What have I been doing lately?

Hi everybody, how are you? Have you missed me? Some of you may have wondered what I’ve been doing lately because I have not blogged as often as I used to.

As many of you already know, my father suffers from Alzheimer’s and it has worsened in recent months. From the caregiver’s point of view, it is mentally draining. Everything is routine and repetition, day after day. So I started to feel like I needed to get away from other routines, like blogging, doing and learning new things, to regain my joy, clean my mind and open new horizons.

The first thing I did was to escape for a week to Malaga to do some courses at the school of sport sciences:

  • latest strategies to lose weight,
  • strength training,
  • functional training,
  • and hypertrophy programming variables.

I learned many new things and met very interesting individuals. Without a doubt, it was a good idea and my clients will benefit in the future from what I have learned in these courses.

But although fitness is my passion, there are many more things to learn about.

I have completed the Facebook Blueprint courses. Last month I have been testing the Facebook ads.

I decided to start small, with a limited budget and focusing on the region where I live, Galicia. I think the results are not bad for a beginner.

If you have any suggestions to improve the results, I’d love to hear them!

Having taken a break from blogging has worked well for me. I have recharged my batteries, and soon you will hear from me again on a regular basis. Until then, be happy and do not skip your workouts!

Big hugs!

40 thoughts on “What have I been doing lately?”

  1. Hi Chape, I have indeed wondered how you’ve been doing. I’m sorry to hear about your father, and can understand why you needed to change your routine.

    Those courses sound very interesting! It’d be great to hear about some of the things you learned during the course, when you have the time and energy to return to blogging.

    1. Thanks Josh! It is rough but at least he has no pain, you know… 😉
      The courses were very helpful and interesting, indeed. I just need to structure all the info and make it suitable for blogging. I have not your writing skills but I will do my best 💪

      1. That does sound rough :( Alzheimer’s isn’t an easy disease to deal with, for patients or their caretakers.

        Your writing skills are fine, especially considering that English isn’t your first language! Take your time designing the posts though, you have a lot to do!

      2. Yes! Most people think it’s only about forgetting things but they they un-learn basic stuff, how to put on a shirt, how to use the fork… Really weird stuff 🙄
        Thanks for your kind words 😊 After all these years writing, I should do better, and I will try… Just for getting some personal satisfaction 😁

      3. Definitely! It’s a long way down but we’ll walk through it with our best smile and a positive attitude 😉

        Reading and writing more… Noted, but I don’t promise anything… LOL!!!

    1. Yeah, well… He can’t get better… That’s the problem 🤔 but he’s still doing well 👍 Thanks 😘

  2. Great to have you back, you were missed! Wishing good health for your dad and best of luck for your future endeavors! My own dreams are dwindling due to hectic schedules 😬

    1. Thank you so much, dear 😘
      I know you are super busy right now but a lot of kids will thank your efforts in the near future, and you will reach your fitness goals as well. I’m totally sure about that 😎💪

  3. Sorry to hear about your dad 😦 Wish you lots of strength and for your dad lots of health! And yes, learning new stuff is one of the best things you can do! 🙂

    1. Thank you ❤️ Learning new things, getting out of our routines is definitely refreshing 😊 Luckily there are tons of online courses and I think I’m going to take many as a way of keeping my mind healthy 😅

  4. Alzheimer’s is a nasty disease, and the care taking is difficult. I’m so sorry, but sending the best thoughts and strength. I did miss your posts! But aim glad that you took this break and that it helped you recharge

    1. Thank you so much ❤️ This break felt good… There’s a long way ahead and it’s better to face it with a clear mind 😊
      Big hugs!

  5. Woohoo! We all need a break now and then.
    Chape, I have a question for you. Do body builders tend to work out differently? Are they more likely to work certain muscles more to give them the shape they aspire to for competing and are they actually fit and healthy?

    1. Yes they do work differently because their goal is different. They don’t want to improve their performance but they want to look as big and shredded as possible. However, the biggest difference is how much and what they eat. Nutrition is key to get that bodies.
      About the workouts, they focus on their weak points because it’s all about proportion on the stage. If your deltoids look smaller than your arms, you focus on your deltoids. Your hamstrings look smaller than your quads, you focus on them so your thighs look great from every angle 😊
      Last, they are healthy but they aren’t that ripped off all year long. A pro athlete may have 8-10% body fat on a regular basis, these bodybuilders reach 5-7% body fat for a competition.

  6. I’m sorry to hear about your father. It’s good that you’re able to do something that furthers your passion. I haven’t been blogging myself due to work and also caring for a parent who found out she has cancer. So, life happens!

  7. Hi David,
    Seems we both have been distracted by other areas and activities in our life. Great to read you have been taking some time to care for yourself as well. Sending you a big hug! XxX

    1. Muchas gracias Estrella 😊 unos días lo llevo mejor que otros pero, como tú dices, intentando sacar siempre lo positivo 😉
      Besos 😘

  8. Sending you hugs and blessings Chape as you take this much deserved respite time for yourself. And may your father continue to receive the care & attention he so richly needs.

Your turn. What do you think about this?

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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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