Podcast: Motivation/Inspiration Podcast #1

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/l-lesbian-f-fit-motivation

I made another Podcast, today’s was a motivational/inspirational quote from myself. explaining what it means and at the end, I ask you a special question. If you do decide to answer it, feel free to leave the answer on my blog or on the soundcloud account. 

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Phase Two: Week Three. Day 15| Six Weeks to Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium): 4 x 2-5. 95 lb and 100 lb (1 minute step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 2-5. 105 lb (1 minute running in place between each set)
  • Dips: 4 x 6-8. (1 minute kettlebell swings – 8kg between each set)
  • Barbell bench press (close grip): 4 x 2-5. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 5-6. 120 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 5-6. 205 lb (1 minute bench step up between each set)

I want to also mention I hit some PR’s today. I am officially in the 100s club for my bench press, I increased on my DB incline press by 30 lb and I increased on my hip thrust by like over 100 lb. Yes, lower reps, but built some great strength which was the focus today. 

 

I will have the video of my bench press PR tomorrow on the blog, but if you can’t wait until then, the video is up on YouTube and my instagram. 

YouTube: https://www.youtube.com/watch?v=mKgSIFBjBpc and Instagram: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en and I will also post more about the bench press tomorrow in a post, Thanks for stopping by.

 

Fitness WonderWoman,

Shay-lon xo

Podcast & Blog Schedule

Hey Bloggers,

I have finally came up with a schedule for both my podcast and fitness/health blog. I appreciate all of you being patient with me while I worked on this plan – this plan is going to unravel starting Monday but this is what to expect:

Podcast (Soundcloud) Schedule:

Monday:

 
  • Motivation/Inspiration 

Tuesday:

  • Fitness Podcast Series (advice/Tips)

Wednesday:

  • Gay community podcast series

Thursday:

  • Recipes/meal planning tips

Friday:

  • No podcast

Saturday:

  • Life, relationships, current events, Q & A, interviews, etc

Sunday:

  • No podcast

Now keep in mind, if I become busy during some of these days of the week, then it could shift to make up for the day I missed (i.e if I miss Monday, I could do it on Friday or Sunday instead). The  podcast I will be sharing on this blog is the fitness/health podcast, recipe podcast and the motivation/inspiration podcast. I will post them on corresponding days of the week. FYI, on Sundays I will roll out on my blog all the podcast series into ONE post so that if anyone is missed a day, or is interested in my other podcast topics, they can then choose to listen to those. 

Blog Schedule:

Monday:

  • Motivation/Inspiration (quotes/speeches)
  • my workout

Tuesday: 

  • Exercise (How to’s)
  • my workout
  • My YouTube exercise videos

Wednesday:

  • Injury/prevention post (includes any health conditions)
  • my workout

Thursday:

  • Mental health
  • my workout

Friday:

  • No blog post

Saturday:

  • Recipes/Food
  • my workout
  • Misc Topics

Sunday:

  • No blog post

Same rules apply to the blog, if I am unable to post during a certain day of the week, I will add it on another day of the week. The “misc” post will be post that don’t fit into any of the above categories or sometimes will include awards, tags, collaborations and challenges (although I will do awards/tags/challenges any day of the week depending on my schedule). If I should decide to add more topics then I will let everyone know and what day. If any of you have a topic you want me to add to the blog, let me know or if you have anything you want me to discuss on one of these days let me know. 

 

Hopefully all of you will be patient with me as these changes happen – if anything should change, I will keep everyone updated.  I will be in the works of creating a new blog (not fitness & health related) soon so when that comes unraveled, I will be sure to share it with all of you (it will NOT take the place of this blog – I will be maintaining two blogs). Thanks for your continued support!

 

Fitness WonderWoman,

Shay-lon xo

 
 

Dumbbell Lunge (YouTube Video)

https://www.youtube.com/watch?v=ILyDY4fAJ6g

We discussed in a previous post about bodyweight walking lunges, this is the same concept except you have extra weight – the lower the better for beginners until you have perfected the form and technique of the lunge. In this particular video I was holding two 10 lb dumbbells for the sake of the video so that you could get an idea of the form. 

Phase Two: Week Two. Day Ten|Six Weeks to shreds

Warm up:

 
  • 2-3 minutes of skipping in place

Workout:

  • Bentover Barbell Row: 4 x 6-8. 50 lb. ( 1 minute skipping in place between each set)
  • Bentover DB Row: 3 x 6-8. 60 lb. (1 minute goblet squat- 30 lb between each set)
  • Seated Cable rows: 3 x 6-8. 120 lb. (1 minute box jumps between each set)
  • Barbell shrugs: 4 x 6-8. 155 lb, 165 lb. ( 1 minute DB step up – 20 lb between each set)
  • Barbell curl: 3 x 6-8. 50 lb. ( 1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 6-8. 30 lb (1 minute med ball slam- 10 lb between each set)
  • Reverse barbell curl: 3 x 6-8. 40 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curl: 3 x 6-8. 20 lb. ( 1 minute battling ropes between each set)

i did another PR today with the barbell shrugs, went from 135 lb to now 165 lb total.I am working on doing better with battling ropes but it will be a process because I am not yet strong enough to go a full minute without stopping, so I do it in 20 second intervals so I can build my way up.

 

Anyone else who does really well or really poorly with battling ropes?

How much do you barbell shrug?

 

Leave answers in the comment section. Follow, like, share, and comment

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Two. Day Nine|Six Weeks to Shreds

Warm up:

 
  • 2-3 minutes of bench step ups

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb. ( 1 minute bench step ups between each set)
  • Standing alternating DB press: 3 x 6-8. 60 lb. ( 1 minute kettlebell swings- 8 kg between each set)
  • Smith machine one-arm upright row: 3 x 6-8. 45 lb, 55 lb. (1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 95 lb (1 minute battling ropes between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb. (1 minute med ball slam – 10 lb between each set)
  • Bodyweight walking lunge: 3 x 6-8. ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 7-8 ( 1 minute lateral bounding between each set)
  • Seated calf raise: 3 x 7-8. 110 lb (1 minute skipping in place between each set)

I did a PR in my seated calf raises, increased it by 10 lb. Again this was another focus on strength and the cardio acceleration between each set was focused on endurance. I did a low barbell squat because after having to use the smith machine for so long, i lost strength in my legs when it came to using a free weight barbell again – so I am having to basically start over again and work my way up. Not to mention I went whole 3-4 weeks without doing any leg workouts and so that probably hurt my strength as well. 

 

What are you lifting for seated calf raises?

Are any of these exercises ones you haven’t done yet?

What do you like about using a smith machine and what do you hate about it?

 

leave your answers in the comment section. Follow, share, like and comment. 

 

Fitness WonderWoman,

Shay-lon xo

 

Phase Two: Week 2, Day Eight| Six Weeks to Shreds

So I have been behind in posting my workouts on my websites, so I apologize for that. i have remembered to post them on #Instagram but when it comes to the blog, sometimes i take off and forget that I have other things on the agenda to write about, so with that being said, i will be posting 3 days worth of workouts including today’s. 

 

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 75 lb. (1 minute step ups between each set)
  • Incline DB press: 3 x 6-8. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 6-8. 100 lb. (1 minute running in place between each set)
  • Dips: 4 x 6-8. ( 1 minute kettlebell swings- 12 lb. between each set)
  • Barbell bench press (close grip): 4 x 6-8. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 7-8. 100 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 7-8. 95 lb, 145 lb, and 165 lb. ( 1 minute bench step ups between each set)

The main focus for the workout was to focus on lifting heavier weights. I use low weights when doing the cardio acceleration between each set of exercise. I hit a PR in the Incline DB press, I went up by 10 lb. I also PR’d in the cable crunch by going up another 40 lb. So those were good things that happened. Keep in mind that the intensity of the cardio will increase (I won’t always mention it, but sometimes I do 2 minutes or do more steps , or increase the speed of the cardio I am doing in order to challenge myself)

 

What are you lifting during your cable crunches?

What is your DB incline press? 

 

leave the answers in the comment section. Follow, like, share, and comment. 

 

Fitness WonderWoman,

Shay-lon xo

Bodyweight Walking Lunge – YouTube Video

https://www.youtube.com/watch?v=pQFb9rRHoiA

Normally, I would be holding dumbbells or a barbell but I made a point to do them without extra weight to demonstrate the movement for beginners. I don’t like having to do lunges but I will admit that they are a great functional workout and because there is such a variety of them, it can always be changed to your liking and fitness level. As always, down below I will share how to do them properly and the muscles that are effected. 

 

Feel free to subscribe to my YouTube channel for more workouts and nutrition. 

 

How to do lunges:

 
  1. Feet shoulder width apart and hands placed on hips
  2. Step forward with one leg, making sure to flex the knees to drop the hips. Decent until the rear knee comes close to touching the ground, posture should remain upright and front knee stays above the front foot
  3. drive through the heel of your lead foot, extend both knees to raise yourself back up. 
  4. Step forward with the rear foot, repeating the movement with the opposite leg

What muscles am I working on:

  • Quads
  • hamstrings
  • glutes
  • lower calf muscles
  • back muscles acts as stabilizer
  • abdominal muscles act as a stabilizer

It is important to have strong core for lunges in order to keep your form. Many people struggle with lunges so if you are someone who does, start without using any weights and focus on form and technique. Lunges are a great functional exercise, much like squats. If you are more advanced you can use dumbbells or a barbell for added weight. 

 

How many of you like doing lunges? any favorite types of lunges (which I will talk about in other blog post)

 

Fitness WonderWoman,

Shay-lon xo

Started A SoundCloud Podcast

I remember sharing with all of you that I wanted to start a podcast using sound cloud months ago and well finally I had the chance to do it and today was the second podcast and first topic. For those of you who will be interested in my podcast, I want to give you the inside scoop on what to expect on it so nothing comes as a surprise. 

 
  • Fitness Advice/Tips
  • Motivation/inspiration 
  • interviews
  • Life – general things
  • relationships  – the good and bad
  • gay community (discussing my sexuality and other topics surrounding it)
  • Q & A – question and answer 
  • Current events

Then if this should grow, I will expand on the podcast and introduce more things that might become of interest to others. I will have a schedule on which days I discuss what and will reveal that schedule within the next couple of days hopefully because I want it to be organized and it will allow you to tune in to whatever you have interest in. I have been wanting to start a second YouTube channel to put the audio on, but I am having issues with that at the moment so maybe down the road, I can find a way to add them to a YouTube channel; for now I will share on my blog and other social media outlets. I appreciate all of you for your patience and support. 

 

P.S 

I will be starting a second blog that is NOT fitness/health related at some point and will also share that URL with you when it is up and running. I will continue to keep this blog regardless of starting a new one and will continue to post on this blog.