Phase Two: Week 6|Day 36|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 2-5. 100 lb (1 minute bench step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb (1 minute DB clean- 20 lb between sets)
  • Decline DB bench press: 3 x 2-5. 60 lb (1 minute running in place between sets)
  • Dips: 4 x 2-5. ( 1 minute kettlebell swing- 8kg between sets)
  • Barbell bench press (close grip): 4 x 2-5, 65 lb (1 minute smith power clean – 75 lb between sets)
  • Smith machine hip thrust: 3 x 4-5, 205 lb (1 minute bench step up between sets)
  • Hanging leg raise: 3 x 4-5 , 10 lb (1 minute bench step up between sets)

Today starts the last week of this particular program & I am so very excited with how far I have come in strength gains and endurance. I ended up adding 10 lb to my hanging knee raise and was able to do the movement like so and even increased my DB incline press by 10 lb and did 5 good reps. 

Let me know what your workout was today? How ya feeling afterwards and any new PR’s.

 

Fitness WonderWoman,

Shay-lon xo

Baked Butter Garlic Shrimp (recipe)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/recipe-2-baked-butter-garlic

Ingredients:

 
  • 1 lb of raw shrimp, peeled & cleaned
  • 5 tbsp of softened butter
  • 3-4 large cloves of garlic, crushed
  • salt and pepper
  • fresh or dried parsley to use as a garnish
  • lemon wedges (optional)

Direction:

  1. Preheat oven to 425 degrees
  2. Spread butter evenly on the bottom of the baking dish
  3. sprinkle crushed garlic over the butter
  4. add the shrimp 
  5. bake for 7 minutes, then stir/turn shrimp, then bake for another 7-10 minutes
  6. squeeze a lemon wedge if desired and garnish with parsley

This dish would probably go great as part of a pasta dish, or as a side to a steak, even possibly adding it to a salad might be okay. 

How many of you are shrimp fans? let me know in the comment section!

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 32|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope 

Workout:

  • Low cable crossover: 3 x 16-20. 40 lb (1 minute jump rope between sets)
  • Cable Crossover: 3 x 16-20. 40 lb ( 1 minute bench step ups between sets)
  • DB flyes: 3 x 16-20. 20 lb (1 minute squat jumps between sets)
  • Cable rope overhead triceps extension: 3 x 16-20 , 30 lb (1 minute side to side shuffle between sets)
  • Cable lying triceps extension: 3 x 16-20, 30 lb (1 minute kettlebell swings – 8kg between sets)
  • Triceps pushdown (rope attachment) : 3 x 16-20. 40 lb (1 minute goblet squat -30 lb between sets)
  • Cross-body crunches: 3 x 16-20 ( 1 minute running in place between sets)
  • Standing cable woodchop: 3 x 16- 20, 20 lb (1 minute lunge jumps between sets)

Today my knee didn’t hurt much except for the goblet squats, but still got things done in a timely manner and worked up a good sweat. The more reps, I lowered my weight, but it brought on muscle soreness in a different way, really focused on pushing my cardio and also getting through this rep range. 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets)
  • Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)
  • Barbell shrug: 4 x 6-8. 165 lb (1 minute DB step ups – 20 lb between sets)
  • Barbell curl: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between sets)
  • Seated barbell curl: 3 x 6-8. 40 lb ( 1 minute med ball slam- 10 lb between sets)
  • reverse barbell curl: 3 x 6-8. 50 lb (1 minute DB lunge – 20 lb between sets)

My left knee was bothering me today during my workout, can’t say I enjoyed the pain and I didn’t take it easy on myself, but I did decide to add some muscle lotion afterwards and that took the pain away for now, hopefully later I will ice it and just rest up. 

 

Fitness WonderWoman.

Shay-lon xo

Athlete’s Foot (health/injury)

Wednesday Injury/health condition chats. This one might sound familiar to some of you. Have you heard of athlete’s foot? I first heard of it in middle school when a coach of mine was talking to a fellow classmate about it, but to say I have had it, would be a lie but luckily after doing research during college and learning some things, I am now more understanding of what this is. Hopefully this post will be helpful to you as well.

 

What Is Athlete’s Foot?

A fungal infection that effects the skin on the feet and is considered contagious. 

Just an Fyi, it has been known to spread to hands and toenails. 

 

There are more mild cases and some that are very severe – I shown a picture that wasn’t severe, but feel free to look at some of the more severe cases, they can be very scary. 

 

Causes?

 
  • Direct contact from someone who has it
  • touching surfaces contaminated with it
  • Can be found in locker rooms, around swimming pools and in warm & damp areas

Risk Factors:

  • Visiting public places barefoot
  • Sharing socks, shoes or towels with an infected person
  • wearing tight fitted , closed-toed shoes
  • sweaty feet
  • Minor skin or nail injury on your foot
  • keeping the feet wet for prolonged periods of time

Symptoms:

  • itching, stinging and burning between the toes
  • itching, stinging and burning on the soles of the foot
  • Blisters on the feet that itch
  • cracking and peeling skin on the feet
  • dry skin on the soles or sides of the feet
  • discolored, thick and crumbling toenails
  • toenails that pull away from the nail bed

Most doctor’s will diagnose this infection by doing a skin test or from the symptoms described

 

Treatment:

  • OTC medications (over the counter)
  • Prescription medications
  • home care – soaking feet in salt water or diluted vinegar to dry up the blisters

Something to keep in mind about Athlete’s foot, is that it can lead to more severe cases if someone is allergic to the fungus or if it goes untreated it can cause other issues with worse consequences. There are other alternatives to ridding of athlete’s foot but the above listed are some of the more popular ways. Be sure to consult with your doctor. 

 

Fitness WonderWoman,

 

Shay-lon xo

When in doubt .. cream it out..

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Fitness/health Advice Podcast #3

Quality of life

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/fitness-health-advice-3