Back at it

8-6-18 Workout

I started back at my normal routine at the gym Monday — it felt good to be back and to get after the gains once again. Last week was a very busy and productive day, i decided to make it my deload week for 5 days because my body needed rest and I had to find an excuse so I wouldn’t feel bad about missing so many days at the gym. I felt good lifting, I decided to start with a dynamic day with bench press & gradually work my way up, so my muscle memory could come into effect. 

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Floor bench press: 6 x 8 (60%) 75 lbs
  • Floor bench press: 6 x 8 (65%), 80 lbs
  • Floor bench press (wide grip): 5 x 8-10, 80 lbs

Tri-sets:

  • Lat pulldown: 5 x 8-10, 60 lbs
  • Cable triceps pushdown: 5 x 8-10, 60 lbs
  • Cable face pulls: 5 x 8-10, 60 lbs

Tri-sets:

  • Db chest press: 5 x 8-10, 40 lbs
  • push ups: 5 x 8
  • DB triceps kickback: 5 x 8-10, 15 lbs each arm

I also happened to weigh myself & take my body fat measurements as well, because I will be re-applying my macros and getting more strict about nutrition again in the course of next week so I can lose body fat and gain more muscle. 

weight: 160 lbs 

Body fat %: 22.8 

BMI: 24.3% 

I gained about 6 pounds since my last weigh in >.< but my body fat percentage went down & my BMI increased. I don’t pay as much to BMI because it doesn’t take your muscle into consideration & bases it off height and weight (not accurate) so my main focus will be body fat and weight possibly — getting down to between 140-150 lbs. Although if I can get down to 135 & maintain my strength; that would be optimal. 

Thanks for being patient with me these last few days since I haven’t been blogging consistently — I definitely plan on getting back on a schedule that’s more regular for my readers. 

Shay-lon Moss

Owner of Confident Fit, LLC

Sponsored Athlete

Exercise Science Degree

ACSM certified Personal Trainer 

Advertisements

The “Female Triad” – Have you heard of it?

Female athletes beware… 

 

It is possible you have experienced this as a female athlete or maybe your child is experiencing this OR it could be that you know someone who is experiencing this. Most females have experienced this depending on the sports they played and how serious they took their athletics – many coaches and parents might not see anything wrong with it because it comes with being an athlete having the mindset of being the best, but what happens when being the best is causing health issues and making it harder on you in the long term and short term. 

 

What is the female Triad?

 
  • A syndrome in which eating disorders, amenorrhoea, and decreased bone mineral density are present. Primarily caused by an energy deficiency. 

Now you would assume, how is this considered normal? well it isn’t. Sadly, many people don’t stop to question these things until it is too late or don’t see the signs right away because they don’t pay close enough attention, or possibly because their teenager is avoiding the topic and allowing the guardian to believe all is well when it is NOT. As athletes, you know we have to make sacrifices and some can be harmful and some can be good, but we make these sacrifices because we want to be the best at whatever we do and we don’t want to make the coach or our teammates upset – we have this mindset of win, win, win and any loss is a bad loss. This was my same mindset as well, any loss was a loss I was mad about and the tantrums I would throw and the cussing and the anger and the blaming the players and the constant striving for perfection is all that mattered to me growing up playing sports. It can be tough being an athlete. 

 

We all have our downfalls but this is serious and I want to bring it to your attention in case any of you might be going through it now or know someone who is, so that maybe you can identify it and be more aware and helpful.. if anything, I hope this post teaches you something new.

 

Who is effected?

  • Typically anyone can be effected, but it primarily effects female athletes who participate in sports that emphasize leanness, such as:gymnastics, ballet, diving, figure skating, aerobics, running. Some other classes that include males experiencing this might be: wrestling, rowing, and martial arts. 

Symptoms:

  1. weight loss
  2. absent or irregular periods
  3. fatigue
  4. stress fractures
  5. binge eating 
  6. restrictive dieting
  7. induced vomiting
  8. excessive exercise

Prevention practices:

  1. AVOID emphasis on achieving unrealistically low body weight
  2. avoid out of competition weigh ins
  3. athletes, coaches and parents need to be aware of any warning signs 
  4. rules encouraging excessive weight loss should be discouraged and eliminated. 

Treatment:

  1. The athlete will deny, but medical help is mandatory because it can become serious and eventually cause long term issues if not death.
  2. they should have proper support from coaches, family, friends, teammates
  3. speak with a nutritionist
  4. many times treatment requires some kind of intervention from different specialist and family, friends, etc

Now with this being said, nothing will change if we don’t become the change. We might not be able to save every athlete or change every coach or parent’s mind but we can be aware with both eyes open and speak on this topic when necessary to avoid it happening to yourself, your child or a friend possibly. I am HUGE on body positiveness and preventing females from going down some of the paths I went down knowingly and unknowingly and hopefully helping those who may have questions or concerns dealing with this topic or any of this nature. I am not a medical doctor but I can offer an ear, advice, tips, conversation, etc that might be helpful to an individual. I don’t want men thinking this can’t happen to them, because I know both sexes deal with issues but this specific issue is more prone to female athletes. All I ask is that all of you share this and talk about it with friends and family and social media, make it an issue so that others make it their problem to change how we coach, change our rules that govern these ways of thinking and to hopefully make some type of difference. 

 

Thank you for reading, please feel free to contact me personally, to leave comments, share experiences, follow my blog and social media, and to reblog if you wish as well. 

 

Fitness WonderWoman,

Shay-lon xo

Week One|Day 4| 6 week Cut program

FitFam!

Hey everyone,

I have some pretty fun news for all of you who have been keeping up with my blog and enjoy my fitness/health post. I have started a new cut program with a fellow YouTuber; we will be doing video updates talking about our results and point of views every Friday – my video on Friday will talk about Mon-Thursday since Fridays I work and my Monday videos will talk about my Friday,Saturday, Sunday results to keep everyone informed on the whole week. She will be posting the video first and then I post the same video on my channel. We have our differences during this program; she will be following a more paleo macro diet.. because she is vegetarian and after watching the program videos feels as though it would best fit this program and I will be following my new macros – which I will share with all of you down below (but will not being eating paleo). Basically, after my first program I did that was 12 weeks long, she contacted me with questions and I made the decision to do another cut with her since she was new to it and it was easier to do it together than to explain everything since there is so many things that go into a cut depending on your fitness level and goals. 

 

She chose the program herself, after doing some research and came up with https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html; which I agreed upon after looking at it. Then we decided that instead of doing it for only 6 weeks, we would do it twice for a total of 12 weeks because she wanted a longer duration. She started 4 days ahead of me because of my busy schedule, and being behind on looking through the program, so she will have more to say than I will sometimes but that is okay and hopefully we will both be able to help others and motivate people and just come out with some good results at the end. Her YouTube channel is: https://www.youtube.com/channel/UCB8r-myh5iyDB5uNms_56yQ & MY YOUTUBE CHANNEL IS: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg

So with that being said, watch both of our channels to keep updated on our results and to show some honest support. Feel free to follow us on social media, subscribe to our channel and follow my blog because i will be posting the videos on here as well. 

Today’s Workout

Warm up: 2-3 minutes of jump rope

 
  1. Incline DB Flys: 3 x 12-15, 20 lb.  (1 minute of cardio acceleration after each set: jump rope)
  2. DB flys: 3 x 12 -15, 20 lb & 30 lb. (1 minute of cardio acceleration after each set: bench step ups)
  3. Cable Crossover: 3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: squat jumps)
  4. Triceps Pushdown: 3 x 12-15, 70 lb. (1 minute of cardio acceleration after each set: box shuffle)
  5. Standing DB triceps extension:3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: kettlebell swings -8kg)
  6. Cable lying triceps extension: 3 x 12-15, 30 lb. (1 minute of cardio acceleration after each set: goblet squat – 30 lb)
  7. Crunches: 3 x 12-15. (1 minute of cardio acceleration after each set: running in place)
  8. One arm high pulley cable side bends: 3 x 12-15, 20 lb. (1 minute cardio acceleration after each set: lunge jumps)

All in all, definitely a good workout. I have to use really low weights during the cardio acceleration portion because the point of it is to do it for the whole minute without stopping and the cardio acceleration takes the place of the rest time you would usually have between sets. Definitely a good idea and helps with implementing cardio and strength. Warming up before your workout is very important in this program. I am hoping to blog my other two workouts for ya’ll to see that did in the previous days. Also, I plan on blogging all my workouts for you guys (sometimes I may be late in doing so depending on my work schedule) and sometimes I skip workout days due to having other obligations so those days I won’t be able to log obviously.. but I will do my best to keep everyone posted on each of my workout days. The link to the program will explain what our expectations are each day we do our workouts .. so that might be fun to read and learn about. Again we are hoping all of you will be supportive of our journey to getting shredded  — feel free to leave comments or questions, I will leave my social media media and email at the bottom of this post. Thanks for reading!

FitnessWonderWoman,

Shay-lon xoxo

 

Email: Shay.moss19@gmail.com 

Protein Review|Metabolic Nutrition

https://www.youtube.com/watch?v=OBbDtdFYnjQ

This YouTube video is my review on a protein powder by Metabolic Nutrition. 

This particular protein powder caters to those on keto, weight lifting, looking to gain weight and maintenance. The flavor is chocolate milkshake. Find out what my honest thought of this particular product is. 

Like, comment, share, and follow. Subscribe to my channel 😀

 

Supplement Review|Infitnitude Pre-workout

https://www.youtube.com/watch?v=HYQw8e26AFw

 

Check out my review on another Supplement!

My 6 weeks by 6 weeks shred/cut program – Fitness Collab (YouTube)

https://www.youtube.com/watch?v=QPSeYV4rKq0

Hey everyone,  I have started a shred/cut program with a fellow YouTuber from a program she found on Bodybuilding.com.

It is only a 6 week program but to lengthen it, we will be doing it twice. Fun! 

Anyways this video is basically letting you know my goals for it, my macros, my workout from today and what to expect these next 6 weeks .. 

 

Feel free to subscribe to my channel – and follow my social media links! 

 

Your Fitness Blogger,

 

Shay-lon xox

Guest Post: 5 Pros & Cons To Juicing

Hey Fit Community, 

I have another guest blogger, many of you probably already follow him but if you don’t, I hope this particular post will give you a reason to. I started speaking with Christian after about 4-5 months when I first started blogging, he was very social and shown a liking for me and my blog. I think what hit things off, is I was looking for someone to connect with in  the fitness community and while I ended up following others before him, he seemed to be the one that reached out the most to me at the time. We would continue to support each others blog content and talk about our goals within this community and after a long while, we developed a platonic relationship that soon led to us giving each other advice and pointers. I sometimes would blow off his advice and tips because I was not trying to blow up or become this instant famous blogger and YouTuber but after awhile I realized my potential and realized he was giving me a kick in the ass because he seen my potential too and wanted me to excel & I will forever be grateful for that because if he had not been the one to do it, I would have fell off this blog wagon and probably would have never created a YouTube channel nor knew how to access a following on social media. On some of my most overwhelming days, most stressful days, most agitating days, he made sure I was okay and made sure to tell me to not give up, to not walk away and to keep going and I just want to say Thank you Christian for that, thank you for being a great friend to me and thank you for seeing what I could not! It is my honor to have you as a guest blogger. 

His Blog Post: 

5 PROS AND CONS TO JUICING

by Christian Evans of ChristiansWeightSuccess.net

PRO’S:

1- GREAT WAY TO GET VITAMINS & NUTRIENTS TO YIUR BLOODSTREAM ASAP. 

  • Instant Energy!!!

 

2- BE CREATIVE AS YOU WANT

  • when I first started juicing I followed a lot of recipes.  Eventually I learned what tasted good & not so good for me.  I let my creative juices (pun intended) flow and started developing my own. See how creative you can be.  

 

3-  ITS A REAL PICK ME UP PROVIDES NEEDED ENERGY

  • It’s like an instant natural high.  Such a great feeling to have.  

 

4- ITS AN ICEBREAKER/ CONVO STARTER

  • There will be lots of people that are skeptical on juicing.  This is a great convo starter that could lead to the exchanging of ideas.  

 

 

5-  TEND TO MAKE HEALTHIER CHOICES OVERALL 

  • When you’re intaking fresh juices daily you tend to make healthier choices overall in your life, as well as diet.  You’re granted with a clearer mindset the more you juice.  

 

 

CONS:

  • THE CLEAN UP
  • Nothing worst than having to clean up your mess.  It’s draining.  There’s no shortcut.  You just have to face it and clean it up.  It’s all to prepare yourself for the next time you do have to juice.  

 

2- NOT KNOWING “WHAT” TO JUICE

  • The thought of not knowing what fruits goes with what veggies is all trial an error.  When you make a bad combo is one of the worst things because it’s produce you paid for and you just have to drink it.  Try asking questions to other people that juice to get some tasty recipes.  Here’s some recipes for you.  

 

  • Here’s all of my juicing recipes 

Just thought I’d share this with you 

https://www.youtube.com/playlist?list=PLthKs-2HQI0VxbTxhQfJ09X7qEXUEERtR 

 

3- DRINKING A JUICE EVEN IF ITS A NASTY ONE

  • Making a bad combo is something we all go through.  The thing is you csnt pitch it.  This is money you spent on produce.  Even though it may taste bad you never throw it out.  Just drink it.  Even though it’s nasty.  No juice left behind.  

 

4- PEOPLE LOOKING AT YOUR MASON JAR/ BOTTLE SAYING “EWWWW WHATS THAT?”😒

  • The human mouth has more germs in it than a dog.  People will still kiss one another then sometime a dog without second guessing it.  People will have the nerve to look at your Mason jar (sometimes bottle) of juice and have that “Ewww” face.  It’s like why question this wonderful, nutritious serving of fresh juice yet you exchange saliva with someone else.  It’s mind baffling.  Some people will try to throw shade at your juice but let them taste a little then see how they react then.  

 

5- IT HOOKS YOU 

  • Once you get into a rhythm of drinking the juice, you begin to feel better.  Your mood changes for the better.   If you ever get off track and stop drinking for a few days (in my case a few hours) you start to notice it.  It’s really a natural high you’re constantly chasing. 

 

 

There you have it.  5 pros and cons to juicing.  I love juicing.  It is part of my daily intake.  It is a way of life for me.  Please let me know how juicing has impacted your life.  If you’ve yet to start juicing and still have more questions, feel free to contact me. 

 

Thanks to Miss Shay Lon for granting me this opportunity to guest blog.

 

(small bio):

I lost close to 200 pounds within a ten month period so I want to help you be successful at losing weight. Come read how at ChristiansWeightSuccess.net