Fusion Fitness Studio News

So you have a weight problem.

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.

Summer has arrived and along with it the dreaded bathing suit season.

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 start each morning with the promise to be “good” today.

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.