“Go hard or go home”

go hard or go home

So first off, I will apologize for my lack of post in the last 7 days. I allowed my mom to borrow my laptop and had no way of posting without using my phone and that annoyed me so I decided to wait until she returned my laptop.  Next time I will try to make sure I am more prompt at letting everyone know so that you don’t think I have disappeared. I will mention that I spent all weekend busy so I would not have had the chance to post this weekend, and the month of June is going to be busier so I will make post as much as possible whenever I can. Now while I was away, I had time to think about what my next post would be about and it came to me when I was in the car speaking with a friend of mine briefly about going to the gym.  This particular person, recently started working out (wanting to lose weight) and was working with a personal trainer in the beginning (they only started working out with the last couple of months, maybe?) Well as far as I knew, it was going fairly well and they were going twice a day everyday, and I was proud of them for making the effort. Now just recently, I asked this particular person how their sessions have been going and their reply was “I don’t use a personal trainer anymore, everything they did with me, I can do myself”. This response in itself lets me know they gave up or the personal trainer dropped them because they didn’t put any effort in because why else use this excuse.. if you wanted to lose weight.

With all that being said this post is about people and their excuses and lack of effort & how to downplay a personal trainer when really you are the problem not the trainer. Now let me just say this, There are horrible personal trainers out in the world who are not good at their job just like any other occupation. The problem with this particular situation isn’t the fact the personal trainer wasn’t good at their job (because they lost some weight) but the fact you weren’t committed enough to continue and you wanted to use an excuse for your actions.  With me becoming a personal trainer, I would drop a client who wasn’t serious and didn’t show up to their sessions as they should have with no notice, I honestly have a hard time believing they are doing the exact same workout as they were with the personal trainer when they spend 30 minutes on a treadmill going less then speed 3. lol. I also have a hard time accepting their attitude when it comes to this situation because with me being in the fitness industry my motto is go hard or go home and anything in between doesn’t exist to me. I can understand that the journey of losing weight is hard, I have been there and it sucks sometimes but if your trainer is giving you results, then you probably should continue; especially if you aren’t motivated or disciplined enough to do it on your own time and you go back to your old ways.

Now that is just an example of what I had to go through, I didn’t really tell this particular person anything because I didn’t want to allow myself to get that frustrated because it wasn’t my body and my life. I am happy with me but I could imagine that personal trainer’s frustrations and time wasted. I used this person’s story as a way to share with all of you the importance of putting in effort, giving the trainer respect, sharing with them your concerns, and stop making excuses for your actions. The most important part of working with a trainer is showing up and showing up on time and ready. If you aren’t ready to show up and show up on time with a positive attitude and an open mind then you are not taking yourself seriously enough. Everyone is allowed to have bad days, sick days, fuck my life days; I have those days too but guess what? the difference is, I endure the pain to get the results. one of my biggest pet peeves is when people talk about wanting to lose weight and wanting to lose it by a certain time, they hire a personal trainer to help them, they lose weight (small amount) and drop the personal trainer because they think they know and have all the answers or do less than 50 percent of effort with the personal trainer then blame the trainer when they start to skip out on sessions.  I will always stand by this no matter if you are my friend, family member, peer, etc; you hire me because you trust me to get you the results you want in a certain amount of time and to help you feel confident and give you valuable information.  If I don’t give you want you want in a certain amount of time with no logical answer; I may agree that I am not doing my job well or at my fullest potential but if you don’t show up, try, go hard, and take your health as serious as I do; I will drop you or we will have a conversation discussing why you are not getting the results you want.  It all comes down to what you want and how badly you want it!

Luckily nothing like this has happened to me but I know that it could and if it does arise I will handle it appropriately.  I am patient with my clients, whether they are low functioning or high functioning, always have patience, the difference is no matter what, they come prepared to do something. Some days are harder but I know they want it; even when they don’t go 100 percent, they show up and are ready.  They are making a difference day by day no matter how slow or fast, not the person skipping out and making excuses. “YOU EITHER WANT THIS OR YOU DON’T, EITHER WAY IM NOT SWEATING IT” -Shay-lon

Sorry for this mini rant, but I want to know how others trainers feel about this and how clients if you are a client how you feel about this?  Do you think it is wrong to have a personal trainer expect these things out of you, such as myself? Are you the type to skip out when you make excuses? share with me and let me know how you feel and give some feedback.

Your Fitness Blogger

Shay-lon xoxo

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Awesome Blogger Award

 

awesome blogger awardI was recently nominated for the Awesome blogger award by PoojaG, who is also an awesome blogger and you should read their post because they do a great job! 

The Rules:

#1. Copy and paste the image with the rules.

#2. Share one thing that you thing that makes you truly awesome.

#3. Nominate other bloggers for the award. 

*The number of bloggers to be nominated should not exceed 7.

In my opinion what makes me truly awesome is my passion to make people feel good about who they are and my determination to bring mankind into this ball where we don’t have to judge someone based on their size and we come together to give people a chance to live a healthier, happier, active lifestyle. I think when it comes down to it, I choose to want to uplift people instead of bringing them down further. I always believed people need a “safe” zone (a place where they can be who they are and feel good about themselves, allowing themselves to grow and prosper without being judged on how they look, what they wear and who they are).  I think I am truly awesome because my mom raised me to be more kind and less judgmental of others ❤

My nominees are:

Chape personal trainer

Sinnerz13

stephieann8

 

 

Focusing on self-improvement

 

When you walk into the gym, what is your focus? When you start your first exercise, what is your focus? when you are deciding between upping your load or decreasing it, what goes through your mind? When you fail to lift as much as you thought you could, what are you thinking? When you feel like giving up, what is your mindset? When you look in the mirror, what are you looking at? 

Regardless of what I am about to share with all of you today, some of you may still feel the need to make sure everyone around you sees your achievements, good days, heavy lifts and some of you will still feel the need to avoid the mirror, give up, walk away, cry, talk negatively about yourself and compare yourself to others & finally, some of you may still feel the need to revolve your happiness around others and not take yourself into consideration.  Whether or not you agree with me, is not the issue at hand.  All that matters to me is that you know what your focus is when you enter that gym, start your home workout, go to yoga class, walk in the doors of CrossFit, go for your run, have a swim, riding your bicycle, and/or any activity that involves you wanting to do better.  

Before I begin to talk about you, I want to share something about me. Now most of you already know I had some self esteem issues in the beginning when I started down this road to fitness. One of the many issues I had was watching myself in the mirror as I did my workout. Now if you would have asked me some time ago if I thought there was an issue with that, I would have said no.. “it’s just not my thing”. The majority of people in the fitness industry will tell you that looking in the mirror as you workout does wonders in helping you with form/technique and gives you an idea of how you are doing the workout to make sure you are seeing the flaws and correcting them as you workout. I thought that was “bullshit” (excuse my language) but I didn’t believe it because I didn’t want to believe it and I didn’t want to believe it because I didn’t like looking at myself in the mirror because all I seen was fat & ugly; but I didn’t want to tell someone that.  My exercise science professor was the first one to peep out the fact that I didn’t like looking at myself in the mirror; I think without telling her, that she knew why. She still enforced that I would at least try because in the long run it would only help me (and she was right).  Long story a bit shorter, it took me a very long time to be comfortable in front of the mirror; especially while working out at the gym. My problem was I went into the gym confident in myself, confident in my workout but as soon as I seen myself in the mirror, all my confidence was gone, my self esteem dwindled and my mindset was negative the whole workout long.  Deep down I knew I didn’t like what I seen in the mirror but what made it worse was having other people see it too. You probably wonder if even after I gained my own self awareness and began losing weight and molding my body into what I want it to look like, if I still have issues with looking in the mirror as I workout & the answer to that question is YES. Not to the same extreme as before, but more so I get more or less nervous about it because I always want to see some results and I am afraid that one day I will look at that mirror and see my nightmare BUT I do it anyways because it has helped me and I don’t focus on my “body” anymore; I focus on myself improvement. Believe it or not, I don’t mind looking at the mirror much anymore; I get nervous but not anxiety ridden. This means I am still on my own journey and  I have tons to work on before I am 100% confident with looking in the mirror; for now I am 80% and that is good. 

Now that you have heard my story, I want to hear all of yours. I think people get so caught up in the who is watching me phase at the gym because someone always wants an audience and then someone is always running away from the audience.  Neither one of these is a “good” focus because both of these hinder people from making self improvement. If you are the type of person to constantly want an audience to watch you make adjustments, add more load, see the sweat dripping from your face, do advanced workouts, etc then are you really at the gym for you, or are you at the gym to put on a show that no one really cares to watch? If you are hiding from the crowd, deliberately avoiding the mirror, not working at your full potential, complacent, choosing to not make eye contact and feeling down on yourself; are you at the gym for your self improvement or are you too busy worried about what others think of you? See how this plays out, both people are worried about how others perceive them but neither one of them care about their own self improvement.  We have player A who gets a high on others watching him and player B gets anxiety at the thought of others watching.  Neither one of these people care about themselves, they care about what others think of them.  In my opinion neither one of these people are going to the gym, doing the run, going for a swim, riding their bike for the right reasons. Self improvement is not about who is watching or why, it is about knowing what your focus is and making it your mission to worry about how you plan on achieving that focus. 

I talk about health and fitness, but self improvement works in this wonderful way that doesn’t have to always have to do with fitness or health. Self improvement can be in your household, your job, your education, your hobbies, your day to day routines, etc. It can go beyond the spectrum of health and fitness because it is whatever your focus is on that is going to make you better at whatever you are trying to achieve.  So I will end this on a good note:

  • what is your focus? 
This may take some time for some of you, and others of you may already know.
  • Are you aware of your current level of happiness, and productivity?
Something to think about, this is a more of a self thought question, something that you really need to evaluate. 
  • Are you making conscious decisions to grow?
Do you want to grow as a person, or are you honestly okay with staying complacent.
  • Do you hold a higher expectation of yourself or do you allow others to hold higher expectations of you?
Most people will admit that they don’t have high expectations of themselves but why?
  • Do you deliberately do things that make you feel uncomfortable? 
Do you set yourself up for failure? or do you take a step out your comfort level regularly to experiment and allow for mistakes and growth?
  • Do partake in activities or hobbies that will improve your mind and body?
I sure hope so, because you need both to be at a balance.  If one or the other isn’t where it should be, you should want to change that. 
  • Final question.. why do you care what others may think of you? 
We are all on a separate journey with flaws. We are all on a journey of wanting to make some kind progress and we all want someone to notice our achievements but why is it .. we love when people praise our achievements but become unglued when progress goes unnoticed or when we feel like people or a certain person is judging our results.  If we are self improving, does it matter who doesn’t see our results? our progress? our good days? Does it matter if they see us fall? fail? cry? because at the end of the day, it will come down to you & your self awareness. 
Thank you for reading, hope this was an eye opener and positive post!
Your Fitness blogger
Shay-lon xoxo. 

Lacto-vegetarian, ovo-vegetarian and vegan

 

The last of the vegetarian group, lacto-vegetarian, ovo-vegetarian and vegan. The first two are practically the same as yesterday’s group but have small differences to keep in mind. 

 

Lacto-vegetarian- Eat dairy products but avoid eggs

Ovo-vegetarian- Eat eggs but not dairy products

Vegan- Choose to not eat dairy products, eggs or any products derived from animals. 

 

Sample of Vegan lifestyle:

 
  • will not use cosmetics, honey, leather, fur, wool, silk and soaps derived from animal products. 
  • You may need a B-12 vitamin since B-12 is found in the majority of animal products or eat fortified B-12 foods
  • Make sure you are getting enough iron
  • Be prepared for people to ask questions and want an understanding of your new lifestyle, that is fine; this gives you a reason to teach and find support.
  • You will need to find new protein sources, since the majority of protein people eat come from animals
  • Going vegan doesn’t mean eating junk food to replace animal products.  Many people don’t understand that because you are choosing to go vegan doesn’t mean you don’t have to still eat junk food in moderation not use it as a replacement. 
  • Soy products are fine with moderation, a lot of meat substitutes are sometimes full of high sodium and preservatives. 
  • You can choose to gradually go vegan or make the switch right away; choose based on your discipline and preparedness. 
  • Read food labels- Very important
  • Going vegan could change your mood in a positive way because of eating all the greens and leafy good foods, not a firm answer, but it has its possibilities. 
  • when dining out, make sure you know the menu so that you can choose foods based on your lifestyle
  • The cost to be vegan depends on you.  You determine which foods you want to eat and what stores you choose to shop at.
  • Make sure to get enough calcium in your diet
  • If you take protein, make sure to look for ones that are plant based. 
 

Sample of vegan foods:

  • Soy
  • rice
  • nuts
  • plant starches
  • veggie burgers
  • beans
  • oatmeal
  • pancakes
  • toast with jelly
  • fruit smoothie
  • veggie sausage
  • tofu scrambled
  • mock lunchmeat
  • vegetable stir fry
  • pasta and tomato sauce
  • veggie pizza
  • soup 
  • chilli
  • vegan pie, cookies and cake
  • non dairy pudding, ice cream, yogurt
  • fresh or dried fruit
  • chips and salsa
  • vegan protein bars

This list isn’t inclusive and there are many things that vegans eat that I did not list but this will help to hopefully give you an idea on how to go about being vegan and things to consider when you choose this lifestyle. I have never done the vegetarian lifestyle or vegan but I know plenty of people who have and are very happy with it. If this something that interest you, go for it & I wish you the best of luck. If anyone wants a book to read in the meantime that discusses being vegan, give this book a go:

 

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also, if someone wants a good website to check out about becoming vegan, this link has some good information: http://www.vegan.com/how/

Thanks for reading.

Your Fitness Blogger 

Shay-lon xoxo

Lacto Ovo Vegetarian lifestyle

 

For those of you who may be interested in starting up a vegetarian lifestyle, this blog is for you. I feel like more often than none people want to try something different but they don’t know how to go about it or how it works. I have known people in the past who have started up being vegetarian and either soon became vegan or decided it wasn’t for them. Nonetheless, I feel as though no matter which path you choose; this may help you decide how serious you want to take this lifestyle and if it fits what you want to achieve.  In the meantime, for those of you who are not necessarily wanting to go vegetarian but want an understanding of this lifestyle choice, this will be a good blog for you as well. 

 

Vegetarianism- Choose to not eat meat, fish or poultry. 

 

There are multiple forms of vegetarianism, but we will talk about those in a later post (vegan, etc)

 

Vegetarianism

 
  • Depending on what works best for you, some people gradually start to become vegetarians or move into it rapidly. Do what is easiest for you.
  • Vegetarians can have optimum amounts of protein as long as they eat a variety of foods and consume enough calories to maintain their weight
  • Most vegetarians have a better understanding on weight control and are less likely of becoming obese (doesn’t mean they cannot be obese
  • Most vegetarians are vegetarians because of their religion, morals or health reasons. Some choose this lifestyle based on their own personal reasons
  • Reading labels is key, depending on how far you take your vegetarianism.. since some things may be animal by-products
  • Find support, this may seem odd, but not everyone will support your decision to be a vegetarian and so it is a good thing to surround yourself with others who a support your lifestyle.

Sample of Vegetarian Food choices:

  • nuts
  • seeds
  • legumes
  • whole grains
  • fruits
  • veggies
  • peanuts
  • soy foods
  • peas
  • lentils
  • dairy products and eggs

Sample Vegetarian Dishes:

  • fruit salad
  • peanut butter and jam
  • oatmeal
  • pancakes
  • corn flakes
  • french toast
  • vegetable soup
  • pizzas- no meats
  • spaghetti – meatless
  • bean tacos and burritos
  • fruit shakes
  • yogurt
  • mac and cheese
  • french fries
  • grilled cheese
  • vegetable pot pies
  • vegetable lo mein
  • tofu 
  • soy burgers

Now those are just samples, obviously a small list compared to what it is out there. This particular vegetarian lifestyle would suffice for someone who is a “lacto-ovo vegetarian” and this means they eat dairy products. I will discuss in later post the other 2 categories of vegetarianism.  For those of you interested in more information about this particular category of vegetarianism or want more information regarding recipes, I would highly recommend reading:

 
 

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For others of you who may want more information regarding someone’s personal experience with becoming vegetarian, I would check this link out from a blog I found: https://www.theveggietable.com/blog/vegetarianism/becoming-vegetarian/  This link will help you get started and hopefully give you a better grasp on becoming vegetarian.  Thank you for reading.

Your Fitness Blogger Shay-lon xoxo

Grocery shopping 101

 

So, I have been thinking lately because I have been doing “better” at grocery shopping, but I still have rough patches where it becomes really hard to grocery shop because I don’t know what to buy or what to cook; if that makes any sense. Sometimes, I have these ideas and then realize eh.. maybe not.. then sometimes I go with what I “usually” would buy and then think.. eh.. I don’t really want to eat that again this week. Then I have my days, where I am buying random items that have no place in mind what I am going to use it for until I make something up. I have had my rough patches with grocery shopping for 1) because I am a college student 2) I like budgeting my finances 3) I don’t love grocery shopping 4) I never know what I want to eat & do horribly planning ahead sometimes & 5) If I don’t have a list made, I am screwed. 

With this all being said, I am interested in how many of you have a hard time grocery shopping & why? Whatever the reason may be, I want to know because I am going to share some interesting helpful tips, information, etc that will help some of you, hopefully. Since I established that my skills are wack, I will be helping myself as well.. This list of how to grocery shop came from other people who wanted to share their way of shopping, my own experience, my mom, other college students, and some of this information is from helpful sites that I used to see if they could spread some knowledge my way so that I can share it with you. I will say using some of these ideas has personally helped me to become a better grocery shopper; like I said, I am not the best yet but I am making small steps toward progress. Enjoy.

How to grocery shop like a champ: 

  1. Use coupons (online, newspapers, in-store ads, apps)
  2. price match 
  3. have a list of what you need/want & if you are like me, it will be broken down to cold, shelf, etc sometimes
  4. match your lifestyle with your grocery shopping.  If you are paleo, vegan, low carb, etc then know what is the goal when you shop to find all those foods that fit that lifestyle
  5. learn to cook so that you can avoid processed foods, frozen dinners, etc.
  6. buy at least 1 thing from the produce section, why? because it ensures you either bought a fruit or vegetable 🙂 but in all honesty, you should do the majority of your shopping in this part of the store. 
  7. Use Pinterest. This sounds crazy but it helped me to find recipes that were of interest to me
  8. set a budgeted amount you want to spend & stick to it. If you don’t have a budget, all the merrier. 
  9. buy what you can afford.  I know people who shop say healthier options are more expensive. Let me be the first person to tell you: I don’t always shop organically, gluten free; If I see chicken breast for 8 dollars and organic chicken breast for 10 dollars, and I have a budget I stick to then HELL YESS will buy that non organic chicken breast for 8 dollars. I won’t regret it either because that is my budget and I know I can afford it. 
  10. If there is a “reduced” or “low” sodium option for the foods you buy, make use of it. It taste the same and usually priced the same.
  11. I buy frozen veggies because they last longer; some people buy fresh and that is fine as long as you know how to preserve them so they can last longer if you aren’t going to use it right away
  12. use the store points cards. I like using Kroger’s card, it saves me money on gas and groceries
  13. Take advantage of the buy one get one free and the sales on items that normally are more expensive. 
  14. Shop the perimeter of the grocery store where the better options are (avoid the center isles because they normally have the junk food)
  15. Try to be more aware of the ingredients especially on canned foods and boxes.. (5 or less is usually better) when it comes to ingredients; which is why I avoid canned foods for the most part and don’t buy boxed foods either. 
  16. Choose the better of the oils, try to use oils that are better for you. I use coconut oil and love it
  17. Don’t go shopping when you are hungry because the chances are high that you will end up buying something that you didn’t need because it “looked good”
  18. Keep things stocked for easier meals so that you don’t have to keep running to the store when you run out of something
  19. Buy in bulk when it makes sense. If you know you use a lot of something, then it probably would save you money to buy it in bulk. I never used bulk but I know people who do. 
  20. If you don’t know how to cook then try investing into a crockpot; heard these work wonders. 
  21. Try the “store” brands. I know we all like our “name” brand items (Even I am guilty of this) but sometimes it is worth trying the store brand; sometimes it can save you money
  22. Be watchful at the register, make sure you watch the scanner to look for mis-priced items
  23. Go during slow times, if you are like me then you have anxiety and shopping at the busiest times drives you crazy and makes your anxiety heighten
  24. Avoid corner stores and gas stations.  These are usually priced more expensive because of the convenience. 
  25. Rain check for any items they run out of and are on sale
  26. Drink more water to avoid having to spend money on pop, certain sugary drinks
  27. when it comes to household items, try to have these items stocked up so you don’t have to buy them each and every time you are at the store. 
This list is fairly large but I know some of you may have some things you would like to add to it and by all means I would love that! Hopefully this gives you a general idea on how to grocery shop and what to look for when you do. Keep in mind, we all have different dynamics going on in our households so nothing on this list is a million dollar answer to everyone’s problems but if you have a problem with grocery shopping that you don’t think this list addressed, feel free to shoot me a message & I will make sure to post about it or send you a personal answer. 
Your Fitness Blogger 
Shay-lon xoxo

“Eating Clean”

eating clean 1

I have this love-hate relationship with the phrase “eat clean”. For one reason, everyone says it and never actually explains what it means and secondly, “eating clean” means nothing when you consider yourself a “healthy” eater.   In my opinion to eat clean can have so many different definitions depending on the person’s perspective & their lifestyle choices. For example, one might advertise to “eat clean” and that first thing that comes to you is “no carbs, no pop, no candy” but to the person speaking to you, it could mean “go paleo” or it could mean “become vegan”, etc. You never really know because all we are taught is to eat healthier and yet no one has an answer as to what it means to actually eat healthier. Want to know why? because there is no gold standard to eating “healthy”, it’s simple; eat in moderation, eat a variety of food groups and drink plenty of water throughout the day. 

Why make this whole eating clean thing, much more complicated then it has to be, and why make it so people don’t understand what it means? If eating clean was so easy, then everyone would be doing it! 

This is where I come in and remind you of why I don’t believe in this whole “eating clean” lifestyle. Eating clean is a commercialized phrase to catch a person’s attention, it reeks of failure, it has no significance and does a poor job of explaining how to eat clean and what makes certain foods more clean than others. “Eating clean” becomes a fad, defines a standard that everyone should compare to and is only said to symbolize eating healthy, which again is another phrase that goes nowhere fast when someone doesn’t know what is considered “healthy” eating. So, there you have it, my reason for why I don’t believe in this whole “eating clean”; although nice try in trying to reel me in while you had the chance! Now want to know what I call someone who makes lifelong healthy decisions for their body? I call it “permanent changes that fit you” because no matter what you eat, whether you are no gluten, paleo, vegan, etc. you are choosing to make a permanent change to your life. You have chosen to follow a certain lifestyle change that makes you happy AND this lifestyle change should be permanent. For example it doesn’t count if for only a week you went vegetarian and then decided after that to go paleo and then after that you decided no carbs and after that you decided IIFYM. That is NOT  permanent change. That is changing with the seasons (changing because you cannot make those habits a permanent change, so you change them when you get bored or fail). 

  • find something that works for you (vegan, veg, paleo, low carb, no carb, IIFYM, etc)
  • research it
  • find out what your exercise routine is
  • will this eating lifestyle fit your exercise routine?
  • will you be able to sustain it and maintain it for the long term
  • can you afford this lifestyle?
  • will it bring you results?
These are some questions to ask yourself, once you can answer all these questions.. it will no longer be about “eating clean” but it will be about permanent changes for you. 
Your Fitness Blogger Shay-lon xoxo