Monday Motivation YouTube video- Nov. 21st

“How to handle groggy days at the gym”


My Gym Workout – Nov. 21st

Man, Male, Boy, A Person, Young

Hey FitFam, 

Happy Monday Motivation! 

I am sorry that it has been so long since everyone has heard from me, but as you all are aware, I take weekends off, with this being said,  I have some fun news for all of you to hear and some boring news! lol. Fun news first? okay! 

So many of you may know that I watch the show “The Walking Dead” – with this being said, I had watched the new episode Sunday night, and afterwards the after show “Talking Dead” came on. I typically am on Facebook when it comes on, because I love tweeting to other people who also enjoy the show. It just so happens that the “Talking “Dead” Host; Chris Hardwick also reads tweets from fans off of twitter.  He only usually picks 2-3 tweets, so not very many. Well.. without me knowing (I wasn’t paying attention), he read my tweet LIVE on his show (Everyone in the world, even “The walking dead” cast members heard it.  How did I find this out? Someone on Twitter who I follow and follows me back and we talk about the show every Sunday, let me know and sent me the video footage proof! I LOST MY MIND AND WAS JUMPING UP AND DOWN!!! I was so excited! I am still in disbelief, but I wanted to share this fun news with all of you, the link to

this:  so all of you can watch it! My Twitter username: ShayM_Fitness.

Now the boring news, my workout for today! ha. 


Warm up:

  • Treadmill: 12 minutes. 3.6 mph – 4 minutes, then alternate between 5.5 mph and 6.5 mph every minute 

I did horribly on this warm – up, I was not feeling very well. I typically can run this fine, with no issues, but for some reason, my stomach was in chaos and so I had to reduce my speed to be comfortable. 


Workout Session: Upper body

  • Wide-grip lap pulldown: 4 X 12 , 85lb
  • One arm alternating dumbbell bench press: 4 X 12, 15lb per arm
  • Tricep assisted dips: Well the assisted machine was taken at the time, so I did it without the machine (standing triceps dips) 4 X 12 
  • Dumbbell Y press: 4 X 12 
  • Weight plate lateral raise: 4 X 12, 5-10lb (I did 2 sets of each weight)
  • Cable straight bar arm curl: 4 X 12, 30lb 

Overall, I enjoyed this upper body workout, but for some reason I felt like I was in the bathroom more than I was lifting. It took me longer to finish my workout.  The good news is, I PRd on my Triceps dips, 8 WAS my highest, now it is 12 reps (standing).  Overall, I am okay, tomorrow is leg day. Also, I will have my Monday Motivation video uploaded on Youtube today, be on the lookout for that as well. 


John, has a weird schedule this week, so my chances of seeing him are small. I made him a workout for Mon-Wed, but Thursday & Friday he said he will not be attending the gym. I will not be posting his workouts for this week. Sorry everyone. 


Your Fitness blogger,

Shay-lon xxxxx


How do you agree to disagree with another Fitness professional/fitness instructor, fitness blogger


So, this is something some of you have been waiting for (another post exposing my personal thoughts). I recently came by someone who asked me what I write about after I mentioned I was a blogger ( I told them I am fitness/health blogger) and that my topics range from exercises, mental health, nutrition, etc. Well they proceeded with “what are your credentials and how do you go about teaching people about fitness/health – when there are other people in your field who may or may not agree with anything or everything you are saying.. how do you compete against them for followers and what are people supposed to believe if you have differing opinions than someone else in your field?” . At first I was thinking, ” wow… seriously”, but then I said “.. it goes a little like this, I have my degree in exercise science, I interned for many different places within this field, I have worked with many professionals in the field, and I also keep all my college materials (books) and I research and read magazines, in the process of being certified in personal training and don’t come off like an arrogant piece of shit when I write” – this is how I manage to keep readers and followers and gain respect within my field (among many other things that go unnoticed). 

Lets just say, he was delighted by my answer and didn’t further question me but instead gave me a high five and told me “works for me”.

I decided after having to answer his question, I would write about this particular topic because honestly, it is true – I am “competing against other fitness/health bloggers who have differing opinions than mine and may not always agree with my tactics, information, and have more expertise than myself”.  I am not so stubborn to realize this, I am not so arrogant to ignore it, and I don’t think I know everything, which is why I spend hours on my laptop and hours teaching myself and studying. Sure, I may never know everything and there are fitness professionals without their degrees who are more knowledgeable than some of us with one – surprising huh?! But honestly, I never write to compete against others in my field, I don’t write to prove I know it all, I don’t write to make myself seem better. I write about fitness/health because this is my life, my everyday life and whether I agree with other professionals or athletes is not important because everyone has their own way of doing things. Now does this mean, when someone is using poor form/technique when squatting; I promote it? NO! what this means is, if that person is not able to demonstrate the exercise properly, either I make it known or I don’t. I don’t feel compelled to analyze everyone’s blogs and check to see how right they are or wrong they are. If I am following another fitness/health blog, best believe I read their content, and if I don’t agree with something, I normally comment with my take on things./sometimes I research it, and if I feel like the blogger is writing about something totally in left field that I know is NOT right or encouraging something that I know is unsafe, etc then I don’t follow them because I don’t have time for shenangins. It is the same with YouTube fitness videos, I swear these are sometimes the worse because they will do some circus trick to encourage others to do it too but have no real purpose and can’t identify how the movement is even constructive to a persons well-being. 

Personally I have had people disagree with topics  I have written about, such as: “Child obesity” was one of them because so many people have different thoughts, experiences; Did I go off on people who didn’t like what I had to say about it? – no. Why would I? I don’t care if you disagree with me, because hey, we all have a right to an opinion and all my readers are allowed to be honest and forthright as long as it is tasteful in nature and not something to arouse people’s anger. I feel like this, if you don’t like what I write about, then come forth and let me know,  you don’t have to agree with everything I say; that is the truth. If something I write about offends you (hopefully not) then say something but don’t expect me to back down & kiss ass either, because I won’t. For the most part, I think my topics have proven to be well written and I have yet come by a fitness professional who talked negatively about anything I have written thus far (thankfully) and I hope it stays this way because I live to learn, teach and grow. Hell, I have had many fitness professionals who have been in my field for 10+ years and have given me advice on workouts, shared their insight and added their own recommendations and I LOVED IT! because they didn’t belittle me, they actually only complimented my writing and confirmed the information; letting me know my topic wasn’t  full of bullshit and lies because trust me if they ever were: I would expect those same people to let me know. 

So how does one like myself handle agreeing-disagreeing with other fitness people? We talk like adults, exchange thoughts, I learn from them, I ask them questions, I gain insight and I respect their knowledge, because more than likely they have been in the game WAYY longer than myself and I only want to be as successful as they are now in their careers. My motto is “who cares whether the lunge or back squat is a better exercise – the more important thing is we both know they are functional exercises” LOL. 

I make mistakes, I may be biased sometimes & I am young.- but I won’t lead you over a cliff;  Thank you everyone for reading and I appreciate everyone’s support on my blog. 

Your Fitness Blogger,

Shay-lon xxx

My workout – Nov. 17th


Happy ThursdayThoughts FitFam 😀

Every Thursday on twitter is ThursdayThoughts, and I don’t necessary always partake, but when I do, it is nice to see other people’s thoughts for the day. If you want to share your Thursday Thoughts on my blog post today, that is fine, along with your workouts 😀 I may consider falling trap to this hashtag and make my Thursday thoughts YouTube videos/blog post, but for right now, I am okay with just leaving it be. I hope all of you have a wonderful Thursday though. 

Today, it was just me at the gym doing my own thing, since John could not make it, due to a migraine. He sent me a text sometime this morning around 4AM, lol – which in my book was early as fuck, but then again I was obviously awake to read it.. so… I suppose it wasn’t so bad afterall. My phone stays near me when I sleep, because I love having notifications wake me up and people calling me at all times of the night! those are my favorite bedtime stories! hahaha- maybe not, but I deal with it and don’t mind because I would rather know than to miss out and something happen, ya know? Something most people will not understand because you have your phones in another room, off, or on mute while you sleep (which is a great idea) but seems I am an odd one. So with this all being said, my workout today was very EASY going, nothing was meant to be hard, it was meant to be a laid back workout, just a few weights and some light cardio work. Although, someone may be thinking: “That’s easy? what is an easier day look like” – my answer to you is “doing nothing at all” lol. 

My Easy Workout Day – Thank you John for not showing up 😀 (it is because of this, I made my day easy) haha

Warm up:

  • My warm up was the practice lifts I did before adding weights – first couple of sets doing 10 reps
Workout Session (upper body):
  • Bench Press (neutral grip): 1 X 10 – 35LB, 3 X 10 – 45LB
  • Assisted pull up machine: 4 X 10 – 40LB (The lower the amount of the weight, the more work you are doing to pull yourself up) I was shocked I was able to do 40LB, although the lowest is like 20 I think? I forget. People think that by doing more weight on the assisted pull up machine you are a bonafide badass – BUT that is false, because the more weight you use, the easier the pullup, so if you use this machine, the lowest weight is the badass! 🙂
This workout is not part of the superset: 
  • Barbell bentover row: 4 X 10, 65LB 
  • Cable crossover: 5 X 10 – 10LB
  • Lat pulldown (narrow grip): 5 X 10, 85LB
  • Cable curls: 4 X 8 – 25LB
  • Cable Rows: 4 X 8 – 25LB
  • Treadmill: 20 minutes, no incline, 3.8 speed
So see what I mean by easy workout day, I barely lifted today and the cardio wasn’t extreme or fatiguing. I took it very easy today for my sake. I like easy days like this. Oh and I should mention, tomorrow John is not able to make it in the morning, so I will have another day without him but I don’t think this means my workout will be easy this time from the looks of what I may be doing for tomorrow. I also work all day tomorrow, so I may or may not be able to blog about my workout or any other topic, so you may or may not hear from me depending on how busy I am before leaving for work. If I don’t blog about it tomorrow, then I will start back up on Monday. I hope everyone has a wonderful weekend! 
Your Fitness blogger,
Shay-lon xxx

Yesterday’s Topic Tuesday Video

Me planking for 1:00 with 25lb Weight plate

Don’t mind the fact I look a hotmess, this is typical of me! lol. just pay attention to the form and technique!