Starting Tomorrow : March Push Up Challenge (Reminder Post)

Hey Everyone!

I just wanted to remind everyone who was interested that tomorrow will start the March Push up Challenge, and I am very excited to have some of you participate in this challenge. Here is what to expect on the first day:

  1. You will receive an email from me discussing your first day of the push ups 
  2. I will continue to email those in the squat challenge about your challenge – 2 days left & this means you may be doing both challenges until the one is finished. 
  3. Remember you can re-read the rules and expectations at any time here

I am excited to have all of you on board and look forward to seeing you build strength! 

It is not too late to sign up for the March Push Up challenge, email me at: Shay.moss19@gmail.com 

Feel free to get your friends and family involved as well, the more the merrier. Share, comment, like and follow 🙂

 

Your Fitness Blogger 

Shay-lon xxooo

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12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 

 

This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 

 

I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 

 

For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 

 

Workout Session: 

 
  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 

 

I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

 

My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9

 
 

Push Up Challenge – Day 28

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

The Pistol Squat (exercise)

Thanks to a lovely blogger…

 

I am going to be speaking about the “Pistol squat”. Now before I begin, let me give you the run down on this particular exercise because I don’t want people going out and hurting themselves trying to be cool. This particular exercise I do not recommend to those that don’t have a proper two legged squat form/technique down, that have issues with their core strength, and don’t have much strength in their legs/thighs as well – this is an advanced movement. This is not an exercise to be taken lightly because it is difficult and requires a lot more out of you. There are a lot of things that go into being able to perform a pistol squat the right way without causing yourself injury. 

 

Pistol squats are an amazing exercise and one that always has people in the room in “Ahh”, it took me a LONG time to perform a “perfect” pistol squat because it isn’t something that everyone can go out and do tomorrow. It takes practice, balance, discipline, and strength (in multiple areas) and an idea on how to do it so that you don’t end up harming yourself. For those of you who are able to do it like myself, you probably found a way that helped you be able to perform it and have your own steps in what worked for you & the exercises you used in order to build on your weaknesses – which is great, as do I. 

 

For those of you who want to learn to do a pistol squat, well.. there is no easy way to go about it, and don’t expect to do it in like 15 minutes unless you are THAT skilled and if so, well I tip my hat off to you. I always found the easiest part of the pistol squat was the downward position and the hardest was getting back up on one foot – but some may disagree (this is okay). I am going to do my normal “step by step directions” that I would normally post for an exercise and then I am going to talk about what muscles this exercise effects, then end it with MY OWN tips on how to accomplish a pistol squat (WARNING: my tips sound ridiculous but they helped me and I don’t expect everyone to be the same, so they may help some and not others). 

 

How to: 

 
  1. From a standing position, raise one foot off the floor. Chest up, looking forward, knees and hips slightly bent, back straight (starting position)
  2. Descend into a squat flexing your hips and knee, while squatting, extend the non-working leg forward. You will want to descend slowly, paying attention to your balance, and body mechanics. You will flex as far as possible.
  3. Hold the bottom position briefly (2-5 seconds), then return to the starting position by extending through the hips and knee (driving through the heel of your working foot)
  4. Repeat for however many repetitions

What muscles am I working on:

  • Quads 
  • hips
  • hamstrings
  • glutes
  • calves
  • core support – this is necessary in order to do this exercise (you need a strong core)

Important factors (keep these in mind):

  • Posture alignment is important when performing squats, even pistol squats (VERY important)
  • Balance is VERY important during this exercise (you can find ways to improve your balance)
  • Your arms will come into play when doing this exercise (they don’t just sit at your side)
  • advanced movement (first have your two legged squats down and strength in all the right places)
  • do this exercise on the ground before doing it on kettlebells and buildings, etc
  • If you have had any prior injuries or conditions that could hinder you, ask your doctor before performing this exercise. 

How Did I Learn to Pistol Squat?

  1. I started from the bottom. Literally. I would sit on the ground in the pistol squat position (with my hands holding my body up) for like 15-30 seconds for like 3-4 sets. This helped me to get the form down because I had issues with extending my leg because my knee would always want to bend when I would extend it (my legs are lame, don’t make fun of me) LOL (each leg)
  2. Then after being comfortable with step 1 (which took some time for me), I would again start from the bottom and push my self up using my arms/hands and then go back down slowly in that same position (this helped me to get used to pushing myself up on one leg) I still run into difficulties with this sometimes because it is harder and especially after you have done like 10 reps.. your legs get tired. LOL (each leg)
  3. Finally after being comfortable with step 2, I would then start from from the top and and slowly descend downward while extending my non-working leg. and do this for a number of sets and reps on each leg. 

After a while you get the movement down, I use my hands/arms sometimes to touch my toes while descending into the pistol squat position. This might be considered weird, but how I train myself is never normal. lol. I do things that work for me. before doing any of this, I obviously did strength exercises to strengthen my core and muscles that are needed. & worked on balance. With this all being said, mine are not always perfect (especially when I rush through them) , like today I fell on my butt when performing them because I lost balance and that will happen. I have been continuing working on them though because I want to get even better and start challenging myself with dumbbells, barbell and doing them on unstable surfaces. 

 

Hopefully all of this information has helped someone and will be helpful to others who want to learn how to perform them. Like I said, everyone learns differently, my way might not help you and that is okay, find what does. Good luck! and if you have any questions, feel free to contact me. Share, like, comment & follow me! 

 

Your Fitness blogger,

Shay-lon xxxooo

PR Day (1RM & leg day combo)

Hello – How are you FitFam?

Remember when I told you I was going to do some PR’s and figure out my 1RM’s and what not? or did I not tell you and kept it to myself? LOL. Either way, I did it today. I made today the day, and decided I would share some good news, hopefully all of you will proud of me, because I am proud of me in the gym so far.  I did my 1RM for: bench press, back squat and deadlift. I haven’t done my 1RM testing since like college and so it had been awhile and I needed to figure out where I was in order to continue to grow strength and excel at my goals. I will go through each one, and then I will tell you the rest of my leg day workout I did today. 

1RM results: 

  1. Back squat: 175 lb (185 lb fail – almost had the bar land on me, but was careful) lol Now while I was in college, I was doing 200 lb + and doing really well with it. Since not being able to use a barbell for a while and then after graduating not keeping up with strength gains when I had them, I lost a lot of strength and for awhile I was only able to squat less than 100 lb (YES IT WAS THIS BAD & yes I was very pissed off at myself) but since working on it and doing what I had to do, I was able to go up to 145 lb for about 6 reps. Now I am able to do a solid 1-2 reps with 175 lb. I increased my squat by 30 lb. 
  2. Bench press: 95 lb. (105- fail) Again this decreased by like 4 lb since college, but I am happy I am only 5 lb away from 100 – this is very good. I was stuck at 60-70 lb for a long time. My bench press increased by 25 lb 
  3. Deadlift: 225 lb. ( 230 lb -fail) This was VERY VERY difficult for me, since I had not always worked on my deadlift and didn’t start really doing them until about 4 months after graduating college. When I had first started deadliftng, I was only doing about 80.. or something like that and then after a while I would add more weight and was doing 105 10 reps easy, then increased it and was doing 160 as my highest. Now my deadlifts have increased by 65 lb. This was amazing to me. 

To say the least I am proud of myself for how far I have come in my strength and my progress. I realize being able to do even 1 rep for my max means a lot to me because now I will  start again training with these new numbers in mind and have them written down to keep track of progress and plateaus. All of these results reign from having to use a smith machine -_- because my gym doesn’t offer barbell free weights that are in a rack – so in all honesty, it would mean it would be about 15 or so pounds less for each of them with a free weight barbell (realistically) but even so, I would have still PR’d in all of them except for the squat since 200 lb was with a free weight barbell. For right now, we will have to just keep in mind that until I purchase one of my own or find a gym that offers one in my town (until I move) I will have to resort to the smith machine. Don’t give me too much shit for it. LOL

 

The rest of my workout……

 

Superset:

  • Goodmorning: 3 x 10, 40 lb
  • Jump split lunge: 3 x 10, 10 lb( dumbbells)

Superset:

  • single-leg deadlift: 3 x 12, 15 lb 
  • pistol squats: 3 x 12

Superset:

  • vertical crunches: 3 x 10
  • roman sit ups: 3 x 10

push up challenge: 40 reps

 

All in all, I am happy with my progress, wish I could be using more free weights but still able to get gains using the smith machine for now. Honestly, I don’t hate the smith but because I am not used to it, it can be hard to do some workouts on it, verse what I would normally do with a free weight barbell, but I use my resources 🙂 hopefully all of you enjoyed my good news and will continue to show your support and cheer me on.

 

New Goals:

  • Bench press: 100 lb
  • Squat: 200 lb
  • deadlift: 245-250 lb

I want to hit these within the next 3-6 months at the very least, so we shall see what happens. 

 

For more exercises, click here

 

Your Fitness Blogger,

Shay-lon xxoooo

 
 

Push Up Challenge – Day 40

https://www.youtube.com/watch?v=mXJQS752_do

40 reps. 

Push Up Challenge – Day 25

https://www.youtube.com/watch?v=u-DgIhue22c

My gym Workout – Feb. 25th

Sorry Fitfam, 

It has been a minute since I have posted my actual workouts. I know you don’t all care but for the ones that do, this is my way of letting you know I apologize – with this whole sponsorship contract and getting things around the Arnold Classic this year and not to mention my working on my certification, it has been very busy indeed. I have been making it to the gym though (even when I don’t post about it). Hopefully today’s workout makes up for my missed dates. Starting Monday, I am hoping to start my week of PR’s and see where I am strength wise in my exercises. I will probably be starting myself on a new squat program to get my squat back up to where it should be (which won’t be fun at all) and then I will be getting my new planner printed off and in the works, not to mention I will be changing my blog theme and reorganizing the categories- which will be fun.

 

Don’t forget to sign up for the March Push Up Challenge- Send me an email to Shay.moss19@gmail.com and let me know. 

 

For all those participating in my squat challenge, you are nearly finished and the last 2 days will go into March, so some of you may be doing push ups and finishing up for squats as well (twice the hard work). I have other challenges in the making and so those will be revealed when the time comes. Otherwise, as always, expect a very busy Shay during the month of March (because my birthday is also in March .. ) 

 

I have had someone ask me if I am still writing for any editors, etc. I am, but right now because I did the worse thing a writer can do (overbook herself) to the point where I am doing too much all at once, I will be slowing down quite a bit and reorganizing that as well so I am not stressing myself out. I will still be writing for others, but I am going to do better at not overbooking myself and over extending myself. I have had other offers come my way but that is for a later conversation. Right now, I am focused on so many things that my brain might be fried by the end of this weekend. Thankfully tonight I will be partying pretty hard 🙂

 

So… as I was saying…

 

Workout Session:

 
  • Smith machine squats: 3 x 10, 105 lb
  • smith machine leg press: 3 x 10. 135 lb, 155 lb, 175 lb
  • cable goblet squat: 3 x 12, 50 lb
  • hip adduction: 4 x 12, 130 lb
  • hip abduction: 4 x 12, 130 lb
  • lying leg raises: 3 x 10 ea. leg
  • planks: 3 x 30 seconds
  • push ups: 38 reps
 

Your Fitness Blogger,

Shay-lon xxxo

 

2016/2017 tag

Well, well, well.. here we are again.. with another TAG! I don’t know about the rest of you bloggers but I have noticed these tags are starting to take over the wordpress world and I don’t know how any us will survive if they start controlling our brains and making us type out many words and many numbers. Rumor has it, the awards have been jealous of the tags and I don’t blame them.. they are slowly being pushed to the side and forgotten about. I won’t let those awards go unnoticed, if no one has told you awards, I love you 🙂 lol 

That was a just a small amount of mediocre comedy, don’t judge me, it was the best I could do on a Saturday. If you are judging me, you probably ended up laughing anyways and if you didn’t laugh, well.. this kind of comedy wasn’t for you 🙂 Thank you PoojaG for making me spend my weekends doing another post (I was going to share my workout today, but since she wants me working overtime on this wordpress with these tags, pft I might not) LOL. Don’t check out her blog unless you wanted to be corrupted by tags! hahaha.

1. Mention Creator of tag
Thank you to David for creating this tag!
 
2. Use the image in the article
 

3. Mention blogger(s) who have chosen you

4. Answer the questions

5. Tag 9 other bloggers & let them know
Describe your 2016 in 3 words
Gym, Sleep, Eat
Write the name of 2 people that have characterized your 2016.
Youngest sibling, My friend John
Write the most beautiful place you’ve visited in 2016 and why you liked it so much.
Hm, wow! I think Pittsburgh was beautiful when I went, I loved the water and looking over the whole city. Sucks we broke up, now I have no reason to visit anymore! haha. 
Write the most delicious food you’ve tasted in 2016.
Um, I don’t know. I think it would have been this place in Pittsburgh once again! lol it was deli and they had huge amazing sandwiches. 
Write the event which has marked you more of this in 2016?
Graduating college. 
Write the finest purchase you’ve made in this 2016, and if you want to link a photo.
Really nice hotel and more fitness apparel 🙂 lol 
Write 3 good intentions for this 2017.
  1. Read more books
  2. getting stronger physically and mentally 🙂 
  3. spreading positive vibes.. 

Write 1 place you want to visit in 2017.

Anywhere outside of where I live 🙂 

Write 1 plate/food you want to eat in 2017

more good food, that is always good.

My nominees are:

anotherwisemonkey

thehangryrunner

gitfitsite

ken

nyse

lacey

jess

karinapinella

gojenbefit

For more tags, click here

Feel free to like, comment and share, or follow!

The A-Z Tag

I will thank PoojaG for nominating me for this particular activity, I have not done this before and found it to be quite interesting & a creative way to get to know someone. This definitely will challenge me because I am scared of what to think of when I get to letters I hardly use on a daily basis, but should be fun! Check out PoojaG blog for more encouraging words and inspirations.

A – Athletic (always have been involved in sports and love anything to do with fitness)

B- Bold ( I tend to make bold statements sometimes, never one to beat behind the bush most days)

C- Charismatic (my personality, I have had people tell me) 

D- Determined ( I go for things I want)

E- Emotional, I can be sometimes..

F – Fun, I am definitely fun to be around

G- Goofy  (constantly)

H- Humble ( I don’t think too highly of myself or my life)

I- Imaginative ( I always have very creative thoughts and ideas)

J- jesting

K- Kindhearted

L- Loving & Loyal

M- Mature ( I like to think I am when the time comes)

N- neat (very)

O- Organized, I always try to be and prefer to be

P- Patient ( I have always been somewhat of a patient person, some days are harder than others)

Q- Quick 

R- Realistic – I try to be realistic about things so I don’t get my feelings hurt 

S- Sexual (only when the time calls for it) but hey not afraid to admit it lol

T- Tactful, I take people’s feelings into consideration before acting on something

U- Unique (aren’t we all?)

V- Versatile

W- Wakeful ( I sleep very light so can be easily disturbed when sleeping)

X- xenodochial ( I am friendly to strangers as long as they don’t come off to creepy or make me feel uncomfortable)

Y- Young; some might say I am 

Z- Zealous 

My Nominees Are:

grevisangel73

Sarahlivelovelift

thesweetlifeofme

Bella

joesimmonsjr

Feel free to like, comment, share and follow 🙂 thank you!