Posted on

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.
Posted on

Fitness Advice #1 Start Now

Yesterday you said tomorrow

As the New Year approaches, many of you may be writing your New Year´s Resolutions yet. Chances that “get in shape” appears on your list are high. And that´s ok, but let me tell you: about 80% of you will fail. I don´t want to discourage you, but it is what it is.
So, 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. Well, it may happen, but my experience (and January´s abandon rate) tells me you have more possibilities to win the lotto.
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 New Year, 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!
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… It doesn´t matter what your specific goal is, today is the right moment for you to start chasing it. 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”. 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 if you create your Evernote account using my referral link. 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 in the sidebar 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

I have not trained for a long time and 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. All this will appear only in the notes, in due time. Of course, I am at your disposal to answer any questions and help you get the most out of these workouts.

Just one last thing: Happy Sweating!!

Posted on

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!

Posted on

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.

Posted on

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.

Posted on

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!!

 

Posted on

How to Make This Year Your Healthiest Yet – Guest post by Paige Johnson

Do you need to change some habits and get healthier? Who doesn´t?

Paige from Learnfit.org is here to give you the guidelines to start right now. There is no better time than now. I hope you decide to follow her advice! Without further delay, here´s her great insight.

“If you are ready to commit to getting healthier, you don’t have to wait for a special holiday or moment. The sooner you get started working toward health, the better you will feel and the more you will thank yourself when you start seeing results. If you’ve struggled with poor health, obesity, addiction, or depression, you will find that improving your nutrition and exercising will improve your overall well-being and give you the energy you need to stay on track toward a healthier you. If you’re not sure where to start, these tips will help.

Understand There is Time to Fit Healthy Habits into Your Daily Life

Many people wait for the right time to get healthy because they think they are too busy to start right now. The truth is, no matter how busy you are, you can fit healthy habits into your schedule with a little preparation and inspiration. By starting small and committing to a few healthy life changes, you’ll find that you can make this year your healthiest yet.

Frau auf Waage mit ObstFirst, work on improving your nutrition by making healthier eating choices. Replace sugar in your coffee with almond milk. Replace sugary cereal with a one-minute mug quiche or cinnamon breakfast quinoa that you can cook in the microwave before you head out the door. Spend time on the weekend prepping lunches and dinners for the week so you won’t be tempted to hit the drive-thru at a fast food joint on your way home or between meetings. You can cook chicken and other protein for the week and slice it before storing it in the refrigerator so it’s ready to go for salads and wraps for the week. You also can keep sliced veggies and fruit in the freezer for the week, too.

Wake Up with Lemon Water

Of course, we all know that we should be drinking water throughout the day and fulfilling our daily ounces to stay hydrated and healthy. Water is free natural and healthy helps keep you full so you don’t overeat. But, water can be a bit boring. Squeezing some fresh lemon juice into a tall glass of water in the morning is a wonderful way to start your day because it boosts your immunity with vitamin C and improves digestion. It’s also good to start drinking water as soon as you wake up to help flush your system and to keep you on track you’re your daily water intake. Lemon water is a healthy alternative to plain water. Just remember that lemon is acidic, so you should rinse your mouth after drinking it.

 Find a Workout Buddy

Working out alone is not as fun as working out with someone else, so find a friend or coworker or ask your spouse to be your workout buddy. You’ll be able to hold one another accountable, and you’ll find that your workouts go more quickly when you have someone to complete them with. Workout buddies also are great partners for trying workouts that you may shy away from on your own, so sign up together for a class you were hesitant to attend alone. Or, try out some new fitness equipment with your workout buddy to change your workout routine a bit.

Keep a Fitness Journal

It’s also a good idea for you to keep a fitness journal throughout the year so you can vent your frustrations, track your progress, and discover patterns of overeating, stress eating, poor sleep, and the like. Some people find that looking over their entries keeps them motivated and inspired to keep up the hard work, especially when they begin the journal by explaining why they want to get healthy and what their goals are. You’ll be able to hold yourself accountable for healthy eating, healthy habits, and workouts when you write down your food and activities each day.

You can make this the healthiest year yet if you develop healthy habits and fit them into your busy schedule, drink lemon water first thing in the morning, work out with a buddy, and keep a fitness journal.”

If you decide to follow Paige´s advice, I may help you with the fitness journal. I´ve been working on a digital fitness journal, and it´s ready to use. You can read more about, and download it, here 🙂

 

Posted on

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

Posted on

Jordan´s Breakfast Club Notebook

Hello dears!

I have an exclusive workout for you today. As you know,  I´m a proud member of Jordan´s Breakfast Club. Last December, I had an interview with the Jordan Marketing Director to give them feedback. She told me that new version would be available next autum, but I received it on February!

Club´s workouts are delivered via Facebook Messenger. I have used Facebook for training before, but I like Evernote better. So, I copied every message and workout as a note, adding my own little extras.

Jordan Club Notebook

The notebook with all the workouts is public and you can find it here. No downloads or info required.

I think between Facebook and Evernote´s version is you can easily record your times, reps, etc. Then you can easily access this info anytime. Facebook messenger is not the best to do these things, or that´s my opinion.

Also, you can easily contact me if you need help or support 😉

If you want to improve your stamina, quickness, and strength, this is your workout.

If you desire an exclusive world class workout, this is it!

If you Love basketball and want to train like a Pro, what are you waiting for?

If none of the above, I would love your opinion anyway 🙂 Visit the notebook and let me know what you think 😉

Posted on

Single leg V-up

The single leg v up will help you build up the strength and coordination for a clean full V up. We all want a strong core, right?

Lay on the ground with your back flat to the ground and your arms and legs pointing straight up. At the same time, slowly lower your legs towards the ground.

Raise your arms above your head so that you end up in a banana-like position.

Exhale and raise both arms and one leg at the same time.

Don’t go too fast on these, you want to make sure you’re really using your core strength and not just relying on momentum to get your legs up and down.

Inhale on you way down and repeat, switching legs.

Available free workouts:

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Sync here:

calendario-insertado

Posted on

Push Throughs with Resistance bands

A cool exercise for your core!

Anchor your resistance band at the bottom of the door.

Lie on your back with your knees bent, in a crunch position and grab the handles and keep them just above your stomach. Make sure that you’re in a position where the resistance band is straightened out.

Exhale and push the band towards the center of your thighs. As you do that, lift your shoulders and head off the ground. This step is all done in one motion.

Inhale as you return to the original position. Repeat.

Full workouts:

calendario-insertado

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Posted on

Alternating shoulder tap plank

This exercise strengthens and tones the abdominal muscles and lower back. It requires no equipment and little space. This is one of many variations you should try.

From a standard plank position, reach your right hand to touch your left shoulder. Put it back down and repeat with your left hand tapping your right shoulder.

Do not let your hips sway side to side as you move.

Full workouts:

calendario-insertado

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.