Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here

 

Anyone else have a long day at the gym today, or just not feeling today’s workout? 

 

Fitness Wonder Woman,

 

Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

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Phase Two: Week Three. Day 18| Six Weeks to Shreds

Warm up: 

 
  • 2-3 minute jump rope

Workout:

  • Incline DB flyes: 3 x 21-30. 20 lb (1 minute jump rope between sets)
  • DB flyes: 3 x 21-30. 20 lb (1 minute bench step up between sets)
  • Cable Crossover: 3 x 21-30. 40 lb (1 minute squat jumps between each set)
  • Triceps Pushdown: 3 x 21-30. 70 lb (1 minute side to side shuffle between each set)
  • Standing DB triceps extension: 3 x 21-30. 15 lb ( 1 minute kettlebell swings – 8kg between each set)
  • Cable lying triceps extension: 3 x 21-30. 30 lb ( 1 minute goblet squat – 30 lb between each set)
  • Crunches: 3 x 21-30 (1 minute running in place between each set)
  • Standing oblique cable crunch: 3 x 21-30. 30 lb (1 minute lunge jumps between each set)

As you can tell, today was a much higher rep range and a different kind of burn. I was starting to feel real exhausted before starting this workout but I pushed through, the flyes definitely are harder when doing much higher reps. When doing higher reps, I always use a lower weight that isn’t “too easy” but not heavy either  – I choose a weight that I can lift for the prescribed amount of weights. The cardio between sets wasn’t hard today, I pushed through it fine but talk about the soreness in my legs. 

 

Fitness WonderWoman,

Shay-lon xo

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

How to “Active” rest on a rest day

Don’t be the pink panther in this above picture.. 

 

Obviously he had too much fun the night before and now is rethinking about his actions all the while holding this last night’s beverage. We don’t want to be that guy, or maybe we do, either way, this isn’t a form of “active” rest. 

 

Many times on a rest day, people assume it means go watch your favorite netflix show while eating bon bons and sipping on your favorite beverage of choice BUT in all reality, your rest days should be more productive but not as extreme or intense as your workout days. I mean it is okay to eat bons bons and watch netflix – because having an actual day of rest is very important in training to keep from over-training and reduce chances of injury and exhaustion. I just mean the majority of your rest days should consist of productivity and things that don’t keep you indoors sitting on your butt all day, unless you are watching my YouTube videos (then by all means don’t move until you have watched them all) – I didn’t even learn this whole active rest idea until I was told about it during college and guess what? it made total sense to me. Hopefully it makes sense to you as well. So many of you want ideas on what to do on rest days that don’t consist of staring at the blank walls in your room? good, I am here to help you with this. 

 

I am going to name a few activities one can do for their rest days to keep them moving and grooving and heart pumping! 

 
 
  • go for a walk, I don’t mean to the fridge and back to your bedroom, I mean an actual walk someplace (trails, to the corner store, friends house, etc)
  • go swimming
  • participate in some sports 
  • ride a bike
  • go bowling
  • throw frisbee
  • take a hike 
  • go dancing
  • scuba diving
  • mountain climbing
  • rollerblading
  • ice skating
  • rowing
  • boxing
  • jump on a trampoline
  • skateboarding/longboarding
  • surfing
  • play some hopscotch
  • take the family to the nearby park

There are many, many activities one can do on their rest days. The point of an active rest day is to keep you moving so that you don’t get used to sitting all day and doing nothing. – which doesn’t benefit you. Usually when one continues their workout routine after an active rest day, they have more energy than the one who sat all day in the house the night before. Keep yourself busy throughout the day 😀

 

What do you like to do on your rest days? (be honest) leave answers in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxooo

Gym Workout – Jan. 26th

Gym, Sport, Fit, Fitness, Bless You

Hey FitFam, 

I woke up later than usual today due to a phone conversation last night that seemed to last longer than I would have expected but it was well worth it until I woke up and realized how tired I still was – ugh. I swear I looked at my alarm clock (yes I use an alarm clock and not my phone because I am still somewhat in the 90’s lol) and realized is it really after 10am .. do I need to go to the gym today; then realized I had promised someone I would post a video of me doing my squat challenge today since I am feeling much better in the female department — next time I will not make any promises so I can sleep in instead, lol. jk. 

 

Oh and let’s not forget, there is this certain blogger who keeps reminding me about having to do pull -ups, I won’t speak his name or anything because I don’t want all of my blog followers to bring torches to his page, but yeah he is also the reason for my going to the gym today. LOL  but seriously.. I am glad he reminds me, because we have this small challenge going on and it has helped me develop my pull ups 🙂 

 

On to the good stuff, but WAIT! Yes, I did have a YouTube video for today and will post the link and what not in the next blog post for all the world to see, please subscribe to my YouTube channel, I love feedback and positive vibes or criticisms. I have a fun announcement to make in my next blog post as well, which hopefully will get people excited with me! be on the lookout for that! 

 

Now on to the good stuff…. 

 

Workout Session:

 
  • Bench press (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 80 lb. Superset with Pull ups: 3 x 10 
  • Overhead triceps extension: 3 x 10, 20 lb. Superset with smith machine one arm upright row: 3 x 10 per arm , 25 lb
  • Triceps Pushdown: 3 x 10, 1 x 40 lb, 1 x 50 lb, 1 x 60 lb. Superset with Low row (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 85 lb
  • Kneeling Triceps extension: 3 x 10, 1 x 15 lb, 1 x 20 lb, 1 x 25 lb Superset with Cable rope curls: 3 x 10, 1 x 20 lb, 1 x 25 lb, 1 x 30 lb
  • Bodyweight squats: 230 reps 

So this probably looks like a short workout, but when you consider it being done as supersets, it isn’t as easy as it looks after all. I had a wonderful time during my workout and as I am typing, i can feel the soreness coming from a good workout today. I PR in my bench, which was nice. I went from a good 70 lb struggling to do 10 reps, to now 80 lb with 10 reps! I love that, my goal is 100 lb by the end of Feb, so hopefully that increases. If anyone does any of these exercises or does this routine, please leave me a comment letting me know what you think of it, love hearing from all of you. Thanks for reading.

 

Your Fitness Blogger,

 

Shay-lon xxx

Long hours at work but made it to the gym

FitFam Tuesday, 

 

Hello fellow bloggers, yesterday I had mentioned that I did not make it to the gym, I decided to catch up on some sleep, study and work on my social media projects in order to get somewhat ahead. I had warned all of you that last week and this week would be very busy weeks for me since I picked up many hours at work. I received my schedule for next month, and I will be back at my old schedule (yay!), ALSO, thank you to those that watched and commented on my video from yesterday. I appreciate the feedback and positive words. Today I did so happen to make it to the gym, and this would be the day for me to do squats for the challenge, but I am going to wait until my pmsing goes away because squatting is uncomfortable for me otherwise. Sorry. I did however do an upperbody workout and did very well today in my opinion. 

 

The weirdest thing happened to me today at the gym, while working out, this man was watching me, he watched me for about 30 minutes straight and I am not sure why, maybe it was because he thought he knew me, maybe because I was doing an exercise that caught his attention or possibly because he had nothing better to do, not sure. Anyways, I found it to be weird , lol not to mention I could see him the whole time watching me as I am looking at the mirror and looking at him, to see if maybe it would throw him off, but nope he continued – just thought I would share that story. lol. 

 

On the other hand, here is my workout I accomplished for today:

 

Workout Session:

 
  • lat pulldown (narrow grip): 3 x 15, 55 lb Superset with Cable crossover: 3 x 15, 20lb
  • Lat pulldown (narrow grip): 3 x 10, 70 lb Superset with Cable curls: 3 x 10, 25 lb
  • Lat pulldown (narrow grip): 3 x 8, 85 lb Superset with Cable upright row: 3 x 8, 25 lb
  • One hand cable row: 5 x 6 ea. 25 lb Superset with overhead press: 5 x 6, 50 lb
  • one arm cable pull: 5 x 6 ea. 15 lb Superset with overhead press: 5 x 6, 50 lb
  • One arm upright row: 5 x 6 ea. 15 lb Superset with straight bar bentover row: 5 x 6, 50 lb
  • Triceps dips: 2 x 15
  • Pushups: 2 x 6

Thanks for reading, feel free to give this workout a go, or share it among friends/family. 

 

Your Fitness Blogger,

Shay-lon xxx

Working your arms until fatigue..

People, Man, Men, Male, Adult, Person

I have never wanted to not use my arms so bad until today happened.. 

 

Warm up:

 
  • Treadmill: 2.0 incline, 3.8 speed, 12 minutes

Workout Session: Arm Day 

  • EZ-barbell curl: 5 x 15, 12, 10, 8, 6. 3 x 30lb, 2 x 40lb

SUPERSETS! BICEPS

  • Bicep curl machine: 3 x 10 ( full range of motion)
  • Bicep curl machine: 3 x 8 (half reps from the top)
  • Bicep curl machine: 3 x 8 (half reps from the bottom)
  • Bicep curl machine: 3 x 8 (lowering weight in 8 counts)
  • Bicep curl machine: 3 x 1 (30 second midway hold)
  • Bicep curl machine: 3 x to failure (dropset)

SUPERSETS!

  • Close-grip bench press: 5 x 15,12, 10, 8, 6. 3 x 35lb, 1 x 45lb, 1 x 55lb
  • Overhead Triceps Dumbbell press: 5 x 15. 20lb

Triceps dips: 4 x to failure

Air squats: 75 reps