365 Days of self discovery: Day 72

11.13.18

What makes you uncomfortable?

  • I will list a few things that come to mind:
  1. Confrontation
  2. Listening to people/ having people talk to me about their sexual experiences in detail 
  3. When men flirt with me, expecting something in return (especially if I don’t know them)
  4. Being stared at
  5. shopping during busy store hours
  6. using public restrooms when other patrons are in the bathroom with me
  7. having heard/listen to people slander me or talk badly about me indirectly, talking to someone else or under their breath
  8. Getting undressed and dressed in locker rooms among other people or women
  9. period cramps
  10. Having to walk in not well lit parking lots
  11. being in a financial hardship
  12. going to parties where I don’t know the area or guest
  13. driving long distances in the dark
  14. feeling bloated
  15. having to hold my bladder due to being in conversation and afraid to excuse myself
  16. some form of compliments depending on the person giving it
I am sure many of you may be able to relate to some of the things I listed, but what about things I haven’t, what makes you uncomfortable? 
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Heavy core leg lifts “learning to push through”

Feeling bloated and cramping sucks. I wasn’t sure by the way my body was acting if I would be able to go through with this heavy lifting day, especially since it was deadlifts AND squats, and I knew I wouldn’t hae time to make up for it this week — because of it being Memorial Day weekend & I would be out of town most of the weekend. All I knew is, I had to try it and see what would come of it. Thankfully, it wasn’t my very best lifting day but it didn’t go poorly — it went better than I had expected & I am happy for that. I guess, this is what happens when you “push through” and “try”, sometimes it works out. 

I kept my accessory work fairly light but not super light. My main lifts were heavy and so I thought I would do high reps with accessory but not push a heavy load —

Warm up:

  • Body bar overhead squats: 4 x 25, 3 lbs
  • leg curl machine: 4 x 25, 30 lbs
  • EZ bar hip thruster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 1-2, 285 lbs (95% 1RM) I failed the 5th set because i lost some gas in my lift. Regardless, for the first few sets were easy. 
  • Barbell back squat (low bar/wide stance): 5 x 2-3, 190 lbs (95% 1RM) — easy lift, i was able to do 2 reps easy, probably could have went for 4 reps. 

Tri-set:

  • DB goblet squat: 6 x 12-15, 15 lbs
  • DB plie squat: 6 x 12-15, 30 lbs
  • Resistance band butt lifts: 6 x 12-15, red band

Tri-set:

  • Kettlebell single leg deadlifts: 6 x 12-15 each leg, 8 kg
  • linear leg press: 6 x 12-15, 388 lbs
  • Body bar squats: 6 x 12-15, 15 lbs

I did some video footage of my squat and deadlift from today – & also happen to get a follow from the legend Matt Wenning (professional Powerlifter) so that was fun and he also liked my video 🙂 

I know when I test my new max for squats, it will be well over 200 now.. I am hoping maybe 215-225 lbs. My deadlifts I am hoping it meets 310-315 lbs soon, but that will depend on the day and how well I lift with the correct form. My sumo deadlift probably will hit 275 lbs soon, so hoping for the best. I will probably test max’s in a couple more weeks — possibly the 1st or 2nd week of June is the goal. 

Watch my videos & check out some progress photos of me — Shaylon_FitnessWonderWoman (instagram)

don’t forget to follow my other social media outlets —

Twitter: ShayM_Fitness

Have A Cup Of Tea Instead..

Hello Bloggers,

 

I hope you enjoy tea, because if so, I am going to share with you the different kind of teas that have various benefits to our health – some of which you may not have heard of or did not know could do some wonderful things to our systems.

Green Tea:

The first tea that comes to mind when someone mentions the word “healthy”, want to know why?

 
  • Antioxidants are said to interfere with growth of certain types of cancers
  • Improves cholesterol, and prevents clogging of the arteries
  • Reduces risk of stroke
  • Reduces the risk of neurological disorders
  • Contains fluoride, which is said to prevent tooth decay

Black Tea:

  • Said to possibly reduce the risk of stroke
  • Helps body maintain normal blood pressure/increases blood flow in the capillaries
  • Expands the airways (making it easier for those with asthma)

White Tea:

  • More potent anticancer properties than processed teas
  • Helps lower blood pressure
  • Can thin the blood, improving artery function
  • Protects the circulatory system
  • Contains fluoride; keeps the teeth strong and healthy & kills teeth bacteria (that causes plaque, tooth decay)
  • Helps to strength the immune system & prevents bacterial infection

Oolong Tea:

  • Lowers cholesterol levels
  • Has been used as a weight loss supplement
  • People with diabetes: it can help keep blood sugar levels in line

Chaga Tea:

  • Possibly helps to boost and strength immune system
  • Possibly helps to prevent and lower the risk of some cancers
  • Has anti-inflammatory properties
  • Boost energy levels and supports increased stamina
  • Can help aid in digestion and prevent stomach diseases

Pu-erh Tea:

  • Helps to lower cholesterol levels/boost blood flow/improve circulation
  • Aids in digestion of food
  • The antioxidants can help remove toxins from bloodstream 
  • Proven to show improved function of the spleen

Chamomile tea:

  • Antioxidants may help with complications from diabetes
  • known to stunt growth of cancer cells
  • Helps to stop gastrointestinal inflammation: prevents gas & reduces stomach cramps 
  • Has been used as treatment for irritable bowel syndrome
  • Can help people fall asleep

Hibiscus Tea:

  • Some studies have shown it to reduce blood pressure
  • Possibly helps in lowering cholesterol 

Rooibos Tea:

  • Has some cancer fighting properties
  • helps to lower cholesterol and high blood pressure
  • Aids in regeneration of liver tissue
  • Helps to relieve cramps and gastrointestinal distress

I have been drinking tons of this chamomile tea, for different reasons but mostly because it taste so good 😀 What kind of teas do you drink? any favorites, any that you don’t like? leave your answers in the comment section! 

 

Your Fitness Blogger,

Shay-lon xxoo

Personal Training: Helping a Friend day 45

Weights, Training, Black, Sports, Crane

Hello FitFam

It has been a long and grueling week, seems like I haven’t been on my blog in months but it has only been roughly 3 days and some odd minutes. I missed all of you and hope many of you had a beautiful Thanksgiving this year. My Thanksgiving went well and I did what I told everyone I would do and that is, I would eat accordingly and be watchful of my intake and I prevailed. It didn’t take me long to get full this Holiday, mostly because I had more meat (protein) on my plate than I had anything else and since I was eating that first, by the time I made it to the sides, I could hardly eat anymore. I had some cheesecake for desert but not much of it, I am not a HUGE fan for deserts, I know, I know.. weird. lol. I did workout on Thanksgiving at my house instead of at the gym because I wanted to stay indoors before getting ready for the celebration. I did some core exercises for the most part. The day before and the day after Thanksgiving, I was in the gym for my normal workouts. I didn’t take noteworthy Instagram pictures over Thanksgiving, I suppose I forgot to take pics of all the food and stuff.. sorry. I took some leftovers home and had leftovers for 2 days straight and that was gone, then yesterday my stomach ache came back to bite me in the ASS very hard.. and well work was painful and going home and crying myself to sleep was painful too, imagine a 24 year old yelling for their mother.. — that was me. lol. I don’t even live at home, so the chances of her reacting to my yell would be 0. I know why I was in pain (happens once a month- pms) and I need to see my Dr again, actually need to see a specialist this time, because I do not want to continue living this way. I mean I was vomiting up at work hella badly until my coworker shown up to relieve me and give me her meds and talk me through the pain.. I will just say driving home seemed like forever and falling asleep and breaking out in sweat.. wasn’t my favorite part about Sunday. I did have enough energy to watch the new episode of “The Walking Dead”, but didn’t watch the after show, because I was in so much pain after a while. I wasn’t sure if I would make it tot he gym this morning but I knew I had to try. John, met me at the gym this morning, I emailed his workout to him the night before. I was at the gym a hour before he got there to do my own thing.  Thank goodness none of the workouts hurt me to the point of not wanting to workout, but walking on the treadmill I took very slowly at 3.6 speed and no incline because that is all my belly could handle. I stayed long enough to help John through his warm up, but left after discussing his workouts with him, hopefully tomorrow morning I will have the energy needed to stay the whole 2 hours. 

 

John’s Workout

Warm up:

Dynamic stretches:

 
  • Knee to chest
  • Skips
  • Side bends: 10lb dumbbell

Workout Session:

  • Treadmill: 25 minutes, 2.0 incline, 3.8 speed
  • Treadmill: 25 minutes, 2.0 incline, 4.0 speed

Cor

  • Crunch machine: 2 X 20

Cool down:

  • Walk 2 laps around the gym

My Workout:

Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Low pulley close-grip row: 4 X 15, dropsets: 15, 10, 10. I did 100lb
  • Standing dumbbell hammer curl: 4 X 15. dropsets: 15, 10, 10. I did 20lb each arm
  • Bentover one-arm dumbbell row: 4 X 15, dropsets: 15, 10, 10. I did 20lb per arm. 
  • Flutter kick on the bench: 4 X 20
  • stability ball crunches (my gym doesn’t have stability balls) I used the machine: 4 X 20, 70lb

Cardio:

  • Treadmill: 35 minutes, 3.6 speed, no incline 

I should have done heavier with the bentover rows, because 20lb was nothing but I was trying to take it easy today.  The hammer curls are no joke, I felt them for sure. I find doing them alternating is easier, I didn’t do alternating, I did it together. My low pulley row highest is 120 right now, but since I did dropsets; I didn’t want to increase my weight anymore than 5 lb & the weights go up by 20s.  In case someone doesn’t know what it means, dropsets: for each subsequent set in which you see a drop in the number of reps, you’ll increase the weight by no than 5% or 5 pounds (this technique helps maximize muscular development).  Overall, my workout went fine, no complaints for today, tomorrow is leg day. 

 

I will be posting a #MondayMotivation YouTube video today, it will hopefully be short and to the point for the most part since I am not feeling so spunky, so keep an eye out for that.

 

Your Fitness blogger,

Shay-lon xxxx

 
 

Period Cramps & Exercise

So… Some of you are perhaps thinking, is she really about to talk about periods… and then equate it with exercise? Will this really about periods, or is she kidding? OMG PERIODS!! NO..GROSS.. I DO NOT WANT TO HEAR OR LEARN ABOUT FEMALE PERIODS. Let me break the ice by saying, this is less about periods and more about how to exercise/what exercises one should do on their periods when experiencing cramps. Now my answers are not 100% because we all experience different periods, some are longer, some are shorter, some have no cramping, some have a lot of cramping, some have heavy flow and some have light flow, some have angry bitch face and some have happy smiles, some have take 10 pills make it go away, some have 2 Ibuprofens and we are good, some have birth control, others do not, some have 1 pad, some have 2- or more, some have tampons that need replaced in minutes, some have tampons that need replaced in hours, some say sex helps, others do not, some have just recently hit puberty and some have hit menopause, some are young, some are older, some are vomit, some do not, some take showers during this time and some do not! lol.. okay but seriously, everyone gets the point, our periods are all different. This is why I am going to speak from my own experience & then also give some advice that others have shared with me. 

 

Periods. Periods. Periods. Periods. Periods. Periods. Periods. Say it all together now. PERIODS! I did this exercise in hopes that as adults we can get past the fact we will be discussing the female vagina excreting blood and ways to stay fit while doing so. If this seems like something you cannot handle, feel free to skip to my blog post where it shows me doing the side-lying leg raise where periods will not be present. Men, this information could be helpful for your spouse, girlfriend, bestfriend, mom, so please don’t dismiss it. 

 

Class is now in session…For starters, I have issues. Not the type of issues that send me to the mental ward, but the kind that physically tears me down and makes me hate my life once a month. I have for one have endometriosis, secondly have I have cyst in my ovaries (that are not cancerous but Dr’s won’t remove because of my age), I have another dysfunction dysmenorrhea. I will explain these terms so you are that much smarter:

 
  • Endometriosis: A disorder in which tissue that normally lines the uterus grows outside the uterus. 
  • Dysmenorrhea: Painful cramps that may occur immediately before or during the menstrual cycle.

I have had both of these issues since the very first day of having a period, but wasn’t diagnosed until my late teens, early adult hood. I have been on medicines since then. I have had to go through so many medications that naming them all would take some time and I don’t have that. I will make mention that birth control pills do not help me, I gained weight and stopped taking them. I have had to up my doses in meds because I get immune to them fairly quickly. I currently am taking a different medicine and one pill is 800mg but I believe it is no longer strong enough for me, so I will either take more than one pill . or have my Dr. up my dose or try me on something different. I will soon need to make an appointment with my GYNO Dr, to see if anything else is up with my body. I have thought about surgery since I do not want kids, but that is out of the question because of my age. Anywho long story short I am okay and healthy! thanks for the concern, but when my monster comes around each month.. well.. people will know.. because well… my moods. In my particular situation, I don’t find that exercise is comfortable on my first day of my period (because that is when all HELL breaks lose for me) – so instead, I will workout the days leading after that, thankfully mine only last 4 days, so it flies by fairly fast. For others, exercise is not an option & that is fine. We will drop you off at this stop. 

 

Next stop… Exercise is bound to be odd on your period (for those that do exercise when on their period), you may feel gross, uncomfortable and will most likely not want to participate in any high intensity exercises. This is how I feel.

 

What do we do…  

  1. Walk. Walking gets you moving without injury or danger, light walking, nothing too fast
  2. Runners have said it helps to do light jogs, maybe for you this is true, not for me
  3. Yoga. Choose a Yoga class that doesn’t require anything that would cause you to be uncomfortable while on your period
  4. Planks- planks are easy to do while on your period.
  5. Swimming- it can be relaxing because of the water hitting our tummies just right

Anything more than these would be individual to each person. Maybe nothing on this list works for you, then you will need to find your own relief another way. It is appropriate to lay down on your period and get sleep, drink water and take it easy but because I can’t stand bloating, gaining weight and feeling somewhat lazy, I like to do exercises my 2nd to 4th day of being on my period. I hope all of you women will find this list to be beneficial, also feel free to share exercises you do while on your period! 

 

Your fitness blogger,

Shay-lon xxxx