Mliae´s Week 3 update

Mliae´s Week 3 Update

I have to say that I am very proud of this girl.  After a mentally tough week with the weight fluctuations and despite all the stress, she continues doing her workouts and adjusting to the diet and we begin to see results, we lose body fat and we gain lean muscle.

The least known part of personal training is that sometimes we have to act as therapists and focus more on the mental aspects of the client rather than on diet or exercise. I know that everyone wants to do a week of diet and exercise and see instant results, but that just does not work that way. And we have to take the time to explain and make them understand it.

This week has been hard for her, even suffering from migraines she has managed to keep training and maintain her diet.

Please be nice and leave a spirited comment on her blog. via Flabby-Assed to Fabulous with Chape! Week 3 Update

17 thoughts on “Mliae´s Week 3 update”

    1. Mliae is an inspiration to all of us :D Working with her is a pleasure. She makes no excuses despite her health problems and she progresses every week, even if the scale doesn´t reflect all the progress ;)
      Big hugs,

    1. Nothing can stop her 💪 Surgery, migraines… It doesn’t matter! I’ve never seen someone like her before 😀

  1. Wow, thanks for your kind words and all the inspiration from your comment feed! You are a great therapist, as well as trainer 😉 Keep the motivation coming & I’ll keep persisting! Hugs! 😀

    1. I’m just telling the truth 😀 You’re doing great despite all the inconveniences. I would not train with a migraine 😉 but you did! Just focus on drinking water and we’ll be fine 😀

    1. Hello, Bob! Thank you so much for your kind words and the nomination :D I don´t have these award and I hate to say this but I went award-free a long time ago: Let me explain to you why. I received a lot of awards, so many awards, and I was spending most of my time doing awards and not writing about fitness :D So I had to make that painful decision. Awards are very fun but also time-consuming (if you want to do them right). I will think another way to compensate you and drive more traffic to your blog ;) I.e. would you like to do a guest post? or would you prefer an interview so I could introduce you to my followers?
      I truly appreciate the nomination and I hope you understand my reasons to stop doing them.
      Big hugs,

      1. I totally understand and I can see why you stopped getting involved with them with the amount of traffic I bet you receive! I’d love the opportunity to do a guest post thank you!

      2. Thank you so much for your understanding 😀
        I will email you this weekend about the guest post 😉

  2. The mental/emotional component to health (and weight control) is equally important to diet and exercise. If we are out of balance emotionally, it is usually just a matter of time until the physical ramifications are experienced (namely falling back to old patterns of eating and missing days of exercise.)

    1. Hello, Doctor J! As usual, you nailed it! Thanks for backing up me on this. Many people who are not on a fitness journey do not understand the importance of the emotional part of the process ;)
      Big hugs,

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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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