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Get Fit Faster!

By: Angela Fulgieri, Senior Experience & Wellbeing Program Director

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow and transform”

Roy T. Bennett

We live in an age where everyone wants instant gratification. If you’ve spent any amount of time in the gym, you know it takes time to see results, but what can you do to change things up and see results quicker?

Change your eating habits. What matters even more than what you do in the gym, is what you do outside of it. Severe calorie restriction, fad diets, and eliminating food groups can be stressful and may actually hinder your ability to lose fat. Begin with small changes that you can incorporate into your lifestyle. A great place to start is by tracking what you eat. From there, you can see what you need to cut out of your diet. Stick to whole foods like fruits, vegetables, lean meats, and whole grains. And if you drink soda, fruit juices and energy drinks, switch to water. Water is vital to digestion and metabolism, so aim to drink at least 64 ounces of water per day.

Lift weights. Cardio is great for burning calories, but the minute you stop so does the calorie burn. Building muscle keeps your body burning fat all day long. Research also shows lifting heavy weight maintains bone density and can even build new bone which helps prevent osteoporosis.

Increase the intensity of your workouts. Not everyone has hours to spend in the gym, so increasing the intensity of your workout is a great way to change your body quicker without increasing time spent in the gym. To do this, add more weight, and less rest between sets.

Increase the frequency of your training. If you want to see results, you need to put in the work. Hitting the gym two times per week is not enough. Find time to squeeze in a workout at home or check your gym schedule for 30-minute express classes. Experienced instructors, like the ones we have at the YMCA, will guide you through an intense, short workout that will make the best use of that time. Classes like LesMills Sprint, LesMills CXWorx, and HIIT training are ideal.

Choose compound exercises over isolation exercises. Isolation exercises like biceps curls are great for toning muscle, but they are not going to get you the fastest results. Choosing exercises that involve more than one muscle group like squats, bench presses, and pull-ups will save you time in the gym by working more muscles at once.

Finally, don’t waste time! I feel it’s necessary to include this because I see so many people wasting time at the gym and then complaining they aren’t getting results they want. Working out with a friend is great as long as they do not want to spend the entire time socializing.  If you are tempted to look at your phone between sets, leave it at home. If the equipment you need is being used, keep your heart rate up by working in exercises between sets. You won’t burn any calories standing around. It’s okay to change your plan or grab a jump rope while you wait!

Avalon Park Sun Wesley Chapel May Edition

Stay up-to-date on what is happening in Avalon Park Wesley Chapel!  The monthly digital publication, with highlights, emailed weekly.  Sign up today for our lively, informative newsletter.

Mother’s Day at Home Ideas

The best Mother’s Day gifts are the ones that come from the heart. Whether you are able to spend some quality time with mom or not this Mother’s Day, the thought you put behind her gift will make her day special.


Take a Virtual Painting Class 

Whether you are quarantining together or apart, this is the perfect Mother’s Day activity to bring out your creative sides from the comfort of home. All you need is painting supplies and an internet connection. Pinot’s Palette offers great virtual classes and delivers the art kits straight to your home.


Homemade Card From the Heart

A thoughtful card with a sweet message is often the most treasured gift by mom. Put into words how much she means to you and gather the construction paper, glue sticks, stickers, and glitters to make it look wonderful.  


DIY Photo Journal

Gather all your photos and capture all of mom’s favorite and memorable moments in a photo journal. This is a fun activity to put your scrapbooking skills to the test and is sure to bring a smile to mom’s face. 


Bake Her Favorite Dessert 

Send mom a box of her favorite cookies or bake her those delicious cupcakes she loves so much. Whatever her favorite treat may be, she is sure to appreciate the chance to enjoy her favorite dessert on her special day as well as the thought and effort you put into making it for her.  


Take a Virtual Flower Arranging Class

What’s the best way to receive a bouquet of flowers? Make it yourself! This is another great way to spend quality time with mom and you both end up with a beautiful flower arrangement at the end. Alice’s Table offers a great Virtual Mother’s Day Master Class for you to try out!

Avalon Park Group/sitEX Enters Agreement with Pasco County to Develop Downtown Wesley Chapel

Avalon Park Wesley Chapel, now under construction, to bring revenue, jobs and cultural center to Wesley Chapel

 Wesley Chapel, FL (February 18, 2020) – Avalon Park Group/sitEX has been working with Pasco County over the past year to develop an agreement that will bring smart growth and development to Wesley Chapel in the form of a downtown cultural center.  The agreement was unanimously approved today at the Pasco County Board of County Commissioners meeting.

“This project is truly a unique opportunity for Pasco County,” says Beat Kahli, CEO, Avalon Park Group/sitEX. “It is our vision that Avalon Park Wesley Chapel will be a place where families can build memories and traditions together in a town, they can call their own.”

According to the agreement, Avalon Park Group/sitEX will use existing entitlements from the approved MPUD in a more efficient manner to add to the approximately 1,000 single-family homes already existing or under construction in Avalon Park Wesley Chapel.

Avalon Park Group/sitEX proposes to spend in excess of $800 million to develop 215-acres into a mixed-use, urban downtown.  Based on Traditional Neighborhood Design/Transit Oriented Design and smart growth principles, the focal point will be an area primarily comprised of multi-storied buildings with a mix of uses that will all be within walking distance, thus establishing a vibrant, pedestrian-scaled environment unlike the single use development that are typical in conventional suburban communities and that can only be comfortably reached using the automobile.  The urban design and full mix of uses will result in creating a place that has an identifiable city center and edge.  Walkable streets and alternative means of transportation (bikes, scooters, ride share, etc.) encourage positive and spontaneous interaction in the integrated civic, recreational, cultural and commercial centers.  Workplaces and housing options available for a diverse population make a community for everyone in Pasco County.

The value added to this public/private partnership will be recognized in several agreement requirements from both parties.

The agreement outlines that Avalon Park Group/sitEX will deliver a minimum of $90 million in public infrastructure and Class A offices, including spine roads, public parking garages, park and ride parking spaces, transit improvements and bus shelters.  It is additionally outlined that the developer is allowed to use 20% of the rise in increased County-only general ad valorem taxes to spend on this specified public infrastructure.

Understanding the immense need for workspace in Pasco County, a minimum of 75,000 SF of Class A office space is required, while Avalon Park Group/sitEX plans call for over 200,000 SF in vertically mixed-use buildings.

Upon completion, Avalon Park Wesley Chapel will encompass more than 1,800 acres and will generate close to $198 million in ad valorem revenue to the county over a 30-year period.  This translates into an additional $112 million more than a conventional suburban development on the same acreage.  In addition to the 230% increase in ad valorem revenue, it is anticipated that the small town will create over 2,100 jobs and be home to more than 15,000 residents.  Completely different than the typical strip mall and subdivision developments seen throughout the County, Avalon Park Wesley Chapel will create a sense of place and truly be the place to live, learn, work and play in Pasco County.

In addition to added revenue, the traditional neighborhood design calls for less impact on county resources, while generating significantly more revenue for the County and the Sheriff’s Office in the form of traffic, fire, schools and parks.  Since residents can walk to work, shopping, schools, restaurants and other services, traffic is significantly decreased by internally capturing those trips.

Fire Station 44, which services Avalon Park Wesley Chapel, will receive fire impact fees paid by the developer to offset impacts.

Another important part of the agreement includes the play component of the community, more specifically parks and recreation.  Building on the relationships with the Pasco County Fine Arts Council and the Pasco County Library system, alongside the quarterly community festivals, monthly movies and food truck nights and various community outreach activities, Downtown Avalon Park Wesley Chapel will be designed around and continue to program at its own expense, its own open spaces, while still paying approximately $2 million to Pasco County in park impact fees.

While not part of the agreement, education is at the forefront of the Avalon Park Wesley Chapel development.  The New River Elementary site was dedicated to the County by Avalon Park Group/sitEX.  Additionally, Phase I of Pinecrest Wesley Chapel Charter School is under construction in Downtown Avalon Park Wesley Chapel and will open for the 2020-21 school year with the goal of becoming the highest rated school in the Tampa Bay area.   This school is managed by Academica, which operates three National Blue Ribbon Charter Schools in Miami-Dade County.  The on-site schools will provide nearly 2.5 times the capacity that are needed to serve all student stations in all of Avalon Park Wesley Chapel (3,386 seats provided versus the anticipated demand of 1,389 seats).

Even after revenue split and excluding any single-family within Downtown Avalon Park Wesley Chapel, over the 30-year period the County will generate almost 50% more revenue ($128 million versus $86 million).  This is all while assuming that all other impact fees are paid to offset the cost of development.

The final component to the agreement outlines that if the developer does not deliver on the promised development components, no incentives will be provided.

“It was important for us to develop a program with Pasco County that was a win for the community,” Kahli says.  “It is our mission to change the way the world lives, learns, works and plays and public private partnerships are instrumental in fulfilling this mission of creating a community anyone in Wesley Chapel can call home.”

Avalon Park Group/sitEX has successfully executed these design principals in the flagship community, Avalon Park Orlando, and is currently developing Avalon Park Tavares and Avalon Park Daytona Beach using the same standards.

About Avalon Park Group/sitEX

Avalon Park Group/sitEX is a uniquely diversified family of companies engaged in businesses ranging from master-planned community development, to home building, mining and property management, in Florida, Texas and Switzerland. With more than $1 billion in total assets, Avalon Park Group/sitEX combines its exceptional reputation, sound business experience and significant financial resources to invest in extraordinary opportunities. At Avalon Park Group/sitEX, our mission is to change the way the world lives, learns, works and plays through creating healthy sustainable communities and every aspect thereof. Avalon Park Group/sitEX develops communities like Avalon Park, where our residential villages are surrounded by preservation, fields, and ponds that are interconnected by roadways, pedestrian walks, and trails that provide effortless access to For more information on Avalon Park Group/stiEX, visit or call 407-658-6565.

Contact: Beat Kahli, Avalon Park Group/sitEX, 321-229-4116 or Stephanie Lerret, Avalon Park Group, 407-427-6073.


Avalon Park West Partners with Pasco Fine Arts Council

Bringing Art Events, Exhibits and Education to East Pasco County.

 Wesley Chapel, FL (July 30, 2019) – Avalon Park West announced today that they have partnered with the Pasco Fine Arts Council to bring art and cultural events, exhibits and education classes to East Pasco County.

The partnership will be kicked off with a series of art exhibits hosted at the community’s Welcome Center located at 33613 SR 54 in Wesley Chapel.  The series of events will be kicked off on September 27th, 6:00 – 8:00 p.m. with an artist reception with Suzanne Natzke, live music by Jared Violin and complimentary wine and refreshments.  The artists’ work will then be featured through the month of October in the Welcome Center for the community to visit.  Each month a new artist will be featured.

“The partnership brings great opportunities to expand the arts to not only our community but the entire east side of the county,” says Stephanie Lerret, SVP Marketing, and Community Relations, Avalon Park Group. “It is our vision to build Downtown Avalon Park West as the cultural and event center of EastPasco County.”

“We’re very excited about expanding the presence of the Fine Arts Council to East Pasco County,” says Jo Baughman, Director of Pasco Fine Arts Council. “To feature local artists and discover new artists through these events and educational opportunities is thrilling.”

In addition to the monthly exhibits, the Council will also be announcing several events and classes in the near future for the community to participate in.  For more information on the artist schedule and upcoming events, please visit


About Avalon Park West
Nestled in serene natural surroundings, Avalon Park West is a master-planned community planned for 4800 residential homes and over a half-million square feet of commercial and civic uses where residents will be in walking and bike riding distance to schools, shops, restaurants, workplace, and recreational amenities.  Avalon Park West is a traditional community of small-town life where you can Live, Learn Work and Play. For more on Avalon Park West, please visit

About Pasco Fine Arts Council
The Pasco Fine Arts Council, Inc. is a public entity created by the Pasco County Board of County Commissioners on September 1, 1978 as a nonprofit organization with the County to encourage community involvement in the arts, provide art education to the community and to be a leader in stimulating art and cultural entities throughout Pasco County. For more on the Pasco Fine Arts Council, please visit

Contact: Stephanie Lerret, Avalon Park Group, 407-427-6073 or Jo Baughman, Pasco Fine Arts Council, 727-845-7322,


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