Personal Training: Helping a friend day 30


Hello All My FitFam,

Hopefully everyone has seen the results from the election and have been able to express their feelings towards the final results. My Facebook was blowing up with all kinds of post talking about it (good and bad), and I decided to write a Facebook post that was a bit joking, and less argumentative for the sake of drama. I don’t express my political views on my blogs and/or social media very often, besides twitter mostly, but when I do, I try to be tasteful. Today was another workout at the gym, John did make it in for his workout, and I am sore from mine (yesterday and today’s). As always, feel free to leave your workouts in the comment section of the blog, love hearing other people’s routines. 

John’s workout:


Dynamic stretches:

  • Skips
  • Walking glute stretch
  • torso twist using a 20lb mini barbell

Workout Session:

  • Stationary bike: 25 minutes, level 6, RPMs 80-90
  • Treadmill: 20 minutes, 2.0 incline, 3.5 speed
  • Planks: 3 sets, 1:14

Cool down:

  • Walk 2 laps around the gym

John did very well at his planks today, he managed the treadmill with no pain, and he said the stationary bike went well but he could feel the burn for sure – which is awesome and to be expected. Good job John. 


My workout:


I did not participate in a warm up exercise. oops.


Workout Session: Full body 

  • Wall push up 3 sets, 10 reps (I decided to do standard pushups instead of wall push ups)
  • Closed grip high pulley cable pulldown: 85lb, 3 set, 10 reps
  • Overhead dumbbell triceps extension: 15lb, 3 sets, 10 reps per arm
  • In and out plyo squat: 3 sets, 10 reps
  • Body weight squat: 3 sets, 10 reps
  • Flutter kick on bench: 3 sets, 15 reps (I decided to use the floor instead of the bench)
  • Planks: 3 sets, 1:00 

Cool down:

  • Walked 2 laps around the gym

Overall my upper body is very sore. lol. 


Your Fitness blogger,

Shay-lon xoxo

If you ever have questions about exercises, please feel free to ask me. I don’t mind 😉


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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

5 thoughts on “Personal Training: Helping a friend day 30”

    1. Hey!
      How are ya doing?
      I don’t have a typical go to food when it comes to after my workouts, depends on what I am in the mood for, but honestly, I like eating a high protein meal like oatmeal with a side of almond milk or some almonds with a smoothie.. ha. 🙂 but it depends, some people like eating carbs after their workout, which is fine depending on the type of workout they did – such as CrossFitter.. and if that is the case, I manage to eat something like toast with avocados or a protein shake with bananas or something that isn’t going to have too high of fats – unless it is the better of the fats.


      Never be afraid to ask me any further questions, I love being of help 🙂

      Liked by 1 person

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