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 🙂

Plank

The plank is an isometric core strength exercise that involves maintaining a position for the maximum possible time. The forearm plank is what most people consider to be a standard plank.

It builds strength in our core, upper and lower body so it´s a good full body workout. We do not need any equipment to perform this exercise, and it also improves flexibility by stretching muscles and will improve posture if performed regularly.

The plank works almost every main muscle: deltoids, biceps, triceps, obliques, rectus abdominis, erector spinaelatissimus dorsi, pectoralis major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

Start by getting into a press up position.

 

Bend your elbows and rest your weight on your forearms and not on your hands.

 

Your body should form a straight line from shoulders to ankles.

Engage your core, hold this position, and enjoy 🙂

 

Jumping rope

Jumping rope is cheap, portable, and a great calorie-burner.

 

“According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

  • 30 minutes of jogging
  • 2 sets of tennis singles
  • 30 minutes of racquet and handball
  • 720 yards of swimming
  • 18 holes of golf
  • ACRO-JUMPING
  • JUMP ROPE ENTERTAINMENT

In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spatial awareness and reading skills and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance”. Jump Rope Institute

The exercise surface is important. Do not jump on a carpet, grass, or asphalt. Use a wood floor, piece of plywood or an impact mat made for exercise.

If you haven’t jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately.

  • Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
  • Next, without using the rope, practice jumping.
  • Finally, put the two together. You’ll probably do well to jump continuously for one minute.

Jumping rope improves your coordination. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing. This practice, over and over again, makes you “lighter” on your feet.

Increases your strength in the muscles surrounding your ankle joint and in your foot, decreasing the chance of injury to those areas.

“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.” Science Daily

 

 

Bithdays, awards and challenges

Hello, dear friends 🙂 I hope you´re enjoying your holidays. I´ve been busy working on my New Year´s Resolutions. Thank you so much for your help, inspiration, and motivation.

As I type, Chape´s Challenge Calendar is a beautiful, unexpected, and healthy reality.

Chape´s calendar

I will add new categories soon (to the calendar). I have a pile of exercise descriptions “ready” to publish. Thank you all for this new “editing mania”, I thought I was plenty. It seems there is always room for another one!

I want to make clear one thing: I don´t want to sell you anything. I don´t want your email addresses. There is no newsletter or a new big deal I want to deliver often, periodically or almost never. This is like a free buffet where you serve yourself adding to your calendar as you like. If you need online personal training, please visit services & pricing 🙂

Once upon a time, I promised a post about my great grandmother´s birthday. It was my day off this month and I really enjoyed it with my family. I forgot about the post thing and only my grandmother likes family pics.

There she is, Laura 100 years old, holding Celia 5 months. Her brother, Manuel (4) made me have the best dinner in years. Their mother, Veronica and her brother Daniel, complete the last minute pic. Thanks, Grandma! cumple 1

Since that memorable day, I´ve received several nominations:

MiddleMe: Lovely blog award

wwwpalfitness: Dragon´s Loyalty Award, Liebster Award,

Life of El Paso Woman: Versatile Blogger Award

Hope: 3 Day Quote Challenge

Element: Sunshine Blogger Award

Blogmaniac: Liebster Award

Thank you so much for the awards and understanding the notorious delay.

Wish you all a Happy and Healthy New Year!!! Love and light 🙂

 

 

3 Day Quote Challenge (VII, Day 3)

The amazing Saloni has nominated me for this challenge. If you are looking for inspiration, follow Vintage Sapience.

Challenge’s rules:

  1. Post three consecutive days.
  2. You can pick one or three quotes per day.
  3. Challenge three different bloggers per day.

Compay.jpg

Compay Segundo said: “I am a scholar of life. Every night before I go to sleep, I analyze every detail of what I did that day. I evaluate things and people, which helps me avoid mistakes”.

 

My nominees:

 

WWWINSEARCHOFMYSELF

Arpita’s Travelogue

Vintage Sapience

 

Darts Awards – Premios dardos

Premio dardos 2

Thanks, Bellaespiritu and Words and notion for nominating me for this award which is given in the spirit of friendship, creativity, community & originality. Those are the main reasons why you should follow their blogs. Check them out and discover two amazing bloggers who often inspire me.

Premio dardos 1

Award´s Rules:

  1. Include the Award´s Picture
  2. Nominate 15 other blogs and notify them
  3. Thank the blogger who nominated you in your blog and link back.

No questions, no facts… Just say: Hello 🙂

My nominees:

 

BLACK ROSE OF ICE

A Thousand Finds

First comes Mrs

LILRANT

Letters & notes

WALK WITH ME

IMPECCABLE HOPES

Untold Diaries

SMILES HERE & SMILES THERE

Food for Poetryy

a touch of my saint!

Ishma Imroz

STEREOTYPICALLY ABLE

Rincon del pasado

Toast & Tea Together

Souldier Girl

Life Events Observation

Random Writings on the Bathroom Wall

DEEKSHATAR20

Yellow wolf enlightenment

BYLUIS7

Be natural, be free.

A Wayward Scribblez

Vintage Sapience

Being Me Presently

Random Ramblings; Myriad Musings

Music Smells Like Noise

A cooking pot and twisted tales

My Silly World

wwwpalfitness

 

 

3 Day Quote Challenge (VII, Day 2)

The amazing Saloni has nominated me for this challenge. If you are looking for inspiration, follow Vintage Sapience.

Challenge’s rules:

  1. Post three consecutive days.
  2. You can pick one or three quotes per day.
  3. Challenge three different bloggers per day.

Today, breakfast with Marcel Proust 🙂

Proust

“The real voyage of discovery consists not in seeking new landscapes, but in having new eyes”.

“A change in the weather is sufficient to recreate the world and ourselves”.

“Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom”.

My nominees:

Mick Canning

K. Phoenix

Element

Dreams don´t work unless you do

Tauqeer Ahmad

Cricketer, Student of Commerce, Blogger, i write what i feel. Twitter @tauqeerrao1

That middle class girl

The winner of hearts!

Atmosfere Handmade Gifts

Stylish creations

Binoweb Tecnologia

Um mundo de informação e Tecnologia

Ama Blog

Book Collection, Fantastic Book

deartotolovekita

Thoughts of an expat, stories of an amateur, experiences of a college graduate.

Flexi Reads

Book Reviews, Book Tips, Book Quotes, Book Hauls, Book Jokes, Book Recommendations, Book Releases, Book Wrap ups and Poems

yocollector - Romania

Logo-colectii diverse, colectie insigne, colectie brelocuri, artizanat,

Srijan.

Love each other like You are the lyric and they are the music.

paperlanternsinpapertown

Heart only speaks when mind shut down...😊😊😊💘💘

DropCast

Words Express Everything

SUSANNE LEIST

AUTHOR of THE DEAD GAME--A PARANORMAL SUSPENSE

momoca

Life is about change. sometime its painful, sometimes its beautiful, but most of the time is both

Digital Passion

Inspiration | Innovation | Communication

Bette A. Stevens, Maine Author

A writer inspired by nature and human nature

Be Blogger (official)

I am a freelance writer and blogger with a passion to create original content. I develop web content and write for online and offline magazines. I'm a seasoned blogger with expertise in writing impressive blog posts, comments, and use of social media.

Shubham

Spread altruism and compassion worldwide.

Dining with Donald

Donald on dining in and out

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