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I came to say hello

Hello dear! How are you  doing? Have you missed me? I know I haven’t written in a while.

My new adventure has had me busy and I have needed some time to make adjustments and get used to this new stage of my life. Although the journalists and the magazines editors are very kind to me and make my work simple, I cannot help feeling the responsibility of giving my best to their readers (millions, literally). So I have also Taken a little vacation in August, which I really needed. I know what you are thinking, vacations? already? I told you they were very kind to me. I am delighted with all of them, and I think they like me too.

In short, I am very happy!!

Writing for these magazines has given me recognition and visibility … and as a consequence, a lot of new clients. My online training business works better than I could have dreamed!

But I have to say that I’ve missed you, read your articles and stay up to date with your lives. You have been a very important part of my life since this blog adventure began. Now I feel like I have time and I’m ready to go back to the blogosphere. So, I read you soon!!

We will coach you and help you achieve your health goals.
At Chape Fitness, we can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

.

Get in touch

Posted on 19 Comments

Article published in Hola.com

article published in the hola.com

Hello! I have exciting news today!

Hola.com, a well-known magazine in Spain and other Spanish-speaking countries, has published an article of mine yesterday. For those who do not know the magazine, its website reaches 10 million users in Spain, and occupies the first position in the ranking of websites in the Lifestyle section. So you can imagine the great impulse that this publication means.

What have I written about? Exercises and dietary guidelines to lose excess fat. I know that many of you do not speak Spanish, but you can always use the Google translate, or just go and have a look. Here´s the link.

They loved the article from the first moment, and I did not even have to make any changes, which may indicate that my writing skills in Spanish are better than in English. Sorry about that, fellow bloggers!

I just wanted to share this great news with you and thank you for your support and patience during all this time. The magazine has offered me to write more articles, but I will not bother you every time I publish one from now on. The first time is special and I wanted to share with you the joy I feel right now.

The last weeks have been very intense, full of work and emotions, and I have some other good news on the way. But no spoilers … More news tomorrow!

We will coach you and help you achieve your health goals.
At Chape Fitness, we can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

.

Get in touch

Posted on 40 Comments

What have I been doing lately?

Hi everybody, how are you? Have you missed me? Some of you may have wondered what I’ve been doing lately because I have not blogged as often as I used to.

As many of you already know, my father suffers from Alzheimer’s and it has worsened in recent months. From the caregiver’s point of view, it is mentally draining. Everything is routine and repetition, day after day. So I started to feel like I needed to get away from other routines, like blogging, doing and learning new things, to regain my joy, clean my mind and open new horizons.

The first thing I did was to escape for a week to Malaga to do some courses at the school of sport sciences:

  • latest strategies to lose weight,
  • strength training,
  • functional training,
  • and hypertrophy programming variables.

I learned many new things and met very interesting individuals. Without a doubt, it was a good idea and my clients will benefit in the future from what I have learned in these courses.

But although fitness is my passion, there are many more things to learn about.

I have completed the Facebook Blueprint courses. Last month I have been testing the Facebook ads.

I decided to start small, with a limited budget and focusing on the region where I live, Galicia. I think the results are not bad for a beginner.

If you have any suggestions to improve the results, I’d love to hear them!

Having taken a break from blogging has worked well for me. I have recharged my batteries, and soon you will hear from me again on a regular basis. Until then, be happy and do not skip your workouts!

Big hugs!

We will coach you and help you achieve your health goals.
At Chape Fitness, we can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

.

Get in touch

Posted on 4 Comments

Built to last – Fitness Challenge – Day 12

CONGRATULATIONS!! Ready to finish with a bang? Also, you should weight and measure your body perimeters to check your progress!!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, lats, triceps, and biceps. This is the exercise list:

  1. Mountain Climbers – 40 seconds
  2. Lateral Plank (Left) – 40 seconds
  3. Lateral Plank (Right) – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Resistance Band Squat – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Deadlift – 40 seconds
  9. Bent Over Back Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Resistance Bands Seated Preacher Curls – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Lying Quad Stretch (left) – 40 seconds
  4. Lying Quad Stretch (right) – 40 seconds
  5. Hurdler Hamstring stretch (left) – 40 seconds
  6. Hurdler Hamstring stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Avocado. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youKidney beans. Read my blog about the kidney beans health benefits.

Trainer Tips: #Gym Instructors, Personal Trainers, and Online Training

What exactly do gym instructors do in comparison to personal trainers?

A Gym Instructor is usually employed by the gym and is mainly there to ensure that members are using the equipment properly and safely. The most important responsibility they have is to check that gym members are using the correct technique when performing any exercises. If the wrong technique is used, injuries can occur easily so it is best to have an instructor there to avoid it. Almost exclusively based at a gym, an instructor is there for everyone, often volunteering to spot gym members who are performing slightly more difficult exercises such as lifting heavier weights.

A Personal Trainer is there to help their clients. However, they have a more personal approach, as the name would suggest. Their primary focus is their client reaching their fitness goals. Being a qualified Personal Trainer means that they have the knowledge and tools to work with a client on a specific pathway. This will differ client to client but will usually be based around working out their current level of fitness through fitness testing, developing long term and short term goals for the client and then developing a plan to assist the client to achieve these goals.

They also assess the progress and adjust the goals accordingly to help maintain the motivation of the client. If the client wants to lose x amount of weight, the PT will work on developing a workout that will turn that into a reality. A Personal Trainer also has studied nutrition and as a result will be able to amend clients eating habits not only to help them to achieve the goals that the clients have set for them but in order to assist them to become a healthier individual in general.

A Personal Trainer is also there to provide motivation, to ensure the client doesn’t give up. Developing this long-standing relationship is one of the key differences between that of a PT and a gym instructor. While the gym instructor will help you, their services are utilized on a more ad hoc basis.

Personal Training and Online Training: People tend to think there is an obvious difference between face-to-face training and distance training as if they were two separate realities. But the truth is that today, there is no such difference. There is quality personal training, which involves caring for the client and making sure that they achieve their goals. Quality training is related to the service received by the client. It is not about face-to-face or online. It is about paying attention.

The statistics offer a revealing fact: clients perform less than five face-to-face sessions per month on average. This means that clients work with their personal trainer an average one day per week. The reasons? Cancellations due to schedule problems, trips, meetings, unscheduled issues… whatever. The truth is that clients training face-to-face, work with their coach less than five times per month. This can make achieving significant changes very difficult.

The purpose of online training is providing a new service to the client, based on specific objectives. It is about always being in touch, and monitoring all of your client’s progress on the go, no matter where they are. It is necessary to be there for the clients every day throughout the training plan. Technology makes this possible, effective and bi-directional. Client and coach can be in touch despite physical distance, adjusting online sessions to the needs and personal circumstances of the client each day, giving an astonishing added value.

Thanks for joining and completing the challenge! I hope you´ve enjoyed it and, most important, got the results you´re expecting.

Don´t miss a workout:

Posted on 7 Comments

Built to last – Fitness Challenge – Day 11

Hello! We´re almost there. Just two workouts to go!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, delts, traps, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Bird-Dog and Crunch (Left) – 40 seconds
  2. Bird-Dog and Crunch (Right) – 40 seconds
  3. Resistance Band Accordion Crunches – 40 seconds
  4. REST – 20 seconds
  5. Rear Shoulder High Row – 40 seconds
  6. Resistance Band Shrugs – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Push Up – 40 seconds
  9. Lying Lat Pull – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Hammer Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Shoulder Stretch (left) – 40 seconds
  6. Standing Shoulder Stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Cod. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youAvocado. Read my blog about the avocado health benefits.

Trainer Tips: #Weight-Loss Maintenance

When your goal is to lose weight, being tunnel-vision focused on dropping those pounds isn’t totally a bad thing. The more you focus, the more likely you are to stick to your plan, even when you hit roadblocks. And that will help you reach your goal faster. But while thinking short-term can help you lose weight, it can also make it hard to keep the weight off, which is the bigger challenge.

Here’s why keeping weight off is harder than losing weight:

  1. YOUR METABOLISM SLOWS: Our metabolism becomes more efficient when we lose weight. As your metabolism becomes more efficient, you burn fewer calories, leading to regain weight.
  2. YOUR HORMONES CHANGE: Studies found that after losing weight, levels of leptin, which decreases appetite, decrease, while levels of ghrelin, which increases appetite, increase. Because of this change, you are more likely to be hungry and less likely to feel full on foods that used to make you feel full.
  3. EATING IS MORE REWARDING: On top of being more appetizing, food gives you a bigger high when you do eat. When you have food, your brain releases dopamine, the neurotransmitter that’s produced when your brain expects a reward. So that makes food more pleasurable, makes you want it more, makes it harder to resist it and makes you crave it more.

Yes, most of these changes are beyond your control, but that doesn’t mean you are doomed to yo-yo diet. The key to keeping weight off is to think long-term from the beginning. Strive for consistency. Researchers found that following an unwavering schedule of exercising and eating healthy can help you manage your weight long term. It’s about making it a lifestyle that stands the test of time.

See you on Friday!

Don´t miss a workout: