Fusion Fitness Studio News

 ATTN: Youth Sport Coaches working with 8-15 year olds!

Would YOU like to have:

YOUTH ATHLETES that are strong, fast, quick & agile?
YOUTH ATHLETES that play better and have more fun?
YOUTH ATHLETES are less likely to get injured?
YOUTH ATHLETES that continually get better every year?

A SIMPLE to use program that can deliver all the above?

Find out HOW at my…

FREE Special Coaches Clinic: Youth Fitness & Sports Training 101 

This special workshop is specifically designed with the youth between the ages of 8-15 years and young adult athlete in mind.  You will learn the basics on how to fully strengthen and prepare your athletes for the unique needs and physical demands of fitness & sports training for their developing bodies.

At this FREE workshop you will learn WHY:

• Traditional training alone is not enough for maximum results.
• Movement and Core training is critical for youth athletes.
• Youths have to develop ‘smart’ muscle, not just strong muscles to win.
• Using scaled-down versions of adult training programs for youth athletes is the biggest mistake you can ever make – they will play worse and get injured faster!
• You need to take time to develop ‘teamwork’ within the body for maximum performance and continued progress for the youth athlete.

Presenter:         Fernando Paredes, CPT, NASM, NSCA, YFS1
Where:              Fusion Fitness Studio, RT 313 & Ferry Road
Day:                Tuesday August 10^th, 2010 
Time:                From 6pm-7:30 PM
Cost:                 NO COST – 100% FREE Community Outreach Service

CALL 215-345-8385 or email info@fusionfitnessstudio.net to register TODAY.

 
Fernando Paredes, CPT, NASM, NSCA, YFS1 who has been called “Bucks County PA’s #1 Fitness & Performance Coach”has more than 15 years experience and is a sought after expert in the areas of functional fitness, core training, fat loss, lower-back reconditioning and sports performance training in the greater Bucks/Phila region.  He is a contributing fitness columnist for PhillyFIT magazine, the Fitness Director at Boomer-Living.com, has appeared on Comcast Network’s “Your Morning” show, “It’s Your Call with Lynn Doyle”, WFMZ Channel 69 News and The Philadelphia Inquirer because of his innovative exercise approach that combines the original physical culture method of exercise with today’s modern functional & core training techniques.   Fernando, a member of ‘America’s PremierExperts’ is the expert othertrainers turn to for advice and has gained the reputation as the ‘go-to’ source for anyone interested in attaining lasting results and achieving their true potential.  In 2003, Paredes opened Fusion Fitness Studio, a private training facility in Doylestown, PA, which offers cutting-edge programs and individualized instruction to people of all levels ranging from struggling beginners to serious athletes looking to attain higher levels of performance.   

Time flies.  I can’t believe it’s been 7 years since I first opened my doors. 

And a lot has happened since then:

- various media appearances…
- became fitness columnist for PhillyFIT magazine…
- have been a guest speaker at events…
- developed my own FFP Training Program…
- moved the Studio…
- became a fitness director for ‘Boomer-Living’…
- got certified by the International Youth Conditioning Association…  
- was recognized by the group ‘America’s Premier Experts’…

And am now writing my first Book!

While I wasn’t planning on doing any events this year - there are SO many great things happening right now, I decided to put this Open House together to celebrate the studio and my new book!

It will be on Saturday, May 22nd between 1-3pm.

I will be hosting a Special “BREAK-FREE” Seminar with some of my professional friends involved with the book that you won’t want to miss.

Invite your friends and family!

Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County, PA’s #1 Fitness & Performance Coach    

 =========================================

1PM - 2PM ”BREAK-FREE” Seminar
2PM – 3PM  Open House 

Please RSVP by: Monday, May 17th

========================================== 

The “BREAK-FREE” Seminar Speaker line-up: 

Dr. Axel K. Olsen, PhD in Microbiology
Axel K. Olsen, has a PhD in Microbiology is a highly-respected researcher, lecturer and has authored numerous peer-reviewed scientific publications in his field. An avid fitness enthusiast and athlete, Axel was a varsity collegiate runner in the late 60’s. He developed a keen interest in exercise and nutrition in his 30’s when he realized he couldn’t continue to exclusively run for exercise but had to take whole body fitness approach to stay in shape. After being introduced to Fernando, he immediately saw the value of the Fusion Fitness and Performance system and achieved much success and measurable personal results. Axel has always believed in the importance of the long-term approach to health and fitness and through his love of teaching has teamed up with Fernando to spread the “Break-Free” message through the Fusion Fitness and Performance Book.

Dr. Philip A. Pappas, PhD. Nutrition

Dr. Pappas is a Temple University graduate with a Masters and Doctorate in nutrition, has worked for several pharmaceutical companies, is a Certified Personal Trainer and the Director of The Institute of Weight Management and Health - a research organization that certifies weight loss professionals.  

He has an active speaking schedule on the topics of wellness and fitness, weight management, stress reduction and has been a frequent guest on many Philadelphia area radio talk shows and for five years he hosted his own radio show “The Mind Body Health Connection,” on WNPV radio. Buckingham, PA. Dr. Pappas is also the Proprietor of EARTH FOODS Health Food Store in located in Buckingham Green shopping center in

Dr. Chris Caffery, BS in Kinesiology, Doctorate of Chiropractic degree, Fellow in Functional Neurology through the American College of Functional Neurology

Dr. Chris Caffery has a Bachelor of Sciences degree in Kinesiology from Louisiana Tech University, has earned two Bachelor of Science degrees in General Anatomy and Wellness and Health Promotion, as well as his Doctorate of Chiropractic degree and is a Fellow in Functional Neurology through the American College of Functional Neurology, and is a board certified Diplomate in Neurology through the American Chiropractic Neurology Board. Dr. Caffery also has numerous certifications which include; Active Release Techniques (Upper, Lower, Spine and Long tract nerve entrapment), corrective and functional exercise specialist (CHEK Institute), personal trainer (Cooper Institute), and optimum performance training for the prenatal client (NASM).

In addition to his degrees and certifications, Dr. Caffery is an avid athlete and was on the Collegiate National Champion Powerlifting Team for 4 years, assistant coach 1 year.  His best lifts include  501lb squat, 327lb bench press, and 500lb deadlift @ a bodyweight of 181lbs and a double body weight bench press of 402lbs @ a bodyweight of 198lbs. 

Dr. Caffery owns Functional Neurology Associates, located in Perkasie, PA, which takes a multi-disciplinary approach to patient treatment utilizing a fusion of functional medicine and functional neurology.

And Yours Truly…
Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County, PA’s #1 Fitness & Performance Coach

Fernando Paredes, CPT holds certifications through the National Academy of Sports Medicine, National Strength & Conditioning Association and the International Youth Conditioning Association is ’Bucks County, PA’s #1 Fitness & Performance Coach’, has more than 15 years experience and is a sought after expert in the areas of functional fitness, core training, fat loss, lower-back reconditioning and sports performance training in the greater Bucks/Phila region.

He is a contributing fitness columnist for PhillyFIT Magazine, the Fitness Director at Boomer-Living.com, has appeared on Comcast Network’s “Your Morning Show”, “It’s Your Call with Lynn Doyle”, WFMZ Channel 69 News and The Philadelphia Inquirer because of his innovative exercise approach that combines the original physical culture method of exercise with today’s functional and core training techniques.

Fernando, a member of ‘America’s PremierExperts’ is the expert other trainers turn to for advice and has gained the reputation as the ‘go-to’ source for anyone interested in attaining lasting results and achieving their true potential.

In 2003, Paredes opened Fusion Fitness Studio, a private training facility in Doylestown, PA, which offers cutting-edge programs and individualized instruction to people of all levels ranging from struggling beginners to serious athletes looking to attain higher levels of performance.

Take this quick HEALTH test…

Do you:
rarely get sick?
have high energy levels?
have great digestion & elimination?
have no need for prescription meds?
can’t remember the last time that you had to visit the doctor?

If you answered ‘no’ to the above questions then you may likely be suffering from nutritional deficiencies.

It’s hard to know exactly what to eat for optimal health, especially since everyone has a different opinion, right?

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and, while I personally do not believe in evolutionary theory, Victoria made a very interesting observation.

The Chimpanzee Connection: Chimpanzees and humans are more closely liked than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal — and quite common — human illnesses.

Victoria’s research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It’s All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens — an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

1. Greens are packed with amino acids…AKA protein.

I’ll bet you didn’t know that dark leafy greens are a legitimate source of protein. It’s true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you’re getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

2. Greens give you lots of insoluble fiber…like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:

• Fiber reduces cholesterol
• Fiber prevents and reduces the risk of cancer
• Fiber lessens risk of diabetes and improves existing diabetes
• Fiber helps shed unwanted pounds and prevents overeating

3. Greens promote bodily homeostasis…necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline…which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level — this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you’re able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll…liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:

• Chlorophyll builds a high blood count
• Chlorophyll helps prevent cancer
• Chlorophyll counteracts toxins
• Chlorophyll promotes an alkaline body
• Chlorophyll helps sores heal faster
• Chlorophyll improves varicose veins
• Chlorophyll improves vision

Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Call or email today to get started on a fitness program that will get you to your best body quickly.

Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County, PA’s #1 Fitness & Performance Coach

 There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker # 1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Blocker # 2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change.You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Blocker # 3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to limit your life any longer.

• Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker # 4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
• If you don’t give up, then you’ll never fail.

Blocker # 5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Limit processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker # 6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker # 7: Your Support

Studies consistently show that people who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner with similar goals so you can help motivate each other when the going gets rough.
• Enlist the help and support of your spouse and family. Make it a family decision to commit to living a more healthy and fit lifestyle! Limit junk food at home – if it’s not int he house, you won’t eat it! Go out for walks, do a 10 minute family stretch session at home, anything that is a step in the right direction.
• Form a heath & fitness support group at work of like-minded individuals that are looking to develop healthier habits. You can guard each other from all the break time office ‘goodies’ that lurk around every corner.

If you need extra help: 

• Hire a nutritionist or personal chef to help show you new ways to organize and prepare foods in a variety of exciting, healthy and tasty ways. 
• Try a new exercise routine, class, system or better yet, work with me, your local fitness expert, to show you new and exciting ways to breathe life into your fitness regimen to guarantee your results.

I am passionate about seeing you achieve results – don’t waste your time, energy and effort on mistakes. 

When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get the help and coaching you need to get serious about your results and begin the last weight loss program that you’ll ever do.

Call or email today to schedule your first workout.  

Fernando Paredes, CPT, NASM, NSCA, YFS1 
Bucks County, PA’s #1 Fitness & Performance Coach

As the second month of 2010 comes to a close, where do you stand with your New Year resolutions?

Have you made progress or did your motivation sizzle out?

Most people wait around for the motivation needed to get in shape to strike them like a lightning bolt. Well, I’ve got news for you: motivation isn’t something that just happens to you – it’s something that you create for yourself.

You have to SEE it…
You have to FEEL it…
You have to THINK it… 
You have to WANT it…

SO bad… that the desire to be healthy, fit, in great shape and peak physical condition becomes so powerful that it TAKES OVER your actions.  Namely, the food and activity choices you make on a daily basis.

Yes.  If there is ONE single “secret” to attaining the health, fitness and performance you desire, it’s THIS:

You HAVE TO WANT IT so bad, that it changes the way you THINK.

Let me repeat that so it sinks in.

You HAVE TO WANT IT so bad, that it changes the way you THINK.

If you don’t, you will find yourself constantly floundering to find your way… and your body will be too.

If you don’t feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage.

Read the following 21 Mindset Tips and prepare your mind for success.

1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life, and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won’t go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, then you’ll soon be living in it.
8. Look towards your future, if you believe the best is yet to come then it will be.
9. You become what you think about most.
10. The margin between success and failure is very small and easily bridged by determination.
11. Start your day by accomplishing your hardest task first.
12. Set small attainable goals, rather than one monumental goal.
13. Convince yourself that exercise is fun, and it will be.
14. Know your big reason ‘why’.
15. Create a motivating play list of songs to use as the sound track to your workout sessions.
16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
17. If you think you’re a fat person, then you’ll stay fat. If you think you’re fit, then you soon will be.
18. Once you’ve set your goal, your attitude either pushes you toward accomplishment or failure.
19. If you don’t know exactly where you want to go, you will likely end up someplace else.
20. You can have the body of your dreams, but first you must give up the belief that you can’t.
21. You can only have two things in life: excuses or results – choose the latter.

Read these 21 Tips over again, identify were YOU need more help and work at it. Believe me when I say that for the majority of people, mental fitness is the game-changer in success or failure. 

No exercise routine or nutrition plan will be able to REALLY help you until you get your MIND focused on the right things and thinking the right way.  

And if you’re sick and tired of making excuses and having mental roadblocks constantly getting in your way, then contact me today to get started on a roadblock-busting results-driven fitness program!

Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County, PA’s #1 Fitness & Performance Coach

The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.

Getting a flat midsection and tight waistline really boils down to two things:

1) Getting rid of the fatty layer that is covering your abdominal muscles
2) Tightening and toning your oblique and abdominal muscles.

The following 7 Tight Waist & Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Waist & Abs Tip #1: Perform challenging strength training oblique and abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Waist & Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your wait, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Waist & Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Waist & Abs Tip #4: Use resistance with your abdominal exercises. Twists and crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results. And use bands and cables for your twisting exercises.

Tight Waist & Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on:

- So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
- Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball, bands and dumbbells or a medicine ball.
- So-called weight loss supplements. The magic pill for flat abs doesn’t exist, so you’d be wasting your health and money on a bogus product.

Tight Waist & Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up, an old-school favorite, into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Waist & Abs Tips #7: Challenge your core often. Again, twisting exercises are paramount! Those are the muscles that actually pull the waistline IN making it smaller. And don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

*But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means NEW exercises, different resistance and increased challenge.*

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited — act now and achieve a slimmer you once and for all this year. 

 
Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County’s #1 Fitness & Performance Coach

I was honored to be on the panel of experts for a special episode of “It’s Your Call with Lynn Doyle” entitled “2010 Fitness Trends”.

On this episode, Lynn and her panel of experts took a look at some of the hottest selling exercise programs/equipment along with some popular diet plans and critique what works and what doesn’t.

Just in case you missed it on The Comcast Network… 

Here are the links from the show directly from the IYC official Youtube channel:

It’s a New Year, and you have a clean slate.

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now, right?


These 27 Fitness and Fat Loss Tips will get you on the right track this year:

1. Visualize the accomplishment of your goals each and every day.  Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts.  Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home.  This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off.  The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day.  Do this by carrying a water bottle and opting for water rather than calorie-filled beverages.  This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours.  This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power.  You have to want it.
11. Do not eat processed foods.  These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight.  Start doing it!
13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume.  Fill your diet with lean protein and carbohydrates from plants and whole grains.
14. Be wary of products that are labeled as ‘health food’.  Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.  : )
16. Make a habit out of reading nutrition labels.  Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.  It’s self-sabatoge.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts.  Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup (HFCS) should not be in your diet.  It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout.  Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods.  Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn.  Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast.  This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it!

After writing these tips, I realized how powerful and inspiring they are.  Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Call or email to get started today.

Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County’s #1 Fitness & Performance Coach

Hello…Fernando here,

2010 is officially here!

And here’s tip #3 in my ‘10 Tips to Get FIT in 2010′ series.

Tip #3: Focus on Fat Loss…not Weight Loss.

Find out why I say that if you ever hope to get off the ‘weight loss / weight gain rollercoaster’ and permanently lose any extra weight you may be carrying, you must focus on FAT loss.

There’s a difference. a BIG difference.

Check it out!

*Watch VIDEO* =>  http://www.youtube.com/watch?v=Iq7vsozP5AI

Fernando Paredes, CPT, NASM, NSCA, YFS1
Bucks County’s #1 Fitness & Performance Coach