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Jesse Eng

@efficient_movement

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M.S. Human Performance and Fitness
@vitallowereastside
🥋🟫@workshop.nyc
@motumbaxecapoeirabjj
📍NYC
DM me to train with me

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I can easily spend 2 hours rolling in jiujitsu or falling off a climbing wall, but 10 minutes of folding laundry feels like a prison sentence. 🤷

If you also prefer solving complex physical problems over doing basic adult chores, your joints are probably taking a beating. You have to actively manage your joint capacity so you can keep avoiding the laundry and stay on the mats and the wall. I'll be posting more tips and exercises very soon. 💪

👇Tell me I'm not the only one. What is the one daily chore that you really don't like to do?

#chores
#fitness
#movementismedicine taken in VITAL Climbing Gym - Lower East Side by @efficient_movement

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7 days ago

Stop stretching your lower back 🛑

In 2011, I hurt my back so much I could barely get out of bed. I was fortunate enough to find @foundationtraining which brought me great relief but it wasn't by passively stretching. Bed rest didn't do the job either.

Everyone's pain is unique and it would be an oversimplification to say one or two exercises will cure your back pain. Many people find relief through different ways. But principles and exercises drawn from a modern understanding of anatomy and physiology can definitely help.

Now, I also do typical gym exercises such as deadlifts and RDLs. I also do mobility exercises and drills for my spine and core, including rope flow. Oftentimes the best way to see if something will help you is if you actually try it.

#lowerbackpain
#coreworkout
#backpainexercises taken in Downtown Brooklyn by @efficient_movement

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13 days ago

The ATP-PC system is your body’s immediate energy source. It runs on the small amounts of ATP stored right in your muscles, plus creatine phosphate (PC) to rapidly regenerate more.

Because it doesn't rely on oxygen, it delivers explosive energy instantly. It's used for a heavy deadlift, a dynamic climbing sequence, or a wrestling takedown. The catch? It burns out in 10 to 15 seconds of all-out effort. While your body always blends its three energy systems, the ATP-PC pathway is the undisputed driver of short, maximal-intensity work.

Knowing which metabolic engine you are tapping into takes the guesswork out of how you structure your exercise and training.

#fitness
#exercisescience
#exercisephysiology taken in VITAL Climbing Gym - Lower East Side by @efficient_movement

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18 days ago

Although I didn't get the outcome I wanted in the competition, I'm grateful that it was still a learning experience that will help me grow. I don't love competing, but it pushes me out of my comfort zone, and that's when I learn the most. In physical training, muscles only adapt when forced to handle a load heavier than they are used to—a concept known as progressive overload.

This incremental but consistent exposure to new loads and situations gives us the opportunity to adapt and become more resilient. Whether in sports, fitness, or any other discipline, comfort is the enemy of development. The heat of competition is where we see our mistakes and know where to make changes. The furnace is where we are refined.

@ibjjf
@workshop.nyc
📸@fightographymedia taken in Las Vegas Convention Center by @efficient_movement

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24 days ago

The Anaerobic/Glycolytic System

While you might not know about the three energy systems of the body, they are all working to an extent. Lower intensity exercise primarily uses the aerobic system, while medium to high intensity exercise uses the anaerobic/glycolytic system. The body shifts to breaking down stored carbohydrates to produce ATP. 🍬

The anaerobic system, in contrast to the aerobic system, does not rely upon oxygen. It is able to deliver energy quickly but doesn't make that much energy and cannot be sustained for longer periods of time. Also, a byproduct of this process causes the accumulation of hydrogen ions which causes the characteristic "burning" you feel in your muscles. 🔥

#exercisescience
#exercisephysiology
#fitness taken in Brooklyn, New York by @efficient_movement

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a month ago

Build Your Aerobic Base

Did you know your body has three energy systems? 3️⃣

Your aerobic system provides the vast majority of the energy production for any activity lasting longer than approximately 60 seconds. So no matter what activities you're engaging in, building an aerobic base will help you. Although it has the lowest power output, it contributes to all levels of exercise or movement intensity. 😤

Try to keep your heart rate between 130-150bpm. This is a place where you should still be able to maintain a conversation with people around you. This means that it should be sustainable for long periods of time. Aim to start with at least 30 minutes of the exercise or activity in order to stimulate the body's adaptations to become more efficient by improving the endurance of slow-twitch muscle fibers. 🏃

#nycfitness
#exercisephysiology
#cardio
#battlingropes
#running taken in VITAL Climbing Gym - Lower East Side by @efficient_movement

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a month ago

Shoulder Mobility and Strength ‼️

Combining both mobility and strength is essential for overall health. Mobility, or actively moving a joint through a range of motion, is important to keep the joint healthy. Also, mobility drills and exercises tend to focus more on joints rather than individual muscle groups.

1. Elbow Hinges (internal rotation, shoulder extension) from the Kneeling position
2. Elbow Hinges (external rotation, shoulder abduction) from the Kneeling position
3. Standing Halos (going in both directions)

Strength exercises such as kettlebell halos can add muscle and help you bear more load in those positions. 💪

Try pairing mobility drills with strength exercises to keep and reinforce the ranges of motion your joints need for your life.

#kettlebells
#mobilitytraining
#nycfitness
#strengthtraining
#strengthcoach taken in New York, New York by @efficient_movement

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a month ago

Developing a strong core is important for everyone. While a stiff core is not ideal for walking or running, a stable core is sometimes helpful at times during sports or athletics. The pullthroughs and saw exercises require a stable core while the shoulders and hands stay mobile.

Kettlebells can be used to develop both a strong core and a strong core that can rotate well. The coiled reverse lunge is a variation of a regular lunge that challenges the core from the lunge position that normally only works the legs. Try this variation to work both your core and legs at the same time. taken in VITAL Climbing Gym - Lower East Side by @efficient_movement

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a month ago

NY Summer Open 2026

You always have doubts before competing, especially when leveling up. While this was my first time competing at brown belt, I was also confident that my coaches and teammates at @workshop.nyc had me well prepared. I also knew that my strength and conditioning would transfer over to the mats.

It might be cliché, but I’ve definitely learned to enjoy the process of learning and growing more than the final outcomes. I didn't exactly have a growth mindset when I was younger, nor did I have any significant athletic achievements. I suppose what I’ve learned to appreciate most is that you really can teach this old "unc" new tricks.

(3rd place went MIA)

Stay tuned for the next one. 👊 taken in David S Mack Sports and Exhibition Complex by @efficient_movement

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a month ago

Traditional resistance training has many benefits but is also fatiguing on the body. So sometimes we want to get a lighter workout in with less overall fatigue. Chaining together exercises with submaximal loads (a "flow") can be used to change up monotonous exercises and can be used to get the whole body moving rather than one muscle group at a time. The kettlebell is simply one tool among many in order to help us move and adapt our body to what our life needs. It is not inherently more "functional" than barbells or dumbbells. A skilled craftsman is able to use many different tools for different purposes. taken in VITAL Climbing Gym - Lower East Side by @efficient_movement

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2 months ago

"The purpose of today's training is to defeat yesterday's understanding."

-Miyamoto Musashi by @efficient_movement

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2 months ago

1. Kickstand Goblet Squats - one of my preferred types of squats for increased knee flexion.

2. Rope Flow - another fun way to use ropes without jumping through them.

3. A simple kettlebell chain I've taught in my @vitallowereastside Kettlebell Strength classes. taken in VITAL Climbing Gym - Lower East Side by @efficient_movement

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2 months ago