beginner Archives - Chape Fitness

Posted on 3 December, 2018 by chape — 27 Comments

5 Things You Should Be Doing Before and After an Intense Workout

Exercising is one of the most important habits that a person can develop. Regular workouts help the body to build strength and muscle, fight off diseases and remain healthier overall. While working out is an integral part of losing weight and staying healthy, there are other things that can be done to help facilitate this process. Here are five things you should be doing before and after an intense workout.

1. Sleep

When trying to lose weight or gain muscle, people tend to forget the importance of sleep. Even the most dedicated people will focus all of their attention on diet and exercise. While these are two critical components of a great routine, sleep cannot be forgotten. During this time, the body is able to repair worn-down muscles and other cells within the body. Sleep is also a time when the brain can reset to ensure all bodily functions are running smoothly and properly. This recovery opportunity becomes even more important when undergoing intense workouts. The body needs more sleep and rest when more energy is being used. Experts recommend around 8 to 9 hours of sleep per night for adults.

2. Hydrate! Hydrate! Hydrate!

Preparing a healthy diet is a critical component of maintaining a good physique and making the most of an intense workout routine. However, many people make the mistake of stopping there and paying no attention to proper hydration. While calories are critical, it can be argued that hydration is even more important. After all, the body can survive for twice as long without food as it can without water. As the primary energy source for the human body, the importance of proper hydration should be clear. It is recommendable to be consuming water before, during and after an intense workout routine.

3. Stretching

Exercising doesn’t have to start and end in the gym. There are still exercises and movements that can be performed before and after the primary routine. Those who workout and forgo stretching are on a collision course for trouble. When people exercise, their muscles are being stressed, pulled and flexed. While this stress can promote growth and an increase in strength, there are some other components involved. Before and after a routine, it is important to stretch the body parts and muscles that are involved in that day’s exercises. Refusing to stretch can lead to pulls, tears or other potential issues. Stretching only requires a few minutes of time and can lead to a world of benefits.

4. Tracking

It is helpful to imagine a workout routine like a plan of attack. The exercises used during the routine can be likened to specific chess moves. Each movement is a small step towards an overall goal for the workout. Whether the goal is to lose weight or build muscle, each exercise in the workout routine should be working towards that goal. A great way to achieve this plan of action is by tracking your progress. These logs have been proven to increase the chances of people achieving their goals. Planning can be done before a workout by outlining the routine for the day. After the workout, it is important to write down whether the performance lived up to expectations or fell short. This tracking helps individuals to track their progress and make adjustments when needed. Without this overview, people are essentially working in the dark without a clear direction.

5. Supplementation

With proper hydration, an intense workout routine and a clean diet, most people would assume their fitness goals are maximized. In reality, there is still more that can be done to help those goals become a reality. Supplements help the human body to receive vitamins, minerals and other components that are hard to get through a normal diet. There is a massive supplement industry that provides these types of products specifically for those undergoing intense workouts. Creatine is one such supplement that can be taken before a workout. Creatine helps to produce more ATP, which is an energy source within the cells. Protein powder is another excellent supplement that can be taken before and after a workout routine.

Creating a great physique and staying in shape doesn’t have to be complicated. It is important to remember that an intense workout routine isn’t enough. These five habits can be performed before and after a workout help maximize the effects of an intense routine.

Brittany Waddell

Brittany Waddell is a contributing writer and media specialist for RightFit Personal Training. She often produces content for a variety of fitness blogs.

Posted on 25 October, 2018 by chape — 1 Comment

Challenge is coming

Yeap, challenge is coming: Monday, November 5th. So you have 10 days to buy one or two resistance bands, in case you don´t have one yet.

These are some things that I can already advance you on the challenge:

There will be a total of twelve training sessions, 3 days a week, on Mondays, Wednesdays and Fridays. I´m figuring out the best ways you can reschedule in case you can´t make it these days.
It is a circuit training, designed for beginners or people who have not trained in a long time.
The training sessions will be about 30 minutes, including stretches.
100+ exercises so you won´t get bored. Video exercises are ready and uploaded on YouTube.
There will be an option to subscribe for non-bloggers who want to join the challenge. If you´re a blogger you just have to turn on the notifications to receive new post daily (I´m sure you know how to do it).
There will be a closed Facebook group where you can connect with other participants, share your experiences, and ask me all the questions you want.

If you are looking to lose fat and tone your muscles, this challenge will help you get it easily from the comfort of your home, at your own pace, and without risk of injury.

Are you ready to accept the challenge? I hope to see you all on November 5th.

Posted on 23 October, 2018 31 October, 2018 by chape — 7 Comments

Pull Up Mate Review

I was very happy when the PullUpMate guys asked me for a review of their product. I looked at their website and I found their products very interesting for those who love calisthenics and bodyweight exercises in general.

I was looking forward to trying out my Pull Up Mate freestanding pull up bar and dip station. Now, the truth is that I am so delighted that I’m not only going to do this review, but to teach you how to do a lot of exercises using this wonderful tool in future posts. I think this will give you an idea of how much I like it and how much I would recommend it for your home gyms.

But first things first. I think a good review begins with the unpacking. Everyone loves to see a new product come out of its box, right?

My package includes the Pull Up Mate, the Close-Grip Dip Kit and a storage bag. The box contains:

1 Top frame
4 Vertical tubes
2 Base feet
2 Brace

10 Locking pins

2 Close Grip Dip Bars

1 Storage bag

1 User manual

The Pull Up Mate has been designed to be assembled and dismantled easily. You can simply store it in its bag when not in use and brought out only when required. I have put myself to the test, and it only takes 2 minutes and 30 seconds to assemble the whole thing. With some more practice, I´m sure I will do it faster.

You can also take it outside. Unfortunately, it´s rainy season here in Galicia and I will have to wait until summer to take my Pull Up Mate to the backyard.

The Pull Up Mate can be used in different ways and positions:

Fully extended

Mid-height

Low-height

flipped over…

This multiplies the number of exercises you can perform with this versatile piece of equipment.

The maximum weight of the user (as it is advised in the user manual) should be no more than 110 kg (242lbs). I weight 68 kgs, I am a lightweight, I know. For my weight, I find the Pull Up Mate very stable, I don´t know for a person of 100 kgs. But how many of you weigh 100 kgs?

More specifications:

Full Extended Height 2.0m
Base Dimensions 117cm x 113cm
Standard Inner bar dimensions (gap between bars) 60cm
Gap between bars with Close Grip Dip Adapter 53cm

Who would I recommend this product for?

Calisthenics practitioners, of course.

People who like to workout at home. The Pull Up Mate allows you to do a huge range of exercises.

Fitness beginners, as this product allows you to perform a large number of exercise variations with your bodyweight safely, as you improve your strength, endurance, flexibility, and technique.

Expert fitness practitioners because, from time to time, it’s good to forget how much weight you lift in the bench press and let your imagination fly, trying new exercises you´re not used to and avoid boredom.

Who is not this product for?

People near 110 kgs. Better safe than sorry!

People who do not mind doing the exercises with a bad technique, meaning: people who only care about how much weight they lift, no matter what. You´re not going to enjoy just doing bodyweight exercises and the risk of injury due to a bad technique will still be there.

How much does the Pull Up Mate, Dip Kit & storage bag cost?

$219.95 /149,95€ (Free shipping)

I think it´s a fair price for a great product that will bring you hours of fun and sweat.

Get yours now:

Pull Up Mate Portugal

Pull Up Mate Italy

Pull Up Mate Poland

Pull Up Mate UAE

And now, a few exercises:

Pull Ups

Grab the Pull Up Mate Top Frame with the palms facing forward. Your hands at a distance wider than your shoulder width.
Extend both arms as you inhale. This is your starting position.
Exhale, contract your lats, and pull your torso up by drawing the shoulders and the upper arms down and back. The forearms should do not work.
Inhale and slowly back to the starting position when your arms are extended and your lats stretched.
Repeat.

Rear Delt Row

Set the Pull Up Mate at a medium height.
Grab the top frame with the palms facing forward. Your hands at a distance wider than your shoulder width and your body in an angle to the ground. You should be almost parallel to the top frame with your arms fully extended. This is your starting position. Inhale.
Exhale, pull your torso towards the bar, squeezing the rear delts and flaring the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter T. Do not your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
Slowly go back to the initial position as you inhale.
Repeat

Triceps dips

Adjust the Pull Up Mate at the lower height.
Grab the top frame with the palms facing backward. Your hands at your shoulder width and your arms fully extended.
Inhale and slowly lower yourself downward until there is a 90 degree angle formed between the upper arm and forearm. Tip: Your elbows should stay close to your body. This helps to better focus on triceps involvement.
Exhale and push up using your triceps to bring your body back to the starting position.
Repeat.

As I said, I will explain how to do more exercises in future posts.

Posted on 12 February, 2018 5 September, 2018 by chape — 2 Comments

TRX Squat

Squats will exercise all major muscle groups with an emphasis on quadriceps, hamstrings, gluteal muscles, calves, abdomen and lower back.

TRX stands for Total Body Resistance Exercise, meaning it allows you to use your body as the resistance. TRX straps help you intensify squats without adding additional load from dumbbells, barbells, or machines.

Start by grabbing the handles of the TRX, facing towards it. Distance yourself just far enough from the TRX.

Stand straight up but with a slight backward lean so that there is tension on the straps. Open your feet to make a wide base (wider than shoulder-width apart), and point your toes slightly outward.

Keeping your arms straight and keeping tension on the straps, inhale and squat down until you form a 90-degree bend with your knees. Your back should stay straight and your chin up. The pressure of your body weight is on your heels rather than your toes.

Exhale as you come back to the standing position.

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Posted on 31 January, 2018 5 September, 2018 by chape — 6 Comments

Dumbbell Chest Fly

Talking about isolation exercises, the dumbbell chest fly on a flat bench is key to developing your pectoral muscles. It works mainly the pectoralis minor.

Sit on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.

Lie on your back with your feet placed firmly on the floor or the bench itself so that you can keep your spine in a neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench throughout the exercise.

Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out.

Inhale and with a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.

Exhale and return your arms up you squeeze your chest muscles. Make sure to use the same arc of motion used to lower the weights.

Hold for a moment at the contracted position and repeat the movement until you complete the set.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

These guys could help you in so many ways:

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Schedule posts, pins at optimal times and keep your audience engaged.

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Posted on 12 January, 2018 21 July, 2018 by chape — 5 Comments

Automatically save your activities in Evernote

There are many apps and activity trackers: Nike +, Strava, Fitbit, etc.

Even when every app saves your activities, I have a couple of reasons you should save them in Evernote too.

My clients use different apps and if I want to check their progress, I have to try any app they use, to know better how each one works, I have to ask them to share their activities with me, and that´s a mess.

Even if you are not a trainer, you should try a few apps for a few weeks before deciding which one best suits your needs. After this process, why are you going to lose the data of the apps that you are not going to use anymore? you don´t have to, and the answer is really simple: Evernote. Save all your workouts and activities in Evernote so you have all of them in one place, which will save you a lot of time. Plus, you can edit these notes and add any additional info you want, tags, etc.

Maybe the best part is you don´t need to save your workouts manually. Integration apps like IFTTT or Zapier do it for you, connecting your favorite apps and saving you a valuable time.

As an example, today we´re going to connect Strava to Evernote and Strava and save any new activity.

First, go to ifttt.com and get started.

You may sign with Google or Facebook.

This is the dashboard.

Search for Strava. Authorize IFTTT if needed.

Click on My Applets -> New Applet

A New Applet looks like this.

Click on +this

Choose a service, Strava.

Choose a trigger, New activity by you

Which activity? Any.

Then click “Create Trigger”. We´re almost there.

Choose action service, Evernote.

Authorize if needed.

Choose action: Create a note

You can customize your future notes, title, info included in the note, notebook, and tags.

IFTTT call all these “ingredients”.

Click on Create action.

Click Finish and it´s done.

Every new activity will be saved in the selected notebook.

Do you need help to achieve your fitness goals? I still have some available spots.

Do you think any of your friends should read this? Please, share on your favorite social network.

Posted on 8 January, 2018 8 April, 2018 by chape — 11 Comments

Fitness advice: Propioception, your first fitness goal

Once you start exercising, your first goal should be to improve your

Proprioception

From Latin proprius, meaning “one’s own”, “individual”, and capio, capere, to take or grasp, is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. Proprioception, simply put, means “sense of self”. Proprioception is the capacity of the body to determine where all of its parts are positioned at any given time, and it plays an important role in the world of sports.

The International Association for Dance Medicine defines proprioception metaphorically as the sixth sense, extending the classical five senses to include the body. This body sense is more than just a feeling of movement. It is intimately tied to our feeling of muscle tone, perception of effort and, most importantly, our perception of balance.

A professional athlete has a high degree of proprioception awareness, just watch this:

While one’s proprioception may not mirror a professional athlete’s, working on your proprioceptive skills will make a difference in your day-to-day activities. There are a number of exercises to train your proprioception.

Balancing Exercises

Good exercises for proprioception development would be activities that challenge balance and equilibrium. Balance exercises help your body and brain to control the position. You can improve proprioception using a balance board, a Swiss ball, a Bosu or/and a medicine ball.

Strengthening Exercises

As you build strength in the muscles, the brain begins to understand the request of this strength more and more. As strength builds, it helps improve proprioception awareness with the mind and body and also allows you to continue/hold a movement or action longer in proper form.

Exercises While Closing the Eyes

You can gain the ability to inform and trust your muscles to perform different exercises with the eyes closed. This enhances the communication between the brain and the muscles so that you are able to perform activities properly without watching the movement take place.

Plyometric Movements and Drills

Exercise involving coordination and movement patterns enhance the kinesthetic awareness. Vertical jumps, running figure-eight patterns, change of direction drills and crossover walking help to establish the connection between muscles and nerves. As you are asking the body to perform certain movements, it trains the brain to respond to these movements.

It is always important to seek expert training support whenever possible. Work with a fitness professional or physical therapist with these types of exercises as they will be able to individualize a program for your specific needs, whether elderly wanting to gain a better sense of balance and basic day-to-day functions or an athlete wanting to enhance performance and prevent injuries.

Do you need help to achieve your fitness goals? I still have some available spots.

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Posted on 11 December, 2017 2 April, 2018 by chape — 10 Comments

Barbell Deadlift

The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms. If it´s not done properly, you can seriously injure yourself (such as a herniated disc).

Place the barbell on the ground in front of you and add plates according to your strength and fitness level. Beginners usually start lifting just the barbell, since a typical barbell weighs between 25 and 45 pounds on its own.

With your feet shoulder-width apart, your toes pointing forward or slightly outward, and the barbell is at the midpoint of your feet.
Bend your knees and hips and sit back as if you were going to sit, while you reach down to grab the barbell with hands shoulder-width apart.
Grip the bar with both palms facing you. This is the normal or double overhand grip. You can use the mixed grip later when you can’t hold it with a normal grip.
Push your knees out; don’t let them collapse in. Keep your back straight. Bend from the hips rather than from your waist. This is the starting position.
Always make sure your back is completely flat and straight. If there is any kind of bend in your back, you need to do some flexibility work before deadlifting.
Begin the movement by pushing through your heels and straightening your knees. Engage your hamstrings and glutes to pull the bar up.
Raise your hips and shoulders at the same rate while maintaining your back straight. Keep your abs tight during the whole lift. The bar should drag along your shins on the way up.
Come to a standing position with upright posture and your shoulders pulled back, don’t let your shoulders cave forward. Don’t bend backward at all, just stand up straight.
Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out as if you are going to sit down in a chair. Do not arch your back.
Repeat until completing the prescribed number of repetitions.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on 21 June, 2017 5 December, 2017 by chape — 2 Comments

Us and our success by Brooke Smitham

Hello dears!

This week I´m pleased to introduce you a good friend and a great blogger, Brooke Smitham. Her blog is fully charged with positive vibes, make sure you follow her for your daily dose of positivity. She here to talk about one of the toughest topics, success. Hope you enjoy the reading as much as I did.

Hello everyone, I have to express to you all, what an honor and pleasure I have in writing this post for my colleague David, who I have now followed for a long time and enjoy his blog each day, thank you for this opportunity, David.

This is a topic I and many other blogger’s write about, but at times the clear message does not seem to be getting through, are we convinced of our own control over our lives? What we always have is total control of the reaction we have in situations that appear in our everyday being, yes it is only you that makes that decision, and we have all made mistakes at times, nobody escapes that, but if we give it some thought and change are thinking a little, if we allow ourselves to open our minds somewhat, we could make more positive decisions, it is also important that we believe in the help that we always have with us, the universe always works with us, guiding us along our life journey, it is the divine power which we store inside of us which we can lean on at anytime we need that support, many people hold this belief and name it God, that choice is yours.When we speak to this power, we are answered, but we have to listen, you may be told many times, and sadly at times we just do not listen and we do not take the advice given, your intuition talks to you, do you listen? When we don’t, things will come tumbling down around us, but don’t panic, nobody likes this but it is an opportunity for us to start again, with this experience now well within us, to guide us on, and we learn to listen, this power will never abandon you, we just need to learn to listen in a better way.

Brooke 1

You, as an individual are here for a reason, it is important that you understand that you are creating on a daily basis with the help of the great creator, what better partner can you wish for in life, the Universe/God it is no accident that you are you, just stop and think what set of sequences had to be in motion in action for you to be here, it is no accident believe me……….

Brooke 2

Do you know your purpose, are you working towards your purpose in life, achieving your dreams and goals? If you are not aware of your purpose I urge you to find this out as soon as possible, without knowing your purpose, it is like driving in the fog with no map, no gps, you could be swimming around a fish bowl looking for a corner to get out, there is no way out, so knowing and finding your purpose is extremely important, the sooner you know the sooner you can act and the sooner the universe can connect with you . You are a citizen of the universe, a very important part, you form part of the universal energy and it becomes part of you, your confidence will flourish when you understand there is something much bigger than you, far greater than you, you cannot do it alone. Everything happens for a reason, when you do not live your life as your true self, you are unable to obtain your personal intent, you are here, you are you, in your uniqueness and that is what matters, you are here and part of all this wonderfulness, when things go wrong and not the way you were expecting, it is experience you need, it is not a failure it is part of a preparation of what is to come, you are always preparing yourself with the help of the universe for what is to come.

Every thought you have, every thought you put out there into the universal energy flow and you put into action, is going to come back to you, when you believe and trust your partner, you will start to feel the flow, you will be in the flow of life, you will no longer be against it, you will be part of it, you will be connected to your inner power you will be aligned with the world that you want.
When you achieve the things you want in your life, you have to give back, your intention rules your life and determines the outcome, never worry about your competition, they will always be there, we all have competition in life, but the time and energy you give this, may give them the opening and opportunity they have been waiting for, you can only control yourself you cannot control others, for everything you put into motion the universal law states, “For every action there is an equal and opposite reaction”.

Brooke Smithan is a fully qualified Psychologist,Life Coach,Performance Consultant & LOA Practitioner. Since 2013 she blogs at The Utopia Universe, helping lots of people.

Posted on 27 April, 2017 2 April, 2018 by chape — 8 Comments

Swiss ball lower back stretch

This is one of my favorite stretches to do on a Swiss ball. It feels good on your back but also gives your abs, chest, and shoulders a wonderful stretch.

Lie back over the Swiss ball with the ball centered under your thoracic spine.
Allow your back to gently arch over the ball. Reach arms overhead keeping your elbows straight.

Hold this position and enjoy.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.