What makes for a good gym partner?

Some people are ‘lone wolves’ such as myself, but every now and then we want the encouragement of someone else to keep us pumped, grow a bond & be the ‘bro’ we need in order to hit that next PR (yelling in our ear and rooting for our success)! 

 

But.. 

 

We should be picking about who we choose to be that “bro” and that friend we call on because it does make all the difference. Down below I highlight some tips to look for when searching for a gym partner who benefits you & vice versa. 

 
 
  1. You need to choose someone who has a personality that meshes well with yours
  2. Choose someone who is close to your fitness level — unless you don’t mind playing teacher/coach (some people find that annoying)
  3. Find someone who commits to the gym as much as yourself or more so that you can count of them for the long term. 
  4. If they don’t push you to do better, don’t challenge you to excel then they aren’t a person who will benefit you. 
  5. Find a person whose schedule can work along with yours — or find a compromise you are both willing to do
  6. Choose someone who doesn’t ‘yap’ all day, but knows when to focus on the grind while at the gym — you are there for results not for a social party
  7. Choose a gym partner that keeps you accountable
  8. Choose someone that doesn’t have a huge ego, you don’t want someone that’s there to show off their gains, you want someone who compliments your gains but also confident with themselves without having to be flashing
  9. Choose someone who is open minded- because when choosing a program for yourself or the both of you, you need someone who is willing to give something a go, unless they seek different results, but not someone who talks down about your decisions *but offering advice is fine*
  10. A know it all, doesn’t always know it ALL. Choose someone who doesn’t treat you like a test subject, they might know their bodies but it doesn’t mean they know yours and unless you hire them for training you, don’t allow someone to make you feel stupid or incompetent. There are coaches with experience and degrees that can offer that type of support. If your gym partner is coming off like a ‘know it ALL’ then they are too involved with being right than being a friend & that will get old real fast. 

Thanks for reading, I hope these tips are helpful for when you are in search of a gym partner! please feel free to follow, share, comment and like 😀

 

Be sure to also follow me on social media where you can see videos, photos and tips involving being fit & healthy.

 

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For more advice and Tips, click Here & here

 

Shay-lon 

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Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀

 
 

 

Valentine’s Day Couple Workouts –

Happy Day Before Valentine’s Bloggers,

 

I realize that tomorrow will be Valentine’s day and many of you will be spending time with your significant other or spouse BUT don’t let this keep you from getting a workout in, as a matter of fact, in honor of Valentine’s day for all you couples out there (or if you will be with friends) I am going to list some exercises you can do together. Who said the gym doesn’t make for a good date? — am I the only one wouldn’t mind it? lol.  I am THAT kind of girl, but since I will be single , I won’t have as much fun as you guys (but that is okay, I am still going to get my workout in nonetheless). This list isn’t exclusive, so there are other exercises that can be done with a partner or friend, but just to name a few:

 

Exercises done with someone you love:

  1. Squats in sync – holding on to each others hands while squatting (opposite sides not next to one another)
  2. bodyweight partner press – depending on how strong each of you are
  3. Double crunches: this requires VERY VERY GOOD core strength, so only attempt if both of you possess this (one person wraps legs around their partner’s waist and does crunches, partner is standing the whole time)
  4. Partner curls
  5. Alternating box jumps
  6. Partner push up – one person will stand over their partner’s back with their hands on the upper back and apply some resistance as the other does their push ups
  7. Push up high fives
  8. Partner seated medicine ball twist – I have done this one!
  9. Partner superman – facing your partner and palms touching
  10. Partner resistance band chest press
  11. Squat with rotational pass
  12. Russian Twist pass- I have done this one
  13. Sit up medicine ball pass- I have done this one
  14. Forward-backward lunge with pass
  15. Wheelbarrow push-up with squat
  16. Push up with shoulder tap
  17. Reach and touch plank
  18. Side plank with rotation and clap
  19. Jump squats with clap
  20. Plank hold and jump- I have done this one!
  21. plank hold and burpees – I have done this one and it is no joke! lol
  22. Partner split lunge
  23. Partner resistance band triceps extension
  24. Partner glute raises
  25. Partner leg lifts

Yoga Poses You can do with Two:

  1. Forward and back bend pose
  2. Stacked child’s pose
  3. back bending cobra pose
  4. Dancer Duo pose
  5. Seesaw
  6. Huddle pose
  7. Double tree pose
  8. Double boat pose

Now of course, there are many other Yoga poses one can do with a friend or lover, and some are more challenging than others, so it is worth looking into whatever works for the both of you. Hopefully both of these list can add some fun, possibly more intimate ways of spending time with one another. Have fun! 

 

Your Fitness Blogger,

Shay-lon xxxxo

3 Month Break – Training a Friend

Girl, Sadness, Dark

Ugh… One of the hardest things I had to do, actually not really, but it was difficult. I decided that I would take 3 months away from training John. I know, no one throw torches at me, there is a good reason and one that hopefully he will understand. I have been doing some inner thinking these past 4-5 days and I needed to figure shit out. I needed to figure out what I am doing with my life at 24 years of age and how what I am doing is benefiting me, if it is at all. This particular thinking included: personal life, my mental health, my physical well-being, career wise, and future goals – not to mention wanting to pass my exam. I volunteered to help my friend because I wanted to see him grow and do better for himself, and I wanted to practice and get better at doing what I love, build confidence within myself and learn to better manage my social anxiety when I am talking to people. He didn’t have to pay me, nor was he under any obligation to keep me as his trainer and vice versa, we had that agreement.  I did this purely to help me, help him and make a difference in his life just a little bit so he could build up some confidence in working out at the gym. I think he has come a way, and still needs work but with time and motivation and the proper discipline, he can do it.

The hardest part about training someone is when they don’t see results, well when trainers don’t see results. I am not used to this, because people I helped prior while in college, they shown some kind of positive results, not HUGE results, but results they were proud of and it made me proud as well. It seemed like at all of John’s weigh ins, except for one when he lost 1 pound, he was complacent or gaining weight and it always  came down to nutrition, what he has eaten, how much of it he has eaten, how long he has gone without eating, his food choices, etc. I had to tell John that exercise is 20 percent of the battle, the other 80 is a good consistent diet/nutrition that positively effects you as well. I am not a nutritionist or dietitian but I do know that if you eat crap and workout, chances are: results will come slower or not at all – which makes my job a whole lot harder & stressful. because I don’t want to have to keep reminding him of what he already knows. Not to mention, he has had a busy schedule, maybe semi stressful (which stress causes weight gain as well) and I don’t think now is the time to be training him, I feel like now is the time for him to kind of take sometime and figure out everything he needs to figure out, so he can have a clearer mind, and hopefully really sit back and focus on what is important in his life – hopefully his health is one. 

Don’t get me wrong, this isn’t just about John, this is mostly about me. 80 percent of the reason why I am doing this break is for me. I want to accomplish so much that the constant worrying about my own body has strained my mind & created an obsession with wanting to reach my standard of perfection for myself. I have always struggled with wanting to reach this “perfect body image” , do better, be better, have better. Since my recent breakup in October, I have really had to build myself back up again, it is tough but I manage, and find things to do to keep my mind on my goals. This 3 months will hopefully give me time to build on myself as a whole (in and out) and to give me more time to focus on priorities.

 I don’t know what will happen after 3 months, depending on where I am at with my life and depending on where he is with his, I may end up training him again or I may not. This doesn’t mean I don’t want to train anyone at this time, because I do and I will continue to help those around me and online, I will still post my workouts and will keep my blogging going – I can manage training people for practice until I pass my exam (then I will charge you $$ LOL), just right now, I need to take a break from training my friend until he is further along and mentally ready in his own time. I hope all of you can understand.

Your Fitness Blogger,

Shay-lon xxx

Thank you for the early Christmas Gift:)

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So… I decided to make this a personalized thank you blog post to Anne , because she sent me an early Christmas Gift that I have received today in the mail. I will try to keep this short because I promised to send her a letter – so can’t give all the goods away in this post. I just wanted to tell her thank you so much! I appreciate all our wonderful conversations, our laughs, name calling and vulgar personality traits that we have in common! lol. Not to mention our love for Lana Del Rey 😛 —- that is the reason I still keep you around! XD jk

I have never gotten a gift from a fellow blogger before, and let me tell you, it feels amazing, we live in different countries and shit is expensive to send people, but she made it work and she did it out of the kindness of her heart! I literally teared up because it is the my first Christmas gift of 2016 and it feels so damn good that it came from someone as sweet as Anne, I cannot wait to open it! I thank your husband for being awesome enough to not get upset over the expense. LOL. Tell him I am worth it!!! haha. jk  No but seriously, once she gets better, I hope she can read this blog post, because honestly, this was the best part of my day when I seen this in the mail 😀 I appreciate it Anne, thank you so much! I decided to not use vulgar content within the blog to save the audience from our childish ways! lmfao. 

P.S Anne, does this officially make me your trophy wife? 🙂 —- xoxox

Personal Training: Helping a Friend Day 35

helping-a-friend-day-35

FitFam! 

Happy Wednesday! Glad all of you could join me for another day of my blogging about our workout today. Today was a bit different than the usual, actually a lot different for John since he normally does not do any of these exercises when I assign him workouts (for good reason) but we will be starting resistance training workouts soon.  Yesterday I had asked another gym-goes whom I have worked out with once before if I could join her for today’s workout since I had nothing planned for myself and it would save me some time and give John a break from cardio a bit – something new and fun.  It was her leg day (I know, luck me right) lol & she is good for making the workout so you really feel those gains – I would know because I was aching for 2-3 days after the upper body workout we did, but my back is looking good; so worth it. Therefore, I decided to have John workout with us as well:

John’s Workout:

Warmup:

  • No proper warm up, but he did walk on the treadmill for a little while, waiting for her to show. 

Workout Session:

Air squats (pyramid):

  • 1 X 12
  • 1 X 15
  • 1 X 20
  • 1 X 25
and all the way back up to 12 reps.  He said he could feel the burn with these, which was awesome, I demonstrated the movement for him and made sure to watch his form/ which was actually fairly well for a first timer. I had to remind him to get low, but I realize his hip flexors could be tight or core, so I didn’t enforce it too much – something we will work on because I have always had tight hip flexors & it sucks to do squats when you do. He was sweating afterwards.
Sumo Squat (barbell)/ smith machine:
  • 1 X 12, 35LB
  • 1 X 10, 55LB
  • 1 X 6, 65LB
  • 1 X 3, 70LB
The sumo squat was a bit harder for him to do, I wanted him to just try it out and let me know what he thought, he has a weak core ( which I can tell) but something we are learning to work on and it helps to know this because then I can aim goals at strengthening it and making his weaknesses into improvements.  I gave him a few pointers and stood behind him guiding him through the range of motion during his squat, so it helped a bit, but not enough for me to allow him to do them on his own yet and something we will work on when we cross that bridge.
Superset:
  • Leg extensions (machine): 4 X 8, he did the first 3 sets at 50LB and the last set at 70LB. 
  • Weighted walking lunges: 4 X 10, he did one set with 10LB dumbbell, one set with no weights, and one 2 sets with 5LB dumbbell. 
I will say that he has poor form when it comes to lunges and many people do, especially if you have suffered injuries, or have a weak core or not great stability. He does better with no weights vs weights and he does better with 5LB dumbbells versus 10LB dumbbells. This was giving me an opportunity to see where his weakness was in his lunge. Of course there are other functional exercises I can have him do in place of lunges when necessary but I want him to work on this. Posture during a lunge is very important, I will be the first to say I never had “great” lunge posture for the longest time, and it was always difficult for me to do lunges- I dreaded them. The leg extensions he did well on, he doubted himself, saying “he couldn’t do 70LB” but when he least expected it, he pulled through. 
  • Cable kickbacks: 4 X 10, he did 5LB for the first two sets and 10LB for the last 2 sets
  • Goblet squats (using the cable): 3 X 6, he did 1 set at 10LB and the last 2 sets at 30LB. 
The cable kickbacks were awkward for him using his right leg, because he is left handed, but something we can improve on and he hasn’t quite mastered them, but it was all new to him and new to me as well. The Goblet squats he didn’t struggle with, he did well with those for the most part. 
Overall, I realize he isn’t ready for strength workouts yet, but I wanted to give him something different to experience. We shall be starting resistance training within the next month or so.. depending on his progress. I wasn’t upset with anything he did because he was learning and participating and didn’t give up and that matters to me most! I love that he didn’t allow these workouts to intimidate him but did what he could – this is always a positive site for any trainer. Tomorrow it will be back to the stuff I create for him. 
My Workout:
Warmup:
  • I was on the treadmill for about 5-8 minutes doing 3.5 speed
Workout Session:
Sumo Deadlift (barbell)/ Pyramid: 
  • 1 X 12, 65LB
  • 1 X 12, 105LB
  • 1 X 8, 135LB
  • 1 X 5, 155LB
My highest deadlift has been 170-175, but I have never done sumo deadlifts before so it was a bit awkward for me at first and I didn’t do a perfect job, so this is an exercise I will pay more attention to and work on, because I want to better myself in it. 
Sumo Squat (Pyramid) (barbell/smith machine): 
  • 1 X 12, 35LB
  • 1 X 10, 55LB
  • 1 X 6, 65LB
  • 1 X 5, 70LB
I have never done a sumo squat either, again another awkward exercise for me, but I did what I could, I definitely realized I couldn’t get as low on a sumo squat compared to my normal back squat.  Which kind of bothered me, but I wasn’t too worried about it. My hips were tight as hell today per usual. The girl we did the workout with, did a great job with these workouts, she introduced them to us – I am thankful for that. 
Superset:
  • Leg extension machine: 4 X 8, 70LB
  • Weighted Walking Lunges: 4 X 10, 10LB

The superset wasn’t bad, I felt the burn during the lunges, because honestly we probably did 20 lunges per set since we went both ways down the aisle of the gym

  • Cable kickbacks: 4 X 10, 2 sets at 10LB and 2 sets at 5LB 
  • Goblet cable squat: 3 X 6, 1 set at 10 pounds and the last 2 at 30 pounds. 
I liked the Goblet cable squat (never have done it) and it was a good workout, definitely could feel it my legs.  The cable kickbacks were awkward for me using my left leg. It was something to get used to but no complaints because it was a good exercise to implement into my workout routine. Overall I enjoyed today’s leg day, it gave me new ideas and good laughs.  Feel free to share your workouts in the comment section.
Your Fitness Blogger,
Shay-lon xxx

Personal Training: Helping a Friend Day 34

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FitFam Tuesday!

Happy TacoTuesday everyone! Hopefully all of you get the pleasure of eating some delicious Tacos and Mexican cuisine, I kind of cheated today and went to Chipotle for lunch, so I have leftovers for dinner. It was good, because I had not been there in over a year now, and I thought I missed it a little bit.. but actually it was just decent; left a smile on my face but not something I miss all that much after-all (coming from a Chipotle fanactic!!!) – I will try to remember to get ingredients for tacos sometime this week for next weeks TacoTuesday so I don’t have a  reason to buy them. In other news, today chest and back day for me, and I made some fun changes to John’s workout today as well; which took him by surprise and I will add another PR for him today, because he did fantastic! 

John’s workout:

Warmup:

-Dynamic stretches:

  • Walking lunges
  • Leg swings (10 reps each leg)
  • Inchworms
Workout Session:
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
He did well with this mini circuit, I had to make sure he was strong enough to do a standard push up and he was, he had good form and kept up, no complaint from him or I.
Circuit #2:
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
John did very well with this as well, of course, we had a 1 minute break between sets. I probably will consider upping the reps next time on the crunch machine. 
Circuit #3:
  • Treadmill: 5 minutes, no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
  • Treadmill: 5 minutes: no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
He accomplished running with no problems, he said the first 5 minute jog was nothing, the second one he could feel it after 4 minutes, but he didn’t slow down, nor lose his pace no complain of aches. This was great news!
Core Exercise:
  • Planks: 3 sets, 1:14. I had him do the first set with 5 pounds, the second set with 10 pounds and then the last set with 15 pounds. Last week he was able to just do 5 pounds, now he has PR’d at 15 pounds of added weight to his planks. Which is GREAT news! I was very proud of him again today, he is showing progress these last couple of days and I am hoping it continues. 
Cool down:
  • Treadmill: 5 minutes, 2.5 speed, no incline
My Workout:
Warmup:
  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline. 
  • treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
Dynamic stretches: I did the same ones John did along with him when he shown up for his workout.
Workout Session:
  • Incline bench dumbbell press: 20Lb, 4 X 10
Superset:
  • Incline dumbbell flye: 15Lb, 4 X 10
  • Reverse grip low pulley straight bar bentover row: 50Lb, 4 X 10
  • Wide grip lat pulldown: 85Lb, 4 X 10
  • machine hyperextension: 45Lb, 4 X 10
The superset was a struggle but not too bad. I had never done the machine hyperextension, I started with a 25Lb weight plate to make sure I had the form and technique down and moved on to a 45Lb weight plate after realizing the 25 was easy. I definitely felt this workout. My lat pulldown PR’d is 120lb but I do about 85 with 10 reps and 100Lb with about 6-8. I need to work on my dumbbell flyes because I haven’t done them, so it was weird at first but I will work on it. The bentover row, I could do 60Lb, because 50Lb wasn’t hard at all. 
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
Circuit #2:
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
Circuit #3:
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline 
Core Exercise:
  • Planks: 3 sets, 1:00 each. I PR’d by adding 25Lb weight plate for each of my sets. Last week I was only able to do 10 pounds, now I am at 25Lb for my plank. I am hoping I will be able to handle 45Lb within the next month or two. 
Cool down:
I did the same cool down as John.
I wanted to make mention I forgot to do video footage of myself today for the “Topic Tuesday” youtube video, so tomorrow I will do it, and hopefully remember this time! Sorry about the delay. I may include my friend in the video as well, not sure yet; but it show me doing one the above exercises, so be on the lookout! Also, I have been asked to be a guest post on someone’s blog, so I will be doing that as well and keep everyone informed when it is published! 
 
Remember to share your workouts from today with me in the comment section!
Your Fitness blogger,
Shay-lon xxx