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.

How Much Do genetics Influence On Me?

The very enthusiastics say it's not related and the less motivated use it as an excuse, but what does science say about?

 
By ChulucanasGym
Model: Henry Hernández*

Talking in strictly clinic terms, Genetics do influence on building the body you wish, what means your body's whole characteristics and those come inherited in you by generations influence in your capability  of increasing muscular mass, or losing body fat, or having more stamina, or being stronger,... everything or anything them.

However, Genetics do not determine completely your final body shape. If you can't change it in its programming, you will know it for taking it advantage or balancing it at level you're looking for, through diet, training, and a resting regime correctly designed and followed  as much disciplined as you can.

It's probable you also need supplementation, but it only applies in case when clinically proven your body reports some deficit or scarce, and it's necessary running to the medicine for compensating there where it lacks. It's good to mention  this extra puling has ever to be advised by  a trustable medic or nutricionist.

But, how much do genetics play in your favor, or not? The first you must have in mind  what your body's primary shape or biotype is, which turns into your first visible indicator... unless you want to have some lab tests, what will be ever much safer.

• If you trend to be thin, so you don't accumulate much fat body, and your muscular mass is few, then your biotype could be ectomorph.
• If you trend to get fat, accumulate many body fat (that must not be confused to muscular mass), your body could be endomorph.
• If you trend to have muscular mass not working out  often, don't accumulate body fat (or you can undo it fastly), and your body shape ever keeps athletic features, your biotype could be mesomorph.

Look! Specialists warn that people don't have just one pure biotype necessarily and this is not strongly linked to skin color neither. In fact, it's very common that because of our mixture, we may have combined biotypes.

Depending on what your sport goals are, it would design a plan that works straight to your biotype. Generally Endomorphes and Ectomorphes  will require a very special type of training, and their capability to reach the shape they look for, can take many months or years even. Despite, Mesomorphes could take few months to improve their shape, so target to body goal  they're looking for. That's why  you have to remember that it could be working for one individual not necessarily works to you.

In the other hand, if you're not Mesomorph, don't desperate or look for magic solutions neither. Patience, good humor sense, and discipline will have to be your constants.

And if you're Mesomorph, please don't be self-sufficient because one thing is having some comparative physical advantages compared to other people, but uncaring doesn't guarantee  to keep fit.

Based upon this first tip and your body achievement objectives, your feeding and training plan will be designed. We can't give you here a formula for general using. Simply we recommend you to talk muchly to your trainer for doing the design and having some mechanism allowing to control the progress (usually body measuring, routines performance, your own motivation capability).

What indeed is common for every biotype is the resting time. Whatever your sport activity is, 8-10 hours of deep sleeping will you rcover and build the desired shape.

But if your lifestyle doesn't allow too many resting hours, you must work seriously on get disiplined through a schedule, that you'll follow enthusiastic, full of attitude.

* Henry Hernández, this article's model, is a Chulucanas-based personal trainer who you can contact directly on his Facebook account or leaving him any question below.

Hydratation and more

By Nelson Peñaherrera

Water is good inside as well as outside. It’s not a joke neither a word game.

All who work out can’t quit the water consumption, because everyday  we must hydratate and the first reason is our body is  water in a 70% -- blood, another fluids, inner tissues, all type cells and even skin.

It’s clear the daily water consumption we must have is about 2 to 3 litres. As a reference, it uses to say that four glasses equal a litre.

Specialists we asked specify this quantity must be only this liquid. What is contained by food, especially fruits rich in water (as watermelon), don’t go to the final amount but your diet portions, depending on the time you have working out.

Nevertheless water and food is an excellent combination because they transport faster and allow your body eliminates the most everything it doesn’t need anymore, and that can make you sick. That means it’s good for food metabolism plus it regulates  excretionfunctions (sweat, urine, excrement).

In that sense, the water allows the job certain electrolytes (minerals those improve body functions as potasium –K- or magnesium –Mg-) do, happens correctly throughout blood, avoiding muscle wasting.

K and Mg are in food you consume. The water makes easier their transportation by the blood.

Of course, this happens only if your diet and exercise cycles are adequate.

Also, the water is key in a microscopic level for your body’s cells make all their functions on the right time.

Another point on all health specialists coincide is you hydratate around the clock for your kidneys purify the blood constantly.

“if yyou do it once a day, your are going to damage them because it will be a moment they can’t filter the blood and you become to increase their job – then, they’ll get sick,” one of them explained us.

Water and muscle | If you are working out to increase muscle mass, drinking water is mandatory.

Its main function is favoring muscle growing. That doesn’t mean water replaces protein but it does help to be absorbed by the organism so faster , as we told up before.

It’s important you hydratate along the day but more carefully before working out, during working out and after it.

First load must be done 20 minutes before, then during your times between series or exercises. When you sesion ends, you must hydratate inmediatly.

Because you are going to sweat, you need to refill all the liquid you lose for avoiding the body doesnpt work faster and you get tired inmediatly. If you get tired, you couldn’t go through all your routine.

“Its like a car that you put gasoline but you forget lubricant oil,”  a specialist compares us. “Earlier or later, the machine will damage!”

This medical appreciation is opposed to varioous gym trainers’ who recommend  not to drink water during your working out. And we prefer to believe in medical doctors.

Let’s remember that sweating is the process throughout our body holds ideal temperature to function correctly – 36°C, in other words.

There are sports beverages those promise you inmediate rehydratation. U.S. consumers’ reports have pointed out they only have to be drunk even provided you had done intense physical activity, because they are carbohydrates-enriched.If you get them and you don’t need them, they’ll be gathered as useless load in your organism.

Another advice they give is you choose uncolored ones, becausse substances those give it could produce another health problems in the long term.

How to rehydratate? |  We already said that water is esential to rehydratate. Although beverages, jueces, fruits and some solid food contain it, they don’t count on your daily amount. Never forget it.

Coming next, some rules you ever must remember.

• Drink safe water. In Peru, boil it if you get it from pipelines. If you buy it bottled, get news if your supplier hasn’t been filed because of health problems. You’ll lose much liquid if you don’t care about this issue, and all you’ve got could come down.
• By the way, it’s better you have your own water.
• Never hydratate using cool water or a colder one. The rule is  it is quite colder than air temperature, that we usually name fresh water.
• If you drink rehydratant beverages, take a while to check out the Nutrition Facts, and realize if it won’t produce another undesirable effects.
• As you sweat the most, you must drink water the most, especially if you get sick. During the production of this story, we have not found any consensus on the specific quantity you have to drink during the day, and as every organism is an apart universe, ,  it’s beter you ask your doctor about your own case, so you can organize your own hydratation strategy. Probably you must drink a glass of water per hour, then increasing it before working out, during and after it.
• Don’t wait to be thirsty to drink. Specialists coincide thirst is the alert signal your body sends to say “I’m dehydratating”. Even if you aren’t thirsty, drink water.
• Although alcoholic drinks contain water, the truth is you have forbidden them (especially if you are taking supplements), because your liver and your kidneys consume  your water reserves so faster for compensating you. Also, alcoholic beverages add big quantity of sugar that brings down any training cycle.

And we said when beginning, water is good inside and outside. We already told you priorly – after working out, take a cold bath to stimulate blood circulation.

In winter, hot water is a temptation not to miss the daily bath, however some medical doctors have suggested it accelerates skin aging.

On this point, remember not to waste water while you take a bath. Only use it to get your body wet and to rinse the soap. But having an open faucett without a reason, waste water you even will need in the future. Promote this behaviour among people you work out with, as well at the gym you attend to.

And as working out generates ful-of-germen environments, before handling something to the mouth, wash your hands so good with water and (preferently liquid) soap. A simple 20-second healthy tip that will avoid you lose more water than you require daily.

Fundraising your sports career

11 advices to move among the public, the media and the sponsors.
By ChulucanasGym Team

A good sportsperson doesn't get an optimal performance only. Almost inmediatly, gets public recognizement for the goals, the personality or a combination of both.  And that's key when you look for funding your sports career.

Although many have been prepared to defeat their own physical and mental limits for reaching excellence (what is gotten the most of times), they suffer big defeats when managing their public image. The explanation is very simple: almost nobody prepares you to face the people.

At an abundant information age, getting yourself out the public discussion is committing suicide, especially if you're beginning your career, for a simple reason: if nobody knows you exist, nobody will have you in mind.

One of the more frequent difficulties that most sportspersons passing through much in Peru is funding their training, trips and competitions. The difficult increases if your sport or discipline is few popular, no matter how many medals you receive. If you need to have a sponsorship, you have to make public.

The same way you practice your sport, opening your path amid the so-called information society needs to learn good every move, repeating consciously until perfectioning it, and knowing when to use right. In other words, you require a strategy, an accurate guide and a system allowing you how much you're going forward or not.

Coming up, some practical advices for your fight to a sponsorship and public recognizement to be so triumphant as your place or medals as well.

1. Use your social media intelligently
The first place where a potential sponsor is going to look for you are your social media accounts. Generally, will want to know how many people follow you, how you are announcing your goals, what they are responsing on you, and how you are highlighting from other people in your same sport or discipline.

Think twice before posting anything. Ask yourself what effect it could create in your followers and who could sponsor you as well. 

If you're doubting about what, when and how to post, ask a reliable media proffessional (our parent website can offer advice on Facebook). 

Never be careless about technical details as a photo & video quality, text grammar as well. Everything enters through the eye. 

Oh! Never and never post something when you're angry. It's possible you have to sorry or even apologyze as well because of an overreaction or an exageration.

2. Be unique
Remember all the cats are equal at night unless just one decide to look like quite different. No matter if 100 people practice your same sport or discipline, work hard not to be similar like anyone else, fin your own identity, develop it, show it. 

It's better they imitate you instead of you imitate them. "Keeping your essence is key for sculpting the path to the objective you've chosen," Piura-based psychologist Bryan Luzuriaga recommends.

Being unique may ave many differences, but in your case, bet to be  a possitive newsmaker in your sport or discipline. Become your name an excellence, personality and transcendance brand in your favor and favoring what you do.

Don't pretend to be who you're not. Be yourself. This doesn't mean to hold your defaults but potentiate your advantages. 

If you're stil doubting about that, your true friends (who say you bad and good things directly) could advise  and help you, or a mental health advisor could be helpful.

3. It's worthy to be honest
One of the most stupid things somebody does in public and for the public is lying. At a time when it's easier to verify everything you say, just a lie is necessary to bring down all your career, even having you out of rule very serious as happened to many sportspersons.

Be who you really are, not most not less but the right. And that 'right' is what you must outprint       on everybody.

ever update your sports resumé, be aware the data you put it on can be verifiable. If it's not possible to verify, don't put it on. Some coaches can help you to customize your information.

4. Run away who flatteron you... who denigrate on you too
If cheers can get us oproud, insult can hurt us psychologically. The right is leaving apart, holding the balance at least.

If you're congratulated or rejected, ever say 'thanks'  and follow up your life. Never argue, don't let you be mistreated. But ever enjoy a triumph's joy keeping on your feet when the chance gets really good.

Ever hold a smile on your face - it's a lethal weapong against discouragement, it's an antidote against conceit.

5. Keep your lane (no matter others')
Although your sport career is actually opinable as well the career of others you follow, know, or face to , try your opinion keeps in terms like "I think it's OK", "I think it's bad", "I think it can  be improved", or "go up for better".

Never use your right to opine for talking awfully about another people. Although that puts you on the spotlight (so publicity), it also automatically tag you as 'untrustable'.

"It's important having tolerance to frustration because people will remind you to speak out criticizing the good or the bad you do," psychologist Bryan Luzuriaga remarks.

If you don't like a person or you're having an argue or a scrub, keep it inside you or process it with a mental health advisor, but never and never express it in public or tell it face-to-face respectfully, instead.

"If we learn to control our temperament, we'll ride the bull easily," psychologist Luzuriaga points in.

If somebody talks badly on you, don't response in the same terms and mean. There are usually another much effective mechanisms including legal, what can put things right... and even  give you some extra money.

6. You decide if you wanna be a sex-symbol
Doing sports means keeping fit, keeping fit means having an appeal, having an appeal means envy, admiration or desire. Feeding or discouraging  people's desires is something you control, so even you're not looking for that, never underestimate your own potential for becoming a sex-symbol.

The best way to have an appeal and surviving untroubled is assuming it as the most natural thing in the world, not fearing muchly that seems that everybody overwhelms you neither much vanity that you become your own sketch.

As much as you have a natural, healthy relationship to your own body, being a sex-symbol is going to keep in the background. If you have problems about this issue, it's ghood to visit a 
mental health advisor, but this picture can be very useful for you: you are who sculpt your own masterpiece, only who reach mastership are who go forever. Don't be afraid to transcend.

7. Do a nude if you want, but be careful about the impact
A consequence about the prior advice is that your physical development can also deserve your offers to pose nude partially or totally. Let's put on the spot removing taboo - many sportspersons receive regarding proposals many times.

Is that good or bad? Answer: it's relative. Why? Because it depends just on you and it should depend only on you to accept or reject those offers.

Nobody else has right on your body but you, so you also have the control about saying Yes or No.

If you say No, nothing happens, you don't lose points (perhaps money), the world won't end neither.

If you accept, you have to measure very good the consequences of your decision, then the response and attitude you'll adopt when releasing to public opinion. As people's education is diffferent, you'll find someones indifferent, someones amazed, someones angry.

Remember that doing a nude is legal only when you're legal age.

Something useful for you is sharing the proposal to a person you trust so much (open-minded too)  who helps your to analyze the possitive and the negative without overreaction. The final decision is yours, you're responsible about it.

Ask your coach or federation if there are written, clear rules those don't allow yo to do a nude.

8. If you are a prostitute, your health and integrity are on top risk
In places like Peru, where it's difficult to live only practicing sports (unless you're a pro soccer player), most sportspersons have to get a job for living and funding their career. In some cases, who have an entrepreneur spirit create their own job positions and can combine them to their career succesfully, even coaching  more sportspersons.

who don't fit the last or don't have enough money could be in prostitution for paying their bills, we mean receiving any payment in exchange of having sex with one or more persons. 

Discounting moral assumptions, getting this kind of job has some legal requirements: you must be legal age, you must follow a strict medical control because you're exposed to sexually transmitted infections and HIV/AIDS as well, conditions uncovered by any health insurance.

If you're fundraising your career by offering sex, you should learn all the procedures to prevent you or your client can be infected. You can request for this information as a free & confidential advisory at all Peru's public health centers, where you inclusive can be provided with protection methods. 

Be careful about who offer you to recruit in agencies or bring you out another places, or pay you big money amounts. Many times,you can become a human trafficking victim, a crime under international enforcement. Get informed about, don't put your career in risk.

You should keep in mind that if you become popular but you were in prostitution, somebody could make it public or face it to you directly (the same, of course). It's actually an evident double moral, but it is also a possibility. Then, if you were gutsy to be into that stuff, you also have to build a strong attitude for getting on your feet, knowing how to response the blames even if they're hard.

If you're not ready to face what they say, the best will be you say a round No when you are solicitated for the first time - No means No.

 
9. everything written, nothing spoken
What's the difference between a sponsorship offer and a formal sponsorship offer?The first one is ever said but never complied and there's no way to demand it beyond the frienly field because the wind blows the words. The second usually is a printed or electronic written offer addressed to you, where it's specified what is requested from you and what you receive in exchange.

Say 'thanks' to first ones, the second ones need you take some time  to read them, study them, and even write an also-written counteroffer so you pass to something called negotiation.

Warning! This game consists in knowing to gain and give, it's not common you get the perfect deal the first time. Then, the best will be your first negotiation exercises be professionally advised by someone reliable - lawyers are perfect for this point.

Yes, you maybe have to invest on your lawyer but see it this way: there will be more expensive in the future when you realise what you considered as a benefit, harm you instead.

File all the offers you receive, the counteroffers you do, contracts you sign on (inclusive draft versions), payment tickets... actually, every document that proves a negotiation.

In the beginning, you also have to be your own accountant. You'll have to register every cent you receive and explain the way how you manage or use it. No matter nobody is claiming you about your accountability - it eases your control.

If the money you receive comes from a donation, sponsorship or prize, that control could save lots of troubles in the future in case the funs source be illegal.

Yes, it's tricky but it's a discipline you have to workout too.

10. Use the media in your favor
This is the funny part of every sportperson who wants to get recognizement for getting a sponsorship: uses to run away the media. Do you have an idea about what enterprises can put closer to the public, give certain  publicity and reach the ones what can fund your career?

When you see a microphone, a camera or an audiorecorder, don't run away but get close, introduce yourself, say what your assets are, answer clear and serene, try to identify where your charisma is, connect to the audiences, ... don't forget turning on and keeping charged your mobile in case somebody calls at you for helping or sponsoring.

Be proactive, don't wait for the media to discover you. Knock its door so confident. Don't forget the media like a lot the outstanding stories, so keeping in mind all what we advised you until this line, order your ideas so any editor or journalist can't give up to tell your story when you tell it. 

Remember that in ChulucanasGym we are looking for stories like yours (no matter if you don't speak Spanish), we advise about how to make it more attractive, and we publish it for the world knows you exist. eventually, we can connect to friends in other media we know they'll want to cover on you too.

Learn to hol this kind of professional relationship because if the media is trustable, makes you trustable.

If the media publishes on you, post it as much as you can on your social media, file all media excerpts in a folder which you use everytime you knock the door on the sponsors.  as they use to work as advertising clients on the media, the chance to cross-check the data reliability is inmediate.

In some cases, if you want to invest much more, bet on so-called 'books', those use to be advised and produced by advertising agencies. 

11. Never refuse to keep humble
If somebody advised once that to be the most important among everybody you have to serve everybody, obbey. 

As higher as you climb up, keep your feet anchored to the soil, never forget how you started, because of who you were going up, what works and sacrifices you might took, even what mistakes and hits you had.

Give thanks on the good and the bad you have, share your experience to other people ever when you're required.  You don't know how many can get inspired by your example and change their lives!  Inclussive, they can save them because of you. Are you clear about that?

If you have the chance, give back a portion about you got to any organization that is working to solve a social problem. Don't be happy about donating money or supplies but  be motivated to participate actively to solve those issues.

Don't wait until the life slaps on you to understand why you have to connect with the humankind. If you can give the first step, go ahead. Posting it? Analyze it carefully. If that helps a problem to be solved , it's an option to have in mind. 

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