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Built to last – Fitness Challenge – Day 2

Eat to live, not live to eat.

Ready for the second workout? This is going to be a little bit harder than the first one.

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATIONUse Evernote to track your workout. Here is the note corresponding to this workout.

Here is the playlist to help you maintain a high training pace.

Today we´ll work the abs, lower and upper back, thighs, chests and rear shoulder. This is the exercise list:

  1. Lower Abs Scissors – 40 seconds
  2. Single leg V-up – 40 seconds
  3. Standing Obliques – 40 seconds
  4. REST – 20 seconds
  5. Superman Level 2 – 40 seconds
  6. Superman Level 4 – 40 seconds
  7. REST – 20 seconds
  8. Bodyweight Backward Lunges – 40 seconds
  9. Lying Lat Pull – 40 seconds
  10. REST – 20 seconds
  11. Standing Chest Press – 40 seconds
  12. Rear Shoulder High Row – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Lying Quad Stretch (left) – 40 seconds
  2. Lying Quad Stretch (right) – 40 seconds
  3. Hurdler Hamstring Stretch (left) – 40 seconds
  4. Hurdler Hamstring Stretch (right) – 40 seconds
  5. Standing Chest Stretch – 40 seconds
  6. Standing Shoulder Stretch (left) – 40 seconds
  7. Standing Shoulder Stretch (right) – 40 seconds
  8. Standing Biceps Stretch (left) – 40 seconds
  9. Standing Biceps Stretch (right) – 40 seconds

Eating for succeed

The suggested food for today was Halibut. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youSweet Potato. Read my blog about the sweet potato health benefits.

Trainer Tips: #Introduction to macronutrients

Logging your food is one of the most important components of weight loss. Follow these guidelines consistently and the weight should come off. Counting your macronutrients is vital for weight loss.

Macronutrient is a bucket term for the three types of nutrients that make up the bulk of what we eat: carbohydrates, fat and protein. Our bodies require ample amounts of each to function properly. On the other hand, alcohol also provides calories (7 calories per gram), but it’s not considered a macronutrient because we don’t need alcohol to survive, unlike fat, carbs and protein. Macronutrients are augmented by micronutrients, aka vitamins and minerals, to meet all of our nutrition needs.

It’s good to know which foods contain more of which macros:

  • High-carb, low-protein: fruits and vegetables
  • High-carb, low-fat: pasta, rice, cereal, bread, legumes, fruits, vegetables
  • High-fat, low-carb: nuts, seeds, olive oil, cheese
  • High-fat, low-protein: avocado, olive oil, coconut milk
  • High-protein, low-carb: eggs, meat, fish
  • High-protein, low-fat: nonfat Greek yogurt, cottage or cream cheese, turkey or chicken breast, lean ground beef, whey protein powder

One way to eat better and/or lose weight is to focus on macros instead of calories. Often called IIFYM — “If It Fits Your Macros” — the guiding principle of this dieting is that you can eat whatever you want and still attain your goal of losing or gaining weight as long as you stay inside your macronutrient “allowance.”

However, not all macros are really equal: While 100 grams of salmon and 100 grams of hot wings may have the same macronutrient profile (both are about 60% protein and 40% fat), they are hardly nutritional equivalents. Jelly beans and sweet potatoes are both about 100% carbohydrates, but, again, there’s no comparison when it comes to nutritional value. Could you lose weight eating nothing but hot wings and jelly beans — as long as they fit your macros? Probably. But most people doing IIFYM quickly discover they feel much better when they spend most of their macros on fruits, vegetables, nuts, healthy fats, legumes, whole grains, lean protein and other wholesome foods, which tend to be more filling as well as more nutritious.

I´ll teach to calculate the macros that your body needs next weeks. For now just focus on these:

  1. FOCUS ON REAL FOOD: I mean real food as opposed to processed food. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains and beans. Natural sweeteners, coffee, chocolate and wine count, too — just in moderation. Avoid processed food. Eating real food leads to eating more nutrient-rich food without much effort.
  2. OPT FOR COMPLEX CARBS: When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain breads and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy and plenty of fruits and vegetables. Limit simple sugars from refined grains, processed snack foods, sweets and sugar-sweetened beverages.
  3. ENJOY LEAN PROTEIN: Some good meat-free options include beans, peas, quinoa, lentils, and tofu. Fish is another great source of protein that can also be rich in healthy omega-3’s. As far as meat goes, cuts that have round, chuck or loin in the name are usually leanest, along with chicken and turkey breast.
  4. CONSUME HEALTHY FATS: Add avocados, nuts and nut butters, seeds and fatty fish like salmon into your weekly menu. Cook with healthy oils like olive or grapeseed instead of butter.
  5. CHOOSE SMART SNACKS: Snack time is when processed foods are the easiest to grab. Arm yourself with real food snacks that are as minimally processed as possible. For instance: Fresh fruit, unsweetened dried fruit, nuts, celery sticks, popcorn, cucumber slices, carrots.

Healthful eating isn’t about eating perfectly. It’s about making more nutritious choices most of the time, nourishing your body with real food and enjoying the occasional treat along the way.

I hope this tips help you make healthier choices!

See you on Friday.

Want to join the challenge? Subscribe and join the tribe!

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Built to last – Fitness Challenge – Day 1

Dreams don´t work unless you do

Are you ready for your first workout? Grab your resistance band, a towell and a bottle of water and let´s start!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout. Yes, you can always print this email, but it’s not that handy!

Here is a playlist to help you maintain a high training pace.

Today we will start easy and slow, focusing on the abdominals, lower and upper back, thighs​, triceps and biceps. This is the exercise list: 

  1. Lower Abs Flutter Kicks – 40 seconds
  2. Easy Obliques – 40 seconds
  3. Easy Crunch – 40 seconds
  4. REST – 20 seconds
  5. Bird-Dog – 40 seconds
  6. Superman Level 1 – 40 seconds
  7. REST – 20 seconds
  8. Bodyweight Forward Lunges – 40 seconds
  9. Standing Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Lying Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Hurdler Hamstring Stretch (left) – 40 seconds
  5. Hurdler Hamstring Stretch (right) – 40 seconds
  6. Rounded Back Forward Bend – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

It is convenient to weigh yourself and measure your body perimeters, today or tomorrow, to check your progress. Only your weight does not tell us much about your body composition, do not forget to measure your body perimeters. Here is how to do it:

built to last, body perimeters

You can also track this on Evernote, here´s the note to do so.

Eating for succeed

The suggested food for today was chicken! What recipe have you prepared today?

For the next day, I suggest youHalibut. It is delicious and nutritious. Read my blog about the halibut health benefits.

Trainer Tips: #Drink more water

A lot of my clients don’t drink enough water. Changing this habit is one of the easiest ways to help your health. Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.

How much water you need per day depends on your physiological makeup, your activity level and environmental conditions. However, as a baseline aim to consume 2 liters of water every day. Drink little and often in the hours before exercise and avoid consuming large volumes in one go.

Drinking water helps people feel full, and as a result, consume fewer calories. Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity. Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone. You can also take some mid-meal breaks and guzzle a little water to give the brain time to register fullness.

When you start to feel hungry, drink some water. A 2015 study in the journal Obesity found that participants who drank about 2 glasses of water before meals were more likely to lose weight than those who skipped the glasses of water and went straight to eating. the more water you drink, the fewer calories you consume, according to research published in The Journal of Human Nutrition and Dietetics. The 2016 study found that those who drink one extra 8-ounce glass of water per day consumed 68 fewer calories; those who drank three extra glasses of water consumed 205 fewer calories, leading to 1/2 pound of weight loss per week.

Increasing water intake from 1.2 liters (about four 8-ounce glasses) to 2.5 liters (eight 8-ounce glasses) for three days helped improve mood and reduce fatigue, according to a study published in PLOS One. The same study found drinking less water was associated with lower moods, headaches and fatigue — and nothing tanks a workout faster than a headache, bad mood and total exhaustion. Increasing your water intake can also increase your metabolism. Drinking one-and-a-half more liters of water every day could help you burn 200 more calories daily.

Maintaining hydration should be an important consideration every day regardless of activity levels or environmental conditions. For training, ensure you start hydrated.

  1. Drink little and often in the hours before exercise.
  2. During exercise listen to your body. Drink water often and avoid consuming large quantities in one go. Staying hydrated helps prevent the decline in performance. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it. One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, take a sip!
  3. Rehydration forms an important part of the recovery strategy.

Consistently not drinking enough water for an extended period of time has its effect as well.

Low water, slow metabolism. Your body’s ability to remove waste and detoxify is inhibited. In addition, your metabolism is slower without water.

Increased hunger. When you’re somewhat dehydrated, your body confuses it for hunger, causing you to eat when you don’t need to. Read: weight gain.

Digestion problems.

That constipation? Becomes a regular thing. Not fun. Also not great for weight loss.

General fatigue. You’ll constantly feel tired, unable (or unwilling) to exercise, and unable to concentrate.

I hope you enjoyed the first training and that from today you start to drink more water.

See you on Wednesday!

Not subscribed yet? Do it now and join the tribe!

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Fitness challenge: Built to last

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The ultimate fitness challenge: Built to last! is about to start.

This challenge is ideal for newbies and people who didn´t work out in a long time. You will lose body fat, tone muscle and improve your posture in just four weeks.

Sign up anytime! This is what I have for you:

3 workouts per week

The most common mistake among newbies, driven by their enthusiasm is to workout almost every day.

After surviving the first week, the second they are very tired and begin to skip workouts. This leads to some frustration and negative thoughts like “I’m not following the plan”, “this is not for me”, “I’m never going to achieve my goals”, and then, they quit. Does it sound familiar?

Three workouts per week are enough for newbies (or people who didn´t work out in a long time) to see results and create an empowering healthy habit, built to last.

Every Monday, Wednesday and Friday, I´ll post a new workout (9AM Spanish time).  On Tuesdays, Thursdays and weekends you should have a well-deserved rest.

Surely you live in a different time zone, or your Mondays are extremely busy and tired. I get it, so I have planned different ways you can fit this challenge into your schedule and lifestyle.

How to join this challenge

Sign up and get the workouts right in your inbox. You won´t miss a single workout and you can do them one day later if this works better for you. For instance, you´d workout on Tuesdays, Thursdays, and Saturdays. You would rest on Mondays, Wednesdays, Fridays, and Sundays.

The workouts

Each workout is about 30 minutes length, stretching included. Do not skip stretching.

It´s a full body circuit training, where you´ll have to perform each exercise for 40 seconds, doing as many repetitions as possible. You finish an exercise then you perform the next one, completing the circuit 3 times.

All exercises are bodyweight or resistance band exercises so you won´t need too much equipment, just a resistance band that fits your fitness level. 

If you don´t have a resistance band yet, my friend and fellow blogger Joan has selected some good options at professionalshealthconnection.com that will meet your needs.

Each exercise comes with a demonstrational video. If you don´t recognize a specific exercise or you´re not sure how to do it, just click on the exercise´s name and watch the video.

Track your workouts

Another common mistake (not only among newbies) is no tracking your workouts. This is key to check what works or doesn´t work for you. Writting down how many repetitions you were able to do, how you felt after the workout, and so on…

In order to improve, tracking our workouts is one essential habit we have to add to our daily routines. Keeping track of your workout will allow you to analyze your progression.
 

This is valuable info for you so in the future you will be able to compare where you were at, how you have progressed and will encourage and motivate you to keep going.

For this reason, I´m going to provide you with an Evernote note for each workout. You can copy them to your account, then you can annotate anything you want and keep these workouts forever. This is only one of the many advantanges of using Evernote as your training diary.

This is an example of how these notes look:

Fitness challenge built to last, Evernote for fitness, chape, fitness

Eating for succeed

If weight loss was simply a matter of eating less and exercising more… wouldn’t everyone be skinny?

Truth is since you’re being more active, you will more than likely notice that you have a larger appetite.

The very basics:
 
  • Drink more water than you´re used to
  • Cut out processed foods
  • Cut out refined sugar
  • Cut out takeaways
  • Cut out alcoholic drinks
  • Cut out soft drinks

On top of that, I will suggest you a food with each workout. For instance: chicken. Here you are 30 delicious and healthy chicken recipes for your first day.

This is another Evernote advantage, you can use it as a recipes book and to track your meals. All in one place, sync across all your devices and free.

Did I not mention it? You can create your Evernote account for free.

Let’s do this together

Join the Closed Facebook group here

Post pictures of your journey (A selfie after training, where you have trained, raise the note with your repetitions to motivate others …).

Motivate as many people as possible to join us.

 

Take the first step to a healthier and better you, sign up!

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Introducing Evernote templates

Introducing Evernote templates, Evernote, Evernote for fitness, fitness, personal training, chape

What´s the scariest part of getting started? Getting STARTED. That´s why we´re introducing Evernote templates. A new and easier way to get you started.

Now, when you create a note, try starting with one of 30+ templates available. From class notes to blog post worksheets or meeting agendas, Evernote templates will help you work better, and get things done faster.

Video courtesy of Evernote

Next month, as Evernote Community Leader, which mainly uses Evernote for fitness, I will update old posts to include new training templates so that it is easier for you all to log your workouts and activities from the first moment.

these are the categories available at the moment:

Better notes are just a click away. Save time and effort with easy-to-install note templates to fit every need. They’re fully customizable and endlessly reusable. Don´t miss this opportunity to become more productive, enjoy more free time and achieve your personal and professional goals. Create your Evernote account HERE.

 
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The definitive tool for online training

The definitive tool for online training, Evernote, Evernote for fitness, workout, diet, online training

The definitive tool for online training

Technology is the tool that has made possible changes, in different areas, throughout history. Today, the personal training industry is experiencing a new change thanks to Internet, the most important technological advance in decades.

Since 2014, when many of my face-to-face clients were forced to emigrate from Spain to other countries, I asked myself if I would be able to train them online while maintaining the quality and efficiency of the service.

the definitive online training tool, Evernote, Evernote for fitness, training, workout, course

After trying several (many) applications, I found Evernote. Evernote is used by more than 225 million users worldwide. Evernote is an app designed to help anyone achieve their goals, whatever they may be, increases their productivity and allows to collaborate with other members in real time.

As a personal trainer, I understand that each client has a specific “project”, improve their physical appearance or their health, for example. My idea was to offer my clients training plans and online diets without losing quality in the service or personalized attention.

Considering the good results that my clients obtained with this new online “method”, I decided to create my online business and offer my services all over the world. Without a doubt, it was a wise decision that has given me many joys, professionally and personally.

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Is it possible to go from 10 face-to-face clients to 100 online clients?

It’s possible. Technology has made it possible. The Internet has affected all industries. Netflix or Spotify are good examples of how certain sectors have adapted to the new people´s needs and demands. Personal training must also find new ways in this new digital reality.

Will face-to-face personal training disappear? Surely not. Cinemas or vinyl records have not disappeared either. However, now the client may decide to go to the movies or watch a movie at home, at a time that suits him or her.

There are many areas where, unfortunately, there is no personal trainer nearby, or their prices are prohibitive. There will be clients who never do an online training session, because they neither like nor attract them. But millions of them will demand that service: online training with the quality of a face-to-face session. Or combine both types of training, alternating face-to-face classes and specific online programs to achieve a specific goal. According to a recent study conducted by Mindbody, 96% of clients believe that they are not training with the right coach to achieve their goals.

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Here at chape.fitness, thanks to Evernote we put the client in the center of personal training, making the communication client-coach constant and effective and enabling the personal trainer to attend online with the same quality as if he did it in face-to-face sessions.

I have been serving clients online for years, is the public willing to move to the next level in online training? I’m sure. Are coaches willing to accept this new reality? It looks like it is. Right now I´m launching a course on how to use Evernote as the definitive tool for online training and the answer could not be more promising. Maybe, in a few years, customers from all over the world will be able to find the right coach for them thanks to this new digital reality.

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Plan your workouts like a pro

How to plan your workouts, fitness, cardio, strenght, sport, health
Today I´m going to explain how to plan your workouts like a pro. Planning your training sessions is key to succeed. I bet you´ve heard the famous quote “Failing to plan is planning to fail”. When it comes to fitness plans, “failing” means not meeting your goals and expectations. You have to plan ahead to meet your goals because it takes much more than motivation and goodwill to get there.
 
The technical term for this kind of planning is “periodization”. It is the process of dividing an annual training plan into specific time blocks. Each block has a particular goal. This allows us to create hard training periods and easier periods, to facilitate recovery. Periodization also helps us develop different physiological abilities during various phases of training.
 
Let´s say you have found a workout routine that works well for you. That´s great but, lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau. This is because your body has adapted to the exercise you’ve been doing. You need to “shock” or “surprise” your body, give it a new challenge periodically if you’re going to continue to make progress. Instead of doing the same routine month after month, you change your training program at regular intervals, “periods”, or “cycles” to keep your body working harder, while still giving it adequate rest. That goes for both strength and cardiovascular training.
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The goal with periodization is to maximize your progress while also reducing your risk of injury. It also addresses peak performance for competition or meets. Periodization, if appropriately arranged, can peak the athlete multiple times over a competitive season (Olympic weightlifting, powerlifting, track and field) or optimize an athlete’s performance over an entire competitive season like with soccer or basketball.
 

Periodization cycles are classified by amounts of time: 

 
The macrocycle is the longest, and includes all four stages of a periodized training program: endurance, intensity, competition and recoveryAll 52 weeks of your annual plan. For example, if you want to peak for an event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks.
 
The mesocycle represents a specific block of training that is designed to accomplish a particular goal.  Mesocycles are typically four or six weeks in length. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance for six weeks.
 
A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. Generally speaking, four or six microcycles are tied together to form a mesocycle.  
 
You can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.
For example, you can alter your strength-training program by adjusting the following variables:
  • The number of repetitions per set, or the number of sets of each exercise
  • The amount of resistance used
  • The rest period between sets, exercises or training sessions
  • The order of the exercises, or the types of exercises
  • The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.

You should also periodize your cardiovascular training for the same reasons: challenge your body while still allowing for adequate recovery time.
 
For example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
 
If you want to improve your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race.
 
Specially designed periodized training programs are also available for cycling and many other sports.
 
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
 

Proven benefits of periodization:

  • Management of fatigue, reducing risk of over-training by managing factors such as load, intensity, and recovery
  • The cyclic structure maximizes both general preparation and specific preparation for sport.
  • Ability to optimize performance over a specific period of time
  • Accounting for the individual, including time constraints, training age and status, and environmental factors.

Plan your workouts according to your goals.

There are different types of periodization: 
 

Linear periodization

is the most commonly used style of training. This form of periodization gradually increases volume, intensity, and work by mesocycles in an annual training plan. Progressive overload is a major key to the success of this training style. This style is characterized by longer training periods, less reliance on super compensation, and a focus of more general training over specific.

This programming style is useful for building a strong foundation, progressing in one variable, and working towards a peaking point. Recommended for those who are newer to training, it’s definitely the easiest periodization style to understand.
 

Non-linear/undulated periodization

rely on constant change throughout training cycles. As opposed to a linear periodization that focuses on gradual increase of one variable, this style manipulates multiple variables like exercises, volume, intensity, and training adaptation on a frequent basis (daily, weekly, or even bi-weekly). Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program.
This programming style is an excellent way of individually training one variable and secondarily training others at the same time. It’s often used for those with advanced training backgrounds and longer sport seasons. For example, think about a program that has you train strength one day, then power two days later – this is non-linear.
 

Block periodization

focuses on breaking down specific training periods into 2-4 week periods. It consists of a two-block design, accumulation and restitution.
In the accumulation blocks, the focus is directed toward supporting motor abilities while simultaneously developing certain strength qualities necessary for the athlete with a limited volume load.
The restitution block is essentially the opposite. They support strength qualities in the athlete, while addressing the development of specific, technical motor qualities with a limited volume load. These training loads must target different abilities (max-strength, explosive strength, max anaerobic power, etc.). 
The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer, since most sports call for multiple peaks. Within the training season, athletes will only focus on adaptations they need specifically for their sport, if an athlete doesn’t need endurance, they won’t train for it.
When trying to maintain a high level of athleticism for competition over an extended amount of time, block periodization can be a great tool. By frequently training specific training adaptations you work towards progressing in your sport with the variable you need, and avoid burning out.
 
Periodization has stood the test of time for the simple fact that there are so many progressions and ways to structure your training so that you can be at your best when it matters most. Failing to utilize any form of periodization for your training could lead to overtraining, failure to recover appropriately for progression, and the inability to see the progress you deserve from the time you put into training.

Help for beginners

To start planning your workouts, here is a linear periodization template, for free.

I know that planning workouts for the first time can be complicated, if you have any questions, do not hesitate to ask me and I will help you.

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Meal planning and grocery list with Evernote

Grocery list

Today I´d like to share some tips to save you time and make your life much easier, explaining how to meal planning and build your grocery list with Evernote.

If you have been following this blog for some time, you´re used to a monthly “30 healthy recipes” post. If not, let me show you the list of recipes available so far, in alphabetical order:

This simple list means 480 recipes, without a single paper, which proves that Evernote is a great tool to keep and search all the recipes you need. All you have to do is create a specific notebook for your recipes and save them all in there. But you can (and should) do more than just save recipes. You can plan your meals and your grocery list with just a few clicks.

First, when you´re struggling thinking about what are you going to eat next week, there is nothing easier than scroll down your recipes notebook and chose from a wide range of recipes. Then, all you need is a note called “Meal plan“, for instance. 

Let´s plan your next week´s dinners. We could plan all your meals, but this post is just to give you an idea of how easy and useful is Evernote for your daily life.

You check your recipes and chose what you´d like to have for dinner next week. Right-click on the recipe and select “copy internal link(Shortcut: Ctrl + Alt + L)

Copy internal link

Then paste this link on your “Meal Plan” note (Shorcut: Ctrl + V).

Meal plan

The table, of course, is totally optional. For new Evernote users who want to know more about creating and customize tables, please read this.

Once we have our internal links on our Meal Plan note, we can easily check the instructions, losing no  time searching the  recipe. 

Confetti Lentils instructions

To help us build our grocery list, all we have to do is copy (Shorcut: Ctrl +C) the ingredients of each recipe and paste (Ctrl + V) them right after our meal plan.  

Grocery list

While you´re doing this, I strongly recommend you to check:

  1. The most common ingredients, like salt, olive oil, onion, etc.
  2. What you already have in your kitchen.

This way you won´t buy what you already have available or buy the same product twice.

As we are used to taking our phones everywhere we go, you´ll have your grocery list available anytime, and you won´t ever need a paper to remind you what to need to buy at the store.

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

Schedule posts, pins at optimal times and keep your audience engaged.
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Build healthy habits with Evernote

Nowadays, there is pretty much an app for everything you imagine.   Visit Google Play Store and then tell me if I´m wrong. But more doesn´t mean better, and a different app for tracking each one of our habits may result overwhelming or counterproductive.
Instead, using a single and versatile app, like Evernote to track your habits may be the right solution in many cases.
As you know (or should know), Evernote is a note-taking app. A digital diary, in a few words. You can use it as your journal, day planner, to keep things that inspire you (like articles, images and social media post) by using Web Clipper, as your to-do list or done list, to take class notes and help you with your homework, plan your travels or your wedding, write a novel, record meetings, save business cards and, as you have seen on this blog, record your workouts or keep your recipes collection.
Keeping everything organizing in the same place saves you lots o time and help you to be more productive. And when it comes to building a new habit the last thing you want is the need to get used to a new app because it doubles your work.
As each note is a blank canvas, you can create whatever you need. That´s why Evernote is great to build new healthy habits or get rid of unhealthy ones.
Let´s not forget that to make sure your goals are clear and reachable, each one should be:
Specific (simple, sensible, significant).
Measurable (meaningful, motivating).
Achievable (agreed, attainable).
Relevant (reasonable, realistic and resourced, results-based).
Time-bound (time-based, time-limited, time/cost limited, timely, time-sensitive).
For instance, the healthy habit #1 is drinking more water. You can easily keep track of your daily water intake with Evernote. How?
1 – Create a new notebook (Click on File -> New notebook) and name it My water intake. Click OK.
2 – Click on your new notebook and create a New Note (Ctrl + N) and name it Water intake. You will use this note as a template and this will save you a lot of time.water intake 1
Let´s say you don´t drink any water at all and you plan to drink 6 glasses of water every day. That´s a Specific, Measurable, Achievable, Relevant and Time-bound goal.
3 – Type numbers from 1 to 6 and then add a checkbox next to each number (Ctrl + Shift + C). Why would you put checkboxes? To mark them every time you drink a glass of water. This ensures you don’t miss a single one.water intake 2
4 – Duplicate this template as many times as you need (Right-click on the note -> Duplicate Note). water intake 3
I recommend you to rename each duplicated note with the date and keep the first one as your template. It will take you seconds to create and rename the notes you will use in a week.
water intake 4
Let´s go a step further and suppose you drink too many sodas or beers and you want to reduce the consumption of these drinks by replacing them with water.
Using the same notes, you can keep track of what you drink every day and be conscious if you´re going in the right direction.
Just repeat the step 3 for sodas and beers and voilá! You will be able to easily check the days you did right, the days you did wrong (and also write your comments/excuses why those days didn´t go well), and keep yourself accountable and focused on your goals.
water intake 5
Access your water intake notes on your mobile device by adding a shortcut. An icon will appear on the main screen of your device making your notes just a tap away.
With your note open on your phone or tablet, tap on the menu button (the column of three squares) and then select Create Shortcut.
water intake 6
Your shortcut will appear on the main screen of your mobile device.
water intake 7
You now have a completed and easily accessible habit tracker! Any updates made to a note are synced across all devices once saved.

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

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Viraltag

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Posted on 20 Comments

8% body fat loss in 3 weeks

Glenda won my last contest three weeks ago. Her biggest problem was that she ate too much fast food and industrial bakery. Nor did she drink too much water. So we focus on their eating habits and add a training circuit four times a week. She has already lost 8% body fat. This was Glenda:

And this is her progress, in numbers:

You´ll have to wait to see her new image until we finish, but you can see how she loses weight, the perimeter of his belly is reduced, she loses body fat, and she gains some lean muscle mass. Also, she wrote me an email last week that I´d like to share with you:

“David,
        I luckily have had the opportunity, as you know, to work with you online. I could NEVER have imagined how it would change so much of my daily routine in such a positive way!! I just wanted to thank you and tell you some things that have gone terrifically RIGHT!
 
      I was overwhelmed by the instant response to the questions you had concerning what goals I wanted to achieve and my physical state (WHICH HAS IMPROVED VASTLY!) my likes and dislikes and allergies to foods, etc.
 
    Overnight , you had figured out my dietary needs , my body fat% and exactly what plan for workouts I should do. Then days in, I had a little medical tweak and almost instantly you had a new plan that I could follow. I think you are an amazing, insightful, innovative trainer!!
 
     I know you did not intend to actually change my life style but IT IS WONDERFUL!! Before I started this online training and diet diary; I ate so much just bad stuff and drank probably 1000 calories a day in super sweetened coffee and my gin and tonics;-) and I woke up tired and stayed that way most of the day.
 
      Now that I keep that dietary diary; my water intake has gone to  8 glasses a day …my coffee is unsweetened and no more than 2 cups and the gin and tonics are 1 a day…my snack habits of candy and pure carbs has changed to apples and bananas.
  
       I wake up earlier and go straight to the gym after a light healthy breakfast. I have loads of energy and I’ve lost 7 pounds in nearly 3 weeks!!!!!!!!!
          
          My husband LOVES those new meals! For the first time in FOREVER, he actually wants to help pick out meals. It’ s more than checking off the box and his habits are changing, too!
 
      I have told my friends! I wish I could tell others that if they have an opportunity to work with you and they don’t take it that they are missing out on a truly beneficial experience!
 
      I love the chat information everyday..There’s so many remarkable things I want to say to you about you.
Mostly THANK YOU!!!!!!!!!!!!!!!”

I am really grateful to work with Glenda, because she is super motivated, very funny (always have some funny anecdote to tell me), and does everything I suggest, apparently effortlessly!! 

The next one could be YOU

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

Schedule posts, pins at optimal times and keep your audience engaged.
Posted on 6 Comments

Healing a rotator cuff injury – Paul´s testimonial

A few months ago Paul contacted me, worried about his rotator injury. Not everyone hires me to lose weight. Today we can say that he is fully recovered. He is not a blogger, but I have asked him to describe his experience to share it with you. Here it is.

“To share my experience is not a compromise, it is a pleasure.

I started young playing sports. Being an athlete is a lifestyle and a philosophy. It´s taking your day as a challenge, seeking to overcome.  My dictionary doesn´t contain the word “surrender”.

After a nasty blow dragged by a wave, I felt some discomfort in my shoulder. At first, I thought it would be temporary. But I was wrong. Months of rest, ice, pills… nothing worked.

After reading Google´s answer, two years without physical exercise, I decided to contact Chape.

To sow hope in the heart of a demoralized is not so easy, so…

I will never forget the first thing Chape told me: You have not an injury, you only have a weak point and you need to strengthen it.

That phrase sums up his philosophy: He does not accept defeat. He knows he is able to accomplish anything with determination and effort.

I followed his routines. First and most difficult, trust him and myself. Once done, I got up from the couch and went to the gym. Tailored exercises allowed me to have fun with the advantage that I was recovering my injury.

After three months, I started to get better. 7 months later my shoulder was stronger than ever. When I’m hanging in a harness, I do not remember which is the injured shoulder. I will never forget the lesson: with effort and faith in ourselves no injury will last forever”.

I want to thank Paul publicly for these nice words about me and tell everyone that, if you need help to recover from an injury, here I am!

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

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