Sunday, November 28, 2010

The Girl in the little black dress...

She trained and dieted HARD for weeks before that party.... and it totally paid off...

This year - instead of HER being the center of attention - why don't YOU be the main attraction?

I know a lot of you have Holiday Parties coming up and you want to LOOK GREAT..and you should.

So I am reopening today until MIDNIGHT the ONLY Black Friday Sale I had...

I have a NEW 10 Day Body Transformation Program
I will work with you One-on-One for 10 Days.

Private Fitness Coaching, A Tour of the Grocery Store, A Tour of the Kitchen.

You decide!

For 10 Days Straight We Can Transform Your Health and Fitness

One Hour of Private Coaching Just for You for 10 Days in a Row
For Just $375.00 (Normaly $500.00) A $125.00 Savings

REGISTER NOW $375.00 We will START on December 1st and train for 10 Days in a row, until December 10th.

BLACK FRIDAY Deal #23 Months of UNLIMITED Bootcamps for Just $315.00

Normally My Bootcamps are 3 times per week and starting Jan 1, 4 weeks Go for $144 for the 4 weeks. You can Join TODAY and Get 3 months for Just $315.00 REGISTER NOW $315.00 ...3 MONTHS OF UNLIMITED BOOT CAMP

Even if you want to start until January 2011, Even if you want to get a Jump Start on your New Years Resolutions..Even if you join because you are getting each month for just A BIG SAVINGS. Join Today and You can start your 3 months as soon as you want or hold on to it until the New Year and lock your spot on one of my camps for the New Year!

BLACK FRIDAY Deal #3YES! THE 21 Day Fat Blasting Bootcamp Program
Join any of my Bootcamps for 21 Days for Just $157-And get a 21 Day Fat Blasting Meal Plan and Coaching... REGISTER NOW $157.00
Say "I can't wait to start my 21 Day Rapid Fat Loss Boot Camp!"..REGISTER TODAY....

Unlimited Boot Camp for a YEAR...JAN 1, 2011 - DEC 31st, 2011... REGISTER NOW...1 YEAR OF UNLIMITED BOOT CAMP $1150.00 A SAVINGS OF $628.00***

But how does this help you?

Well In my opinion the Most Impressive thing on the page is going to be the 10 Day Coaching Program..I will coach you for 10 Days in a row with NO breaks..this will kick start your Body and light your metabolism on Fire

The other option: 3 months of Fat Blasting Bootcamp..Start tomorrow Nov 29th and train for 3 months of unlimited boot camp sessions and I'm throwing in a Free Meal Plan...

and then the Long term commitment one...this one just flat out is a great deal

So go ahead and take a look it's only up Today:

Sunday, November 21, 2010

Would You Like This?

Hi Everyone,

I came up with a cool idea..and a way to TEST. It’s a 10 day it’s not my 10 day detox. I was thinking that starting Dec1st I would coach a handful of people for 10 Days in a Row. No breaks in between, One-on-One fitness coaching, Grocery shopping, meal planning, off day options and just a lot more. No details yet, but basically I am going to spend 10 days with a few people and transforming the way they look in JUST 10 Days.

Ok Enough of I have a cool Full Day Meal Plan for you. Covering 3 Types of Days

Just so yo have an Idea of how you should structure your eating plan.

Feel free to repost it on Facebook and as always comments are welcomed.

Day 1
High Carb
1 egg/2 egg white omelet with
mozzarella cheese & spinach
Whole grain toast, 1 pat butter, 2 tsp jelly
Hard boiled egg, pear

Canned tuna
Whole grain bread
Steamed asparagus
Chicken breast
Carrot sticks

Chicken breast
Sweet potato, 1 TBS sour cream

Cottage cheese & strawberries

1.Low Carb
Cereal (Fiber One) with skim milk

Cottage cheese
Red pepper sticks

Whole grain bread
Yellow squash


Asparagus & brown rice

Hard boiled egg
Carrot sticks

Day 3
3 eggs (any way you like them)
Spinach & green pepper

Cottage cheese
Zucchini sticks



Non-fat cottage cheese
Carrot sticks

Salad (with mixed vegetables)

Cottage cheese
Red pepper sticks

Here is a little Bonus

Did you know SUGAR has at least 23 Names:

Brown Sugar ,Turbinado Sugar, Honey

Maple syrup, Sucrose, Glucose
Corn syrup .Dextrin. Sugar
Lactose. Molasses ,Fructose
Confectioner’s Sugar ,Date Sugar ,Caramel
Chicory syrup, Fruit Sugar ,Maple sugar
Maltodextrin ,Dextrose
Molasses powder, High fructose corn syrup
Brown rice syrup

Friday, August 28, 2009

Bodifit by Mercedes Boot Camp

Tired of being overweight and lacking the energy to be productive throughout the day and want to make this the year you get in shape?

The Bodifit by Mercedes Boot Camp may be just what you are looking for!

Wednesday, April 01, 2009

Mercedes's Exercise and Diet Tips

Hey Bodifit Community,it doesn’t get any simpler than this… but simple works!

All,invest in a Whole Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three - five times per week with a day of rest between workouts.

FOCUS on the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice!

Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism revved up throughout the day and prevent overeating.

Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of… I guarantee it...


Thursday, February 19, 2009

Cardio could actually be making you fatter!

Cardio could actually be making you fatter!

Okay, let’s clear one thing up here.

I have nothing at all against aerobic training. I have no vested interest in writing it off.In fact, you may see me jogging at Lost Mountain Park or up and down Acworth Due West Rd. I do this for pleasure NOT for rapid fatloss results.

A quick recap on my background, I’m a personal trainer and my mission is to help individuals permanently take control of their health and their lives by
empowering them to nourish their bodies and develop effective exercise plans.

I consider myself a great motivator whose approach is heavily focused on metabolism-boosting to help my clients turn their bodies into fat-burning machines.

You’re bound to have some misconceptions and resistance to change so let’s look at some of the most common ones:

1- I’ve never seen a fat runner:
I’ve never seen one that looks healthy either!
Question. Who’s leaner-a long distance runner or a sprinter? You’d bet it was the one that did the most cardio right? NOPE. That’s a NOPE. Sprinters- who never run longer than 30 seconds at a time are much the leaner of the two athletes. We’ll look at why later.

2- But Cardio Burns Calories:
Yep, I won’t argue with this, steady state cardio DOES burn calories WHILE you’re doing it, but what about the other 23 hours of the day when you’re not exercising. This is where we’re falling down. Other types of exercise can burn calories LONG after training

3-What about the fat burning zone?
Total myth. FULL stop.
Okay the fat burning zone is a concept that states that the body, your body will become more efficient at burning fat. Sounds great huh? Well actually, it’s the opposite. Think about it, if your car is efficient at burning fuel, doesn’t that mean it burns less?

So why would we choose an exercise that means we end up using LESS fuel.
You see the ONLY tissue in the body that can BURN fat is MUSCLE. Aerobic exercise actually DECREASES muscle mass.

So the very thing that keeps your metabolism high and your body burning calories ALL DAY LONG, is the very thing that you're losing- Skinny runners anyone?

I’ll quickly explain how this works:

The longer we engage in higher-level aerobic activities, such as those typically included in a workout, the more we secrete a nasty little group of hormones called 'glucocorticoids', with the stress hormone 'cortisol' chief amongst them.
One of the lesser-known qualities of cortisol is that it is catabolic in nature, meaning that it breaks down muscle tissue along with fat in order to metabolise this stored energy for immediate fuel.

Why is this bad?

Well, it's our muscles that give shape and definition to our bodies. If we lose muscle faster than we lose fat, then proportionately we're fatter, even if the scales tell us we're several pounds lighter! In a society that places a higher priority on what we weigh, this is a difficult concept to grasp, but nevertheless it's true just the same.

So what do we need to do?

Well,apart from the resistance work that I always talk about.

There is also anaerobic exercise- Basically, the opposite of aerobics.

Anaerobics are activities that are carried out 'without oxygen' (note: in anaerobic exercise we're never truly without oxygen, it's just that oxygen cannot meet the demand of the activity) and involve higher-intensity, shorter-duration bursts of activity to produce the training effect.

Some of the benefits of this type of training include:
Massively increased metabolism,
Shorter, more effective workouts
Higher calorie consumption
It is anabolic in nature, meaning it actually promotes lean tissue- remember the very thing we need to get and stay lean!

Try sprinting "as most of you know - my favorite" for 1 minute, recovering for 2 minutes repeating 6 times. You can do this on a bike, rower, treadmill, whatever you like.


• A 2004 diet study that shows a simple change can increase dietary compliance and fat loss (by 96%) -- (and it's not "eat less"!)

• A 1998 study that showed that the addition of 45 minutes of hard aerobic training, 5 times a week for twelve weeks - had no effect on fat loss

• A 2007 study - that showed the addition of 50 minutes of aerobic training, 5 times per week for six months - also had no effect on fat loss

• A 2008 study showing 40 mins of aerobic exercise three times per week for 15 weeks actually resulted in the participants gaining fat!

• A study from 1994 showed a specific cardio training method that actually reduced body fat (actual skinfold measurements) nine times more than traditional cardio training -- despite taking less time, and actually burning less calories per session!

• Another study (1999) showed that the addition of a specific resistance training program increased fat loss by 35% over diet and aerobic training.

• That same study also showed that 3 aerobic sessions of up to 50 mins, for 12 weeks (36 sessions) only increased fat loss by one pound over dieting alone

• A 2002 study on metabolic resistance training-type approach to training - and showed an elevation of metabolism for 38 hours post workout.

Please feel free to post any comments:

Monday, November 24, 2008

Turkey Day

Hey Friends, It is estimated that the average person eats in excess of 3,000 calories at the annual Thanksgiving feast, which is why many experts consider it to be one of the least healthy meals of the year. However, where some people may gain a pound of fat or more from this single meal, you could be one of the few smart ones who eats more turkey on Turkey Day and less of the other high-fat and/or high carb foods like stuffing, mashed potatoes and gravy, and all those tasty pies!
Look, you can still enjoy your favorite seasonal treats in moderation, but the key is to first fill up on turkey (and fruit and veggies) to leave less room for the former.

After all turkey is loaded with lean protein that will help you build muscle, burn fat, and control your typically insatiable holiday appetite.

So Eat up and Happy Thanksgiving!

Sunday, August 19, 2007

FAQ about Boot Camp

What is Bodifit by Mercedes Boot Camp?

Bodifit by Mercedes Boot Camp is a 4-week fitness program led by renowned fitness expert Mercedes Hughes or one of our expert Bodifit Boot Camp trainers. Most camps begin at 5:00 a.m., last 1 hour in length, and are held Monday thru Saturday (additional times may be offered -- please check our schedule). You will be motivated, encouraged, and inspired. And you will have fun while getting a fantastic workout in a non-threatening environment. RESULTS GUARANTEED!!!

Is boot camp for me?

If you can answer "YES" to any of the following questions, then boot camp is for you!

• Do you need to be held accountable?
• Do you need motivation?
• Do you need to jump start your fitness program?

What if I'm not very physically fit?

NOBODY will be left behind or asked to complete more than they are capable of doing safely. Women (and men) of all ages and abilities are welcome to participate. Each day will slightly increase in intensity.

What exercises are included in the program?

We do everything from running/walking (less than 1 mile), weight training (upper and lower body), core conditioning, abdominal work, calisthenics, plyometrics, circuit training and more! Everyday is a little different from the day before and you will get a complete workout every week!

Exercises include: push ups, shoulder presses, bicep curls, tricep kickbacks, squat thrusts, lunges, squats, jump roping, crunches, the plank, relay race, star jumpers and more...

Where are the camps held?

Whittier Mill Park
Candler Park
Echo Mill
The Broadlands
North Cobb High School
Kennesaw Mountain
Boots Ward
Worship of God Church

How often will we meet?

Boot campers will meet every Monday through Friday for one hour during the program. All participants will be expected to arrive on time. Camp starts promptly at the scheduled time! (Additional camp times are available.)

Check Bodifit schedule for upcoming camps.

What do I need to bring?

You need to bring an exercise mat, one set of hand weights (5-10 lbs for women and 8-12 lbs for men), running shoes, workout towel, a water bottle, and a sense of adventure. These items can be purchased at any local Target, Walmart or any other sporting goods store.

What will I get out of participating?

Guaranteed results!!! You will make a dramatic improvement in your physical well-being. Our camp programs include exercises designed to:

firm your butt and thighs (for the ladies),
flatten your stomach,
reduce body fat, and
increase strength and stamina.

By losing fat and gaining muscle, you'll lose inches and gain strength -- and you'll look and feel better. In addition, you'll meet great people who share your same goals for acquiring a healthy mind and body.