Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don’t like what you see and you feel stuck.

You feel stuck because you believe that…

• You’ve gained too much weight to ever lose it all.
• You’re too old to make a change.
• You’d be lost in a gym.
• You simply don’t know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week. Doesn’t that sound easy?

If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week?

Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

I’m always available to help – call or to set up your free consultation.

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 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 reaching 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.

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise?

Here are the top 7 reasons to exercise this summer:


Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way for fat loss. Here’s what losing fat feels like:

• Your pants become loose
• People around you begin to say that you look great
• A glance at yourself in the mirror makes you smile
• Your energy levels soar
• You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent lower-back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program including proper functional & core training.  

Reason #3: To Increase Lean Muscle Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
• Once a telomere gets too short, that cell can no longer divide.
• Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
• The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
• It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
• People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

• Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
• Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire!

 
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 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 reaching their true potential.  In 2003 Paredes opened Fusion Fitness Studio, a private training facility in Doylestown, PA, which offers cutting-edge programs and individualized original physical culture method of exercise with today’s modern functional and core training techniques.  

You’ll refuse the baked goods at the office…

You’ll speed past that fast food place at lunch…

You’ll turn a blind eye to the vending machine in the mid-afternoon…

And you’ll pass on the ice cream after dinner… 

But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room.

Or that co-workers would invite you to join them for fast food place at lunch.

Or that Girl Scouts would come through the office after school with boxes of thin mints.

Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different. Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

• Walk through a store and you’ll see the unhealthy food items displayed front and center.
• Turn on the TV and you’ll be assaulted with commercials for fattening foods.
• Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
• Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

• You treat tempting food as a reward.
• You turn to tempting food for comfort.
• You rely on tempting food as stress relief.
• You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on your fat loss efforts  anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

• If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
• What do you dislike about tempting food?
  • It makes you unhealthy.
  • It causes weight gain.
  • It drains your energy.
  • It kills your confidence.
  • It degrades your quality of life.
  • It hurts your love life.
• Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

• Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
• What do you love about healthy food?
  • It makes you healthy.
  • It causes weight loss.
  • It boosts your energy.
  • It builds your confidence.
  • It improves your quality of life.
  • It enhances your love life.
• Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past.

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 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 reaching 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.

 

 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.   

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

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

 You are not a stupid person.  Not by any means.

In fact, it’s my guess that you’re healthier than most.

You probably exercise regularly.  You watch what you eat.  You keep up-to-date on the latest health concerns.  You don’t binge on sugar.

And you never – ever – eat fast food.  Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Things are frequently committed by health conscious people.  Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

• It has been said that 75 percent of the population is chronically dehydrated.  Would you disagree?  When was the last time that YOU actually drank 8 glasses of water in a day?
• Dehydration occurs when more fluid leaves your body than is taken in.  Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
• Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done.  Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule.  Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water in between each meal and snack.

2. You Eat Out Too Often

• Research suggests that most people eat out one out of every 4 meals and snacks.  That’s an average of once a day.
• Restaurant food is designed to do one thing: to taste good.  In order to increase eating pleasure, each item is loaded with fat, salt and sugar.  This causes you to eat way more calories than you actually need.
• Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home.  Imagine the last salad you ordered out.  Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.  On the weekend sit down and plan out your meals for the week.  Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning.  When you prepare dinner at home, make enough for at least the next day as well.  Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

• In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime.  That’s more than half of us that clearly don’t get enough sleep.
• Healthy adults require 7-8 hours of sleep each night.  When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
• A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime.  Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips.  First, make sure that you don’t drink any caffeinated beverages after lunchtime.  Second, don’t eat for three hours before you go to bed.  This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out

• I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof.  But what you might not realize is that your stress levels are making you fat.
• Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol.  This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
• The vicious cycle of stress and weight gain goes around and around.  Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you.  This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item.  Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

• You do the same thing each and every time you exercise.  Same machines, same pace, same duration.  While your routine sure feels comfortable, your results have long since halted.
• A plateau occurs when your body adapts to your routine and weight loss stops.  It is incredibly frustrating, and totally avoidable.
• You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results.  It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine.  First, increase your pace.  Secondly, increase your intensity.  Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new.  If you regularly use weight machines then start using free weights.  If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

It’s my goal to see you achieve greatness.   

It’s so simple.  Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

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

  ]]> http://www.fusionfitnessstudio.net/wordpress/?feed=rss2&p=273 1 http://www.fusionfitnessstudio.net/wordpress/?p=256 http://www.fusionfitnessstudio.net/wordpress/?p=256#comments Tue, 02 Feb 2010 21:58:14 +0000 Fernando Paredes http://www.fusionfitnessstudio.net/wordpress/?p=256 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