Walks – activates the shins/tibialis 3. Hamstring Sweeps – opens up the hamstrings & glutes 4. Lunges with a Twist – hits the quads, hip flexors, glutes & obliques 5. Open & Close Gate – great for opening up the hips Save this for your next run day and tag a running friend who needs this reminder! 🏃‍♂️💨 If you need guidance with your training and nutrition, click link in my bio or dm me for 1-on-1 online coaching 💪