{"id":4911,"date":"2025-10-23T15:47:48","date_gmt":"2025-10-23T15:47:48","guid":{"rendered":"https:\/\/joaomartins.com.pt\/blog\/"},"modified":"2026-02-19T12:49:05","modified_gmt":"2026-02-19T12:49:05","slug":"fitness-training-blog","status":"publish","type":"page","link":"https:\/\/www.joaomartins.com.pt\/en\/fitness-training-blog\/","title":{"rendered":"Blog"},"content":{"rendered":"<style>.elementor-4911 .elementor-element.elementor-element-8e51eb0{--display:flex;--min-height:465px;--flex-direction:column;--container-widget-width:calc( ( 1 - var( --container-widget-flex-grow ) ) * 100% );--container-widget-height:initial;--container-widget-flex-grow:0;--container-widget-align-self:initial;--flex-wrap-mobile:wrap;--justify-content:center;--align-items:center;--gap:10px 0px;--row-gap:10px;--column-gap:0px;--overlay-opacity:1;--padding-top:12%;--padding-bottom:10%;--padding-left:10%;--padding-right:10%;}.elementor-4911 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.e-n-tab-title[aria-selected=\"false\"]:hover{background:var( --e-global-color-secondary );}.elementor-4911 .elementor-element.elementor-element-9d91f24.elementor-widget-n-tabs > .e-n-tabs > .e-n-tabs-heading > .e-n-tab-title[aria-selected=\"true\"], .elementor-4911 .elementor-element.elementor-element-9d91f24.elementor-widget-n-tabs > .e-n-tabs[data-touch-mode='true'] > .e-n-tabs-heading > .e-n-tab-title[aria-selected=\"false\"]:hover{background:var( --e-global-color-secondary );}.elementor-4911 .elementor-element.elementor-element-9d91f24 [data-touch-mode=\"false\"] .e-n-tab-title[aria-selected=\"false\"]:hover{--n-tabs-title-color-hover:var( --e-global-color-accent );}.elementor-4911 .elementor-element.elementor-element-ecdaf28{--display:flex;}:root{--page-title-display:none;}body.elementor-page-4911:not(.elementor-motion-effects-element-type-background), body.elementor-page-4911 > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-color:var( --e-global-color-accent );}@media(min-width:768px){.elementor-4911 .elementor-element.elementor-element-be72c94{--width:100%;}}@media(max-width:1366px){.elementor-4911 .elementor-element.elementor-element-8e51eb0::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-background-video-container::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .e-con-inner > .elementor-background-video-container::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-background-slideshow::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .e-con-inner > .elementor-background-slideshow::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-motion-effects-container > .elementor-motion-effects-layer::before{background-position:60px 0px;}.elementor-4911 .elementor-element.elementor-element-a050bca .elementor-heading-title{font-size:var( --e-global-typography-accent-font-size );letter-spacing:var( --e-global-typography-accent-letter-spacing );}.elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title{font-size:var( --e-global-typography-secondary-font-size );line-height:var( --e-global-typography-secondary-line-height );letter-spacing:var( --e-global-typography-secondary-letter-spacing );}.elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title span:last-child, .elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title > span{font-size:var( --e-global-typography-b32a47d-font-size );line-height:var( --e-global-typography-b32a47d-line-height );letter-spacing:var( --e-global-typography-b32a47d-letter-spacing );word-spacing:var( --e-global-typography-b32a47d-word-spacing );}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}}@media(max-width:1024px){.elementor-4911 .elementor-element.elementor-element-8e51eb0::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-background-video-container::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .e-con-inner > .elementor-background-video-container::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-background-slideshow::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .e-con-inner > .elementor-background-slideshow::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-motion-effects-container > .elementor-motion-effects-layer::before{background-position:0px 0px;}.elementor-4911 .elementor-element.elementor-element-a050bca{text-align:center;}.elementor-4911 .elementor-element.elementor-element-a050bca .elementor-heading-title{font-size:var( --e-global-typography-accent-font-size );letter-spacing:var( --e-global-typography-accent-letter-spacing );}.elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title{font-size:var( --e-global-typography-secondary-font-size );line-height:var( --e-global-typography-secondary-line-height );letter-spacing:var( --e-global-typography-secondary-letter-spacing );}.elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title span:last-child, .elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title > span{font-size:var( --e-global-typography-b32a47d-font-size );line-height:var( --e-global-typography-b32a47d-line-height );letter-spacing:var( --e-global-typography-b32a47d-letter-spacing );word-spacing:var( --e-global-typography-b32a47d-word-spacing );}.elementor-4911 .elementor-element.elementor-element-3b87325 .elementskit-section-title-wraper .elementskit-section-title{font-size:42px;}.elementor-4911 .elementor-element.elementor-element-4bc1103{--padding-top:0em;--padding-bottom:0em;--padding-left:0em;--padding-right:0em;}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(2, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(2, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(2, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(2, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}}@media(max-width:767px){.elementor-4911 .elementor-element.elementor-element-8e51eb0{--min-height:470px;--justify-content:center;--padding-top:120px;--padding-bottom:10px;--padding-left:10px;--padding-right:10px;}.elementor-4911 .elementor-element.elementor-element-8e51eb0::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-background-video-container::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .e-con-inner > .elementor-background-video-container::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-background-slideshow::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .e-con-inner > .elementor-background-slideshow::before, .elementor-4911 .elementor-element.elementor-element-8e51eb0 > .elementor-motion-effects-container > .elementor-motion-effects-layer::before{background-position:-325px 20px;}.elementor-4911 .elementor-element.elementor-element-a050bca .elementor-heading-title{font-size:var( --e-global-typography-accent-font-size );letter-spacing:var( --e-global-typography-accent-letter-spacing );}.elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title{margin:0px 0px 0px 0px;font-size:var( --e-global-typography-secondary-font-size );line-height:var( --e-global-typography-secondary-line-height );letter-spacing:var( --e-global-typography-secondary-letter-spacing );}.elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title span:last-child, .elementor-4911 .elementor-element.elementor-element-ede9cb8 .elementskit-section-title-wraper .elementskit-section-title > span{font-size:var( --e-global-typography-b32a47d-font-size );line-height:var( --e-global-typography-b32a47d-line-height );letter-spacing:var( --e-global-typography-b32a47d-letter-spacing );word-spacing:var( --e-global-typography-b32a47d-word-spacing );}.elementor-4911 .elementor-element.elementor-element-3b87325 .elementskit-section-title-wraper .elementskit-section-title{margin:0px 0px 0px 0px;font-size:32px;}.elementor-4911 .elementor-element.elementor-element-3b87325 .elementskit-section-title-wraper .elementskit-section-title span:last-child, .elementor-4911 .elementor-element.elementor-element-3b87325 .elementskit-section-title-wraper .elementskit-section-title > span{font-size:32px;}.elementor-4911 .elementor-element.elementor-element-4bc1103{--padding-top:5%;--padding-bottom:5%;--padding-left:0%;--padding-right:0%;}.elementor-4911 .elementor-element.elementor-element-be72c94{--margin-top:0px;--margin-bottom:0px;--margin-left:0px;--margin-right:0px;}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(1, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-post{padding:5px 5px 5px 5px;}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-thumb{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-postblock-content{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-199c7a0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(1, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-post{padding:5px 5px 5px 5px;}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-thumb{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-postblock-content{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-cac3bb0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(1, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-post{padding:5px 5px 5px 5px;}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-thumb{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-postblock-content{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-ae0cb5d .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-posts{grid-template-columns:repeat(1, minmax(0, 1fr));}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-post{padding:5px 5px 5px 5px;}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-thumb{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-postblock-content{padding:0px 0px 0px 0px;}.elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock .jkit-post-title a, .elementor-4911 .elementor-element.elementor-element-8964cf0 .jeg-elementor-kit.jkit-postblock.postblock-type-4 .jkit-post-title a{font-size:var( --e-global-typography-175ebc9-font-size );line-height:var( --e-global-typography-175ebc9-line-height );letter-spacing:var( --e-global-typography-175ebc9-letter-spacing );word-spacing:var( --e-global-typography-175ebc9-word-spacing );}.elementor-4911 .elementor-element.elementor-element-9d91f24{--n-tabs-direction:column;--n-tabs-heading-direction:row;--n-tabs-heading-width:initial;--n-tabs-title-flex-basis:content;--n-tabs-title-flex-shrink:0;--n-tabs-heading-justify-content:center;--n-tabs-title-width:initial;--n-tabs-title-height:initial;--n-tabs-title-align-items:center;--n-tabs-title-flex-grow:0;padding:10px 10px 10px 10px;width:100%;max-width:100%;}}\n\n\n\n\n\n\n\n\n\n\n\n\n\/* Start custom CSS for nested-tabs, class: .elementor-element-9d91f24 *\/@media (max-width: 768px) {\r\n\r\n  \/* Container das tabs *\/\r\n  .e-n-tabs-heading {\r\n    display: flex;\r\n    flex-direction: column; \/* uma tab por linha *\/\r\n    width: 100%;\r\n  }\r\n\r\n  \/* Cada tab *\/\r\n  .e-n-tab-title {\r\n    width: 100% !important;\r\n    max-width: 100% !important;\r\n    flex: 0 0 100% !important;\r\n    text-align: center;\r\n  }\r\n\r\n}\/* End custom CSS *\/<\/style>\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4911\" class=\"elementor elementor-4911 elementor-128\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e51eb0 e-con-full e-flex e-con e-parent\" data-id=\"8e51eb0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a050bca elementor-widget__width-auto elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"a050bca\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:400}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Blog<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ede9cb8 elementor-hidden-mobile elementor-invisible elementor-widget elementor-widget-elementskit-heading\" data-id=\"ede9cb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:600}\" data-widget_type=\"elementskit-heading.default\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" ><div class=\"ekit-heading elementskit-section-title-wraper text_center   ekit_heading_tablet-   ekit_heading_mobile-text_center\"><h2 class=\"ekit-heading--title elementskit-section-title \">Learn <span><span>to<\/span><\/span> train <span><span>better<\/span><\/span><\/h2><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b87325 elementor-hidden-desktop elementor-hidden-laptop elementor-hidden-tablet elementor-invisible elementor-widget elementor-widget-elementskit-heading\" data-id=\"3b87325\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:600}\" data-widget_type=\"elementskit-heading.default\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" ><div class=\"ekit-heading elementskit-section-title-wraper text_center   ekit_heading_tablet-   ekit_heading_mobile-text_center\"><h2 class=\"ekit-heading--title elementskit-section-title \">Learn <span><span>to<\/span><\/span> <br>train <span><span>better<\/span><\/span><\/h2><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4bc1103 e-flex e-con-boxed e-con e-parent\" data-id=\"4bc1103\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-be72c94 e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"be72c94\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;animation_delay&quot;:600}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-199c7a0 elementor-widget elementor-widget-jkit_post_block\" data-id=\"199c7a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"jkit_post_block.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postblock postblock-type-3 jkit-pagination-disable post-element jeg_module___69e380c10cfc5\"  data-id=\"jeg_module___69e380c10cfc5\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;disable&quot;,&quot;pagination_loadmore_text&quot;:&quot;Load More&quot;,&quot;pagination_loading_text&quot;:&quot;Loading...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:3,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;st_category_position&quot;:&quot;left&quot;,&quot;sg_content_postblock_type&quot;:&quot;type-3&quot;,&quot;sg_content_element_order&quot;:&quot;title,meta&quot;,&quot;sg_content_breakpoint&quot;:&quot;tablet&quot;,&quot;sg_content_title_html_tag&quot;:&quot;h3&quot;,&quot;sg_content_category_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_length&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;sg_content_excerpt_more&quot;:&quot;...&quot;,&quot;sg_content_readmore_enable&quot;:&quot;&quot;,&quot;sg_content_readmore_icon&quot;:{&quot;value&quot;:&quot;fas fa-arrow-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_readmore_icon_position&quot;:&quot;after&quot;,&quot;sg_content_readmore_text&quot;:&quot;Read More&quot;,&quot;sg_content_comment_enable&quot;:&quot;&quot;,&quot;sg_content_comment_icon&quot;:{&quot;value&quot;:&quot;fas fa-comment&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_comment_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_enable&quot;:&quot;&quot;,&quot;sg_content_meta_author_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_author_by_text&quot;:&quot;by&quot;,&quot;sg_content_meta_author_icon&quot;:{&quot;value&quot;:&quot;fas fa-user&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_author_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;default&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;F j, Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_date_icon_position&quot;:&quot;before&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;full&quot;,&quot;lang&quot;:&quot;en&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_block&quot;}\"><div class=\"jkit-block-container\"><div class=\"jeg_empty_module\">No Content Available<\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d91f24 e-n-tabs-none elementor-widget-mobile__width-inherit elementor-invisible elementor-widget elementor-widget-n-tabs\" data-id=\"9d91f24\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;tabs_justify_horizontal&quot;:&quot;center&quot;,&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:600,&quot;tabs_justify_horizontal_mobile&quot;:&quot;center&quot;,&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"165224228\" aria-label=\"Tabs. Open items with Enter or Space, close with Escape and navigate using the Arrow keys.\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-1652242281\" data-tab-title-id=\"e-n-tab-title-1652242281\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-1652242281\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tHealth\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-1652242282\" data-tab-title-id=\"e-n-tab-title-1652242282\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-1652242282\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tNutrition\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-1652242283\" data-tab-title-id=\"e-n-tab-title-1652242283\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-1652242283\" style=\"--n-tabs-title-order: 3;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tExercise\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div id=\"e-n-tab-content-1652242281\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-1652242281\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-1c717d4 e-con-full e-flex e-con e-child\" data-id=\"1c717d4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cac3bb0 animated-slow elementor-invisible elementor-widget elementor-widget-jkit_post_block\" data-id=\"cac3bb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:200}\" data-widget_type=\"jkit_post_block.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postblock postblock-type-3 jkit-pagination-loadmore post-element jeg_module__1_69e380c11004c\"  data-id=\"jeg_module__1_69e380c11004c\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:6,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;22&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;loadmore&quot;,&quot;pagination_loadmore_text&quot;:&quot;Ver Mais&quot;,&quot;pagination_loading_text&quot;:&quot;Carregar...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:6,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;st_category_position&quot;:&quot;left&quot;,&quot;sg_content_postblock_type&quot;:&quot;type-3&quot;,&quot;sg_content_element_order&quot;:&quot;title&quot;,&quot;sg_content_breakpoint&quot;:&quot;tablet&quot;,&quot;sg_content_title_html_tag&quot;:&quot;h3&quot;,&quot;sg_content_category_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_length&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;sg_content_excerpt_more&quot;:&quot;...&quot;,&quot;sg_content_readmore_enable&quot;:&quot;&quot;,&quot;sg_content_readmore_icon&quot;:{&quot;value&quot;:&quot;fas fa-arrow-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_readmore_icon_position&quot;:&quot;after&quot;,&quot;sg_content_readmore_text&quot;:&quot;Read More&quot;,&quot;sg_content_comment_enable&quot;:&quot;&quot;,&quot;sg_content_comment_icon&quot;:{&quot;value&quot;:&quot;fas fa-comment&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_comment_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_enable&quot;:&quot;&quot;,&quot;sg_content_meta_author_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_author_by_text&quot;:&quot;by&quot;,&quot;sg_content_meta_author_icon&quot;:{&quot;value&quot;:&quot;fas fa-user&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_author_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;default&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;F j, Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_date_icon_position&quot;:&quot;before&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;full&quot;,&quot;lang&quot;:&quot;en&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_block&quot;}\"><div class=\"jkit-block-container\"><div class=\"jeg_empty_module\">No Content Available<\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-1652242282\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-1652242282\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\" elementor-element elementor-element-dea14a1 e-flex e-con-boxed e-con e-child\" data-id=\"dea14a1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ae0cb5d animated-slow elementor-invisible elementor-widget elementor-widget-jkit_post_block\" data-id=\"ae0cb5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:200}\" data-widget_type=\"jkit_post_block.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postblock postblock-type-3 jkit-pagination-loadmore post-element jeg_module__2_69e380c1134f7\"  data-id=\"jeg_module__2_69e380c1134f7\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:6,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;32&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;loadmore&quot;,&quot;pagination_loadmore_text&quot;:&quot;Ver Mais&quot;,&quot;pagination_loading_text&quot;:&quot;Carregar...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:6,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;st_category_position&quot;:&quot;left&quot;,&quot;sg_content_postblock_type&quot;:&quot;type-3&quot;,&quot;sg_content_element_order&quot;:&quot;title&quot;,&quot;sg_content_breakpoint&quot;:&quot;tablet&quot;,&quot;sg_content_title_html_tag&quot;:&quot;h3&quot;,&quot;sg_content_category_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_length&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;sg_content_excerpt_more&quot;:&quot;...&quot;,&quot;sg_content_readmore_enable&quot;:&quot;&quot;,&quot;sg_content_readmore_icon&quot;:{&quot;value&quot;:&quot;fas fa-arrow-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_readmore_icon_position&quot;:&quot;after&quot;,&quot;sg_content_readmore_text&quot;:&quot;Read More&quot;,&quot;sg_content_comment_enable&quot;:&quot;&quot;,&quot;sg_content_comment_icon&quot;:{&quot;value&quot;:&quot;fas fa-comment&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_comment_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_enable&quot;:&quot;&quot;,&quot;sg_content_meta_author_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_author_by_text&quot;:&quot;by&quot;,&quot;sg_content_meta_author_icon&quot;:{&quot;value&quot;:&quot;fas fa-user&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_author_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;default&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;F j, Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_date_icon_position&quot;:&quot;before&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;full&quot;,&quot;lang&quot;:&quot;en&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_block&quot;}\"><div class=\"jkit-block-container\"><div class=\"jeg_empty_module\">No Content Available<\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-1652242283\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-1652242283\" data-tab-index=\"3\" style=\"--n-tabs-title-order: 3;\" class=\" elementor-element elementor-element-96b60fd e-flex e-con-boxed e-con e-child\" data-id=\"96b60fd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8964cf0 animated-slow elementor-invisible elementor-widget elementor-widget-jkit_post_block\" data-id=\"8964cf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:200}\" data-widget_type=\"jkit_post_block.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postblock postblock-type-3 jkit-pagination-loadmore post-element jeg_module__3_69e380c116321\"  data-id=\"jeg_module__3_69e380c116321\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:6,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;40&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;loadmore&quot;,&quot;pagination_loadmore_text&quot;:&quot;Ver Mais&quot;,&quot;pagination_loading_text&quot;:&quot;Carregar...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:6,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;st_category_position&quot;:&quot;left&quot;,&quot;sg_content_postblock_type&quot;:&quot;type-3&quot;,&quot;sg_content_element_order&quot;:&quot;title&quot;,&quot;sg_content_breakpoint&quot;:&quot;tablet&quot;,&quot;sg_content_title_html_tag&quot;:&quot;h3&quot;,&quot;sg_content_category_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_enable&quot;:&quot;&quot;,&quot;sg_content_excerpt_length&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;sg_content_excerpt_more&quot;:&quot;...&quot;,&quot;sg_content_readmore_enable&quot;:&quot;&quot;,&quot;sg_content_readmore_icon&quot;:{&quot;value&quot;:&quot;fas fa-arrow-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_readmore_icon_position&quot;:&quot;after&quot;,&quot;sg_content_readmore_text&quot;:&quot;Read More&quot;,&quot;sg_content_comment_enable&quot;:&quot;&quot;,&quot;sg_content_comment_icon&quot;:{&quot;value&quot;:&quot;fas fa-comment&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_comment_icon_position&quot;:&quot;before&quot;,&quot;sg_content_meta_enable&quot;:&quot;&quot;,&quot;sg_content_meta_author_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_author_by_text&quot;:&quot;by&quot;,&quot;sg_content_meta_author_icon&quot;:{&quot;value&quot;:&quot;fas 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class=\"elementor-element elementor-element-ecdaf28 e-flex e-con-boxed e-con e-parent\" data-id=\"ecdaf28\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1ad065 elementor-hidden-desktop elementor-hidden-laptop elementor-hidden-tablet elementor-hidden-mobile elementor-widget elementor-widget-text-editor\" data-id=\"e1ad065\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"675\" data-end=\"838\">where evidence-based strategies and practical insights help you improve performance and overall health.<\/p><p data-start=\"845\" data-end=\"1102\">This fitness and training blog covers strength development, fat loss, muscle gain and sustainable fitness progress. Each article is designed to provide clear guidance that can be applied to structured training programs and long-term lifestyle improvement.<\/p><p data-start=\"1109\" data-end=\"1293\">Whether you are starting your journey or refining your routine, the content shared in this fitness and training blog focuses on consistency, smart programming and measurable results.<\/p><p data-start=\"1300\" data-end=\"1429\">Explore our personalized training programs to apply these principles in practice and achieve sustainable performance improvement.<\/p><p data-start=\"1300\" data-end=\"1429\">where evidence-based strategies and practical insights help you improve performance and overall health.<\/p><p data-start=\"1300\" data-end=\"1429\">where evidence-based strategies and practical insights help you improve performance and overall health.<\/p><p data-start=\"1300\" data-end=\"1429\">where evidence-based strategies and practical insights help you improve performance and overall health.<\/p><p data-start=\"1300\" data-end=\"1429\">where evidence-based strategies and practical insights help you improve performance and overall health.<\/p><p data-start=\"1300\" data-end=\"1429\">where evidence-based strategies and practical insights help you improve performance and overall health.<\/p><p data-start=\"1300\" data-end=\"1429\">where evidence-<a href=\"https:\/\/www.joaomartins.com.pt\/\">based<\/a> strategies and practical insights help you improve performance and overall health.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3719a99 elementor-hidden-desktop elementor-hidden-laptop elementor-hidden-tablet elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"3719a99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.joaomartins.com.pt\/wp-content\/uploads\/2025\/11\/77-copiar-1024x684.jpg\" class=\"attachment-large size-large wp-image-4624\" alt=\"personal trainer Jo\u00e3o Martins a orientar treino personalizado no Algarve\" srcset=\"https:\/\/www.joaomartins.com.pt\/wp-content\/uploads\/2025\/11\/77-copiar-1024x684.jpg 1024w, https:\/\/www.joaomartins.com.pt\/wp-content\/uploads\/2025\/11\/77-copiar-300x200.jpg 300w, https:\/\/www.joaomartins.com.pt\/wp-content\/uploads\/2025\/11\/77-copiar-768x513.jpg 768w, https:\/\/www.joaomartins.com.pt\/wp-content\/uploads\/2025\/11\/77-copiar-1536x1025.jpg 1536w, https:\/\/www.joaomartins.com.pt\/wp-content\/uploads\/2025\/11\/77-copiar-2048x1367.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Blog Learn to train better Learn to train better No Content Available Health Nutrition Exercise No Content Available No Content Available No Content Available No Content Available No Content Available No Content Available where evidence-based strategies and practical insights help you improve performance and overall health. This fitness and training blog covers strength development, fat [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-4911","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness and Training Blog | Jo\u00e3o Martins<\/title>\n<meta name=\"description\" content=\"Explore our fitness and training blog for expert tips on workouts, performance, nutrition and sustainable health improvement.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.joaomartins.com.pt\/en\/fitness-training-blog\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" 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