PTSD (Post Traumatic Stress Disorder) Mental health awarenesss

Welcome back bloggers to another mental health Thursday post! I hope all of you have been enjoying my mental health Thursday post, raising awareness on mental health and making it less of an omen & giving understanding. I am not sure if any of you have heard of PTSD, but if you have, you probably have commonly heard war veterans speak on it — but it isn’t exclusively happening to just war veterans but also the general population as well. I know someone personally who has PTSD, hell, I probably know more than a couple of people and each of them handle it differently and have different reasons as to why they have it. I won’t discuss their stories because that is private information but if anyone wants to leave in the comments or email me their own experience, that is fine, otherwise I don’t expect people to be as open about their experiences because it becomes really personal. 

 

Now keep in mind, all my information about PTSD does NOT mean that it is the same for everyone, everyone is an individual case so treat my answers as such. If you know someone who has PTSD, I am either hoping this will help give you insight, possible understanding and perhaps help you have a better handle on things because I dated someone who allegedly had PTSD (wasn’t brought to my attention until the break up) and the way they explained it, they couldn’t but I could tell something wasn’t right at the time with this person and while they never did get a diagnosis; they figured they did enough research to narrow it down to PTSD — I wish I could have known sooner because maybe it wouldn’t have been too late to look into handling a relationship with someone with possible PTSD but with that being said, many spouses who live with someone with this condition, it can sometimes be stressful and very exhausting if you don’t understand or if you are feeling abandoned, it is never easy to put your foot into someone else’s shoes if you have never experienced what they have experienced and while we sympathize with them, it doesn’t mean we have a hold on the issue at hand – because sometimes we don’t, sometimes we find ourselves thinking we ‘got it’ just to find out we we’re way wrong, and that’s okay because we are only human. 

 

What is PTSD?

 
  • Failure to recover after experiencing or witnessing a terrifying event 

Not everyone with PTSD has gone through a painful event – losing a loved one can also cause this to happen. 

Symptoms

  • Flashbacks/reliving the event (nightmares, etc)
  • scary thoughts
  • Avoiding places, or situations that remind you of the event
  • Might have more negative beliefs or feelings
  • hyperarousal
  • feelings of hopelessness, shame or dispair
  • possible drinking or drug issues
  • employment issues may occur
  • relationship issues may occur
  • depression 
  • anxiety
  • many of the symptoms depending on the severity could lead to suicide.. 

Children with PTSD

  • Might experience bed wetting habits
  • Forgetting how to or being unable to talk
  • Acting out the event during playtime
  • Could be unusually clingy to a parent or other adult
  • Trouble sleeping
  • Act out the event through drawings 
  • Could become more irritable or aggressive
  • Might have problems with friends, or school work
  • might try to avoid going to school
  • depression as they get older
  • anxiety
  • withdrawal or possible reckless behavior as they get older

Risk Factors

PTSD can happen at any age! 

  • war veterans
  • sexual abuse
  • physical abuse
  • loss of a loved one
  • witnessing a dangerous event happen to a loved one
  • childhood trauma
  • having a history of mental illness
  • having little to no social support after the event
  • Stress after the event can make PTSD more likely

With this being said, PTSD can occur soon after the event or take months to years before it triggers & it can come and go. Again, everyone is different. 

 

Treatment:

  • Psychotherapy for PTSD
  • Medications

The ONE thing is for sure, we always want to push people to ask for help, but sometimes that person doesn’t always realize they have an actual issue and some people live in denial. You can offer help, but doesn’t mean they will take it. I once told somebody: “getting help seems easy to do coming from people from the outside looking in, but for me, it is letting go of my pride, being vulnerable and accepting it and that’s just not easy to do” so take that how you will, but in knowing my own situation, my anxiety and how it hinders me sometimes – that’s how I feel about things, hints why I have never sought out help BUT don’t do as I do, do what works best for you, and your circumstances because help is important in order to better handle things sometimes. I will mention, my anxiety is A LOT better than where it used to be but it probably would have saved me a whole hell of lot more to seek help back when. It’s never too late to ask for help or seek a professional, so don’t give up on yourself. 

 

P.S I will always be honest with my readers about how I handled my own mental health issues and break downs, etc and I will be the FIRST person to say, I don’t seek professional help for things I go through, because I just deal with it & sometimes I pay a hell of a lot of consequences and sometimes I come out okay, but regardless, my pride and stubbornness gets the best of me,  and that’s why I am a bad example , lol 

 

Hope all of you have enjoyed this post, be sure to like, comment,share and follow!

 

Fitness WonderWoman,

Shay-lon xo

 
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Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, buALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon

 
 

August 30th Workout

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

Superset:

  • DB chest press: 3 x 6-8,  70 lb 
  • Single leg deadlift: 3 x 15-20, 15 lb (ea leg)

Superset:

  • Stiff-leg deadlift: 3 x 6-8, 95 lb 
  • DB squat: 3 x 6-8, 50 lb 

Superset:

  • Plie lunge: 3 x 8-10 each leg
  • Barbell hip thrust: 3 x 6-8, 95 lb

Superset: 

  • Pistol squat: 3 x 8-10 each leg
  • Incline DB Press: 3 x 6-8, 60 lb

 1 minute jump rope

 1 minute DB step ups – 30 lb

 1 minute box jumps 

Did these 3 times for 1 minute each. no breaks. 

 

Fitness WonderWoman

Shay-lon xo

Romanian Deadlift (Exercise How To)

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

One of the BIG 3 LIFTS! 

So this lift will be exciting to talk about because I know my blog has some heavy lifters for sure and people who implement this workout on a more daily basis, but if you aren’t someone who has done this particular exercise, don’t fret, today is your lucky day to learn! The above video shows Scott Herman demonstrating it with the barbell, but it can be done with dumbbells (will be discussed in separate post) so, if you don’t have a barbell, this is one of those versatile exercises. The ONE thing to keep in mind is to ALWAYS do this exercise using the correct form and technique or you will end up injured or with unnecessary soreness.  I know I always tell you guys to watch for form and technique, but this one of those exercises it is extremely important because many people do not do this exercise correctly. If you are like me, you should be putting most of the effort in your legs and not so much your back – although you will use your back muscles as well. Pay attention to the above video and the step by step directions. 

 

How to perform the movement:

 
  1. Using a barbell, hold it at hip level, with a pronated grip (palms facing down). Shoulders back, back arched,  and knees slightly bent. Starting position.
  2. Lower the bar by moving your butt back as far as you can, keep the bar close to your body, head looking forward and your shoulders are back. Should end up just below the knee. 
  3. Return to starting position by driving the hips forward and standing up tall. 
  4. Repeat for the recommended repetitions. 

Now this exercise is easier said than done, pay attention to your full ROM and making sure you aren’t compensating in any way that could cause injury. I obviously recommend for beginners, using the bar only and if the 45 lb bar is too heavy, try using the 35 lb bars or using a body bar. 

 

Muscles being used:

  • Hamstrings
  • Quads
  • hip flexors
  • glutes
  • back muscles
  • abdominal muscles help keep you from folding in half 

So for those of you who do this deadlift, what is your max? 

 

Fitness WonderWoman,

Shay-lon xo

P.S I have actually spoken to Scott Herman on Instagram! lol 

August 29th Workout

Today’s Back attack and Abs 🙂

 

Warm up:

 
  • 2-3 minute step ups

Workout:

Superset:

  • Face pull (rope attachment): 3 x 6-8, 60 lb, 70 lb, 80 lb
  • Military press: 3 x 6-8, 60 lb
  • 1 minute jump rope

Superset:

  • Close-grip pulldown: 3 x 6-8, 100 lb
  • single arm DB row: 3 x 6-8 per arm, 35 lb
  • 1 minute jump rope

Superset:

  • Smith machine single arm row: 3 x 6-8 each arm, 55 lb and 65 lb
  • Inverted row: 3 x 6-8
  • 1 minute jump rope 

Superset:

  • Seated Russian Twist: 3 x 10-15, 45 lb
  • Planks: 3 x 1 minute
  • Vertical crunches: 3 x 10-15

I pretty much did all supersets and focused on working my back muscles today and abs, the jump rope was some added cardio!

 

Fitness WonderWoman,

Shay-lon xo

 

 

Quest Nutrition|Cereal Bar|Cinnamon Roll

Product Review

https://www.youtube.com/watch?v=jKzti-ptaqI&t=2s

For those of you who may be interested in giving this flavor a go:

Quest Nutrition Beyond Cereal Protein Bar, Cinnamon Roll Flavor, 12g Protein, 2g Net Carbs, 110 Cals, 1.34oz Bar, 15 Count, Breakfast Bars, Low Carbs Bars, Gluten Free, Soy Free

The above link was their product found on Amazon. 

“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” 

August 28th Workout

Warm up:

 
  • 2-3 minute DB step up – 30 lb

Workout:

Superset:

  • Barbell squat (bar only): 3 x 15
  • Linear leg press: 3 x 10, 180 lb
  • Pull ups: 3 x 10

Superset:

  • EZ bar lunge: 3 x 15, 40 lb
  • Kettlebell cleans: 3 x 10, 10 kg and 8kg
  • Barbell curls: 3 x 10, 40 lb

Superset:

  • Bulgarian squats: 3 x 15 each leg, 20 lb 
  • smith machine vertical leg press: 3 x 10, 205 lb
  • standing DB shoulder press: 3 x 10, 40 lb
 

Phase Two: Week 6|Day 41|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope

Workout:

  • Wide grip lat pulldown: 3 x 21-30, 50 lb (1 minute jump rope)
  • Pulldown behind the neck: 3 x 21-30, 50 lb ( 1 minute side to side shuffle between each set)
  • Rope straight arm pull down: 3 x 21-30, 40 lb (1 minute skipping in place between sets)
  • DB shrugs: 4 x 21-30, 95 lb (1 minute smith machine clean- 75 lb between each set)
  • EZ bar cable curl: 3 x 21-30, 30 lb (1 minute DB lunge- 20 lb between each set)
  • Incline DB curl: 3 x 21-30, 30 lb (1 minute goblet squat -30 lb between each set)
  • Hammer curls: 3 x 21-30, 30 lb (1 minute kettlebell swing – 8kg between each set)
  • Seated DB palms down wrist curl: 3 x 21-30, 30 lb (1 minute squat jump between each set)

Review:

So this particular program I enjoyed because it allowed me to do cardio while also lifting without having to hop on a cardio machine. I also felt like the program was good about giving you options to choose from when it came to the cardio acceleration between sets – I will definitely be implementing the cardio acceleration in future workouts. I didn’t get totally shredded, if anyone of you have been keeping up with my Instagram, then you know I was already in good shape and so this helped to increase my endurance and pushed me to also drive myself without rest between sets. I didn’t follow the meal plan it had set for me, but I know that some people based on reviews said it helped them and they lost a good amount of weight doing the whole program- I might have lost 5 lb or so, but nothing huge but AGAIN I did not follow the meal plan it had set in stone. 

The only thing I did not particularly love about the program is some of the workouts were the same throughout the workout and while it didn’t bore me, it could bore others who like variations. I know my collaboration partner said she changed up the exercises to her liking after a while. The program can be found at – https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html

 

For half of this month, I am going to do some recreational lifts that focus on increasing my strength and muscle mass, and then work on some HIIT cardio possibly as well then I will hop on a new program.. so be looking out for that 🙂

 

Thanks for everyone’s continued support! 

 

Fitness WonderWoman, 

Shay-lon xo