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!!

37 thoughts on “I came to say hello”

    1. Thank you so much!! I’ll try to keep things going like this as long as possible 😁
      I missed your poems while I was away, you know, once one gets used to good stuff, it’s hard to live without it 😉
      Big hug, my friend!!

      1. Great! I took some time off blogging and went on holiday🏴󠁧󠁢󠁳󠁣󠁴󠁿 up the north of Scotland. I still enjoy reading your blog posts on health and fitness. It gives me ideas on how to keep fit!🏋️‍♀️

      2. Hope you had a great time up there!! I have a friend working in Edimburg and she loves the country. She talks wonders 😍 Thanks for taking the time to read my blog and keep healthy and fit 💪

      3. Cheers Chape, yeah loads of Portuguese people in Edinburgh. So friendly! The weather is the downside: wind and rain. 💦 I’ll keep reading your blog, keep fit through the winter.

      4. Haha, Spanish, my friend :D But we have to cope with wind and rain here in the north so, it´s no problem at all ;)

      5. Forgive me Chape, you can call me English next time. There are loads of Spanish people here too. They’re nice also. 🙂

      6. LOL! No worries, I won’t call you English 😁 Portuguse are very nice so, no problem at all 😉👍

      7. LOL! English people are really nice too! I just wasn’t born there. 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇵🇹🇪🇸🏴󠁧󠁢󠁥󠁮󠁧󠁿
        UK 🇬🇧 is very multicultural.

      8. I think nowadays we all are citizens of the world 😁 We can’t chose where we born but we can chose to be open minded!

  1. CHAPE!!!! I indeed have missed you!! Your wonderful posts and your kind encouragement when you respond to mine have been a noticed absence to my heart!! EXTREMELY excited for tall the good things being showered upon you – you quite deserve it all! May continued success be sent your way and may the time away have restored you – both in body and spirit! Sending you my hugs and blessings!

    1. WOW! This is the most touching comment I could dream of… Thank you so much from the bottom of my heart. I will keep doing my best and embracing whatever life sends my way 😁
      Hugs and blessings to you and your lovely family 😘

    1. Thank you, dear! Good things take time 😁 I’m not patient, I think it is an important lesson that I have learned in this process 😉

  2. Wow! I’d fallen off the blogosphere a little too, and I had no idea that you were writing so many articles! That’s fantastic! I’m so happy that you’re having so much success, both with your writing and your training business.

    1. Haha, I´m glad you have fallen just a little and we can meet again where we use to ;)
      I know it´s hard to believe but I write much better in Spanish, LOL

      1. Lol, I completely believe that you write better in Spanish! Have you been reaching out to all those magazines with article ideas, or have they been contacting you?

        Yes, it’s good that we’re both coming back to blogging at about the same time!

      2. It was a pain in the *** 😅 I had to find the right journalist on every magazine, reached them, introduce myself, show my website, and suggest some ideas to write about. I can’t complaint… after all, it worked 😁

    1. Kally!!!! My love 😍😍😍 How are you? Just this afternoon I have an important interview that I hope will become great news 🤞 I will send you an email tomorrow explaining what it is about and how the interview came out 😁
      And if course, I will stop by your blog because I haven’t hear from you for a long time as well. I bet you have a million readers at least!!!

      1. Big hugs and give you all my good luck!!! You are so talented, how can anyone not like you?! Do drop me an email to catch up.. I want to hear all about it!

      2. Hahaha! You are soooo nice 😍
        Just sent a looong email with lots of details. Please, get a comfortable sit, LOL!!!
        Btw, I want to hear from you as well so reply when you have time 😁
        Big hugs!!!

      3. Yes!!!! But as you told me you´re on vacation, I wanted to give you the weekend off, LOL!! Sorry, my bad!
        I´ll email you back tomorrow morning ;)

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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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