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Contest winner – Testimonial

A few months ago, I organized my first contest. Fortunately, the winner was a blogger: Catherine, from “The diary of C.P”. She loves to run but, at that moment, she was having a hard time completing a 5k. If you want to know more about her, make sure to visit her blog and follow her journey.

It was a pleasure for me to help her, and today I am delighted to share her testimony with you:

“I had the great opportunity to work with CHAPE through a giveaway. That was a gift for the virtual being and help you achieve your goal of a duration of 12 weeks. In which we work different things, such as my diet, what I ate and the amount. My goal was to lose weight but the main one was to run and with that achieve a 5k race without stopping, which with the help of him as a coach was excellent in many aspects. He gave me tasks to perform and what I should do and what not.

Also, he told me the best of what I want to achieve and the steps to do it. If at any moment I had doubts or questions, his availability always was on point 100%. The distance from different countries was not an impediment and the flexibility worked incredibly for me. He was always there to give me advice, even give me encouragement when I thought I was not giving my maximum or best.

The system he used to communicate and send notes with the data for me was totally new but I adapt the fast because it is quite easy to use. I liked the system he uses because everything was organized by dates and themes and they always were there for reference. Because of my availability, we always chatted one day a week that’s where doubts and questions were exposed and always there he was with his greater knowledge to help.

Actually, it is a pleasure to have this opportunity and through his work to know a little about the person. He was always very professional and respectful. With his help during my training, I lose weight and most important I achieve my goal. He is part of my achievement, he was not physically there, but he was virtually helping me to focus and work on areas to achieve it. My satisfaction with his performance as a trainer is excellent. I recommend his work”.

I must admit that I love training bloggers because it is very easy to demonstrate that the testimonies are real, simply by linking to their blogs 🙂

Would you like me to organize another contest? Let me know in the comments!

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Fitness Advice #1 Start Now

Yesterday you said tomorrow

As the New Year approaches, many of you may be writing your New Year´s Resolutions yet. Chances that “get in shape” appears on your list are high. And that´s ok, but let me tell you: about 80% of you will fail. I don´t want to discourage you, but it is what it is.
So, the first and best advice I can give you is this: Start today!
You feel motivated right now and you think this motivation will keep growing and growing, leading you to start exercising soon. Well, it may happen, but my experience (and January´s abandon rate) tells me you have more possibilities to win the lotto.
Motivation sucks because it´s never there when you need it. The moment you have an instinct to act on a goal, apply the 5-seconds rule. In this video, Mel Robbins explains how we all sabotage ourselves, and how we can stop doing it.
Do not wait until New Year, do not wait until next week, do not wait until tomorrow. Whether it is winning a race, losing weight, gaining flexibility, looking good in a bathing suit, or living a long life, start small and work your way up to a better and better you. Please, don´t fool yourself waiting for the perfect moment to start chasing your dreams. There is no perfect moment to start anything other than right now!
Do not wait one more second: go to the gym and get that membership, or buy that pair of dumbbells you need to train at home or the pair of running shoes you need… It doesn´t matter what your specific goal is, today is the right moment for you to start chasing it. No excuses, no overthinking… Just do it.
The toughest part is yet to be: keep going. Rome wasn´t built in a day. A warm day does not make summer. And let me tell you that after your first day working out, you´ll feel proud. But also soreness, tired, and many days from this first day you won´t feel like training. Those who workout on a regular basis know I´m telling the truth. We all feel like that one day (or week) or another! Remember the 5 seconds rule, kick your excuses out of your head and do what you have to do, keep going. A regular (serious) training plan is usually set for 6-8 weeks. On this journey you´ll have good and bad days, great and terrible days, they´re all part of the process.
At this point, you already know that online training is a “thing”. We´ll work together using Evernote, the best app in the market to set goals, track progress, and get things done. That´s what fitness is about, right? Set goals, get things done, and progress towards your dreamed body.
I would love to help you achieve your fitness goals, whatever they are: lose weight, gain muscle, overcome a plateau, running a 5k or a marathon… You name it, I´m an old dog with years of experience and tons of tricks in my sleeve to get you where you want to be. Feel free to check my services, and if you think you need a custom training and meal plan, and I could help you, sign up. The first week is free if you create your Evernote account using my referral link. This way you make sure I´m the right trainer for you without worrying about the money.

“Example, whether it be good or bad, has a powerful influence”. George Washington

Following Washington´s advice, I want to invite you to join my own fitness journey. Yes, it starts today! Just click the “add to calendar” button in the sidebar and you´ll get my daily workout straight on your calendar.

calendar1

Then, you can reschedule as best fits your own schedule. Easy, right?

calendar2

I have not trained for a long time and these workouts will be suitable for all those who want to start lifting and getting fit. We will progress together, week by week. As an incentive, there will be special offers, gifts, and surprises for those who join. All this will appear only in the notes, in due time. Of course, I am at your disposal to answer any questions and help you get the most out of these workouts.

Just one last thing: Happy Sweating!!

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It´s time for a challenge

Hello, dears!

Please raise your hand those who want to lose weight! I don´t know what a typical summer vacation is like where you live, but in Galicia, we spend the summer eating from party to party. By the end of the summer, we all need to lose weight.

Have you eaten too much this summer? Maybe you´re more Galician than you think.  No worries, my friend, between party and party, I have been preparing this new challenge for this moment.

Home workouts to help you get back in shape from home. You only need dumbbells, a Swiss ball and less than 30 minutes. The challenge also includes some nutritional advice.

We could say it starts at hangover/inactive level and it gets harder with time.

 

fat-loss.png

Are you ready to join us? Click here and Add to calendar.

The challenge will sync with your calendar so you can easily access the workouts from any device.

slimdownchallenge.jpg

Each workout is an Evernote note. I strongly recommend you:

  1. Use Evernote.
  2. Copy the notes to your account and edit them. Write down how many reps and how much weight. Add your comments and meals.
  3. Save this challenge to compare and track your progress in the future.
  4. Eat your veggies 😉

 

 

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30 healthy squid recipes

Squid is eaten worldwide. Depending on where squid is hunted and prepared the types of meals that can be made by them can vary significantly. They may be steamed or fried and eaten alone or mixed into a salad.

These are some interesting nutritional facts:

  1. Squids contain sufficient copper that fulfills the 90% of the body’s requirement. Copper, being a trace mineral, is essential for absorbing, storing and metabolizing iron and stimulating the formation of red blood cells.
  2. Individuals suffering from rheumatoid arthritis are often found to have low selenium levels in their blood. Since squids have an abundance of this mineral, it helps in relieving symptoms of arthritis and controlling damage caused by free radicals.
  3. Squids contain large amounts of phosphorus, similar to fish and shrimps. This mineral is necessary for stimulating calcium and building the bones and teeth.
  4. Squids help in stabilizing sugar levels in the blood due to an increased supply of vitamin B3 to the body.

Check these 30 healthy recipes, you´ll find new ideas to prepare squid.

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30 healthy turkey recipes

Meat is a valuable source of protein and other nutrients. But when it comes to a healthy diet, it’s important to choose the right kind of meat and eat the correct portion size. Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

In this public notebook, you´ll find some of my favorite turkey recipes.

30 turkey recipes.png

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30 healthy chicken recipes

Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.

Whether you’re trying to build muscle or lose fat, chicken is included in your diet. I know by experience that eating chicken over and over again, cooked the same way, may be boring to death.

I´ve selected 30 of the most delicious chicken recipes from my notes (recipes are not my own). A different way to cook your chicken, each day of the month. A 30-recipes post would be hard to read so, you have all the recipes in this public notebook.

30 chicken recipes.png

I like to add checkboxes to the ingredients. I go to the kitchen with my list and I check I have everything I need. If not, that goes to the grocery list. At cooking time, all checkboxes are marked so, I unmark them as I´m using the ingredients. Once it´s done, the check boxes are ready for the next time.

Whether you’re an Evernote user or not, you can join the public notebook. But, for a better experience, create your free account, here.

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Automatically save your activities in Evernote

There are many apps and activity trackers. This picture shows a few:
ifttt fitness services
Even when every app saves your activities, I could think a couple of reasons you should save them in Evernote too.
I have used Withings, Nike+, MapMyWalk, and Strava. In theory, if I want to check my progress, I have to enter every account, and that´s a mess.
I´ve saved all my workouts and activities in Evernote so I have all of them in one place, which saves me a lot of time. Plus, I can edit these notes and add any additional info I 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.
ifttt 1
You may sign with Google or Facebook.
ifttt 2
This is the dashboard.
ifttt 3
Search for Strava. Authorize IFTTT if needed.
ifttt 4
Click on My Applets -> New Applet
ifttt 5
A New Applet looks like this.
Click on +this
ifttt 6
Choose a service, Strava.
ifttt 7
Choose a trigger,  New activity by you
ifttt 8
Which activity? Any.
Then click “Create Trigger”. We´re almost there.
ifttt 9
Every time you create a new activity on Strava, IFTTT is going to do what?
Click on +that
ifttt 10
Choose action service, Evernote.
Authorize if needed.
ifttt 11
Choose action, Create a note
ifttt 12
We can customize our future notes, title, info included in the note, notebook, and tags.
IFTTT call all these “ingredients”.

ifttt 13

Click on Create action.
Click Finish and it´s done.
ifttt 14
Every new activity will be saved in the selected notebook.
*This post contains affiliate links. If you use these links to purchase a product, I may get a commission.
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Evernote Community Leader

Hellooo, beautiful people!

Huge Breaking News! I´ve received an email this morning. It begins:

“Thank you so much for participating in the Evernote Community Leader training. I really appreciate you working through the exercises and for your patience as we’ve been reviewing everyone’s exercises!

So… here’s where we get to the most important part of the program – your results. The Evernote team has spent time reviewing your final exercise, and I’m happy to say that you’re now an Evernote Community Leader – officially!…”

[…]”

What is Evernote? It´s a productivity tool which helps you meet your professional and personal goals. People around the world use Evernote for education, research, project planning, small business, personal organization, and of course, blogging. A few years ago, I saw a great potential on Evernote for fitness, and I started to work on it. Today, I understand this app is practically limitless, and I´m proud to say I can teach anyone how to use Evernote for fitness. This also means other trainers, clubs, gyms…

Chape´s method is about to change the fitness industry! Do you imagine sharing a digital notebook with your trainer/client where you both what´s done, what´s not, workouts, meals, articles and research papers, reports from other apps, always at hand? Yes, heaven on earth.

But this post is just to let you know that we´re going to talk much more about how to use Evernote for fitness. As you imagine, this designation comes with some extra work, redesigning a little bit the website, writing new content, developing new services and some other things I´m sure I´ll find out I need to do in the process. So, I´m going to take a break from posting exercises until I have these new tasks done. I´ll keep posting the daily quote because I have a personal goal in mind, two years of daily quotes. The first years was easy, and I think I can´t find quotes for three. I´ll be good with two, and I hope you too 🙂

 Speaking of quotes, do you want to know which is my very favorite?

“The best is yet to be.” Robert Browning

I know I should say have a great day but, I´m so joyful right now, I have to wish you a great decade ahead, it´s how I really feel it.

Big hugs!!

 

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Jordan´s Breakfast Club Notebook

Hello dears!

I have an exclusive workout for you today. As you know,  I´m a proud member of Jordan´s Breakfast Club. Last December, I had an interview with the Jordan Marketing Director to give them feedback. She told me that new version would be available next autum, but I received it on February!

Club´s workouts are delivered via Facebook Messenger. I have used Facebook for training before, but I like Evernote better. So, I copied every message and workout as a note, adding my own little extras.

Jordan Club Notebook

The notebook with all the workouts is public and you can find it here. No downloads or info required.

I think between Facebook and Evernote´s version is you can easily record your times, reps, etc. Then you can easily access this info anytime. Facebook messenger is not the best to do these things, or that´s my opinion.

Also, you can easily contact me if you need help or support 😉

If you want to improve your stamina, quickness, and strength, this is your workout.

If you desire an exclusive world class workout, this is it!

If you Love basketball and want to train like a Pro, what are you waiting for?

If none of the above, I would love your opinion anyway 🙂 Visit the notebook and let me know what you think 😉

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Evernote for fitness. Search Tips.

evernote-for-fitness

Hello, dears!

We´ve seen how to get your data into Evernote but, how do you find your notes when you need them? Evernote provides a set of tools for finding almost anything, easily and on-demand.

If you don´t have a lot of notes, the first and easiest way to find your notes is by clicking on a notebook or tag in the left side panel and visually scan the notes.

search-1

This is probably the least advanced method there is, but that doesn’t mean it’s bad. If you know exactly where you want to go, and have organized your notes effectively, simply going to the notebook or tag that the note is categorized by is a great option. As you add more notes, it becomes increasingly difficult.

Next option is the search box. It´s where all the magic happens.

search-2

It works the same way like a search engine, start typing whatever you’re looking for and Evernote will begin narrowing down the results in real time.

If you click on a notebook or tag first, Evernote will limit the search results to those within that notebook or tag group. Also, the search automatically filters out common words like “a”, “and”, “the”, “these”, as well as others,by default. The default method will only display notes containing every word in your search query, but not necessarily in the same order as they are in the search box.

Every note that you create within Evernote has a lot of properties related to it such as what media attachments are included in the note, how it was uploaded and when it was created.

Below are a few of the search operators you can use to narrow down your search:

tag: this operator can be used to find notes with specific tags.

-tag: will search for notes excluding that specific tag.

any: this operator can be used to make a difference between “and” and “or” when you perform a search with two or more words. For example, if you search for pasta recipes the results will be notes that contain only the words: pasta recipes. However, if you add the any operator before pasta recipes (any: pasta recipes) the results will be notes containing pasta OR recipes.

notebook: this operator will specify the search to a specific notebook.

intitle: this operator will search for the specified words in the titles of your notes.

source: this allows you to search via the source you added the note. source:mobile will show you all notes that were created using Evernote on a mobile application.

created: this allows you to search for notes created over a specific time period. created:20140816, searches for all notes created on August 16, 2014.

updated: Searches for notes updated on or after the date specified. If a note hasn’t been updated since the date it was created, the ‘updated’ date will be the same as the ‘created’ date. updated:20140626, searches for all notes updated on June 26, 2014.

todo: Searches for notes containing one or more checkboxes. todo:true, surfaces all notes that contain a checkbox that is checked. todo:false, surfaces all notes that contain a checkbox that is not checked. todo:*, surfaces notes that contain a checkbox, if it’s checked or not.

encryption: Searches for notes that include text that has been encrypted with Evernote’s built-in encryption system.

latitude: longitude: altitude: Searches for notes that were created at or near the specified coordinates.

Use the + or – to include or exclude certain words. Example: weightloss -diet +exercise  will display all notes with the words weightloss and exercise, but not diet. Note that these also work with other search operators, such as tag.

The asterisk can be put at the end of anything and will give you the results of the search term before it. For instance, if you can remember how to spell an exercise, but remember part of it, type what you can remember and add the * at the end, Evernote will take care of the rest. This is especially helpful in cases where you’re searching for the base word, but want to include other variations of it, like plural forms.

You might already use quotations to get an exact phrase. However, you only need one quotation (“) at the beginning of your phase.

You can combine search operators to improve and narrow results. Using the Boolean techniques in combination with search operators is yet another way to improve results.

Eventually,  you can create a “Saved Search” and re-use it whenever you need it. To do this, just construct the search and select File | New Saved Search. Name your search in the first field (this is solely for your use, so name it whatever you feel will make it easy to recognize). To see your saved search, just clear the search bar and click on it. A list of recent and saved searches will appear.

Hope you enjoy your searching!

 

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Evernote for Fitness. Tags.

evernote-for-fitness

Hello and welcome!

This time we´re going to see how to use tags instead notebooks to organize your notes. Organizing is a very personal thing and you have to find which way works better for you.

These are some differences between notebooks and tags you should know:

  • Notebooks are limited to 250 per personal account, but you can have up to 100,000 tags per account.
  • A note can only exist in one Notebook at a time, but a note can have multiple tags.
  • Notebooks can be stacked but not nested. In essence, this means you can only create a hierarchy that is one level deep: a stack with a group of notebooks. In the other hand, tags can be nested into multiple hierarchies.

Applied to your fitness notes, you have at least two options to organize them:

  1. Create multiple notebooks for different topics: Exercises, Recipes, Tips, Motivation, My workout, etc.
  2. Create a single notebook to store all your fitness notes. Instead of placing a note into a specific notebook, create a tag and assign that tag to the note. For example, instead of a notebook called “My workout” create a tag of that name and assign it to all of the notes. The advantage is that you can add other tags as well, like “Weightloss”.

Here is how you can quickly add a tag to notes in Evernote:

  1. Open the note you wish to tag.
  2. Open the tags editor.
  3. Type to add your tags. Tag suggestions based on previous tags in Evernote will appear as you type.
  4. Press Return to add a tag
  5. To delete a tag, backspace over the tag text.

Tags can be nested into hierarchies according to whatever makes sense for you. Keep in mind that they will display alphabetically, so you can use symbols like periods, hashtags, or numbers to force your tags into the order you want.

My hope is that you’ve learned a few tricks from this article which will help you use Evernote to its full potential.

Next week, we´ll see how to find your data in Evernote.

 

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Evernote for Fitness. Tracking your current workout.

evernote-for-fitness

Hello, wonderful people.

No matter what is your workout right now, Evernote allows you to custom every note to your needs.

Create a new notebook for your current workout. Then, create a new note for today (Tip: Include today´s date in the title so it´ll be easier to find later). And make sure to enter any information you need/want to know. For example, today is your first day and you may want to take a selfie to review your progress a month from now. Just take the picture and add it to your new note, as we´ve learned.

selfie

I encourage you to explore the toolbar and find what fits better with you and your workouts: tables, checkbox, etc.

For this example, I would like to try something tough, a giant drop set. Four, actually. Have you ever been able to log a giant drop set in any other app? Me neither.

workout1

Drawing a few tables, it´s possible in Evernote. And after each set, I can easily record how much I´ve just lifted. Also, adding any comment on the go is really easy.

If this is not enough for you, enrich your workout with links and take it to a new level. Let´s say you´ve done your homework and you´ve saved some new exercises you want to include in your routine. In this case, lateral raises. Right-click on the note where the description is at, and select “Copy Note Link”.

workout2

Go back to your workout note, select exercise´s name and press “Ctrl + K” to open a dialog box like this.

workout3

“Ctrl + V” to paste the address and then, ok. Video and description one click away, keeping our workout note clean.

That´s all for today. Next week, tags.