Tag Archives: home

It´s time for a challenge

Hello, dears!

Please raise your hand those who want to lose weight! I don´t know what a typical summer vacation is like where you live, but in Galicia, we spend the summer eating from party to party. By the end of the summer, we all need to lose weight.

Have you eaten too much this summer? Maybe you´re more Galician than you think.  No worries, my friend, between party and party, I have been preparing this new challenge for this moment.

Home workouts to help you get back in shape from home. You only need dumbbells, a Swiss ball and less than 30 minutes. The challenge also includes some nutritional advice.

We could say it starts at hangover/inactive level and it gets harder with time.

 

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Are you ready to join us? Click here and Add to calendar.

The challenge will sync with your calendar so you can easily access the workouts from any device.

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Each workout is an Evernote note. I strongly recommend you:

  1. Use Evernote.
  2. Copy the notes to your account and edit them. Write down how many reps and how much weight. Add your comments and meals.
  3. Save this challenge to compare and track your progress in the future.
  4. Eat your veggies 😉

 

 

Foam Rolling

This month we´re going to learn how to foam rolling. I love my foam roller so much, I´m even worried! Maybe I skip a training session or miss a yoga session, but I always find ten minutes to catch up with my blue friend (you´ll see it´s blue).

As each exercise has its own instructions, but there are main guidelines and usual mistakes common to all of them, I think it´s easier to read separately. Once you know the “rules”, it gets boring read them over and over again, right? Anyway, if you need a reminder or thinking on new followers, I´ll add a link to this post for everyone´s safety.

  1. WARNING! Most important: Do NOT use the foam roller on your lower back. Never. You may get injured. And that´s the opposite you want. Rolling your lower back will cause your spinal muscles to contract to protect your spine. To release your lower back, we roll the muscles that connect to it, glutes, hip flexors, and so on.
  2. Time: Ideally, you should spend 20 seconds or so on each tender spot while managing how much pressure you apply. When using a foam roller you should apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain.
  3. Pressure: Apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain. On painful or inflamed areas, it’s often best to roll just a few inches away first and then use large, sweeping motions to cover the entire area.
  4. Speed: Do not roll too quickly; slow and concentrated movements. If you roll too fast, your muscles won’t have time to adapt and you’re not going to get relief.
  5. Bad posture: If you use an improper form or bad posture while doing this, it could exacerbate existing postural deviations and cause injury. This is why we give specific instructions on each exercise!

Are you ready to foam rolling?

Workouts for free

Hello, dears!

Thirteen months ago, I received one of the most exciting emails of my life, from Stanza. Long story short, after an interview they invited me to use their app and get involved in Nike´s 21-day challenges. Since then, I´ve been thinking, overthinking, and working on my own calendar, trying to find a way to make it helpful and easy to use (myself included).

Thirteen months later, I think I´ve found it! And it feels REALLY good 🙂 If “Get in shape” is one of your resolutions, you don´t want to miss this!

In a single category, you have three daily events with different goals. Each event has multiple routines, you only have to choose the one you want to do. Circuit training to lose weight, strength training, back pain relief, and so on. Currently, there are 17 different routines, but the number is going to get much bigger. Organized like these, I can easily add more routines, but I don´t have to create more events a day.

Well, take a look to my new landing page first, and then I´ll tell you how it works, with more images 🙂

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The key in this process is to hit the “Add-to-calendar” button. If you pretend to do exercise, this shouldn´t be an effort, right?

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As you see, we have three daily events, but the time is just a way to organize them. Once you sync to your calendar, you can set the time that best suits your daily schedule. Copy the event to your calendar and edit the options. Examples, from Outlook:

ejemplo-copiar-a-tu-calendario

and Gmail:

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You can sync the whole category (recommended to stay updated) or single events, the choice is yours.

I hope you like my little Christmas surprise! Wish you all a Happy and Healthy New Year!!

Big hug, David

Your new fitness calendar

Hello, dears!!

I´ve been working hard on the new fitness calendar!!! DANCE WITH ME 🙂

4 categories: beginner, intermediate, advanced, and free downloads.

4-weeks workouts. Programmed rest days.

Daily cool quote to boost your day 🙂

Programmable notifications.

2 languages: English and Spanish.

Music (Spotify playlists), exercise videos (and descriptions), home equipment…

Specially designed for your phones…Anytime…Anywhere 🙂

No email required (I don´t want to send you newsletters).

Sync for free, eat your veggies, and tell your friends where have you got those abs  😉

Chape Stanza Calendar
SYNC HERE

One-Arm Dumbbell Row

Most beginners have problems to keep their spine straight doing rows. Instead a flat bench, you can use a couple of chairs, and practice at home. Keeping your spine straight is essential to avoid injuries.

Place your right knee and right hand on the chairs (bench). Bend your torso from your waist until is parallel to the floor. Bend your left knee if necessary.

Pick up the dumbbell with the left hand, with the palm facing your torso. Do not bend your wrist! The forearm should not do work.

Exhale and pull the dumbbell, keeping your elbow close to your side and keeping the torso stationary.Concentrate on squeezing the back muscles.

Inhale and slowly back to the starting position.

Repeat with the other side 🙂

Workout for beginners: Wax on, wax off.

Hello, dears 🙂

I promised some new workouts and challenges so, the first one is almost ready!

Let´s begin with the beginners and a full body circuit workout. I´ve limited the required equipment to the basic fundamentals 🙂 You will tone your body while you learn the essential exercises because I know you are busy. Warm-up, workout, and cool down in less than one hour.

Do your remember “The Karate Kid”? I´m not Mr. Miyagi and this is not karate but it´s the same spirit 🙂

You have your daily quote, playlist, descriptions, weekly progressions, and that arrow in the upper right is for sharing with your friends.

Wax on Wax off

So, add to you calendar beginner´s category now and become fit and healthy 🙂

Lying chest press

Hello, dears 🙂

I wish you a great week ahead which implies stay active and healthy. You only need two dumbbells. With this exercise, we work pecs and abs at the same time.

Liye on your back, with your spine in a neutral position and a dumbbell on each hand. Lift your legs and bend your knees to avoid an excessive curve on your lower back. Your head, shoulders, and butt should make contact with the floor/mat. Inhale.

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Exhale. Contract your pecs, pressing to straighten the elbows as you extend your knees maintaining your legs raised.

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Also, this will help with your push-ups 🙂