Fitness challenge: Built to last

Fitness challenge built to last, chape, chape fitness, challenge, fitness challenge

The ultimate fitness challenge: Built to last! is about to start.

This challenge is ideal for newbies and people who didn´t work out in a long time. You will lose body fat, tone muscle and improve your posture in just four weeks.

Sign up anytime! This is what I have for you:

3 workouts per week

The most common mistake among newbies, driven by their enthusiasm is to workout almost every day.

After surviving the first week, the second they are very tired and begin to skip workouts. This leads to some frustration and negative thoughts like “I’m not following the plan”, “this is not for me”, “I’m never going to achieve my goals”, and then, they quit. Does it sound familiar?

Three workouts per week are enough for newbies (or people who didn´t work out in a long time) to see results and create an empowering healthy habit, built to last.

Every Monday, Wednesday and Friday, I´ll post a new workout (9AM Spanish time).  On Tuesdays, Thursdays and weekends you should have a well-deserved rest.

Surely you live in a different time zone, or your Mondays are extremely busy and tired. I get it, so I have planned different ways you can fit this challenge into your schedule and lifestyle.

How to join this challenge

Sign up and get the workouts right in your inbox. You won´t miss a single workout and you can do them one day later if this works better for you. For instance, you´d workout on Tuesdays, Thursdays, and Saturdays. You would rest on Mondays, Wednesdays, Fridays, and Sundays.

The workouts

Each workout is about 30 minutes length, stretching included. Do not skip stretching.

It´s a full body circuit training, where you´ll have to perform each exercise for 40 seconds, doing as many repetitions as possible. You finish an exercise then you perform the next one, completing the circuit 3 times.

All exercises are bodyweight or resistance band exercises so you won´t need too much equipment, just a resistance band that fits your fitness level. 

If you don´t have a resistance band yet, my friend and fellow blogger Joan has selected some good options at that will meet your needs.

Each exercise comes with a demonstrational video. If you don´t recognize a specific exercise or you´re not sure how to do it, just click on the exercise´s name and watch the video.

Track your workouts

Another common mistake (not only among newbies) is no tracking your workouts. This is key to check what works or doesn´t work for you. Writting down how many repetitions you were able to do, how you felt after the workout, and so on…

In order to improve, tracking our workouts is one essential habit we have to add to our daily routines. Keeping track of your workout will allow you to analyze your progression.

This is valuable info for you so in the future you will be able to compare where you were at, how you have progressed and will encourage and motivate you to keep going.

For this reason, I´m going to provide you with an Evernote note for each workout. You can copy them to your account, then you can annotate anything you want and keep these workouts forever. This is only one of the many advantanges of using Evernote as your training diary.

This is an example of how these notes look:

Fitness challenge built to last, Evernote for fitness, chape, fitness

Eating for succeed

If weight loss was simply a matter of eating less and exercising more… wouldn’t everyone be skinny?

Truth is since you’re being more active, you will more than likely notice that you have a larger appetite.

The very basics:
  • Drink more water than you´re used to
  • Cut out processed foods
  • Cut out refined sugar
  • Cut out takeaways
  • Cut out alcoholic drinks
  • Cut out soft drinks

On top of that, I will suggest you a food with each workout. For instance: chicken. Here you are 30 delicious and healthy chicken recipes for your first day.

This is another Evernote advantage, you can use it as a recipes book and to track your meals. All in one place, sync across all your devices and free.

Did I not mention it? You can create your Evernote account for free.

Take the first step to a healthier and better you, sign up!

9 thoughts on “Fitness challenge: Built to last”

    1. Great! I’m sure you will see changes, and I really hope you don’t have emergencies or fall sick this time!

      1. I hope too, as funny as it sounds but I’ve never been able to continue more than a week, either a womanly issue or some heavenly non-issue!

      2. It doesn’t sound funny at all 😲 I’m used to train people with all kind of problems but this is new 😅 Let’s hope for the best 💪

  1. Pingback: How David Neira, a fitness trainer, uses Evernote (006TEDP) — CLR Digital Media Services

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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