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Glenda´s fitness journey

Dear David, When Milae wrote about you in her lifexperimentblog; she gave me the motivation and information to try and win a workout contest with Chape Fitness. She’s twigged me on to several new things but I have to say that winning this contest and being able to work out and chat with you for months has changed my life forever!  I want to thank you both for this golden opportunity! I might as well tell you; I’ve told everyone I know or meet about it🎉 I sent you a before and after photo. 😊🌟I cannot begin to tell you how wonderful I feel; all thanks to you and your online methods.

Glenda last summer
Before
Glenda May 19
After
I wanted to share with you a couple of the things that have made all the difference in my personal success. The first one being the DAILY DIARY of food intake.  Filling in the diary daily has made me study my intake of healthy food! Knowing that you were keeping up with it was like having a close friend to rely on to keep you on track. I love the variation in workouts so that every part of me was getting stronger! The weekly measurements became so exciting because I knew I was going to see improvements. I loved that you week by gave me body fat % and muscle % and improvements were on paper as well on and in me. I love that my husband and friends comment about the improvements in my size, my appearance overall and my self-confidence. I love that some of my small VERY young friends enjoy exercising with me. “Look what I can do, Gaga! ( the name little ones call me) Can you do this? “ and at close to 67; I can keep up, easily! The other amazing thing about all this that I had a minor injury before we started that we had to deal with an eye surgery, which I expected to really slow down my progress. But David, you told me how to handle my diet and changed my workout my workouts to meet my needs and my progress continued!!! I hope you can share some of my thoughts with others to encourage them to change their lives, too! THANK YOU !! THANK YOU MORE THAN I CAM EXPRESS FOR MY HEALTH!!!! ❤️Glenda K. I am sad my time is almost up BUT I plan to sign up and continue working with you in the fall!  
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How Getting Active and Healthy Keeps You Strong in Addiction Recovery by Constance Ray

Maintaining a healthy lifestyle with a regular fitness routine does more than create visible results. Physical fitness transforms your body, inside and out, which means it’s also one of the best things you can do to facilitate addiction recovery. When you’re in recovery, creating a new life without substances involves caring for your body, mind, and soul. All of these parts of you are affected by addiction, so caring for your whole self is necessary to stay clean and sober.

How Does Being Active Help You Succeed in Recovery?

On a physical level, doing an aerobic activity that increases your heart rate changes your brain chemistry by releasing the natural feel-good chemicals called endorphins. Sometimes called a “runner’s high,” this physiological effect of exercise is an incredible mood boost. When someone is addicted, they depend on substances to get that feel-good effect, but in recovery, exercise gives your brain that same reward in a much healthier way. This may be one reason why developing a regular exercise routine helps many people in recovery manage cravings because the activity replaces the desire to use to a substance.

In addition to giving you a mood boost, physical fitness also reduces stress, making it a great coping skill for managing stressors and triggers when you’re in recovery. According to the Anxiety and Depression Association of America, exercise decreases tension, helps you sleep better, and builds self-esteem. Dealing with stress can zap your energy, but exercise gives you back the energy your body needs to make managing stress easier. Physical fitness also makes you feel good about yourself. Whether you’re just starting your first workout or you see yourself achieving your fitness goals, getting stronger is a huge accomplishment. Gaining this self-confidence builds your belief that you are capable of staying clean and sober by showing you that you have the ability to overcome challenges.

What Is the Best Type of Exercise for Recovery?

Any exercise will make you healthier, and the best exercise is something you enjoy and can commit to doing regularly. However, some types of exercise maximize the positive impacts that benefit recovery. Aerobic exercise like running gets your heart rate up to release those endorphins, and the repetitive nature of running is also meditative, which helps decrease stress and refocus your mind in a positive way. Swimming is another exercise that has the same meditative quality, and moving through water is also very relaxing. According to the Huffington Post, many people in recovery find that yoga helps them practice mindfulness. Mindfulness is a powerful tool that builds awareness and self-reflection so you gain a better understanding of your habits and your choices.

How Do You Maintain a Healthy Routine for the Long Term?

The key to making both physical fitness and recovery stick long term is integrating an overall healthy lifestyle into your regular routine. You won’t get the same benefit from hitting the gym only once in a while. But when you schedule and commit to workouts as part of your daily life, it can help structure your day so that you aren’t as tempted to use drugs or alcohol. If you struggle with how to make this commitment, try different types of exercise to find something that is fulfilling for you and works with your schedule. Making good nutrition and self-care part of your wellness lifestyle will also support your fitness goals and make it easier to keep them. The great thing about starting these habits is that when you take better care of your body, you feel better about yourself, which motivates you to keep going.

The hardest part is getting started. Once you do, maintaining a healthy lifestyle gets easier as this positive cycle becomes a way of life. Creating this new way of life makes you stronger—physically, mentally, and even spiritually—for staying on the right track in recovery.

Photo credit: Pexels

Constance Ray

Constance Ray

Constance Ray started Recoverywell.org with the goal of creating a safe place for people to share how addiction has affected them, whether they are combating it themselves or watching someone they care about work to overcome it. The goal is to share stories of hope from survivors who know that the fight against addiction is one worth having, because no matter how it affects you, life can get better.

Visit Recoverywell.org
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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!

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The winner of the contest

For today I was planning to publish some recipes, but yesterday something interesting happened.

I can not find words to express the luck I had with the last winner of my contest, Glenda. Yesterday she received an email from Evernote that she allowed me to share with you. Maybe this gives you an idea of how useful Evernote could be for you.

Account Manager: “Hi Glenda,

Welcome to Evernote Business! I would love to connect to discuss the goals you are hoping to achieve with Evernote and learn how I can help you and your team work together more efficiently.

Please let me know when you are available for a quick call or schedule immediately on my calendar. I am happy to suggest optimal ways to set up your team, schedule a training session, and answer any questions!”

Glenda:

“I recently won a contest to work with Chape Fitness and consequently, David had me right on Evernote. Seeing what he is able to share and communicate on Evernote and how he can demonstrate and keep up with me and his clients really impressed me. Once I am better at this; I will share this with my friends who could really use this in their businesses.

I only found this site because I had won the Chape fitness workouts and one of the perks was discovering Evernote! David Neira helped me figure out my issues. Which I believe were my own lack of understanding.
At this point, I am learning how to use it through the workout and diet info from David.
In the 3 days I’ve been on it; I am amazed at all it can do. I see the potential to put my work on this platform to save and share.
I love the platform!! I am a singer, director, composer, teacher, choreographer…constantly on the move and constantly creating. Mostly, I see how useful it is and could be for my family and friends who work internationally! I can see how this would make my work easier to keep up with and share.
Thank you so much!”

New updates on Glenda’s progress soon! She is very motivated and giving her best from the first day.

As regards Evernote, it is up to you to take a look and explore how it can help you in your daily life. Prozac announced in the 60s saying that 8 million housewives could not be wrong. Maybe I should tell you that 200 million Evernote users cannot be wrong.

 

 

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Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.

Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.

The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.

The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.

via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update