Tag Archives: gym

Open invitation to all coaches/trainers

Dear fellow coach/trainer,

Would you like to get more followers and drive more traffic to your blog? Would you like exposure for your content? I have no advice to get more followers, traffic or exposure. But I do have an offer you shouldn´t refuse.

Back in the day, I started blogging as all of you, with no followers and thousands of questions. After two years of daily posting, I´m proud to say I have thousands of followers and a bunch of answers.

There are some well-known strategies to get your blog out there, like awards, tags, and so on. Between nominations and invitations, I realized guest post worked better for me. It´s logical, I got invited to write about fitness at any blog, some followers of this blogger like what they read and they decided to follow me as well.

I will be in debt forever with Kally, at Middleme for showing up in my email with a great idea, exercising at the workplace. Besides all the fun, the biggest advantage for guest authors are the free backlinks, traffic, and subscribers they receive.

In the other hand, I had the chance to be the host. Again, more followers and traffic. I dare to say it´s a win-win situation. That´s why I openly invite you, fellow trainer, to write a guest post for this blog.

I can offer you 2000 WP followers, almost 3000 followers on Twitter, and near 1000 on Facebook. But most important, a great and active community I love and care about. So, a positive and encouraging message towards a healthy living is required.

Please, email to info@chape.es if you´re interested.

Best,

Chape

 

Evernote Community Leader

Hellooo, beautiful people!

Huge Breaking News! I´ve received an email this morning. It begins:

“Thank you so much for participating in the Evernote Community Leader training. I really appreciate you working through the exercises and for your patience as we’ve been reviewing everyone’s exercises!

So… here’s where we get to the most important part of the program – your results. The Evernote team has spent time reviewing your final exercise, and I’m happy to say that you’re now an Evernote Community Leader – officially!…”

[…]”

What is Evernote? It´s a productivity tool which helps you meet your professional and personal goals. People around the world use Evernote for education, research, project planning, small business, personal organization, and of course, blogging. A few years ago, I saw a great potential on Evernote for fitness, and I started to work on it. Today, I understand this app is practically limitless, and I´m proud to say I can teach anyone how to use Evernote for fitness. This also means other trainers, clubs, gyms…

Chape´s method is about to change the fitness industry! Do you imagine sharing a digital notebook with your trainer/client where you both what´s done, what´s not, workouts, meals, articles and research papers, reports from other apps, always at hand? Yes, heaven on earth.

But this post is just to let you know that we´re going to talk much more about how to use Evernote for fitness. As you imagine, this designation comes with some extra work, redesigning a little bit the website, writing new content, developing new services and some other things I´m sure I´ll find out I need to do in the process. So, I´m going to take a break from posting exercises until I have these new tasks done. I´ll keep posting the daily quote because I have a personal goal in mind, two years of daily quotes. The first years was easy, and I think I can´t find quotes for three. I´ll be good with two, and I hope you too 🙂

 Speaking of quotes, do you want to know which is my very favorite?

“The best is yet to be.” Robert Browning

I know I should say have a great day but, I´m so joyful right now, I have to wish you a great decade ahead, it´s how I really feel it.

Big hugs!!

 

Dirty dog

The dirty dog involves your abs, butt, and hips. It´s a great exercise to prepare the body for activity.

Come to a hands and knees position. Engage your abs. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips.
Exhale. Keeping the knee bent, slowly lift the knee outwards and upwards toward the side. Try to move the leg without causing movement in your torso. Hold this position briefly, while keeping a stable torso and head level with your spine.
Inhale and slowly lower your knee back to the floor.
Repeat and switch legs.

Do you want to gain muscle or lose fat?

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Contralateral limb raise

This exercise is one of the best ways to target your back, particularly the muscles that help to stabilize your spine.

Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.

Exhale and slowly stretch one arm and one leg out and lift them off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoiding any arching in your back. Hold this position briefly. Return to your starting position.

Inhale and return to the starting position.

Repeat and switch sides.

Do you want to gain muscle or lose fat?

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Standing Barbell Curl

The barbell curl is a pure biceps mass builder. This is very simple exercise to perform but as with all other exercises, the form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.

Hold a barbell or E-Z bar with palms facing forward. Your grip should be shoulder-width apart. The bar should rest on the front of your thighs with your wrists straight, not bent.
Stand in a split-stance position with knees slightly bent to stabilize your body. Brace your torso by contracting your abs. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine.

Exhale. Contract your biceps, bending your elbows, and raising the bar toward the front of your shoulders in a slow and controlled manner. Keep your torso erect and the wrists in neutral. Do not allow the shoulders to shrug, the back to arch or the elbows to move forward throughout this movement.

Inhale. Straighten the elbows and lower the barbell back to the starting position in a slow and controlled manner. Do not bounce the bar off the front of your thighs.

As some of us show structural differences at the elbow, we may not be able to grip the barbell with our arms against our sides in the lowered position unless we force a bend at our wrists. The grip position you select should be the one that is most comfortable and enables you to keep the wrists aligned with the forearm.

Do you want to gain muscle or lose fat?

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Barbell Shrug Behind The Back

This is an excellent exercise for your traps, and I like it very much because I don´t need a heavy weight to feel the burn.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back with palms facing back. Your hands should be a little wider than shoulder width apart.

Exhale as you raise your shoulders up as far as you can go. Hold there for a second.

Inhale and return to the starting position.

Repeat.

NOTICE: Do not lift the barbell by using your biceps. The arms should remain stretched out at all times.

Do you want to gain muscle or lose fat this month?

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Barbell Overhead Triceps Extension

This is a classic exercise for triceps, but you should be careful and I don´t recommend it if you have lower back issues. As you imagine, holding a weight behind your head creates tension in your lower back.

Stand-up holding a barbell or e-z bar with palms facing forward and hands closer than shoulder width apart. Feet about shoulder width apart. Lift the barbell above your head until your arms are fully extended. Keep your elbows in.

Inhale. Keeping your upper arms close to your head and elbows in, lower the barbell behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.

Exhale as you contract your triceps, extending your arms to the starting position.

Repeat.

Do you want to gain muscle or lose fat this month?

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Add to your calendar for free and get fit from home!