Wednesday, Sept. 27th Workout

For starters, I am going to be honest in saying that today’s workout SUCKED. I don’t mean the actual workout in itself, because I made a good one, but my performance & I was angry, I was frustrated and I was throwing a tantrum getting pissed off and crying.. not because the workout was “hard” but because for some reason, I was failing at things I don’t normally do bad at, I was slower in my sprints, the kettlebell renegade rows – I kept falling over to the side .. it was aggravating, and not to mention, the ab roller workout & bottoms up workout I felt like I couldn’t do it correctly even when I knew I was.. it was like nothing was going the way it should have and I had no one to blame but myself. The competitiveness in me doesn’t like failure nor being weak nor being slow.. I aim to win everyday I am in that gym and any day I am competing, the rational person in me says this is normal, I will have bad days and the irrational person in me thinks shit should be perfect because I won’t accept anything less than. So today wasn’t my day … 

 

Light Ab & back workout

 

Workout:

Superset:

 
  • Alternating kettlebell renegade rows: 3 x 15-20, 24 lb
  • Ab roller: 3 x 15-20

Superset:

  • bentover barbell row: 3 x 15-20, 45 lb
  • bottoms up: 3 x 15-20

Superset:

  • Incline bench pull: 3 x 15-20, 30 lb
  • decline sit ups: 3 x 15-20

Cardio (3 times)

  • Kettlebell swings: 1 minute, 12 lb
  • DB box step ups: 1 minute, 20 lb
  • Sprints: 1 minute

HIIT Training: 5 Rounds, 1 minute rest between rounds

  1. High knees: 15 seconds
  2. Side leg raises: 15 seconds
  3. Jumping jacks: 15 seconds
  4. lunge step ups: 15 seconds 

Fitness WonderWoman

Shay-lon xo

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Goals/Mindset Tag (YouTube Video)

https://www.youtube.com/watch?v=DeWwy-n0qDQ

 

Hey everyone, 

I was tagged recently in a YouTube “Goals/mindset” tag by another fellow YouTuber. 

I had seven questions to answer and then had to tag 5 other people in the YouTube community, so hopefully all of you will enjoy this video. 

If you cannot view the video and want me to send you the questions via email, or leave them in the comment section, let me know  – I don’t mind 🙂

 

Fitness WonderWoman,

Shay-lon xo

Valentine’s Day Couple Workouts –

Happy Day Before Valentine’s Bloggers,

 

I realize that tomorrow will be Valentine’s day and many of you will be spending time with your significant other or spouse BUT don’t let this keep you from getting a workout in, as a matter of fact, in honor of Valentine’s day for all you couples out there (or if you will be with friends) I am going to list some exercises you can do together. Who said the gym doesn’t make for a good date? — am I the only one wouldn’t mind it? lol.  I am THAT kind of girl, but since I will be single , I won’t have as much fun as you guys (but that is okay, I am still going to get my workout in nonetheless). This list isn’t exclusive, so there are other exercises that can be done with a partner or friend, but just to name a few:

 

Exercises done with someone you love:

  1. Squats in sync – holding on to each others hands while squatting (opposite sides not next to one another)
  2. bodyweight partner press – depending on how strong each of you are
  3. Double crunches: this requires VERY VERY GOOD core strength, so only attempt if both of you possess this (one person wraps legs around their partner’s waist and does crunches, partner is standing the whole time)
  4. Partner curls
  5. Alternating box jumps
  6. Partner push up – one person will stand over their partner’s back with their hands on the upper back and apply some resistance as the other does their push ups
  7. Push up high fives
  8. Partner seated medicine ball twist – I have done this one!
  9. Partner superman – facing your partner and palms touching
  10. Partner resistance band chest press
  11. Squat with rotational pass
  12. Russian Twist pass- I have done this one
  13. Sit up medicine ball pass- I have done this one
  14. Forward-backward lunge with pass
  15. Wheelbarrow push-up with squat
  16. Push up with shoulder tap
  17. Reach and touch plank
  18. Side plank with rotation and clap
  19. Jump squats with clap
  20. Plank hold and jump- I have done this one!
  21. plank hold and burpees – I have done this one and it is no joke! lol
  22. Partner split lunge
  23. Partner resistance band triceps extension
  24. Partner glute raises
  25. Partner leg lifts

Yoga Poses You can do with Two:

  1. Forward and back bend pose
  2. Stacked child’s pose
  3. back bending cobra pose
  4. Dancer Duo pose
  5. Seesaw
  6. Huddle pose
  7. Double tree pose
  8. Double boat pose

Now of course, there are many other Yoga poses one can do with a friend or lover, and some are more challenging than others, so it is worth looking into whatever works for the both of you. Hopefully both of these list can add some fun, possibly more intimate ways of spending time with one another. Have fun! 

 

Your Fitness Blogger,

Shay-lon xxxxo

My Gym Workout – Happy 1st of December!

Glasses, Champagne, Toast, Celebration

Hello FitFam, 

Happy 1st of Decemeber to all of you! 

December will probably be a busy month for most of us since the holidays are always crazy and busy and other of us may have to endure some horrible winter weather. Yuck! Definitely not looking forward to that. Anyhow, today John could not make it this morning for his workout, so he said he would go after work today, hopefully he does. He didn’t confirm whether or not he attended yesterday, but for my sake, I hope he did because I don’t send workouts for fun, lol. He did say he would be showing up tomorrow morning, so we shall see. Tomorrow will be a very busy day for me, as always. So, I may or may not be available to post my workout and other content. As you all are aware, I take weekends off away from the blog, but I may still come by and do some things since I have to write another article. Today’s workout was simple, heavy and actually was a personal best for me.

 

My workout:

Warm up:

 
  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

Pyramid (leg press):

  • 1 x 12, no added weight
  • 1 x 12, 50lb
  • 1 x 12, 90lb
  • 1 x 12, 140lb
  • 1 x 12, 180lb
  • 1 x 10, 230lb
  • 1 x 8, 270lb
  • 1 x 4, 360lb
  • 1 x 4, 360lb

Between sets of leg press, I was doing Seated Russian Twist:

  • 9 x 30 with a 25lb weight plate. I have thought about using a 45lb weight plate.. to see if I can manage it, that will be another goal. 

My last exercise of the day today:

  • Dumbbell squat to shoulder press: 4 x 10, 40lb

I PR’d in my leg press, my new all time high is 360lb, next goal is 400lb. I thought I would only 1RM it because it was heavy, but I managed to get 4 good reps, almost 5. My dumbbell squat to shoulder press was a new PR’d as well, I increased my weight by 20lb, so that was exciting, hopefully my next goal will be to hit 60lb 🙂 Overall good workout. 

 

If you enjoy the post, like, share, comment, follow me. 

 

Your Fitness Blogger,

Shay-lon xxxx

Personal Training: Helping a Friend Day 25

helping-a-friend-day-25

Welcome FitFam! 

Today was a good day with John and his sister at the gym, but my day was horrible with my workout – something I will talk about later. 

Nonetheless, I am going to keep the yacking to a minimum this time for everyone’s sake and get to the point. 

Also, thank you for everyone who has told me that my posting of the workouts has motivated them to start working out, try new things, lift heavier, and start focusing on their health. I appreciate it and I am so proud of all of you for your own accomplishments! – You will learn that I have my HORRIBLE days at the gym, more so embarrassing, and so many of you may be able to relate to, unless you are awesome, then I am jealous and want to be awesome too! haha. 

John’s Workout

Warmup:

Dynamic stretching:

  • Knee to chest
  • Walking lunges
  • Leg swings (10 reps each leg)
Workout Session:
  • Stationary bike- 45 minutes, level 4 resistance, RPMs 70-80 (but he kept his RPMs between 80-94) -Yay!
Cool down:
  • Walk 2 laps around the gym
Overall he did very good and had no complaints, we talked over this goals, his stresses, etc and he is working on having balance in his life. Everyone gets to the point where he is at right now and I let him know that he will figure things out and I will continue to work with him. He is my friend at the end of all of this, he is my close friend, so no matter what, that comes first, our friendship & always will. I don’t look at him as a client when he opens up to me about things because at that very moment, I am now being who I am out of the gym, his friend. Anyways, Good job John! way to kill it!
My workout
Warmup:
I did the same warmup as John, we all did it together. 
Workout Session:
  • Crunch machine: 70lb, 100 reps
  • Barbell squat: no weight, 10 reps (Warm up squat)
  • Barbell Squat: 35lb, 1 set, 10 reps
  • Barbell Squat: 65lb, 1 set, 10 reps
  • Barbell squat: 105lb, 5 sets, 5 reps
Linear Leg press: 
  • 390lb, 1 set, 5 reps
  • 370lb, 3 sets, 5 reps

Russian Twist: 25lb, 3 sets, 30 reps

My leg day was HORRIBLE! First of all, My barbell squat went down incredibly low. It used to be 200lb was too easy, and I was on my way to 250lb, but now I can’t go anywhere near 200lb and failed when doing my 200lb rep. I do know one or two reasons why my strength in the squat decreased, and that is something I will need work on more with myself. To say the least, I will be working on making a workout routine for myself to increase it within the next 3 months hopefully, because I am pissed off about it and very embarrassed to have failed, like literally the bar fell on me failed. Luckily my gym only has smith machines (although I wish we had free weight barbells) – this probably saved me from injury and yes, I was pissed off afterwards, about ready to scream and shout! lol. Typical of me in a gym when I flunk at something. So after my squat, I pretty much just barely put any effort into my leg press exercise, because the fact I failed my squat was on my mind. 
With this all being said, my workout was HORRIBLE & one that will need some fixing and time. I am impatient when it comes to myself (a flaw), I hate losing strength, I hate when I fail at a lift and I hate when I know why – because it runs through my mind over and over and over again. I do realize it had been some months before touching the barbell squat because I was losing faith in myself at some point when I was at the gym – long story. Regardless of today’s workout, I am going back to the gym perhaps tomorrow (upperbody) day and will take sometime during my weekend to reflect, make appropriate changes and to keep striving for what I want, if my weekend isn’t too bogged up with writing articles and turning them in. No need to feel bad for me, or anything, this is typical of me, I am very competitive at heart and have some things I need to work on as an athlete and person., & I will do what I have to do in order to reach my goals! 
Anyways, thanks for listening to my rant. Tomorrow, Saturday and Sunday are my off days from blogging on WordPress, I may blog tomorrow but it depends on my schedule because I work. So look forward to me on Monday! 🙂
Your Fitness blogger,
Shay-lon xoxo