How to reduce the pain after training

Aerobics at the beach

Having so much free space and the sea in the background, why not moving your body?

By ChulucanasGym

During many time, El Toril Beach in Paita, peru, was abandoned. Adding the belonging contamination of the sand due to the solid residues, the sea in front of it has been suffering from a similar process caused by waste water emission.

The Peruvian authorities took control of the second one and started a surveillance plan that allowed to identify the companies uncontrolling  their emissions to prevent or to penalize just in case. The first one implied a citizen movement  which was joined later by the local authorities, until in the last years many cleaning journeys were hold for letting the space in acceptable conditions, at least for taking a sunbath.

El Toril Beach is attended by sports fans because it's next to Paita City, having the sea right there. People jogging, playing ball, working out someway, even swimming, meet there daily. 

For Perfect Body Gym's senior trainer Félix Oviedo, the beach is an ideal place to get balance within physical and mental health by moving the body. That's why he and his staff chose it as the right stage for  having an aerobics master class, last December 2nd.

During three hours, around 40 people summoned to learn with trainers coming from  cities around Paita.  "What we wanted was the people to take the stress away, burning fat, and enjoying the beach," Oviedo commented to ChulucanasGym.

Doing aerobics outdoors is not new but funny indeed. And it's not new because the humankind, inclusive since before it evolved such,  was in constant movement and needed agility and stamina  for moving around and getting everything  it required.

Essentially, the aerobic exercise consists into a series of moderate-impact moves with high repetitions, what inside the body, uses the oxygen to decompose the fat among the muscles, having it as fuel.

As a result, the internal and external tone of the tissues improves, heart beating regulates, cognitive capability increases, aging slows down in every level. and in a country with high levels of violence, it reduces  the stress  and  raises the wellbeing sensation.

By definition, running, biking, swimming, walking, and even doing home chores vigorously, are types of aerobic exercise. What is done at a gym class is spotting  the work on certain muscular groups, or along the body, controlling sequence and repetitions.

For the people trying to lose weight, the aerobic exercise is ideal because of the same in-muscle fat elimination process, what is good news for the ones ripping them, what means staying lean, that improves aesthetics. Remember you could have volume, but if it has no defined shape, won't look like well.

It's good to enlarge the fact of improving the heart beating in a big part because it makes the existent vessels wider, what reduces the heart work inclusive when you rest. Also, it holds away  the LDL-cholesterol (the bad one) and triglicerides, very related to hypertension.

Plus, it makes the vascularization more efficient, allowing  the blod to reach the parts of your body  where it made so difficult before.

If the exercise in general puts the body under  a constant renovation process, the aerobics are notable because  allows to regenerate the neurones,  your nervous cells.  And that is the explanation of improving  your cognitive levels, adding of course habits like reading , the academic study, and the memory games even.

And if this seems little, it decreases the adrenaline levels,  the stress-related hormone, increasing endorphines instead, the hormones  those give us the sensation of satisfaction.

Don't forget the aerobics improve the breathing, what increases stamina, so it allows to support the physical work for better.

If we add to all this the fact of practicing it outdoors, preferently natural, we see the benefit multiplies, and that is the intention of Félix Oviedo and  the Perfect Body staff who got involved into the beach activity.

"This is the sixth time we already do aerobics at the beach," he adds.

If you want to know when his next activity will take, you can follow him on his Facebook fanpage.

Finally, you must know that the World Health Organization recommends at least  30 minutes of daily physical activity someway, or 15 minutes per day  in intense mode at least, and before attending an aerobics class,  visit your most reliable cardiologist for determining your perfect time and rythm for you by an effort test.

So, let's go to the beach for working out?

Fitness for Actors: The Path to a Healthy and Successful Career

Actor Percy Williams appears in Colán, Piura, wearing a colorful swimsuit and showing an athletic, well-toned body, particularly in his chest, arms, and abdomen. His physique reflects a balance between cardio and strength training, maintaining a healthy condition for his age.

 

When we think of an actor, we imagine someone who not only plays roles but also radiates health, energy, and vitality. Percy Williams, at 53 years old (turning 54 in February 2025), is a clear example of how fitness can be a fundamental ally for those who want to stand out in acting.

 

“I've been going to the gym for 20 years,” he says. “I always try to keep my diet healthy; I'm not the kind who meticulously counts calories,” he adds. “I consider the gym a part of my life, which, besides giving me the image you see on screen, also gives me health and relaxation.”

 

The Importance of Fitness for an Actor: Acting is a profession that demands more than talent; it requires endurance, agility, and the ability to adapt to various roles. Fitness not only helps actors maintain a physical appearance suitable for their roles but also provides them with energy, improves their posture, and enables them to perform at their best during long workdays.

 

The Mind-Body Connection: Percy Williams knows that being fit is not just about looking good but also about feeling good. Regular exercise releases endorphins, reducing stress and anxiety, which can be common in an actor's life. This mental clarity allows actors to concentrate better on their roles, conveying emotions more effectively.

 

Physical Preparation for Demanding Roles: Actors often need to undergo physical transformations for a role, whether by gaining muscle mass or building endurance. Being in good shape, like Percy, allows an actor to adapt to these demands more easily, avoiding injuries and meeting the physical requirements of each character.

 

Practical Tips for Actors Who Want to Start Their Fitness Journey

• Balanced Routines: It’s essential to work on both cardio and muscle strengthening. This ensures endurance for energy-demanding scenes and strength for more physical roles.
• Functional Training: Movements involving multiple muscle groups, like those Percy performs, prepare the body for the challenges faced on set.
• Flexibility and Mobility: It's not just about being strong but also about being agile. Exercises like yoga or Pilates help prevent injuries and enhance the ability to portray characters requiring complex movements.

 

Nutrition and Rest, Your Best Allies: Percy Williams understands that exercise is just one part of the equation. A balanced diet and proper rest are essential for the body to recover and stay in top condition. Eating healthily and getting enough sleep ensure that an actor is ready to face any challenge that comes their way.

 

Fitness not only transforms the body; it transforms an actor's career. Percy Williams, at 53, is living proof that regular exercise and a healthy lifestyle can help an actor stay in their best form, ready to shine in any role life presents. Are you an actor or actress? Follow Percy’s example and give your career the boost it needs through fitness! | Follow us on X | Write us by WhatsApp | chulucanasgym@gmail.com 

Warm Up First

5 tips about its importance and correct procedure.

By Henry Hernández
Special to ChulucanasGym

What's the first  you gotta do when starting a training session at your home, the gym, or outdoors? The first you gotta do is warming up.

Its purpose is preparing your whole body in general and each muscular group in particular  for the serious part of  the training, whatever  you have chosen - power, resistance, functional. If you skip this step, the risk you suffer from injuries  is high.

For you to understand its importance, I invite to think of a piece of raw clay. If you propose to use it plastically for giving the wished form, it is going to break or it is not going to be molded like you want. That's why first it is worked out, warming it up by using the hands, so when the molding to begin is easier.

More or less it's the same principle with your body. 

Now, what every pupil asks me when I start to train him, and I request him to warm up, it's how to make it correctly. It's not only about moving. Here I give you 5 tips those you must never forget.

1. Stretch correctly
What are you going to work out today? Well, the first you must remember, when a muscular group is worked out, is you have an agonistic and an antagonistic muscle, I mean, a muscle that makes the action and another that opposes or balances such action.
The trick is stretching both muscles. For example, if you do squads, stretch gluteus and hamstrings (the muscles of your buttocks  and those are located in the back part of your tights, respectively)
The stretches allow to prepare articulations and muscles better, so you don't cramp  at the less expected moment. That's why this step is important.
Plan with your trainer  the muscles to stretch, the way and the time to be dedicated to this moment.

2. Be aware about reps
This is key because the function of warming up is to prepare the body, not doing all the effort in one slam, so when you begin the main routine, you don't have any wish to continue. I ever advice to do about 2 sets of 20-25 repetitions.
As lasting as your body develops, we can increase the number of sets or the number of repetitions, but if you're a beginner, that would be the recommendable.

3 Keep your body heat
I mean you rest the just time that allows you to recover but that unallows your muscle gets cold. when you train, the move produces certain little heat. So, the idea is not losing it. And that little heat is gotten by doing many reps. Thus, you activate and catch the wave.
Look! - This moment is important because here is when we really start to work out. Then if it is crucial, you'll understand you must never dismiss it and doing it correctly.

4. Control your resting time
Not too brief that you tire out inmediatly, not too long that you get cold and you have to start from the beginning everytime.
Depending on your grade, the routine type, and the time you dedicate to it, the resting times can last 30, 20, or 15 seconds. Ever start with 30 to setting you up progressively, even if you return to train after many time (for example, more than 3 months)

5. Get focused totally
Although there are colleagues who forget it and there are pupils who think this is a waste of time, the importance of balancing your mind and your body during a training session is so crucial that it reflects on the results. I see pupils at the gym who really get it, and pupils who laugh on their backs. And I laugh on who laugh because they don't know what they do.
Getting focused  or being concentrated means you are concious of the actual time, the move you do, how you're breathing, what reactions your body experience, and especially how you're managing the distraction.
Before moving any muscle, learn to take a time for you, leaving all your life out the training space, and noticing how you breathe. Try to regulate your inhalations and exhalations until they happen naturarily, so deep that you feel your lungs to fill, then letting them empty for receiving the next air load.
When you catch it, have eberything you need to train close to you, listen carefully to the instructions of who is guiding you, do every rep and set realizing about you do and how you do it, watching your rests, paying attention to the change of exercise just in case.
Learn to visualize yourself in your mind with the whole physical achievement you're looking for. Believe it or not, this mental exercise favors possitively the physical exercise because it gets your body ready to get the maximum advantage from the effort you do. Hold the visualization during the main routine and once you finish.
When your session ends, ever express gratitude to yourself, to the one who support you, and to what is around you. You'll see when you retake your life, everything will be seen different and even easier.

whenever, I'll feel happy to receive your questions in here or directly to my Facebook account where we can chat in private.

Home Training

Is it possible to get the same results than if you worked-out at the gym?

By ChulucanasGym

Despite many posts say on the net, training at home is an option for people who don't have enough available time for attending a gym but could have the necessary will power to enter one.

It's also a choice for the ones who dont have enough money to pay a membership due to different reasons, but who also show up the enough will power to reserve a part of the day for keeping fit.

And the will power could be the starting point. If you don't have the enough motivation to schedule an hour of your day, or to set up the time for working out, you won't do anything.  Surely, you can request your best friend to visit at home for doing both together, but what would happen the day that friend can't attend?

Missing the training might not be your option, so the cause that motivates you must break out from yourself, in the beginning.

[READ ALSO: A quick guide for beginners at the gym.]

Define Your Goals
The question everybody asks is what exercises can be done at home, and the answer is before designing a routine, set up your physical achievement goals first: losing weight, keeping fit, increasing mass (yes, it is also possible).

Unless you already have previous experience with a supervised training at a gym (what trends to develop discipline), it would be worthy to invest in a personal trainer who helps you to set up those goals with greater objectivity and based upon science, biotype and body measures in other words, so the diet you use to have and you can optimize, and another relevant information as well.

Look for many opinions before choosing a personal trainer. The ideal is that one becomes a companion along your whole training process, but if your budget don't allow to, that could help you to start up with your first session, then supervising you weekly, biweekly, or monthly.

Remember that although you can develop a degree of trustness and friendship with your personal trainer, the ideal would be the relationship to be strictly professional at the time of coaching on you.

Whatever the reason, if you are not available to have a personal trainer, you can write us down at chulucanasgym@gmail.com for providing you with remote orientation (online). This service we offer you is a symbolic cost.

You Need Space
Although there is not a general rule about the space you need for doing the training, the criterion we recommend is your own comfortability. Maybe you need a couple of square feet, or maybe you need a whole room, or even your home's full backyard. Depending on you, your routine, and the existent availability, you must determine how much space you're going to use while you work out.

The suggestion we do point out as universal is your space must be free of obstacles what could harm you during your sessions. Imagine you work out in your bedroom and  you have eberything messy on the soil. Probably you get wounded by your own clothes or damaging your stuff. So although the space be little, you'll get alright if it were clean and ordered.

Versatility
One of the main benefits of home training is you schedule your training time and don't depend on the gym times. It's possible there is one near your home but the time you chose is already full of students. Instead, that problem gets solved at your home or bedroom.

Unless your life activities have no beginning, end time or your schedule be irregular, you decide the time you'll start to move.

of course if you have control of your life, the recommendable is setting up a regular hour for training, maybe just waking up, but if that is not possible, it comes alright anytime free you have.

Another most personal aspect at home, and depending on the privacy degree you have, is you decide what you wear for training. Inclusive you can work out underwore or even Ancient Greek-style (naked).  what you do must consider is there are certain clothes favoring  determined routine types better, depending on your physical goals.

If you work out with music, another advantage is you can do it with that you like much. There is no consensus here about what the ideal is neither. use that motivates you  and can mark you a beat, especially if you do a resistance or functional training. A Bach's selection as well as the Rocky's music score are perfectly valid.

Another aspect that represents a home's advantage over the gym's is you won't have to wait  at any locker-room for free showers. After cooling your body, you go straight to yours and take a bath.

How Many Time Do I Need?
Another advantage of home training is if your time at the gym is very attended, you already won't have to wait for the machine or the space to be free, what means you a time saving. But if you think you need at your home the same lapse you need at the gym, go ahead.

if the time scarce is your enemy or your justification, at least set on 20 or 30 minutes. You can control it classic-style, watching a clock in other words, or setting up your mobile alerts. if you work out with music, you can take as a reference that 5 full songs (usually the radio-edit versions)  equals about 20 minutes.  If you add three more, you'll have the half hour.

In the morning, in the afternoon, or at night? The general medical consensus is when you work out early, just waking up, you charge endorphines for the whole day, those will keep you alert, good humor. You won't have any excuse to run away your own regime, by the way.

 However, we repeat, that adjusts to your own life train. The important is you be constant, that you never leave off.

With Or Witout Apparel?
One of the existent prejudges is you can't get at hgome the same results like at the gym because we don't have enough equipment, or we simply don't have any.

Of course if you pretend to be a top-profile athlete, this reason probably could justify. But if your purpose is keeping fit or recuperating it, the creativity is more important than the complexitty.

The universal thing applying to the training at the gym, at home, outdoors, wherever, is dividing the body into key muscular groups: shoulders, arms, chest, back, abs, gluteus, tighs, and calves. Then, your training plan must consider them all, full, focused, in-circuit.

The general or full-body routines look for activate you from the top to the base with exercises working more than a muscular group at a time, with relatively acrobatic movements  (There are all-dificulty levels), those can be used for gaining resistance as well as increasing power, acording to the quantitty and the intensity you take on.

[READ ALSO: Working out by wearing a mask?]

As much as you go gaining more reliability on your routines, many times they end to seem without-apparel olympic gymnastics sessions. Don't feel bad if the trick goes no good at the first attempt. You'll have to practice it until getting it. The results will appear in the process.

[READ ALSO: Aerobics at the beach]

The focused routines are concentrated into a determined muscular group or a couple of them each session, and they are usually used in the power training, the ones looking for strength and volume gaining, in other words.

The in-circuit routines are referred to the ones methodically focused  in some or all muscular groups each session, alternating them to take advantage out  of the resting moments. In other words, in one same session you can start with an exercise for tighs while you don't do anything with your arms, then when you leave doing tights go to the arms, and when you leave them go back to tighs or go to the back, then you do calves.

The functional training is a good example of in-circuit training although it's not the only one. Remember that one of its advantages is it takes up what be around you, turning into accesories for doing each exercise, from your own body weight tover the soil to  the furniture near you.

Yes, a chair, your bed, a small fence can be useful for this purpose.

if you have acquired or have access to any type of training home machine, it also can give you too-notable advantages like if you were using a dozen of them at a gym. Some personal trainers are too capable than inclusive teach you  to adopt certain angles with your body, so a 40-pound  weight look like a 120-pound one, reaching significant results (that's why we said you have to ask well before having a home advisory).

Some people can make their own training apparel or accesories as barbells, those are perfectly valid. The same thing if you buy them at a specialized store. Keep in your mind that if although how is important, also are important what, when, how much, where and why.

what Routine Can I Do?
If you already solved the whole prior details, you can start on moving.  Whether apparels or accessories, or not, the key parts your training session have to include are the warming-up and the routine itself.

Although we are not fans of the rigid formulas, if you insist on knowing what type-routine you could follow up, here we give you one, which you can changing as  you gain more power or resistance.

Warming-Up:
- 4 sets of 10 crunches (if you do them over the soil, remember to protect your back  with a pad or many clothes muffling  and not pressing your skin).
- 5 minutes of static trot or running (if you don't have a walking machine, you can help by using a back chair for not going forward or reverse).
- 15 to 20 pushes on the wall.

Arms, includes shoulders and torso (chest and back):
- 4 sets of 12 push-ups (with hands unite you work out pecs, hands aligned to shoulders work out shoulders with your arms, you work out the back if you put your hands a wide distance.)
- 4 sets of 10 push-ups with feet raised over a sofa, a chair, or your bed (this demands a bigger dificulty, but as you set your hands like the previous exercise, you get the same work-out levels.)

Tighs and gluteus:
- 4 sets of 20 full squads (pushing down your buttocks as much as you can, and flexing up your legs not setting them straight, trying first your feeet unite, then quite separated, and finally widely separated.)
- 4 sets of 15 jumping flexes, whether the feet unite or alternating one foot forward and the another one behind.
- 4 sets of 10 one-leg squads, while the another one is extended  behind for pushing your gluteus when you flex down; then, you do other 10 with the another leg.
- 4 sets of 10 strides.

Calves:
- 4 sets of 30 lift-ups, putting on your toe tips over a step letting your ankles suspended in the air, those you'll lift-up and lift-down (try to hold something  for not losing the body balance.)
- 4 sets of tip-toe walk during 1 minute (our executive editor says you probably will be gotten wrong, but it actually work out your calves.)

We repeat that if you have machines, aparels or accesories at home, you can reply the same movements like at the gym. They work exactly the same. You can also can combine them to the non-apparel training we suggest lines up.

And finally, ever remember the exercise without a balanced diet, enough resting neither, will be useless for you.

Time of change

How to get calm?

 

If you're worry about anything, this exercise can't fail to diminish that sensation.

By Christian Palacios.

You must do all this exercise closing down your eyes:
1. You can lay down and put your hands over your abs, breathing slow but deep bringing the air until the stomach, feeling your hands to rise.
2. While breathing, you must get focused about how the air go in and out your nose - pay all your attention on your nose's tip.
3. After you have your breathing already dominated, hold your bold finger folding it with all your hand, pressing it softly.
4 Five minutes later, take your forefinger, fol it with your hand and press. 
5. Repeat the same steps with your other and, then return to your first hand, so alternating both.
That wuill relief your worriness sensation.

Christian is an energy therapist. You can meet him here.

The Risks of Contracting Monkeypox at the Gym: What You Need to Know

Monkeypox is a rare viral disease that has gained attention in recent years due to outbreaks in various parts of the world. Although most cases have been limited to specific population groups and situations, it's natural to wonder if high-traffic places like gyms could pose a risk of infection.

 

What is Monkeypox?

Monkeypox is a disease caused by a virus from the same family as smallpox, though it is much less severe. It is primarily transmitted through direct contact with bodily fluids, skin lesions, or contaminated surfaces, as well as through respiratory droplets at short distances.

 

Transmission Mechanisms

To understand the risk at a gym, it's important to consider how monkeypox is transmitted:

 

Direct contact: The highest risk comes from direct contact with the skin or lesions of an infected person. In a gym, this type of contact could occur if shared equipment is used without proper cleaning or if there is close physical contact during certain activities.

Contaminated surfaces: The virus can survive on surfaces such as exercise machines, weights, mats, or towels. If someone infected touches a surface and another person comes into contact with that same area, there is a potential risk of transmission.

Respiratory droplets: While airborne transmission is less common and generally requires prolonged face-to-face contact, it is still a possibility in crowded and enclosed spaces like gyms.

 

Factors That Increase the Risk at the Gym

High usage frequency: Gyms are places where many people share equipment and spaces. If proper cleaning practices are not followed, this can increase the risk of the virus spreading.

Inadequate hygiene: Poor hygiene, such as not washing hands regularly, not disinfecting equipment before and after use, or not showering after exercise, can facilitate transmission.

Enclosed and poorly ventilated spaces: Poor ventilation in enclosed areas can increase the risk of transmission through respiratory droplets, especially in areas where high-intensity exercises are performed.

 

Measures to Reduce the Risk

To minimize the risk of contracting monkeypox at the gym, it's important to follow some recommendations:

Regular disinfection: Always clean and disinfect equipment before and after use. Bring your own towels and sterilize surfaces you will come into contact with.

Personal hygiene: Wash your hands frequently and avoid touching your face. Change clothes immediately after working out and shower as soon as possible.

Social distancing: Maintain a safe distance from other users when possible, especially in areas where high-intensity exercises are performed.

Use of personal equipment: If possible, bring your own equipment, such as yoga mats, small weights, or resistance bands, to avoid sharing objects with others.

 

While the risk of contracting monkeypox at a gym exists, it can be minimized with good hygiene practices and precautions. Stay informed about public health recommendations and take steps to protect yourself and others. If you experience symptoms or believe you have been in contact with someone infected, consult a healthcare professional and avoid going to the gym until you are sure you do not pose a risk to others. | X | WhatsApp | chulucanasgym@gmail.com

  

It’s time you put in casting mode

At least in Peru, the Covid-19 infection is going to change muchly the culture about healthy lifestyles, and possibly to be the better. One of the measures the government has taken is body mass index (BMI) people equal or upper 40 may not work in person when the economy to reactivate because they are one of the most vulnerable human groups to the contagion.

The medical reason is simple: the virus leaves the lungsockets useless, the little bags  we have where oxygen feeds the blood allowing the functions of our body to work normally. When that vital gas scarces –a condition known hypoxia—our cells begin to weaken and even die, then they unchain oother health conditions which can shorten our life.

The diabetes and the cardio-vascular diseases also have to do much with obesity. Initially, the Peruvian government fit to the suggestion of World Health Organization about BMI people equal or upper 30, at the moment, were not abled to presential work, but a popular claim moved the mark up to 10 points.

Could your country or your boss take the same decisions? If we think it on the perspective of laboral risk, it’s a chance. Claiming could be a choice but i’ts the easiest choice. The alternative could be you don’t wait for the idea to turn a rule and take control of your own health. But many guys begin enthusiastic in the beginning and lose the motivation step by step.

Here is when our brain has to work to re-program first. Yes, we can. And although we are not endorsing you to take an image as a mirror, the current sanitarian situation does demand us to look for very inspiring references, and after much exploring, we find with the expectant attitude the models have. Yes, the guys you see looking like on the magazines, the posters, or the TV. They are ever ready for the next work, so all their effort is focused on the next casting.

Perhaps this same attitude is what you should adoptbut not falling into paranoiaor increasing your anxiety neither, so here we have a full recipe possibly useful for you very much. Easier, impossible.

Keep your body in shape

When a model has a casting, the first they are going to see is the physique, and that only is gotten with physical exercise, healthy feeding, enough and fixing rest. Remember you have to dedicate at least half-an-hour to work-out your physique, your feeding must cover all your energy need in the right balance, and your whole resting time really recharges in terms of alert and mood.

Then, you have to organize your lifefor accomplish each one of your activities and you must set real, verifiable goalsthose allow to control if you triumph or happens the whole opposite. Doubts? Contact a physical trainer now.

Focus your mind

When a model goes casting, knows pretty well the body is not enough. What the directors are going to evaluate is also how much concentration the model is going to performin the activity he or she is required for. If your body is here but your mind is away, things are not going to work well and that’s easy to notice, especially in crisis time.

Address all your attention to the actual moment, make aware of everything you do or say (even not mentioning any word), follow up the sequence of any activity since its beginning until its end, and pass to the next one when the last one was fulfilled, breathe deeply and think of yourself to ease projecting outside. The meditation is an excellent exercise and we know somebody who can help you.

Perfectionate your talent

We already have a good-shape body, we already have a focused mind. But, what do you know to do? It’s probable what you know to do, other many people can do the same way. Then, your personal task must be improving it to highlight. In that sense, more than compete against the other people, you should compete against yourself, against you used to be. As they say, making yourself a better version of yourself everytime.

And what about if they don’t choose you? This is the major probability a model has clear, then the first he or she learns is overcoming the mistake and reinvent for facing the next challenge, never giving up, following to fight until get it – to be resilient.

Using the social media to show the wworld how much preparation you have got in what you do the best? Yes, of course! Now than ever before, it’s an excellent decision but do it intelligently, strategically, not trying to be like anyone else but differentiating to be better than anyone else. If you need advise, we have somebody who can help you. And remember never to lose the faith in you.

As you will see, to be in casting mode is not only a mind state, the body and the spirit also have to do. It’s not complicated as much as you don’t see it complicated. It neither is a super piece of cake but it demans certain effort. What is actually clear – you can’t lose more time and you have to start right now, so when they call at you, the probability they say “begin to work today” to be very high.

Of course, we will be pleased to know your achievements or doubts on our Twitter account or our e-mail address: chulucanasgym@gmail.com

Thanks Carlos Maceda ffor giving us his photos to picturing this entry.