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Top fitness tips to succeed this year.

Top fitness tips to succeed this year

It’s the second week of the new year and I think it’s time to offer some of the best fitness tips to succeed this year. According to statistics some have already abandoned. Do not throw in the towel so soon because this is a long distance race.

Set your goals

Many people skip this part and unfortunately, it is key. First of all, reflect on what you want to accomplish and why you want to do it. Paint a clear picture of your objectives and of what drives you. Write out three or four sentences with what your goals are for the year. Keep the language simple and avoid words like “hope,” “maybe,” and “try.” Instead, use words like “will” and “must.”
Read out loud these two sentences and feel the difference:
A: “I hope to lose 30 pounds and maybe workout 4 times per week.”
B: “I will lose 30 pounds and I must train 4 times per week.”
The second statement is much more assertive and is a more powerful message. 
Your goals should be realistic but it doesn´t mean you shouldn´t be ambitious. W. Clement Stone wisely said:
Top fitness tips to succeed this year

And Bruce Lee reminds us:

Best fitness tips
Consider shifting your mindset from goal orientation to path orientation. You are on a journey to get fit. You set your goals but you still have to walk the path. Enjoy your journey and refer to your objectives often to remind why you started in the first place.

Log your workouts

There are a number of reasons why logging your workouts could be beneficial.
Progression. This is the number one reason to keep a training log. Two huge and common mistakes I see in the gym are those who increase their training volume in huge jumps, likely resulting in injury or burnout, and those who stay stagnant at the exact same weights/sets/repetitions for months and months, and wonder why they aren’t seeing any progress. The principle of progression, one of the seven main principles of exercise, states that overload of exercise should occur in gradual progression rather than in major bursts. Keeping track of your workouts will allow you to analyze your progression, as well as ensure that consistent, yet gradual gains are being made.

Motivation. Similar to keeping a food journal, logging your workouts will help motivate you to continue with your training plan. Knowing that must put in a workout before you can record reps or instead leave the page blank, can be enough incentive. Further, physically seeing the weight add up on paper is motivation to continue making progress with your training.

Keep you accountable. Training logs distinguish wishful thinking from reality. It’s easy to fool yourself into thinking you had a great (or horrible) workout, but by writing down what you did, how you feltgoals achieved, etc. this will tell the real story. Training logs keep you accountable for what you’re doing on a daily basis.

Build confidence. Athletes often take a critical view of themselves, always looking for areas that need improvement. Keeping a log of daily success forces you to recognize your progress and success, and this leads to and builds confidence.

Trial and error. After a particularly successful training cycle in the gym where you made gains, or perhaps a training cycle you struggled through. Having access to particular statistics and notes on your training will aid in building future training plans. Keeping a detailed training log enables you to better find the factors in a good or poor performance. For exampleyou may find your performance flattens when you get less than six hours of sleep, or that after a stressful day at work you struggle with your motivation. You can scrutinize what you have done to look for trends or patterns, so you can make any needed changes.

Training diary

The training log is your own personal history of your training and performances. It can, and should, be used to see what works and what doesn’t for you in training to meet specific performance goals. Most athletes and individuals use training logs to keep track of the basics such as the number of repetitions and weight lifted. Limiting your training log to this basic information is only scratching the surface of the potential of what a training log can really provide.
While each athlete should structure a training log to meet their needs, a good training log might include:

  • The facts of the workout such as the number of reps, weight, miles laps, weather, the time of the workout, etc.
  • Goals for the workout and the extent to which each goal was achieved.
  • How you felt, physically.
  • How you felt, mentally.
  • Hours of sleep the night before.
  • The diet the day before, especially the last meal before the workout.
  • What you need to work on in the future based on today’s results.
  • success from the training session, i.e. what you did well or accomplished.
  • These lessons learned or reminders that can be applied to competition.

There is no single training log template that will meet the needs of all athletes. There are e-versions, pre-populated version, the good old notebook. The point, no matter what type of journal/log you useyou need to take the time to develop a training log in a format that you’ll use and will work for you. Your journal should be unique to you. Your thoughts, your workouts, your ideas are going into there. It should fit YOU.

Practice patience and celebrate small successes

Take your workouts week by week or even day by day. Look at Day 1 and focus only on what you have to do that day. Tomorrow you should only be focusing on Day 2. Keep your mind from wandering and letting the overwhelming future lead you astray. So focus on today.
Many people give up on their resolutions within the first seven days because they don’t see the results they want and grow discouraged. 
I think it’s because they don´t notice the small signs of success, the small wins. If you’ve never trained before and followed through for two weeks, that should be recognized. Also, huge results take time. It’s about keeping track of small wins. You may not lose those 10 pounds quickly, but if you lost 2 pounds, then you’re 20 percent closer than you were before, and you are on the right path. That’s great! 
Appreciate the small improvements you’re making, because without them, the big improvements won’t happen. As long as you look forward, figure out how to overcome the obstacles and commit to being the best you can possibly be. Each day you finish, you get one step closer. 
Fitness tips

Get yourself help

What Kris Gethin, The Rock and J-Lo have in common? They all have trainers (actually, Gethin has three.) 
Recently, the Rock posted a photo of himself in “movie-shoot-ready” shape, explaining that it took 18 weeks of extremely disciplined diet and exercise (he travels a lot so will often be found working out at 2:30 AM somewhere).
Also notice in his caption: He has an entire TEAM of people devoted to supporting him.
It’s the Rock’s FULL TIME JOB to be in shape. People pay him money (a lot of money) to be jacked, and then an army of other professionals is along for the ride to make sure he does it.
Regular people often think that:
 
  • this is a realistic outcome for an average person.
  • that they could a pro fit level eating and exercising into a normal life.
  • that they need to do everything themselves, and
  • that there’s something wrong with them if they can’t do everything themselves.
It doesn´t work that way. This is not a normal life or outcome.
No knock on the Rock, but do you think he (or anyone else) would stay on such a strict diet and training schedule if he wasn´t getting paid to be jacked? If he didn’t have a team helping him?
He has kids and a wife. What if he was just a regular dude with a commute and and high-stress job with long hours, and had to mow his own lawn?
 
Don’t know where to start? Just want someone to tell you what to do? There will be plenty of moments with self-doubt, and having the right people in your corner can mean the difference between success and another year of looking back, wishing that you’d achieved your goals. You don´t have to do this alone. Having a trainer will help you stay motivated, hold you accountable, and give your best day in and day out.

Follow these simple tips and make this year your best EVER!

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Featured on the Evernote blog

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I was featured on the Evernote blog yesterday, and I couldn´t be happier! 

Due to different time zones, yesterday morning (Spanish time) I announced the new feature, my  way. In the afternoon, I read the Evernote blog and there I was!

I am very honored that they have had me on the blog to present this new feature that will make your lives much easier since you create your account: “Templates”. Evernote, a new way of working, more productive, more efficient and now, much more comfortable thanks to this new feature.
That a company with 225 million users around the world counts on me to present the star feature of the latest version, makes me feel … how would I say? … Like a million dollars!!

Next, you can read the official presentation of the new feature. Enjoy the templates!

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The definitive tool for online training

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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.

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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.

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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.

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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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Training senior adults. My methods surpass new studies.

Training senior adults

Last week I came across a new study by researchers at Wake Forest University. I had to read it twice to actually believe it, and a couple of times again before writing this post.

I´ve highlighted the “shocking” results so we can go straight to the point:

This is what Glenda achieved in 12 weeks, not 18 months! If you permit me, I think the training period time is the first achievement. Who wants to wait 18 months to see results? I´d love to know you if that´s so!

Glenda lost 11 pounds in 12 weeks, compared to 17 pounds in 18 months achieved by the study participants. 

Also, she gained 8,4 pounds of lean muscle, compared to 20% muscle mass loss in the study.

Side note, the weekly comments Glenda were doing each week in the measurement table were priceless.

These are the data that I can present to you, the conclusions are yours.

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Reblog: Mliae is back at work

Yesterday, I had a long and refreshing chat with my friend and former client, Mliae. Long story short, it looks like she needs a little help again to get in shape again, and we´re going to achieve her goals, one more time. For sure!

I follow the strict policy of not sharing the details of my clients, they have their privacy and they share only what they want to share. So if you want to know more, pay her a visit and follow on her new fitness journey.

When You Mañana Your Fitness Goals Too Much