Personal training: Helping a Friend Day Nine (Late post at 11pm at night)


Hello wonderful bloggers!

I apologize for the late post, I left my house to hang with a friend thinking I would be home in time to write more and follow up on comments, but I was wrong, it is currently 11 at night and I am not writing this post. This might be something you get used to from me, if my schedule becomes to be overwhelming, otherwise this could be a rare event that happens whenever I stay out past my bedtime šŸ˜›

Nonetheless, today’s workout with John:


Dynamic stretches:

  • Frankies
  • Walking knee to chest
  • side bends, 15 reps

Workout Session:

  • Step up circuit- 30 minutes, with a 1 minute stop and go (again this is harder to explain without showing you)
  • stationary bike- 15 minutes, level 5 resistance, RMPS 70-80 (although mine were 90 and above)Ā 
  • Step ups circuit- 15 minutesĀ 

Cool down:

  • Walk 2 laps around the gym


Overall John did well, this time around he said he felt the difference in the level 5 versus the level 4 on the bike, but he still managed to do very well, with keeping his RPMs above 70, which is more than I thought he would do. The step ups went fairly well, he kept up with my pace and made to sure to keep hydrated throughout the workout. He didn’t complain of ankle pain today, he said he thinks it was the shoes he was wearing, so that is good news. We didn’t talk about his eating habits again, I need to remember to speak with him about it within the next week at the very least. Overall our workout was very proactive, tomorrow his sister should be joining us again, since I have yet to sit down and speak with her one-on-one, she will just jump in where you we take off and we will adjust things as we go. Hopefully within the next week, I will have the chance to actually sit down with her.Ā 

My calve pain is going away slowly but surely, tomorrow, I will take it easy again with my lower body resistance training and see what happens with it, we will have an earlier workout day tomorrow so this means I should be in bed catching up with my sleep about now. Hopefully tomorrow’s workout goes over just as well.

Your fitness blogger,

Shay-lon xoxox

Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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