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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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January Giveaway: Enter for a chance to win 3 months of personal training

Many of you asked me for this so, it´s time for the first giveaway of the year.

This giveaway will change the life of the lucky winner! So like, comment, share and subscribe to win.

The importance of staying in shape is now becoming a lifestyle. I offer great custom training and meal plans to make your journey easier. All my plans work for the busy traveler, parents on the go, or anyone who wants to get in shape and stay in shape.

Here´s your chance to achieve your fitness goals in 2018!!

The winning package (valued 450€) includes:

  1. Evernote account: The tool that allows us to be organized, work efficiently and flexible.
  2. Initial test: To get to know you better, I’ll ask you about your sports history, eating habits and lifestyle.
  3. Exclusive Notebooks: Exercise library, recipes, fitness articles, playlists, and more resources.
  4. Custom training plan: Adapted to your goals, schedule, equipment, and fitness level.
  5. Custom meal plan: Based on what you like to eat, maximize your results fitting your macros.
  6. Daily coaching chat sessions: To answer questions and provide support, advice, and motivation.
  7. Weekly check-ins: Checking your results and progress, we´ll make the necessary adjustments at the right time.
  8. Make your goal a reality: Serious planning and new habits will help you achieve your goal.

The contest starts today and runs for the next 30 days.

SIGN UP HERE!

 

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Fitness advice: Propioception, your first fitness goal

Once you start exercising, your first goal should be to improve your

Proprioception

From Latin proprius, meaning “one’s own”, “individual”, and capio, capere, to take or grasp, is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. Proprioception, simply put, means “sense of self”. Proprioception is the capacity of the body to determine where all of its parts are positioned at any given time, and it plays an important role in the world of sports.
The International Association for Dance Medicine defines proprioception metaphorically as the sixth sense, extending the classical five senses to include the body. This body sense is more than just a feeling of movement. It is intimately tied to our feeling of muscle tone, perception of effort and, most importantly, our perception of balance.
A professional athlete has a high degree of proprioception awareness, just watch this:

While one’s proprioception may not mirror a professional athlete’s, working on your proprioceptive skills will make a difference in your day-to-day activities. There are a number of exercises to train your proprioception.

Balancing Exercises

Good exercises for proprioception development would be activities that challenge balance and equilibrium. Balance exercises help your body and brain to control the position. You can improve proprioception using a balance board, a Swiss ball, a Bosu or/and a medicine ball.

Strengthening Exercises

As you build strength in the muscles, the brain begins to understand the request of this strength more and more. As strength builds, it helps improve proprioception awareness with the mind and body and also allows you to continue/hold a movement or action longer in proper form.

Exercises While Closing the Eyes

You can gain the ability to inform and trust your muscles to perform different exercises with the eyes closed. This enhances the communication between the brain and the muscles so that you are able to perform activities properly without watching the movement take place.

Plyometric Movements and Drills

Exercise involving coordination and movement patterns enhance the kinesthetic awareness. Vertical jumps, running figure-eight patterns, change of direction drills and crossover walking help to establish the connection between muscles and nerves. As you are asking the body to perform certain movements, it trains the brain to respond to these movements.
It is always important to seek expert training support whenever possible. Work with a fitness professional or physical therapist with these types of exercises as they will be able to individualize a program for your specific needs, whether elderly wanting to gain a better sense of balance and basic day-to-day functions or an athlete wanting to enhance performance and prevent injuries.
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The best way to start 2018

Hello, my fellow bloggers!

As you know, my good friend Mliae needs to get in shape after some health problems. And she asked for my help before the holidays. I felt she deserved to enjoy Christmas without worrying about her diet or having to exercise so I gave her vacation until this week.

Now, it´s time to work, for both. I usually ask my clients for a testimony, a recommendation letter or something similar, once we have finished and reached the goal. But this girl has surpassed all my expectations before we started.

It’s a long post explaining the reasons why we work together again, but I know you like reading and I’m sure you’ll love every word. I can´t imagine a better way to start this year.

Thanks, my dear Mliae for your trust and this beautiful post!

via New Year, New Bod: Here We go! From Flabby-Assed to Fabulous with Chape Fitness

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50 reasons to exercise

First of all, I want to wish you a Merry Christmas!

Second, I want to give you some reasons to think about why you should exercise next year. Among fifty reasons, you should find one that motivates you!?

50 reasons exercise is good for you

Third, and last, I usually make gifts to my friends at Christmas and this year I have a gift for each one of you if you want to accept it. Just click here and what it is!

I´ll be back next Wednesday, see you!!

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Barbell Deadlift

The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms. If it´s not done properly, you can seriously injure yourself (such as a herniated disc).

Place the barbell on the ground in front of you and add plates according to your strength and fitness level. Beginners usually start lifting just the barbell, since a typical barbell weighs between 25 and 45 pounds on its own.

  1. With your feet shoulder-width apart, your toes pointing forward or slightly outward, and the barbell is at the midpoint of your feet.
  2. Bend your knees and hips and sit back as if you were going to sit, while you reach down to grab the barbell with hands shoulder-width apart.
  3. Grip the bar with both palms facing you. This is the normal or double overhand grip. You can use the mixed grip later when you can’t hold it with a normal grip.
  4. Push your knees out; don’t let them collapse in. Keep your back straight. Bend from the hips rather than from your waist. This is the starting position.
  5. Always make sure your back is completely flat and straight. If there is any kind of bend in your back, you need to do some flexibility work before deadlifting.
  6. Begin the movement by pushing through your heels and straightening your knees. Engage your hamstrings and glutes to pull the bar up.
  7. Raise your hips and shoulders at the same rate while maintaining your back straight. Keep your abs tight during the whole lift. The bar should drag along your shins on the way up.
  8. Come to a standing position with upright posture and your shoulders pulled back, don’t let your shoulders cave forward. Don’t bend backward at all, just stand up straight.
  9. Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out as if you are going to sit down in a chair. Do not arch your back.
  10. Repeat until completing the prescribed number of repetitions.
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Fitness Advice #1 Start Now

Yesterday you said tomorrow

As a personal trainer, 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. I´m sure you´ve heard that motivation is what gets you started. Probably, you feel motivated after a long day sitting on your couch and you tell yourself tomorrow morning will be different: you will go for a run, hit the gym or start doing yoga. Then, next morning, nothing happens. Where´s your motivation? Nobody knows. That´s why 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 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! After a long day sitting on the couch, there is nothing better than a few exercises to relieve and stretch your muscles. And that it´s much better than waiting until the next day. Now is always better than later.
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… Today is the right moment for you to start. 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”. Join my fitness calendar for free, via Stanza. 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. 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 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

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. Of course, I will be 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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Guest post at Go Allied Athletes

Hello, dears!

I´m thrilled to tell you that I´ve been invited to a Q&A post at Go Allied Athletes. Margaret and Evan are two amazing bloggers and athletes that I strongly recommend you to follow. Go Allied Athletes is a forum where athletes share their experiences, and I feel honored with this opportunity to contribute to the community.

Do you want to know how´s my typical client and how do I motivate clients? Read it at Go Allied Athletes!

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Do you want to achieve your goals?

Problems to gain or lose a few pounds? Training for a race or competition? Maybe,
Do you know someone in this situation? Enter my latest giveaway for a chance to win a 12-week personalized training plan, HERE.

*The winner will be picked randomly at the end of the giveaway.

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Interview at Fitness Lifestyle

Hello, dears!

Do you remember Justina? Sure you do. She also blogs at Fitness Lifestyle and she had a few questions for me. I had a lot of fun answering and I hope you enjoy reading as well.

If you want to know what made me enter in the fitness world, my favorite fitness blogs, plans for the future, and some funny anecdotes read here the full interview.

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Evernote Community Leader

Hellooo, beautiful people!

Huge Breaking News! I´ve received an email this morning. It begins:

“Thank you so much for participating in the Evernote Community Leader training. I really appreciate you working through the exercises and for your patience as we’ve been reviewing everyone’s exercises!

So… here’s where we get to the most important part of the program – your results. The Evernote team has spent time reviewing your final exercise, and I’m happy to say that you’re now an Evernote Community Leader – officially!…”

[…]”

What is Evernote? It´s a productivity tool which helps you meet your professional and personal goals. People around the world use Evernote for education, research, project planning, small business, personal organization, and of course, blogging. A few years ago, I saw a great potential on Evernote for fitness, and I started to work on it. Today, I understand this app is practically limitless, and I´m proud to say I can teach anyone how to use Evernote for fitness. This also means other trainers, clubs, gyms…

Chape´s method is about to change the fitness industry! Do you imagine sharing a digital notebook with your trainer/client where you both what´s done, what´s not, workouts, meals, articles and research papers, reports from other apps, always at hand? Yes, heaven on earth.

But this post is just to let you know that we´re going to talk much more about how to use Evernote for fitness. As you imagine, this designation comes with some extra work, redesigning a little bit the website, writing new content, developing new services and some other things I´m sure I´ll find out I need to do in the process. So, I´m going to take a break from posting exercises until I have these new tasks done. I´ll keep posting the daily quote because I have a personal goal in mind, two years of daily quotes. The first years was easy, and I think I can´t find quotes for three. I´ll be good with two, and I hope you too 🙂

 Speaking of quotes, do you want to know which is my very favorite?

“The best is yet to be.” Robert Browning

I know I should say have a great day but, I´m so joyful right now, I have to wish you a great decade ahead, it´s how I really feel it.

Big hugs!!