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Fight Holiday Pounds

​Hi Subscriber,

The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks.

Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are somehow transformed into high-calorie dishes that will make you want to do nothing but fall asleep.

And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to fight these holiday pounds?

#1) Remember the Reason for the Season

Sure, the holidays bring indulgent foods and drinks, but friends, gatherings, and family traditions aren’t only about food. Before a party remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.

Also, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

Remember that the holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. If these issue start to wear down your will power then find the courage to address the root of your problems with solutions other than food or drink.

#2) Implement Strategies

If you want to keep your diet on track during this season of parties, you’ll need to pace yourself. Try the following strategies:

  • Don’t go to parties hungry, be sure to eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat.
  • Wear tight-fitting clothes around your waist so there isn’t room for expansion.
  • Before and after a meal chew gum so you won’t be tempted to overindulge in appetizers and desserts.
  • During a party, don’t stand right next to the food table, but keep a safe distance.
  • Choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

#3) Make Wise Choices

Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts. Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

We are passionate about seeing our clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

​Committed to your fitness success - without failure,

​Mel Parker Jr.

A Gift For YOU

This is the time of year that you focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved.

But what about you?

With all that you do for others, it’s time to do something just for you.

How about the gift of a totally reshaped body in 2018? You and I both know that you deserve it. It’s your time…embrace it.

Let me be the one to make it happen. Call or email now and we’ll get started.

Meaty Comfort Chili

Cold days call for warm, hearty comfort food and, today I have the perfect recipe for you. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

  • 6 oz. hot turkey Italian sausage, loose
  • 1 yellow onion, chopped
  • 1 cup chopped green bell pepper
  • 1 Tablespoon garlic, minced
  • 1 lb ground beef
  • 1 jalapeno pepper, chopped and seeded
  • 2 Tablespoons chili powder
  • 2 Tablespoons coconut sugar OR honey
  • 1 Tablespoon ground cumin
  • 3 Tablespoons tomato paste
  • 1 teaspoon dried oregano
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • 2 bay leaves
  • 1 ¼ cups Merlot or other fruity red wine
  • 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
  • 2 (15oz) cans no-salt-added kidney beans, drained
  • Sour cream (optional garnish)
  • Shredded cheese (optional garnish)
  • Green onion (optional garnish)
  • Diced tomatoes (optional garnish)

Instructions

  1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
  2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
  3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis

One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

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Mel Parker Jr.

Perfect 4 You Fitness
Washington Twp Fit Body Boot Camp

5600 Rte 42
Turnersville NJ , 08012

856-227-3132

Visit My Website


Testimonials

I was your typical married, father of three. Spent my days at a desk job, and my evenings with my family. There was always something going on and seemingly never any need or consideration for exercise. Sure, I was an active growing up, but now that I had my wife and kids, there was no need to get into shape…right?. Well, this philosophy was all well and good until one day at work I could barely catch my breath going up the stairs, and when I went retrieve a Frisbee of the roof of my house, I wasn’t strong enough to life myself off the ladder. It was time to change. At age 36, I joined a gym for the first time in my life, and through cardio and watching others on the machines, started to get myself back on track. But it was not until I met Mel that things really started to improve. Through constant education about resistance training, cardio work, and nutrition, Mel has brought me a long way. To a place I never would have achieved without working with him. Mel’s thorough knowledge of the science behind physical fitness, combined with his personal experiences in weight training, friendly and non-intimidating demeanor, and constant encouragement make him the ideal training coach. In about a year, I have grown from benching a one time max of 135 lbs to two sets of three reps at 225 lbs. I went from being able to barely do I chin up to being able to bang out 3 sets of 8-10. My waist line is down two sizes, and I feel like I am in the best shape of my life. And the progress is not just seen in my physical strength - my mental attitude and self confidence are greatly improved as well. Thanks Mel,. Brian Cahill Turnersville, NJ
Brian

I joined the gym where Mel trained his clients. I saw Mel training his clients throughout the gym. I decided to ask him if he could train me. He has a lot of clients and it was hard to get an appointment. Once I did get my appointment and worked out with Mel my fitness level changed almost immediately. I couldn't believe how he pushed me and what I was capable of. To this day, I train 2 days a week with Mel and my fitness level is what I never thought possible. I'm 36 and I have 4 children. All ranging from 13 years of age to 5 years of age. Believe me when I tell you nobody believes I have 4 kids. I have Mel to thank for my overall fitness level. The thing I love about training with Mel is he finds your fitness level and pushes you to your potential. My body fat lowered and I lost inches from my waist within the first couple of weeks of training with Mel. He has taught me so much about weight training, including the correct form, which is a necessity if you want positive results. Believe me I am now capable of working out on my own, but I can't give up my 2 days a week with Mel. He keeps me motivated and always pushes me to my max. Dedicated trainee
Dedicated trainee

Working with Mel has turned out to be one of the best decisions I ever made. I had been working on my own for a few years, and at the rate I was improving, it seemed it would be years more before I finally saw the results I wanted. Needless to say, I was astonished at how rapidly my body began changing after I started working with Mel. He's like a modern day alchemist who transforms fat into muscle. I will always be filled with gratitude for the way he has improved and continues to improve my appearance. It's a privilege to be able to work with such a gifted trainer. Denise Gould Ledvina
Denise

I have tremendous gratitude for Mel Parker’s knowledge, guidance, and constant encouragement. Over the years I would often wonder how it would look and feel to be in my ultimate physical peak shape and appearance. After training with Mel I didn’t have to wonder any longer! On the verge of turning 40 years old, I felt age was not on my side and working out alone was not the most efficient way to obtain my goal. I decided to approach the trainer at my gym who, in my opinion, was the only trainer whose physical appearance showed me he knew what he was talking about! The proof that my hunch was correct was when 14 weeks after training with Mel, I was up on a stage in front of more than 300 people at Joe Tete’s North American Body Building Championship. In 14 weeks I went from 22% body fat down to 9% and a loss of 16lbs! Mel’s approach is simple and direct and the results are life changing. I can’t thank Mel enough for the wonderful experience. The benefits went beyond just appearance they included increased confidence to tackle other goals, more energy and focus on my business, and the realization that you’re never too old to look and feel great! Mel’s training is not just for people who plan to do a show. Look in the mirror, don’t like what you see? Then you should meet with Mel and describe to him what you would hope to see in that mirror. If you are ready to see results, then working with Mel is the best investment you can make in yourself!!!
Elizabeth

I love Mel's continued drive to improve my overall fitness. Besides the constant drive to enhance my weight training, Mel encourages me to maintain a clean diet and a focused cardio program. I have increased my muscle tone and reduced my body fat and couldn't have done it without Mel!
Barbara

My name is Bill Yerkes and I am 43 years old. I have been battling with my weight all my life. I tried everything including working out a gym, on my own, meeting with little or no results, and going back to old habits; putting the weight back on again. This past summer I saw Perfect 4 You Fitness on the Black Horse Pike. I decided to check out the website and send an email to get more information. I was invited to a free assessment with Mel Parker, where I learned what it would take to meet my personal goals. I signed up and began meeting with Mel 3 days a week. Within a short time a could see and feel results. Not only was my body changing, but my habits were changing because I was motivated. Mel pushed me along and challenged me every step of the way. He changed my life! In 3 months I lost 4% of my body fat and gained 5 lbs of lean body mass. Inches were coming off where I didn't want them, clothes were fitting better, and my overall appearance was changing. Perfect 4 You Fitness truly was perfect for me. I have continued working out and following the plan Mel gave me and the weight keeps going down and my health has never been better. I tell all of my friends with the same issues how important it is to get to a gym where you can learn what is right for you and your personal goals. Nothing works like a plan designed specifically for you! Come visit Mel! Find the perfect plan that works for you!
Bill

“I discovered Perfect 4 You Fitness a few years ago, when I would bring my son in for sports training with Mel. After dropping off my son, I would often drive to a nearby fast food restaurant and indulge in a quick snack, and then hide the evidence of my bad habits by stashing the wrappers under my seat. Afterwards, I would talk to my son about his training with Mel, and I always encouraged him to continue his hard work. However, I didn't take my own advice, and the wrappers piled up. Finally, in June  of 2012, after much prodding, I mustered the courage to walk into Perfect 4 You Fitness myself. This was one of the best decisions of my life. The first thing Mel had me do was step on a scale. I was shocked that I, once a fit and proud Marine, weighed 271 pounds and was close to 30% body fat. But, with the help, guidance, and education from Mel, his lead trainer Christian, and their nutritionist Bernie, I have gotten my health, and my life, back on track. At my most recent assessment I weighed 200 pounds and had reduced my body fat to about 15%. Pretty good for a 47-year old! If, like me, you want to improve your life, find the courage to walk into Perfect 4 You Fitness. With their help, the rest will seem easy! In the Marine Corps, our motto is Semper Fidelis, which means "Always Faithful." I will always be faithful to Perfect 4 You Fitness for how they helped me.”

- Joe Z., Franklinville, NJ

Email: perfect4youfitness@gmail.com
Phone: 856-227-3132
Web: Visit My Website