Motivation Monday Youtube Video: Nov. 7th

“You can love your body and still want change”

https://www.youtube.com/watch?v=aWOC50r90Yc

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Personal Training: Helping a Friend day 28

helping-a-friend-day-28

Hey FitFam,

How was everyone’s weekend? I hope everyone got out and stayed active, if not, no worries .. the weather is getting cooler, so staying indoors doesn’t sound like a bad idea. I was able to stay away from blogging for the weekend for the most part besides the one post I decided to do. I went to the gym on Saturday morning and didn’t make it to the gym Friday morning and Sunday’s are considered my rest days. John’s schedule is back to “normal” for the time being, so he was able to meet up with me at the gym and get started on his workout I had planned for him. Today I did a great workout myself, so I am happy about that. 

John’s Workout:

Warmup:

Dynamic stretches-

  • High knees
  • Buttkicks
  • Stationary lunge stretchWorkout Session:
  • Stationary bike- 45 minutes, level 5 resistance, RPMs 80-90
Core Workout:
  • Planks- 3 sets, 1:14 holds (That is his highest time right now)
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
John did very well today during his workout, and enjoyed level 5 on the bike. The planks we hadn’t done together in awhile, but he managed to do well with those too and I am very pleased with that. Tomorrow we are expected to meet again for another workout. 
My Workout:
Warmup:
I did the same warm-up as John, plus a 10 minute walk on the treadmill at 3.5 speed and no incline.
Workout Session:
Full body workout First:
  • Body Weight Squats: 3 sets, 30 reps
  • Dumbbell Woodchop: 3 sets, 10 reps per side
  • Walking Lunge/Shoulder press combo: 3 sets, 10 reps 
  • Bentover dumbbell double row/ dumbbell bicep curl combo: 3 sets, 10 reps
Strength/ab workout: Second workout
  • Tricep Dips – 5 sets, 8 reps
  • Vertical crunches using the Tricep dip equipment: 3 sets, 10 reps
Cardio: Third workout
  • Stationary bike- 45 minutes, level 5 resistance, RPMs – 80-90, the last 2 minutes, I kept them between 100-125 RPMs 
Core Workout:Final workout 
  • Planks: 3 sets, 1 minute 
Cool down:
I did the same cool down as John.
My workout went very well, those planks killed me during the 2nd and third set. The tricep dips, I PRd because in the beginning when I started implementing them in my workouts (which was maybe a couple of weeks back) I was only able to do 5, but now I can do 8 reps. I am very pleased with that. I have not yet tried to hold my plank longer than a minute, but will retest myself and John sometime this month to see if our times go up any. The cardio workout actually went fine for the both of us, but I could feel the burn the whole way through. I normally do the last 2-5 minutes of my cardio workout pushing my RPMs 100-125 and today, I kept it at 125 the whole 2 minutes, so I am happy about that as well. I am starting myself on a new workout routine, with some changes, so things may or may not seem semi repetitive. The full body workout wasn’t too bad, the squats killed my legs per usual, the woodchoppers are awkward at first and takes sometime to get used to, and it was my first time implementing the bentover double rows, so that was neat. Overall, good day at the gym. Feel free to share your workouts in the comment section. 
Your Fitness blogger,
Shay-lon xxxx

The Mystery Blogger Award

Thank you Purplebutterfly964 for nominating me for this award, it is my first time being nominated for this award, so I am excited to get started, and got on my blog this weekend just to do it! 

Rules:

1. Put the award logo/image on your blog

2. List the rules 

3. Thank whoever nominated you and provide a link to their blog 

4. Mention the creator of the award and provide their link as well 

5. Tell your readers 3 things about yourself 

6. You have to nominate 10-20 people 

7. Notify your nominees by commenting on their blog 

8. Ask your nominees any 5 questions of your choice, with one weird or funny question (specify)

9. Share a link to your best post(s)

Okoto Enigma from https://okotoenigma.wordpress.com is the creator of The Mystery Blogger Award. Please go follow her blog.

3 Things About Me:

  1. I have two younger brothers
  2. I am neat freak! & LOVE organization. 
  3. I like to wear button up shirts – I think they look cute on me. 

I would like to nominate the following bloggers: 

Anne

Braddahr

thehangryrunner

Christian

PoojaG

Jim

queenbfitnesscorner

myfitnessjourney

masalavegan

theutopiauniverse

Questions that purplebutterfly964 asked me:

  1. What are your goals for this month? My goals for this month is to lose 10-15 lb. 
  2. What is one of your hidden talents? I don’t think I have one, I am a good dancer though. 
  3. Do you daydream often? Hm, not really. 
  4. Have you ever been to the beach? Yes.
  5. Can you wiggle your ears right now, do it (funny)? I think I had one wiggling 🙂

My questions for the nominees:

  1. Do you enjoy the winter months?
  2. Favorite dish at Thanksgiving?
  3. Do you play any winter sports?
  4. Do you prefer to cook or bake?
  5. How long does it take for someone to get to the middle of a tootsie roll pop? LOL (it is off a commercial with Mr. Owl)

I hope everyone has enjoyed my answers and questions! 

 

The Health Apps

Hey! everyone! I told you I would be reblogging my older post before creating new post and I meant it, this is another one I did on Health/Fitness Apps, It was written 10 months ago, but still is very useful, hopefully you all enjoy it!

Staying healthy isnt a crime-Fitness is a lifestyle choice

Top 50 apps for health and fitness

Itunes Apps– health and fitness list

“trying something new , challenges you for change” -Shay-lon Moss

I don’t want to keep track of my calorie intake, my water consumption, the amount of activity I partake in, the type of exercise, the maintenance of my body (weight/height), the types of food I indulge in, and make myself feel worse when I go over the goal for today because I probably don’t want to face my fear and find out what I am doing wrong because that means I’ll have to change it & what If I fail? What if I can’t afford a healthier me? What if life happens and I forget to keep track? What if I find out I am overweight/underweight? What ifs aren’t good, because they go nowhere and keep you from everything. Instead try this “I am”, “I can”…

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Personal Training: Helping a Friend Day 25

helping-a-friend-day-25

Welcome FitFam! 

Today was a good day with John and his sister at the gym, but my day was horrible with my workout – something I will talk about later. 

Nonetheless, I am going to keep the yacking to a minimum this time for everyone’s sake and get to the point. 

Also, thank you for everyone who has told me that my posting of the workouts has motivated them to start working out, try new things, lift heavier, and start focusing on their health. I appreciate it and I am so proud of all of you for your own accomplishments! – You will learn that I have my HORRIBLE days at the gym, more so embarrassing, and so many of you may be able to relate to, unless you are awesome, then I am jealous and want to be awesome too! haha. 

John’s Workout

Warmup:

Dynamic stretching:

  • Knee to chest
  • Walking lunges
  • Leg swings (10 reps each leg)
Workout Session:
  • Stationary bike- 45 minutes, level 4 resistance, RPMs 70-80 (but he kept his RPMs between 80-94) -Yay!
Cool down:
  • Walk 2 laps around the gym
Overall he did very good and had no complaints, we talked over this goals, his stresses, etc and he is working on having balance in his life. Everyone gets to the point where he is at right now and I let him know that he will figure things out and I will continue to work with him. He is my friend at the end of all of this, he is my close friend, so no matter what, that comes first, our friendship & always will. I don’t look at him as a client when he opens up to me about things because at that very moment, I am now being who I am out of the gym, his friend. Anyways, Good job John! way to kill it!
My workout
Warmup:
I did the same warmup as John, we all did it together. 
Workout Session:
  • Crunch machine: 70lb, 100 reps
  • Barbell squat: no weight, 10 reps (Warm up squat)
  • Barbell Squat: 35lb, 1 set, 10 reps
  • Barbell Squat: 65lb, 1 set, 10 reps
  • Barbell squat: 105lb, 5 sets, 5 reps
Linear Leg press: 
  • 390lb, 1 set, 5 reps
  • 370lb, 3 sets, 5 reps

Russian Twist: 25lb, 3 sets, 30 reps

My leg day was HORRIBLE! First of all, My barbell squat went down incredibly low. It used to be 200lb was too easy, and I was on my way to 250lb, but now I can’t go anywhere near 200lb and failed when doing my 200lb rep. I do know one or two reasons why my strength in the squat decreased, and that is something I will need work on more with myself. To say the least, I will be working on making a workout routine for myself to increase it within the next 3 months hopefully, because I am pissed off about it and very embarrassed to have failed, like literally the bar fell on me failed. Luckily my gym only has smith machines (although I wish we had free weight barbells) – this probably saved me from injury and yes, I was pissed off afterwards, about ready to scream and shout! lol. Typical of me in a gym when I flunk at something. So after my squat, I pretty much just barely put any effort into my leg press exercise, because the fact I failed my squat was on my mind. 
With this all being said, my workout was HORRIBLE & one that will need some fixing and time. I am impatient when it comes to myself (a flaw), I hate losing strength, I hate when I fail at a lift and I hate when I know why – because it runs through my mind over and over and over again. I do realize it had been some months before touching the barbell squat because I was losing faith in myself at some point when I was at the gym – long story. Regardless of today’s workout, I am going back to the gym perhaps tomorrow (upperbody) day and will take sometime during my weekend to reflect, make appropriate changes and to keep striving for what I want, if my weekend isn’t too bogged up with writing articles and turning them in. No need to feel bad for me, or anything, this is typical of me, I am very competitive at heart and have some things I need to work on as an athlete and person., & I will do what I have to do in order to reach my goals! 
Anyways, thanks for listening to my rant. Tomorrow, Saturday and Sunday are my off days from blogging on WordPress, I may blog tomorrow but it depends on my schedule because I work. So look forward to me on Monday! 🙂
Your Fitness blogger,
Shay-lon xoxo

Pre-judgement zone at the Gym

Hey everyone! Another older post from 10 months ago .. Just so everyone is aware, I will be reblogging my older post to bring awareness to things and to give people a chance to read some of my older writings! I love doing this because not everyone had the chance to read my old stuff and before I create new stuff, I want everyone to know where I started when I started blogging 🙂 Hope all of you enjoy this piece.

Staying healthy isnt a crime-Fitness is a lifestyle choice

Your biggest eyes have been used to assume the worst in others” -Shay-lon Moss

Gym 1

So for the past couple of days or so, i have been trying really hard to post different topics on each blog site because I thought that was the “way to go” but then I realized, its probably not the best option because not everyone uses other blogging sites.  For those of you who do not already know this, I have a tumblr, wordpress and google blogger account and so I realized not everyone has each of these like I do so not everyone can see what I post if I post something different on all of them, I want to make it easier for all of you & make my new goal copying all my post from each site onto one another so that EVERYONE sees EVERYTHING. If you do have all three of…

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