Tuesday’s Dynamic Effort


Warm up:

  • Hip flexor stretch: 4 x 30 seconds each leg
  • Kettlebell plie squat: 4 x 25, 4kg
  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs


  • Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
  • Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
  • Box squats: 4 x 8-10, 180 lbs
  • Barbell box front squats: 4 x 8-10, 105 lbs


  • Single leg leg press: 4 x 8-10 each leg, 208 lbs
  • Narrow stance linear leg press: 4 x 8-10, 208 lbs
  • Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg


  • Stair climber: 15 minutes, level 6
  • Treadmill: incline 3.0, speed, 3.5, 5 minutes

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Nothing but the treadmill

Normally I am not a fan of the treadmill, but due to the stair climber being taken and wanting to add variety, I decided to give it a go. 

Warm up:

  • Treadmill: 10 minutes, no incline, slow speed


  • Treadmill: 20 minutes total. I did interval training, 3 minutes running speed at 5.5, no incline then 1 minute walk at 3.0 speed (alternating until I have reached 20 minutes)

Overall. I was kind of nervous my running skills and cardiovascular wouldn’t do very well with today’s workout, but I did really well with the endurance aspect of it, I can’ t say i’d run 5 miles non-stop but I think having ran 3 minutes after every minute was challenging, yet satisfying. 

Sit ups because sometimes less is more (Exercise How to)

The best way to do a sit up, is to do it the right way! 


If you guessed today’s workout and guesses Sit ups, then you are correct (I know it was obvious) lol. but honestly, I chose this exercise because for 3 reasons 

1) it can be done at home or at the gym, on the go

2) it is simple (unless you have an injury that prohibits this movement) 

3) SO MANY PEOPLE DON’T KNOW HOW TO DO THEM CORRECTLY, lol and that can cause injury and strain your neck. 


Now, I have been taught to do sit ups two different ways, and I think I like one way more than the other but I see the concept of them both if executed correctly. Personally I will share a link down below of a video of one of the ways I have done them (if I can find the other, I will share that one as well)


Someone will say, “Why should I do sit ups, if I am doing compound movements then I am already working the core muscles” & while this is TRUE! and very important because a weak core means possible injury, not correct form or technique BUT doing isolated movements for that muscle will always be beneficial because it does help to strengthen that area. I am not promoting to do abs everyday, because if you are doing your workouts correctly, you should be utilizing those muscles anyways but it doesn’t hurt to do ab workouts 2-3 times a week if necessary, which I do with my clients & they enjoy it. Everyone will have a different outlook but I do what I find is necessary for myself and who I am training. 


Something else to keep in mind, sit ups aren’t meant to lose fat in that area (not useful for weightloss) they are useful for strengthening the core. So many individuals believe that by doing these everyday they can lose weight in their abdominal area but that isn’t what this exercise is for. This particular exercise you won’t necessarily see the results unless you have already gotten your fat percentage low enough to where you can notice a difference in the performance of the exercise and muscles being worked. Some might argue they lost weight doing sit ups, but I will argue that there had to be other exercises performed that played a part in your weight loss as well because sit ups alone isn’t going to do it. 


How to do Sit ups properly?

  1. lie down on the floor – either place feet under something or have your partner hold them down so that they don’t move about. Legs will be bent at the knees.
  2. place your hands behind your head – starting position
  3. Elevate the body until it creates a V-shape with your thighs (breathe out during this portion of the exercise)
  4. :lower the upperbody down while inhaling
  5. repeat for the recommended repetitions

Now this is one way to do it (hands behind the head): https://www.youtube.com/watch?v=jDwoBqPH0jk


Now my workout video where I am doing sit ups in my previous post you will think that I am straining my neck, I am not,  but I should have done a better job of looking forward when coming up to make sure I am not putting too much pressure on the neck. Always remember it is important to do the exercise correctly rather than hurting yourself. Be sure to speak with medical professionals before attempting this exercise. If you have any questions, let me know in the comment section!


Fitness WonderWoman


My Gym Workout – Dec. 9th

Fitness, Treadmill, Running

This was my Friday’s workout that I did not post. 


Warm up:

  • Treadmill: 12 minutes, no incline, 3.6

Workout Session – cardio

  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes: RPMs, 60-70, level 2


  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 

Cool down:

Personal training: Helping a Friend Day 13


Today we decided to do interval training on the treadmill today to see how well he does with it, and to challenge is mind and body. After the workout, I could tell he was worn out, he had difficulties with it, but we will continue to work on it. Although he forgot my instructions and ended up doing more than what I asked for, so I have to take that into account as well. Tomorrow we will be doing the same workout, this time I hope he pays better attention. Since today was botched, tomorrow we will do a “redo” of the exact workout. He continues to do well with the planks, says the 3rd set is the hardest. Just so others know, I perform all these workouts with him while monitoring him, I usually come in earlier by a hour, do my workout, he comes in and I spend another hour working out with him. A total of 2 hours at the gym in the morning, and you bet I feel the soreness afterwards, LOL.


Dynamic stretching:

  • Leg swings (10 reps each leg)
  • Walking knee to chest
  • buttkicks
Workout session:
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
  • treadmill:  8 minutes, 4.2 speed, no incline
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
  • Treadmill: 8 minutes, 4.2 speed, no incline
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
Core Exercise:
  • Planks- 3 sets of 1:14
Cool down:
  • Walk 2 laps inside the gym
We didn’t have time for the static stretching because he has other obligations when he leaves on Monday’s but he turned in his paperwork to show his eating habits, and sleep regimen. I haven’t yet looked at them, but I will soon today or this week at some point. I want to go over with him a plan so he gets on track with his nutrition, but that will have to wait for now. 
Also, the interview that I have set for Saturday, I will have to post-pone because I have an urgent situation for Saturday, so forgive me, but I will reschedule it and have it done hopefully next weekend sometime, I will keep everyone up to date. 
Today is #MotivationMonday, so be looking forward to my Youtube video and motivational post today! 
Your fitness blogger,
Shay-lon xoxo

First day of Personal training a friend for practice – Day one


Today was the first day of helping one of the two friends who have come to me to lose weight, get in shape, stay healthy, and it went well. I got permission to share his name and workouts he does from this time on, and share any and all feedback from him or myself during out workout session. 

Client name: Johnathon Boyce

Age: 26 

goals: lose weight (20+ pounds), become more confident with his outer appearance, and live a healthier lifestyle that he can sustain.

Today’s Agenda:

Warm-up: 10 minutes on the treadmill, no incline, 3.5 speed. The reason being is because he rates his fitness level as a beginner and hasn’t touched cardio for 3 or more months, I needed him to get warmed up but not yet fatigued, and I wanted to see how he handled a low speed so I knew where to go from there for next time. Now normally I would do a proper assessment, but given I am not yet certified, I have to be generic. 

Workout session: 45 minutes on the elliptical, level 7, and speed between 5 and 6. 

Cool down: 5 minute cool down on the treadmill, 2.0 speed. 

Now his workout session was a fault, I probably could have started him off at a level 1 or 3 at most, but wanted to see how well he did with a higher level but slower speed. He manged the first 10-15 minutes with no issue but after that he was taking frequent stops, and frequent water breaks with a complete stop.  I realized he has poor cardiovascular oxidation but because I wanted him to finish like a champ, I had him lower his speed to a comfortable number and finish the 45 minutes while maintaining the level 7. 

After the cool down, we did some static stretches, then sat at a table to talk about the pros and cons of today’s workout, talk about how he feels, any pains/soreness, answer questions, go over tomorrow’s workout agenda, etc. We both agreed he would need to work on his cardiovascular oxidation, breathing techniques, and his mentality in order to push himself when his brain thinks he can’t. However, I don’t plan on going the same route I did today after finding out his flaws, especially since I don’t want him to feel like he didn’t do well and lose confidence in his abilities, instead I told him tomorrow, we will still use the elliptical (he did like the elliptical after all) but instead of 45 minutes straight though like we did today, I am going to break it up into segments, so it is easier to manage and he can focus on breathing properly and maintain a comfortable pace without the frequent stops (I am hoping).  I am thinking about doing 5-10 minute splits, and 1 minute breaks between each segment (the breaks are slower pace and lower level) unless he needs to completely stop for an emergency, he seems to think he wants to do 5 minutes splits, so I am more than likely going to do that first and see how well he adapts, if I feel it is too easy we will do 8 minute splits, the level will be kept around 3 this time to see how he adapts to this level and the pace will be between 5.0 and 6.0 again. 

Obviously, we will eventually need to overload and work him up to his full potential, but as of right now, it is about working on his breathing, pacing, and mental endurance. I want him to know the difference between soreness and legitimate pain. I am hoping each week we will see growth from him, but there is no doubt that this will be a journey and if he wants to meet his goals, he will need to focus and work hard. 

Your fitness blogger,

Shay-lon xoxo

If any of you have ideas as far as cardio exercises you like doing for beginners, any recommendations, etc.. please feel free to add, I love hearing feedback and again I am practicing and learning as I go about what works and what doesn’t, so hopefully by the time I get certified I will be even more knowledgeable and have more experience under my belt. I have worked as a strength and conditioning coach intern and was a personal train