The best way to start 2018

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

9 thoughts on “The best way to start 2018”

  1. Thank you! So happy to be working with you, I know it’s going to be awesome :D Looking forward to a check in next week with lower numbers & higher energy!

  2. Hey Chape! I read Mliae’s post, and I have one question. Why are you have her drink warm water when she wakes up? I always have a glass or two of water when I get out of bed, because I’m always thirsty then. But I usually make sure it’s cold. Is there some advantage to drinking warm water?

    1. Warm water on an empty stomach improves the functioning of the gastrointestinal tract and the kidneys. Warm water has a calming effect on the body, which helps relax the abdominal muscles to provide relief from cramps and muscle spasms. (Cold water on an empty stomach can cause these muscle spasms and cramps).
      Also, warm water increases the body temperature and, therefore, increases the metabolic rate. When this happens, it also stimulates the burning of calories.
      Warm water is better than cold, my friend ;)

      1. Welcome :D The benefits of drinking warm water were well-known by the Romans. They founded a lot of hot springs, not only for bathing but for drinking that water ;)
        Nowadays there are hotels that give all kinds of thermal treatments in those ancient places founded by the Romans.
        Big hugs!

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Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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