A New Week, A New Thought

Bloggers,

I decided to add another fun topic to my blog because well, I wanted to and because there are some things I think would be fun to talk about with within this category. This specific category will be called “Thinking Out Loud” & I will post it on Sundays! basically this will integrate my thoughts for the week, current events (preferably around fitness/health), my opinions on certain things in the industry, it might talk on my experiences or tell a story, it might be discussing things outside of the scope of fitness/health, it could be about anything really that doesn’t already fit into my other categories (which I will name at the end of this post) so hopefully all of you will enjoy it greatly because I am looking forward to it myself. 

 

ALSO…For those of you who may not follow my soundcloud account, I have decided that I also want to add another category based off of my podcast & it will be “Tuesday Fitness/health advice & tips” so I will continue my podcast series but will be adding this to the blog as well now because I want everyone to benefit from this 🙂 Which this basically is going to be me giving you advice & tips and also be answering questions that maybe people have asked me or have for me now that could be helpful for others. 

 

ALSO, ALSO… My podcast is supposed to have interviews, current events, Q & A on Saturdays, but I have been slacking and yet to do that, so not only will that continue (as soon as I find ways to get that going) but WHEN and IF I have time, I will be adding guest post to my blog (which is nothing new) but haven’t done it in a  LONG time. Yikes! sorry.  but this will take place on Saturday’s or Sundays possibly – the way I will go about it, is I just have a list of over 100 DIFFERENT TOPICS I want to write about written down and some are meant for guest post and some are meant for me to write about – so basically if I come to you about writing something for me, it is because I feel like you could be a good person to discuss that particular topic BUT this does not mean I don’t allow people to write guest post otherwise, because I have had people come to me about wanting to guest post (which is fine) but I am just really picky because this blog is my baby! lol so don’t take offense if I don’t accept your topic or request to write a post on my blog, because I like to be choosy because I worked my ass off on this blog like everyone else on theirs. 

 

ALSO, ALSO, ALSO.. LOL.. I have been doing Review Wednesday’s on YouTube (so yes, I will be adding them to the blog regularly on Wed whenever I do them) 

 

So with this all being said and laid out, I am hoping going into this new year, my blog will continue to grow, and give everyone something to read about that they are interested in no matter what journey they are on as far as fitness/health goes. 

 

Blog Schedule:

 
  1. Monday: Motivation/Inspiration quotes & my workout for the day
  2. Tuesday: Exercise (how to do/I choose an exercise and discuss it), my workout for the day, YouTube exercise videos, & fitness/health tips & advice
  3. Wednesday: My reviews, injury prevention post & my workout for the day
  4. Thursday: Mental health awareness post & my workout for the day
  5. Friday: No blog post
  6. Saturday: Recipes & my workout for the day, possible guest post
  7. Sunday: “Thinking out loud” Sunday post, possible guest post

Podcast Schedule:

  1. Monday: Motivation/Inspiration
  2. Tuesday: Fitness/health advice & Tips
  3. Wednesday: LGBT+ Topics and discussion
  4. Thursday: Recipes (a lot of times I will share this recipe on Saturday’s blog post for recipes so don’t be shocked if they turn out to be the same thing at times because not everyone follows my blog or podcast.. so I want everyone to hear and see the same things)
  5. Friday: no podcast
  6. Saturday: Interviews, Q & A, current events, misc 
  7. Sunday: no podcast

If anyone has any questions about these two schedules, let me know! As far as YOUTUBE goes, my schedule has not been completely made yet, so when I have that organized, I will be sure to post that schedule as well. 

Keep in mind that I work two jobs and I have studies & with holidays coming up and growing my brand, I will be busy and I might miss days of the week or have to post certain topics on other days because I am hella busy like everyone else in the world, don’t get mad at me, I am only human and I will do my best to continue making fun content that engages all of you! I love all my bloggers and readers and appreciate all of you for being my #1’s 🙂

My Social media (Yes, you can follow me)

YES, I do use them all (some more than others) so feel free to add me! otherwise, everyone have a wonderful Sunday!

 

Fitness WonderWoman,

 

Shay-lon xo

P.S don’t forget my second blog ... https://gaylesbianme.wordpress.com/

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Hamstring Strain (injury/injury prevention)

I hope you know where your hamstrings are located, because today we will be talking about “pulling a hamstring” — (Pst, just in case you don’t know where your hamstrings are, look at the above picture). This particular injury is more common than you think, especially among runners and people who lift improperly- and those with imbalances. Think of it as a big OUCH! you definitely feel it; but don’t take my word for it, ask anyone who has experienced one.  I’d like to be the one to give you some inner insight on the matter and possible share some fun tips, advice, and prepare you for what is possible – but I always recommend talking with a medical doctor for more support and answers and of course for help with any injury (they are the professionals) – lol. 

 

What is a hamstring strain you ask?

A tear that occurs in one of the hamstring muscles – range from mild to very severe. 

 

How do I know I am experiencing this?

Trust me when I say, YOU WILL FEEL IT, YOU WILL KNOW WHEN IT HAPPENS! with that being said, normally there is a sharp pain at the back of the thigh. If it is more severe, you might notice some swelling or bruising in that area as well. 

 

I don’t want this to happen to you, so.. 

Pay particular attention to your exercises and how you are doing them

 

when stretching, stretch properly

 

When sprinting.. well.. you are a taking a chance because it tends to happen to runners. But don’t allow this to keep you from running! 

 

Treatment please:

 
  • Protection, ice, compression, elevation and rest
  • cold therapy and compression wraps should be used immediately and applied for 10-15 minutes and repeat it every hour for the 1st day. 
  • compression bandage and thigh supports are helpful to reduce swelling and help with the internal bleeding
  • After the initial acute stage, you have a choice to use hot and cold alternating between the two.
  • Using a foam roller will be helpful
  • Professional therapist can perform massages on the area
  • rehab may be necessary if more severe from a physical therapist

In all honesty this isn’t an injury you want to obtain and if it does happen, it isn’t the end of the world, but it might hurt a whole lot. Just for kicks, who has “pulled a hamstring” muscle before? how long did it take for yours to heal? I would love to hear everyone’s answers in the comment box & do me a favor.. 

 

Share, like, comment and follow! Thanks!

 

Fitness WonderWoman,

Shay-lon xo

Groin Pull/Groin Strain (Injury/injury prevention)

This post is not meant to be inappropriate, because groin injuries have happened to some people and are common with most contact sports. 

 

Groin pull? 

Also known as ‘groin strain” , is a tear/rupture to the to any of the adductor muscles resulting pain in the inner thigh. Range from mild to very severe. 

 

Causes: 

 
  • Known to occur when sprinting or changing direction quickly
  • during rapid movements of the leg against resistance 
  • over stretching the muscle
  • having weak adductor muscles
  • not warming up properly
  • tight adductor muscles
  • previous injury to that particular area
  • sometimes lower back injuries can contribute to this injury as well

Symptoms:

  • Sharp pain in the groin area
  • swelling
  • discomfort
  • bruising 

symptoms depend on the severity of the injury.

 

Treatment:

  • Protect the area, ice it, rest it, compress it, and elevate it if possible
  • wearing a groin support can be helpful 
  • sports massage could be useful after 72 hours
  • electrotherapy by medical doctors is said to help the healing process

Every case is on an individualized basis, so make sure to contact your medical professional for further information/help

 

Have you experienced a groin pull, how long did it take to heal? what procedure did you use to help the healing process – leave answers in the comment section. 

If you enjoyed the post, like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo

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

 
 

Athlete’s Foot (health/injury)

Wednesday Injury/health condition chats. This one might sound familiar to some of you. Have you heard of athlete’s foot? I first heard of it in middle school when a coach of mine was talking to a fellow classmate about it, but to say I have had it, would be a lie but luckily after doing research during college and learning some things, I am now more understanding of what this is. Hopefully this post will be helpful to you as well.

 

What Is Athlete’s Foot?

A fungal infection that effects the skin on the feet and is considered contagious. 

Just an Fyi, it has been known to spread to hands and toenails. 

 

There are more mild cases and some that are very severe – I shown a picture that wasn’t severe, but feel free to look at some of the more severe cases, they can be very scary. 

 

Causes?

 
  • Direct contact from someone who has it
  • touching surfaces contaminated with it
  • Can be found in locker rooms, around swimming pools and in warm & damp areas

Risk Factors:

  • Visiting public places barefoot
  • Sharing socks, shoes or towels with an infected person
  • wearing tight fitted , closed-toed shoes
  • sweaty feet
  • Minor skin or nail injury on your foot
  • keeping the feet wet for prolonged periods of time

Symptoms:

  • itching, stinging and burning between the toes
  • itching, stinging and burning on the soles of the foot
  • Blisters on the feet that itch
  • cracking and peeling skin on the feet
  • dry skin on the soles or sides of the feet
  • discolored, thick and crumbling toenails
  • toenails that pull away from the nail bed

Most doctor’s will diagnose this infection by doing a skin test or from the symptoms described

 

Treatment:

  • OTC medications (over the counter)
  • Prescription medications
  • home care – soaking feet in salt water or diluted vinegar to dry up the blisters

Something to keep in mind about Athlete’s foot, is that it can lead to more severe cases if someone is allergic to the fungus or if it goes untreated it can cause other issues with worse consequences. There are other alternatives to ridding of athlete’s foot but the above listed are some of the more popular ways. Be sure to consult with your doctor. 

 

Fitness WonderWoman,

 

Shay-lon xo

When in doubt .. cream it out..

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Edema (Generalized)

Today’s blog post will be discussing, you guessed it! edema and more specifically I will keep it generalized, but do keep in mind that there are different types of it, and I will discuss them in future blog post so that everyone has an idea as to what they are if you don’t already. Now personally I have never experienced edema but I know people who have and this picture above is showing the puffyness in the feet and ankles. While this condition is something most of you have heard before, I still find that any health condition is an important one to discuss?

For starters, do you know what “edema” is? before scrolling down, guess and then let me know if you were spot on. 

What Is Edema?:

Swelling caused by fluid retention (aka excess fluid is trapped in the body’s tissues)

 

Causes of Edema (generalized)

 
  • Sitting or standing in one place for too long (gravity) because it is natural for water to get pulled down to legs and feet
  • weakening of valves in the veins
  • certain diseases can bring it about 
  • medications can cause it as a symptom
  • allergic reactions
  • pregnancy can cause it to happen 

How many of you have had Edema? what was the cause of yours? 

Symptoms: 

  • affected area is swollen
  • skin could look stretched out and shiny
  • pushing into the area with a figure for about 5 seconds and releasing can leave a dimple
  • trouble walking (if you have leg edema)
  • coughing or trouble breathing (if you have lung edema)

Treatment options:

Most people probably do not know this, but edema can be temporary or more permanent. 

  • treating the underlying diseases that are causing the edema 
  • putting a pillow under your legs when lying down or sitting for prolonged periods
  • try to not sit or stand for long periods of time without moving
  • wearing support stockings
  • sometimes having to limit salt intake is especially important
  • possibly seeing a professional and being prescribed a diuretic. 
  • protect swollen areas from pressure

Most importantly, see a doctor if you experience edema. 

 

Hopefully this tidbit of information will provide a means of sharing what I know with all of you and getting feedback from those who have experienced this or are doctors and want to add more to this information. Please share, follow, like and comment.

 

Fitness WonderWoman,

Shay-lon xo

Wrist Sprain (Injury)

Today is Wednesday .. and for any of you who have been keeping up with my schedule, today’s topic is of an injury. This particular injury may not be the most “popular” one but it is an injury nonetheless and so we shall talk about it. First question: has anyone reading this post ever sprained or dislocated their wrist? Let me know in the comment section your experience. 

 

What does it mean to sprain your wrist:

  • usually involves the wrist being bent forward or back
  • Not commonly known to occur as an “overuse” injury
  • Can vary from mild to a more severe sprain of the wrist (Grade 1, Grade 2 or Grade 3)

Symptoms:

  • Sudden pain in the wrist
  • if more severe you will feel a tearing or popping
  • Tender spot where the ligament was damaged
  • mild swelling
  • and bruising in more severe cases

This all depends on the location and the extent of the injury

Treatment:

  • More mild wrist sprains can be treated at home using the R.I.C.E method
  • Compression bandage can help reduce swelling (not for more than 10 minutes at a time)
  • More severe cases will most likely require immobilization in a split for some weeks
  • Surgery could be required for full ruptures
  • Rehab after surgery is useful.

With this all being said, seek medical care if something should happen like this to play it safe. 

 

Fitness WonderWoman,

Shay-lon xo

 

The “Female Triad” – Have you heard of it?

Female athletes beware… 

 

It is possible you have experienced this as a female athlete or maybe your child is experiencing this OR it could be that you know someone who is experiencing this. Most females have experienced this depending on the sports they played and how serious they took their athletics – many coaches and parents might not see anything wrong with it because it comes with being an athlete having the mindset of being the best, but what happens when being the best is causing health issues and making it harder on you in the long term and short term. 

 

What is the female Triad?

 
  • A syndrome in which eating disorders, amenorrhoea, and decreased bone mineral density are present. Primarily caused by an energy deficiency. 

Now you would assume, how is this considered normal? well it isn’t. Sadly, many people don’t stop to question these things until it is too late or don’t see the signs right away because they don’t pay close enough attention, or possibly because their teenager is avoiding the topic and allowing the guardian to believe all is well when it is NOT. As athletes, you know we have to make sacrifices and some can be harmful and some can be good, but we make these sacrifices because we want to be the best at whatever we do and we don’t want to make the coach or our teammates upset – we have this mindset of win, win, win and any loss is a bad loss. This was my same mindset as well, any loss was a loss I was mad about and the tantrums I would throw and the cussing and the anger and the blaming the players and the constant striving for perfection is all that mattered to me growing up playing sports. It can be tough being an athlete. 

 

We all have our downfalls but this is serious and I want to bring it to your attention in case any of you might be going through it now or know someone who is, so that maybe you can identify it and be more aware and helpful.. if anything, I hope this post teaches you something new.

 

Who is effected?

  • Typically anyone can be effected, but it primarily effects female athletes who participate in sports that emphasize leanness, such as:gymnastics, ballet, diving, figure skating, aerobics, running. Some other classes that include males experiencing this might be: wrestling, rowing, and martial arts. 

Symptoms:

  1. weight loss
  2. absent or irregular periods
  3. fatigue
  4. stress fractures
  5. binge eating 
  6. restrictive dieting
  7. induced vomiting
  8. excessive exercise

Prevention practices:

  1. AVOID emphasis on achieving unrealistically low body weight
  2. avoid out of competition weigh ins
  3. athletes, coaches and parents need to be aware of any warning signs 
  4. rules encouraging excessive weight loss should be discouraged and eliminated. 

Treatment:

  1. The athlete will deny, but medical help is mandatory because it can become serious and eventually cause long term issues if not death.
  2. they should have proper support from coaches, family, friends, teammates
  3. speak with a nutritionist
  4. many times treatment requires some kind of intervention from different specialist and family, friends, etc

Now with this being said, nothing will change if we don’t become the change. We might not be able to save every athlete or change every coach or parent’s mind but we can be aware with both eyes open and speak on this topic when necessary to avoid it happening to yourself, your child or a friend possibly. I am HUGE on body positiveness and preventing females from going down some of the paths I went down knowingly and unknowingly and hopefully helping those who may have questions or concerns dealing with this topic or any of this nature. I am not a medical doctor but I can offer an ear, advice, tips, conversation, etc that might be helpful to an individual. I don’t want men thinking this can’t happen to them, because I know both sexes deal with issues but this specific issue is more prone to female athletes. All I ask is that all of you share this and talk about it with friends and family and social media, make it an issue so that others make it their problem to change how we coach, change our rules that govern these ways of thinking and to hopefully make some type of difference. 

 

Thank you for reading, please feel free to contact me personally, to leave comments, share experiences, follow my blog and social media, and to reblog if you wish as well. 

 

Fitness WonderWoman,

Shay-lon xo

The R.I.C.E Method

Hello Bloggers,

Today’s blog post will be super short because I am having to work today and got to put a rush order on things. Nonetheless, I decided to vaguely speak on the above method called the “R.I.C.E Method” – which  is: rest, ice, compression and elevation. Now some of you are well aware of this method, which is splendid and others of you probably have never heard of it – either way it is something to remember when an accident happens. 

 

I should mention that each year sometimes methods change, and so if your company, organization, schooling , etc says this is not the method to use any longer, than feel free to ignore it and use whatever one works best for you, but because I was told to follow this method not too long ago by a professional, I choose to continue to use it for the time being. 

 

When to use this method?

 
  • A.S.A.P after an injury; such as a sprain.

The Reason people use this method? 

  • To relieve pain, swelling and promote healing along with flexibility. 

Thanks for reading, be sure to like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo

ACL Tear (Injury)

When it comes to injuries… I am sure most if not all of you have heard of an ACL tear. If you are not completely sure of what an ACL tear is, then you have come to right place because I plan on explaining it. 

 

First comes First.. What is an ACL tear? 

 
  • A torn anterior cruciate ligament in the knee. 

How does one tear their ACL?

  • Most prominent in sporting activities
  • It can occur when your foot is planted on the ground and force strikes it while your leg is straight or slightly bent
  • It can occur when changing direction rapidly
  • or when landing from a jump

Oh yeah, you remember now.. athletes who have torn their ACL end up gone for the majority of the season, right?

  • Yes, this is quite correct. Considering it will usually end in surgery and takes a while for recovery.

Common Sports in which we see ACL Tears?

  • Basketball, football, soccer & tennis 

Common signs that you might have an ACL Tear? 

  • Swelling, possible popping sound, unable to bend knee, weak leg muscles 
  • Although everyone is different will sometimes show different signs (more or less)

What is recovery time during an ACL tear?

  • They say typically 6-9 months .. but again this could be estimated up or down

For more information about a torn ACL, please check this website out:  http://orthoinfo.aaos.org/topic.cfm?topic=a00549

 

Let me know in the comments if any of you have experiences a Torn ACL, and what it was like for you. As always share, like and follow. For more injuries to be aware of, click: here

 

Oh and specialist (Doctors, Physical therapist, etc) please feel free to leave any comments or helpful tips. 

 

Your Fitness Blogger,

Shay-lon xxo