My workout session Oct. 25th

fitness

Hey Fitness Studs 🙂 

Today was another day at the gym this morning, even after missing out on sleep last night because of wanting to finish an article, regardless, today was my leg day and I did some kill exercises to earn me some gains! John was not able to make it again this morning because he had to work, but hopefully he will make it after work today (I sent him the email with his workout for today) but if he doesn’t go today, I shall see him tomorrow morning and I will have him do the workout. The gym was quite busy this morning, I think the cooler weather brings people to the gym. Hopefully all of you will appreciate some workouts I did today, it wasn’t too kill, I can still feel my legs for the first time in doing a leg day, so I am not sure if this is a good thing or bad thing, depending on who you ask. 

Warm-up:

  • I did my warm up on the linear leg press machine. I did no weights , 10 reps and I did leg swings 10 reps each leg. 
Workout Session: 
  • Linear leg press: 370lb at 5 sets and 8 reps, 180 lb at 4 sets and 8 reps, 90 lb at 4 sets and 8 reps. Then no weight at 2 sets and 10-15 reps. 
  • Seated leg press: 90 lb at 1 set and 10 reps. 130lb at 3 sets and 12 reps. 150lb at 3 sets and 12 reps. 190lb at 1 set and 12 reps. 230lb at 2 sets and 12 reps.
  • Seated leg curl- 85lb at 3 sets and 10 reps 
  • 5 minute circuit (Timed): 10 air squats using a 25lb weight plate, 20 Russian twist using a 25 lb weight plate
Cool down: 
  • Treadmill- 8 minutes, 2.5 speed, no incline
Everything felt good and I could have went higher on the seated leg press, but stopped at 230, next time I will see how high I can go, out of curiosity. 370 on the linear leg press is a new PR for me, I have been working on hitting at least 400, although I can do about 390 at 3 reps, lol. So I am improving and will take some time. I normally do about 30-50 Russian twist at one time, but this time I decided to do less. I am thinking about moving up to a 45 lb weight plate for both the air squats and Russian twist, we shall see. Other than that, I wish I could have implemented my calf workout on the leg press and next time I will do the single leg press for the first time since it is a popular one. 
Let me know what you think of my workout today, thanks for reading.
Your Fitness blogger,
Shay-lon xoxo
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Motivation Monday Oct. 24th Youtube Video

Happy Motivation Monday

Hope you enjoy my Motivation Monday Youtube video. 

Don’t forget to subscribe to my channel and follow me on social media!

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

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My workout for Oct. 24th

fitness

Hello everyone, 

Happy Monday!!! Today I am going to be posting just my workout because John has been sick for the last couple of days so we didn’t have the chance to actually workout together, he hoping to return tomorrow morning, but earlier in the day, so I may or may not be working out with him because he has a busy work schedule this week, nonetheless, he will continue to have his workouts emailed to him. I want to thank everyone who has supported my youtube videos, I appreciate it and thank you for the kind words. Today be on the look out for #MotivationMonday Quotes and Youtube video, it will be fun, and tomorrow be on the lookout for #TopicTuesday Youtube video 🙂 

I didn’t do a proper warm-up today before starting my exercise, I am good about it when I am with John but bad about doing a warm-up when I am alone. I will work on that and be a better example for my audience. 

Workout Session:

  • Cable low rows – 120 lb, 6 reps, 6 sets 
  • Tricep pushdown (V-bar) – 50 lbs, 15 reps, 6 sets 
  • Cable Curls – 25 lb (Although I can do heavier), 5 sets, 10 reps 
  • Dumbbell squat to shoulder press- 10 lb dumbbells in each hand, 5 sets, 10 reps
  • lat pulldowns- 100 lb, 6 reps, 5 sets
  • bicep curls (using weight plate) – 25 lb, 10 reps, 5 sets
  • incline pushups- 5 sets, 10 reps 
  • Tricep dips- 5 sets, 5 reps ( I am working on getting better at these, they are a difficult exercise for me)
  • Using the Dip station, I did my ab workout- 10 reps, 5 sets 
  • Burpees- 8 reps, 3 sets 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
Hopefully you have enjoyed my workout routine for today, tomorrow will be lower body & abs 🙂 
Your fitness blogger,
Shay-lon xoxox

Real Neat Blog Award!

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I am not sure if this a dream or reality, because it was just last night I was up late doing an award that I was nominated by from my dear blogger friend PoojaG, now I am nominated once again after waking up. LOL. This seems unreal, and partly funny because I go to bed with an award and wake up with one. I feel like I am accepting Grammy’s now, let me not get too carried away but seriously this blows my mind! Thank you my dear blogger friend PoojaG for nominating me for an award, one I have never done before, and one that I seen is your first time as well! I appreciate your support on my blog, and I appreciate your positive vibes on your blog, I would recommend giving her blog a look, maybe even set up a tent and stay the night there, because she has made tons of people followers, I mean seriously, it blows my mind. She started around the same time as me in blogging and let me tell you, she is taking the blogging world by the handles and running with it, I am proud of her for how far she has come, keep up the good work!

RULES are as follows:

  1. Put the award logo on your blog.
  2. Answer 7 questions asked by the nominator.
  3. Thank the person who nominated you.
  4. Nominate any number of bloggers you like.
  5. Let them know you nominated them. ( By commenting on their blog)

The answers to the questions given to me are:

  1. If you could change something in the past, what would it be and why?  This is a good question, a real good question. I have skeletons in my closet like the next person and some of mine come with demons as well. I have many things I could name and wish I had done differently, but one thing that stands out to me, is I wish I had not chosen to make fun of this girl in 6th grade, I wish I didn’t make her feel less of a person, ugly, make light of her family’s hardships and put her through hell in the name of making me feel better about who I was and being “popular”. I wish I hadn’t laughed at her when she talked about being poor with no TV , I wish I had not made light of her clothes when I knew where she got them from, I wish I didn’t put her down in front of others, I wish I could have been a bigger person and stood up for her when my friends and surrounding people called her names and talked really horribly about her. I wish I didn’t feel like I had to fit in with people to be validated, after all the hell I put her through, all the shit she endured, she chose to still be nice to me, to still talk to me the same and to still smile, at the end of the year, she ended up handing me a picture of a dove that she had drawn (she was a damn good artist), she told me she was moving away and let me know that she was happy to know someone like myself, even if it made her hate herself, she knew I had good in me. I have to say this is probably one of the hardest things I had to type because thinking about it brings me to tears. If I could see her now, I would give her a million sorry’s and let her know that I paid the price and had to endure the same pain she felt from me from others, and it hurts and that no one should have to go through it. 
  2. What is your favorite genre of music? Hmm, I am not sure much anymore, it changes and depends on the artist. I venture out sometimes and find music I like in different genres. 
  3. If you could spend a day in the past with anyone, dead or alive, who would it be? I would say one of my aunts that died when I was a baby, I never got to know her and would have loved to meet her now. 
  4. Where is one place you want to travel to before you die? I think Greece would be fun, but if we are talking about within the states, I would say Cali, Florida and New York City
  5. Who is your biggest inspiration? I don’t have one. I tend to like different people for the significance  they played in my life, the changes they made in the world that were positive. 
  6. Who is your favorite Author? Oh here we go, i used to be a HUGE book reader but since 8th grade, I haven’t paid much attention to books. I don’t know who would be my favorite author these days, as I haven’t read much of anything, and as a kid I don’t remember whose books I would read a lot of. I was kind of a weirdo, and read many books that people didn’t care about. 😛 Lmao. I was THAT kid. Um, to be honest, I like the book the Great Gasby (also love the movie), Huckleberry Finn, I know why the Caged Bird Sings, 50 shades of grey was decent, a child called IT, to Kill a Mockingbird, the Lovely Bones – just to name a few but I also enjoyed the Lord of the Rings Trilogy. 
  7. What is your favorite Color? Blue.

My nominees are:

TinkBug

FunEmployment

Anne

Questions for my nominees:

  1. Rather live in the country side, or city life?
  2. Do you like being on airplanes? why, or why not?
  3. Do you participate in any winter sports?
  4. Favorite season?
  5. Do you prefer to cook or bake?
  6. What is one fear?
  7. Favorite candy bar?

 

 

 

 

10 Suggestions to avoid the Holiday Plump

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10 SUGGESTIONS TO AVOID THE HOLIDAY PLUMP | BLOG COLLABORATION | STARBUCKS E-CARD GIVEAWAY

No one has to live with regret during the holiday fun, don’t allow your old habits to come back and bite you, instead consider planning out your festivities in advance, don’t change your workout habits on the account of turkey and apple pie, make people aware of your progress for support, if things get to be hard, consider using one or more of the 10 suggestions.

This is a blog collaboration written by Shay-lon (Fitnessgrad) and Jen (Gojenbefit). You can learn more about both of them below:

Hello everyone, my name is Shay-lon. I am the writer behind https://fitness9555.wordpress.com/, I am a fitness/health blogger, degree in exercise science and working on my personal training certification. I don’t like telling people what to do with their bodies and mind, I would much rather cater to my audience and clients with helpful suggestions and providing a starting point. I struggled with body shaming throughout my life without actually knowing what it was. My story is upside down, because I was considered “thin” and that just goes to show no matter your body type, someone out there won’t like it. I provide a means for people to feel this internal boost of confidence, I want men and women to focus on having a positive outlook on their bodies & with that I also want men and women to have a positive mindset. “Nothing will be perfect, I know this, I just want to know that I made you smile, walk with a hint of confidence and not be afraid to be who you are” -Shay-lon Moss

I am Jen. I’m the creator behind https://gojenbefit.com/ which was developed about 1 year and a half ago, to document my weight loss journey. I have loss 95 lbs, going from 242 lbs to 147 lbs.  I am a fitness blogger and AFAA/NASM Certified Group Fitness Instructor. Now my new journey is to help as many people as possible jumpstart their weight loss journey and/or lifestyle. Onhttps://gojenbefit.com/ you can find weight loss tips, tricks, and overall wellness content. I post new content every Wednesday, check it out. Also, get your free weight loss and goal setting downloadable worksheets in “The Library

Here are 10 Suggestions on How to Avoid the Holiday Plump

Suggestion by Shay-lon (Fitnessgrad) 

  1. Don’t stack your plate high with food, think about it, if it doesn’t fit on the plate properly, probably something you can wait for later. Nothing wrong with going back for seconds, but no reason to stack a plate high (thinking you will need to finish the food when you might be full)
  2. Don’t change your workout habits, if your someone who works out 4 times a week, don’t change it because of the holidays, plan your workouts around your holiday plans; stick with your routine (don’t make excuses)
  3. Have an accountability partner. The holidays can be tough, actually the toughest period of time for people who want to stay within their fitness/health goals. You might have gone this long with no accountability partner because you didn’t need one, you kept yourself disciplined. During the holidays everything you worked hard for can go out the window because you are focused on having a good time and don’t think nothing of the choices you make, that is usually when you make decisions that you regret later on. I would say having someone who helps to keep you accountable will be a life saver! Trust me, not everything can be done alone.
  4. Watch your alcohol consumption, you don’t need a drink to have a good time. Although if you drink wine and take shots like I do, then you will know that you need to have yourself a limit so that you don’t go overboard. What is a party if your blacked out in the bathroom? Lol
  5. Eat until you’re full, not beyond that. I say this for many reasons. On the holidays some people are social eaters, they will eat even when not hungry as long as others are doing the same thing. Secondly, forcing yourself to eat more food after you are full is not healthy and can cause issues. Thirdly, many of you will have more than one party to attend on the same day, it is okay to eat at the parties, but you don’t have to eat at both parties (you are not rude for not wanting to eat at one party because you ate at the other), it is okay to say “no thank you”, some people feel obligated to eat at every event because they don’t want to come off “rude”. Truth be told, most people will understand once you explain to them that you have eaten previous to their party.

Suggestions By Jen (Gojenbefit) 

  1. Invites: Monitor the invites that you accept. You don’t have to attend every holiday festivity that comes around.
  2. Decide: If you are going to attend a party or holiday festivity make sure to decide what you will eat BEFORE you arrive and stick to it.
  3. Get Active: During the holiday sessions it get a little chilly and the last thing any of us want to do is get ready and hit the gym in the cold. I suggest a at home workout DVD or create your own circuit. For example : 10 squats, 10 jumping jacks, 10 mountain climbers (Do each 5 times at your own personal pace ) you just got in a mini workout in the comfort of your own home
  4. BYOF: Bring your own food. It’s okay if you attend an even and bring something you can snack on so that you don’t indulge in all the goodies that are available (you can have some but NOT all lol)
  5. Leave some: If you count calories make sure to leave some calories available so that you can have some goodies at the holiday parties. For example: Your calorie intake is 1500 and you know you are attending a party tonight. Eat 1,000 calories throughout the day and leave the 500 for grandma’s famous pie or dad’s secret stuffing.

 

 

 

Here’s Our experiences with the Holidays and how do we handle it

 

Shay- Lon’s Experience for the Holidays & how she handles it:

I got lucky with a big family, plenty of food and multiple gatherings during the holidays. I have to admit, it isn’t normally a happy ending when I am finished eating, I tend to pack my plate with the goods, come back for more, and drown myself in god knows what kind of drinks. I typically don’t think twice about what I am eating and why, I just fall asleep and wake up the next morning regretting my decision to fall face first into a pot of mac & cheese and turkey, licking the leftover apple pie from my fingers. Seriously, I am “that” chick on the holidays. I “used” to be anyways, followed by my obsession to check the mirror to see how much weight went to my stomach, it is not a life to live, let me tell you. I find it strange that this year, I am going to do things completely different, I mean last year I said this same exact thing and ended up with a hangover. Lol.  Hmm something tells me I am on a losing streak, but don’t give up on me now, I am only human. This year I have things planned out and I will hold myself accountable, I have gotten better at saying “no” and have done a better job at watching what I eat since I do IIFYM. I am going to handle it like a “boss”, and I’m not going to regret my decisions, I will watch my portions on my plate, be more attentive to what is in my cup, slow down on the apple pie, eat at a decent time, include my workouts on the holidays, and allow my family to know how far I have come so they can support my decisions in my eating habits and exercise. I would say that is all a great start, so join me this holiday, and let’s get through this together. I have faith in you! Have faith in me too!

 

Jen’s Experience for the Holidays & how she handles it:

During the holidays it is hard for me to not indulge in the sweets because I work in an office where people are constantly baking goodies all year around but it triples during the holidays and I am a sucker for anything sweet. I have had my few shares of too many sweets, but I negate it with staying active and packing my own lunches. I usually pop in a workout DVD when I don’t want to head to the gym. There are days I wake up, shower and head to the gym because if I don’t do it that way, then I just won’t go. There are times when I pack my own lunches but sticking to it is the hard part, I am a true believer that if you calculate your calories wisely you can have what you packed for lunch and still leave room for if you want a small brownie. I make a huge effort to log my food so I can know what I have eaten and to see what else I can have. I hope that at least 1 of our suggestions is useful to you.

Best of Luck!

If you have read this far………..

Giveaway time:

Answer this question in the comments. How do you avoid gaining extra pounds during the holidays?

We will pick a winner and email you a $5 e-Starbucks card! By Tuesday October 26tth, 2016

Blogger Recognition Award!

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Thank you PoojaG for nominating me for this award, I am very pleased! & congrats to you for being nominated as well! If any of you have not had the chance to check out her blog page, you should. PoojGa creates poetry and shares inspirational quotes among her audience. Definitely give her a page a look!

How my blog started: I was in my last semester of college before graduating, and one of my professors at the time recommended that I should start a blog since I wanted to get recognized in my field. I graduated in exercise science, and planned on being a personal trainer, but didn’t imagine blogging. My Professor always told me that I was going to go places, that I had what it takes to be a fitness mogul if that is what I wanted to be and if I wanted to be the best personal trainer I could be, I needed to get my name out there, get certified and make others believe in what I could do too – I decided I not only wanted to be the best personal trainer I could be, but I wanted to be the name behind fitness/health,  I wanted to improve other people’s lives and I wanted to share advice, tips, knowledge with others & I wanted to start this chain reaction where people knew their body doesn’t define their  beauty, it doesn’t define your personality, it doesn’t define your life; your body doesn’t have to be the same as everyone else’s. 

My advice to new bloggers:  Know what you want out of blogging, come in with a story and goal in mind. Nothing has to be “serious”, you can do it for recreation, but make it so your audience enjoys your hobby, interest, passion, job, etc. No one wants to read a blog page and not enjoy the content. Nothing is off limits when you write, there is no rubric you need to follow, no steps, no expectations you need to meet other than your own. When you write, let your hands do the talking – Shay-lon 

My nominees are:

  1. Purplebutterfly
  2. Beatrisz
  3. K.Phoenix

So you guys have to answer the same questions: how did you start your blog and what is your advice to new bloggers.