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Top 10 Fitness Blogs for Beach Volleyball Players

Top 10 Fitness Blogs for Beach Volleyball Players

This has been a week of pleasant surprises and I just received another one: chape.fitness has been selected as one of the Top 10 Fitness Blogs for Beach Volleyball Players by beachvolleyballspace.com I am very honored to have been included in this list, among other great blogs, certainly greater than mine. If you follow this blog, you could say, Chape does not write about Beach Volley, what does he do on that list?

The truth is that no matter what sport you practice, you have to get fit. You will have to do specific training, but you can not forget the basics. I think the description offered in the list about this blog, perfectly summarizes what you can find here and certainly was the intention with which I started it.

Beach Volley Space is a great website where you´ll find anything related to Beach Volley: News about the best competitions in the world, the Olympics, events calendar, find beach volleyball groups near you, and interviews with the best world players like:

  • Tri Bourne (Berlin, 2014, Grand Slam, Gold; Toronto, 2016, World Tour Finals, Bronze; Qinzhou, 2018, FIVB 3-star, Gold).
  • Dain Blanton (Los Angeles, 1997, World Championships, Bronze; Sydney, 2000, Olympic Games, Gold).
  • Marketa Slukova (Ostrava, 2018, FIVB 4-star, Gold; Vienna, 2018, FIVB 5-star, Gold; Hamburg, 2018, World Tour Finals, Silver).
  • Brandie Wilkerson (Ostrava, 2018, FIVB 4-star, Silver; Warsaw, 2018, FIVB 4-star, Gold; Gstaad, 2018, FIVB 5-star, Bronze).
  • Megumi Murakami and Miki Ishii ( Asian Games, 2018, Silver; Gstaad, 2018, FIVB 5-star, 5th; Tokyo, 2018, FIVB 3-star, Bronze).

Just to name a few…

An amazing website that you should not miss if you like Beach Volleyball. I am very happy that these guys have considered my blog as worthy of being followed by the fans and players of this beautiful sport all over the world.

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Article published in Hola.com

article published in the hola.com

Hello! I have exciting news today!

Hola.com, a well-known magazine in Spain and other Spanish-speaking countries, has published an article of mine yesterday. For those who do not know the magazine, its website reaches 10 million users in Spain, and occupies the first position in the ranking of websites in the Lifestyle section. So you can imagine the great impulse that this publication means.

What have I written about? Exercises and dietary guidelines to lose excess fat. I know that many of you do not speak Spanish, but you can always use the Google translate, or just go and have a look. Here´s the link.

They loved the article from the first moment, and I did not even have to make any changes, which may indicate that my writing skills in Spanish are better than in English. Sorry about that, fellow bloggers!

I just wanted to share this great news with you and thank you for your support and patience during all this time. The magazine has offered me to write more articles, but I will not bother you every time I publish one from now on. The first time is special and I wanted to share with you the joy I feel right now.

The last weeks have been very intense, full of work and emotions, and I have some other good news on the way. But no spoilers … More news tomorrow!

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What Can We Learn from the Nutrition Requirements of Basketball Players

Basketball Nutrition

Playing basketball is an effective way to burn calories, and consequently, burn fat. As explained before in ‘How Effective Is Basketball at Burning Fat?’, playing the sport is “one of the most vigorously active sports in which you can participate; therefore, it is “a super way to burn away unwanted pounds.” Playing basketball is physically draining and that is why players have to keep certain nutrition requirements so they can compete at a high level.

Basketball players nutritional requirements

In this regard, common knowledge suggests that basketball players must have large stores of carbohydrates from healthy food, like whole grains, fruit and vegetables. The paper ‘Carbohydrate Requirements of Elite Athletes’ underscores the importance of carbohydrate intake, stating that a “key factor in coping with the heavy demands of exercise faced by elite athletes seems to be carbohydrate intake.” In other words, carbohydrate intake affects performance. Players who have consumed enough carbohydrates will have enough energy to play at a high level, while players with insufficient carbohydrate intake will generally tire easily, as they will have very little energy once their carbohydrate stores are depleted.

Fat is needed too, but in much smaller amounts. It is utilised during the game’s less intense moments, when players stop play after a whistle or when they jog during the quiet moments of a game. What happens is that the fat is used in the production of aerobic energy, which is mostly to facilitate recovery. This process reduces fatigue, thereby allowing players to go full-tilt once more when the intensity picks up. 

Protein is another important nutrient that basketball players need. The Association of UK Dietitians explains that protein “is required for building and repairing muscles and plays an important role in how the body responds to exercise.” In other words, protein is a perquisite for both muscle building and recovery. As any basketball player knows, building muscle is key due to the physicality of the game. Recovery, on the other hand, helps players train and play frequently across a short space of time. 

Two famous examples

Given these nutritional requirements, it’s no surprise that elite basketball players take their nutrition — and by extension, their diet — seriously. Take, for instance, the Gasol Brothers, arguably Spain’s best and most popular exports to the National Basketball Association. Pau and Marc are very particular with what they eat, cognizant of the fact that they have specific nutritional needs. Marc is very hands-on with what he eats, especially with his history of being overweight. The younger Gasol tried various diets, and his decision paid off; he has slimmed down considerably, and is now widely regarded as one of the best big men in the league. 

Another player known for being notoriously particular when it comes to his diet is LeBron James, a nemesis of the Gasols in international competition. LeBron James earns £61.5 million (€7.17m) a year and the four-time MVP is the second biggest earning sports star in the world. His talent is obviously undeniable, but his devotion to fitness and nutrition certainly helps his cause. Curiously, James went with a drastic no-carb diet prior to the 2014–2015 season. That diet, admittedly, is contrary to the carbs-as-fuel point raised earlier, however, James, like the Gasols, is an elite-level athlete. That means his nutritional requirements are a bit different from the requirements of other basketball players. Not to mention, athletes like James and the Gasols know how to utilise and optimise their energy systems so that they are fuelled both aerobically and anaerobically. 

Conclusion

Needless to say, nutrition is key to great on-court performance. Conventional thinking, would suggest plenty of carbohydrates, a good deal of protein, and some fat. Then again, you should always assess your individual nutritional needs and find out what best works for you.

Article written by Vanya Banks for chape.fitness

Posted on 11 Comments

The definitive tool for online training

The definitive tool for online training, Evernote, Evernote for fitness, workout, diet, online training

The definitive tool for online training

Technology is the tool that has made possible changes, in different areas, throughout history. Today, the personal training industry is experiencing a new change thanks to Internet, the most important technological advance in decades.

Since 2014, when many of my face-to-face clients were forced to emigrate from Spain to other countries, I asked myself if I would be able to train them online while maintaining the quality and efficiency of the service.

the definitive online training tool, Evernote, Evernote for fitness, training, workout, course

After trying several (many) applications, I found Evernote. Evernote is used by more than 225 million users worldwide. Evernote is an app designed to help anyone achieve their goals, whatever they may be, increases their productivity and allows to collaborate with other members in real time.

As a personal trainer, I understand that each client has a specific “project”, improve their physical appearance or their health, for example. My idea was to offer my clients training plans and online diets without losing quality in the service or personalized attention.

Considering the good results that my clients obtained with this new online “method”, I decided to create my online business and offer my services all over the world. Without a doubt, it was a wise decision that has given me many joys, professionally and personally.

the definitive tool for online training, Evernote, Evernote for fitness, training, workout, diet, goals, health

Is it possible to go from 10 face-to-face clients to 100 online clients?

It’s possible. Technology has made it possible. The Internet has affected all industries. Netflix or Spotify are good examples of how certain sectors have adapted to the new people´s needs and demands. Personal training must also find new ways in this new digital reality.

Will face-to-face personal training disappear? Surely not. Cinemas or vinyl records have not disappeared either. However, now the client may decide to go to the movies or watch a movie at home, at a time that suits him or her.

There are many areas where, unfortunately, there is no personal trainer nearby, or their prices are prohibitive. There will be clients who never do an online training session, because they neither like nor attract them. But millions of them will demand that service: online training with the quality of a face-to-face session. Or combine both types of training, alternating face-to-face classes and specific online programs to achieve a specific goal. According to a recent study conducted by Mindbody, 96% of clients believe that they are not training with the right coach to achieve their goals.

the definitive tool for online training, Evernote, Evernote for fitness, course, fitness, trainer

Here at chape.fitness, thanks to Evernote we put the client in the center of personal training, making the communication client-coach constant and effective and enabling the personal trainer to attend online with the same quality as if he did it in face-to-face sessions.

I have been serving clients online for years, is the public willing to move to the next level in online training? I’m sure. Are coaches willing to accept this new reality? It looks like it is. Right now I´m launching a course on how to use Evernote as the definitive tool for online training and the answer could not be more promising. Maybe, in a few years, customers from all over the world will be able to find the right coach for them thanks to this new digital reality.

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Top 10 High-Fiber Foods

Top 10 High-Fiber Foods
Fiber is a form of carbohydrate found in plants that humans lack the enzyme to digest. It helps us feel fuller on fewer calories, keeps things moving through the gastrointestinal tract, can help support cardiovascular health, and can help support healthy blood sugar levels by slowing the absorption of sugar after a meal.
 
If you’re looking for a simpler way to slim down and improve your health, eating more fiber may help you get there.
 
Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease.
 
So, the question is, are you getting enough fiber?
 
The 2015–2020 Dietary Guidelines for Americans recommends that women ages 19–50 get from 25–28 grams of fiber daily; men ages 19–50 should aim for 30–34 grams daily. Due to today’s lacking Western diet, it is estimated that less than 5% of population get the recommended amount of dietary fiber each day.
 
All of the foods listed below are not just foods with the highest fiber content, but essential nutrients that help our bodies thrive.

Flaxseeds

Total dietary fiber: 2.8 grams of fiber per tablespoon of whole flaxseeds (10 grams) 
Essential nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids

Chia Seeds

Total dietary fiber: 10.6 grams per ounce (28 grams)
Essential nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids

Coconut

Total dietary fiber: 7.2 grams per cup (80 grams)
Essential nutrients: Manganese, omega-6 fatty acids, folate, selenium

Almonds

Image credit: https://www.ketogenicsupplementreviews.com/
Total dietary fiber: 11.6 grams of fiber per cup (95 grams)
Essential nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids

Artichokes

Total dietary fiber: 10.3 grams of fiber per medium artichoke (120 grams)
Essential nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous

Raspberries

Total dietary fiber: 8 grams of fiber per cup (123 grams)
Essential nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate

Avocados

Total dietary fiber: 10.1 grams per cup (150 grams) 
Essential nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium

Peas

Total dietary fiber: 8.8 grams per cooked cup (160 grams)
Essential nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein

Chickpeas

Total dietary fiber: 12.5 grams of fiber per cup (164 grams)
Essential nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids

Lentils

Total dietary fiber: 15.6 grams of fiber per cup (198 grams)
Essential nutrients: Protein, iron, folate, manganese, phosphorous

Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?