Personal training: Helping a Friend Day 13


Today we decided to do interval training on the treadmill today to see how well he does with it, and to challenge is mind and body. After the workout, I could tell he was worn out, he had difficulties with it, but we will continue to work on it. Although he forgot my instructions and ended up doing more than what I asked for, so I have to take that into account as well. Tomorrow we will be doing the same workout, this time I hope he pays better attention. Since today was botched, tomorrow we will do a “redo” of the exact workout. He continues to do well with the planks, says the 3rd set is the hardest. Just so others know, I perform all these workouts with him while monitoring him, I usually come in earlier by a hour, do my workout, he comes in and I spend another hour working out with him. A total of 2 hours at the gym in the morning, and you bet I feel the soreness afterwards, LOL.


Dynamic stretching:

  • Leg swings (10 reps each leg)
  • Walking knee to chest
  • buttkicks
Workout session:
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
  • treadmill:  8 minutes, 4.2 speed, no incline
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
  • Treadmill: 8 minutes, 4.2 speed, no incline
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
Core Exercise:
  • Planks- 3 sets of 1:14
Cool down:
  • Walk 2 laps inside the gym
We didn’t have time for the static stretching because he has other obligations when he leaves on Monday’s but he turned in his paperwork to show his eating habits, and sleep regimen. I haven’t yet looked at them, but I will soon today or this week at some point. I want to go over with him a plan so he gets on track with his nutrition, but that will have to wait for now. 
Also, the interview that I have set for Saturday, I will have to post-pone because I have an urgent situation for Saturday, so forgive me, but I will reschedule it and have it done hopefully next weekend sometime, I will keep everyone up to date. 
Today is #MotivationMonday, so be looking forward to my Youtube video and motivational post today! 
Your fitness blogger,
Shay-lon xoxo

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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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