Dear David, When Milae wrote about you in her lifexperimentblog; she gave me the motivation and information to try and win a workout contest with Chape Fitness. She’s twigged me on to several new things but I have to say that winning this contest and being able to work out and chat with you for months has changed my life forever! I want to thank you both for this golden opportunity! I might as well tell you; I’ve told everyone I know or meet about it🎉 I sent you a before and after photo. 😊🌟I cannot begin to tell you how wonderful I feel; all thanks to you and your online methods.I wanted to share with you a couple of the things that have made all the difference in my personal success. The first one being the DAILY DIARY of food intake. Filling in the diary daily has made me study my intake of healthy food! Knowing that you were keeping up with it was like having a close friend to rely on to keep you on track. I love the variation in workouts so that every part of me was getting stronger! The weekly measurements became so exciting because I knew I was going to see improvements. I loved that you week by gave me body fat % and muscle % and improvements were on paper as well on and in me. I love that my husband and friends comment about the improvements in my size, my appearance overall and my self-confidence. I love that some of my small VERY young friends enjoy exercising with me. “Look what I can do, Gaga! ( the name little ones call me) Can you do this? “ and at close to 67; I can keep up, easily! The other amazing thing about all this that I had a minor injury before we started that we had to deal with an eye surgery, which I expected to really slow down my progress. But David, you told me how to handle my diet and changed my workout my workouts to meet my needs and my progress continued!!! I hope you can share some of my thoughts with others to encourage them to change their lives, too! THANK YOU !! THANK YOU MORE THAN I CAM EXPRESS FOR MY HEALTH!!!! ❤️Glenda K. I am sad my time is almost up BUT I plan to sign up and continue working with you in the fall!
After six weeks, it´s time to review Glenda´s progress. I know you´re expectant! You can see in the picture that the changes are clearly visible. If you are a recent follower of this blog and you do not know Glenda, you can read the first part of her story here.
I like the before and after pictures like anyone else but I recognize that a picture is highly subjective and depends on too many factors like light, place, who took the picture, etc. And honestly, a picture doesn´t give too much information to any trainer. It´s great for ads but it doesn´t make our job any easier. So, here are her measurements over these six weeks:
Looking at the numbers, you do not need to be a trainer to check that her body fat percentage has decreased (from 44.7% to 33.2%), just like her total fat mass (from 68.0 to 47.5). You can also see how her muscle mass has increased from 84.0 to 95.5. This is the reason why not all of the fat loss is reflected in the total weight, she has also gained muscle.
You can also check that she lost inches in the typical conflict areas: abdomen, waist, and hips. Exactly where she (and anybody) wants to lose inches!
These results are available to anyone if you have a proper diet and exercise program. Yes, lifting weights helps lose fat. How? The muscles consume calories. The more muscle mass you have, the more calories your body will consume. That´s why you need a high-protein diet, to preserve and build muscle. If you restrict your protein intake, your body won´t be able to repair and grow your muscles after your workouts. Is she drinking protein shakes all day long? NO! She´s just eating the right amount of macronutrients (protein, carbs, and fats) every day. She eats what she wants any given day, picking from the recipes I gave her, but taking care of the amount she needs. She makes 5 small meals per day, and she tells me every week that she loves the recipes.
Also, she kicks the gym four times per week… and she hurries up to message me every time she receives a compliment. I couldn´t be happier!! I´m not going to tell you her workout routines, but I can swear that I don´t torture her with burpees, planks or deadlifts. It´s all much easier than that: circuit training, isolation exercises, and some light cardio.
I asked her for some pictures to show you her progress, but we also got some great news from her doctor that she is willing to share with you so, she emailed me these lines about it:
I just had an appointment with my pulmonary specialist. I had a constant cough when I last saw her, which was before I started working out with you. When she tested me this week; I could take deep breathes with NO COUGHING!! and she asked what I was doing differently. I told her that I had been working out online with you; and that you had given me suggestions and guidelines for my diet… and what to drink!
She said “I can’t believe it! You’re healed! You are completely cured! So I don’t expect that I will be seeing you again.” WOOOHOOO!
And today, I was wearing a shirt that I had bought right before I started working out with you.
At lunch, some of my friends said how loose it is and I pulled it tightly…
even I was surprised. I haven’t completely gotten used to being healthy and not so fat.. and I am going to do even better this last month!! THANK YOU!!!!!!!!!!”
And here she is proud, showing her stomach before the egg hunt on Palm Sunday:
Glenda won my last contest three weeks ago. Her biggest problem was that she ate too much fast food and industrial bakery. Nor did she drink too much water. So we focus on their eating habits and add a training circuit four times a week. She has already lost 8% body fat. This was Glenda:
And this is her progress, in numbers:
You´ll have to wait to see her new image until we finish, but you can see how she loses weight, the perimeter of his belly is reduced, she loses body fat, and she gains some lean muscle mass. Also, she wrote me an email last week that I´d like to share with you:
I am really grateful to work with Glenda, because she is super motivated, very funny (always have some funny anecdote to tell me), and does everything I suggest, apparently effortlessly!!
The next one could be YOU
A few months ago Paul contacted me, worried about his rotator injury. Not everyone hires me to lose weight. Today we can say that he is fully recovered. He is not a blogger, but I have asked him to describe his experience to share it with you. Here it is.
“To share my experience is not a compromise, it is a pleasure.
I started young playing sports. Being an athlete is a lifestyle and a philosophy. It´s taking your day as a challenge, seeking to overcome. My dictionary doesn´t contain the word “surrender”.
After a nasty blow dragged by a wave, I felt some discomfort in my shoulder. At first, I thought it would be temporary. But I was wrong. Months of rest, ice, pills… nothing worked.
After reading Google´s answer, two years without physical exercise, I decided to contact Chape.
To sow hope in the heart of a demoralized is not so easy, so…
I will never forget the first thing Chape told me: You have not an injury, you only have a weak point and you need to strengthen it.
That phrase sums up his philosophy: He does not accept defeat. He knows he is able to accomplish anything with determination and effort.
I followed his routines. First and most difficult, trust him and myself. Once done, I got up from the couch and went to the gym. Tailored exercises allowed me to have fun with the advantage that I was recovering my injury.
After three months, I started to get better. 7 months later my shoulder was stronger than ever. When I’m hanging in a harness, I do not remember which is the injured shoulder. I will never forget the lesson: with effort and faith in ourselves no injury will last forever”.
I want to thank Paul publicly for these nice words about me and tell everyone that, if you need help to recover from an injury, here I am!
Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.
Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.
The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.
The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update