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News and projects

I want to thank you for your patience because, if you remember, last month I had to publish less than usual due to some family problems and other professional projects that had arisen.

Today I am happy to tell you that my mother is totally recovered from her surgery (thank you all for your prayers). I would like to share a picture of my mother, but she is one of those people who do not like to be photographed.

On the other hand, the projects are taking shape, and about that I can share some photos.

I had been offered a tv show on a local network and yesterday we recorded the pilot.

While they prepared the lights and the equipment, I took pictures as a child visiting the zoo.

I had fun. I had to repeat a few things several times, but I was less nervous than I expected. 

I surprised myself by being able to do the exercises without throwing the microphone to the ground.

The most pleasant and strange thing, at the same time, was having a team of people sharing the work: camera operator, editor, producer and me.

For the pilot, and to bring me luck, I chose one of the t-shirts that Glenda gave me. Hopefully, we will be working all summer and the show will be broadcast in October.

My other great project (still secret) is meeting deadlines and I will show you in a few weeks.

Stay tuned.

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Light month

Hello, dears.

Last week my mother underwent surgery and I was with her all week in the hospital. Everything went well but, as you will understand, she will need my help the next few weeks.

Also, since I appeared in the media, I have many new clients and a couple of big projects came up. So, I will need the next couple of weeks to reschedule and organize. This means that I will post just once per week this month until I get everything in place.

Best,

David

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The media week

Hello, dears!

Have you missed me? I´ve missed you a lot!

Since I got the honor to be included in the Top 100 fitness blogs, things have gone crazy. I’ve been interviewed on TV and the radio this week and messages and emails keep coming. So, I want to apologize for being missing in action this week. Hopefully, everything will go back to normal next week, or i will adjust to the new “normal” next week, and I will be able to read your post as I was used to. 

Also, I want to thank you for your patience and support, none of this would be possible without you!

I know you probably won´t understand a word of Galician (it´s similar to Portuguese), but I want to share the TV interview anyway, haha! 

Have a great weekend!

I´m going to enjoy some rest…

well deserved rest, I think.

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Glenda sent me fabulous gifts

I was having breakfast this morning and I received a package from Glenda. A couple of weeks ago she told me she was going to send me some shirts but somehow, she managed to include some touching surprises in the package!

Without a doubt, I´m blessed with the best clients on the planet!! More than clients, they become friends. In this job, confidentiality is a must and I´m only allowed to brag about some of them. As you may know, Glenda won one of my giveaways and, since day one she gave me permission to share her pics, measurements, and anything I could need to promote my business. I have to say that this is unusual, my clients prefer to keep anonymous, most of the times. But Glenda is also unusually amazing!!

Glenda, sunshine, THANK YOU SO MUCH!

Now, I know you are curious and want to know what was in the package. I opened the package and put all the contents on the table. There were three shirts and two more unexpected items.

dav

A super funny postcard:

dav

dav

This is already hanging on my wall, close to the pc screen so I´m going to read that I´m outstanding every day from now on 🙂

Also, the package included an amazing knit prayer pocket for my mother (she will go to surgery soon to remove some kidney stones and Glenda has been praying since she knew about it). I can´t thank Glenda enough for that! and this prayer pocket is just too much.

dav

And three wonderful Under Armour shirts that I promise that you will see me wearing and sweating in the next exercise videos.

dav

mde

mde

I couldn´t feel better, happier or more motivated. And after publishing this post, I´m going to use the green shirt for the first time, because I love it 😀

I wish you a day as great as mine!

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Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.

Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.

The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.

The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.

via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

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Flabby-Assed to Fabulous with Chape Fitness: Month One in Review

Our first month working together is over and Mliae has done a great summary. In any case, although she is very focused on her weight, I would like to point out some advances that the scale can not reflect.

  1. She has lost 2.9 kg of body fat.
  2. She has gained 1.9 kg of lean muscle. This is why the scale has only come down a bit, she has a little more muscle, which is great.
  3. She is starting to drink enough water on a regular basis, creating a healthy habit that will be reflected in her body weight.
  4. She no longer skips meals, almost does not eat sweets and eats fruit often.
  5. She never skips a workout, even if she is tired or has migraines, which shows an enviable determination.

Do you want to read her experience on her own words? Follow the link:

via Flabby-Assed to Fabulous with Chape Fitness: Month One in Review

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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

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Mliae´s Week 2 Update

This week has been an emotional roller coaster for Mliae due to weight fluctuations. It’s hard not to worry when you see the scale jump a pound or two overnight. But these fluctuations are normal and due to water retention.

We are in the right direction since her body fat percentage went from 48.7 to 47.4. She lost 4 pounds of fat as she kept her lean muscle stable.

I usually recommend my clients to get on the scale just once a week, but as she was so worried about her weight, I tried a different approach. I advised her to get on the scale every day to realize that weight fluctuations are normal, they occur every day and she should not worry about it.

Please, visit her and show your support because she´s doing very well!

via Flabby- Assed to Fabulous with Chape! Week 2 Update

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How I run an online business, blog regularly, keep learning and manage my life with Evernote

A short introduction

To understand why I do online training and why I decided to use Evernote, I have to tell you a little story. It all started when the economic crisis hit Europe a few years ago. Many friends and clients were forced to emigrate to find a new job. United States, Canada, Chile, UK, Australia and even Vietnam were some of their destinations. If everyone had gone to the same country, I would have gone with them, but that was not the case. As many of you already know, I live in a small Spanish coastal town that suddenly saw its population drop from 12,000 to just 8,000. You do not have to be very smart to realize that my traditional personal training business was going to sink. Fewer people, with lower purchasing power, would consider personal training as a luxury they could not afford.

So I had three options: look for another job, emigrate or reinvent my business. I chose the third option.

Emails and PDFs always seemed like a shabby way of sending training plans, so I started looking for other ways to network with my expatriate clients.

Each coach understands personal training in a different way. I approach each client as a project. They have a goal, which can change over time, they face difficulties during the process and they need a fluid, constant communication that can adapt to their new situations.
So I tried different apps with them to manage projects like Asana, Basecamp or Trello. They all are great apps, but some way or another they didn´t fit all our needs.

Then, I found Evernote, and everything started to fit in a natural way.

Why Evernote

When you decide to exercise and start a training plan the very first thing you must do is keeping a training journal, period.

Every day write what you have done, how many series, how much weight you have used, how you feel after training and the next day, what you have eaten, how you have slept, etc. To verify how the training plan went, you should also write down your weight and body perimeters at the beginning and end of the training plan. This is called facing reality, has it worked or not? Then you can adjust according to the results.

I used to give each of my clients a paper notebook to do all these things. Today, with Evernote, I do this same thing and much more, digitally.

Even though I can not be with my clients in person, they have a link for each exercise where they can watch a video and read a description to do the exercise correctly. Also, they have a notebook with a lot of recipes, so they do not have to ask me what they can eat today. They have a long list of recipes to choose from at any time.

food

And of course, I’m available via workchat for anything you need, in addition to talking regularly about how their training is going. If they are not convinced that they are doing an exercise correctly, they simply send me a video doing it, and I will correct them, if necessary.

Evernote, the perfect environment for online training

One of my first goals for my business was to create an exercise library. An extensive one. Today I have exactly 1259 exercises stored in Evernote, organized by tags (muscle, equipment, and level) and I easily find what I need to create the perfect training for each client.

Exercise library

I created my own training templates and I just have to copy the exercise I want in the corresponding place. This saves me a lot of time.

fitness templates

Each client has their own exclusive notebooks and it is impossible to get training, recipes or notes that do not correspond to them. With Evernote, you decide what you share and with whom.

The best part of all this? Anyone can do it. Even if you´re not a trainer, you can create your own notebook and save any exercise or workout you want to do, that you find in a blog, YouTube or wherever, thanks to the Evernote Web Clipper.

In my opinion, Evernote is the perfect environment for personal online training and I still wonder why not many more coaches are using it.

More things Evernote has helped me with

Finding this perfect environment is far from starting an online business. You need a website, advertise on Google, create your accounts on different social platforms, such as Facebook, Twitter, etc. And I had no idea about all these things.

One of the first tips that anyone can find if they want to build an online business is to write a blog. Of course, I started blogging without having the slightest idea where to start, except I had to talk about fitness.

My first fitness posts got four or five likes. Now it’s no surprise, but then that was a disappointment. Blogging has many points in common with fitness, you have to start small, learn to do things correctly, a few tricks and progress at your own pace.

In both cases, consistency is the key. I could not find anything smaller to begin with than a daily quote. Making a simple comparison is like starting doing push-ups and chin-ups. Evernote helped me do this and almost effortlessly, I posted a daily quote for more than 500 consecutive days. How? I simply created a note, I titled it “quotes” and there I wrote down each quote that I liked. Then I just had to publish it on the blog and mark it as published, to not repeat it. I still have about 200 quotes that, maybe, I’ll publish someday.

Quotes

Instead of writing drafts in WordPress, I create a note for each new article and organize them by topics in different notebooks. For me, it is much easier to organize it so I do not have a list of drafts in WordPress.

I also keep in Evernote a lot of post fitness that I find on the internet, on different topics such as injuries, nutrition, new training methods and the latest studies. I keep them all in a notebook, organized by tags, so I find them easily when I need them.

But there is much more than fitness in my Evernote: marketing, web design, SEO, WordPress, Twitter and Facebook tips, and many other things are in another notebook, perfectly tagged. There are many things one must learn to build an online business and with Evernote, I have everything in the same place, organized and easy to find.

Managing my day to day

To organize my day to day, I created my own version of the Eisenhower matrix.

Eisenhower Matrix

I reduced the matrix to only three areas because I do not understand why I need the fourth quadrant if those things are neither urgent nor important and they need to be dumped. Why should I bother and waste my time on that? I apologize for showing you the blank note, but my daily schedule, my tasks, and ideas, are not of your concern:

my todo list

I also have a shortcut to this note on my cell phone, to access it at any time, anywhere.

todo today

When I complete a task I delete it, and every night I check and fill in the blanks for the next day with new tasks. I couldn´t find a way to be more productive, but I´m open to suggestions.

As you can see, there are many reasons to use Evernote, what is yours?

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.