Glenda´s fitness journey

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.

Glenda last summer
Glenda May 19
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!  

17 thoughts on “Glenda´s fitness journey”

    1. She looks great and sounds even better! You´d not believe in how many activities this woman is involved in her community :D She had some health issues and I felt proud everytime she visited her doctors and they said her “keep following your trainer´s advice”. Also, and most important, she´s an amazing trainee with an awesome positive vibe :D

  1. Having a food diary is such a great tool for see just how much you really are eating. So many people aren’t even aware of that. Great job Glenda!!

    1. So true, Angela! A food diary is as important as a training diary :) Evernote is a great tool to help us keep both ;)
      Big hugs,

  2. Looking great, Glenda! Wow! What a transformation :) I’m so glad she was able to connect with you, and I jus think it’s super cool that she found the contest on my site :D Keep up the good work!

  3. Looking good!

    This is really inspirational for me to read about. As someone who is going through his own weight loss journey it is really uplifting to see that Glenda was able to make such amazing progress by sticking to a plan.

    I am trying to figure out the best way to lose weight as well and I have have read that HIIT is one of the best ways to do so. I have never been too big into exercise so forgive me if I come across as ignorant but would you recommend this sort of training for weight loss? Everyone seems to think so but I would love to hear some other opinions.

    Also I would love to know how frequently Glenda worked out to achieve her results. Some resources say that you only need to exercise for a few hours a week doing HIIT workouts to actually lose weight. I am a bit skeptical however. One user of some product claimed that he even lost weight doing 90 minutes a week.

    Is it really possible to lose weight by only spending a few hours at the gym a week? due to my busy schedule it would be ideal for me to spend as little time exercising as I can.

    Again I apologize is I come across as ignorant, but I have never been to into exercise. Trying to turn a new leaf.


    1. Thank you! I´m glad Glenda´s journey inspired you :) She was working out just three days per week, circuit training and some cardio at the end.
      I´m familiar with HIIT training but here´s the thing, I don´t recommend it for beginners because a proper form is a must to avoid injuries. If you´re going to perform an exercise at a high pace, you better know how to do it properly first. HIIT is great for those who already have been training for some time, know how to perform the different exercises, and can´t add more training time to their schedules. Beginners will get results just with a simple circuit training, where they can focus on doing the exercises at their own pace with a right technique. It´s less risky and takes just a little bit more, like 120 minutes a week. If you think about it, just 30 minutes more than a HIIT routine and you totally avoid the risk of an injury. As a personal trainer, I have to care about my client´s health, and I would recommend you to play it safe instead of quick ;)

  4. Pingback: Training senior adults. My methods surpass new studies. - Chape Fitness

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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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