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You’re getting out what you put in

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics.

In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

You’ve got this!

And if you’re not yet one of my awesome clients then call or email today to join the family. Together we will get you into your best shape yet!

No Excuses

Are you coming up with a myriad of reasons why you aren’t able to exercise with intensity today? Don’t let the feeling of being tired keep you from an invigorating workout. Just think of how fantastic you’ll feel afterwards with all the feel good endorphins flowing through your body.

No excuses! Get going! You’ve got this!

Salmon and Lentil Packets

Here’s a recipe for all of you who tell me that you don’t know how to cook. With this simple technique of folding ingredients in a parchment paper packet and baking it in the oven, anyone can make this delicious, nutritious, fitness meal.

This recipe combines tender salmon fillets with fresh kale, savory lentils, tangy cherry tomatoes in a refreshing cilantro dressing. It’s refreshingly delicious, especially considering how healthy all of the ingredients are. Give it a try and let me know what you think…

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 tablespoon olive oil
  • 2 tablespoons dry sherry (or white grape juice)
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • ½ cup fresh cilantro
  • 1 lemon, tested and juiced
  • 1 teaspoon garlic, minced
  • 4 (6 oz) salmon fillets
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 8 ounces cooked lentils
  • 4 cups kale, steamed and chopped
  • 20 cherry tomatoes (various colors, halved)

Instructions

  1. Preheat the oven to 400 degrees F.
  2. In a blender combine the olive oil, wine, cumin, paprika, cilantro, lemon juice, lemon zest and garlic.
  3. Season the salmon fillets with ½ teaspoon sea salt and ¼ teaspoon black pepper.
  4. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the lentils and of the chopped kale in the center of the top half of each parchment. Top with a salmon fillet, 10 tomato halves and ¼ of the cilantro dressing.
  5. Fold the bottom half of the parchment paper over the salmon and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  6. Bake the salmon packets for 25 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. If desired, garnish with fresh cilantro, lemon zest and more cherry tomatoes. Enjoy!

Nutritional Analysis

One serving equals: 535 calories, 26g fat, 25g carbohydrate, 5g sugar, 389mg sodium, 7g fiber, and 46g 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