do not hibernate! incenerate!

Well where to start, I was idle for 14 years, yes I was a slacker.... When I became a mother 6 years ago I started to dedicate myself entirely to the family and left myself behind. When I got pregnant the second time I put on a lot of weight, and I never did anything to get the weight down. When Mafalda was 3 months old my life took a turn and I found myself with 2 daughters on my own. It was then that I gained the strength to take care of myself. I spoke to a friend who goes to fitsalvador and she advised me to go (and it was the best decision I made). And since the first training I liked it. First I liked it because when I finished the training I was renewed, it seemed that the problems had stayed there, I could release the stress. And when I started to lose weight and liked the way I was, I felt more motivated. After 6 months I have 15 kg less, when people say to me "you are slimmer" I feel good. I never thought I would make it, but I did. Thank you to the whole team of Fitsalvador especially the trainers. And here is the proof.

Após uma primeira temporada a treinar com a fantástica equipa de "Crowd Trainer" FITSalvador, no ano em que me mudei da Capital Lisboeta para Beja, 2014/2015, fiz uma "pausa" por outros espaços desportivos da Cidade, para experimentar e também conhecer um pouco do mundo do fitness aqui de Beja, dado ter sido instrutora de Fitness em part time, por 8 anos, antes de nascer a minha primeira filha, actividade essa que exerci até aos 8 meses de gravidez. Interrompi, ela nasceu, e após 1 ano retomei às origens e vim para Beja já sem exercer essa actividade, apenas com o meu trabalho oficial, digamos, pois a falta de tempo para conseguir complementar tudo isso, e o não ter outro apoio familiar que me permitisse mais liberdade para ter esse tempo disponível, fez com que tivesse de abdicar dessa situação. Assim, passei a ser uma "aluna"! Com alguns quilinhos a mais. Não interessando muito os meses / anos de interrupção, voltei ao FITSalvador em Março deste ano, após retomar da licença de Maternidade do meu 2º filho, foto esta em anexo do estado de graça em que estava, cuja primeira pesagem, a 4 de Março, indicava um Peso de 65,3 kg e %MG de 46,7. Obviamente que tinha estado grávida, tenho atuamente 40 anos, não sou uma jovem, adoro chocolates, ou melhor, sou viciada, estive 5 meses de licença, de um bebé prematuro de 7 meses (imaginando que tinha chegado até ao final da gestação, teria sido uma desgraça física ainda maior!), mas o certo é que estava completamente infeliz, pois não havia roupa que me servisse, parecia assoprada, a minha cara era uma autêntica bolacha, e não sabia o que fazer para me motivar e conseguir o que fosse! Comecei assim a trabalhar, fiquei com algum tempo disponível (horas de almoço, pois o resto do dia não me dá mais para nada), e comecei a ir 3x por semana aos treinos das 13h15. Mês após mês, e obviamente com um grande esforço alimentar também, pois sem esse esforço também não teria sido possível, mas sem treino sei que também não, pois a motivação veio daí, ver resultados e ir motivando, pesagem após pesagem, atingi os valores desta última, de 25 de Novembro, de 49,6 kgs e %MG de 18,4. Este é o meu testemunho e o meu agradecimento a toda a equipa! O resultado está à vista de todos. Em todo o lado que vou, em todas as pessoas que me encontram. Muitas até já me dizem: "está demais!!!" 😀 Mas eu gosto assim!!! 😉 Obrigada, FITSalvador!

I've always done sports. Acrobatic gymnastics, capoeira, running... before I got pregnant I did road cycling. A risky pregnancy associated with the characteristics of the practice made me stop shortly after I found out I was pregnant. The result was 22kg extra during pregnancy! I never tended to put on weight and contrary to the norm 15 days after giving birth I was wearing my clothes. BRUTAL! I've always loved outdoor sports and the passion for cycling made me want to go back but k carpal tunnel syndrome inherited during pregnancy meant that a couple of km was enough for me to be unable to stand the pain in my wrists. Time went by and the weight went down... 11kg less in total! The feminine forms went away, the muscle mass too and not having a tendency to put on weight, I became a "gut wrench"! In March this year I decided that I had to get back to sport. Since I couldn't do cycling I decided to do something else! But I couldn't see myself getting stuck in a gym! I've always been into sports, but outdoors! I found Fit Salvador, within four walls it's true, but with characteristics that made me want to surpass myself in every workout! Having an ease in gaining muscle mass (blessed genetics) allied to the effort and motivation led to the results being easily visible which motivated me to continue! I gained weight (5kg), very little fat (0,1) and a few centimeters (where it matters)! Each body is one body, but there is nothing that with determination and the right guidance you can't achieve. THANKS FOR THAT GOOD GUYS!

All my life I have practiced and been addicted to sports, not for the physical form, but for the way it makes me feel and for being an ally in stress relief. However, I didn't do any sport or physical activity for 3 years and my body started to feel it. Besides losing physical condition I lost a lot of weight. I started my journey in FITSALVADOR at the end of 2015 because both physically and psychologically I needed sport. At the time I weighed about 50kg. As soon as I took my first "HIRT beating" I never wanted anything else. It was exactly what I needed. It's a motivating sport, which pushes you to the limit and demands a lot of physical effort, but the results are undoubtedly worth it. In addition to the physical shape that I managed to acquire, the well-being that a training session brings me and especially the physical condition that increases daily (Through the physical condition that I acquired in your training sessions I managed to join the PSP). I couldn't be happier with all the results. Currently I weigh 66kg (although I miss a lot the weigh-ins I think my weight is around this) and I have a healthy mind and body. It is an addiction that I can't do without and that allows me to have the physical condition to exercise my profession! (I admit that I could have more aesthetic results if I trained less and rested more, but it has already become a habit without which I can't live). I should mention that I managed to get my mother (she started training this year at the age of 53) infected and she is already a staunch supporter of the sport. Besides losing some weight, she has been acquiring healthy habits and has gained a lot of mobility that she had lost over the years by not practising any kind of physical activity. I also want to thank you for that. It only remains for me to thank all the trainees for the motivation and concern they have in seeking different and ever more captivating ways of training and, obviously, for their good mood and patience!

I'm not sure where to start, but it's been 5 months since I went to "take my first beating" of HIRT. Whoever took me to try it didn't give a damn about me, it's true! I don't condemn them, because about 3 years ago they had already taken me to FITSALVADOR to try it. At that time I did one week of training and didn't come back again, because it is very hard, because it gives a lot of pain, because it is much easier to be accommodated, because there are a thousand and one excuses we can give when we are not focused. This time I surprised whoever took me and I surprised myself. The truth is that something has changed... it wasn't the trainings, those were still hard and gave horrible pains in the early days. It even hurt my soul! But we eventually got used to it and even like the pain, because it proves that we went there to train after all. It was me who changed...! Five months went by in which I trained no less than three times a week. 5 months went by in which I was very careful with my diet. And guess what? 5 months later I have 20KG less and about 10% less Fat Mass. This is my handful of results!? I am a different person in such a short space of time. Said like that it sounds easy, but it's not. It takes constancy, resilience, you have to really want to change. There is not always the will to train, and there is often the will to eat "junk". But there has to be more willpower than anything else. IT IS POSSIBLE... AND IT FEELS SO GOOD! There is nothing better than challenging ourselves, overcoming ourselves, achieving the goals we set ourselves and seeing the numbers on the scales fall and our appearance change. I can assure you that I have never been so satisfied with having nothing to wear. That said, I only have to thank the Crowd Trainers who give us death blows. You guys are an impeccable team! I never thought it was possible to enjoy suffering so much... and do I! The 45min of training are not just physical training, they are my 45min escape, it's the time I have to myself... and I swear it works miracles, physically and psychologically. Thank you for the advice, for the strength, for not giving up pulling for us, for every pain, mostly for being so good at what you do. THANK YOU FOR MAKING ME A MORE HAPPY WOMAN J I can only say: THIS TIME I'VE COME TO STAY.

I will start by talking about the miracle that took place in my life at the age of 44. The "FITSalvador Miracle". I come from a family with a history of diabetes and I also inherited it. When I was 40 years old I was diagnosed as pre-diabetic during a consultation and routine analysis. As I'm a very stubborn person, I didn't accept this in my life! I took the decision to change some of my eating habits, I've never done too much, but I made some mistakes without knowing. I already did sports, I went to another gym for 7 years, I used to spend 3 hours a day training and I never got any results! It was then that a friend of mine told me that FITSalvador existed and I decided to change! I joined FITSalvador in February 2015. In March I did the 1st weigh-in with the following results that I still keep! Weight 69.2 and percentage of MG - 35.2. Right after 4 months, in 27/07/2015 I had weight 63.5 and percentage of MG-24.9 and glycaemia 104. When I was going to do my routine analysis, my family doctor (Dr.Ezequiel) always congratulated me! My results were amazing!!! On 28 December 2018, the day I turned 44, I received the best gift they could give me! I was consulted by Dr. Luis Coentro who saw my routine blood work and asked me what I was taking? I was immediately startled... My results were still the best...5.4, I was no longer in the diabetic programme! I answered Dr. Luis Coentro: -Afinally Dr. there are Miracles... "THE FITSALVADOR MILLAGRE" this has been my medicine! A THANK YOU ALL, thank you to the fantastic team that fills my days full of energy, good mood and health! I owe this gift to FITSalvador! A kiss from Nelinha.?"

On 28 September 2018 I made the decision to go back to training at FITSalvador, I had trained at FITSalvador a few years ago but when I got home my youngest son had been crying the whole time and asking for his mum, I ended up giving up. During 2018 I had a friend asking me to come train with her and one day I decided I was going back. Of course she didn't believe me! I remember the first training session I couldn't climb stairs, spending the weekend full of pain and saying I wasn't coming back, but I decided to return despite the pain and to this day I haven't been able to stop. This time it was different because it was never about losing weight. I realised that during training I face all my fears, all the things I cannot change, all the things that led me to depression as a teenager. Anyone who suffers from depression knows that the easiest way is to give up and stay at home, but right now I choose the hard way, the one that takes me out of my comfort zone, the one that makes me smile instead of cry. The 45 minutes I spend training are my "here and now", my moment, my therapy. It's actually that I still hear "I won't make it", but at the end of each workout I think "next time it will be better". That's my goal to get over myself in every training session. It's been over 9 months now and I've lost about 20 kilos, 11% fat mass. I surprise myself every day on a physical level, but mainly mentally. I learned to ask for help when I need it, to treat myself better and to have healthier habits. I have to thank Isabel Miranda who didn't give up on me, my colleagues, but mainly the trainers (I know that there are days when I change everything). Without you none of this would be possible.

2015-2017 | 2 years separate the photos in the first column from those in the second. 2 years and 17kg less. My journey in the fight against excess weight was not easy - not easy at all. In fact, I don't think it is for anyone. It was a journey made of many ups and downs, from which I gave up many times. I've always been a child/teenager involved in sports - swimming, tennis, futsal, basketball, football - I've done it all. And I liked it. However, my diet always left a lot to be desired and this, linked to genetics, didn't give me much chance of leading a healthy life, even when I was physically active. My relationship with sport was lost throughout my university career, which led to my weight reaching 84kg at one point. When I consulted a nutritionist (2015), no matter how much we want to, the first times are not easy and no matter how much we want to change, following a diet requires dedication and adaptation to new concepts and ideas - in my case, such adaptation took 1 year and something - yes, quite a long time. So, it wasn't so long ago that my life started to change. I started to have interest for everything that is related to nutrition, to train with objectives and to learn to like this "world". In what concerns physical activity, I started practicing HIRT (High-Intensity Interval Resistance Training) - which is what I still practice today - and it was this very thing that, together with a balanced diet, led me to lose weight, gain muscle mass and significantly reduce my metabolic age (from 37 to 18 years old). For all this I can only thank the FITSalvador training sessions for having given me the opportunity to completely change my view of things - despite being given by some "supernatural forces" that don't even allow us to understand how it's possible to enjoy it so much! When I started this practice I didn't know what I was getting into, truth be told. The days after the first practice are so painful that the only thing you want is to never set foot on it again - sorry, that's a fact. However, we keep going, sometimes with more load, sometimes with less, until we reach that point where we start to be able to do the exercises and the muscle pain becomes a "good thing". I know it's hard to believe, but the pain is really rewarding and when we start to see results... we don't want anything else. The concept, the motivation transmitted by the crowd trainers and the will to want more and more of ourselves throughout the training sessions are key to success. For me, without a doubt. Is our motivation always high? Not at all. The secret is discipline combined with patience, believe me. Nowadays, I am a much happier and healthier person, being able to control what I eat and being aware of my needs in order to keep up with the training in the best way. The path is not easy at all and the phases in which you think about giving up are more frequent than you imagine, but it is so worth it and it is super rewarding to get the results of so much effort! It's really amazing how our lives can change - nowadays I look forward to the FITSalvador workouts every week - something I never thought I could say when I started this adventure. Do I regret anything? Yes - for not having taken this decision sooner.

My journey in FITSalvador began in 2016, when after some failed attempts to gain weight (namely with plans in gyms, etc) I decided and mentalized myself that I would be able to gain the weight I had long wanted... I couldn't do a push-up properly and during the summer holidays, on long walks, I would get dizzy. Now I do many push-ups properly and the dizziness is gone! At the beginning it was very hard, but soon I started to love the training. I had never tried HIRT but I must say that with it I got the results I wanted! I am one more proof that HIRT/FITSalvador is not only cardio and not only for weight loss, as they say... with HIRT/FITSalvador I went from 68kg (left photos) to 76kg (right photos)! No secrets, no magic formulas, just a little adjustment in my diet and some work with a lot of sweat and some pain (3 workouts a week came, however many times I trained every day of the week, such was not the addiction!). It hurts a lot at first but when you start to see results you just want to train more, more and more. I'm suspect because I like this so much that I'm giving trainings in FITSalvador due to the HIRT training that I decided to take there, but the photos are worth more than anything I can say! Hugs, kisses and good training PS: I'm still in the middle of the way and I did all this for the t-shirt I'm going to win! :DDDD

If I am to punctuate my journey, I have to start in motherhood. I was born an obese baby (5.12kg), an adjective that I never tended to counter during my childhood and brought me countless rebellions as a teenager. When acne was at its peak, I was a federated Handball player (for 6 years) and discovered a passion for weightlifting. Assimilated with being overweight, these sports eventually brought me a serious knee injury, which has been my emotional excuse for reaching a frightening weight of >140kg. Wearing a ridiculous 64 in trousers, the need for change was evident. It started in the kitchen. It started in the simplicity of what we are all aware of: no soda, no alcohol, no chocolates/sweets etc. I also discovered intermittent fasting. Nutrition was giving results so I needed to fuel those results with physical activity. HIRT always seemed like something scary and for athletes, said "athletes". I decided to give it a try. "Trying" was certainly the watchword for the first month. Post workouts filled with cramping and tears of muscle pain told me this was crazy, yet the results were a strong indication that this sport was the answer. I won't go into sentimentality for Crowd Trainers, however to score a "thank you" here, my current body and lifestyle is due to this team. I am currently in the best physical shape in recent memory. The word "attempt" has turned into "pride" and the adjective "fat" is no longer associated with my name. What I have achieved may or may not come as a surprise to many but certainly for me it was the greatest victory of my life so far and an encouragement to many to do the same! In the past I have weighed over 140kg. I joined FITSalvador under 130kg. Today I weigh 87kg, with a MG index of 16%.

Results after 10 months of training... a lot! I started this adventure (I had tried it once before, but found it too hard and gave up) because I felt it was time to go up my stairs (2nd floor) at least, breathing properly! Lo and behold, after 10 months I'm running up, every "two in two" or even, every "three in three". In terms of weight and muscle mass the oscillations are significant and in the month of January I achieved a 14.72% reduction in fat mass (Winner!!!). The regular training at FITSalvador has greatly improved my physical condition both for my daily life and also, in another project I embarked on 11 months ago, running and trail running. 11 months ago I did my first trail race in Mértola (who knows, knows the difficulty level of the race and how important is the strength of legs and other muscles for this sport). In that race, I cried a lot (really!!!), everything hurt me and it took me about 3 hours and 56 minutes to walk 12km. After this time and with a more or less regular frequency of 3 trainings per week in FITSalvador, which includes Mauro's "beatings", Justino and Reuben's "wonder trainings" and Tiago's "beatings", I run and I do trail races (with some altimetry) in times that overcome all my expectations. Question for cheese... "due to what?!" to your training! No doubt about it! That story "not the boardwalk" for me is more "FFITSalvador and fly in the boardwalk" (it doesn't rhyme but you can understand it). In the last race held in Beja, the Scouts trail, I did 24km in a fantastic time of 2h40min. Next time I will write about Pedro and after about the machine Avô Alfredo!

Wishing... Doing... Keep going... When I decided to throw myself head first into FITSalvador I did it with the aim of being busy and expelling the stress of the day and of course also to expel some grams. With 63kg and 36 of mg, the girl felt full... full of stress, tiredness, back pain (from my work) and full of fat... and laziness... First impact: it hurts a lot and these strong and heavy trainers are crazy Second impact: I don't move but I will go again tomorrow Third impact: today I rest but I will come back full of strength... Fourth feeling: I like it... I like it if you push me... Fifth thing: I got a result after all. Sixth thing: these guys are crazier than me but I follow. Seventh thing: I lost weight... I lost fat mass Eighth thing: I follow the trainers advice and I change my diet and increase the load... Ninth situation: it all works out after all. I'm having more goals than I had Tenth situation: I'm not going anywhere! Over these months I've changed my routine, my eating habits and I've started to take care of myself. All thanks to you. Because you listened to me, put up with me. You have always advised me. I don't think you have any idea what you can really do for us. You encourage, you don't block, you all play an important part in your concept. Oh and soundtrack helps. Reuben thank you for throwing me down at every training session and encouraging me. I've never been treated so badly! Keep that humility and gentle manner. But a tough and professional pt. (I can't see the giant balls anymore). Thanks for your availability and for pushing me. Big bully! Tiago thanks for the advices "increase the load " (I always did when you told me) and "Don't be afraid of more load" and "it always hurts"... It really hurts James. You may ... Mauro thanks for letting me wash the floor with my burpees and for the advice about food (sugar forbidden). Oh and the push-ups you taught me to do. Tininho your soundtrack is my favourite and bora bora bora... Andre your perfect workouts to fall into bed and not even remember my stressful day. Great creator.... I'm addicted to FITSalvador MY GOD. Today I weigh 55 and have 30 of MG. Today I don't have back pain. Today I don't walk as tired. Today I have a healthy diet. Today I'm happier. Today I have a therapy that is my exercise in FIT putting up with those crazy people. What I've achieved may not be anything special, but for me it's already very special. All this has encouraged me. Today I want more and less. Gracias ?

My "walk" in FITSalvador started in September, it began because I didn't like what I saw in the mirror (only aesthetic reasons). All due to bad habits and many years without practicing any kind of physical activity. Today I train not for aesthetic reasons but because I want to be much more than "Fit", I want to be an athlete. After 8 months since I started training and eating healthy my body and mind have become much healthier! I can't say that the walk is easy, because it isn't! I can't say that every day we have motivation and dedication because it's not like that... But THERE are the best people I could have met: THE CROWD TRAINERS. It's thanks to them that I managed to get here, it's thanks to all the motivation and dedication they have for their athletes that we managed to achieve our goals. Could I live without burpees and sprints? I could but it wouldn't be the same.

After many years of sedentarism and bad eating habits I decided to change ...a few years ago, I found in this "house" FITsalvador, the perfect place to make this change, a new training methodology, new teachings/learning and new relationships of friendship and companionship, all with the same goal, here I gained more energy, health and vitality ... I found the perfect place to change, where the training sessions are always varied, imaginative and very motivating, challenging me to each exercise to reach further. After a few years of training, with more assiduity in the last few months, the results are visible and my health and well being thank me ... the only thing missing is to get rid of the healthy and balanced diet, being this a step that I still haven't managed to achieve. In this team of trainers and athletes, I consider that I got new friends, interested in my well being and that in everything they make me/us their attention and dedicate their experience and professionalism so that I achieve my objectives - In short, the balance is quite positive, not only because the objectives are achieved, but also because it develops in me a special motivation to give continuity to the training, contributing a lot to my emotional balance in the fight against the stress of life, essentially because in these 45minutes I am in "my world" and I am not the mother, the professional, the wife, the daughter ... I am a FITSalvador athlete and I thank for that.

Passado uns meses de ter começado os treinos FITsalvador surgiu Um concurso de Transformação corporal EVIDENCE VS BULLSHIT. Até à data treinava com alguma regularidade (por vezes até 3 vezes por dia) hirt, crossfit, futsal e tinha uma alimentação, pensava eu equilibrada. Em termos de resultados era um filme, subia o peso a massa gorda, descia o peso mantinha a massa, descia massa subia o peso …. Enfim um quebra cabeças, como achei que necessitava de um estímulo para atingir um objectivo resolvi participar. A metodologia de treino já me havia fascinado desde o começo, o constante roçar dos limites, o superar os mesmos, a dinâmica a sinergia dos atletas e dos trainers… tudo fez com que valesse todas as gotas de suor e entrega em todos os treinos. Mas resultados não eram (para mim) reveladores da minha entrega. Comecei a perguntar porque treinava tanto e isso não se reflectia, os trainers , falaram-me na alimentação e no descanso dois aliados (preciosos) dos treinos e que por sinal “era umas cenas que a mim não me assistiam”. Foi então que, me enchi de coragem e durante o mês de Abril levei a cabo um P.T. Um treino personalizado Supervisionado pelo Justino, onde senti mudanças quase dia após dia e dei inicio a um processo de disciplina alimentar de descanso e de treino, sempre com toda a entrega, dedicação, empenho e SÓ quatro treinos por semana 😀 ( 2 P.T. e 2 Hirt) Mais que os resultados foi o aprender sobre a importância de uma alimentação equilibrada (Obrigado Ana Margarida Ramalho 😉 ) que dormir é necessário e que treinar com esta malta é todos os dias um estímulo tanto físico como intelectual hehe! André, Mauro e Justino vocês são SIMPLY THE BEST MAIS UMA VEZ OBRIGADO!!

If the goal is to lose weight effectively, I highly recommend, from personal experience, the PT regime. It's money well spent, as the hours of exercise are used in a very efficient way, without wasting time. Besides that, Mauro is very friendly and accessible, he cares about the athletes, he has a flexible schedule and most importantly, he's very good at what he does. He adapts the exercises according to the needs of each athlete, never presenting two sessions exactly the same, always varying the type and organization of the exercises (in set mode, circuit mode, different number of repetitions per set). I am very satisfied with the experience in general and with the results, which are reflected on the physical (weight loss, with all that it implies), psychological (more confidence) and quality of life (creation of the need to train, change in daily habits).

This was before 20000 burpees, 15000 push-ups, 35000 squats, 10000 trusters...etc. No "additives", "preservatives", diets and essentially, no hunger! Just dedication... Thanks to the trainers, André, Mauro, Justino and FITsalvador for putting up with me during all this time... and making me believe that it's possible... see you later...

When André challenged me about 2 years ago to train (because he needed men to train, since he only had women) I said yes, because we were friends from many years ago, but honestly I thought... it's just another gym where I can train, it won't be different. But 2 years later, I can say I was wrong.... ROUNDLY... FITsalvador is not a gym... it's a FAMILY... It is a place where we can train, where we are supported, by the Crowd Trainers but also and essentially by all the other athletes. Regardless of the difficulties felt during these two years, with the constant struggles with the scales, the endless body aches, the little will to train, the will to give up, thanks to the FITsalvador family, I did not give up and persistence led to results. Thanks to the balanced diet and the training sessions at FITsalvador I am sure that I will reach the best physical condition and aspect of my life. I end this way with a special thanks to the 3 great and biggest in the world, André Bento, Mauro Montemor and Justino Pereira. You are definitely the great motivators! Thank you very much. I also thank the rest of the "FITsalvadoriana" family for the motivation in all the trainings.

After many years standing still, without doing any sport or physical activity, I timidly started going to the training sessions with André, as I didn't feel good about my body and my "sedentary" state. Shortly afterwards I became pregnant, my son was born, and obviously I stopped again. With pregnancy my body changed and I felt the need to move again, this time stronger because after those trainings the "bug" had stayed. I really came back and joined FITsalvador about a year ago. I'm very happy, addicted and in pain (eheh). Although I don't think I'm a great example, because I'm not very strict in my eating, I consider myself, in a certain way, a proof that with two or three workouts a week, the physical condition improves and the body, naturally, changes. Thanks for the motivation

Como é que um conceito que parecia, para mim, ser mais do mesmo conseguiu mudar a minha vida? Vou tentar explicar vos em poucas palavras. Antes de experimentar um treino à FITsalvador uma amiga minha já me tinha falado do mesmo, que era muito bom e que eu devia experimentar e que de certeza ia gostar. Eu desconfiei. Desconfio sempre.. passado uns meses e por incentivo de atual Crowd Trainer, Justino, lá fui eu experimentar uma aula. Resultado: pernas para cima e açucar para baixo.. não aguentei 20 minutos. Ridículo. Como é obvio a miúda que sempre foi gordinha, que sempre teve as suas reservas do inverno, que adora comer e que não gostava de fazer grandes esforços, no primeiro mês perdeu completamente as esperanças em perder alguns dos 72Kg e os quase 32% de MG. Custa muito, custa demasiado as vezes, desacreditei que algum dia aquela maluquice de treinos poderia ter algum efeito positivo em mim. Aos poucos comecei a aperceber-me que não trocava os treinos por nada, que nos dias em que não treinava me sentia mal, comecei a ver os centímetros da cintura a descer.. comecei realmente a sentir um bem-estar que não se compara a nada e, acima de tudo comecei a ver os tão esperados resultados que nunca pensei alcançar. Força de vontade, determinação, companheirismo, entreajuda, espírito de equipa, sacrifício, satisfação. Valores que reforcei ao fim de um ano de FITsalvador. Como alguém disse um dia, os amigos são a família que nós escolhemos.. posso dizer que eu no FITsalvador encontrei uma família, fiz amigos para a vida, por isso a fórmula para alcançar objetivos e resultados é isto: corpo e mente em equilíbrio. Foi também graças ao FITsalvador, depois de toda esta experiência, peguei no conceito e tentei aplicar na minha aldeia, em treinos que dou duas a três vezes por semana e não é que as minhas atletas já tiveram ótimos resultados?? Mais um motivo para vos agradecer o gosto para massacrar pessoas.. ahaha Obrigado aos Crowd Trainers, a todos aqueles que nos treinos não me deixam ir abaixo e que puxam por mim, e que contribuem todos os dias para que este vício ‘bom’ não desapareça. Obrigado por tudo. NO PAIN NO GAIN 😀

My entrance in the FITsalvador dynamic happened by challenge and joke of some work colleagues after a long journey of physical inactivity... I didn't join to lose weight, the aim was to strengthen muscle mass... which, with age, is getting scarce. I couldn't imagine what it was going to lead to... a real challenge. Hard, very hard! A test of my endurance, of my capacity to surpass myself every day... Today, one year on, I look back and realise how much I have evolved. I have more muscle mass, I am not thinner, but I am substantially more resistant, stronger (I started with weights of 4 kgs now I am at 12kgs) and above all happier! Rain, cold, colds, bad breath, kids... are no longer reasons not to train. It's a great satisfaction for me to belong to this great family that is FITsalvador. Thank you for your existence, demand, determination, energy and good mood!

Bem, por onde começar... comecemos à 3 anos atrás... psicologicamente e fisicamente sentia-me fraco... enfim, circunstâncias da vida... De certa maneira sou um pouco suspeito em relação à minha opinião sobre o conceito FITsalvador, visto que um dos crowd trainers é meu irmão (não vou dizer qual...), mas apesar de tudo quem me levou e incentivou a começar este tipo de treino foi o crowd trainer André Bento. Nunca mais esqueço do primeiro treino, por acaso foi com o crowd trainer Mauro Montemor... horrível... nem um set decentemente aguentei. Cardio péssima, condição física de rastos... valeu a pena persistir? Sim... porque não? =) Nas semanas, meses seguintes, insisti nos treinos FITsalvador, reparo uma ligeira evolução a nivel físico e também a nível estético, tornou-se viciante os treinos, o que me levou a acreditar que se treinasse todos os dias, iria obter resultados rapidamente... até me pareceu uma boa lógica mas o factor de repouso é muito importante... logo para além de perder peso, tambem me aumentou a massa gorda... Com os conselhos dos Crowd Trainers (André Bento, Justino Pereira, Mauro Montemor) levaram-me a acreditar que se treinasse 2 ou 3 vezes por semana, a massa gorda descia e até aumentava-me a massa magra... afinal tinham razão :)... Hoje em dia já nao me importo de treinar 1, 2, 3, 4, 5 vezes (até cheguei a fazer treinos bidiários) por semana, o importante é treinar decentemente, com cabeça, muita motivação pessoal e colectiva. Gosto muito de vocês todos, sou um grande Adepto da dinâmica FITsalvador, espírito óptimo dos atletas, estagiários, aconselho e obrigado pelas sovas monstruosas que me dão 🙂

When I was full of courage to face those demolishing trainings that friends and colleagues told me about, I hoped I would not lack this courage, because I knew I was going to suffer a lot if I wanted to continue there, in a group that could be called Elite! I remember very well the first day, 24th September of last year, morning of Wednesday, Justino was the duty cicerone... After 20 minutes of the training had started he was already giving me two sugar packets, telling me to lie down on the floor and support my legs on the seat of a chair... I used to do some jogging on the pavement (LOL) and some push-ups at home, not even half of the training I had resisted with a "princess" dumbbell... I felt a bit embarrassed, I confess! But two days later, with some pain, there I was again! ... The first victory was guaranteed, I had enjoyed the beating and I wanted more... Little by little the body and mind got used to the routine... Three times/week jumping out of bed at 6:15 in the morning, eating something to give me enough energy and showing up in Salvador! Almost six months later I feel huge differences in me, besides the evident loss of fat mass I gained more resistance and strength... The goal was not yet reached, but I'm going slowly and patiently towards it... I train without objectives of reaching tempting prizes (I didn't even take a picture with the newspaper!), there are people who train much more and better than me... but above all I train for the pleasure and well being that it causes me! ZERO rubbish to lose weight and ZERO supplements!... All natural, all at the cost of sweat, body aches and more balanced nutrition Thanks André, Mauro and Justino and colleagues who train with me and give me strength! NO PAIN NO GAIN!

First of all I want to thank André, Mauro and Justino for all the commitment dedicated to all the FITsalvador athletes. Although I've only been at FITsalvador for a short time, on my way to 4 months attending classes 2/3 times a week, and with the help of a balanced diet the results were immense: I lost sensibly 10 kg. It seems unbelievable but it is the pure truth and I am passing my testimony to you all. We have a very hard battle it's true, each class takes us to the limit but that's where the gain is. Thank you very much to all the staff and thank you for helping me to become healthier and happier.

I started to be part of the FITsalvador family after a year in the gym where I ran an undetermined number of plans, as well as all kinds of machines until I reached the maximum weight of the same, final result, reduction of fat mass in 4% and weight loss of more or less 5 kg, in which I had a daily training of about 1h. After hearing a lot at home about the wonders of the training that I was doing I felt curious to try it, I confess that at the end of the first training I thought, ? where did I come to put me?, but I couldn't show weakness, after all who was the athlete in the family, me of course, so I decided to continue and see where this idea of massacring the body would take me. Well it's been 1 year and the result is in sight, a huge benefit when it comes to health, I mean, reduction of fat mass around 8% (difference of the value obtained when I left the gym and values of December 2013) reduction of 8 kg, all this with 3 weekly workouts. Quantifying by clothes, where it is more noticeable as you can see in the attached photos, I went from number 52 trousers to 44/46 and from XXL to XL on the top. More important than all this are the benefits that I have acquired during all this time in your company, improved quality of life, strength, endurance, companionship with fellow trainers, new friendships and all this contributes to living, and living with quality. A big thank you to the whole FITsalvador team.

First of all THANK YOU! you are an integral part of these achievements, without your commitment, dedication and knowledge none of this would be possible. It's obvious that without the dedication of the athletes it wouldn't be possible either, so congratulations to all of you, you are to be congratulated, the achievements are there for all to see. As a balance of one year of training, with an average of 2 trainings per week, I can assure you that it is not easy, but it is possible. I have been to several gyms with very different types of training, from circuits with machines, individual programs, RPM, group classes like Body Pump, etc.. and one thing is certain that I have never, I repeat never, obtained the results that I have achieved this year and I stress that I have carried out an average of 2 workouts per week at FITsalvador!!! The most obvious achievement is really visible in the photos, that is muscle definition and the reduction of %MG, however there is another component that is not seen and that has even more weight in the final result, I'm talking about the promotion of wellness / health, increased self-confidence, increased strength and endurance, the taste of challenge overcome when we overcome our limits eg WOD / AMRAP. I can also mention that I had for my own experience, last summer, a challenge that allowed me to verify the results of 11 months of training. I had the opportunity to surf from 6 to 8 hours/day for 10 consecutive days and I can assure you that my physical preparation was above average. When I came to try the FITsalvador concept with its high intensity workouts I remember that I told André that my objective would be to get in shape, however the results were beyond my expectations, I undoubtedly gained a considerable physical condition, but I ended up indirectly feeling the results of the workouts, being visible the aesthetic achievements of this type of training, that is, I went from 73kg with 13%MG to 70kg with 7%MG. If the challenge is to continue overcoming, I don't know where this will stop... at this moment my big challenge is to keep myself focused and motivated, but for those who are beginning or have not yet reached the results you want the watchword is not to give up, continue with much sacrifice, much strength, much pain that the results will eventually appear "NO PAIN NO GAIN". I can give as an example my two photos of before and after, if it was a TV commercial I would say that with a miracle product would have the visible results in just one week, but no! these results are the fruit of many drops of sweat and some muscle pain! but best of all is that you only need to take the product, read FITsalvador training, 2 to 3 times a week with doses of 40 minutes ... it's a wonder! Once again Congratulations to all, coaches, athletes and fellow WODs, babysitters.... Hug

To make a long story short, I'll just say that after a series of mistakes made, one day I looked at myself in the mirror, I weighed 95kg, I didn't like what I saw and decided to go to the doctor for tests because I began to have doubts about my physical condition. After finding out the results I decided that if I didn't do something I might not be able to go back one day. In 3 years I have reduced the % fat mass that was around 30% to 13% in the last measurement about a month ago, I had new analyses at the doctor less than a year ago, and I measure my blood pressure and heart rate regularly and all of them revealed that I have eliminated all the risk factors that worried me before. I now weigh 72kg, which means I've lost about 23kg. Many people ask me what is the magic recipe? I answer as follows: A balanced diet and physical exercise. In both cases I think there are two factors: the help of qualified professionals and our willpower, commitment and dedication. The more committed we are to our mission, the better the results will be and in this field I have André Bento, Mauro Montemor and Justino Pereira to thank for the example they are and give in each training. As a final note I just want to say that my aim is not to give any kind of lessons or false moralism to anyone. Each case is a case and not all of us were born to be models, but we can always be OUR model. Research, dedicate yourself, question yourself and never lose heart.

9 months after André was born I feel good about my body again (although the clothes are too big :-P). I learned during these months that the intensity of the training is essential to get results: only after getting average frequencies above 85% the fat mass started to go down. Now I always train above 90% and even at night I can feel my muscles "burning"! And that's it, I'm hooked! Thanks to Tininho Pereira, Mauro Montemor and André Bento! And still with lots of time for the kids: after all it's only 2-3 40 minute workouts a week!

I got to work and searched... and I found a photo of me taken on 24 August 2012, before I met you and without having any idea of doing or being able to do something for me. And another one taken on August 24, 2013 after I met you, and trained with you, and the differences made me think that I really have to thank you, and a lot for your encouragement... The photos I send are just to give you the idea that there can and should be many "anonymous" success stories, but if they make the person concerned happy, they should also make you proud of your work... Thank you very much

Outubro 2020, a balança marcava 85kg. A imagem referida no espelho já não agradava. Foi então que decidi mudar! Por influência de uma amiga fui experimentar o Fit Salvador. E aquela pessoa que após passagem por vários ginásios, encontrou finalmente um treino com o qual se identificou. Com uma pandemia pelo meio, alguns meses sem treinar, voltei em força em Abril 2021. Treinar 3 vezes por semana, muitas dores, muitas nódoas negras, mas chego agora ao mês de outubro e a balança marca 75kg. Mais importante que o peso na balança são as diferenças que se vêm no espelho. 45min, 3 vezes por semana, fazem milagres, não só física mas também psicologicamente. Se é fácil? Não! Se nós facilitam a vida? Não! Deixam-nos desistir quando pensamos que não conseguimos mais? Nem pensar! Se é compensador? MUITO A toda a equipa Fit Salvador...OBRIGADA! Continuamos juntos ?

Queridos treinadores, Após algum tempo a treinar na amável casa que é o FitSalvador, por fim, chego a enviar um testemunho da mudança alcançada. Iniciei a minha jornada em abril de 2021 com 68/69kg (sim, assustava-me pesar na incerteza de o próximo valor da balança ser mais alto que os anteriores). Se a minha mudança poderia ter sido mais rápida? Sem dúvida, se a minha alimentação acompanhasse os meus treinos. Em maio de 2022, após uns pequenos (gigantes) conselhos, e super motivadores por parte de um dos treinadores, aconteceu o click. (Eternamente grata por aquela ajuda no dia e hora certa! ). E a mudança refletiu-se mais rápido do que alguma vez havia visto até ali. Ao momento, o meu peso traduz-se em 58kilinhos, uns dias mais para os 59, outros dias mais perto de alcançar os 57… e confesso que neste momento, adoro pesar-me ! Se me custa não comer um big tasty quando me apetece? IMENSO ! Se me apetece sempre ir treinar? NUNCA ! Quem não prefere antes, terminar o dia a beber umas imperiais com amendoins torrados no café? Mas a vida é feita de escolhas. Temos que escolher sempre algo em detrimento de outra coisa. E no final de contas, a conclusão, é que o que nos faz verdadeiramente feliz, são as escolhas com resultados mais permanentes e não, os pequenos prazeres momentâneos ! Óbvio que tudo isto não acontece sem a motivação e dedicação certa. E estes pontos são de um crucial agradecimento aos nossos treinadores, a todo o acolhimento que nos proporcionam e companheirismo que nos transmitem. E esta, foi a casa em que eu decidi ficar. Um enorme obrigada ! “Take care of your body. It’s the only place you have to live.”