Posted on

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!

Posted on

Study finds: Strength and hypertrophy adaptations between low- vs. high-load resistance training

Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, J, have reviewed the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols. A total of 21 studies were ultimately included for analysis that met the following criteria:

  1. an experimental trial involving both low-load training [≤60% 1 repetition maximum (1RM)] and high-load training (>60% 1RM);
  2. with all sets of the training protocols being performed to momentary muscular failure;
  3. at least one method of estimating changes in muscle mass or dynamic, isometric, or isokinetic strength was used;
  4. the training protocol lasted for a minimum of 6 weeks;
  5. the study involved participants with no known medical conditions or injuries impairing training capacity.

Gains in 1RM strength were significantly greater in favor of high-load vs. low-load training, whereas no significant differences were found for isometric strength between conditions.

Changes in measures of muscle hypertrophy were similar between conditions.
The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.

You can find the full article (PDF) here.

Posted on

Weider´s training principles: The progressive overload principle

Joe Weider (November 29, 1919 – March 23, 2013) was a Canadian bodybuilder and entrepreneur who co-founded the International Federation of BodyBuilders (IFBB) alongside his brother Ben. He was also the creator of the Mr. Olympia, the Ms. Olympia and the Masters Olympia bodybuilding contests.
Joe Weider
Joe’s most indelible addition to the science and sport of bodybuilding is the Weider Principles: over 30 theories and techniques that forever changed the means by which someone could build a strong, muscular body.

The progressive overload principle

To increase any aspect of physical fitness (muscle mass, strength, stamina, etc.), your muscles need to be continually put under increased stress.
Today, I want to focus on muscle mass, to keep it simple for beginners. To achieve more muscle mass, the number of sets is key.
In the early years of bodybuilding, most experts believed that to increase muscle mass, we should only complete one set of each exercise per workout. If the whole body is to complete twelve exercises, this would mean twelve sets per workout.
Weider saw it differently. He was the first to recommend working out using several sets of one exercise (3-5 sets per exercise) to exhaust each muscle group and to stimulate maximum muscle growth.
Start with three sets of each exercise and continue increasing the number of sets until you make five. This strategy will also help you increase your muscle strength gradually without obsessing with the weight you lift. It´s no magic, it´s the progressive overload principle: once your muscles are used to perform three sets, you have to push them to do four sets and then five.
When you are able to do five series with the same weight with which it was hard to do three series the first week, it is time to add more weight.
I know that most bodybuilders speak wonders and encourage you to lift heavy, and so do I, but in due time. The word “heavy” means “difficult to lift or move” and this is a different weight to each person. Whatever is difficult to lift today for you, it will be easier to lift next month.
First, progress from 3 to 5 sets. Then progress to heavier weights.
The progressive overload principle is the core of all physical training and forms a solid basis for successful training.
Posted on

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!!

Posted on

One more quote

Hello, dears!

I´m sure you´re expecting my usual daily quote but today is going to be a little bit different.

Have you ever heard the expression “stop and smell the roses”, right? Well, the original quote belongs to Mr. Walter Hagen (a major figure in golf in the first half of the 20th century), and his exact words were: “You’re only here for a short visit. Don’t hurry, don’t worry. And be sure to smell the flowers along the way”.

I started blogging in September 2015 and I have not taken a break since then. I´ve enjoyed every single day, I have met many wonderful people and made some good friends. I have learned a lot from you and I have grown more as a person than as a blogger. I feel nothing but gratitude: thanks for your support that you have shown all this time, but also thanks for all the inspiration, help, advice and pearls of wisdom you share from your blogs! Keep writing because I´m not going anywhere!!

It´s just that my daily (hopefully) motivational quote series ends today: 532 quotes. I had no specific number in mind when I started but lately, I´ve been feeling it´s time to make some changes. I have more quotes than exercises or post about fitness. When I think about it, a voice in my head tells me something is not right… and I agree 🙂

Back in September 2015, I knew nothing about blogging. In November 2017 I know that more than two thousand followers deserve better than a daily motivational quote, weekly recipes, and occasional fitness post.

After my come back, I plan to post just three times per week, things I think you´d like to see again: playlists, exercises, recipes, fitness tips… and some new stuff. My goal is to deliver twelve worth reading posts every month, starting in December.

This month, after two years, I´m going to press the Pause button instead of Publish. No hurries, no worries, I´ll be smelling the flowers 😉

Big hugs!