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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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Free consultation

free consultation, fitness, bodybuilding, weightlifting, weightloss, sport, training, workout, diet

Until the end of the month I am offering a free consultation. A 15-minute video call where I will answer all your questions about your workouts and diets.

I´m working on a new service and I think this would be a  good first step to get to know how best to implement the apps I´m going to use in this new service: Calendly and GoToMeeting. So I think this is a win-win situation.

Do you have doubts about which training method is best for you? What are the most effective exercises you could do in the comfort of your home? What kind of diet would best suit your pace of life? What foods are sabotaging your results? I will solve any question you have. Do not hesitate and book your free 15-minute consultation.

I think these apps are really easy to use, but I´d really appreciate your feedback.

On the other hand, my fellow bloggers and friends, if you have no questions but want to talk to me and listen to my sweet voice, it will be my pleasure to chat about whatever you want, after 4 years of blogging. I would like to try this in as many countries and with as many people as possible.

I hope you like this initiative and encourage you to participate. Also, feel free to share with any friend of yours that could benefit from this free consultation.

Thank you so much!

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Weight-Loss Mistakes That Could Make You Pile On The Pounds

weight-loss, mistakes, weight-loss mistakes, diet, food

Losing weight is easy, right? You just need to start increasing the number of workouts you do each day and start eating a bit less. That’s it, isn’t it? Well, in actual fact, it might not be as simple as that. There are a lot of mistakes that some people make without even realizing it, and these mistakes could lead to them actually adding on a few extra pounds. Depending on the mistake, that extra weight gain could even occur if you have increased your workouts and decreased your food intake.

Thankfully, it can be very easy to spot these mistakes and make the necessary changes to your lifestyle that are needed to get in better shape. Here are some of the most common mistakes when trying to lose weight – make sure you don’t make them yourself!

Image credit: Pexels

Doing Too Much Cardio

There are lots of people out there who believe that doing a lot of cardio workouts is the key to losing weight. True, the more you sweat and get out of breath, then the more calories you will be burning. However, just sticking to cardio isn’t good enough, as your body will become used to it, and it won’t be quite as effective as you would have hoped. So, it’s important to know how much cardio to lose weight is necessary. Generally speaking, two to three sessions should be enough. However, you need to make sure that you are also doing at least two strength sessions each week as well. Strength training is another effective way for your body to burn calories, and can also turn all that fat into muscle.

Not Eating Enough Calories

If you ask anyone about what you need to do to lose any excess weight, I’m sure that they will tell you that it’s necessary to reduce the number of calories you eat every day. This is true to some extent, but you shouldn’t follow a too restrictive diet, or else you could actually find that your body stops burning off any fat. That’s because not eating enough calories will drastically slow down the metabolism and will also lead to muscle loss.

food, cooking, diet

Image credit: Pexels

Opting For Diet Foods

These days there are a lot of “diet foods” that say they have zero calories or fat in them. These may look very tempting when you are doing your grocery shopping in the supermarket as you will still be able to eat some of your favorite treats and not feel guilty about it. However, these foods are often highly processed, which isn’t good for the body. As well as that, all the highly calorific sugars are often replaced with chemicals and additives that are harmful for the body in various ways. Ideally, it’s best to stay away from these foods and stick to natural unprocessed foods that have the complete range of nutrients that your body needs.

Overestimating How Many Calories You Burn

When you come away from a very productive workout session, you will no doubt feel very out of breath and sweaty. They’re both signs that you worked super hard! And that means that you will have burned off a whole bunch of calories, right? Well, unfortunately, it can be very easy to overestimate just how many calories exercising actually does burn off. As a result, lots of people end up thinking that they burned off more than they did, and they don’t alter their diet accordingly. Generally speaking, most hard thirty-minute workout sessions will burn off between 200-300 calories. So don’t make the mistake of thinking that you burned off 800 and go away to treat yourself to a big meal!

weight-loss, mistakes, weight-loss mistakes, diet, food

Image credit: Pexels

Forgetting To Eat Enough Fiber

People know that it’s important to eat a good mix of both whole-grain carbohydrates and protein so that their body has all the necessary nutrients for energy and to aid recovery. However, you also need plenty of fiber in your diet as well, and this is something that many people often forget about. A diet rich in soluble fiber can actually help you feel a lot less hungry through the day as it reduces the appetite. So, you will find that you are less likely to overeat. Not only that, though, but lots of fiber in the diet can actually reduce the amount of calories that are absorbed by the body. So that means that you won’t be taking in as many calories, even if you are following a calorific diet!

Hopefully, you no longer make these weight-loss mistakes!

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Blog Anniversary

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It´s my Blog´s Anniversary!

Hurrah!!! Hahaha! Let’s make it memorable, or at least special.

I would like this to serve as an encouragement to all the new bloggers out there and to send them a clear message: dreams come true with hard work and determination. Things don’t happen overnight, they take time, sweat, tears, and a little bit of luck.

As WordPress consider an anniversary as an achievement, which it true itself, I’ve accomplished a few things over these four past years. Let´s recap, just to encourage you to follow your dreams and beyond because I never expected to reach any of the milestones when I started this blog.

 

List of impossible dreams come true:

2014: Stanza/Nike partner. After a long interview with the founders, they invited me to join their calendar and collaborate in the Nike Training app. This was mind-blowing, but only the beginning of a long and amazing journey.

2015: Fitfluential.com accepted me as Ambassador. Becoming part of a community of coaches and fitness influencers with so many followers, was not easy. It was a rush!

2016: I joined the Jordan Breakfast Club. I´m a die-hard basketball fan, and I grew up watching MJ and the Chicago Bulls. An exhaustive interview with the Senior Director, Global Brand Marketing was an unforgettable experience for me. That they also consult my opinion before launching each new online challenge, is something that fills me with pride and satisfaction.

2017: Evernote Community Leader. This is what I was looking for! Because I use Evernote to help people over the world reach their fitness goals, this was the kind of recognition I needed to take my game to the next level.

2018: Top 100 Fitness Blogs on the planet. Last time I checked it on Google, there were 113 million fitness blogs. #73 is not bad, isn´t it? This caused a small local/national revolution and I got interviewed on TV, radio, and newspapers.

For what I had come:

Since I stumbled upon Evernote, I realized that it was a wonderful tool for personal trainers. And I put all my effort into developing the perfect environment for online training. I must respect the privacy and wishes of my clients, but some have been so kind to let me share with you all their experiences and achievements.

Nothing compares to the feeling when a client achieves his/her goals. It’s happiness, pride, satisfaction… all stirred up like a cocktail! 

What comes now:

You may have noticed that this summer I have written less than usual. I have been working on new articles that I hope you like, thinking about new services to offer and, above all, writing a course on how to use Evernote for fitness, which will be aimed at fitness professionals, studios, and gyms. I can tell you that the guys at Evernote are very excited about this and the course will see the light next month. This course will be a game-changer!

THANKS!

To my family for their unconditional love and support all these years.

To you, for your friendship and support, also unconditional during all this time.

To my wonderful clients, for following my advice, reaching their goals and recommending me to their friends.

None of this would have been possible without all of you!

These guys could help you in so many ways:

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Training pace calculator

This training pace calculator will automatically show how fast you should run the different components of a training week to ensure you’re training to your full potential.

How to use the training pace calculator?

It’s very simple, just tap in a recent race time, choose metric or imperial, and press ‘calculate’.

Recent race distance (you can use a decimal point, eg. 21.1):
My time (hrs:mins:secs): : :
Show my training paces in:
 
Your easy run training pace:
Your tempo run training pace:
Your VO2-max training pace:
Your speed form training pace:
Your long run training pace:
Your Yasso 800s training pace:

Easy runs

Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts. 

Top coaches and exercise physiologists believe that most runners should do 80 to 90% of their weekly training at the easy run pace.

Tempo runs

Tempo runs help you improve your running economy and your running form. They are sometimes described as ‘threshold‘ or ‘hard but controlled‘ runs.

Tempo sessions generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries.

You should do tempo runs once a week, and these runs should make up no more than 10 to 15% of your total training.

VO2-max runs

VO2-max training helps you improve your running economy and your racing sharpness. These sessions are most useful when you are preparing for a race of 5K to half-marathon.

Example of a good VO2-max workout: 6 x 800 metres at VO2-max pace with 4 to 6 minutes of recovery jogging between efforts.

You should do VO2-max workouts once a week, and these workouts should make up no more than 6 to 10% of your total training.

When you run these workouts, you are running at or near 100% of your maximum oxygen capacity, which scientists call VO2-max.

Speed-form runs

Speed-form workouts help you improve your running economy, form and leg speed. These are interval sessions that will help you prepare for races of 800 metres to 5K.

Here’s an example: 8 x 400 metres at speed-form pace with 3 to 4 minutes of recovery jogging between efforts.

You should do speed-form sessions once a week, and these sessions should make up no more than 4 to 8% of your total training.

Yasso 800s

Yasso 800s are an invention of Runner’s World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons.

If you want to run a marathon in 2:44, 3:28 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:44, 3:28 or 4:11. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds.

Bart suggests doing Yasso 800s once a week as part of your marathon training. Start with 4 x 800 and build up to 10 x 800. Between the 800s, take a recovery jog that lasts as long as your 800s. 

Long runs

Long runs form the foundation of all marathon training programs – they build everything from your confidence to your discipline to your fat-burning. So, even when you’re not training for a specific marathon, it’s a good idea to do at least one semi-long run a week.

Because long runs are done at a relaxed pace, there’s great latitude in how fast you actually run. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs.

But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it’s going to take you.

To get a general idea of what you should be running each week, follow these basic rules: 

How often should I do ‘hard days’? 

I recommend that most beginner and intermediate runners do just two hard days a week. More advanced runners can do three hard days if they’re careful.

Each of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs.

What should I do on ‘easy days’?

A hard session should usually be followed by one or (even better) two easy day sessions. Easy days can include rest days.

How many ‘rest days’ should I have per week? 

I recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk).

Most beginner and intermediate runners should run no more than 4 to 6 days a week.

These guys could help you in so many ways:

Evernote

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Plazah

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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.

These guys could help you in so many ways:

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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!  

These guys could help you in so many ways:

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Plazah

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The Priority Training Principle

The Priority Training Principle

Priority training is a Weider´s training principle, used when a muscle (or muscle group) is not developing at the same rate as the rest of the body. The difference between a good physique and a great physique is proportion, balance and symmetry.

The ideal physique is symmetrical, the upper and lower body are in proportion, and there are no muscles which stand out to the eye as over or under-developed in relation to the others. Unfortunately, the body doesn’t always develop evenly.  After a few months of starting a regular training program, most people have already noticed that some muscles grow faster than others. 

Two main factors cause this unbalanced muscle development:
  1. Genetics: meaning that even if you’re diligent about training every muscle equally with the same amount of intensity and consistency, you’ll probably see some muscles fall behind others. That’s simply your body following its natural genetic pattern.
  2. There’s also a natural (unconscious) behavior. Most people give certain muscles special treatment, while other muscles are neglected. The body parts you don’t focus on, your least favorite body parts, or the exercises you find most difficult or unpleasant often get left to last and trained as an afterthought, or blown off completely. If you recognize errors like these and correct them, you can develop outstanding proportion, balance and symmetry.
Balanced body
The good news is, even the most stubborn muscles can be improved by working hard and using the right training strategies. It’s all about making weaker muscle groups your top priorityAmateurs focus too much on their strengths. Priority training is a principle used to improve muscles that lag behind the others. 
 
Here is where priority training begins: with honest assessment. Your first assessment is right in the mirror and you can do that immediately. Next come photos, videos and the opinions of fellow athletes, trusted friends and expert coaches.
Once you’ve identified body parts to prioritize, you’re ready to start making changes to your workout schedule and using priority training techniques. In some cases, this means training completely the opposite of the way you’re used to. That will take an open mind and willingness to change your training habits.
 
Priority training is not a single tactic, but a group of them, designed with one purpose: to put more attention, energy and effort into training the lagging body parts until they come into balance with the rest of your physique. 
 
Here, you’ll find the best priority training techniques that I’ve used and which I’ve taught to my clients over the years. These are classic techniques, dating back to the Weider era, so they’ve been tested and proven for years. Some people start by choosing the one strategy that seems most logical or appropriate based on their situation. But keep in mind, to get better results, you can attack your weak areas using multiple strategies.

1. Change the order of your exercises (train your weak body parts first)

Whatever you train first in your workout usually gets trained the hardest simply because you have more energy and strength at the start of the workout. Whatever you do last in the workout is usually trained with the least effort.
 
Change the order of the exercises in your workout so that the body part that needs the most work is done first, when you are mentally and physically the freshest. Never train your weak body parts last.

2. Change exercises to emphasize specific parts of a muscle.

A muscle has different sides, angles or facets. Some muscles are more complex than others, with fibers that fan out in multiple angles or which have separate heads with different tendon attachment points.
 
For example, the deltoids are well known for being multi-angular with distinct movement patterns for the front, side and rear portion of the muscle.
 
How much you can isolate individual heads of each muscle is controversial, but we know it’s possible to place some added emphasis on different portions of a muscle by choosing the exercises that best activate those portions. 
If you carefully choose the exercises to work the part of the muscle that needs the most work, that one simple change, combined with persistence, can bring everything into balance and create an impressive muscle from any angle.

3. Use a body part split routine with dedicated days for your high priority muscles

Full body workouts are popular, effective and ideal for beginners, for anyone with strength goals or limited days per week to train. There’s nothing wrong with full body training in those cases.
 
However, body part split training is ideal in the case of priority training to bring up a weak muscle, it’s one of the best strategies. You simply choose or create a custom split routine that gives you an entire day dedicated to your prioritized muscle group.

4. Increase your training intensity for your prioritized body parts

This simply means putting more physical and mental effort into every set and every rep. The whole idea of priority training is that you don’t push harder for every exercise or body part; you conserve your energy and put the extra effort only into your prioritized body parts.

5. Increase the volume (more exercises, more sets)

Usually, when you think of progressive overload, you think of increasing how much weight you lift. But another way to increase overload is simply do more sets (increase the volume). That could be more sets of the same exercise, or additional exercises.
 
For priority training, simply do more sets for the lagging body part. More is not always better, but as long as you have the time to do more sets and to recover from the added volume, this is a simple and effective way to increase growth.

6. Train overdeveloped body parts with less volume, intensity or frequency

Although most of these strategies revolve around working harder on the body parts you want to improve, it is entirely possible that to balance your physique to the proportions and symmetry you want, you may also need to back off training your most well-developed muscle groups.
 
It’s ok to train some muscle groups harder, and at the same time train others lighter, if they are already highly developed.

7. Mentally train yourself to focus on improving your priority body part

Mental training is a vital part of achieving your muscle-building or fat loss goals. In the case of priority training, it’s important because many people develop negative belief systems about their “weak” body parts (often blaming them too much on genetics).
 
The mental training starts with believing it’s possible to grow and change your body. You must visualize it and mentally see yourself training hard and growing into exactly what you want to look like. 
 
Change everything to the positive. What you used to call a weak or lagging body part, you can start calling it a priority body part. Stop thinking about it as weak.

These guys could help you in so many ways:

Evernote

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Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

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The media week

Hello, dears!

Have you missed me? I´ve missed you a lot!

Since I got the honor to be included in the Top 100 fitness blogs, things have gone crazy. I’ve been interviewed on TV and the radio this week and messages and emails keep coming. So, I want to apologize for being missing in action this week. Hopefully, everything will go back to normal next week, or i will adjust to the new “normal” next week, and I will be able to read your post as I was used to. 

Also, I want to thank you for your patience and support, none of this would be possible without you!

I know you probably won´t understand a word of Galician (it´s similar to Portuguese), but I want to share the TV interview anyway, haha! 

Have a great weekend!

I´m going to enjoy some rest…

well deserved rest, I think.

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

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Glenda sent me fabulous gifts

I was having breakfast this morning and I received a package from Glenda. A couple of weeks ago she told me she was going to send me some shirts but somehow, she managed to include some touching surprises in the package!

Without a doubt, I´m blessed with the best clients on the planet!! More than clients, they become friends. In this job, confidentiality is a must and I´m only allowed to brag about some of them. As you may know, Glenda won one of my giveaways and, since day one she gave me permission to share her pics, measurements, and anything I could need to promote my business. I have to say that this is unusual, my clients prefer to keep anonymous, most of the times. But Glenda is also unusually amazing!!

Glenda, sunshine, THANK YOU SO MUCH!

Now, I know you are curious and want to know what was in the package. I opened the package and put all the contents on the table. There were three shirts and two more unexpected items.

dav

A super funny postcard:

dav

dav

This is already hanging on my wall, close to the pc screen so I´m going to read that I´m outstanding every day from now on :)

Also, the package included an amazing knit prayer pocket for my mother (she will go to surgery soon to remove some kidney stones and Glenda has been praying since she knew about it). I can´t thank Glenda enough for that! and this prayer pocket is just too much.

dav

And three wonderful Under Armour shirts that I promise that you will see me wearing and sweating in the next exercise videos.

dav

mde

mde

I couldn´t feel better, happier or more motivated. And after publishing this post, I´m going to use the green shirt for the first time, because I love it :D

I wish you a day as great as mine!