Muscle & Strength Submission Update

It Will Be Happening

I wanted to update everyone the results of my submission, I got an email from Muscle & Strength about publishing my workout/article & the answer is YES! they will be publishing it at some point in May of this year! I am so excited & when it gets published, I will share this link/information with all of you as well

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My BLOGVERSARY! *2018

Another Year & I am Still Here.

 

What can I say, still here another year writing and sharing pieces of me that hopefully one day either develop into a story or starts a business where people can’t wait to read what I have to say because it will be something people will want to hear daily. Blogging is second nature to everything else I know, I didn’t start blogging with any idea of how far I could possibly go, or how far I would come — it was just my way to get my health/fitness business started, a way to ignite the important of fitness/health & a host to all my information. For awhile I started going through a couple of my old pieces of writing where the passion was fire and the likes were little to none, and started to read each month & seen the increase of readers, comments, likes, and the amount of post I would do within a day just to make sure I was doing “enough” — by your standards and mine. I started blogging with so little information and no guide, naturally I was having to do this by researching and asking other blogger’s questions (didn’t always help) but there were a few who were helpful and lead me in the right direction. By the time I stepped into my first post, I wrote something and hoped for the best outcome. Took a long time for the best outcome to happen, but it did and it has been growing since then, not as fast but steady and still maintaining some of the same faces who followed me in the beginning are still following me now, it’s wonderful! Blogging has been a magical experience with its good and bad days, and many days I thought about taking long breaks and giving up due to the pressure of my stats not doing so well, but then I seen the way it opened up other outlets (affiliates, marketing, guest post, friendships, mentors, writing for companies/editors, etc) it was worth staying to learn and grow more, it was worth seeing my stats at an all time low in order to prove that it could once more be great, once more be worthy of a following & it was worth watching myself develop as a writer and person through blogging. 

You see blogging wasn’t just for entertainment and for business reasons, it was for personal reasons, I didn’t think I could find an outlet that allowed me to speak to people in the form of writing without fear of what others may think — I don’t speak about my feelings as well as others, and so when I started writing, everything that was on my mind; I allowed it to flow onto the screen and I didn’t look back after hitting “publish” — it was my way of opening up to myself just as this 365 days of self discovery has been. If you take the time to look back on my writing, you will see where the topics have changed, the amount of post a day have changed and my voice within my pieces have stayed the same — because my voice is what captured people, it was the difference between me and the next person writing about the same topic (as yours is unique as well). The foundation of my writing comes from the wonderful readers/writers whom I follow and have continued to be supportive of me as well, they are what sparked these changes in my writing, what helped me to keep going many times, and have been the reason for many of my accomplishments at one point. I owe many thanks to many bloggers who have been more than just a daily reader, but more of a companion & an overseas friend. I couldn’t possibly list them all, because this post would never have an ending but special thanks to:

 

Jim, Ty, PooGja, James, Brad, Bella  — these six have always been wonderful to have, no matter where I land, & no matter how much I slack, they still seem to be around when I come back. Thank you! I appreciate you & I appreciate anyone else whom I did not name, don’t feel left out, because  I recognize new and old followers alike — and I cherish every moment it has created for me and memory I can keep. 

#CheersToManyMoreYears #StillIRise #Shay-lonMoss

365 days of self discovery: Day 35

10.07.18

 

self discovery day 35

What are your priorities?

  1. My business — building the foundation and growing it.
  2. eliminating any debt from my life
  3. saving enough money to move next year
  4. Having a 401k for retirement
  5. my blog (s) — having them become a form of monetize so I can make them a side paying profession
  6. my health/well-being as I grow older
  7. becoming a well-established personal trainer
  8. CeCs for my certification
  9. following my path to becoming a powerlifter because of my love for the sport
  10. My brand, branding myself a name that people will remember and think positively about
  11. Becoming a motivational speaker on the basis of health/fitness so I can spread the importance
  12. Living a full-filling lifestyle that allows me to travel and work in a profession (s) that I love and live comfortably doing so. 

What are your priorities, no matter how big or small. I think having a list of things that you are dedicated to makes you a goal-oriented and focused person. 

New & Improved — but not where it needs to be yet

Monday:

  • Workout regimen
  • Motivational quotes or topics
  • Macro’s tracking/meals (personal accountability)

Tuesday:

  • Workout regimen
  • Fit tips
  • macro tracking/meals 

Wednesday:

  • Workout regimen
  • exercise how to/why
  • macro tracking/meals

Thursday:

  • Workout regimen
  • macros tracking/meals
  • injury prevention or mental health or thursday thoughts

Friday:

  • Workout regimen (if I workout)
  • macros tracking/meals
  • recipes, food & nutritional topics

Saturday & Sunday: 

  • My off days

Now pending circumstances, there may be days I don’t stay with the posted schedule, so it is all circumstantial but this at least gives you an idea of what to expect. Once I start my podcast & get my personal training website up and running, topics will grow and i’ll add more days or more post. I have many things that I want to do to increase my blog audience and grow my blog(s) and also build my networking skills, career, and possibly make more of a consistent income per writing as well with variety — but I am taking steps to do that slowly to keep from becoming too overwhelmed. 

I still accept guest post and bloggers & will do the honors of doing guest post for others if you would like me to. i have some topics that currently need guest bloggers, if you are interested, please send me an email and I will respond ASAP. Thank you!

Shay-lon 

Good news with a cherry on top

If you are on my Facebook, you probably already know the good news… 

 

But many of you are not, so I have some positive news to share with my fellow readers .. 

 

Today was an overall good day, after my workout this morning, I had to train a client and then I had to work the front counter til 8pm at the gym but many things happened today that made me smile and many things have happened since today, that have enlightened my life since working at the gym and also since meeting new people and making new friendships, so I will share what I shared on FB with all of you. 

 
 
  1. Trained my client this afternoon and just love her as a person, she just has a wonderful heart and does so well 😀
  2. I had someone from the gym tonight bring me tamales, the sweetest and both of her sons are just so awesome.. the one hugged me and I always feel like family to them. I so appreciate it ❤
  3. I might have some new clients to train, possibly a couple… and that’s exciting because they seem eager and I hope if anything, I hope can raise their self esteem and give them something to look forward to when they arrive in the gym regardless if I’m their trainer or not… I always aim to build people up.. because I want people to feel like they belong and feel good about themselves because I know the feeling of low self esteem and wanting to give up and I hope everyone I train and help I make them feel empowered and cared about. I always tell people I believe in them, because if nobody else does, I want them to know I do! 
  4. I’ve made some great friendships and people who have been amazing toward me in and out of the gym, just your hello and a high five puts a smile on my face and I love you guys. I appreciate those who have always encouraged me in my lifting and encouraged me to be my best self, thank you
  5. the awesome instructor and a few ladies invited me out in the next few weeks for my birthday and I just feel like it definitely means something, I appreciate them
  6. I tell ya, this dentist who comes into my gym, he is so funny and just down to earth and humble. His conversations have always been a learning experience and something to look forward to, I love it.
  7. I talk too much and never get out of the gym on time, lol

I also want to thank all of you who take the time to follow, read and share my blog among your peers, whom have taken the time to leave comments and share conversations with me on social media. I have been blogging for a little over 2 years now and it feels like a lifetime because I have met some wonderful and skillful bloggers — people who have transformed since day one of following them and have seen me transform since day one of following me. To watch your growth as writers has been an absolute honor and I look forward to many more years of watching and being apart of your experience. Blogging has become second nature to me, a second full time hobby and job, I take it seriously and share my life (good and bad) with all of you because I want to be real and want to show my own growth, my own stumbles and my own get up moments. As bloggers, it gets easy getting caught up in the stats and wanting to have the most viewers and followers, etc. & that stuff is all fine and dandy, but for me, it means more when I develop relationships/bonds with people who read my content. I have fallen behind on post, have made changes to the blog, and have fallen short on quality of post at times, but it never ceases to amaze me how many of you continue to be there no matter. I appreciate all of you and wish all of you the best with your continued writing and may we continue to build friendships and share laughs with one another for the next many years ahead of us ❤ 

—– Shay- lon 

Yesterday’s benching & heavies

Chest Day 🙂 

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 50 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

Superset:

  • DB chest press: 5 x 6, 90 lb
  • Bench dips: 5 x 6

Superset:

  • Incline DB chest press: 5 x 6, 70 lb
  • Triceps kickback: 5 x 6. 20 lb

Superset:

  • Push ups: 5 x 6
  • Incline DB press w/palms facing in: 5 x 6, 60 lb

Ab workout:

Superset: (4 times)

  • Plank: 30 seconds
  • side plank: 30 seconds (each side)

Yesterday’s bench session went over well and so did the ab workout — but I hate doing side planks. Anyone else agree? lol 

 

I have posted a video of my DB chest press & Incline DB chest press with palms in — DB chest press & Incline DB press – palms in

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?