BeGreatGuys Post #4 — Being Average is Okay

Nowadays, people are striving to be the “best”, the best at sports, work, parenting, school, etc. It seems people steer themselves in the direction of competition in order to come out first, to be granted a reward, to be applauded, and to be remembered as someone with importance. In my opinion, the best thing to do is “be your best self” and that doesn’t mean winning at every sport or getting straight A’s in school; it means living life trying to have a good character, to stand up for what’s right when necessary, following your values/morals that correlate with who you are & choosing to surround yourself with like-minded individuals who don’t want to see you mentally exhausting yourself to be first place ALL THE TIME , but will also be there when you lose. 

 

Being average, doesn’t have to mean being complacent, or going through life with no aspirations — all that average means, is being okay with not being perfect in every aspect of your life and being okay with making mistakes, with losing a game, with getting a C on a test and studying hard next time to strive for that B+ & not weighing yourself down with comparisons to others, and obsessions of winning or being known by many. If all that attended your funeral were your family members and 3 close friends, would you be okay with that? or would you be the one to say, “nobody cares about me, only this many people attended” .. does the number that attends your funeral make a difference in how you feel about yourself? because if you think that having 100 people at your funeral is any better, try having 100 people at your funeral but only 5 of them actually care and have something they can share; memories, pictures, stories, and friendships — all the while the other 95 people attended just because they felt bad and didn’t want to be mean by not attending and didn’t even know who you really were (they liked you because you always won first place) but the second you lose first place, you lose those 95 people who you thought cared. 

 

Yes, strive for success and be great at things, excel in school and work. Compete in sports, be nominated for a prize for your efforts and continue to dream big — but don’t forget that being average doesn’t mean you suck, or that you can’t win, or that you are 2nd place loser. Being average is okay, because being average awards you the same gratification; you made progress, you did better and you might not have won every race or scored more points than your opponent but you tried and trying is way better than wishing you had. Being average doesn’t make you weak, fat or ugly, it means you are perfectly okay with being who you are because you love yourself and don’t need the audience to validate your worth; you don’t need a trophy, a fan club, a billboard in order to know you have a good character, you have flaws but don’t use them to weigh you down and that you put your effort into something you love- win or lose. You don’t need to know you are the best, to feel your best. 

 

I would know what being average is, because I am average and I love it all the same. 

 

“The best part about not winning all the time, is being able to lose and still walk away with a win; you kept the same attitude as you would have winning” -Shay-lon 

 
 
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Monday’s 3 month 1RM check (shoulder press)

First and for most I want to apologize for the delay in post this week, Tuesday I was very sickly & bed ridden all day due to muscle fatigue, sore throat and nausea, and didn’t have the energy to blog; let alone make it to the gym, so I made Tuesday my rest day. Today I am feeling somewhat better, but now have runny nose and no sore throat, so I will be attending the gym but careful to not overdue anything if it progresses. This whole week will be my 3 month check in for my 1RM’s to make sure I am hitting my mark in each of my lifts. Monday, I started wit the barbell shoulder press — and very happy with the results.

 

Keep in mind, the last time I checked my 1RM was Jan.1st of 2018.

 
 
  • Barbell shoulder press: 90 lb 1-RM (this is 5 lb more than my RM from Jan)
 
  • Push press: 3 x 8-10, 70 lbs

Superset:

  • Seated DB shoulder press: 3 x 8-10, 40lbs
  • Seated DB curl: 3 x 8-10, 50 lbs

Superset:

  • Smith machine upright rows: 3 x 8-10. 75 lbs
  • One arm DB bentover rows: 3 x 8-10, 40 lbs

Superset:

  • DB front to lateral raises: 3 x 8-10, 30 lbs
  • Barbell shrugs: 3 x 8-10, 205 lbs

Cardio workout:

  • Upright stationary bike: 15 min, level 8, rpms 75+

I kept the accessory work moderate weight after doing the core lift

The Arnold Classic 2018 Moments

So those of you who didn’t already know, I attended the Arnold Classic Fitness Expo March 2nd – March 4th. I thought I would let everyone in on some pictures and news 😀 

 

This was my second year going, the whole weekend was fun and something to remember, I met many, many, fitness industry celebrities, went to parties, got some supplements and samples and bought me a pair of versa gripps — the most meaningful moments were spending that time with a circle of friends. I stayed in Columbus, Ohio all weekend during the event. Parking was critical Saturday because it was 2X busier on Saturday than it was Friday. Friday I paid 10 dollars for parking and Saturday I paid 20 dollars— ugh! also, the weather was cold but decent sunshine so if walking in the cold wasn’t your thing, then you either needed to arrive extremely early or live in the area to get a close parking spot near the convention. 

 

I could definitely tell in the last few years, the Arnold Classic has grown in size as far as attendees, which makes it really difficult to get through lines, avoid being pushed or knocked over & I definitely would say that bringing small children would not be in your best interest because of how busy the convention is all weekend. It doesn’t allow strollers, which is a GOOD thing because could you imagine being ran over by a stroller, it hurts! Also, it did seem people with wheelchairs attended but it was difficult for them because they not only had to avoid running people over, but people were constantly pushed up against their wheelchairs. These are things one should expect if you are a newbie and things most people are prepared for if they have attended previous years. I think the easiest way to go about this weekend is to have a list of pros and cons of my experience 🙂

 

Pros

 
  • You get free samples of pre-workout
  • you meet fitness industry athletes and celebrities you might not normally meet in everyday life
  • They have performances in powerlifting, bodybuilding and CrossFit (women’s and mens)
  • They had fencing, cheerleading events, body painting events, american ninja warrior
  • you could participate in events (events that companies allowed general population to compete in)
  • They had a food court within the convention if you didn’t want to leave the site
  • you could carry in bags and backpacks but they were always checked at the door
  • You are able to use cash or credit for event or order tickets in advanced
  • There was NO line having to get into the building
  • There were elevators, esculators and stairs accessible 
  • variety of booths that offered apparel, supplements or games
  • everything is usually cheaper (weightbelts, chalk, etc) at the arnold classic 
  • taking a picture with the Arnold statue 😛
  • could watch pre-judging for bodybuilding events
  • the convention is downtown Columbus, so it is surrounded by many restaurants and hotels, stores
  • There were police present outside to give help to those crossing the street and officers inside the convention 
  • there was an information booth and directory if one gets lost
  • You don’t have to be fit to attend, it is an event for any walk of life
  • tons of entertainment within the convention
  • parking near the convention and off the main street
  • You were able to reserve parking 
  • tons of walking, so great for exercise
  • handicapped accessible
  • You get to see Arnold S, if you are lucky.. he speaks to you and you can get a picture of him walking the convention/expo

/There were other pro’s to be listed about the event, but this was small taste of what it was like

 

Cons

  • Bathrooms were difficult to find at times within the convention center. 
  • some of the bathrooms were small, so having to wait to use the bathroom
  • the amount of people could make someone claustrophobic 
  • no strollers allowed (which sucks if you have a child who needs one, but it is a good thing because they wouldn’t be safe to bring in the expo)
  • LONG LINES FOR EVERYTHING AND ANYTHING! 
  • easy to spend tons of money at this event, so have a budget set for yourself if you are trying to save money
  • parking further away from the event can be hard on those who have issues walking or don’t enjoy walking in cold air
  • the food court didn’t offer healthier options .. except for maybe one place
  • the food court restaurants were pricey
  • people drive horrible in Columbus, be prepared to go fast and to be cut off multiple times
  • people cut people in lines at the event (sometimes) so pay attention to who is in front of you so you don’t have people try to cut 
  • some of the fitness industry athletes were walking around in the expo — which meant it was harder to get to them because normally a crowd would form and make it harder to get a picture or video
  • The Wi-fi service was 80 dollars if you wanted to use it (each day)
  • the service within the convention was HORRIBLE! 
  • some of the athletes can be assholes or rude — thankfully the ones I met were down to earth and willing to talk to you
  • some people were rude because they would knowingly take up 20 minutes of the athlete’s time while holding up a long ass line. 
  • If you have low self esteem, this convention can be overwhelming because tons of people are in shape and have very little clothing on (revealing their quads, abs, backs, etc) and so if this bothers you… it might not be your cup of tea. However if you enjoy seeing other people’s progress and physiques, then you will enjoy it. 
  • If you smoke, you cannot smoke inside the convention or expo (which in my opinion is a good thing) but for smokers would be a bad thing

That was some of the cons of the event, obviously there might have been more but this gives ya an inside look. 

 

I personally enjoyed myself and had tons of fun, I won some things, got amazing products and have learned so much about others within our industry. I have pictures and videos I will posting from the event all week.. so stay in touch with my Instagram — FitnessWonderwoman

& make sure to follow me on Twitter as well for updates — https://twitter.com/ShayM_Fitness

 

Let me know if you attended this event this year in the comments! 

 

Fitness WonderWoman,

Shay-lon 

Arnold Classic Fitness Expo – I AM GOING! :D

I just wanted to announce that I will be attending the Arnold Classic Fitness Expo in Columbus, Ohio this year. 

I have gone once before and enjoyed it, and so I am looking forward to going again, I will be leaving Friday morning — I will not be on the blog or checking emails during this weekend (March 1st thru the 4th) so keep this in mind. 

I plan on taking pictures and will upload them to social media once I am back in town or at least later during the weekend trip— so make sure to follow my Instagram —– https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

Also, I have more to announce hopefully this weekend. 

 

To anyone else who is attending, feel free to let me know and maybe we can meet up 😀

 

Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 

 

Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:

 

Example One:

 
  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds

 

OR

 

Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 

 

Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 

 

Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 

 

Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 

 

Feel free to share, comment, like and follow!

 

Whats your favorite circuit training workout? 

 
 

Wall Ball Squat| CrossFit It Out

Going back to my CrossFit days when I was introduced to “Wall Ball Squats” — for the life of me,  I did not realize they would be a challenging workout; I figured what is so hard about squatting and throwing a ball against a wall BUT boy was I wrong! hard workout and definitely made to be challenging. Eventually I will get back into CrossFit and visit my local box BUT it won’t be because of Wall balls, LOL 

For any of my CrossFit athletes out there, then you know the struggle and for any of my recreational gym goers this is an exercise to amp up your leg day and core as well 🙂 

but obviously you can purchase them elsewhere as well, but the reason behind using these balls is because of the cushion compared to regular medicine balls made of hard rubber that would go bouncing off the walls, they don’t look fierce but these balls don’t play games with competitors. LOL 

 

So besides that, how does one do a proper wall ball squat? 

 
 
  1. Stand feet shoulder width apart while facing the wall with the “wall ball in hand”. Make sure to keep shoulders back and chest up high, standing 3-5 ft away from the wall (approximately) 
  2. Descent into a squat position, continue down until upper legs are below parallel to the floor (inhale during this time)
  3. Drive through heels to ascend, at the same time push the medicine ball up towards the wall while fully extending the arms. Aim to throw the ball 10-12 ft in front of you (although it depends the height of the ceiling)
  4. Catch the ball and return to the starting position. 

What muscles am I working?

  • Quads
  • glutes
  • calves
  • hamstrings
  • abs
  • lower back
  • chest
  • front deltoids
  • rear deltoids
  • biceps
  • triceps

Very good workout for the muscle groups and definitely can be done with beginners, just use a smaller weight and start off throwing the ball as a decent height and gradually progress as you get stronger and get the movement down.

 

Leave your experience in the comments!

 

Shay-lon

Powerlifting Deload|Week Four|Day Two

  • Conventional deadlift: 3 x 5

 

  • 40% of 90% of 1-RM: 100 lb
  • 50% of 90% of 1-RM: 125 lb
  • 60% of 90% of 1-RM: 150 lb

 

  • Smith machine calf raises: 5 x 8, 165 lb
  • Smith machine rack pulls: 5 x 8, 205 lb
  • DB romanian deadlift: 5 x 8, 50 lb
  • One legged kettlebell deadlift: 5 x 8 each leg, 10kg
  • barbell stiff-legged deadlift: 5 x 8, 135 lb