Edema (Generalized)

Today’s blog post will be discussing, you guessed it! edema and more specifically I will keep it generalized, but do keep in mind that there are different types of it, and I will discuss them in future blog post so that everyone has an idea as to what they are if you don’t already. Now personally I have never experienced edema but I know people who have and this picture above is showing the puffyness in the feet and ankles. While this condition is something most of you have heard before, I still find that any health condition is an important one to discuss?

For starters, do you know what “edema” is? before scrolling down, guess and then let me know if you were spot on. 

What Is Edema?:

Swelling caused by fluid retention (aka excess fluid is trapped in the body’s tissues)


Causes of Edema (generalized)

  • Sitting or standing in one place for too long (gravity) because it is natural for water to get pulled down to legs and feet
  • weakening of valves in the veins
  • certain diseases can bring it about 
  • medications can cause it as a symptom
  • allergic reactions
  • pregnancy can cause it to happen 

How many of you have had Edema? what was the cause of yours? 


  • affected area is swollen
  • skin could look stretched out and shiny
  • pushing into the area with a figure for about 5 seconds and releasing can leave a dimple
  • trouble walking (if you have leg edema)
  • coughing or trouble breathing (if you have lung edema)

Treatment options:

Most people probably do not know this, but edema can be temporary or more permanent. 

  • treating the underlying diseases that are causing the edema 
  • putting a pillow under your legs when lying down or sitting for prolonged periods
  • try to not sit or stand for long periods of time without moving
  • wearing support stockings
  • sometimes having to limit salt intake is especially important
  • possibly seeing a professional and being prescribed a diuretic. 
  • protect swollen areas from pressure

Most importantly, see a doctor if you experience edema. 


Hopefully this tidbit of information will provide a means of sharing what I know with all of you and getting feedback from those who have experienced this or are doctors and want to add more to this information. Please share, follow, like and comment.


Fitness WonderWoman,

Shay-lon xo

5,000 Blog Subscribers!



I have OFFICIALLY made it to 5,000 subscribers on this blog! 

what does it mean? It means over 5,000 people signed up on my blog to have notifications sent to their email whenever I post something new. I made this my goal in hopes I would hit it before the beginning of next year & some days have been really hard because my traffic slows down or  I miss days blogging due to other obligations and so it makes me feel really good that through all the crappy days this blog has encountered that something like this would happen. I appreciate all of you who enjoy my content, and enjoy sharing feedback in the comments – I about cried when I had seen this , because there are so many fitness/health blogs, and YouTubers and so it becomes saturated and standing out becomes harder and harder, seemingly impossible at times. What makes my blog unique is I use my own “voice” when writing, My content doesn’t tell you how to live your life but it gives you ideas and information, it doesn’t matter your fitness level or where you are in your journey, it is always helpful. I like to think that what makes my blog stand out is I use my brand Fitness WonderWoman to catch your attention, and make you ask yourself, what makes her the “wonderwoman of fitness” – this is my brand and trademark and I use it for my career and my blog and YouTube, etc & people love it and grab on to it because it makes them feel like they can trust me and you can. 

Having this many people care about my blog and what I have to say, is SUPER AMAZING and unbelievable! Honestly unbelievable! I am so blessed and happy beyond belief and I am so happy that I made some awesome blog friends who have been more than supportive and helpful, and have driven me to aim high and keep going. I just want to end this with, I love you bloggers and I want all of us to excel together no matter your niche! keep going, aim high and soar! xoxo 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Three. Day 17|Six Weeks to shreds

Warm up: 

  • 2-3 minute jump roping 


  • Bentover barbell row: 4 x 2-5. 85 lb (1 minute jump rope between sets)
  • Bentover DB row: 3 x 2-5. 70 lb (1 minute goblet squat- 30 lb between each set)
  • Seated cable rows: 3 x 2-5. 120 lb (1 minute box jumps between each set)
  • Barbell shrug: 4 x 2-5. 175 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 2-5, 50 lb (1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 2-5. 40 lb (1 minute med ball slam – 10 lb between each set)
  • Reverse barbell curl: 3 x 2-5. 50 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curls: 3 x 4-5. 45 lb ( 5 reps of pull ups between each set)

Today I did another PR & it was in my barbell shrugs! a week or so ago it was only at 165 and today I hit 175 lb! Another achievement. Hoping to continue this.  Today was another focus on building strength and I slowed down on the cardio acceleration to focus on my form during each exercise. I posted two new videos today on YouTube 🙂 check out my channel: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg and I will hopefully be posting the links either tomorrow and talk about the workouts or possibly next week.  


Heads Up: I am starting my studies again this month and on, and so this means I will stay on schedule but sometimes I might post later at night (my time) or perhaps be late in responding to some of the messages on my blog and social media. Be patient with me as I have to stay on a tight schedule because I am also working two jobs at this time.  I wanted to make sure everyone was aware of this announcement. 


Fitness WonderWoman,

Shay-lon xo


Don’t forget to follow me on social media: 


Ask for my snapchat. 

Bench Press PR & Video (Exercise How To)


As many of you may or may not know, I officially made it to the 100’s club on my bench press. It was tough but I feel so good knowing that I finally can bench 100 pounds! 😀 Hopefully within the next 3 to 6 months, I will be benching 10 or 15 pounds more. Nonetheless, I wanted to go over the proper form in performing a bench press. Many of you don’t think about form when doing it, but it is very important you perform this exercise correctly because you can injure yourself. I also recommend people have spotters, unlike myself in this video (which I should have used a spotter just in case) but I took a chance and it worked out but don’t take chances, because it could hurt you. Hopefully I will have the chance to hear all of you share your PR accomplishments in the bench press! 


How to perform the bench press:

  1. Utilize a flat bench (lie back on it). Using a medium width grip on the barbell, lift the bar from the rack and hold it straight over you with arms locked (starting position) 
  2. While breathing in , lower the bar slowly to your middle chest
  3. Take a brief pause, push the bar back to the starting position while breathing out. Use your chest muscles when pushing the bar up, lock the arms and contract the chest – hold the bar for a second at the top and then come down slowly again
  4. repeat for the recommended amount of repetitions 
  5. When finished, place the bar back in the rack

What muscles are affected?

  • Chest
  • Front shoulders
  • lats
  • triceps

For beginners, I recommend using a spotter and even more intermediate and advanced athletes, it is good to have spotter when lifting a new PR or unsure amount of weight. There are many different variations of the bench press and the hand placement – which I will go over in a future post. The important thing is, to use your chest muscles when pushing up, put less strain on the arms and really contract those muscles. If you don’t have a spotter, using a smith machine for beginners is another good idea… until you are more comfortable on the barbell or until you have a proper spotter. Everyone knows this is a fundamental exercise, where it develops upper body strength. If you have experienced previous injuries or conditions – please consult your doctor before performing this exercise. 

  1. What is your bench press max? 
  2. How many reps are you lifting for your max? 

Fitness WonderWoman ,

Shay-lon xo

Phase Two: Week Three. Day 16|Six Weeks To Shreds

Warm up:

  • 2-3 minute bench step ups


  • Barbell shoulder press (seated): 4 x 2-5. 65 lb. (1 minute bench step up between sets)
  • Standing alternating DB press: 3 x 2-5. 70 lb. (1 minute kettlebell swings- 8kg between sets)
  • Smith machine one-arm upright row: 3 x 4-5. 60 lb. (1 minute sprints between sets)
  • Barbell squat: 4 x 2-5. 135 lb. (1 minute battling ropes between sets)
  • Barbell deadlift: 3 x 2-5. 135 lb (1 minute Med ball slam- 10 lb between each set)
  • Bodyweight walking lunge: 3 x 4-5 . ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 5-6. ( 1 minute lateral bounds between each set)
  • seated calf raises: 3 x 5-6. 100 lb. (1 minute pull ups between each set)

I hit another PR Today with my seated shoulder press, went from 45 lb to 65 lb today! yay 😀  Started the month off right. I apologize that this blog post is typed and published so late at night, I was out and about all day today, but given the time I have before going into work, made time to make sure I blogged.  Tune in, because I have some workouts for you to watch in the next couple of post! 


Fitness WonderWoman,

Shay-lon xo

Podcast & Blog Schedule

Hey Bloggers,

I have finally came up with a schedule for both my podcast and fitness/health blog. I appreciate all of you being patient with me while I worked on this plan – this plan is going to unravel starting Monday but this is what to expect:

Podcast (Soundcloud) Schedule:


  • Motivation/Inspiration 


  • Fitness Podcast Series (advice/Tips)


  • Gay community podcast series


  • Recipes/meal planning tips


  • No podcast


  • Life, relationships, current events, Q & A, interviews, etc


  • No podcast

Now keep in mind, if I become busy during some of these days of the week, then it could shift to make up for the day I missed (i.e if I miss Monday, I could do it on Friday or Sunday instead). The  podcast I will be sharing on this blog is the fitness/health podcast, recipe podcast and the motivation/inspiration podcast. I will post them on corresponding days of the week. FYI, on Sundays I will roll out on my blog all the podcast series into ONE post so that if anyone is missed a day, or is interested in my other podcast topics, they can then choose to listen to those. 

Blog Schedule:


  • Motivation/Inspiration (quotes/speeches)
  • my workout


  • Exercise (How to’s)
  • my workout
  • My YouTube exercise videos


  • Injury/prevention post (includes any health conditions)
  • my workout


  • Mental health
  • my workout


  • No blog post


  • Recipes/Food
  • my workout
  • Misc Topics


  • No blog post

Same rules apply to the blog, if I am unable to post during a certain day of the week, I will add it on another day of the week. The “misc” post will be post that don’t fit into any of the above categories or sometimes will include awards, tags, collaborations and challenges (although I will do awards/tags/challenges any day of the week depending on my schedule). If I should decide to add more topics then I will let everyone know and what day. If any of you have a topic you want me to add to the blog, let me know or if you have anything you want me to discuss on one of these days let me know. 


Hopefully all of you will be patient with me as these changes happen – if anything should change, I will keep everyone updated.  I will be in the works of creating a new blog (not fitness & health related) soon so when that comes unraveled, I will be sure to share it with all of you (it will NOT take the place of this blog – I will be maintaining two blogs). Thanks for your continued support!


Fitness WonderWoman,

Shay-lon xo


The Unique Blogger Award

Thank you dear friend PoojaG for nominating me for this particular blogger award. I apologize ahead of time for being late in posting this – but I have been MIA and didn’t know when I would be returning until I had things figured out. I appreciate your patience and friendship during all of this. I enjoyed your post and congrats on being nominated as well for this award! I am so happy for you and all that you have written since following your blog and hope it continues to flourish! 😀 please feel free to check out her blog page, it is full of inspiration! 

The rules:
  • Share the link to the blogger who has shown love to you by nominating you.
  • Answer the questions.
  • In the spirit of sharing love and solidarity with our blogging family, nominate 15 people and notify them.
  • Ask them three questions.

1.What (or who) inspired you to get into blogging? Well for starters it was my college professor at the time who mentioned blogging to me. 

2. Describe your ideal three-course meal? Honestly this can shift depending on my mood and what sounds good at the time. For now, I would say four tacos, some mexican rice, and refried beans 🙂 Yum!

3. Would you consider naming any future children after fictional characters, if so which characters? Well considering I don’t plan on having children anytime soon .. I don’t know but if it should happen, it wouldn’t be a horrible idea. 

My Nominees Are:
















Answer the same three questions! Thank you!

Fitness WonderWoman,