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Fitness Advice #1 Start Now

Yesterday you said tomorrow

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

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

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

calendar1

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

calendar2

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

Just one last thing: Happy Sweating!!

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Jordan´s Breakfast Club Notebook

Hello dears!

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

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

Jordan Club Notebook

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

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

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

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

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

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

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

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Hard work pays off

Hello dears!

I have exciting and exclusive news today. As you know, last year I´ve been working on a free fitness calendar. This January I was delighted to show you what I had done, some workouts or challenges focused on multiple goals. If you need to refresh your memory, please read Workouts for free.

A few weeks ago I received an email from Stanza´s founder herself. I´m not going to share the whole conversation but her first sentence explains why she emailed me: “We noticed that you’ve logged in and added events in the last couple weeks”.

I felt observed (but in a strangely good way), and I laughed as I thought: “the last couple weeks? Really? Where have you been last four months?”. No, I didn´t tell her that! It was just my first thought. Then, I came back to my sense. She wanted some feedback and got a few questions.

Honestly, I don´t know a word about startups, how they work or who does what, but it´s very cool the founder of a company reaches you to ask a couple of questions. So, I answered her questions and gave my opinion. I thought it was it all but she had one surprise. A huge one!

Stanza´s tech team has been working on dynamic rolling calendars but they are not available yet. Guess who has not one, but two rolling calendars before anyone else? You´re right! Me! The tech team converted my calendar in a rolling calendar. What does it mean to you?

No matter the day of the month you join the calendar, it will sync Day-1 to your calendar. You can sync today and a friend of yours on Thursday, both will get Day-1 in your calendars, on different dates. Using a regular calendar, your friend would miss three days. I think this is a great feature for fitness calendars.

I had to choose because I had too many challenges and the tech team had to convert the events one by one. So I decided to keep the most demanded, muscle gain and fat loss. I hope you like my decision. Also, I´ve made the proper adjustments to turn them awesome 30-day challenges.

But, let me tell you that these challenges will start on March 1st because I need to finish some other things that were on hold as I worked with these guys.

As you may expect each workout contains exercise demonstrations, instructions, tips, playlist, links to contact me if you need support, and a positive quote (you know I can´t live without them).

You should take a look, choose your challenge and add it to your calendar, today. And then, tell your friends, neighbors, coworkers because some of them would like to know about this 😉

Have a great week!

 

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Free Fitness Advice

Hello, dears!

New Year, New Service 🙂

Also, because I´m going to reach 1500 WP followers soon and I want to celebrate and appreciate your unconditional love and support. So, I´ve decided to give free fitness advice instead of a cheesy post.

If you are already struggling with your Resolutions, you want a professional judgment, a fresh look or/and a sincere opinion, I would love to hear from you.  Click on the image below to fill the test, and I´ll be back to you as soon as possible.

free-fitness-advice

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Workouts for free

Hello, dears!

Thirteen months ago, I received one of the most exciting emails of my life, from Stanza. Long story short, after an interview they invited me to use their app and get involved in Nike´s 21-day challenges. Since then, I´ve been thinking, overthinking, and working on my own calendar, trying to find a way to make it helpful and easy to use (myself included).

Thirteen months later, I think I´ve found it! And it feels REALLY good 🙂 If “Get in shape” is one of your resolutions, you don´t want to miss this!

In a single category, you have three daily events with different goals. Each event has multiple routines, you only have to choose the one you want to do. Circuit training to lose weight, strength training, back pain relief, and so on. Currently, there are 17 different routines, but the number is going to get much bigger. Organized like these, I can easily add more routines, but I don´t have to create more events a day.

Well, take a look to my new landing page first, and then I´ll tell you how it works, with more images 🙂

free-workouts-webpage

The key in this process is to hit the “Add-to-calendar” button. If you pretend to do exercise, this shouldn´t be an effort, right?

calendario-insertado

As you see, we have three daily events, but the time is just a way to organize them. Once you sync to your calendar, you can set the time that best suits your daily schedule. Copy the event to your calendar and edit the options. Examples, from Outlook:

ejemplo-copiar-a-tu-calendario

and Gmail:

google-calendar

You can sync the whole category (recommended to stay updated) or single events, the choice is yours.

I hope you like my little Christmas surprise! Wish you all a Happy and Healthy New Year!!

Big hug, David

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Translations

I don´t like to do translations. It´s a task that reminds me school days. Translations were the most boring homework I´ve ever met.

I don´t know if these translations make sense because most of my followers speak English. I would love to write, read and speak Hindi and Turkish, but it is what it is, Spanish and Galician 😀

As the counter indicates since I´ve posted the world premiere, some of you were interested so, I guess a second post is not a bad idea.

Please, download and share your next and colorful printable fitness journal, HERE 🙂

 

And, guess what? I´m working on a larger version with… QUOTES!

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Slim down

Good morning, wonderful people!

Are you looking for losing the last pounds? Don´t look further! This challenge is for you 🙂

Designed for beginners, it´s a circuit training with basic, simple and effective exercises.

Only need 15-25 minutes and a pair of dumbbells.

I´ll be happy if you decide to join 🙂 All you have to do is Add to calendar. There is only one event: “It´s up to you”. From this event, you can access to all the challenges, set your own reminders, and work out when and where you want. It´s free and not even your email is required.

Also, if you can show some love to this tweet 🙂

 

 

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Meal planning with Evernote

Welcome, beautiful people 🙂

Probably it´s a coincidence but lately, I´ve been reading meal plannings everywhere. Some have found the perfect app, but others are still looking for it.

Let me explain how I use Evernote for meal planning. You can easily adapt it to your needs.

I guess we can skip the steps download from Google Play and install Evernote, right?

Create a new notebook: Meal planning.New notebook

Open your new notebook and press Ctrl+N to create a new note: Meal planning template. Let´s create a table in our new note: click on the icon -> options. Create Notebook, note

For responsive design, select “%” instead “pixels” for table width 😉Insertar tabla

Here it is our template: 7 days, 5 meals (or whatever).

Weekly template

Create new notes for the upcoming weeks and paste your table. You can link every meal to their correspondent recipe anywhere on the internet, or/and your own grocery list note 🙂

Link

Enough for lesson one. Let me know if you are interested in a second lesson 😉

Eat clean, stay healthy, and don´t forget your smile at home 🙂

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Workout for beginners: Wax on, wax off.

Hello, dears 🙂

I promised some new workouts and challenges so, the first one is almost ready!

Let´s begin with the beginners and a full body circuit workout. I´ve limited the required equipment to the basic fundamentals 🙂 You will tone your body while you learn the essential exercises because I know you are busy. Warm-up, workout, and cool down in less than one hour.

Do your remember “The Karate Kid”? I´m not Mr. Miyagi and this is not karate but it´s the same spirit 🙂

You have your daily quote, playlist, descriptions, weekly progressions, and that arrow in the upper right is for sharing with your friends.

Wax on Wax off

So, add to you calendar beginner´s category now and become fit and healthy 🙂

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21 Day Challenge: Float like a butterfly, sting like a bee.

21D Jumping Rope Challenge post

Hello, dears:

You are invited to join a new, fun and effective challenge. It will start next Monday but you can join now 🙂

Add to calendar Stanza

Select “David´s calendar” and get ready to jump!

You will get the index on your devices. Then is up to you, choose your day according to your level or available time 🙂

Also, playlists are included.

Nota jumping rope challenge

This is for free! Enjoy, share and surprise your friends 😀

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From Walking to Running 21-Day Fitness Challenge

You all know I love sedentary people 🙂 If being more active or even healthy was in your New Year´s Resolutions…

young sporty woman preparing to run in early foggy morning in th

An easy way to build a healthy habit, a break from the daily grind or to start running.

All you have to do is click

Add to calendar Stanza

and find 12-20 minutes a day in your agenda to get healthy. My new and super cool partner

Stanza partner

will synchronize with all your devices. I will upload new (and free) challenges and workouts all year. Why?

  1. Why not? (This is a galician thing, we usually answer with another question)
  2. Thinking workouts is my thing.
  3. Share them is free.
  4. One of them will fit you!!

For support and questions, please feel free to join my Very Special Facebook Group 🙂

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Bithdays, awards and challenges

Hello, dear friends 🙂 I hope you´re enjoying your holidays. I´ve been busy working on my New Year´s Resolutions. Thank you so much for your help, inspiration, and motivation.

As I type, Chape´s Challenge Calendar is a beautiful, unexpected, and healthy reality.

Chape´s calendar

I will add new categories soon (to the calendar). I have a pile of exercise descriptions “ready” to publish. Thank you all for this new “editing mania”, I thought I was plenty. It seems there is always room for another one!

I want to make clear one thing: I don´t want to sell you anything. I don´t want your email addresses. There is no newsletter or a new big deal I want to deliver often, periodically or almost never. This is like a free buffet where you serve yourself adding to your calendar as you like. If you need online personal training, please visit services & pricing 🙂

Once upon a time, I promised a post about my great grandmother´s birthday. It was my day off this month and I really enjoyed it with my family. I forgot about the post thing and only my grandmother likes family pics.

There she is, Laura 100 years old, holding Celia 5 months. Her brother, Manuel (4) made me have the best dinner in years. Their mother, Veronica and her brother Daniel, complete the last minute pic. Thanks, Grandma! cumple 1

Since that memorable day, I´ve received several nominations:

MiddleMe: Lovely blog award

wwwpalfitness: Dragon´s Loyalty Award, Liebster Award,

Life of El Paso Woman: Versatile Blogger Award

Hope: 3 Day Quote Challenge

Element: Sunshine Blogger Award

Blogmaniac: Liebster Award

Thank you so much for the awards and understanding the notorious delay.

Wish you all a Happy and Healthy New Year!!! Love and light 🙂