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!

 

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Your Fitness Blogger 

Shay-lon xooxo

 

Take Care Of Yourself (YouTube Vlog)

https://www.youtube.com/watch?v=En2csp5mHZA – my YouTube vlog

Today’s vlog was about taking care of yourself – in all aspects. We tend to sometimes neglect certain things and work on other things thinking one can make up for the other, but in all honesty, balance is key. While listening to my video, be sure to leave a comment and let me know how you go about distressing, what tactics, hobbies or people help you to refocus your attention on positive outlooks. 

Your Fitness Blogger,

Shay-lon xoxo

Skullcrushers (Exercise- how to)

https://www.youtube.com/watch?v=d_KZxkY_0cM –the demonstration video

Welcome FitFam, 

Today’s blog post will be another exercise “how to”. I am sure some of you have heard of the exercise “Skullcrusher” and if not, then today will be your lucky day because this will be the exercise I discuss with you. For starters, the skullcrusher can be considered a more advanced movement because most people who happen to demonstrate this particular exercise tend to not do it correctly (which of course can cause injury), so it is very important before doing this particular exercise, that you take the time to watch proper videos and/or ask a professional so you can reduce your chances of injury. 

 

How Do I Perform The Skullcrusher? (Using the EZ- bar)

 
  1. Use a closed grip, lift the EZ-bar with elbows in as you lie on the bench ( arms should be perpendicular to the floor) – This is the starting position
  2. Keep the upper arms stationary, lower the bar allowing the elbows to flex while inhaling. You will pause once the bar is directly over the forehead. 
  3. lift the bar back to the starting position, extending the elbow and exhaling

What Muscles are being worked on?

  • Triceps 

So hopefully this is one of those exercises that you give a go, and as always before performing any of these exercises consult with a professional if you have any prior injuries or conditions that could hinder you. Thank you for reading.

 

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Your Fitness Blogger,

Shay-lon xxoo

The Use of the Weight Belt

Happy Monday!

 

I hope all of you had a wonderful weekend and one that kept you productive. Since this is the start of a new week, it means I have a new blog post for all of you. 

 

I am not sure how many of you have used a weight belt or even know when to use one, but figured I would discuss it because many people assume ONLY those that do powerlifting should use one, but honestly, weight belts can come candy for recreational lifters as well with some rules in mind. I don’t particularly use one myself, nor do I own one (They can be hefty in price) but I have used one once or twice before when I was doing internships at the University and was lifting major weights during my squats. Now I don’t lift that much during my squat to use one, but I find that once I get back up to those numbers, it might become useful for me again. This post will be short and to the point, but hopefully it will be helpful to those that have never used one or those who are unsure as to whether to purchase one. 

 

Using a Weight Belt:

 
  1. Belts should NOT be worn all the time
  2. Belts are useful for heavy loads – near max (I say for compound lifts mostly) 
  3. Support the back – can reduce injury when used correctly. 
  4. Helps increase performance for near maximal load
  5. Wearing a belt often can lead to weaker back muscles (lower back)
  6. Could inhibit abdominal muscles motor learning
  7. You DON’T want to depend on a belt for all your lifts 

Now some may agree to disagree as to whether you or I should consider wearing a belt. I have heard both answers, “yes” and “no” and that is perfectly fine. I am more concerned that you know how to use one properly and know when it is most appropriate to use one. I think the most important factor is to find one that fits your stature and works with you and not against you. If you keep some of the tips I listed above in mind, you will find your experience a much better one. For those of you interested in learning a few more things about using a weightlifting belt, I found a nifty article on https://www.bodybuilding.com/fun/lessons-in-weight-belts-how-and-why-to-use-them.html that might be a fun read and give some more insight that I was unable to answer for you. As for wearing a belt, let me know your personal thoughts on it in the comment section!

 

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Your Fitness Blogger,

 

Shay-lon xxoo

5 Ways to stay Motivated

  1. Make goals: simple, smart and realistic goals
  2. have a social circle who motivates you to do well and doesn’t discourage you
  3. Reward yourself for your progress: You deserve it!
  4. Use positive words: “I will, I can, I won’t give up”
  5. Go your own pace, don’t make it a race against someone else, because we don’t want you to feel left behind, we want you to feel like you did better this time vs the last

I know this sounds all too simple, but with motivation is discipline and you need both to make the best out of whatever you do. If you follow these few steps, you will start to see some positive changes within yourself 🙂 Good luck!

 

Your Fitness Blogger,

Shay-lon xxooo

Collab: Living In America & Living In Kenya

Hello Bloggers, 

Today’s post is a bit different, I wanted to do something fun and also something new. I hooked up with another blogger (whom has done a guest post for me in previous months) and came to her asking if she would be interested in doing something like this, where we each ask each other 5-10 questions about each other’s country and/or state and have that person answer them. Hopefully all of you will enjoy this little activity I came up with. I am from Ohio and she resides in Kenya, and if any of you have questions for either one of us, feel free to leave a comment here or at her page https://lifesfinewhine.wordpress.com/

My Questions for her/ her answers:

  1. What is your favorite cuisine in Kenya?

     Probably Ugali and Sukuma! I can’t live without Ugali!

  1. Are there any animals going extinct in Kenya or becoming endangered, if so, which ones?

    The African Lion, Cheetah, Zebra, Black Rhinos and the African Elephant. We need to take much better care of our animals and it’s very sad to see how much the wildlife in this country has declined in just the last few years. For more information on this please check here: http://www.kenya-advisor.com/wildlife-in-kenya.html and please try to learn on the internet how you can adopt and help save the animals. 

  1. Special holidays your country celebrates?

We have something called Madaraka day on June 1st which celebrates the heroes who for fought for independence and is the day Kenya attained internal self rule in 1964.

  1. What do young teens and/or young adults have to do for fun in Kenya?

Well if you’re an extrovert there are plenty of clubs, bars and restaurants where you can hang out and have fun in the cities. If you prefer the nature there are lots of animal parks and orphanages, safaris, and other fun places to visit.

  1. What languages does the population of Kenya speak?

There are about 42 tribes in Kenya each of whom speak their own language and there are some tribes that speak more than one language so there are a lot of languages that are spoken in Kenya however most people speak Swahili and English.

  1. What religions are popular in Kenya?

The most popular religions are Christianity, Islam and Hinduism however there are other religions in Kenya too.

  1. Is finding employment hard in Kenya?

Depending on what you do for a living and your level of education finding a good job in Kenya can be either very easy or incredibly difficult. If you do something like accounting or medicine it is probably easier for you to get a job whereas if you do something in Arts like History or Literature there are not as many job opportunities.

  1. How old does someone have to be in order to smoke & drink alcohol?

Eighteen.

Her Questions for me/ I answered: 

  1. What’s your favorite American food? I like Italian dishes, and Mexican food. But if you mean “American”, I would say probably a hamburger! Like something about eating a hamburger with whatever toppings really makes me drool – I have tried so many different ones and they have been delicious.
  2. Many People Come to America seeking the “American Dream”, but do you think the “American dream” is real anymore?   I think the “American dream” depends on the person these days, I don’t necessarily believe in the American dream like most people did back when, but I do believe in being successful and happy in whatever you choose to do.
  3. What was the best place you have travelled to in America, and why? I liked both Colorado and Pittsburg, for different reasons. Colorado had a lot of outdoor activities that I enjoyed (hiking, camping, nature/wildlife, viewing sites, etc) and I was not used to all of that growing up, so it was a nice change and not to mention where I resided in Colorado at the time it was fairly more diverse than where I reside now – different walks of life. I like Pittsburg because I enjoyed the HUGE city, and being able to see some important monuments, festivals, restaurants. I liked the whole fast paced life that most seemed to live, and the jollies of visiting different parts of Pittsburg, definitely different than what I am used to.
  4. What is Ohio best known for (besides having an awesome fitness blogger living there)? Ohio is known for our state bird the Cardinal, our buckeye trees (and buckeyes taste so good), for our football team (The Ohio State Buckeyes), for the state flower – the carnation. The American Football Hall of Fame (Canton, OH), our amusement park – Cedar Point, Ohio has been home to at least 8 Presidents and some other famous well known people.
  5. What’s one place in America you really want to see?: I don’t know of any ONE place I want to see, I have so many I want to see. I need to do more traveling! I want to visit some of the warmer states and perhaps visit NY city as well, just to say I have. I wouldn’t mind hiking some of the more popular places in America. I would love to visit each state’s zoo, lol.

Shay-lon  Moss