Paulo Fitness Pro

Porquê que as mulheres não devem ter medo de ganhar músculos:

2012-01-31T05:47:00.000-08:00

Aumentar a massa muscular e a densidade óssea traz vários benefícios para a saúde.
Eis alguma informação útil acerca dos benefícios do aumento da massa muscular:

1. Quanto mais músculos e densidade óssea tivermos, mais força ganhamos. Consequentemente, mais proteína, potássio, magnésio e cálcio temos para combater a acidez no nosso corpo.

Da mesma forma, para compensar a acidez criada no nosso corpo, devemos também ter uma alimentação mais alcalina (mais sã), dormir uma média de sete (7) a oito (8) horas por noite e também criar rotinas saudáveis, como estar em contacto com a natureza sempre que pudermos (passar um dia na praia ou fazer uma caminhada no campo). Bons exemplos de alimentos alcalinizantes são os espinafres, o feijão, as passas, a cenoura, a batata, o tomate, o limão, entre outros legumes e frutas. A prática de Yoga, Tai shi e Meditação também ajuda a promover as propriedades alcalinas no nosso corpo. Assim, quanto mais alcalinos formos, melhor resistência o nosso corpo terá, melhor o nosso sistema imunitário funcionará e melhores chances teremos de sobreviver ao cancro e outras doenças.

2. Quanto maior for a nossa massa muscular, menos riscos o nosso corpo correrá de desenvolver doenças cardíacas e osteoporose.

3. Quanto mais massa muscular ganharmos, mais estável será a nossa glicose (açúcar no sangue). Por essa razão, aumentar a massa muscular ajuda a prevenir a diabetes e problemas hormonais.

4. Quanto maior a nossa massa muscular, menor o nosso índice de gordura corporal.

5. Quanto mais músculo ganharmos, maior o número de calorias que o nosso corpo queimará, em estado de descanso. Por cada quilo de músculo que ganhamos, queimamos cinquenta (50) calorias extra por dia.

6. Quanto mais músculos temos, mais saudáveis nos tornamos, sem gastar dinheiro em médicos que nos prescrevam comprimidos de perda de peso.

NB: Nos meus seis (6) anos da profissão de Fitness e catorze (14) anos como atleta, posso afirmar que, por cada quilo de músculo que ganharmos, teremos uma perda igual de peso e de gordura corporal. Por outras palavras, a composição do nosso corpo mudará drasticamente. Por exemplo: uma mulher de 60kg, com gordura corporal de 20%, tem 12kg de gordura. Se, em 10 semanas, ela ganhar 4kg de massa muscular, ela perderá também 4kg de gordura e a percentagem da sua gordura corporal será de 13%.Com um corpo com estas características e com esta condição física, ela aumentará parte da sua auto-estima, terá mais força, correrá menor risco de lesões e doenças, e sentirá um maior bem-estar com o seu corpo.

Paulo Fernandes Fitness Specialist (PFFS)
Gestão de desporto & fitness Diploma 
Preparador fisico da equipa Senior Masculina de Basquetebol do Petro Atlético de Luanda
Personal Trainer

Porquê que devemos tomar o Suplemento Omega-3?

2012-01-24T00:44:00.000-08:00

O Ómega-3 é um ácido gordo essencial à saúde e está presente em vários alimentos, como por exemplo salmão vermelho, atum e sardinha (conhecidos como peixes de água fria), ovos, óleos vegetais e nozes.

Mesmo com uma alimentação rica em alimentos que são fontes naturais de Ómega-3, tal pode não ser suficiente, pelo que é aconselhável tomar suplementos.

O Ómega-3 é um dos suplementos mais importantes que podemos tomar. Ajuda em muitos aspectos da nossa saúde e também no desempenho físico dos atletas. Pesquisas feitas no campo da medicina descobriram grandes benefícios deste suplemento a todos os níveis. Eis algumas das razões mais importantes pelas quais devemos considerar tomar o suplemento Ómega-3:

• Ajuda a controlar o peso ideal para o nosso corpo;

• A gordura fornecida pelo Ómega-3 tem uma função muito importante, que é ajudar no desenvolvimento do feto na mulher grávida;

• Ajuda no desenvolvimento da saúde dos olhos;

• Luta contra inflamações no corpo e diminuição das dores nas articulações;

• Ajuda a melhorar a concentração, a disposição e a energia;

• Combate as doenças cardíacas;

• Minimiza os riscos de desenvolver doenças como diabetes, anginas, cancro e Alzheimer;

• Ajuda a baixar os níveis de depressão;

O aumento da pressão arterial é um dos factores que leva a ter ataques cardiovasculares. Mesmo quando tudo parece estar bem, se a nossa pressão arterial for elevada, então corremos o risco de ter um ataque cardíaco. Uma pressão arterial elevada também afecta a saúde de órgãos como os olhos, cérebro e rins.

Na parte do desempenho físico, a maior parte dos atletas internacionais conhecem os seus benefícios. Tomar suplemento de Ómega-3 antes do treino é um novo conceito. Da mesma forma, tomá-lo antes das refeições, especialmente quando comemos uma refeição com muita gordura e sem Ómega-3 (exemplo: hamburgers com batatas fritas e maionese), é fundamental. Isto porque este tipo de refeição contribui para a tensão arterial (contracção das paredes das artérias) e o Ómega-3 já mostrou que, não só faz a inversão disso, como também aumenta o fluxo dos vasos sanguíneos, baixando a pulsação cardíaca.

Em conclusão, é seguro afirmar que qualquer pessoa que tomar este suplemento beneficia em obter uma melhor alimentação e saúde, porque sem os ácidos gordos essenciais do Ómega-3, todas as células do nosso corpo estarão em risco.

Paulo Fernandes  Fitness Specialist (PFFS)

Lateral anaerobic training for basketball players

2012-01-16T06:29:00.000-08:00

Get yourself a pair of five fingers on this 2012

2011-12-31T05:22:00.001-08:00

I call them the barefoot shoes.

The best comfortable shoes in y opinion for exercising at gym, water sports, martial arts, and to wear on the weekends specially in country´s so hot like where i live at the moment- Angola.

PS: also great to help you to strengthen and get more mobilization on your angle and all the muscles around it.

Lots of love & light

Paulo

Africa finals of men basketball championship clubs in Rabat- Marroco.

2011-12-29T16:19:00.000-08:00

Petro Atlético stayed in 4th place on the finals of men basketball

championship clubs in Rabat- Marroco from 12th-21st of Dec of 2011.

Paulo on Angolan tv- Tpa2 talking about fitness & health

2011-12-07T13:16:00.000-08:00

Me & my boxing instructor in Luanda- Angola

2011-12-07T10:38:00.000-08:00

Paulo and Denilson morais (my boxing instructor) after my morning routine.

Paulo and his Boxing instructor in Luanda- Angola

2011-12-07T10:25:00.000-08:00

Me and Denilson Morais (my boxing instructor) after my morning workout.

Boxing workout

2011-12-07T09:55:00.000-08:00

Turkish get up

2011-12-04T01:59:00.000-08:00

Power Clean

2011-12-03T16:21:00.001-08:00

Core training using anaconda

2011-11-29T14:45:00.000-08:00

TRX class at PFFS Studio of Wellness

2011-11-26T04:13:00.000-08:00

TRX & Kettle bell class at PFFS Studio of wellness

2011-11-26T04:10:00.000-08:00

PFFS Studio of Wellness in Luanda- Angola

2011-11-22T14:31:00.001-08:00

Training Camp with Angola Handball Female Senior National Team

2011-11-22T13:52:00.000-08:00

Preparing the team on a training camp in Benguela- Angola for the World Championships that will be on the Dec 2nd of 2011 in São Paulo- Brasil.

Houston Training camp with Petro Atlético- Oct 2011

2011-10-28T18:12:00.000-07:00

Last day and last game of the training camp in Houston.

Well done for the victory guys.

Yoga and body balance

2011-10-19T21:50:00.000-07:00

Yoga and body balance classes now available at PFFS (Paulo Fernandes Fitness Specialist) studio of wellness.

Petro atlético de Luanda in USA

2011-10-19T21:44:00.000-07:00

Petro atlético de Luanda beginning the season of 2011/2012 on a training camp in Houston- Usa.

Total Body Activity by Paulo Fernandes (portuguese definition)

2011-08-16T08:39:00.000-07:00

“Total body activity” consiste em treinar o corpo inteiro em todas as suas linhas funcionais (frente e trás, vertical e horizontal, esquerda e direita, puxar e empurrar), em flexibilidade, mobilidade, estabilidade, pliometria, coordenação, força e cardio anaeróbio, isto e, treino intervalado.

O treino Intervalado são exercicios que exigem uma intensidade elevada a 85% ou mais da nossa frequençia cardiaca, e logo de seguida uma recuperação a baixo nivel. Esse tipo de treino ajuda-nos a trabalhar mais intensamente a resistência cardíaca, e também a perder mais calorias do que outros tipos de exercicios/treino. Ou seja, quanto mais intensamente trabalhamos a nossa frequência cardíaca, mais calorias perdemos (gordura corporal) e mais saudáveis ficamos.

Por exemplo, alguma vez viu um atleta que faz corrida de fundo (sprinter) com gordura a mais? A resposta é não. De todos os atletas os Sprinters são os com o corpo mais bem constituído e com menos percentagem de gordura corporal.  

Nos vivemos num mundo funcional. Isto é corremos com uma perna, e não duas, damos soco com uma mão e não duas. Devemos fazer exercicios que envolvem dois (2) ou mais articulações e musculos ao mesmo tempo, porque os nossos músculos e articulações trabalham em sintonia com os outros. Treinar somente um musculo ou articulação, como fazem os culturistas, traz instabilidade nos restantes musculos, e isso resulta em lesões.  

Por isso Não copia os programas de treino dos culturistas, powerlifters ou outros, eles estão a treinar para o desporto deles e não o seu.

Total body activity foi feito para todas pessoas e atletas que querem melhorar o desempenho físico, prevenir lesões e ganhar controlo do seu corpo.

Conclusão: A única diferença entre uma pessoa que quer ganhar massa muscular e outra que quer perder gordura esta na alimentação, não no treino, portanto Total body activity é a melhor forma de chegar lá - qualquer que seja o seu objectivo!

Paulo Fernandes Fitness Specialist (PFFS) Studio

2011-07-29T10:09:00.000-07:00

My new fitness & health studio in Luanda- Angola.

Angola Handball Female Senior National Team

2011-07-24T02:09:00.000-07:00

My new job as the head of the strength & conditioning of the players from the Angola Handball female senior national team.

Mike Boyle Strength and Conditioning (MBSC) mentorship

2011-05-26T14:20:00.000-07:00

Had the most amazing 4days mentorship with Mike Boyle in Boston- USA.

Boyle´s has been around for three (3) decades and is the leader in functional training & athletes performance, and one of the most respected strength coaches in USA and the World.

The mentorship was well structured from the theoretical to practical, and worthier every single penny.

Thank You.

Paulo

Petro Atlético 2011 national Champs

2011-05-20T16:01:00.000-07:00

Atlético Petroleos de Luanda the new 2011 Angola national champions of the senior basketball.

Believing, consistency, discipline and hard work it´s the key to success.

Well done guys. you made me proud.

5km fun run in Luanda-Angola

2011-03-07T13:58:00.000-08:00

1st 5km fun run organized by Paulo Fernandes in Luanda- Angola to his PT clients.

Is Doing Abs A Waste Of Time?

2011-03-07T06:16:00.000-08:00

I can't even tell you how often I hear someone at the end of the workout say something like "I need to do more abs, I want to get a six-pack."   The truth is that passing on a six-pack is a better way to get a six-pack than six hundred sit-ups. The key to abdominal definition is the visibility of the abdominal musculature, not the strength of the muscles.   You can do one million sit-ups, crunches or whatever exercise you want and it will have no effect on abdominal definition.   When people ask me the best exercise for abs I tell them table push-aways.   It usually takes a few minutes for them to get it. It's not a joke, it's the truth. If you want better abs, eat less and train more but, don't just train your abs.  The idea of working abs to get abs is one of the oldest misconceptions in training. This goes back to the old idea of spot reduction. Spot reduction has never and will never work. The research has been done over and over and the answer is always the same.   You can't decrease the fat layer on a particular area by working that area. That means that the guys doing sit-ups to lose abdominal fat and the lady sitting on the adductor (inner thigh) machine are both wasting their time.

Good total body work is, was, and always will be the key to fat loss.  Want better abdominal definition?   Finish every workout with some hard interval training instead of extra sit-ups or crunches. Interval training or what is currently called

High Intensity Interval Training (abbreviated HIIT) is the real key to fat loss and the resulting definition.   Interval training burns more calories than steady state aerobic training and because it is s sprint program you get a sprinters body.  Abdominal training may potentially reduce the diameter of the waistline but, will very little to reduce bodyfat.   The truth is there are lots of good reasons to do abdominal work or core training as we now like to call it. A strong core (strong abs) is one of the keys in the prevention of back pain. A strong core will help you look better and improve performance in a host of sports but, sit-ups or any other abdominal exercise will not reduce bodyfat. The fact of the matter is that crunches will lead to back pain long before they lead to visual abs.  Another good tip.   Don't do crunches. A good abdominal or core program is a lot more than crunches. Most of your core work should be isometric exercises like front planks and side planks or carries like Suitcase carries.   One of the major functions of the core musculature is the prevention of motion.

What does that mean? It means that the abdominals are great stabilizers. Work on the stability function, not on flexion and extension.   Regards,

Reference: http://www.bodybyboyle.com/

2011 – Your Best Year Yet

2011-01-19T10:53:00.000-08:00

2011 – Your Best Year Yet

By Paulo Fernandes, Sports management & fitness expert

Well, I do believe. I believe in positive energy. I believe in persistence and mental toughness. I believe in myself and in others. I believe in YOU.

Each January brings the opportunity for a fresh start. We’ve passed through the gate of the New Year and have the chance to make 2011 YOUR BEST YEAR YET. Grab hold of this chance and run with it. So what if the first day of the year has passed. It’s never too late to start getting better. Whether you’re looking for dramatic change in your life or the chance to get 1% better each day, now is the time to be renewed in the spirit of new beginnings.

83 Ways to Make 2011 Your Best Year Yet

• Be the most positive person you know.

• Get 1% better everyday.

• Define your “game-changing” move in 2011. Then get it done!

• Take more risks.

• Do something that scares you everyday.

• Be a team builder, regardless of your title at work.

• Remember that business is about relationships and connections.

• People need motivation, accountability, and know how. Deliver it.

• Write your eulogy and then live your life backwards.

• Know your Big 5: the 5 most important things that need to happen by the end of the year to make 2011 feel like it truly has been the best year of your life.

• Read your Big 5 every morning.

• Post affirmations on your bathroom mirror.

• Don’t focus on making money – focus on creating value.

• Lead by executing and getting results. No excuses.

• Strive to be ‘World Class’ in all you do.

• Read The 4 Agreements by Dom Miguel Ruiz.

• Train like a pro athlete – exercise more.

• Eat higher quality foods.

• Get a massage once a week.

• Attend a destination spa vacation each year.

• Have at least one other “dream” vacation each year.

• Remember – no one has ever regretted a great workout.

• Be obsessed with learning.

• Join a Mastermind Group. It will accelerate your results, improve your mindset, and provide you with fertile soil in which to grow.

• Be impeccable with your words – don’t complain, gossip, or be negative.

• Be careful with whom you surround yourself. Just as much as the right people can pull you up, the wrong crowd can bring you down.

• Plan as if you will live forever but live as if you’ll die tomorrow.

• Say please, thank you, and I love you more.

• Give someone a massage.

• Write love letters like you used to.

• Call someone you always wanted to talk to but never thought you could.

• Call an old coach or teacher and thank them for positively impacting your life.

• If you want to resolve a conflict, use the phone instead of email.

• Write a hand-written note to a client or customer.

• When you travel, send letters to your kids on hotel stationary.

• If you want more, GIVE more.

• Do or do not – there is no try.

• The way you do one thing is the way you do everything.

• Journal. What are you thankful for? What are your intentions for the day? Who is in need of prayer today? Where were you outstanding today?

• Clarity precedes genius. Find clarity in writing and solitude.

• Track your success.

• Slow down in order to speed up.

• Be willing to fail. It’s the price of greatness.

• Spend at least 10 minutes every morning in quiet time, prayer time, or meditation time.

• Listen to inspirational music. Create your favorite play list for chilling out as well as working out.

• Listen to your guts (intuition).

• Read The IMPACT! Body Plan.

• Read The 7 Habits of Highly Effective People by Stephen R. Covey.

• Read The Leader Without a Title, The Greatness Guide, and The Monk Who Sold His Ferrari by Robin Sharma.

• Watch a Rocky “marathon” with your kids on a rainy day.

• Do what you do best and hire the rest.

• Sometimes good is good enough. Don’t let “perfectionism” rob you of getting things done.

• “Color code your life,” says my mentor, Wayne Cotton. Green machine, blue sky, red tape, and mellow yellow. Visit www.nobrowndays.com for more information.

• Complete a 90-Day Wonder. What have I accomplished in the last 90 days? What are my current challenges? What will I accomplish in the next 90 days?

• Remember the 10,000-hour Rule. It often takes about 10,000 hours or 10 years to be recognized as an expert.

• Success takes time. Be patient, but continually invest in yourself.

• Work on your business, not in your business.

• Your big ideas typically come when you are sitting on a beach or skiing in the mountains.

• Hire only “A” players to build a winning business.

• Replace the bottom 10% of your players each year.

• Give 5%-10% of the total outcome of your business to charity every year.

• Everyone in an organization should be considered a “leader.”

• Always believe in your dreams, even when they seem impossible or others doubt you.

• Focus, focus, focus!

• Water people everyday – lift people up instead of tearing people down.

• One quick “No” is better than 10 “maybes” or “I don’t knows.”

• Win the day!

• Remember what Walt Disney said, “Everything speaks!”

• Be more spontaneous.

• Develop a hobby.

• The bigger the dream, the more important the team.

• Run your own race – be authentic and original.

• Speak more. Write more. Read more.

• Turn OFF your TV!

• Eliminate excuses.

• Organize your time more effectively.

• “Eat that Frog,” says Brian Tracy. Do the things that you don’t like to do or want to do but have to do early in your day.

• Get your mind right!

• Do more of what you love to do.

• Action is like gas in the car. Without it, you will not go.

• Be humble…be hungry.

• Create IMPACT everyday.

• Live by the mantra, “… And then some.”

Implement any single item on this list and you will create change. Combine a few to really rock your world and the world of those around you. Explore, experiment and find your favorites. But remember, there’s more to it than implementing a list of action items. YOUR BEST YEAR YET will require something deep within YOU.

You can make to define who you will be and what you will do in 2011. Find it and treat it like an oath. It will deliver.

For weeks now, I’ve been doing this kind of thinking. I searched for and found my theme for 2011. Ironically, when I looked deep enough within and examined my soul, I found it there. 2011 is my year of “S.O.U.L.” I am making a very public pledge to nurture and go deep with my Spiritual development and inner life, to seek Outrageous fun and adventure, to create Unbelievable value and innovation in my work, and to step up and Lead in all areas of my life.

It’s January 19^hmy friend. We’re through the gate and ready to run. Lace up your shoes and let’s go. After all, 2011 is going to be YOUR BEST YEAR YET!

Peace and love,

Paulo.

2011 – THE YEAR OF S.O.U.L.

S = Spiritual development and inner life

O = Outrageous fun and adventure

U = Unbelievable value and innovation

L = Leadership in all areas of life

2011 – YOUR BEST YEAR YET!

Petro Atletico from Luanda

2010-08-25T05:31:00.000-07:00

My new Job as responsible of the strength & conditioning of the Senior basketball team from Petro Atletico- Luanda, Angola.

Ajax Cape town

2010-07-18T13:36:00.001-07:00

Paulo training some of the athletes of Ajax soccer club in cape town with high conditioning cardio-boxing and mobility training. To help with coordination, concentration, anger release and gain confidence by doing boxing and on the mobility training to gain more hip flexibility, pillar strength and posture.

Athlete's performance in Luanda

2010-06-11T09:56:00.000-07:00

Paulo training the Angolan Karate team in Luanda on power training and speed ladder (ply-metrics).

Athlete's performance in luanda

2010-06-11T09:40:00.000-07:00

Paulo training Morais in Luanda.

Morais is a 42years old athlete.

His sport is beach Volley ball. Morais is on the Olympic circuit representing Angola for a decade in all international Tournaments.

Paulo & Shad Forsythe

2010-02-04T11:14:00.000-08:00

Had a most amazing 2days course on the 1st-2nd of Feb with Shad Forsythe.
Shad Forsythe is the present Head Fitness Coach of the German Soccer Federation National/U21 Teams and was also the Fitness Coach of US Soccer Federation Men’s National Team, Consultant and Head Fitness Coach in 2003-2007 of Los Angeles Galaxy Soccer Club, CA.

Boxfit Jan 2010

2010-01-30T13:03:00.000-08:00

2009 Feedback

2010-01-08T13:14:00.000-08:00

Paulo started the 1st eta fitness personal training course in Luanda- Angola in June with eleven (11) different gym instructors from all over the city of Luanda and he turned the course into a success.
The graduation took place on the 5th of Dec 2009.

In December he ran a special workshop in Cape Town with Chris Bades a very fine athlete performance/nutrition trainer from London-UK.

On the Karate side, he was placed in the top three (3) in July on the SA WKF Nationals -75kg in Port Elisabeth and 1st place in September on the SA Shukokai nationals in Durban -75kg and team event.

On the Boxing side, in September, Paulo had a Boxing workshop in Barcelona with MMA (mix martial arts) ex fighter Javier Zarca at Puro Impacto-gym and trained in Luanda-Angola several times with Manasa, an Angolan 8x amateur boxing champion.
Paulo also started a boxfit sparing class on Tuesday’s.

Gerlinde Feedback in Training

2009-06-20T04:50:00.000-07:00

I've been training with Paulo for a bit over a year now and it's been really great.

Besides feeling stronger and fitter we have a really good time during our sessions, and that to me is really important.

I absolutely love his gentle, persistent and creative way of getting you to do things you never thought you could - or would ever consider trying by yourself.

I am a yoga and mediation teacher, so being healthy and full of vitality is an integral part of my life, but because of my busy lifestyle and fondness of gentler forms of 'movement' I had come to neglect the very physical part of exercise.

We've been doing strength training and tons of cardio and I can really feel the difference in my conditioning and stamina.

The programme is tailored to my specific needs and we change it every 3-4 weeks, which not only keeps it interesting and creative, but really lets you see your own progress.
It's very motivating and inspiring to realise how something that you really struggled with a few weeks ago now flows naturally & easily.

I am stronger, more toned and very happy to have found something 'physical' to complement my lifestyle.

Gerlinde Vassen
Art of Living Teacher
gerlinde@artofliving.org.za

Murray feedback in training

2009-05-24T12:07:00.000-07:00

What I have experienced and benefited from working with Paulo’s are:

He takes a holistic approach to personal training:- combining core muscle training, functional training, aerobic and strength training.

He pushes me beyond the “giving up” stage on my workout. Paulo knows just how far my body can be pushed without going over the limit. His focus is on creating results – there is no room to waste time. I am fully engaged throughout the 60 minutes. So I get a good workout.

I get encourage to continue right when I want to give up during an exercise. He won’t let me quit and that sometimes is hard to take at times when he is pushing me between 10 & 15% out of my comfort zone. So I have been working harder than what I thought I could do …..The hard work has payoff. I would not achieve this level working out on my own. ( See results/Benefits below )

My workout routine changes every few weeks, which keeps me from getting bored while improving overall body fitness. Paulo keeps challenging me so that I don’t become complacent. One day I could be skipping or boxing then doing the Scandinavian bicep curl and then the next workout we are doing a navy seal routine. I stay alert and focused.

Give me direction while I am doing the exercise. Paulo will demonstrate the right technique, how to breath and how to move when doing an exercise. He constantly correcting any slip-up in form or function he sees. “Don’t arch your back! …Head up!.... Breath!” he will be saying to me. This I realize is to help avoid any physical injury. He won’t let me continue doing the exercise if there is any discomfort. So he does have a concern for his client’s well- being.

10 Results/ Benefits I have from training with Paulo Fernandes:

1. Improved Physique. I’m noticing the appearance of some muscle definition and a reduction in body fat.

2. Improved posture: I feel confident, present and grounded.

3. People I have not seen for a while remark on how I have changed and look good.

4. Energized. I feel alive and full of energy throughout the busy day and don’t feel tidy at night.

5. My outlook on live is positive. I am able to handle day to day stresses.

6. My sinuses and hay fever symptoms have decreased.

7. Mental / Concentration at work and on projects have improved 10 fold.

8. Balance and co-ordination has improved. At work I am able to step up a ladder or reach down underneath a counter top without any back ache or having the fear of falling and injuring myself.

9. My eating habits have changed to eating the right foods at the right times.

10. I’m much stronger. I am lifting 20% more weight. I can do pull- ups, which I could never do!

Rotem Feedback in training

2009-05-24T11:49:00.000-07:00

I have core strength!
I could barely lift my back off the floor when I first started with Paulo and here I am doing stomach crunches & push ups.
And most things Paulo throws my way (including a very heavy ball directly into my stomach).

My previously weak arms look more shapely.
A few more boxing classes and they will get even stronger. I walk up stairs without panting.
I am no longer scared of the words "five more" and I generally feel somuch healthier.

I have always been one of those non-exercise people, a gym was as foreign to me as the Japanese language and I frequently used "weaky" to describe myself.
I am now going to Paulo 3 times a week, twice for weight training and another for a weekly boxing class.
I can't believe that I have been doing this for over 6 months.

It's a great testament to Paulo's gentle yet encouraging approach. Paulo has a way of making you smile through the sweat.
And you sweat and you sweat and before you knowit, you really are no longer the person that first walked in to his gym.

Boxfit by Paulo Fernandes

2009-02-16T03:51:00.000-08:00

Konceito- Sept 2008 Swiss ball Workshop

2009-02-16T03:47:00.000-08:00

Functional training with Trx suspension training

2009-02-09T03:48:00.000-08:00

Functional training with TRX suspension training

Advance abs and functional training workout

2009-02-08T15:57:00.000-08:00

Boxing training

2009-02-04T05:04:00.000-08:00

Intense boxing conditioning training to strengthen core

Advanced abs and stretching

2009-02-04T05:02:00.000-08:00

Advanced abs and stretching

Functional training

2009-02-02T02:48:00.000-08:00