Dale Parducci

09/15/2023

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08/25/2023

Ever felt dwarfed by towering gym equipment or those uber-fit athletes?

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08/10/2023

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https://www.elitebody.us/blog/unlocking-optimal-fitness

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08/09/2023

🌟 Unlock Your Ultimate Transformation with EliteBody Miami 🌟

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07/20/2023

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10/21/2021

QUICK POLL (vote yes or no below) 👇🏽

If I released a private Fat Loss Facebook Group (100% free to join) and started personally sharing with you:

✅ #1.) Daily tips on what's working for our clients who are losing fat right now (I’m talkin’ nutrition strategies, exercise routines, mindset habits, & more).

✅ #2.) Behind the scenes video lessons of what I'm teaching my clients everyday... (lots of things I don't share publicly).

✅ #3.) Ways to collaborate, share resources, and also learn from other active members of the group who are losing 20, 30, 40 even 50 pounds...
..WOULD YOU BE INTERESTED IN JOINING? 🤝

Comment "Yes or no" below.

I've been preparing to mentor a much bigger audience this year and have A LOT of knowledge to share around burning fat fast and transforming your body in record time.

If that would interest you, let me know in the comments below!
I wanna’ gauge how many of you would like it

05/16/2020

Custom built training programs, nutrition services and accountability to keep your mind and body at it’s best!
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Join now FREE FOR 14 days, just fill out email form at ParducciFitness.com for instant access
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Not too long ago, I was a bored college student who lacked structure and wanted to take control of my life and body.
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For me, everything changed when I decided to dedicate my time to creating a structured routine around fitness.
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Not knowing which degree to pursue, I decided to join a gym and take courses on nutrition.
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I went on to graduate with a degree in Food Science and embarked on a career as a personal trainer and health coach.
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My goal was (and still is) to create the strongest version of myself.
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After years of helping others create the strongest version of themselves, I decided to create an app that would help people globally.
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But I didn’t want a program that was only 30 days or even 30 weeks… and then it’s over.
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I also didn’t want a program that would cost more than your monthly car payment!
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So I decided to create an affordable membership program that you can benefit from on a daily basis.
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After months of planning, I created what you see here today… The Parducci Fitness App.

05/15/2020

Looking to make a difference in someone’s life affected by COVID? Read on..

Parducci Fitness has partnered with Martine Acanfora, of MyMealPrepNJ in an effort to provide as many clean meals as possible to those affected by the crisis. We are Nutritionists Against Hunger.

Donate here: https://my-meal-prep-market.square.site/product/meal-donation-to-morristown-hospital-5-17/288?cp=true&sa=false&sbp=false&q=false&category_id=39

THE WHY

COVID has massively impacted the homeless community as well as healthcare workers all over the world. We are focusing on NYC/NJ specifically.

THE HOW

We have access to an unlimited amount of organic food, but we need your help in order to buy, cook and provide the meals to make an impact on our community.

We get our food directly from organic farmers and fresh produce markets, these clean meals will have a major impact on the communities wellbeing.

THANK YOU

We want to humbly thank everyone in advance for their extreme generosity. Please now, take all of this good energy and help each other!

* You will receive updates after each delivery is made to watch your donations go to work! We will not be making any profits off of these donations. If we are unable to carry out a delivery due to a lack of funds, all funds will be donated to a local food bank. Thank you for considering partnering with us for this mission. Stay safe, stay well!

Do you know someone who’s looking to help? Please like, comment or share to a friend!

02/01/2020

No gym no problem 🌴
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➡️ Kettlebell Pushups
➡️ Kettlebell Curls
➡️ Battlerope Burnout
➡️ Lat Pull-ups
➡️ Single Arm Landmine Row
➡️ Deadlifts
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Just a little part of my back and bicep improvised workout on the beach. Ran through these movements 3x’s for a complete circuit followed by abs & pizza 🍕

12/31/2019

Researchers suggest that certain fruits can help you burn fat and speed up your race to reach your fitness goals, read on to learn how you can implement fruit in your diet to trick your body into burning fat more efficiently.

Fructose is the sweetest of all-natural sugars. It is somewhat special compared to other sugars, studies show that it’s unique and could potentially make fructose a better option as a carb source by lowering the total amount of insulin secreted due to specific glucose transporters. Fruit could als...

12/12/2019

I often get asked questions like; when should I use protein shakes? How often? What type of whey? Casein, blends? My answer is never (unless you can’t eat whole food protein at some time). Read on to see why.

Before we get into protein shakes I’d like to go a bit into diet. How important is diet to getting in good shape? 100% without a doubt the most important part of getting in shape. If you don’t follow the diet, you won’t grow properly. All muscle growth is, is a conversion of amino acids from t...

12/10/2019

A dose of downlighting action a day keeps the insecurities at bay

12/09/2019

Having trouble putting together your own nutrition program? Check out my simple solution to starting out on a healthy eating regiment for weight loss & muscle gain.

Food dictates your body composition and how you look. Training dictates your performance improvements. Easy enough right? But with that information you now need to go out and do the proper research on nutrition, read the labels on all of the back of your foods and meticulously weigh out your meals.....

12/09/2019

🔥Client Spotlight
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I want to shed some well-deserved light on the work my client/friend Courtney.
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Although there is a plethora of qualities that Courtney has showcased in our time working together. Resilience is one of her strongest.
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Resilience to obstacles of all magnitudes, getting knocked on her butt and getting right back up, stronger than before.
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Obstacles have come up, we will hop on a phone call & chat
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& the big thing I drive home is that although crappy things may be going on, our perception of those things & how we react are the only two things we can control 100%.
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Losing a loved one.
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Let go from a job.
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Relationship ends poorly.
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Your car blows a tire.
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All things that you can take and say ‘woah is me,’ I can’t believe this is happening. Or take them for what they are, learn from them, and continue chipping away at a better version of yourself.
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This is a mindset that Courtney has fully embodied and I am fortunate to work with such strong willed individuals.

12/05/2019

Shoulder Raise Stabilizers

👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
🔥 Build a Bigger Shoulders! 🔥
Building round 3D delts isn't about moving massive loads from point A to point B.
Building round 3D delts is about EX*****ON! I know, volume and frequency are VERY important, but if you cannot place tension on a muscle, are you even sure you are hitting the correct volume or frequency on that muscle group? 🤔
We can save the rest of that chat for a rainy day, let's talk delts: The front delt is a part of the shoulder that tends to be over developed on most physiques, especially if you do a lot of pressing. Nonetheless, it is still important to train them!
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💡Now, there are some cues for this exercise with the focus on stimulating the back:
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✅ Stabilize your core and scapulae
✅ Think to shorten and lengthen the muscle
✅ Allow the muscle dictate your ROM, not the movement itself
✅Spend time where there is tension
✅Own every inch of the rep!
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❌ AVOID the mistake of allowing yourself to generate force with a "swing" or standing on your tiptoes in order to create force from the ground. Also avoid using purely momentum to move more weight or achieve a greater ROM.
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🏋🏼‍♀️ I would recommend starting with 3 sets of 8-12 reps. You will need to lighten the load to start and then once you better master your ex*****on, work up the intensity.
Apply for coaching through my profile or visit ParducciFitness.com
🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!

12/05/2019

You’ve heard a million times that cardio helps burn fat, but have you ever wondered the science behind it? Read on for the best strategies to utilize your time on the tread.

Let’s talk insulin for a second. Insulin is a storage hormone, and it gets released by beta cells in the pancreas in response to GLUT2 monitoring blood glucose. Once it gets high, GLUT2 will signal for the release of insulin. As the blood glucose rises, the pancreas secretes insulin. Insulin binds...

12/04/2019

It’s that time of the year folks, the mountains are calling 🏔

12/03/2019

I’ve lost count of how many people have told me they can’t start a nutrition or training program due to the holidays coming up. So I’ve prepared a checklist of 5 things you should keep in mind in order to minimize holiday damage and stay on course. What other strategies have you used to make it through the holidays?

I am sure that based off of this title you guys might be reading this hoping to get a certain diet or guidelines on how to stay on track but that is not quite what I am going for here. I think a lot of the industry focuses on the wrong things during this time rather than the big picture.

12/02/2019

Bicep Curl for Muscle Growth!
👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
🔥 Build Bigger Arms! 🔥
Have you been training biceps and getting a shoulder pump?? This may be why.
Bicep training should be focused around what is happening around 🔁 the elbow joint. 📍💪🏼 In the past couple of weeks, I have seen a handful of men and women using mainly momentum to maximize weight used and compromising shoulder stability for added ROM. ❌
🔎 If you are having trouble isolating your biceps during a curl variation, simply think of creating stability in your core and scapula 🔒 and using a cable - this will help maintain constant tension. 🔁💪🏼
🤕 if you feel pain in your elbows during a bicep exercise, lower the weight, and learn a more efficient movement pattern and contraction. You may also need to change up the attachment you are using - fixed bars tend to cause more elbow discomfort.
My advice:
✅ stabilize your core and scapula
✅ focus on keeping elbows fixed to help maintain tension on your biceps
✅ if you have the ability to create an opposing force (i.e. preacher curl), do it
✅ joint movement should be coming from the elbow, not shoulder
✅ maintain tension through the eccentric
✅ fully extend the arm and contract with the bicep forcefully out of the bottom
❌ common mistake is using momentum to complete ROM while using maximal weight
❌ flexion at the shoulder causing activation of front delt
🏋🏼‍♀️ I would recommend starting with a lighter weight than you are used to for 3 sets of 6-12 reps focusing on ex*****on and keeping tension on your biceps.
🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!

12/01/2019

If you see a horse looking for a missing shoe, tell them it’s on the back of my arm and no I won’t be returning it.

11/30/2019

DB Lateral Raises for Muscle Growth!
👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
🔥 Build Bigger Delts! 🔥
🤜🏼 Choose an angle of the bench that fits your structure best and gives you the least amount of discomfort.
🤜🏼 Stabilize your scapulae (not lock down)
🤜🏼 Focus on intent out, not up.
🤜🏼 Internally rotate your shoulder to get medial delt on top of the movement.
🤜🏼 I recommend around 8-20 reps at a weight you can control and create tension. This will bring maximal benefit to activation.
The DB Lateral Raise is an excellent way to isolate your medial delt and create a massive amount of tension and targeted fatigue using the resistance curve to your advantage.
Lastly, the internal rotation at the shoulder will help keep more emphasis on the medial head of the delt due to fiber orientation and line of pull.
🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!

11/29/2019

I just want to get to the point where my training tips are suffocating every single muscle fiber in the upper body. Once that point has been reached will I then proceed to go and buy bigger tops? Absolutely not.

11/26/2019

‼️SHOULDER PRESS‼️
Suffering from lower back pain/fatigue? 🤕 Do your front delts or upper chest feel torched 🔥by the end of your set?? The seated Triangle Shoulder Press is meant to place maximal load on your delts so let's do what we can to keep it that way. 👊🏼💪🏼
💡Now, there are some setup tips and mental cues to think about to maximize this movement:
✅ I want to start out by saying your elbow angle will be relative to your shoulder mobility — stay within your means here.
✅ Position yourself with your back neutral and pressed hard up against the pad - this will create stability
✅ Think to drive elbows straight out while keep tension on the delts - stay in active range (where there is tension on the delt)
✅ Lock down your core
✅ Think to drive elbows into ears
✅ Try and keep the Triangle bar outside the elbows at the top - this will help keep tension on delts
❌ AVOID a massive arch in your spine - this will lead to displaced tension and a host of issues leading to injury.
🏋🏼‍♀️ programming advise:
+ 1-3x per week
+ 3-5sets
+ 6-15reps
+ 45-90 seconds rest
🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!

11/24/2019

Sunday: you can look at it as the day to recover from the week before. Or you can look at it is preparation for the week ahead. Luck favors the prepared 👀

11/23/2019

Cable Lateral Raise for Hypertrophy ###

Cable Lateral Raises for Muscle Growth!
👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
🔥 Build Bigger Delts! 🔥
🤜🏼 Choose a cable height that fits your structure best and gives you the least amount of discomfort.
🤜🏼 Stabilize your scapulae (not lock down)
🤜🏼 Focus on intent out, not up.
🤜🏼 Internally rotate your shoulder to get medial delt on top of the movement.
🤜🏼 I recommend around 8-20 reps at a weight you can control and create tension. This will bring maximal benefit to activation.
The Cable Lateral Raise is an excellent way to isolate your medial delt and create a massive amount of tension and targeted fatigue using the resistance curve to your advantage.
Lastly, the internal rotation at the shoulder will help keep more emphasis on the medial head of the delt due to fiber orientation and line of pull.
🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!

11/22/2019

City rooftop vibe 📶

11/21/2019

Change happens when you’re willing to break bad habits and stop making excuses. Be proactive, not reactive.
Habits along with having “non-negotiables” -things that you WILL DO NO MATTER WHAT will cause profound changes. Try it

11/20/2019

Let’s chat about SHRUGS!

Traditionally speaking: Barbell shrugs and DB shrugs have been seen as the go-to exercises for building massive upper traps. Here's where you may be surprised so please keep reading:
Research done by Johnson et. al 1994 found that the upper trap fibers are predominantly horizontal and don't in fact place a large role in elevation (shrug) of the scapulae (shoulder blades). What can be concluded from this study is that the upper and mid traps can play a larger role in scapular retraction and upward rotation.
In mentioning this, I still wanted to demonstrate what I would consider a safe DB shrug to be as I have been getting countless requests for this exercise and I still see it as a useful exercise in the right context.
💡Now, there are some cues for this exercise with the focus on stimulating the back:
✅ Think to bring your shoulders to your ears
✅ Performing seated can help take focus off core stabilization and more focus can be placed on the movement
✅Spend time where there is tension
✅Own every inch of the rep!
❌ AVOID the mistake of allowing yourself to "pull" the weight, or "rolling" of the shoulders.
I would recommend starting with
3 sets
of 25-30reps,
focusing on ex*****on and keeping tension. Start with lighter weight to improve ex*****on and then ramp up intensity. In future posts we can go over better movements for working the upper and mid traps.
🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!

11/19/2019

The holidays are right around the corner, but that doesn’t mean you have to put on the holiday pounds and wait til next year to start losing weight. You can still enjoy turkey and pie, but we need to think strategically about meal placement around that dinner. My recommendation is to eat lean proteins and veggies throughout the day, cutting carbs out of each of those meals. That way, you’ll be able to save your daily amount of carbs for the tasty foods while the fam. For those of you weighing yourselves on daily basis, keep in mind that your weight will jump the day after that meal, but it’s only water weight and excess glycogen from the carbs which will fly off of you the very next day. With that being said, relax and enjoy the holiday festivities with your family. Now that we go that out of the way, what’s your favorite food to eat on thanksgiving?

11/18/2019

Early morning workouts are by far the most effective for me. They set me up for a day of 100% chance of winning. How do you win each day? By creating habits, establishing things in your life that you will do no matter what the circumstances. Start to win the day with small victories. Wake up early, prepare meals, or getting ready for that meeting. Winning doesn’t happen by chance it happens by preparation.