Happy New Years – This post is rated R (I have warned you)

Happy New Years BLOGGGGERSSS!!!!!! woooooohoooo!

I may be tipsy and typing all at once, but I think it is safe to do so without someone pulling me over or the typing  police coming after me – if you the typing police, I swear the wine is good and I will pour you a glass if you promise to continue to let me type and drink it. Now that I got that cautionary stuff out of the way, HOW IS EVERYONE’S NEW YEAR GOING!?! You don’t have to show me pictures of your blackout hangovers or the accidental nude picture that made it to everyone’s phones – lol. Although pictures more appropriate are allowed in my comment section, I try to keep this blog PG, but sometimes my fucking cussing gets in the way and well.. it goes up to PG-13 but then I am all like fuck damn fuck.. and woah.. it goes up to M for mature.. then shit fuck damn shit damn fuck.. and here we are at the big RATED R.  If any of that offends you, I am sorry, typically I try to keep it nun over here but every once in awhile I have to go rockstar on my blog. 

 

I did do a workout yesterday on New Years Eve and it went over very well, it was a short one, but still worthy of taking note on here. I felt kind of bad for not posting it when I was logging on social media and trying to avoid all of you, lol I am kidding. love you guys. Hopefully all of you made it to the gym or got a workout in at the house before pouring alcohol in your mouth and eating the goodies – if not, I will forgive you just this one time. I will give you an overview of how I spent my New Year’s eve, which went very well, more than I expected to say the least. 

 

It started like this… 

 
  • I went to a bar by myself for 3 hours before a friend shown up. I have social anxiety, so this was huge for me! I am so proud of myself, it wasn’t as bad as I thought it would be and I ended up talking with people until he had arrived. (random people who offered up conversation)
  • I got hit on all night long and got “business” cards with their numbers on them, lol. It actually made me laugh so hard at this.. I woke up this morning, like when did I ask someone for remodeling! lmfao. 
  • My new friend I made came by and met up with me, we bought drinks and I had 3 prior to him showing up and it was low alcohol because i am smart girl like that BUT the ones he had me drink.. well those were another story but very delicious. 
  • I wanted to dance, he wanted to dance and everyone was dancing, so I danced my ass off – i love dancing, many of you probably didn’t know, but I love dancing and having a good time. I will dance with almost anyone as long as I am comfortable with dancing with that particular person. 
  • I got invited on the stage to dance and I did it! woot! sure did.. rocked it out and am proud of myself for doing so. 
  • I left the bar really really really late and went to Waffle house afterwards with my new friend and his friend and we ate waffles and talked.. Yum! lol. 
  • Then I got home after 4am and went to bed.. Yay! 
  • I woke up at 8 for work .. LAME!
  • I got off after 3pm – YAY!
  • I opened a bottle or two of wine – yay!!!
  • made me some hot chocolate my friend made me for Christmas (different friend)
  • drank hot chocolate and wine at the same time – taking turns between the glass and mug! lol – yay!
  • my hot chocolate is gone for now – lame!!!
  • my wine is still here and I am drinking it- yay!!

The end. ( I left out hefty details..of my whole night, but it is for the best) lol

 

My Workout – Yesterday

 

Warm up: 

  • Reps of whatever exercise I was performing first without weight

Workout Session:

  • Wide-stance Sumo barbell deadlift- 4 x 12. 1 x 65lb, 1 x 105lb, 2 x 155lb
  • Smith machine squat- 4 x 15. 1 x 105lb, 3 x 65lb and found out my 1RM right now is 145-150lb which is 50lb lower than I used to be. but I am moving on up. Superset with skater lunges- 4 x 10 per leg
  • Barbell booty dip- 4 x 15, 12, 10, 10
  • Donkey cable kickback- Right leg (full kickback) 5 x 10, 10lb. Right leg (kickback pulse) 5 x 15, 10lb.  Left leg (full kickback) 5 x 10, 10lb. Left leg (kickback pulse) 5 x 15, 10lb
  • air squats: 130 reps

Short workout but a very good workout at the same time. Feel free to share your workouts with me in the comment section and have a wonderful rest of the New Years!

 

Your Fitness blogger, 

Shay-lon xxxx

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Personal Training: Helping a Friend Day 34

helping-a-friend-day-34

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

My First Article has been published :)

Smiley, Smile, Happy, Excited, Alegre

Hey everyone, 

I wanted to let you all know that my article that was due Monday (yesterday) has been published and ready for the world to read, I hope that not only will you read my article but also check out the rest of the site because it has some neat things to offer fitness & nutrition wise. I am so excited this has happened, I feel like all the hard work I put into something has been acknowledged. I will continue to keep everyone up to date with my articles that get posted on the site and hope that many of you will continue to follow and stay up to date with my topics. The topics that I post on his website, will differ from ones I post on my own website to keep things original and not repetitive.  The link to my articlehttp://www.barrosofit.com/home/2016/plyometrics (yes this is the article for the editor)

 

Thank you for reading, 

 

Your fitness blogger,

Shay-lon xoxo

400 Followers

400

I am happy to announce, I have made my milestone of 400 followers today, I want to thank all of you who continue to follow my blog and be very supportive of my writing, achievements, good and bad days. I love blogging and love being able to speak with all you about your passions, adventures, struggles, and triumphs. It is always rewarding when I am able to hit a milestone in something I work hard at. 

I was asked to be interviewed, so once the writer posts my questions and answers to her blog page, I will be able to see the outcome, and hope to share with all of you. 

My next goal: 500 followers

Your Fitness blogger,

Shay-lon xoxox

The Former Editor of Muscle & Fitness Magazine wants me to write for his website

blogger

Hey bloggers,

I wanted to inform you on two things:

  1. The Editor in Chief of “Muscle & Fitness” magazine got back with me, he wasn’t impressed with my pitch but wants me to send him more with what he requires and told me I was a great writer and he wasn’t saying “no” to me for writing for the magazine, because he thinks I can do it, and would make a great writer for the magazine. Overall, I will be studying on “pitching” and making sure I do better this time around, I am happy he gave me a second chance at this.  
  2. The former Editor of Muscle & Fitness magazine contacted me today, asking if I would be interested writing for his website working along side with him. It isn’t paid but he will promote me throughout all social media platforms, and use my “bylines”. He seems eager to work with me, I have yet to send him an email replying back, I will do that today or tomorrow (with a “yes”) because it could turn into a job or open more doors for me down the road. Nonetheless this will be a good stepping stone, hopefully leading into the right direction. 

Thank you for the continued support, I will be very busy, but hopefully it will pay off in the end. Something good came out of my bad week. 

Your fitness blogger,

Shay-lon xoxo

Fitness Magazine “Pitch”

pitch

Hello Fellow Bloggers,

I have some good news to share with all of you today. I wanted to announce that I have got in contact with the Editor in Chief of “Muscle & Fitness” Magazine on twitter, asking him if they were interested in having a writer for their magazine and he ended up sending me a private message back on twitter, asking that I send him a “pitch” to be considered for the job/article. I am very honored and over joyed, but I am very nervous and anxious, I have never had to send someone a “pitch” before and I was at work getting this news, so it was hard to focus on work when I was deciding what topic to talk about. Nonetheless, I found the topic that I want to pitch to him about and I am hoping I get a chance to write for this magazine, because it would truly be a dream come true. It could be the break I need, the highlight of my year, it could go either way; I could get the job and write an article or I could flop and have to savage what would be left of my self confidence and dignity.  I will not  lie when I say I am very, very, very, very, scared. As of now I will be doing my homework on writing a “good” pitch and provide him with my pitch before I go to bed, wish me luck, I am going to need it. Worse case scenario, I tried, right?!

Your Fitness blogger,

Shay-lon xoxo