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Built to last – Fitness Challenge – Day 7

Hello! Let’s conquer this week!

Don’t give up, you still have time
to reach up and start anew,
Accept your shadows,
Bury your fears,
Free your burdens,
Fly again.

Don’t give up, that’s what life is
Continue the journey,
Follow your dreams,
Unstuck time,
Move the rubble,
And uncover the sky.

Don’t give up, please don’t give way,
Even if the cold burns,
Even if fear bites,
Even if the sun sets,
And the wind goes silent,
There is still fire in your soul
There is still life in your dreams.

Because life is yours and yours is the desire
Because you have loved it and because I love you
Because wine exists and love is true.
Because there are no wounds that time doesn’t cure.

To open the doors,
Take away the locks,
Abandon the walls that have protected you,
To live life and accept the challenge
Get back laughter,
Practice a song,
Lower the guard and extend the hands
Open the wings
And try again,
Celebrate life and take back the skies.

Don’t give up, please don’t give way,
Even if the cold burns,
Even if fear bites,
Even if the sun sets,
And the wind goes silent,
There is still fire in your soul
There is still life in your dreams.

Because every day is a new beginning, 
Because this is the hour and the best moment.
Because you are not alone, because I love you.

Mario Benedetti

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.

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

Today we´re going to work our core, thighs, pecs, rear shoulder, triceps, and biceps. This is the exercise list:

  1. Plank Twist – 40 seconds
  2. Bird-Dog and Crunch (Left) – 40 seconds
  3. Bird-Dog and Crunch (Right) – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat – 40 seconds
  6. Bodyweight Forward Lunges – 40 seconds
  7. REST – 20 seconds
  8. Push ups – 40 seconds
  9. Rear Shoulder High Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Standing 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. Standing Chest Stretch – 40 seconds
  7. Standing Shoulder Stretch (left) – 40 seconds
  8. Standing Shoulder Stretch (right) – 40 seconds
  9. Standing Triceps Stretch (left) – 40 seconds
  10. Standing Triceps Stretch (right) – 40 seconds
  11. Standing Biceps Stretch (left) – 40 seconds
  12. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Chickpeas. 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 youSalmon. Read my blog about the salmon health benefits.

Trainer Tips: #10 Reasons Why You Should Be Stretching

Flexibility training is an essential, yet often overlooked health-related component of fitness. Numerous studies support the short- and long-term benefits of various types of stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few. Here are 10 reasons why you should be stretching on a regular basis.

1. Decreased stress: Chronic stress can produce a number of undesirable responses in the body, including increased feelings of anxiety, fatigue and tension. Regularly stretching has been shown to reduce mental tension and, when combined with mindful breathing techniques, may also help to decrease anxiety and depression.

2. Reduced pain and stiffness: Excessive muscular tension can increase discomfort throughout the body. However, studies have shown that regularly performing static stretching can help to decrease stiffness, reduce pain levels (especially in individuals with chronic neck or low-back pain), and may even reduce the frequency and severity of muscle cramps.

3. Improved health: Regularly performing stretching exercises, such as PNF stretching, static stretching, and stretches from mind-body disciplines such as yoga, can help to reduce blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension.

4. Enhanced range of motion: Various types of stretching as well as other supportive self-care strategies, such as self-myofascial releasing using a foam roller, can help to enhance unrestricted movement of the major joints of the body, including key areas that are designed to be mobile, such as the hips and shoulders.

5. Improved function: As a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less strong and supple. Regular stretching helps to improve overall function by ensuring that the body can more effectively respond to the stresses imposed by various types of daily movement and activity.

6. May reduce risk of injury: Although the evidence is far from definitive, there are some promising findings regarding the role that stretching may play in helping to reduce the risk for injury.

7. Enhanced performance: When included as part of a well-rounded fitness routine, regular flexibility training, can help enhance agility, power, speed and muscular strength.

8. Improved blood flow and circulation: Regular flexibility training can help to improve blood flow and circulation, thereby allowing for the enhanced transportation of oxygen and nutrient-rich blood throughout the body.

9. Minimized wear and tear on joints: When muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body. Regular stretching helps to ensure the muscles on each side of a joint maintain an equal degree of pull so that the joint is able to move freely and efficiently in all directions, allowing for optimal movement and less stress on the body.

10. Improved quality of life: Although there are physiological changes that occur as we grow older, regularly stretching and performing range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance overall quality of life.

See you on Wednesday!

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 6

You should be proud, week 2 is almost over. I´m so proud of you!

This weekend you should weight and measure your body perimeters to check your progress so far.

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.

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

Today we´re going to work our core, lats, pecs, traps, and triceps. This is the exercise list:

  1. Alternating Elbow Tap Plank – 40 seconds
  2. Single Leg Glute Bridge (Left) – 40 seconds
  3. Single Leg Glute Bridge (Right) – 40 seconds
  4. REST – 20 seconds
  5. Lying Lat Pull – 40 seconds
  6. Standing Row – 40 seconds
  7. REST – 20 seconds
  8. Standing Chest Press – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Standing 1 arm Triceps Extension (Left) – 40 seconds
  12. Standing 1 arm Triceps Extension (Right) – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Triceps Stretch (left) – 40 seconds
  6. Standing Triceps Stretch (right) – 40 seconds

Eating for succeed

The suggested food for today was Squid. 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 youChickpeas. Read my blog about the chickpeas health benefits.

Trainer Tips: #Walking

You have been training for two weeks and, in my opinion, it is time that you consider adding another healthy habit that will bring you many benefits with little effort: walking.

Walking is simple, free and one of the easiest ways to get more active and become healthier. Also, it´s free or low-cost because you don’t need special equipment, clothing, facilities, or training, can easily fit your schedule, needs, and abilities. It’s a good way to start getting active if you’ve been inactive. It’s underrated as a form of exercise, but walking is ideal for people of all ages and fitness levels who want to be more active.

Walking offers health benefits, such as:

  • Lowering your risk of high blood pressure, high cholesterol, heart disease, and type 2 diabetes
  • Strengthening your bones and muscles
  • Helping you burn more calories (lose body fat)
  • Improving your fitness
  • Lifting your mood

Before you start:

  • Use shoes or trainers that are comfortable, provide adequate support and don’t cause blisters will do.
  • Wear comfortable clothing that allows you to move freely.
  • Choose thin layers, which you can add or remove depending on conditions.
  • If you’re walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.

Starting out:

Start slowly and try to build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity activity. In other words, it needs to be faster than a stroll.

If you can only walk fast for a couple of minutes, that’s fine. Don’t overdo it on your first day. You can break up your activity into 10-minute chunks, as long as you’re doing your activity at a moderate intensity.

Divide your walk into three parts:

  1. Warm up by walking slowly.
  2. Increase your speed to a brisk walk. Brisk walking means walking fast enough to raise your heart rate while still being able to speak and breathe easily.
  3. Cool down by slowing your pace.

When walking, be sure to use proper form:

  • Keep your chin up and your shoulders slightly back and relaxed.
  • Look forward, not at the ground.
  • Keep your back straight, rather than arched forward or backward.
  • Let the heel of your foot touch the ground first, and then roll your weight forward.
  • Walk with your toes pointed forward.
  • Swing your arms naturally.

Make it a habit

Setting realistic goals, such as walking 10 to 15 minutes, three times a week. Think about the following as you set your goals and create an action plan:

Goals

  • How far and how often you will walk to start
  • Where you want to be with your walking program in 6 months

Action Plan

  • Where you will walk
  • What days and times you will walk

Think of ways to include walking into your daily routine. Examples include:

  • Walking part of your journey to work
  • Walking to the shops
  • Leaving the car behind for short journeys
  • Walking the kids to school
  • Going for a stroll with family or friends after dinner

The important aspect to remember is to keep expectations realistic and attainable while still challenging. It’s important to modify the exercise prescription so your body will continue to adapt to the demands. For best weight-loss results, keep increasing the distance, time and/or intensity of your weekly walks. The key to achieving any fitness goal is consistency. As your fitness levels improve and exercise becomes a regular habit, you do need to gradually increase your activity levels week-to-week, but whether you choose to measure it in minutes or miles is up to you. 

Take it easy, but take a walk this weekend, you will instantly feel better and know you’re doing something good for your body, mind and soul.

See you on Monday, have a great weekend ahead!

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 5

How do you feel today? A great workout is waiting for you, and we´ll learn how to calculate our protein needs, I hope you find it useful.

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.

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

Today is about core, thighs, lats, pecs, shoulders, and biceps. This is the exercise list:

  1. Plank – 40 seconds
  2. Glute bridge – 40 seconds
  3. REST – 20 seconds
  4. Resistance Band Squat – 40 seconds
  5. Resistance Band Shrugs – 40 seconds
  6. REST – 20 seconds
  7. Bent Over Back Row – 40 seconds
  8. Bent Knees Push up – 40 seconds
  9. REST – 20 seconds
  10. Lying Delt Lateral Raise – 40 seconds
  11. Seated Preacher Curls – 40 seconds
  12. 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. Figure 4 (left) – 40 seconds
  4. Figure 4 (right) – 40 seconds
  5. Standing Chest Stretch – 40 seconds
  6. Standing Deltoid Stretch (left)- 40 seconds
  7. Standing Deltoid 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 Lentils. 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 youSquid. Read my blog about the squid health benefits.

Trainer Tips: #Protein

How much protein do you really need on a daily basis? The truth is, the amount of protein the body needs varies from person to person depending on several factors such as muscle mass, activity level, age and fitness goals. According to the National Institutes of Health (NIH), the Recommended Daily Allowance (RDA) for protein intake is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight), however, they also note that a healthy diet can consist of 10–35% protein.

For years, I´ve been advising my clients to eat 30% protein, 60% carbs and 10% fat with excellent results. This way we avoid losing muscle mass and favor the loss of body fat.

While the NIH has indicated that the RDA is sufficient to meet protein needs for active people, other leading researchers and nutrition professionals recommend higher protein intake to meet the demands of physical activity. Below is a summary of the recommendations.

  • Healthy adults/sedentary individuals: 0.8g/kg
  • Pregnant women: 1.1g/kg
  • Lactating women: 1.3g/kg
  • Endurance athletes: 1.2–1.4g/kg
  • High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
  • Strength athletes (to gain muscle mass): 1.6–1.7g/kg
  • Strength training (to maintain): 1.2–1.4 g/kg
  • Weight loss, calorie-restricted diets: 1.4–1.5g/kg

Multiply your weight in kilograms by the recommended protein value in grams to obtain your total daily protein needs.

As you’re considering your daily protein goals, also consider the fact that consuming more than 2.0g/kg has not shown any additional benefit, so more is not necessarily better.

When looking at the nutrition quality of proteins, the amino acid composition and digestibility are two important factors. Animal proteins from meat, chicken, fish, eggs and dairy are complete with all essential amino acids as compared to plant sources. Animal proteins are often regarded as higher-quality proteins because they have all the essential amino acids including a higher concentration of leucine per gram of protein. Leucine is the amino acid that triggers synthesis of muscle protein and can play a key role in weight loss, too.

Space your protein intake throughout the day in 20–30 gram meals every 3–4 hours. This “sweet spot” for protein timing and dosage ensures the body has access to optimal amino acids needed to achieve fitness and performance goals such as weight loss, muscle building and exercise recovery, as well as keep your body optimally fueled and satisfied throughout the day as your blood sugar and hunger changes.

While there is variance in protein content among different sources, below are some examples of high-protein foods to include in your regular rotation of meals:

  • 3 ounces of meat, fish or poultry: 21 grams
  • 1 cup of cooked beans: 16 grams
  • 1 cup of dairy or soy milk: 8 grams
  • 1 egg: 6 grams

I know calculating your protein intake may be difficult the first time, let me know if I can help you.

See you on Friday!

Join the tribe and don´t miss a workout:

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Built to last – Fitness Challenge – Day 4

Do not let

I know from experience that the second week can be hard so, here is a beautiful poem to lift up your week

Do not let the day end without having grown a bit,

without being happy,

without having risen your dreams.

Do not let overcome by disappointment.

Do not let anyone you remove the right to express yourself,

which is almost a duty.

Do not forsake the yearning to make your life something special.

Be sure to believe that words and poetry it can change the world.

Whatever happens, our essence is intact.

We are beings full of passion.

Life is desert and oasis.

We breakdowns, hurts us, teaches us, makes us protagonists of our own history.

Although the wind blow against the powerful work continues:

You can make a stanza. Never stop dreaming, because in a dream, man is free.

Do not fall into the worst mistakes: the silence.

Most live in a dreadful silence.

Do not resign escape.

“Issued by my screams roofs of this world,” says the poet.

Rate the beauty of the simple things.

You can make beautiful poetry on little things, but we can not row against ourselves. That transforms life into hell.

Enjoy the panic that leads you have life ahead. Live intensely, without mediocrity.

Think that you are the future and facing the task with pride and without fear.

Learn from those who can teach you. The experiences of those who preceded us in our “dead poets”, help you walk through life.

Today’s society is us “poets alive.” Do not let life pass you live without that.

Walt Whitman

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.

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

To start this week, we´ll work abs, thighs, shoulders, triceps and biceps. This is the exercise list:

  1. Reverse Crunch – 40 seconds
  2. Bicycle Crunch – 40 seconds
  3. Lying Toe Touchers – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Bodyweight Forward Lunges – 40 seconds
  7. REST – 20 seconds
  8. Lateral Raise – 40 seconds
  9. Rear Shoulder High Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Standing Biceps Curl (high anchor) – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

 

Eating to succeed

The suggested food for today was Turkey. 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 youLentils. Read my blog about the lentils health benefits.

Trainer Tips: #The benefits of strength training

Strength training isn’t about body-building or bulging muscles. Strength training focuses on building functional strength, which means strengthening your muscles, connective tissues and bones to handle a variety of moves, whether it’s lifting, pushing or pulling. Whether you’re looking to sign up for a 5K or simply live a healthier life and engage in a wide range of activities with greater ease, strength training can help you achieve your goals.

Strength training decreases the risk of heart attack and stroke, lower blood pressure and improves glucose metabolism and insulin sensitivity.

Strength training also has a positive influence on bone density, helping prevent osteoporosis in aging adults. Although aerobic exercise is still cited as an important component of promoting overall health, strength exercises play a particularly vital role in building and maintaining bone mineral content and density, fortifying your bones against injuries during exercise.

If it’s a svelte figure you’re gunning for, regular resistance training has been shown to improve body composition. It also assists in reducing belly fat and building lean mass. Also, studies have demonstrated that weight training improves performance in other sports.

Other studies have shown that regular strength work can have a positive influence on reducing feelings associated with anxiety, depression and chronic fatigue. What’s more, there’s no denying the boost in self-esteem you get when you look and feel stronger.

Congrats! Day 4 is in the books! Wish you a great week ahead.

See you on Wednesday!

Have you still discovered this challenge today? Subscribe and start from the first day:

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Built to last – Fitness Challenge – Day 3

Take your dreams seriously.

Last workout of the week. You´ve done it great so far!

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.

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

Today, is all about abs, lower and upper back, traps, triceps and biceps. This is the exercise list:

  1. Lower Abs Leg Circles – 40 seconds
  2. Side Lying Oblique Crunch (Right) – 40 seconds
  3. Side Lying Oblique Crunch (Left) – 40 seconds
  4. REST – 20 seconds
  5. Superman Level 1 – 40 seconds
  6. Superman Level 3 – 40 seconds
  7. REST – 20 seconds
  8. Bent Over Back Row – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Standing 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. Standing Toe Touch Stretch – 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

Eating for succeed

The suggested food for today was Sweet Potato. 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 youTurkey! Read my blog about the turkey health benefits.

Trainer Tips: #Sleep

In addition to proper nutrition, hydration and recovery days, sleep can be one of the top factors that can make or break your fitness performance. In a recent study looking at sleep quality and athletes, researchers noted that people who are in training tend to experience more sleep issues than non-athletes, due to training load and stress. The study also suggests athletes require more sleep than those who don’t work out because they have higher recovery needs. But knowing that you should sleep and getting that sleep can be two very different things.

It might seem obvious, but if you find you are often more tired than not, you probably need more sleep. Creating a simple routine helps you sleep better and benefits your overall health. Among the detrimental effects of inadequate sleep are diminished alertness, concentration and psychomotor function, plus insufficient sleep is associated with hormonal changes that can lead to increased appetite and weight gain.

The good news is developing a healthy sleep routine doesn’t take long — a few weeks at most — and it results in long-lasting health benefits. Athletes may notice increased performance due to improved recovery during sleep, and people watching their weight may find adequate sleep helps them lose weight. Your nighttime routine doesn’t have to be elaborate; here are the three things you should do to get a better night’s sleep:

  1. SET — AND KEEP — A BEDTIME: It’s best to go to bed and wake up at about the same time every day. Fluctuating sleep and wake times can wreak havoc on your body and throw off your sleep quality. If your schedule isn’t the same day-to-day and setting a consistent time for sleep seems impossible — or is constantly interrupted — you should at least try to get an adequate amount of sleep. For adults, that means 6.5–8 hours of sleep.
  2. PRACTICE GOOD SLEEP HYGIENE: Sleep hygiene also refers to what you do before bed. Abstaining from tobacco, alcohol, caffeine, strenuous exercise and stimulating mental activity in the hours leading up to bedtime is a good idea. For those who prefer to work out at night — or whose schedules only allow for post-work workouts — moving them to the late afternoon is beneficial when it comes to sleep.
  3. DITCH TECHNOLOGY: This may be the hardest step for you to follow; even harder than ending a night out early to get to sleep at your regular time. However, limiting your exposure to technology — and keeping it out of the bed with you — will help you sleep better. Best case scenario: Do your bathroom routine and then read non work-related material in low light, ideally not in bed. If nothing else, avoid blue light from your smartphone, tablet or computer 1–2 hours before bed. Reading a book — yes, those still exist in paperback and hardcover — is best; doing so out of bed is even better. Limiting your activities in bed throughout the day can help signal to your brain that when you get into bed it is time to sleep and not just to relax.

Have a great weekend and sleep as much as possible!

See you on Monday.

Don´t miss a workout:

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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

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

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

Based on a new fitness group class that I´m teaching in person to women from 25 to 60 years old. This challenge is ideal for women, newbies and people who didn´t work out in a long time, they all have lost weight, tone muscle and improve their posture in just four weeks.

Beginning November 5, next Monday. 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

Option 1: 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.

Option 2: Sync your calendar with my Stanza calendar. Once synced, you will be able to reschedule the workouts (called events) in your calendar.

Each event contains the link to the workout so, all you need to do is open your calendar, click on the event and follow the link. No brainer!

Option 3: WP Notifications. Fellow bloggers, you only need to turn on the notifications from my blog and set them up to daily or instantly.

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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Challenge is coming

challenge is coming, chape, fitness

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:

  1. 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.
  2. It is a circuit training, designed for beginners or people who have not trained in a long time.
  3. The training sessions will be about 30 minutes, including stretches.
  4. 100+ exercises so you won´t get bored. Video exercises are ready and uploaded on YouTube.
  5. 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).
  6. 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.
Challenge is coming, chape, challenge, fitness, home training

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.

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Would you like to lose weight?

who would like to lose weight

In August I started teaching fitness classes at a local gym. The classes are specifically designed for women between 25 and 60 years old. They have lost about 6 pounds per month, on average. Needless to say they´re really happy with their results.

These last weeks, I’ve been thinking that I could turn these classes into a free online challenge to give back all the support you’ve given me during these four years I’ve been in the blogosphere.

The workouts last one hour, three times a week: Monday, Wednesday and Friday. We do body weight and resistance bands exercises, so you do not have to spend money on expensive equipment.

Before spending hours setting up the challenge and no one is interested, I prefer to ask you, would you like to lose weight?

If so, a simple “yes” in the comments section would be enough to let me know.