Standing DB Shoulder Press (My YouTube video)

https://www.youtube.com/watch?v=crEr63cDL4g

This is just a short segment of me demonstrating the shoulder press with dumbbells. I am using 20 lb dumbbells in each hand and did 3 x 10. For the sake of the video, I only show one set of this exercise. Enjoy!

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Incline Bench Press ( Exercise)

https://www.youtube.com/watch?v=DbFgADa2PL8

Hey FitFam,

This will be my last blog post for the day, I have a previous video demonstrating alternating dumbbell curls and this video and post will be about the incline bench press. I would like to assume many of you already know what a bench press is and how to do it using the barbell, well this is the same concept except it will be at an incline, yes I said an incline. For some of you, this exercise will be something you already implement and for others, I hope depending on your goals at hand, that you will end up giving this exercise a go and letting me know what you think in the comment section. 

 

For starters, yes, I have done this exercise many times, the majority of times I have used a smith machine while doing this exercise (because my gym doesn’t offer any barbells except for the smaller ones) so I have had to use my resources but I have done this exercises using a barbell as well and I will say that this particular exercises you will notice you might lift lower in weights compared to the traditional bench press & that is okay, I know that my bench press is quite higher than my incline bench press. Also keep in mind that while doing this exercises, you pay attention to your grip, the distance of your hand placement and form when lowering and lifting the weight and it is preferred that you do this exercise with a spotter – obviously most of us will know when we are in need of a spotter BUT for my beginners, I suggest you have have some nearby helping in case you get stuck on a lift or otherwise. To begin.. the video at the top will help guide you through the exercise, but like always, I am going to post the steps as well.. for those of you who do better with reading.. 

 

How To Perform The Incline Bench Press

 
  1. Load the bar with the appropriate weight
  2. Adjust the bench to the appropriate level – most people choose 3. 
  3. lay on the bench with feet flat on the ground, shoulder blades retracted, back arched
  4. Use a pronated grip, remove the bar from the rack. Hold the weight above your chest with arms extended (starting position)
  5. Lower the bar to the sternum by flexing the elbows. Maintain control (do not bounce the bar off your chest)  & lats should stay fairly tight
  6. extend elbows to the starting position after touching your chest. 
  7. Repeat for the recommended repetitions

It is very important to maintain control through the whole movement, you don’t need to go extra fast or too hard up against your sternum, just go through the full ROM (range of motion). This is one of those exercises, you don’t need to lift heavy, you can lift little by little and work your way up. 

 

What Muscles are Being Worked

  • Chest
  • deltoids (shoulders)
  • Triceps 

This is one of those exercises I would recommend to anyone looking to spice up their chest day regimen with something different. It can be done with dumbbells as well as the smith machine. I have always said and will always continue to say, variety is good when working out, especially if you are one that gets bored in the gym or likes to learn something new, I definitely say go for it. Before tackling this exercise, make sure you speak with a specialist if you have any prior injuries or conditions – safety is ALWAYS first in my book. Thanks for reading, do me a favor and like, comment, share and follow! 

 

Fitness WonderWoman,

Shay-lon xoxoo

 

Alternating Hammer Curls (YouTube video of me)

https://www.youtube.com/watch?v=57HGG7URvpI

This is a video of me demonstrating Alternating Hammer curls using dumbbells. 

Typically I like to use 30 lb dumbbells in each hand but for the sake of the video, went down in weights. It is important to pay attention to the form and to really contract those biceps during the lift. 

Thanks for watching, be sure to subscribe to my YouTube channel. 

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Judy The Bunny Tag

Thank you PoojaG for this tag nomination as well, this was something new that I have yet to do, so I was excited when you decided to nominate me for this one!

RULES:

-Link back to the person who nominated you and also to the creator of the tag (Me!)
-Answer this question: Why do you like Rabbits?
-Post a cute picture or drawing of a bunny (if it isn’t yours, credit it)
-Write a short story or poem about Judy the bunny
-Post the video Introducing Judy the Bunny
-Nominate up to 20 people and let them now you’ve nominated them

cute bunny

This image is from Here

Why Do I Like Rabbits?

I like bunnies because they look so adorable when they hop around.. especially when they are the extremely little ones 🙂 

Poem About Judy The Rabbit:

I am little, I am small..

the world is big.. and I hop around but I don’t crawl.

I eat grass and nibble on carrots,  my veggies are the fairest of them all.

I am trying to hide because I am prey, but my mother bunny keeps the bad guys away!

The video:

https://www.youtube.com/watch?v=VznEWVR3_Qo#action=share

My Nominees Are:

https://yogaliciouslifeblog.wordpress.com/

https://fittyduck.wordpress.com/

https://sistersolespace.com/

https://niccimcshane.com/

https://baanice.wordpress.com/

https://theperfectflawblog.wordpress.com/

For more tags, click here

Comment, share, like and follow!

The Blogger Tag – My First one like this?! :D

Hey everyone, 

I am back at it again and writing some post for this week. Sorry, I have been away from the blog since last Thursday or so, I have received all of your messages, responses and comments and will make sure to respond to all of you! I appreciate all of your patience and understanding as I was enjoying my Memorial Day weekend & I hope many of you had a wonderful weekend as well. I have been missing on YouTube as well, so if you have been one of those who left me comments on my channel, know I plan on getting on there today and will respond back – life gets pretty busy sometimes. If any of you have an Instagram and want to see some progress pictures of myself, my weekend shenanagins, and fun random life events/fitness videos.. please feel free to follow me! I would love to connect with all you and I usually post on there more regularly because it is quicker. 

In the meantime, I have some awards to catch up on and hopefully all of you will continue to enjoy them, and I plan on doing 2 fitness/health post as well today – so I will be hella busy 🙂 woot! 

This award was given to me by my blogger friend PoojaG & if any of you know her, you know that her blog is always full of quotes, recently posted some awards of her own and then she has also taken the time to share some advice on becoming a good blogger. I love her blog page and enjoy her personality – definitely someone you should check out when you have the chance! Thank you PoojaG for nominating me for this tag. 

Question 1: How tall are you?

I am 5’8. 

Question 2: Do you have a hidden talent? 

I can press down on my nose and it flattens.. weird, yes.

Question 3: What’s your biggest blog-related pet peeve? 

Probably, the whole leaving spam messages on my comment section, I know shit happens but it can be annoying and yes we have a spam box (which is helpful) 

Question 4: What’s your biggest non-blog related pet peeve?

People who chew gum really loud and obnoxious , lol

Question 5: What’s your favourite song?

Hm, at the moment? it changes so easily, but I would say probably “Lust for life” by lana del rey and the weeknd 🙂 love both of these artist. 

Question 6: What is your favourite social media website?

Hm, probably Instagram if I had to choose 🙂

Question 7: What is your favourite way to spend free time when you’re alone? 

Either reading a book, or playing video games/ sometimes watching a movie. Just depends on the mood. 

Question 8: What is your favourite junk food?

Haha mostly salty snacks! lol 

Question 9: Do you have a pet/pets? If so, what kind and what are their names? 

My family does, but I do not. 

Question 10: What is your number one favourite non-fiction and fiction book?

Oh goodness, I don’t have a favorite of either at the moment.

Question 11: What is your favourite beauty product/tool?

My chapstick 🙂

Question 12: When were you last embarrassed? What happened?

My mom decided to embarrass me in front of someone I am dating the other day! lol

Question 13: If you could only drink one beverage (besides water) for the rest of your life, what would it be? 

Well depends are we talking alcohol wise or not? lol

Question 14: What is your favourite movie? 

Besides the Lion King 🙂 I would say “The Great Gasby” with Leonardo 🙂 

Question 15: What was your favourite lesson in school and why?

Probably gym class for a long time, then I would say possibly life span psychology and then I would say I have always been good at English/composition classes, but yeah. Not sure.. if I had one that was my #1 favorite! Probably anatomy … that was a good one and I love learning health things.. obviously 🙂 so yes.. that and exercise science classes (all of them)

Question 16: If you could live anywhere in the world where would you live?

Someplace warm 🙂

Question 17: PC or Mac?

PC 🙂 nothing against Mac, I have always owned a PC.

Question 18: Last romantic gesture from a crush, date boy/girlfriend, spouse?

My partner made me dinner the other night 🙂 

Question 19: Favourite celebrity?

I don’t think I have one?

Question 20: What blogger do you secretly want to be friends with?

It’s not a secret if I share it with you, lol

Question 21: Who is your biggest inspiration?

The people who have done something positive in the world (big or small)

Question 22: What is your favourite blog to read? 

I don’t have a favorite to read, I normally read whatever interest me. 

Question 23: What is your favourite high street shop?

What does this mean?

Question 24: Are you in education or do you work?

Both!

Question 25: What is one thing you are proud of?

The person I have become 🙂 and my continued growth!

My Nominees Are:

https://glamalittle.com/

https://ujjwalrealblog.wordpress.com/

https://terryharo.wordpress.com/

https://simpleula.com/

For more tags, click here

Thanks for reading, comment, share, like and follow!

Versatile Blogger Award – 2017 Nomination

So I will be honest in saying that I received this nomination a couple of weeks ago and promised I would get to it and never really did.. not because I didn’t want to but my brain was full of other important things. I apologize for the delay but hopefully it is not too late to do this award justice. 

 

For starters  I would like to thank the blogger https://fatnofear.com/ whom nominated me for this award, and if you haven’t had the chance to check this blog out, please do so. I haven’t had a full blown look over everything she has written, but from the few post I have read, she seems to have a good attitude and helpful personality! love it. 

THE RULES:

  • You have to thank the person who nominated you and provide a link to their blog.
  • Nominate at least 15 bloggers of your choice.
  • Link the nominees and inform them about their nomination.
  • Share 7 facts about yourself.

The Nominees:

https://buildingtheconfidence.wordpress.com/

https://standard225.com/

https://savvyraj.com/

https://culturalatheist.wordpress.com/

https://gymnasticspirit.wordpress.com/

https://pineapplechronicles.com/

https://tyronepierre.com/

https://gitfitsite.wordpress.com/

https://shereena-badu.com/

https://boatsofoats.com/

https://skinnyguyshealth.wordpress.com/

https://thebalancebrigade.com/

https://michelleroselyn.wordpress.com/

https://jumpinwellness.com/

https://bigandpinkytoes.wordpress.com/

7 Facts about me:

  1. Favorite color is Blue
  2. Favorite board game: Monopoly
  3. I gave up drinking pop 2 years ago (sometimes I might take a sip but never buy it to drink it)
  4. I love hamburgers/cheeseburgers
  5. I have social anxiety but it has gotten better
  6. I love to play video games whenever I have the time
  7. I live in Ohio 

Hope all of you will enjoy mine and other bloggers answers!

For more award post, click here

Training with Supersets

Happy Thursday Bloggers,

There are so many different ways to train and all of them are useful in some way or the other. I find that trying different training styles increases your knowledge for fitness, gives you better or more results and can be less boring. While some training styles take more time, it is essential you add variety to your workout to get the most out of it. Today’s training style is going to be “Supersets”, how many of you have heard of supersets? this is a popular training model, and it definitely might add some progression to your workout and challenge you. 

What is a superset?

  • Doing two exercises back to back with little to no rest between them. 
  • Done with opposing muscle groups (ex. biceps/triceps, chest/back) 
  • Alternating push/pull exercises
  • alternating upper/lower body 
  • good protocol for hypertrophy
  • Good when short in time
  • Typically the two exercises work different muscle groups or movement patterns, not always though. 

Example of a superset exercise:

  1. Bicep curls 3 x 10
  2. triceps push down 3 x10

Doing these two exercises starting with one or the other, then moving on to the next exercise with little to no rest and doing the same amount of reps. 

I personally do a lot of supersets when I want to feel a real good pump in my muscles and when I want to add some challenge to some of the exercises I have planned for the day. How many of you implement supersets in your workout? Let me know what exercises in the comment section! Thanks for reading.

Follow, share, comment and like.

Your Fitness Blogger,

Shay-lon xooxo

How To Handle Your Gym-Intimidation

The Gym Can be scary for anyone

https://www.youtube.com/watch?v=3y73bl-Q2OQ

This was my video on gym-intimidation, make sure to read the description box under the video as well. Thank you 🙂

Pre-workout Supplement Review|Legend Pro| Jay Cutler

https://www.youtube.com/watch?v=GCCTv4uA_PY

This is my review on Jay Cutler’s Legend pro preworkout supplement!

Shay-lon xoxox

Dumbbell Shoulder Press (Exercise – how to)

https://www.youtube.com/watch?v=qEwKCR5JCog – Video Demonstration 

hursday has arrived and I am up early, getting ready for the day to begin. I love how when I wake up it is alright bright and sunny and looks to be a warm day. My only fuss is I wasn’t sure which blog topic I wanted to write about today, I have a list of blog topics that interest me to write about and sometimes the hardest part is choosing which one to start on. I realize yesterday I gave you an exercise post but I find these exercise post are handy for some people and short and to the point, that way if I have plans, I don’t feel rushed writing. I love writing but sometimes I am on a strict timeline, especially when I make prior engagements, but thankfully my tummy is feeling a whole lot better than the last couple of days and that has been helpful in focusing. With all this being said…

Have you gave the dumbbell shoulder press a try? It isn’t a new exercise by any means but it is one I do enjoy implementing in my workouts, who doesn’t have dumbbells handy someplace if not at the gym and if you don’t own dumbbells – normally you can find some lower weights for cheap vs paying a hell of a lot more for some heavier weights (although after a while depending on your fitness level, you will want to invest in high weights possibly). Just like any other exercise I mention on my blog, it is the form and technique that is more important than the load you lift, because you want to make sure you have a grip on how the arms go up and really activate those shoulder muscles. I typically tell people to start with lower weights or have a spotter if pushing higher weights so that they can get the form down and also reduce their chances of injury. This particular exercise can be done standing or sitting, and I don’t mind either way, but many times, I have probably done it standing more so than sitting (variety is key). 

How to perform the exercise?

I have a video at the top with the link showing the correct way to do this particular exercise, but for some, I always like to add some written steps in case others would rather read than watch the video.

  1. Hold a dumbbell in each hand, sit on a bench that has back support. Start by placing the dumbbells upright on top of  your thighs
  2. Raise dumbbells to shoulder height one at a time – use your thighs to help propel them into position
  3. Have your wrist rotated so that your palms face forward, This is considered the starting position
  4. Exhale and push the dumbbells upward until they touch at the top 
  5. Pause at the contracted position at the top, slowly lower the weights back down to the starting position while inhaling. 
  6. repeat for the recommended repetitions

What muscles are being worked?

  • Anterior deltoid
  • posterior deltoid
  • lateral deltoid
  • pectoralis major (chest muscle) – help with this movement 
  • triceps brachii – help with this movement

I would highly recommend you give this exercise a try if you haven’t and leave me a comment letting me know what you think! Thanks for reading!

 

leave a comment, like, share, and follow!

 

Your Fitness Blogger 

Shay-lon xooxo