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


  • 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


  • 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


Calling all Registered Nutritionist and Dietitians!

I will need your help.

Random post? I know, it is 8 at night, I had nothing better to do, just kidding. I wanted to see before I go about researching this, if I had any followers, or followers who have followers who have a degree in nutrition, preferably someone knowledgeable and works in their profession. If you are someone or know someone that I can speak with, it would be a great help. Why? Well because my next article is due the 27th and I want to “interview” a registered dietitian or nutritionist with their degree or certification possibly (preferably degree) but I will consider certification. I don’t mean “interview” as in ask you questions about yourself, but questions pertaining to my topic that I need to write about (which I will not share with everyone until it is published) will share it with the person I interview. I will cite whatever information you give me as your own words, and make mention of you in the article because that is part of using a source (the same way I did in my article when I had my professor speak on the topic of plyometrics from his own perspective) – I quoted him and stated his credentials (degrees and certs). 

If you would be interested, please email me or get leave a comment and we can discuss the details. P.S the interview will be conducted via email to keep it private. Thank you.


“Go to” Lunch ideas


Hey fellow bloggers and readers, 

I have a short blog today, mostly because I need some ideas & I want some recipes again. Normally these post get many people on board, so hopefully this one goes well too.

I need some “lunch” ideas, more or less what do all of you eat for lunch? Do any of you not eat lunch at all? do you think of lunch as snacking or do you actually eat a meal? I was at the store a couple of days ago with some friends and we were doing some shopping together, and we both came to a realization that we don’t know how to shop for lunch food. Yes?! I know weird, right? well we know we can eat sandwiches, and we can eat soups, but we wanted something different, and while yes I do use Pinterest quite often, we failed to even look this time around. I told him I would ask all of you for lunch ideas and the next time we both go grocery shopping we would use your recipes, and ideas so we could avoid this problem from happening again. 

One would think lunch is the easier meal to figure out, but for myself and my friend, we find it the more difficult meal to decide on. Help us out and share your lunch ideas!

Your fitness blogger,

Shay-lon xoxo

Fresh or Frozen Veggies


How do you prefer to buy your veggies, fresh or frozen & why?


I typically purchase them frozen because they tend to last longer than fresh and sometimes they are cheaper & since I live on a college student budget, the price matters to me; I like more bang for my buck.  If you haven’t read my blog on grocery shopping 101, please take a look at it: definitely worth your while & will save you time and money. 

I do like fresh vegetables, and will splurge on them for peppers, onions, tomatoes, etc. Not all my veggies are bought frozen (mostly just the broccoli, green beans, artichokes) stuff like that. This isn’t a blog post about whether one is better than the other, I figure the only thing that matters is how they are cooked and if you are getting the full nutrients. Although here are some things to keep in mind when purchasing vegetables whether fresh or frozen:

  • If buying frozen, check the sodium content, sometimes frozen vegetables if mixed in pre-made sauce or have other seasonings will have more sodium content. ( I buy the plain veggies with nothing added and add my own seasonings when I cook them)
  • when purchasing fresh veggies, make sure to have knowledge around when they are ripe, when they are no good (spoiled) and sometimes the prices change during certain seasons. 
  • Fresh veggies tend to hold in the flavors more, especially peppers and what not. 
  • cook them in a way to not lose all the nutrients.
  • you can eat most veggies raw, chances are you won’t want to eat frozen veggies raw.
  • Fresh veggies can be good for some “fur babies” (pets)
  • Both taste good- bias opinion
Everyone is welcome to share vegetable recipes on this post as well as let us know what your favorite veggies are! Thanks for reading, feel free to comment, like, share.
Your fitness blogger,
Shay-lon xoxo

Pizza! Pizza! Pizza!


Hey Bloggers, 

I picked up a few shifts at work this evening, so I will not have time to do my everyday fitness and health post, but instead decided to talk about PIZZA! PIZZA! PIZZA! I know many of you, including myself love pizza nights and have our own favorite toppings we just can’t get enough of. I am hoping this sparks some fun commentary and use this as another way to get to know my audience. I hope all of you have fun with this and I cannot wait to see what some of you shared! 


I love Margherita Pizza (it can be made in various ways) but the common toppings are: Tomato sauce, mozzarella cheese, Tomatoes, basil, and added garlic. Sadly nowhere I reside makes it.  So whenever I go to bigger city’s and I dine out for pizza, I order it. 


Funny story, as a kid, I used to only like cheese pizza, but whenever my family would order pizza with other toppings on it, I would take all the toppings off the pizza and eat it, then I would eat the toppings separately. Sometimes I wouldn’t eat the toppings at all and sometimes I would even take the cheese off and eat it separately. Talk about weird.


Typically I enjoy a thicker crust for my pizza, just the fluff and stuff 🙂 


I don’t like pineapples on pizza, sardines, onions, green peppers, chicken, ham, mushrooms, jalapenos (all of these I do not enjoy on my pizza).


If I am ordering from a place that does not have my Margherita pizza available then I either order just cheese, or pep, or add black olives and if I am in the mood banana peppers. 


Can’t wait to hear all of your pizza likes and dislikes! Also, if you make your own pizza, let me know!!! would love to hear! 


Your fitness blogger,

Shay-lon xoxo

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The Paleo Diet – What is it? what is it not?


I hope someone can understand my humor with using a picture of a dinosaur, if not,, I am disappointed in you & therefore, we can no longer be friends, lol. (Kidding).  So by now everyone has heard of this thing called the “Paleo Diet” and by now it has been a booming success for tons of people, as a matter of fact I have yet to hear anyone tell me it doesn’t work/ but I have had people make “fun” of this particular diet and normally the joke goes along with the reason why they think this diet is a joke.  Now, I myself  will be semi bias because I like the concept of the Paleo Diet and I have an fitness idol whom I look up to that is a Paleo.  It is because of her that I even heard of it, that I have tried it, that I like it and because of her I am still on the road to becoming Paleo as we speak (its been rough, I need to do a better job of picking and choosing foods that fit in the spectrum of paleo) so I’ll leave it at I am a work in progress.  Outside of this, I have found out recently that some people call themselves “Paleoish” because they aren’t fully paleo and choose to eat some of the same foods that being Paleo doesn’t allow. Reason being? They want to, out of habit, or because they don’t feel the necessary need to eliminate foods they would normally eat and this is all very understanding although very confusing at the same time.  Now while the Paleo diet has been all over tabloids, some of you may not fully understand the diet and may not even know what it means to be Paleo and live this lifestyle; so I am here to teach away! First off, I will make mention that the Paleo diet consist of eating tons of greens (preferably each meal, i.e breakfast, lunch, and dinner), More specifically the diet is a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

Now everyone can understand why I like this type of diet and why I have some sort of feelings towards it because it isn’t something too hard where no one can maintain it, but it takes a lot of getting used to. Fair enough. Now you have heard my opinion once more, and it is time to share facts about this diet, below I have listed the pros and cons of the Paleo diet.  I will also mention as I have in the previous diet some information about it toward the end and give a total outcome. 


  • rich in soluble fiber
  • naturally gluten free
  • low on added sugars, salts, trans fats, & high-glycemic carbohydrates
  • no shades of grey when it comes to exploring foods (it is black and white what foods fit in this diet)
  • no need to count calories
  • no need to guess on appropriate portion sizes
  • improve energy levels
  • cuts out high calorie processed foods
  • encourages plenty of vegestables 
  • weight loss is common (fewer calories are being consumed)


  • Heavenly reliant on meat (meat isn’t as lean as it used to be)
  • Falls short on micronutrients (i.e calcium and vitamin D)
  • Restrictive diets almost never last
  • Too hard for the majority of people to maintain for a long period of time
  • Weight loss can start weight gain because any time you choose to eat from the restricted list of foods, you will gain the weight back
  • Time consuming & expensive for some

So with this all being said, the choice is yours with how you want to go about this particular diet.  The problem with the paleo diet is it stands for the “caveman” way of life, where we eat mainly meats and veggies and continue eating fats as we have (“good fats) and this all seems normal until you realize you no longer can eat dairy, legumes or hardly any carbohydrates and we all know we need carbohydrates for energy; especially our runners out there. That fact it gets rid of eating processed foods and sugars in my opinion is a plus and I like that about it. Remember how I mentioned that some people consider themselves “Paleoish” well this is because they don’t eliminate the legumes and still eat carbs are a more regular basis then what a “true” paleo would.  I said that I didn’t think it was hard to maintain, but that is because most of what it is asking should be a goal while eating healthy anyways (i.e less carbs and more proteins) but I can understand how one could find this to be confusing and frustrating.  We have to keep in mind, the world is constantly changing and this means foods are going to change, which means ingredients will change and things will have what they didn’t have in them before; which means this diet can cause issues if things do decide to go south because this diet wants us to eat grass fed meats and organic veggies and fruits and no refined grains.. we don’t know if we will still have these options as time strings along.  

With this diet, restriction is VERY high, hell it got rid of a whole food group (dairy) and this is one thing that I am against in my own right.  I am lactose intolerant so I try to stay away from dairy anyways, but I still manage to eat cheese every now and then; while it does have tons of fats in dairy products they also offer nutrients that we could possibly be missing out on and for those of you who are unaware of the nutrients your body needs or don’t pay much attention to this kind of stuff (it is very important that you start) especially while dieting because this could be the choice between life and death or sickness and wellness.  Not to mention you should always want to know how you can replace what you are not getting from normal foods and find supplements that are safe and tested. Now below I will list some foods that one can eat on a paleo diet and I will list the foods not allowed while being on the paleo diet:


Foods you can eat while doing the Paleo Diet

  • All veggies are acceptable (including sweet potatoes) Preferably local and organic veggies. 
  • Fruits: organic and local are preferable. If you are trying to lose weight and not very active, lower the fruit intake to one or two pieces a day(carbs add up)
  • Eat meats and eggs freely (grass-fed and pasture raised), stay away from meats that have preservatives and color/flavor enhancers. Game meats, organ meats, pork, beef, chicken, turkey, goat, lamb, eggs (from chickens, ducks, quail, ect)
  • All species of fish, fish eggs and shellfish are accepted just watch for the mercury content and (smaller fish have generally less heavy metals and toxins i.e anchovies)
  • Nuts & Seeds are all good, even butter that is made from them (coconut flour and almond flour is also preferred) Peanuts do not count because they are legumes & legumes cannot be eaten on a paleo diet.  If one is trying to lose weight, limit the nuts and seeds to 1 or 2 ounces a day. 
  • Sea vegestables can be eaten
  • Fats allowed: tallow, lard, coconut oil/milk/manna, extra virgin olive oil, walnut oil, avocado oil, macadamia oil, and hazelnut oil. 
  • Beverages accepted: Filtered or spring water, Herbal tea, coconut water, freshly juiced fruits or vegestables

Foods to eat in moderation

  • Coffee
  • chocolate
  • sesame
  • dried fruit
  • alcohol (all kinds)
  • caffeinated teas
  • sweetners (i.e raw honey, stevia, coconut sap, grade B maple syrup)

Foods to avoid

  • Grains (flour; especially white flour, bread, pasta, cookies, cake, bagels, muffins, tortillas, rice, corn, quinoa, buckwheat, wild rice, spelt, rye, oats/gluten free oats, 
  • Dairy products: cheese, milk, butter, yogurt, ghee, whey protein powders, cottage cheese, sour cream, 
  • beans/legumes:no soy allowed, lentils, black beans, pinto beans, red beans, peanuts, white beans, garbanzo beans, (you can eat snap peas and green beans)
  • refined, iodized salt (use unrefined sea salt

Not all the foods are on either of these list, but this gives you a breakdown of what to expect when you start this diet and will hopefully give everyone a better understanding of what it means to be paleo.  I personally believe this could be tweaked to be a more balanced type of diet with less restrictions so that more and more people can actually maintain this type of diet and stay healthy at the same time.  Although, like I said I have only heard positive things about this particular diet and I myself am trying to be more paleo-like (don’t judge me) but everyone is allowed their own opinions. If anyone has any questions, feel free to let me know! Thank you for reading!



Your blogger Shay-lon


Always feel free to contact me, share, reblog, comment, follow or like 🙂 

Low carb dieting


Atkins 40 low carb diet



Okay, so like I had promised, I am going to talk specifically about some particular diets and share my take on these diets and help people understand these diets a bit easier, so that people are well aware of what they can expect from them, the pros and cons, the positive and negatives and maybe give people a new perspective on the “low carb” diet.  This diet is one of the most popular diets to date, for no other reason then because everyone wants to blame carbs for their weight gain and everyone knows there are good and bad carbs, but because people don’t know the difference nor seem to care they will jump on the low carb diet assuming this will heal all wounds. Let me be the first to say, this diet is not the healer of all wounds, it will not keep you happy in the long term unless you honestly can maintain this diet without “cheat days” and it will be a hard diet for those of you who are carb eaters. Now I am not saying this diet is impossible or even a bad diet, but it has its ups and downs and I know more people who have done this diet and failed, been stressed out, and/or gained weight then I know those who are successful being on it.  There are many different low carb diets out there and they all have the same catch phrases, same mottos and they all lure you in with the same result.. weight loss.  Because of this diet, it has been a diet that many fail to do well.. and I don’t blame you.  Going from eating bread to little or no bread, pasta, rice, beans, ect is hard and it doesn’t make one any happier when they realize how hard it really is to stick with it.

From my own experience, I tried the “low carb” diet as an experiment for myself and failed. I didn’t even last more than a month before I was back at eating carbs.  Not because I couldn’t afford it, or because my options were gross, it was because I didn’t like it, I didn’t see the benefits right away and I have a hard time maintaining diets unless I can find enough recipes with little to no carb usage. Like I mentioned before this diet is hard to maintain over the long term and it is frustrating to those who aren’t used to not implementing carbs in their diet.  This diet does show results for those who stick with it and have the disciple, it can keep one from living an unhealthy lifestyle choice, it eliminates any chances of eating bad carbs, and it promotes weight loss.  Down below I am going to list the good and bad with this diet for both beginners and those of you who have already started this diet.


  • insulin management
  • lower inflammation
  • promotes advantageous muscle tissue/adipose tissue ratio
  • It gives you more energy
  • Lipid meal shifts metabolism (will shift the body into a fat burning mode because it will make it eaiser to access the stored bodyfat and rid of it)
  • restricts food choices (restricting calorie intake)


  • You need to make it fit into your lifestyle (commit more time to food preparation, shop differently, relearn to cook without certain ingredients, and avoid certain foods)
  • You will have to consciously eat more varied foods to avoid nutrient deficiency
  • intensity is reduced
  • reduced fiber and micronutrients
  • hypoglycemia and lowered testosterone levels
  • Low glycogen levels

For all of you who are thinking about doing this diet, keep in mind the pros and cons and make sure you understand what you are getting yourself into, and most importantly, make sure it is something that you can stick with long term, otherwise what is the point? Also, for those of you already on this diet and or want to start this diet, here are some recommendations:

  • Never go more than 3 days of having a high carbohydrate day
  • Make sure the little bit you have of carbs are fibrous sources or simple sugar post workout
  • if you are choosing to go severely low on carbohydrates, taking a supplement such has glutamine may be beneficial
  • A supplement of dietary fiber and micronutrients is very important while on this diet

Finally, before you decide to start, take into account all the positives carbs have on the body.

Thank you for reading, please feel free to contact me:)


Your blogger Shay-lon