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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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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.

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Top 100 Fitness Blogs and Websites on the planet

Top 100 fitness blogs on the planet

TOP 100 FITNESS BLOGS ON THE PLANET

I am so excited by this news that my hands tremble!!! Where do I begin? At the beginning, you are right.

As you know, the fitness industry is hard and publicizing an internet business is possibly even harder. For these reasons, I am always looking for ways to promote my business. Last weekend, I found the list of the best 100 blogs and websites to follow, provided by Feedspot.

What´s Feedspot? It´s a RSS Reader. If you’re trying to keep up with news and content on multiple webs, Feedspot allows you to put all of your reading in one place.

There is an impressive amount of fitness blogs out there and this list includes the best on the planet like Men´s Fitness, Reebok Fitness Blog, MyFitnessPal Blog, ACE (American Council on Exercise), or Anytime Fitness Blog, just to name a few blogs among the top 10.

Call me foolish, but I decided to submit my blog, with little or no hope of accessing the list. I would be happy to enter the Feedspot fitness blog directory and get some more readers. That´s what I expected. What I got, so you can guess by the title of this post, was to enter the list. I am not in the position #100, or #99, not even #90 or #80. Dear friends, my blog is on the list at number 73, which is not bad if you realize that I do not have a team working on this blog. Just me!

Chape Fitness best fitness blog on the planet

I am so happy and proud right now… that I´m going  to take  the rest of the day off!! I think you will agree with me… From time to time a break is necessary to savor the achievements and victories. This news is both an achievement and a sweet victory after a long time blogging. 

Don´t worry, I will return with new content and much more energy before you realize that I have taken a day off, I promise.

I’m looking forward to climbing some positions. I know I will never make #1 but, top 50? I´m going to try it.

From a small Spanish coastal town to the top 100 fitness blogs on the planet, today is a day to remember and celebrate!

Thank you all, lot of love and, as always, big hugs!!

David.

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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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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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Weider´s training principles: The isolation principle

Several muscles can be trained as a unit or isolated and trained individually. All muscles are involved more or less in every movement – either as stabilizers, agonist, antagonists or synergistic. If a particular muscle is to be built up, it needs to be exercised as separately as possible from the other muscles.

The isolation principle

The main focus for isolation work is to concentrate fully on using the main muscle to move the weight.
Main Muscles Worked: The muscles that are used the most during the exercise.
Secondary Muscles Worked: Muscles that assist the main muscles in the exercise.
Stabilizers: Muscles that are not worked by movement, but rather assist in stabilizing the body in addition to the weight of the exercise.
Let´s analyze the Barbell Curls, for example:
Main Muscles Worked:
  1. Biceps Brachii
Secondary Muscles Worked:
  1. Brachialis
  2. Brachioradialis
Stabilizers:
  1. Deltoid, Anterior
  2. Trapezius, Upper
  3. Trapezius, Middle
  4. Levator Scapulae
  5. Wrist Flexors
Some people often make the mistake that isolation work is useless and a full compound routine is all one needs to build muscle. While compounds are the quickest way to work your body, they fail to fully exhaust the muscles. This is where isolation work is needed.
While a compound workout is faster, isolations will better target each individual muscle, resulting in a complete workout. This puts more stress on the muscles, and thus makes them grow better than a full compound workout.

What Are Some Of The Benefits Of An All Isolation Workout?

Results: Put in simpler terms, it will give you maximum muscle growth. When body parts are neglected they won’t be able to grow. Isolation movements give you the ultimate edge. You get to hit the muscle group that couldn’t be hit with compound movements, or it wasn’t hit as good and that’s why it’s lacking.

Completely exhausting a muscle. Compounds work multiple muscles at once, yet it is impossible to work each of those muscles to its max with a single compound exercise. One muscle will tire out before the other. Thus the only way to get a complete workout with compounds would be to do a compound exercise for every muscle in your body. And that is not feasible due to energy and time. This is where isolation work shines, each muscle can be worked to its maximum potential that does not take an extreme amount of time or more energy than one has.

Fewer opportunities for injuries: Injuries can arise in all types of workouts, but they are much less common in isolation exercises. This being because compounds are more intense than isolations. They use several muscles at once, which greatly opens the door for one muscle overpowering another, thus resulting in a pulled muscle. Examples are the “Big 3”: squats, deadlifts, and bench press. Squats and deadlifts put a great deal of pressure on your spinal column while bench press puts pressure on your chest and shoulders at once, often contributing to a pulled muscle if the barbell slips.
Fitness woman doing exercises on white background

Who Would Benefit From Using An All Isolation Workout?

The people who gain the most benefit from an all isolation workout would definitely be people looking for a symmetrical body.
Others who would benefit from an all isolation workout would be older people who may not have the strength or bone support to do squats, deadlifts, bench presses or pull-ups.
Also for beginners, who may not know correct form for the big compound exercises or have enough strength to perform them, would benefit from an all isolation routine.
There are not many people that can do pull-ups on their first day in the gym or can do a set of squats in proper form. An isolation workout would give these people an introduction to weightlifting before they start doing the more advanced exercises. Whatever the reason, an all isolation routine has its place.
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.
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Mliae´s Week 3 update

I have to say that I am very proud of this girl.  After a mentally tough week with the weight fluctuations and despite all the stress, she continues doing her workouts and adjusting to the diet and we begin to see results, we lose body fat and we gain lean muscle.

The least known part of personal training is that sometimes we have to act as therapists and focus more on the mental aspects of the client rather than on diet or exercise. I know that everyone wants to do a week of diet and exercise and see instant results, but that just does not work that way. And we have to take the time to explain and make them understand it.

This week has been hard for her, even suffering from migraines she has managed to keep training and maintain her diet.

Please be nice and leave a spirited comment on her blog.

via Flabby-Assed to Fabulous with Chape! Week 3 Update

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Your scale, body composition, and weight fluctuations

The biggest problem with the scale is that it only shows a number. In terms of tissue type, the body may be analyzed into water (blood, lymph, urine), fat, muscle, bone, carbs (glycogen and glucose), nervous tissue (brain and nerves), hormones, connective tissue, contents of digestive tract (including intestinal gas), air in lungs, and epithelium. The scale shows your total body weight.
Obsessing over what the scale says without considering body composition is where the trouble begins. Your ratio of fat to muscle is known as body composition and it’s one of the ideal ways to judge your progress. Instead of obsessing over the reading on the scale, shift your focus to body composition.

Body composition

The percentage of fat varies from person to person, but even an obese person has more water than fat.
The adult human body averages 53% water. This varies by age, sex, and adiposity. In a large sample of adults of all ages and both sexes, the figure for water fraction by weight was found to be 48 ±6% for females and 58 ±8% water for males. Your body weight can fluctuate 2-4 pounds a day or more from shifts in water alone.
In a lean adult, the percentages of protein and water are comparable. It’s about 16%. Muscles, including the heart, contain a lot of muscle. Hair and fingernails are protein. Skin contains a large amount of protein, too. Muscle is the weight you want to keep. Fat is the weight you want to shed. Even if you’re not an athlete or bodybuilder, you should still set goals to develop and maintain muscle not only for how it looks but also for what it does for your metabolism, your strength, your health and even your confidence.
Carbohydrates are stored in the muscle as glycogen and water are stored along with them. That’s why your weight can go up a few pounds when you eat more carbs. Add sodium (salt) and you may gain even more. Humans use glucose as an energy source, there isn’t that much of it free in the bloodstream at any given time. Sugar and other carbohydrates only account for about 1% of body mass.
Minerals account for about 6% of the body. They include salts and metals. Common minerals include sodium, chlorine, calcium, potassium, and iron.
The scale is not your enemy. It can be your friend if you know how to use the number as part of the feedback you need to progress and make course corrections. What matters the most is body composition, not just body weight.
Simply remember the difference between body weight, muscle weight, and fat weight. This knowledge will change the way you think about diet and exercise, changing the way you act. You’ll act smarter! You’ll start thinking about muscle!

Measure your body perimeters

To measure our body circumferences, all you need is a dressmaker tape. Place the tape around the body without pressing.
Antropometria Evernote.png
  • Neck: Relaxed, measure the circumference of your neck around your widest point.
  • Shoulders: Relaxed, arms at your sides, measure around the widest part of the perimeter.
  • Chest: Measure the circumference of your chest around your widest point.
  • Bíceps: With the arm relaxed and hanging beside the body, measure the horizontal circumference at the midpoint.
  • Abdomen: Relaxed, measure the horizontal circumference at navel level.
  • Forearm: Arm hanging beside the body and slightly separated from the trunk, measure the perimeter at the widest point.
  • Waist: Relax your abdomen, measure the narrow horizontal perimeter of the torso.
  • Hip/Glute: With both feet together, measure the maximum circumference of the hip.
  • Thigh: Standing with legs slightly apart, measure the maximum horizontal circumference just below the gluteal fold.
  • Calf: Standing with legs slightly apart, measure the maximum horizontal circumference between the knee and ankle.

With this measurements, calculate your body composition.

Weight fluctuations

Don’t worry if you get on the scale and find that your weight has gone up or down a few pounds from the day before. The amount of food you eat, how much water you drink, how much you exercise and how much you’ve gone to the bathroom can all temporarily influence your weight. Weight training can cause your muscles to retain water, and your body may also retain more water if you’ve eaten a lot of carbohydrates. Salty food intake, hormonal fluctuations, and constipation can also affect your weight, temporarily making you a few pounds heavier than usual.
Reasons why body weight fluctuates daily:
1) Sodium: Think of your body like a pendulum scale. If you eat more salt than usual one day, your body will react by trying to balance the scale by retaining more water. Eat less salt than usual, and you have the opposite effect. If you eat a lot of salty food, you retain fluid, causing you to feel bloated and potentially see a higher number on the scale.
If you´re trying to lose weight, avoid these salty foods:
  1. Pretzels: Naturally low in fat, and some are made with whole wheat. But you can get a lot of sodium from them, especially if you don’t stop at a 1-ounce serving.
  2. Pasta sauce: Many are very high in sodium, often with more than 600 milligrams of sodium per 1/2 cup serving.
  3. Instant noodles: Instant noodle soup cups or packages are easy, inexpensive, and taste pretty good. But one serving will deliver about 750-950 milligrams of sodium (depending on the brand and the flavor).
  4. Mixed nuts: Nuts are a smart snack, giving you “good” fats, fiber, and protein. Naturally, nuts have almost no sodium, but nut mixes often have added salt, so check the label.
  5. Spicy chicken tenders: One order (three pieces) of spicy chicken tenders from a fast-food chain or restaurant can add more than 2,100 milligrams of sodium.
  6. Tortilla chips: Most tortilla chips are dusted with salt, totaling at least 250 milligrams of sodium per 2-ounce serving.
  7. Bottled Salad Dressing: Can have as much as 400 milligrams of sodium per 2-tablespoon serving, depending on the flavor and brand of the dressing.
  8. Lunch meats: Processed meats have salt and sodium for shelf life (or food preservation) and taste. Packaged lunch meats, even when they look like they have just been carved, contain about 560 milligrams of sodium or more per 2-ounce serving.
  9. French fries: Even the smallest size of fast-food french fries adds at least 250 milligrams of sodium.
  10. Fast Food burger or sandwich: One fast-food burger or sandwich alone can have more sodium than you should get in a whole day.
2) Alcohol: This diuretic causes dehydration in the body, which leads to water retention. The water retention is a result of your body wanting to make up for the difference in water levels drinking alcohol has caused. Also, alcohol stimulates your appetite and wrecks your self-control regarding the amount of food that you consume.
3) Carbohydrate intake: The body turns the majority of eaten carbs into glucose for immediate energy, storing them in the liver. Glucose that is not used for immediate energy, turns to glycogen. Glycogen is stored in the muscle tissue, which can lead to water retention. To save each gram of glycogen, we need three grams of water. This is why endurance athletes who carb-load tend to gain water weight in the days leading up to their races, and why people on low-carb diets lose weight so quickly at first. Aa low-carb diet often leads to rapid weight loss, but it is not fat you’re losing, it’s the body using up the stored glycogen for energy, which causes less water to be retained, leading to weight loss (not fat loss).
4) Strength training: Lifting weights or doing body weight exercises causes trauma to muscle tissue. The muscle rebuilds itself and grows, making you stronger and more toned. Part of the body’s response when repairing microscopic tears in muscle is fluid retention.
5) Dehydration: While bodybuilders and fitness models often intentionally cut down on water before competitions or photo shoots to show off more defined muscles, depleting your body of liquids can actually make you retain water. When we don’t drink enough fluids, our bodies hold on to whatever water we do have in us to maintain fluid balance. Then, our kidneys excrete fewer fluids via urine because they’re training to maintain that balance, and that can make the scale go up.
6) Restroom usage: 1-3 pounds a day of body weight change can be seen by using or not using the restroom.
7) Hormones: Most women are probably familiar with this one already. Experts believe that water is retained when hormones fluctuate, especially about one week prior to your period.
All of these can make your body weight go up or down without causing an increase or decrease in body fat. They are not necessarily areas you need to overly concern yourself with controlling, but hopefully now that you know a little more into how and why the number on the scale is not stable, you will relax a little when you step on the scale and it’s not necessarily what you were expecting.

Sustainable fat loss

The human body is always trying to maintain water balance for our overall health.
One to two pounds of weight loss is considered to be a healthy amount of weight to lose in a week.
Why is more weight not better? If you lose more than the 1-2 pounds in a week, it most likely not just body fat. It could also be muscle tissue, water weight, etc.
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.
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Mliae´s Week 2 Update

This week has been an emotional roller coaster for Mliae due to weight fluctuations. It’s hard not to worry when you see the scale jump a pound or two overnight. But these fluctuations are normal and due to water retention.

We are in the right direction since her body fat percentage went from 48.7 to 47.4. She lost 4 pounds of fat as she kept her lean muscle stable.

I usually recommend my clients to get on the scale just once a week, but as she was so worried about her weight, I tried a different approach. I advised her to get on the scale every day to realize that weight fluctuations are normal, they occur every day and she should not worry about it.

Please, visit her and show your support because she´s doing very well!

via Flabby- Assed to Fabulous with Chape! Week 2 Update

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How You Can Keep Moving With A Busy Schedule

Many of us spend on average 8+ hours sitting at our desks, traveling in planes, trains, and automobiles or on the couch; top that off with another 6-8 hours sleeping. That can add up to nearly 20 hours of sedentary sludge. Sitting invites stagnation and our fascia (the material protecting and supporting our body as a unit) begins to reshape so we start to take on the shape of our chairs. Our hips become tight, ankle movement diminishes, our shoulders push forward, we forget to engage our core as we slouch and collapse our lower back, and our necks crank towards the screen.
First, I don´t want to take for granted that everybody knows how much is enough exercise. To stay healthy or to improve health, adults need to do three types of physical activity each week: aerobic, strength and stretching exercises. If you want to read the full Physical Activity Guidelines for Americans, here: health.gov
It can be challenging finding time to fit in errands, work, kids, home, exercise and the million other things to get done in a day.  Time is the biggest barrier to an active lifestyle. Remove the expectation that the only way to get in shape is by going to the gym for an hour every day. This time commitment is simply not realistic for most of us.

Aerobic exercise

The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. (See Mayo Clinic Web). To find what´s “moderate activity” try the “talk test”, exercising hard enough to break a sweat but not so hard you can’t comfortably carry on a conversation. Vigorous activity makes you breathe hard and fast. At this level, you won’t be able to say more than a few words without pausing for breath. You can combine moderate and vigorous exercise over the course of the week, and it’s fine to break up your activity into smaller bursts as long as you sustain the activity for at least 10 minutes. Ideas to add some walks to your day:
  1. Walk while talking on the phone or conduct walking meetings.
  2. Take stairs instead of escalators and elevators.
  3. Park in spaces furthest from the entrance.
  4. Use restrooms on a different floor or furthest from you.
  5. Use half or all of your lunch hour to take a walk with a colleague.  Steve Jobs was at his most creative while walking and thinking outside in the park next to his office, and we can be, too. Apple’s founder knew that the body and mind respond to nature and to moving.
  6. Put on some good music and dance while cleaning the house!
Make a commitment to move at every opportunity, stand whenever you can!

Strength training

The Department of Health and Human Services also recommends strength training exercises for all major muscle groups at least two times a week. Studies have shown strength training to increase lean body mass, decrease fat mass, and increase resting metabolic rate. Weight training has also been shown to help fight osteoporosis.
Strength training doesn´t mean a gym membership. There are multiple ways to strengthen your muscles at home or at the workplace: bodyweight training, resistance bands, suspension training… Choose whatever best fit your abilities and preferences. At your desk, or anywhere you spend a good amount of time at, you can perform exercises such as
  1. squats,
  2. lunges,
  3. push-ups and
  4. chair dips.

Stretching

The American Heart Association recommends that healthy adults engage in flexibility training two to three days per week, stretching major muscle and tendon groups.
I know all this exercise seems a lot from the point of view of busy people, but all of it only takes one hour, 4% of your day.
Remember, you can break up your activity into smaller bursts. If your job keeps you moving all day long, activity trackers (apps or wearables) are the simplest option to keep track of it. Forget daily steps and aim for at least 30 minutes of brisk walking. You do so, daily aerobic exercise is done.
Stretching at the workplace is something we all should do, but very few do. Whether you work behind a desk, drive for hours, or spend long hours standing (as waiters and watchmen), some muscles get tired and you feel stiffness, soreness, and at the end of the day, even pain. You can prevent this by taking a few 5 minutes breaks along the day to stretch and relax problematic areas like legs, lower back, shoulders, neck, and wrists. 3 little breaks and you´d be stretching 15 minutes every day. Examples of such stretches or postures can be:
  1. Doing core exercises.
  2. Stretching your legs and back when you are on your desk.
  3. Using a door frame or anything sturdy to stretch your chest.

These stretches will reduce the negative effects that sitting has on your body. It also improves one’s quality of life.

Find an exercise schedule and activities that work for you so that you stay fit and healthy. Once you learn to make time – and it doesn’t have to be a monumental commitment – the benefits will outweigh any desire you may have had to sacrifice your health by staying on the sidelines. Keep in mind that it is possible to get all the exercise you need without using equipment, attending a class or going to the gym.

The most important key is to change the mindset. Exercise shouldn’t be a chore. It should be time for you.  Don’t be afraid to make time for yourself. You are worth it!

Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.