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Best Workout Playlist January 18

I like to get into my own world. When I am at the gym there’s no distractions, No room for weakness. To make the physical changes you seek you must mentally prepare and be zoned in.

Research consistently finds that listening to music distracts athletes from their “bodily awareness” (read: pain). And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more profound effect on perceived effort during a workout. The study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo. But too fast is no good, either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.

I assume that many of you are going to the gym next week, so this is an excellent playlist that will help you to give your best:

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Contest winner – Testimonial

A few months ago, I organized my first contest. Fortunately, the winner was a blogger: Catherine, from “The diary of C.P”. She loves to run but, at that moment, she was having a hard time completing a 5k. If you want to know more about her, make sure to visit her blog and follow her journey.

It was a pleasure for me to help her, and today I am delighted to share her testimony with you:

“I had the great opportunity to work with CHAPE through a giveaway. That was a gift for the virtual being and help you achieve your goal of a duration of 12 weeks. In which we work different things, such as my diet, what I ate and the amount. My goal was to lose weight but the main one was to run and with that achieve a 5k race without stopping, which with the help of him as a coach was excellent in many aspects. He gave me tasks to perform and what I should do and what not.

Also, he told me the best of what I want to achieve and the steps to do it. If at any moment I had doubts or questions, his availability always was on point 100%. The distance from different countries was not an impediment and the flexibility worked incredibly for me. He was always there to give me advice, even give me encouragement when I thought I was not giving my maximum or best.

The system he used to communicate and send notes with the data for me was totally new but I adapt the fast because it is quite easy to use. I liked the system he uses because everything was organized by dates and themes and they always were there for reference. Because of my availability, we always chatted one day a week that’s where doubts and questions were exposed and always there he was with his greater knowledge to help.

Actually, it is a pleasure to have this opportunity and through his work to know a little about the person. He was always very professional and respectful. With his help during my training, I lose weight and most important I achieve my goal. He is part of my achievement, he was not physically there, but he was virtually helping me to focus and work on areas to achieve it. My satisfaction with his performance as a trainer is excellent. I recommend his work”.

I must admit that I love training bloggers because it is very easy to demonstrate that the testimonies are real, simply by linking to their blogs 🙂

Would you like me to organize another contest? Let me know in the comments!

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Foam Roller: Calves Relief

You´ll hear/read foam roller is a self-myofascial technique. Ok, self-myofascial release is the term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points muscles return to normal function. Normal function means your muscles are elastic and ready to perform.

Some of the basic, most obvious benefits are better movement and increased range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout.

We should start foam rolling our calves. From the shoes we wear to the way we sit in a chair, our calves are suffering most of the time.

I would like to introduce a new style of videos, please click play and be amazed how the letters fall from the sky, haha! No, seriously, I would appreciate your feedback.

Read the main instructions on how to foam rolling, here.

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From Walking to Running 21-Day Fitness Challenge

You all know I love sedentary people 🙂 If being more active or even healthy was in your New Year´s Resolutions…

young sporty woman preparing to run in early foggy morning in th

An easy way to build a healthy habit, a break from the daily grind or to start running.

All you have to do is click

Add to calendar Stanza

and find 12-20 minutes a day in your agenda to get healthy. My new and super cool partner

Stanza partner

will synchronize with all your devices. I will upload new (and free) challenges and workouts all year. Why?

  1. Why not? (This is a galician thing, we usually answer with another question)
  2. Thinking workouts is my thing.
  3. Share them is free.
  4. One of them will fit you!!

For support and questions, please feel free to join my Very Special Facebook Group 🙂