Tuesday Tips– Determination.

Inspiration 1

Determination.

It’s what fuels your drive, pushes you to keep going. Lack of determination leads to lack of willpower and no willpower will hinder your “trying” process. There are many things people have done/are doing, that many times we ask ourselves, “how”? how did this person do it, how did they keep going after failing many times, how did they meet success? The answer is they were determined. At some point in the journey, they had the determination that another man did not, and succeeded. It didn’t come any easier, but the determination they had kept them fueled, gave them courage, allowed them to undertake much hard paths and sometimes even granted them better and bigger opportunities. As an athlete, the will to win helps to fuel our willpower — but winning alone can’t do it. Besides the will to win, we have to have the will to want to be better, not perfect, but better. 

Lack of determination.. will slow you down in the long run. A person’s determination.. plays a role in how far they are willing to go. 

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Fit Tip ‘9.18’

Find an exercise for you

Remember that exercise is different for everyone, some people may prefer to do cardio and light weights and some may prefer to play a sport to stay active, while others may find lifting heavy and little cardio works best. Find what works for your goals and whatever keeps you motivated to stay active. 

365 days of self discovery: day 15

How would you describe yourself to a stranger?

  • Easy going, socially awkward until I have gotten to know you. Fairly private person but if you stay in my life long enough & end up being someone I trust, I share many aspects of my life.
  • I am a great listener, love giving people advice/encouragement to make their day. I am athletic in stature & personality wise, goofy. I can come off intimidating when I’m not smiling, but if you are friendly towards me, I will be the same way towards you unless I am having a bad day, then I will be standoffish. I have a big heart, and a good soul, and I take pride in wanting to be the best person I can be. 

Describing yourself to someone new can be hard, because so few words but many aspects that I am sure you would want to mention –I feel as though many people don’t enjoy talking about themselves, so it is harder for them to do so, but I think it is important that we know ourselves or at least have a grasp on who we are and what we would want someone to say about us. I know this question won’t be difficult for all of you, but for the ones that it will hold a challenge to, please do your best in answering & be honest. Don’t be ashamed if it isn’t long or detailed, this is what self discovery is about. 

Shay-lon

What makes for a good gym partner?

Some people are ‘lone wolves’ such as myself, but every now and then we want the encouragement of someone else to keep us pumped, grow a bond & be the ‘bro’ we need in order to hit that next PR (yelling in our ear and rooting for our success)! 

 

But.. 

 

We should be picking about who we choose to be that “bro” and that friend we call on because it does make all the difference. Down below I highlight some tips to look for when searching for a gym partner who benefits you & vice versa. 

 
 
  1. You need to choose someone who has a personality that meshes well with yours
  2. Choose someone who is close to your fitness level — unless you don’t mind playing teacher/coach (some people find that annoying)
  3. Find someone who commits to the gym as much as yourself or more so that you can count of them for the long term. 
  4. If they don’t push you to do better, don’t challenge you to excel then they aren’t a person who will benefit you. 
  5. Find a person whose schedule can work along with yours — or find a compromise you are both willing to do
  6. Choose someone who doesn’t ‘yap’ all day, but knows when to focus on the grind while at the gym — you are there for results not for a social party
  7. Choose a gym partner that keeps you accountable
  8. Choose someone that doesn’t have a huge ego, you don’t want someone that’s there to show off their gains, you want someone who compliments your gains but also confident with themselves without having to be flashing
  9. Choose someone who is open minded- because when choosing a program for yourself or the both of you, you need someone who is willing to give something a go, unless they seek different results, but not someone who talks down about your decisions *but offering advice is fine*
  10. A know it all, doesn’t always know it ALL. Choose someone who doesn’t treat you like a test subject, they might know their bodies but it doesn’t mean they know yours and unless you hire them for training you, don’t allow someone to make you feel stupid or incompetent. There are coaches with experience and degrees that can offer that type of support. If your gym partner is coming off like a ‘know it ALL’ then they are too involved with being right than being a friend & that will get old real fast. 

Thanks for reading, I hope these tips are helpful for when you are in search of a gym partner! please feel free to follow, share, comment and like 😀

 

Be sure to also follow me on social media where you can see videos, photos and tips involving being fit & healthy.

 

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For more advice and Tips, click Here & here

 

Shay-lon 

BeGreatGuys Monday Motivation #6

“Do what you said you were going to do”

In other words, whatever it is you said you would do, that you have to do, that you want to do – DO IT!  

 

The problem is we get caught up on words, we say things but have a difficult time putting forth the action – for example: “I want to open my own gym”, that’s something someone wants to do, but the problem is, they aren’t doing anything about it and if they are doing something — they are running out of patience and not seeking the help they need to make that into an action; in turn, giving up or complaining. I realize owning a gym would be difficult for most people (expenses, responsibility, learning the business side of things, taking a risk, seeking employees, etc. BUT it is POSSIBLE. Maybe in the moment it seems like a fantasy that has a low percentage of happening but in the scheme of things, what is it that keeps you from trying anyways. If it is money, what can do you to raise enough money, hell better yet, what is a more affordable way to own a business until you are able to afford a big enough building or lot? I have known many companies to start small — and as soon as they start earning customers and revenue, they grow, they prosper. You go from selling products and training from your garage to now owning a huge gym that sits in a nice lot that serves thousands of people. It is POSSIBLE. 

 

The reason I made this post was not only to give you some motivation, but to give me some motivation, some insight on what I already know and to give me the boost of confidence to think outside of the box and not give up because something isn’t coming “easy” for me. I started a business recently, my OWN business, hell, it is very new and a huge risk for me, because I have very little information on how to go about it and to be honest, I haven’t put the amount of effort into it, that is necessary and that’s strike one against me. I want to put the effort into it and make it grand & here I am saying this but not providing any action — so all the while I am telling you to put forth action towards your goals; I need to do the same for myself, and not wait another day to do so, but do it NOW because it is POSSIBLE. 

 

Your goal can be as small as: “I need to visit my grandmother this week”, well if that is important to you, why haven’t you done it? why is work, school, relationships and traveling your excuse? when something is important to YOU, you will know how important it is, because you make time for it, you make an effort no matter the circumstances. If work and traveling is keeping you from visiting grandmother, than why not make that effort to call or message her? if  not having transportation is the issue, then why not use your resources? It’s not to make you feel guilty but to make you realize that the things we say we should do and need to do, can be done if we look at the time we have and spend it wisely and make time for things that we put off; make time for people that we put on hold, and make time for goals that we are passionate about. In a nutshell, I am the last person to tell you how to have ‘better time management’ because I feel as though I fail in that area in the recent years, however, I do know I don’t always spend my time wisely and I don’t always utilize my resources and sometimes I make excuses and put things off for “tomorrow” but while working out today at the gym, I came to think that I need to put myself on a schedule/routine when it comes to my life outside of the gym because otherwise I fail to do what is important & I make more excuses. Is this you?

 

We won’t be perfect. It will be challenging sometimes & we will get frustrated, possibly even overwhelmed with anxiety. That’s to be expected when you have goals and aspirations and passions in life — but the end result will be: a sense of accomplishment, a sense of progress, a sense of productivity and growth. All of those things will come if we DO WHAT WE SAID WE WERE GOING TO DO. 

 

Hope you have enjoyed this read, if so, please feel free to follow, share and leave comments 😀

 

Twitter: ShayM_Fitness

Email: Shay.moss19@gmail.com

Meeting Matt Wenning — Powerlifting Legend

I was nearly shitting myself at the thought of finally meeting Matt Wenning yesterday. I started the drive early in the morning and brought a friend along for moral support and help with my nerves & anxiety. I am pretty sure, the whole drive was nothing but seemingly loud music, frequent pee breaks, and eating food, oh and minor chit chat — that helped to raise my confidence… (mostly singing though, car karaoke, I love it). The drive only took about a hour and half – maybe hour and 40 min, Columbus isn’t too far from where I reside. 

My friend was FIRST to spot his gym, there were no signs; only reason someone would even know the building was a gym is if they had a GPS, and noticed the small wording on the door (which I had not noticed) — otherwise they would be driving up and down the road looking for it like I almost did. The outside appearance was that of an old building, nothing stylish, just an old building with street parking (minimal) and parking behind the building as well (minimal) but thankfully we were able to find parking. Not to mention, I don’t think his gym gets crowds like a Planet Fitness gym would — it is more of a gym for the experienced and invited and possibly for those who honestly get into contact with the dude; so if you are lucky, you probably would have had this opportunity. 

 

Before walking inside, I said a small prayer and took a deep breath, then took a photo — yes always taking photos so I can capture memories of my travels. Walked in, small room and no one present, but I could hear people in the next room, not many but some, I decided to stay in the empty room for a while to get a feel of the place, to change shoes, to mix aminos in with my water, to look around at some of the posters, and trophies, apparel, etc. I also took that time to talk out my nerves with my friend, and say a mini prayer once more. I literally took another 10 min, just farting around doing nothing productive, debating on when to walk into the other side of the gym and greet everyone. I found the right time when I looked at the clock and it read 10:45 am ( I was scheduled for 11am) guess this is it, all or nothing. I learn something today and hopefully give it my all. 

 

Walked to the other side of the gym through a new entrance and observed about 4 people talking and using some dumbbells. 2 females and 2 males. I don’t any of these people but NONE of them were Matt, I knew that for sure. I just found the area where everyone put their belongings and settled in, I didn’t do much nor speak with anyone outside of my friend, I just paced myself in a small area of the gym waiting for the dude of the hour to show up — he shows up 7 min later and I realize he is definitely in an amazing shape, big dude and smiled as he greeted me. I felt comfortable right then and there because I felt a good ora around him, no longer was I as scared as I was walking in, I was calm. He ask me the BIG question of the day: “what did you want help with?” ; if I am being honest, I I was quite sure how to go about answering it, but my reply “I want help in powerlifting, I am planning on competing this summer or late fall and I want help getting there, I want help with my lifts, I want help with being a powerlifter, and I willing to take whatever I learn today and utilize it”. Matt was smooth when he replies with “okay, let me introduce you to Brooke (a woman at the gym whom I assumed worked there) and she and myself will both watch you and we will start with the basics — I want to see your warm up in full, everything you do to warm up before lifting,I want to see”. I wasn’t prepared for this moment, me having to warm up in front of  a legend and someone I didn’t quite know; I knew my warm up methods weren’t horrible but that doesn’t mean they were good either or good enough. I did my whole warm up (the gym had maybe one treadmill or two, 4-5 racks maybe 6, and maybe two machines, resistance bands, benches, and plates. possibly DB’s but I didn’t observe well enough to see how many or the amount of weight. At the end of my warm up, we went straight into squats (back squats)

 

He had me do squats the way I normally do them, not to change anything, just do them (he also asked me my one RM) I did my high bar shoulder width apart squats (10 rep bar warm up), 10 lbs 10 reps warm up set and then TA DA .. started in on the heavier lifting. I was told to do 3 reps after adding weight so they can watch my form and movements — find my weaknesses and strengths. 

My weaknesses: hips, glutes and hamstrings (all in that order) hips being the most weak area. My strengths: back and quads  — during my squats. He said my quads are strong, real built but they carry all my weight and the rest of my lower body suffers because they are weaker and so when it comes to lifting heavier weights — my quads are doing all the work and in the long run that will cause injury or prevent me from lifting heavier. He started me on LOW bar. WIDE stance squats, because I will focus on hip, glute and hammie development, it will force me to use all my muscles together and make the drop to the ground shorter and refrain me from using only my quads. The goal for my squat is to use all the lower body muscles to develop that movement. My warm up for squats will include 12-15 min worth of 3 exercises done in a circuit with 4 x 25 each  (the exercises will be hip, glute and hamstring development since those are weak areas)

 

Low bar wider stance squats are something for me to get to used to, it was harder because I don’t do them and because I have weak areas and so used to just pushing through with my quads and back and ignoring my hips, glutes and hammies. I learned if I want to move weight and perform better, I will need to use this stance — and really strengthen my weaknesses. High bar shoulder width stance IS NOT BAD, is NOT WRONG , but it will make lifting heavier squat weight harder because I will have to go a lot further down (I am tall) so we want to make the lift shorter and easier for my height. He would understand this, because he is a tall dude himself. Deadlifts were next …

During this training, we did Sumo deadlifts — but he wants me to continue implementing both conventional and sumo. He wanted my lift during the pull — it wasn’t bad, I just had to note that I need to remember to “pull my shoulders back” before lifting, so that I am lifting straight up with the bar. Another noted thing is, I am going to have to start training deadlift and squat on the same days instead of separate like I have been (obviously one deadlift type with the squat, and another deadlift type with squat on another day) — the female trainer said “they believe in hard leg days”, so guess what? I am going to have to start having hard leg day sessions. LOL This isn’t a bummer, but just means more time at the gym.. I should be used to this; I practically live there. The warm up routine he has me doing for squats, I need to focus on the same weaknesses for my deadlift. Yay! easy enough. Moving on once more…

Bench press — MY WORST LIFT in my opinion, because it is not only my weakest lift but also the lift that hits plateaus the most, the lift that I have issues with most of the time and the lift that I have been screwing up on. I practically warned them that this would be something for the books because I already knew I had issues with this lift — but they both agreed to still watch me perform. I found out that my issues with the bench are: weak lats, weak triceps, and weak rear delts; BUT .. both my pecs and shoulders out power the rest of those other weaker muscles which makes my lifting harder for the bench. Again, being able to strengthen the weaker muscles so they can be utilized is important. Also, I need to get used to having my shoulders against the bench and not following the pull, my wrist need to be straight and not bend back (out of habit) and I need to use my legs with the heavier weights to help with my lifting as well with bench press. My warm up expectation is the same routine: 4 x 25, 12-15 min warm up, a circuit with three different exercises that hit each of my 3 weaknesses separately. Oh what fun!

I was told to stay away from isolated quad exercises and isolated anterior delt exercises — because I am strong in those areas in my body ( this will only be for the time being, we shall work on these areas of the body again at later date) so this means I will be focusing only on the weaker muscles and core lifting. I should be working out 4 x a week now, but if I want to implement a 5th day (like I have been), then I can make it an accessory day to work on weaker muscles and get a good pump. He didn’t recommend any specific days to do cardio, basically make my circuit warm up my cardio. 

By the time the session was finished up, he basically explained to me what he would like to see from me, what we will set up in the future with workouts (he gets back into town in May) so I won’t see him until then, how to go about warming up, what exercises to implement (examples), and encouraged me in way that let me know I can do this, I can be a good powerlifter, I have the potential. He even took pictures with me and we video taped everything 🙂 Overall it was a fun experience, one I am looking forward to in the future! Check out some of the pictures & video footage we took while at the gym: Meeting Matt Wenning

Thanks for reading and sorry for the long novel, I wanted to give everyone a glimpse into my world on Tuesday when I met this dude, because it is a once in a lifetime situation and we never know if we will have the same opportunity twice.

Shay-lon

Tip #7: Don’t more than you can handle

Easier said than done. 

Most people assume you have to lift heavy to see results, but what happens is they compromise their form in order to do so. 

My tip is straight forward: Don’t lift more than you can handle, gradually increase but don’t compromise the form/technique in order to do it, because otherwise you will suffer a possible injury. It’s best to do increase the load over a period of time than to go in balls deep and hurt yourself in the process. 

 

Fitness WonderWoman,

Shay-lon