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.

20 thoughts on “The media week”

  1. Wow Chape, I’m so happy to hear about all of your success! You’ve obviously put a lot of work into your blog over the years, and now it’s paying off! The recent updates you made to your website’s format were also well-timed.

    I hope your success continues!

    1. Thank you so much, Josh!! 😁 I’m so happy you like the most recent updates (expect some more 😆). I hope this continues as well, at least I’ve received some interesting offers and projects lately, due to the list and the TV interview 😁 Big hugs, my friend!!!

    1. Muchas gracias!!! Si que es emocionante salir en la TV, la radio y los periódicos 😁 son como unas vacaciones, de acá para allá, conociendo gente nueva 😅👌Un gran abrazo!!!

  2. I’d wondered where you’d been, your posts seemed to get a little sparse lately. Now I know why! Congratulations on the enormity of your success, brother.

    1. Sorry, I know I haven’t been posting as regularly as usual! That was the reason 😅 Thank you so much, brother 😉 I will be back to normal next week, I miss my routine!! Big hugs!!

    1. Thank you so much 😉 The interview is on my personal account timeline 😅 But this post is on my Facebook page 😊

  3. So happy for your success, dear David. Nope, didn’t understand a word, but watch a bit and amazed how relaxed you seem to be during the interview. Bravo!
    How is your mother doing? Hope she is recovering well?

    1. Hahaha!!! Thank you so much, my dear Patty 😁 I did not have time to get nervous, they showed up on my door and the interview was short 😉
      My mom is doing well, still waiting for surgery, but she has no pain so… we all are in standby mode 😁👌
      Big hugs!!!

      1. Oh, I thought she would be operated last week. Well, in this case, keeping my fingers crossed again 😉 XxX

  4. Pingback: Light month - Chape Fitness

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Rest 30 seconds


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.

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.


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.


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.


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.


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.

(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.

(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.


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. 


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.


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. 


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.

Rest 40 seconds



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”.


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… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



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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