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The single best way to achieve your goals

We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a key stroke away.

There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card.

More so than any time in history, we have forgotten the art of sacrifice.

Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now.

The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found.

Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished.

Those proud moments have one thing in common: they all required sacrifice and delayed gratification. You gave up your time, you invested your attention and efforts, you put in the miles.

And then you achieved your goal and experienced that sweet satisfaction.

Learning how to sacrifice and delay gratification, rather than getting something right now, is a skill set. This skill set can grow as you use it more often. Just like a muscle that becomes stronger under resistance, your ability to sacrifice your immediate needs in favor of a larger accomplishment will improve the more you use it.

Sacrifice and delayed gratification are the name of the game when it comes to getting into great shape. Get comfortable with sacrifice and you’ll achieve any goal.

I know that’s not what any of us want to hear. We’d prefer the one-click-to-dream-body button over months of a controlled diet plan and challenging workouts. But by embracing and enhancing your ability to sacrifice you’ll gain traction on all of your big life goals, including getting that dream body.

I’m here to help you achieve your fitness goals. Yes, it’s going to require that you put in hard work and sacrifice, and I’ll be there with you every step of the way. Call or email me today to get started.

Making Sacrifice Easier

Yes, making big changes in your body takes sacrifice and delayed gratification. And, yes, this is hard and is why most people give up and never achieve their goals.

You can make things easier on yourself, and increase your chance of success, by planning ahead to reduce moment-to-moment decisions.

Meal Prep: Preparing your meals ahead of time is one of the best ways that you can make sure to stay on track with your healthy eating. It completely takes away the need to think about what you’re going to eat and ensures that your nutrition will stay on track.

Lay Your Clothes Out: Putting your workout clothes in a neat stack next to your bed before you go to sleep each night makes getting up early to exercise easier. It’s one less thing that you’ll have to do in the morning when your alarm goes off and will make you more likely to follow through with getting up and getting to the gym.

Build in Accountability: You’re not going to feel like working out everyday. That’s a given! So build in accountability. You won’t want to let someone else down by not showing up more than you don’t want to exercise, and you’ll end up making it happen.

I’m here to provide you with the accountability, knowledge and encouragement that you need to meet your goals. Let’s do this together!

Slow Cooker Chicken Tacos

Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!

Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan. 

Courtesy of

What you need
Serves 8

2 lbs boneless, skinless chicken thighs
3 bell peppers (any color), thinly sliced
1 yellow onion, thinly sliced
1 (4oz) can green chiles, chopped (I use mild!)
1 (14oz) can diced tomatoes
1 (16oz) jar green salsa
4 cloves garlic, minced
¼ cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
½ teaspoon black pepper
Large lettuce leaves
Avocado, sliced


1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.

2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

One serving equals 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.

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Magazine Headlines
Mel Parker Jr.

Perfect 4 You Fitness
Washington Twp Fit Body Boot Camp

5600 Rte 42
Turnersville NJ , 08012


Visit My Website


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

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

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!!!

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!

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!

“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

Phone: 856-227-3132
Web: Visit My Website