Just when you start to think…

memories

“We grow older, but that doesn’t mean we can’t smile at the end of the tunnel” -Shay-lon

It’s late in the evening and I didn’t want to make a post this late about fitness and health, so I was thinking about what kind of post could take me off the beaten path and be on interest to others.  It wasn’t until I had stumbled on a fellow blogger that I follow: https://fitrecovery.wordpress.com/.  He is a great blogger and whenever he talks about his passion for cycling, he never fails to mention the people in his life that make him feel whole, that is one of the many reasons why I enjoy his blog post (besides the health aspects of cycling) because he incorporates people in his life into this blogging, and honestly, some may think it is the cycling he is most passionate about, but when I read his blog post, I think he is most passionate about his love for everyone in his life and the many thanks he gives to those who stuck it out with him to see him come out a better person! & I just wanted to say, because of you, I was able to come up with this blog post of my own, thank you.

When you start to think about where you are NOW in your life and where you were back THEN, you see the steps you have taken and the struggles you had to endure in order to make your way. Sometimes, you get it easy in the beginning and sometimes you start off in a black hole you don’t think is possible to escape. I have two siblings, one being 8 years of age and one being 21 and I tell you, when I look at them both, I see my whole life flash before my eyes, my mistakes, my proudest moments, my old friends, my achievements, my failures, my hopes and dreams, my pain, the sacrifices I had to make, regrets, and then I see one brother who I grew up with; who was my best friend and other times the most annoying kid ever.  The many kickball games we played in front of the house and the many times we got in trouble and he would take the spanking for me or jump to my defense – I would always throw him the blame (not the greatest sister award), we would ride our bikes and skateboard, we really thought we were something, we had a childhood where we played basketball against one another, if I lost, I was ready to throw a fit and if he lost, he was rolling his eyes (very competitive siblings). As we grew up, our closeness started to fade, we no longer ran the streets wild, we no longer met at the court to play basketball and we no longer made it a thing to hangout as often as possible throwing a football (me thinking I am the next Tom Brady) LOL .. but I am damn good at throwing a football,  Regardless, everything we once did, now becomes a memory of the past, a good memory, a memory I miss so much of and a memory that I hope to one day share with him when we both have grey hair and want a good laugh.  My youngest brother and I are close, he stuns me everyday with all the things he knows and all the things that interest him, he is the cutest and sometimes too smart for his own good. I can only imagine his bright future and I only want the best for him, for now I am again making some of the same memories I did with my younger brother with now my youngest brother and all I ask is when it starts to fade and I am no longer “cool” to hang out with and I am no longer there to visit him as often as I was did, that one day when gets grey hair and wants a laugh or a smile, he thinks of everything we did together and how much I love him. 

I wanted to keep this piece short and sweet because I didn’t want to bore the audience, but the fact of the matter is, I made memories with many people, memories that when I am old and grey, I can think about when I need that laugh or smile.  I have come a long way for being 24, and I still have much further go, “who knows where I end and who knows where I’ll be, but no matter what happens to me, I will always carry these memories”-Shay-lon Moss

Your fitness blogger,

Shay-lon xoxo

Advertisements

Obsessive Compulsive Disorder- OCD

obessive compulsive disorder

Bringing back the mental health topics for today and the one we will be speaking of is: OCD (obsessive compulsive disorder).  I, myself have a form of OCD which can be bad depending on what it is, but normally is minor. Actually overtime, my OCD has gotten to a point where it hasn’t been as relevant in my life. I guess the things that used to bother me, I can now overlook the majority of the time.  I don’t think I know anyone with a severe form of OCD, but when watching a television show on MTV that used to come on (“true life”) or something like that, they had an episode telling of people who have OCD and how they live their everyday lives and the people with the more severe forms had a fairly difficult time sometimes (with work, relationships, etc) so I could not imagine going through that everyday, but I do know what it is like when other people don’t necessarily understand your OCD and give you hell for it.  My mom is OCD and a perfectionist about the majority of things, so I think mine stemmed from that, but overtime, I did notice she hasn’t been as OCD like she used to be (I was annoyed as a kid), because I didn’t understand it at the time. I swear I just thought she was bat shit crazy, but come to find out.. she just had OCD and was a perfectionist about shit. Now I understand because I am the same way sometimes about certain things.  At work, when I am being OCD about something, my coworkers just don’t always understand & it can annoy them sometimes, but they don’t give me too much slack about it, thankfully.  Anyways, I thought I would share some information about this disorder.  

What does it mean to have OCD: 

To have a common, chronic and long lasting disorder, in which the person has uncontrollable, reoccuring thoughts and behaviors that he or she feels the urge to repeat over and over again. 

Obsessions: Repeated thoughts, urges, or mental images that cause anxiety, symptoms:

  • Fear of germs or contamination
  • Unwanted forbidden or taboo thoughts involving sex, religion, and harm
  • Aggressive thoughts towards others or self
  • Having things symmetrical or in perfect order

Compulsions: Repetitive behaviors that a person with OCD feels the urge to do in response to an obsessive thought. Compulsions:

  • Excessive cleaning or hand washing
  • Ordering and arranging things in a particular, precise way
  • Repeatedly checking on things
  • Compulsive counting

NOT ALL RITUALS OR HABITS ARE CONSIDERED COMPULSIONS!

 

A person with OCD:

  • Can’t control his or her behaviors, or thoughts
  • can spend 1 hour a day on these thoughts or behaviors
  • Doesn’t get pleasure when performing the thoughts or behaviors, but could feel a brief relief from the anxiety the thoughts cause
  • Can experience significant problems in their daily life due to these thoughts or behaviors

Some people with OCD also have a tic disorder as well. 

Risk Factors:

  • Genetics
  • Brain structure and functioning
  • Environment (those who have experienced physical or sexual abuse have a higher risk of OCD)

Treatment options:

  • Medication
  • psychotherapy
  • Deep brain stimulation
  • Augmentation

If you would like more information about this disorder, please refer to this site: https://iocdf.org/about-ocd/.  Also keep in mind not everyone knows they have OCD, most adults and/or children are not aware that they have the disorder.  

 

Thank you for reading.

 

Your fitness blogger,

Shay-lon xoxo

 
 

Motivational Monday Youtube Video

Hey everyone I have posted a new video on my Youtube channel for Motivational Monday. 

https://www.youtube.com/watch?v=i0pNatGUECo

Please feel free to subscribe, follow, share.

This particular video is about: “When do you know it is time to push yourself beyond your limits”.

Your Fitness blogger,

Shay-lon xoxo

Leg press Machine – exercise

leg press

Also take a look at this youtube video performing the exercise: https://www.youtube.com/watch?v=xCQ-FY_bj9E

Happy Monday bloggers! 

Today’s blog will be talking about another exercise that I enjoy doing while at the gym, hopefully many of you have tried it and enjoy it as much as I, but if you don’t, that is okay too! The exercise I am talking about is the seated leg press. The reason I like this exercise is because it works different parts of the lower body with the adjustment of the feet, it is easy to use and normally most gyms have it (there are different types of these machines, they don’t all look alike).  Nonetheless, I usually make this one of my many “go to” machines when I am working my lower body.  Depending on what you are trying to target, you can make it so you are targeting the glutes, hamstrings or quads. I think it is good to work them all if possible, obviously being sure to not over-train.  Many people in the gym are always trying to do high weights on this machine, which is quite easy to do, but people need to be sure they aren’t putting strains on their knees intentionally in order to lift more weight.  Most importantly if you are new at using this machine, be sure to ask questions and make sure you understand the placement of the body so that you don’t get any injuries.  Personally I would highly recommend to anyone who does this exercise, to do a warm-up exercise (leg extentions, dynamic stretching, etc) which will help to prevent injury.  I would be most interested in learning who all likes this particular exercise and who all isn’t a fan of it, so share! 🙂 Btw, this exercise can also be good for the calves, depending on the placement of your feet as well. 

How to do a leg press?

  1. Using the leg press machine, sit down on the machine (make sure to adjust the seat to your liking, normally the number 3 is about average), Place your feet on the platform directly in front of you (depending on what you are trying to target, either you will place your feet higher or lower or in the middle of the platform in a shoulder width apart stance) Sometimes people will have a wide base of support or narrow as well depending on what they are trying to target as well. 
  2. Depending on the type of leg press machine you are using, you will lower the safety bars holding the weighted platform in place, and press the platform all the way up until your legs are extended in front of you (do not full extend them to prevent locking your knees and causing injury, have your knees slightly bent)
  3. As you inhale, slowly lower the platform until your upper and lower legs make a 90 degree angle. 
  4. Pushing with the heels of your feet, and using the quads, go to back to your starting position as you exhale.
  5. Repeat the recommended amount of repetitions.

The good things about the leg press:

  • Strengthens the leg muscles
  • strengthens the knee and hip joints
  • Can be used for strength or hypertrophy
  • Minimizes your need to balance the weight
  • Most machines have something that helps from keeping the weight from squashing you if you are lifting heavy and fail to complete the rep
  • The machine provides lower back support

Disadvantages:

  • Makes it easy to strain the knees if done incorrectly
  • Back injury can occur if one lowers the knee to close to the abdomen (causes the back to round)
  • expensive to purchase for your home gym
  • May not translate well to real world activities, or sports (lack of functionality)
  • Lacks the need for balance- means it is easy to have one leg doing the majority of the work, causing one leg to be bigger than the other
  • False sense to safety if not done correctly, it can cause injury

I would recommend if you do a leg press exercise, then you should also implement more functional workouts as well (i.e lunges, squats step ups). I always do myself so that I can get the best benefits from the exercises, especially if you are noticing some imbalances in your leg strength. It is very important to do this exercise with good technique and form to prevent injuries. I have seen so many people add heavy weights and not do this exercise correctly, which in the long run is not good. I know people love showing off and being able to lift heavy weights, but it isn’t worth your safety, you can do lower weight and higher reps, or just start with 15 lb and work your way up. If anyone has any questions or concerns about the leg press machine, feel free to ask me! Again would love to hear from all of you, your opinion on this machine/exercise. Thank you for reading! 

 

Your Fitness blogger,

 

Shay-lon xoxo

 

Depression.

Hey bloggers, today I want to put a spin on things and talk about mental health.  Although my blog is dedicated to fitness, I dedicate the other half of my blog (health) to both physical and mental health. I believe many people have struggled with some kind of mental health during the period of their life, whether it was depression, anxiety, stress, bipolar, etc.  In my blog post today, I want to speak on depression specifically but do know that I will have post in the future of other mental health diagnosis as well, I figure I will get to each of them at some point and when new ones come streaming out, I will make myself aware of those as well. For the majority of people who have struggled with mental health, they do not particularly enjoy talking about it; it is of the past, and they want to move on. Reason being, well there are many reasons, but I know my reason was shame, and because I didn’t want people to pass judgement on me. There was once a period of time where mental health problems were considered an “omen” and people thought anyone with these issues should be hospitalized and treated differently because they were not in their “right mind”. Now I was not born nor did I live in those days, so I will not be able to give specifics on how people were treated, but I assure you, it was not pleasant.  For those of you who struggle with depression or have struggled with depression, I want to make you aware that you are not alone and if you want to speak on it to enlighten people or share your experience, feel free or if you need someone to talk to, also feel free to contact me. I may not be able to diagnosis or treat your problem, but I can be an ear to listen to your voice and maybe share some of my downward spirals.. and positive stories. Nonetheless, I do not want anyone to feel out of place or feel any less about themselves because of what they have or are going through.  “We all have skeletons in our closets, some people are better at hiding them” -Shay-lon

For starters, my depression/stress was never diagnosed or treated with medication.  I never went to see a specialist nor did I even think to do that, it was considered “weird” at the time I though to seek help from someone outside of friends or family. I didn’t want to be labelled “crazy” or “weird” or “fucked up” , etc.. and I surely did not believe I needed help from people who did not even know me.  Mine in particular was probably minor compared to a lot of people’s, and mine had spurts where it was moderate due to the relationship I was in at the time.  I think part of my depression happened while dating the first partner I was with, the relationship became toxic and mentally exhausting.. I sunk into a deep hole and didn’t know who I was anymore. I was only 18 at the time, so still young and living life, but not able to cope with relationships and was horrible with handling arguments because they stressed me out.  Another reason I believe I had depression was because of what I had to see and endure as a young child with my mom’s relationships.  It was heartbreaking and yet I was too young to make any kind of stand but I remember each of them like it happened yesterday.  I won’t go into specifics because I don’t think that is necessarily important but I will say it reruns in my mind now whenever she has dated someone, only because I have learned to not trust any man she has dated.. it was programmed in my head because of all of the anger instilled in me. I think sometimes my mom didn’t know her self worth, but that is a discussion for a later time.  Most of you are probably wondering if my mom and I’s relationship is toxic, well not exactly, we have our rough patches and more so than not we bump heads.  I won’t say we can’t be civil but when it comes to her dating, I cannot let go of the past sometimes.  Although I am learning fairly quickly, I know longer need to give a shit because I have MY OWN LIFE to live and have to focus on my well-being now.  I also believe the fact that I was moving state to state after 9th grade and losing and gaining friends, it might have taken a toll on me quite a bit, I was unstable and not able to grow bonds that lasted because I was constantly preparing myself for the time I would leave and getting close to someone meant being hurt and sad when it was time for us to move again.  I think having to worry about fitting in and constantly being made light of as a child, might have been a beginning of my hurt and pain. 

I think the cherry on the pie was the fact I didn’t have any family at my high school graduation, that really burnt me, and the reasoning is beyond stupid, I am sure a guilt my mom and my younger brother will have to deal with in their own time and stepdad at the time.. However, at this time we were all seeing a therapist to sort out our differences, I pretty much came out the box and said how I felt and it felt decent but my mom isn’t one for wanting others to feel how they feel, confusing, yes. Which is one of the many reasons why our relationship is tainted. Something I am in no rush of fixing anymore, like I said I have my own life now.. worrying about fixing shit that could have been nipped in the bud back when is no longer on my agenda. To make the story short, because this isn’t about me.. there are many other reasons that obviously play into my past depressive episodes but the moral of the story is “you don’t know what someone has gone through just by looking at them”-Shay-lon Hopefully with my opening up to all of you, you won’t feel the need to hide behind walls, like I said I have yet to be diagnosised and don’t take medication because mine is more minor than anything and I have gotten past it! thankfully, but stress, well that probably isn’t going away anytime soon! 

Depression- Feeling helpless, hopeless and worthless that last many days to weeks and keep you from functioning normally.

There are many types of depression and I may not hit them all but here is a short list of some: 

  • Chronic depression
  • Bipolar Depression 
  • Major depression
  • Seasonal depression
  • Psychotic depression
  • Postpartum depression
  • Substance induced mood disorder
  • Atypical depression
  • Pre-menstrual disorder depression
Common symptoms: (not everyone will have these symptoms, it will depend on the severity, the length of time and how frequent they occur)
  • Difficulty concentrating, remembering details and making decisions
  • Fatigued and decreased energy
  • Feelings of guilt, worthlessness, and/or helplessness
  • Feelings of hopelessness and/or pessimism
  • Insomnia, early morning wakefulness or excessive sleeping
  • Irritability, restlessness
  • loss of interest in hobbies or activities that once brought you pleasure
  • loss of pleasure in life
  • loss in interest of sex
  • overeating or appetite loss
  • persistent aches or pains (headaches, cramps or digestive problems)
  • Persistent sad, anxious or “empty” feelings
  • Thoughts of suicide or suicide attempts
There is mania and hypomania depressive episodes. Anyone can have depression, kids, teens, adults alike.  
 
Major depression: if you feel depressed most of the time for most days of the week
  1. Usually diagnosed if you have 5 of the above symptoms or more on most days for two weeks or longer.  One of the symptoms needs to be depressed mood or loss of interest in activities. 
  2. Usually talk therapy can help
  3. sometimes medication is prescribed
Persistent depression (Dysthymia): Depression that last 2 years or longer
  1. Usually treated with psychotherapy or medication and sometimes both
Seasonal Disorder: A period of major depression that most often happens in the winter months.
  1. Antidepressant can help
  2. some type of “light” therapy treatment
Psychotic depression: Have major depression but with psychotic symptoms as well
  1. Hallucinations
  2. Delusions
  3. Paranoia 
  4. most people will take a combination of antidepressant and anti-psychotic drugs 
  5. ECT could also be an option
Postpartum depression: Women with major depression in the weeks and months after childbirth.
  1. Antidepressant drugs are usually prescribed.
So hopefully this is something people will stay aware of, and make others aware of. Depression is not a joke, it should be taken seriously ALL THE TIME. If you know someone with depression, this is the time to be by their side more so, because depression can become very severe and can lead to much harsher things in the long run if not treated or given appropriate care in time. Also, if you are someone who struggles with depression, do not be like myself who ignored help, I am a bad example of how to go about handling it, yes I came out of it on my own and yes I am not diagnosed or treated for it, but honestly.. it wasn’t an easy road and it isn’t something everyone can do on their own. I highly recommend you make others in your life aware of your situation and allow for someone to help you if possible.  Please share this blog post among people you know and social media platforms because I definitely want to be part of the movement in helping those that suffer from mental illnesses, this should never be taken lightly and the more people are aware and informed, the less it will become of this social omen.  I would highly recommend that if you would like more information, that you speak with someone who is a specialist, someone who has suffered from depression and do your own research as well, because you never know who close to you may suffer from it and trust me it is better to know than turn a blind eye. Thank you for reading.
Your fitness blogger,
Shay-lon xoxo

Lower back pain/injury

Hello everyone, today is going to be a post about lower back pain.  Essentially this is one of the more “popular” places where people get pain and have issues as they get older because of not using proper posture, lifting, age, etc. Not saying that youngsters do not get lower back pain but it is possible, but normally I see it with middle aged adults and older.  One thing they all have in common is they take more medication in a day than I do within a month just to get the pain to cease and with that means immunity sometimes to pain medication because it starts to wear off or not work as it did before so then you have to worry about starting new pain medicines and so on just to get by because otherwise you don’t want to stand, bend over, or do much else that requires using using the back muscles.  Lower back pain can occur for multiple reasons and people have different ways of handling the pain, today I want to talk about lower back pain on the surface and just hit a few important things so that we can prevent this from happening, be aware of some of the causes and how to manage the pain.  I will assume that some of my readers have had the struggles of lower back pain or are beginning to get back aches every now and then, if that is you, feel free to share how to manage it and if you know how it started, share that as well. I love learning about each of you and love when all of you give your feedback. Also, if you are a medical doctor someone in the expertise of lower back pains, etc.. feel free to also share your input as I am sure some readers would appreciate it! The information that I know about lower back pain is from what I have learned when in school because obviously I realize I will have clients who may or may not have ailments that hinder them from certain exercises and intensity levels and so I have to be able to work around those things and find ways to still get them where they want to be regardless of their condition. 

Lower back pain causes:

  • The bones, ligaments or joints may be damaged
  • A intervertebral disc may be degenerating 
  • lower back muscles may be strained
  • The nerves may be irritated
  • bones, ligaments or joints may be damaged
  • herniated disc
  • intervertebral disc degenerating
  • Other chronic conditions
  • Your job
  • Carrying a bag that puts too much strain on your back
  • bad posture
  • The type of workout and/or sport you play
  • Sciatica 
Who is at risk of lower back pain?
  • Being overweight
  • Inactive lifestyle
  • Jobs that require heavy lifting
  • Students who wear bookbags and put too much weight on the back
Treatment
  • Heating pad or warm baths
  • Be active, some may not feel the need to want to leave the bed but it is said that staying in bed for more than a couple of days can make the pain worse
  • Taking yoga has said to help many people
  • Going to a chiropractor 
  • Going to a massage appointment
  • Acupuncture could possibly help
  • Medications (over the counter or prescribed by the doctor)
  • Injections 
  • Some may need to have surgery
  • Physical therapy
  • Strengthening the back in the process
  • low impact aerobic exercise 
What can we do to prevent lower back pain?
  • Stay at a healthy weight 
  • Exercise regularly and make sure you are using proper form and technique when lifting
  • lift with your legs, not your back (when it comes to having to lift heavy things at work, etc)
  • Make sure the pain isn’t caused by your work station, if so, you may need a change or make some changes so that you are more comfortable if possible.
Symptoms you may have with lower back pain:
  • Difficulty moving or standing 
  • Pain that moves around to the groin, butt, upper thigh
  • Pain that is achy and dull
  • Muscle spasms (which can be severe)
  • Local soreness upon touch
  • pain is typically ongoing
  • pain that is worse after long periods of standing still or sitting
  • Burning pain or tingling pain 
  • Weakness or numbness can occur
Your fitness blogger,
Shay-lon xoxo