I Did a GUEST POST: College & Fitness

https://designandscheme.com/2017/08/08/college-fitness/

Alright everyone, 

for those of you who didn’t know, I was asked to do a guest blog for a friend about college and fitness – preparing high school seniors for college and freshmen college students for what is to come. I share some nifty tips and advice and give you some real world examples of what temptations will lie in the way and share some personal experiences as well. I hope that not only will you support this blog post and share it among your peers, but that you will take the time to check out her blog as a whole because it is also speaks on time management skills. Thank you for your support! leave feedback in the comments!

Fitness Wonder Woman

Shay-lon xo

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Bonus Video – YouTube is not TOP priority for me

https://www.youtube.com/watch?v=t18ECXoIDnw

In this video, I explain some changes and discuss how YouTube is not TOP priority in my life because I have other obligations and expectations that I want to fulfill in my life at the moment that are more important. I created this video in hopes it would explain what to expect from me and how I plan on going about things from this day forward so no one feels abandoned. 

Starting Tomorrow : March Push Up Challenge (Reminder Post)

Hey Everyone!

I just wanted to remind everyone who was interested that tomorrow will start the March Push up Challenge, and I am very excited to have some of you participate in this challenge. Here is what to expect on the first day:

  1. You will receive an email from me discussing your first day of the push ups 
  2. I will continue to email those in the squat challenge about your challenge – 2 days left & this means you may be doing both challenges until the one is finished. 
  3. Remember you can re-read the rules and expectations at any time here

I am excited to have all of you on board and look forward to seeing you build strength! 

It is not too late to sign up for the March Push Up challenge, email me at: Shay.moss19@gmail.com 

Feel free to get your friends and family involved as well, the more the merrier. Share, comment, like and follow 🙂

 

Your Fitness Blogger 

Shay-lon xxooo

12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 

 

This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 

 

I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 

 

For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 

 

Workout Session: 

 
  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 

 

I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

 

My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9

 
 

Push Up Challenge – Day 23 (Bloating gone, finally back to “normal”)

https://www.youtube.com/watch?v=XCtgn7UI4jI

Day 22 of my squat challenge, 185 reps

https://www.youtube.com/watch?v=7fjLxjSW4L8

Keep motivating me and cheering me on, I will need all of you! As time progresses the amount of reps will increase and it will start to be harder for me, but I will not give up and I will take this challenge and prevail 🙂 Thank you for all your support

Shay-lon xxxx

The Gym Goers Job

obligation

In a world full of body savvy, nutritional professionals, where I am only less than the 1 percent who actually cares about the well-being of others not just how their ass looks in jeans or the shirtless pictures they post on social media. Although, we all look, guilty as charged. I found out recently after reading a Facebook post from a group member of a fitness group I have joined (I joined many to share my blog post and Youtube videos) that is our obligation to look a certain way so that others will want to look as we do. I laughed loudly, very loudly to myself because I wanted to know how such a person even came up with that conclusion, as if I am some model citizen that people should praise and look up to in such a way where they feel the need to compare themselves to myself and others in our profession. Forgive me if this next sentence makes me sound like a whining bitch, but “who in the hell said I wanted others to look like me”, why is this a hard concept to grasp when I make mention that isn’t my goal. I don’t ever feel the need to strike an argument with a fellow personal trainer, because I know we all have our own ideas and ways of doing things but when a personal trainer makes such a statement that involves how we should look in order to make others “want our bodies”, “praise our hard work”, and “give us a round of applause for being attractive”, I find that kinda absurd, maybe because over the course of the years my body hasn’t made head line news and I don’t feel like it is any better than the next females, sure it looks nice but improvement is always needed no matter how “flawless” it may look to others, I find it needs improvement because I am not perfect and this whole I should feel obligated to make sure it is this perfect canvas is bullshit. I have my days where I am drowning in sloppy joe sauce and stuffing my face with french fries, and so if I choose to do that and get a small pouch on my tummy from eating such amazing food, that is my business, doesn’t mean I am any less a personal trainer than the next person in line who treats themselves to a salad on the weekends with a decent amount of croutons. 

 

For one, I take care of my body to my liking, not someone else’s, I stopped wanting to be a show doll years ago when I realized people won’t be satisfied no matter which direction I take. Looking at me you would assume I eat veggies all week and stay away from any kind of fast food, or dining out but hanging with me, I am smashing my face with gourmet burgers and waiting for the next margerita to be served. Seriously, and I still manage a healthy weight, confidence, and muscle definition that goes beyond my expectations most days and I get complimented on my physique more often than not most days, not to mention if you have seen my recent pictures on Facebook of me at the gym, then you would know I know what I am doing when it comes to taking care of myself and it is not to appeal to my others and/or society but to appeal to myself. It is a bonus to appeal to others, because it makes us feel good, but on the other hand, I am not perfect, I bloat when PMSing, I gain weight, I lose muscle, my abs look like shit some days, my hair is never on point, my thighs jiggle to the beat of the music sometimes and I have stretch marks that I have had since being kid that switch between being noticeable and unnoticeable. Shit, I would hate for someone to be like me, and did I mention I don’t wear make up so you can see my pimples when they stop by to visit. Here it is folks, the truth. I think this whole I need to look a certain way in order to get clients may be true, of course, I have to workout, stay in shape and be healthy and not to mention have some confidence and pride in myself. I do. I have a lovely personality and I lift heavy weight, I can run sprints like a champ, and I maintain a healthy balance of food in my fridge, I have self control when I eat, I am knowledgeable in my profession, I have my degree,  I work hard and I carry myself with dignity whenever I have the chance, I failed to mention I have determination,I am disciplined and I strive to be great in everything I do. Always have. 

 

So here we are discussing why I need to look a certain way in order to get clients, I don’t have to look like the chick on muscle and fitness magazine, I am okay with being myself and representing who I am to people in order to get clients and build my rapport. I feel as though no one would hardly know my lifestyle choices unless I told them, and I do eat healthy foods, drink water and stay active, I love having a fit body and looking good in pictures, but deep down, I am not a show doll, I want to be treated like I would treat my clients, “normal”. I don’t need praise, I don’t need another personal trainers approval and I sure the hell don’t have to put up a front like I am some hot shot in order to have clients and gain exposure. My only job at the gym is to work on me and improving my weaknesses, my only obligation is to help other people feel good about themselves, improve their health and well being and bring awareness to people all over in how important fitness/health is. Yes, I will need to look the part for people to believe I am good at what I do, but hopefully once they step into my world and train with me, they won’t need to feel the need to base my quality from how I look but from how they look instead. 

 

Your Fitness blogger,

 

Shay-lon xoxo

Self Confidence

What does it mean to be confident, to love one self? What does it mean to put yourself first and allow others to give you the respect that you demand because you have earned it? have you been waiting for someone to tell you ” you are good enough” or are you still searching for that perfect little world where no problems will ever arise. Have you forgotten where to start and where to go, because you have been more focused on starting and going to someone else’s beat.  Do you even know yourself, do you truly love yourself even when you see the flaws? 

I am not sure how everyone feels about who they are and I am not able to make one love his or herself because it takes that ONE person to do that for themselves. People always nail people to a wall who have low self esteem or no confidence, we expect everyone to walk with confidence, self dignity and live in no fear but honestly, how can we put such high expectations on people when we are the same people judging others for their walk of life.  I cannot explain this, because this is what makes us human, our instincts are to judge when we don’t know or understand.  We tend to lack compassion these days because we have too many people running around taking advantage of the “good” we do and not enough people paying it forward. Confidence is said to be “sexy” and necessary in order to have a healthy relationship (in which I may agree) , but what happens when you are expected to do the same (be confident) and you are put in a situation where you feel uncomfortable? no longer can you walk with your head held high, no longer can you talk without stuttering, no longer are you able to judge someone else’s same predicament and no longer can you be the one to set these expectations on others when now you know what it is like to not have that oz of confidence in you. Where am I going with this?

“Self Confidence is built on loving yourself not on making yourself feel more superior to others” – Shay-lon Moss

If we truly learn to love ourselves overtime and choose to accept our flaws and change the ones that need to be changed in order to better ourselves, it won’t matter what environment we are in, what we are wearing, how much money we have and who we are friends with, it won’t matter how good of an athlete we are, what trophies we have won, and what kind of occupation we have, because when you learn to truly love who you are – nothing about those things matter to you as much as being yourself. 

How do we love ourselves, that is something we all need to figure out, we just hope that what we have, never gets in the way of who we are. 

“Sometimes loving yourself can change how you look at others” -Shay-lon Moss. 

Your fitness blogger