Paulo Fitness Pro: October 2013

Paulo Fernandes experience

Paulo has a Diploma in Sport Management and Fitness. He is also a 2nd Dan black belt in Karate as well as a ETA (exercise teacher's academy) fitness facilitator and assessor for specific projects in Mozambique and Angola, particularly created for gym instructors.

Paulo has been participating in workshops with top trainers throughout the world.

On the Boxing side, he trained with German lightweight European champion and with Continental IBF heavy weight champion.

On the Personal training side he travelled to Lisbon (Portugal) & Zurich- (Switzerland) for a workshop at Holmes place on functional and weight lifting training.

He also travelled to London, UK, for a special workshop with Paul Connolly, one of the Top Celebrity’s trainers in the world.

In Cape Town & Johannesburg- SA (South Africa) where he lived for 8years (until 2010), he toke part in different workshops and exchanges knowledge with Top Local Trainers and he also did the XLR8 workshop (Athlete ply-metrics) speed, power and stability training system from New Zealand.

Paulo has been a Karate/Kickboxing instructor since 2005 and a Personal Trainer since 2006. In 2007, he started his own Cardio-Fitness "Boxfit" company.

Paulo’s specializes his Personal Training on: boxing conditioning training, functional training, Athletes performance, plyometrics/balance, speed/agility, core stability/strength.

In 2008, Paulo published his own fitness manual (beginners, intermediate & advance) tubing workout.

Paulo has been working with most of the top fitness studios in Luanda- Angola since 2008, providing consulting in the fitness industry, workshops & ETA (exercise teacher's academy) Fitness qualifications, mentoring as well as supervising instructors.

2010, Paulo's main focus in Fitness is to start working with Sport clubs training all types of athletes in Athlete's performance and carry on running Fitness courses and ETA (exercise teacher's academy) qualifications in Luanda- Angola.

In 2011 Atlético petróleos de Luanda won Angola national baskteball championship. Paulo also started working with Handball female senior national team of Angola. He was approached by Chocolate magazine (local magazine from Luanda) to have is own column about Fitness & Health. Paulo opened up his 1st Fitness studio in Luanda where he and his staff train every day all type of athletes and clients.

Paulo's Biography

Age 32, Paulo Fernandes was born in Cape Verd Island.
He moved to Maputo in Mozambique at the age of 12 and began martial arts when he was 15.

In 2001, he finished high school and he decided to go to Cape Town, South Africa, in order to pursue his studies in Sport Management & Personal Training.

While studying, Paulo founded Cardio- fitness ‘Boxfit’ training.
A part-time modeling career lead him to model for Sports magazines, catalogues and TV Commercials.

Paulo is a Buddhist and his way of living applies to his Clients & Students as a life coach at the same time. Nature and healthy life style are part of his being.

In 2006 Paulo came 2nd with a Silver medal in the Shukokai World Karate championship in Helsinki-Finland

Since 2006, he has been working as a Professional athlete, training Karate and amateur Boxing 2-3 hours per day, 5 days a week.

In 2008, Paulo was nominated one of the most Sexy man's in SA (South Africa) by the Cosmopolitan Magazine and he also came 3rd with a bronze medal in the Shukokai World Karate championship in Zurich-Switzerland.

Since 2007, Paulo became the assistant of the Coach/Captain of the Karate All-style National teams of Cape Verde Island and Mozambique. He is also part of the Shukokai Karate National team of South Africa.

In 2010, he moved to Luanda- Angola full time, to carry on running Fitness courses and start working with Atlético Petroleos de Luanda Sport Club.

Paulo lives by his motto: “Embrace everything that comes on your way or that you touch”

Wednesday, October 23, 2013

Atletico Sport Viação (ASA)

A partir de 24 de Outubro (5ª feira) a equipa senior masculina de basquetebol do Atletico Sport Viaçao (ASA), estará a preparar-se no nosso ginásio para epoca 2013-2014.

ASA, receberá um treino de preparação física de excelência, trabalhando o equilíbrio, força, mobilidade e flexibilidade simultaneamente diminuindo a probabilidade de lesões durante os jogos e aumentado a probabilidade de ganharem mais e mais títulos.

À equipa senior masculina de basquetebol do Atletico Sport Viaçao (ASA), agradecemos a oportunidade e preferência, com a certeza de que será uma mais valia para todos.

Sejam muito bem vindos à nossa casa!

Paulo Fernandes,

Wednesday, October 2, 2013

Objectivo do PF fitness specialist

PF fitness specialist goal is to help our society to become healthier and pain free, which combines flexibility, posture and strength training movements to help clients remedy chronic ailments such as back pain, shoulder pain and other common body aches/

Objectivo do PF fitness specialist é ajudar a nossa sociedade a tornarem se mais saudaveis. Os nossos treinos são uma combinação de flexibilidade, postura e treino funcional (movimento), para ajudar os nossos clientes a combaterem doenças cronicas como dores da coluna, ombros e outras dores posturais/articulaçoes!

MELHOR FORMA DE TRABALHAR OS GLÚTEOS:

Conseguir uns glúteos firmes e sem celulite é uma tarefa difícil mas não impossível. Uma alimentação equilibrada e um plano de treino adequado podem ser a solução.

Os glúteos e as coxas são provavelmente as regiões corporais onde mais mulheres tentam perder peso, a par da cintura.
Muitas vezes a acumulação de massa gorda nesta região deve-se a questões genéticas, já que as mulheres tem especial tendência para acumular massa gorda nesta zona, enquanto os homens tendencialmente acumulam na zona do abdómen.

Infelizmente muitas outras vezes existem fatores que facilitam a acumulação de gordura, como uma alimentação desequilibrada, a falta de exercício físico ou até mesmo um plano de treino desadequado.
No sentido de conseguir uns glúteos mais firmes e com mais massa magra como vê nas capas de revistas necessita realizar algum trabalho com pesos e resistências. E claro manter-se em movimento todos os dias. Os melhores exercícios são os compostos, pois envolvem vários músculos na sua realização. Os lunges, agachamentos e o peso morto (deadlift) são exercícios bastante efetivos para este objetivo.

NOTA:
O agachamento está entre os exercícios mais completos que pode realizar.
Este é um exercício que devia fazer parte das rotinas de treino da maioria das pessoas.
Desta forma é um exercício muito completo, já que envolve um grande número de articulações e músculos, representando uma forma eficaz de fortalecer pernas, coxas, glúteos e muitos outros músculos que auxiliam na sua realização.
Além disto é extremamente funcional, pois trata-se de um movimento utilizado nas atividades diárias, como sentar, levantar ou apanhar um objeto do solo.
É um exercício absolutamente indispensável quer o seu objetivo seja a perda de gordura ou o reforço muscular.

Paulo Fernandes,