Got milk?

milk

Have you ever been to the grocery store to pick up some milk and noticed how the majority of the skim milk is gone and wonder why? Well, so have I. I mean we assume because it is “healthier” and has less fat in it, which it does contain less fat in skim, but who is to say it is “healthier”. I mean in my opinion, milk isn’t so bad when you drink it in moderation and if you don’t have a lactose intolerance like myself. So what is up with all the skim milk being gone? people have this thought that the less fat something has, the healthier it is for you in ALL cases, and sometimes that isn’t so. 

 

Man, oh, man do we have a fun topic today, because I am going to hear about all your choices when it comes to milk and why you choose one over the other, if you are a milk drinker. Don’t be scared, no judgement here, just curious what milk everyone prefers. 

 

Now I know we also have 1%, rice milk, coconut milk, and raw milk, soy milk. Among many other types of milk, but I didn’t want to spend all day on a post going through every single type of milk available to man-kind so I chose the ones that I think are more popular than others. Not to mention, I listed one of my favorite milks, can you guess which one? Keep in mind, I may spend time on these other types of milk in a different post, but for now lets stick with the ones at the top. 

 

Myth unbroken: Whole milk isn’t substantially made of fat (only 3-3.5 percent of fat).

The world “Whole” milk stems from the way it comes from the cow before processing. 

 
 

So just basing it off of Whole, Skim and 2 percent.  People will argue both ways whether one is better for you, but it comes down to what else do you eat that contributes to your diet. Drinking milk in moderation, no matter the fat content is best for you rather than drinking it excessively. Yes, whole milk has higher saturated fats (not the good kind of fats) but this means very little if you are someone who doesn’t drink milk abundantly. I find that the best way to determine which type of milk to drink is to determine which one taste good to you, what are your health goals, and what is your diet like now.  

 

Almond milk

  • Can contain as much calcium and vitamin D as dairy milk 
  • Rich in potassium, magnesium, manganese, Vitamin E, copper and selenium
  • Naturally low in saturated fats
  • no dietary cholesterol
  • Normally few calories
  • Some studies have proven that we absorb the nutrients better in dairy milk vs almond milk
  • Almond milk typically cost more
  • High in omega-3 
  • Contains no animal by-products (if this is important to you)

By the way, if you took a guess at which type of milk is my favorite, the answer is Almond milk, but I grew up on whole milk and I have no issue drinking 2 percent milk, but I am also lactose intolerant so I normally don’t drink dairy milk much anymore, Especially since it makes me bloated. This is not to say that Almond milk is more “healthier” but it does have some great benefits, but this also depends if you buy the sweetened or the unsweetened Almond milk, so take that into consideration. 

 

I figure I would let all of you decide which milk is best for you, because if you leave it up to me, I am going to tell you that it depends on your needs and goals in wanting to be healthy and fit. I will then make mention drink it in moderation and you won’t have to make HUGE decisions at the grocery store when it comes to choosing which milk. Thanks for reading, please feel free to share, comment, like and follow me!

 

Your fitness blogger, 

 

Shay-lon xoxo

Advertisements

Is Water Aerobics better than land based exercises?

https://www.youtube.com/watch?v=veJN-XyYoiM

So I will admit, this is probably bad timing since summer is almost over, but where I live there are gyms that offer indoor pools all year round for those who want to swim for their workout or enjoy the hot tub. I cannot imagine being one of those people, because once summer goes away, I don’t want to even imagine myself in a swimming pool (I can handle being in a hot tub) BRRRRR! With the weather cooling down, I don’t expect many people using this type of workout, but someone can always use it for next year or use it for their indoor pool activities.  I have never participated in any form of water aerobics classes, and so I decided I would look into to, since most people know that swimming is a great total body exercise.  Recently I had someone ask me if I thought water aerobics was a better form of cardio than taking a run or cycling, and to be honest, I didn’t really know off the bat, but told them I would look into it and I am happy I did because I had the chance to learn something new in my field and share with all of you.

 

For starters, swimming is a great at increasing cardiovascular health, joint health and builds upper and lower body strength (which I knew this much already).  Secondly it never crossed my mind but swimming is a great exercise for those easing their way into exercising and need something that is low impact.  Duh, right?! I know. I guess my fitness mentality didn’t kick in right away, don’t blame me, it has been a long week. To be continued… 

 

Benefits:

 
  • Low impact exercise
  • Total body exercise
  • Good cardiovascular exercise
  • builds strength in both the upper and lower body
  • “Calorie Burner”
  • Great for seniors & older adults
  • Helps rehabilitate healing muscles and joints
  • Great for those who live in a hot environment
  • reduced chance of injury

So as you can see water aerobics has many great benefits. Bear in mind that you still need land based exercises in order to get the benefits from a weight bearing exercise to maintain a healthy bone density. All in all, based on this information alone, I think swimming can offer some of the same benefits as those who run or cycle but I would definitely recommend it over running for someone who needs a low impact activity in the beginning, but wouldn’t use it as a supplement to weight bearing exercises. Depending on the clients goals and their fitness level, water aerobics could make for a great strength and cardio exercise.

 

One thing I will mention is so many new water aerobic videos are being posted all over the internet and NOT all of them make sense or have a reasoning behind the movements, I feel as though if you are interested in participating in a water aerobics class, that you speak with someone who is certified in this or a coach who knows what they are talking about. I know we all know not to believe everything we see or hear on the internet but because a lot of these new and improved water aerobics are being advertised, people don’t stop and actually think about the relevance of the exercise and will try anything just because it looks “cool”, not everything that looks cool has a purpose. Thanks for reading, feel free to share, like, comment and follow!

 

Have you done water aerobics? Share with us your experience.

 

Your fitness blogger,

Shay-lon xoxo

Shay-lon is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to [insert the applicable site name Amazon.com

Pizza! Pizza! Pizza!

pizza-toppings

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

Shay-lon is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

Leg curl (machine) Exercise

https://www.youtube.com/watch?v=ELOCsoDSmrg

Fitness enthusiast and gym goers, I wanted to introduce you to another beginner’s machine based workout that you will find at most if not all gyms.  This particular exercise is very simple and doesn’t take much to learn how to use it, I posted a video up top for those who would like a video demonstration but will also post the “how to” portion in writing so that you can read the steps and use proper form and technique. 

This is not necessarily a go to exercise for me, but when and if I need a lower body warm up or want a steady workout regimen, this is one of the workouts that hit the spot.  Normally I don’t push for machine workouts only, depending on the client this could be a helpful exercise and it does work wonders if you use it correctly to match your needs.  I find that many older adults make good use of this, not saying the younger crowd would not benefit (because you can and will) but many older adults to seniors tend to use this machine, along with others and I think that is a solid idea; especially if you are beginner and not sure where to start.  

This particular exercise is one that does use isolation, so it does not use the full ROM that other exercises could very well do, so if you do use this exercise, also try to add some exercises to your regimen that use a full ROM that are safe and are capable of using so that you can work others muscle groups as well. 

How Do I do this exercise?:

  1. Firstly, you will need to adjust the machine lever to fit your height, then will need to sit on the machine with your back against the cushioned part of the machine.
  2. Place the back of your lower leg to the padded lever, then secure the lap pad against your thighs (this is very important), grasp the side handles on the machine as you point your toes.  Ensure that your body is straight (not slouched) and make sure your legs are straight as well. 
  3. As you are exhaling, pull the machine lever as far as possible to the back of your thighs, you will need to keep your torso stationary.  
  4. Slowly return to the starting position. 
  5. Repeat for the recommended repetitions. 
 

So as you can see, the steps are very short and to the point. Specifically this machine is used to work the hamstring muscles,but like I said, it is an isolated movement, so you will need and want to make sure that you add other aspects your workout in order to get more out of your workout in the long run. I would highly suggest this workout for all ages and make sure to load it appropriately, do not do more than what you can handle, use proper form/technique when using any machine, and be controlled. There is no need to be super fast when doing this exercise (I see speed demons flying through this exercise).  Thanks for reading, feel free to follow, share, comment!

 

Your fitness blogger,

Shay-lon xoxox

 

 

How do you manage your stress?

Hello bloggers!

Today’s problems that we can and cannot control can sometimes give us the most stress, the financial burdens, our relationships, our work load, if you have children or pets, sometimes our neighbors or bosses, the weather, the town or environment we live in, death, our past we hold onto, school, struggling to self- identify, our religions, not meeting a goal, our anxieties, fears, sleep deprived, illnesses, sexual desires not being met, lack of self esteem and confidence, struggling between what is right and what is wrong, sports, family members, holidays, birthdays, moving from one place to another, being homeless, losing your job, not having transportation, not understanding, anger, confusion, negativity, handicaps, losing, comparing, health, being a hero, struggling, etc. I could name so many things that could bring on stress on a daily basis for each and every one of us. I named just a few that I know are fairly common reasons for why people are stressful.  As a matter of fact, I am sure one of you reading this might be feeling somewhat stressed for one or more of these reasons and not even realize it. I know I have stresses, I was just stressing the other day and I am in a grumpy not yet stressful mood now (just woke up in pain and have a lot on my mind).  So, even myself has stress, more stress than I actually want in my life and sometimes more than I can handle.  The problem isn’t that we ALL stress at some point in our lives, the problem is HOW we handle the stress when it comes knocking at our doors.  I can share with all of you ways some people handle it: alcohol, drugs, violence, hate, greed, addictions, obsessions, emotionally disconnecting, running from it, bottling their feelings/thoughts, taking over the counter medications, suicide, etc. I realize this list isn’t the list we want to come to terms with, but more than likely someone has handled stress in one of those ways and not saying what they did was WRONG, because we cannot preach something if we have no idea how that person is feeling or what they went through, but there are BETTER ways to manage stress, more productive ways that prevent us from going down a road that is dark and lonely. 

I am hoping this list of ways to manage stress will come of use to those of you and myself when we run into a stressful situation and need something to help us get by. “Sometimes we think we have it bad, but bad only exist when we allow it to conquer who we are as a person” -Shay-lon Moss

How do you manage stress: 

  1. Ask yourself what can you do about the sources of stress (what is causing your stress)
  2. Keep a positive, realistic attitude (hard to do, but only you can do it for you)
  3. Learn and practice relaxation techniques (some may find this helpful and others will not)
  4. Exercise (cliche because I workout, but exercise is said to help)
  5. Eat healthier (take care of your health)
  6. Manage your time wisely (set goals, to do list, plan, etc) 
  7. Say no when necessary to things that add more stress in your life
  8. Make more time for hobbies and interest (this is important)
  9. Get enough sleep (this is also very important and for some hard to do)
  10. Don’t rely on alcohol, drugs or food in order to ease your mind, it will be short term and will only be more stressful down the road.
  11. Spend more time with people you love being around (people who are doing well, people who love and support you, people that make you laugh or smile)
  12. Talk with a professional or look into taking a stress management class 
  13. Listening to music has said to help with getting your mind of the stressful situation

Sometimes it isn’t about coping, it is about allowing everything to come to surface.  I always tell myself and others when they are enduring stressful situations to allow tears and madness out, because keeping it in, fucks with your mind. 

This is what could happen if you don’t manage your stress: 
 
It can wear down the body’s natural defenses and cause symptoms: 
  1. Dizziness (being out of it)
  2. General aches and pains
  3. Grinding your teeth
  4. headaches 
  5. indigestion
  6. increase or loss of appetite
  7. muscle tension in neck, face or shoulders
  8. Problems sleeping
  9. Racing heart
  10. Cold and sweaty palms
  11. Tiredness and exhaustion
  12. Shaking 
  13. Weight gain or loss
  14. Upset stomach and/or diarrhea
  15. Sexual issues
  16. Being irritable, impatient or forgetful
“Stress is something we want to avoid, but avoiding it becomes more stressful” -Shay-lon Moss
Your Fitness blogger,
Shay-lon xoxo

Hotels with Gyms

hotels-with-gyms

Hello bloggers!

Have any of you ever booked a hotel based on it having a fitness facility (among other amenities) and because you booked a luxury or upscale or semi upscale hotel, you assumed all their amenities would also be that way, but when you arrive and after checking out the place, you are distraught by the size and lack of equipment the hotel gym provided. I know I have many of times, and it bugs me to think that my workout can be compromised because of the lack of equipment.  In the recent years that I have booked hotels, I don’t normally book the most expensive hotel and I don’t book the lowest priced hotels, but stay somewhere in the middle if possible and base my search on location, amenities and reviews that I read online (not to mention the pictures) and obviously the price of the room each night.  I tend to always like my hotels to come stocked with a gym, because well, I like being able to still workout whenever I am out of town unless provided I am spending more time with someone and less time on my own but it seems like the more hotels that I have gone to, the smaller the gym and more inadequate it is.  Almost makes me laugh when I see a gym with one treadmill, one elliptical machine and one dumbbell with a yoga mat (yes this has happened to me before).  Most people might find this to not be of a bother because the pool, the hot tub, the space of the room, location, and space inside in the room seem to the most important aspects when others look for hotels, but for me, I want a good quality gym and if not in the hotel, I am always hoping there is one nearby that I have a membership for or I am doomed to use what I have. 

I am going to share with you ways to cope with a gym that is lacking when you are staying in a hotel

  1. Check out the location of the hotel, is there a gym near you?
  2. is the hotel located on a safe road where running is a option (outside)
  3. do you have any family or friends in the area that have a gym membership or can provide you with information on nearby parks, etc
  4. does the hotel have a gym?
  5. bring your own equipment (small things) no need to pack the whole gym with you, but bring small dumbbells, kettlebells, TRX, etc with you if you wish to use them
  6. ask the hotel rep what their gym is like
  7. make do with what the hotel gym has, if it has cardio machines, use them.  If it has one dumbbell and a mat, be creative.
  8. Look at reviews to get an idea if anyone mentions the gym 
  9. do some online researching to see if any of the hotels in the surrounding area are said to have good quality gym facilities
  10. how long is your stay, is it going to be a HUGE deal if the gym sucks?
  11. bring dvds if the room has a dvd player and do workouts via the TV
  12. is there a swimming pool, if so, use that to get a good workout in. Swimming is a total body exercise
  13. Go for a walk to nearby shops and eateries, to get out and move
  14. rent a bike for a day if possible and ride around the area
  15. you can do crunches, push ups, planks, mountain climbers, supermans, side bends, etc all in your room. NOT ALL EXERCISES REQUIRE A GYM!!
Hopefully this list of ideas will help those of you who have had this same issue.  Sometimes you have to prepare for things to not always be perfect, so when you book a hotel, try to think outside of the box, especially when you are expecting a lavish stay and want the works.  The gym facility doesn’t have to be top of the line in order to be of use to you.  Not all exercises require a gym, sometimes you have to be creative and to be honest with you, as long as it makes sense, creativity can be a great source of exercise. Thank you for reading.
Feel free to share, comment and like this blog post. Also, if anyone has anything they would like to add to this list, please feel free to do so!
Your fitness blogger,
Shay-lon xoxo

What is your favorite Olympic sport? (I also have a fun question for those who do not like watching sports)

rio 2016

With the Olympics have ended, I wanted to do a fun post because I thought well, I am going to be gone for a while after today, I will not be able to post while away because I will be too busy having fun! Typical of me, eh? I will be absent from blogging starting tomorrow up and until possibly Wednesday Sept 7th, and if I am back in town the 6th early in the day, then I will post at that time.  For those of you who want to know, I am going out of state to spend time with my partner for Labor Day weekend, and I am so very excited, I shall hopefully remember to take pictures and post them on my Instagram account: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

Feel free to follow my social media accounts, I normally post quite often on all of them and I typically always respond to emails and comments within a reasonable amount of time for the exception of this Holiday weekend away. I have my facebook page you may follow as well: https://www.facebook.com/ShayFitnessWonderWoman/ I always upload my blog post and pictures on there as well, not to mention I will soon be using it for other means for my fitness/health career, so stay tuned. I do have twitter and other social media accounts. I have been getting emails from people and I will respond to all of those today since I will be away for an extended amount of time. I have had people ask me if they can add me on my actual facebook account and my answer to this is, I don’t normally mind if you choose to, I typically am more cautious about who I allow on my actual Facebook account because it is rather private, and has information, people I know, etc .. so just keep that in mind if you send me a friend request. Also make me aware you are sending me one, so I know, I hate having to play private investigator searching the page to find out who the person is. LOL. 

Now, question of the day, for those who watched this year or previous years, what sport do you enjoy most watching? and why? during the Olympics. I would love to hear everyone’s feedback, and for those of you who do not watch the Olympics or have no interest in sports, what is something you watch, and enjoy?:

I did not watch the Olympics this year, In the past I have enjoyed watching the track events (sprinting) and basketball, although I just think it is mere amazing the talents all the athletes have! I also like watching the “Walking Dead”, which I have already missed like 2-3 episodes of the newest season already *Frown Face* and I like watching American horror story 😀 (lady Gaga was amazing). Oh and secretly I am a “Bob’s burgers” kinda comedy girl LOL, that cartoon is amazing! haha. I will not deny it, I miss a lot of my older cartoons I used to watch as a kid (my life as ginger, rugrats, thunder cats, courage the cowardly dog, bowinkle, catdog, zee, ed edd and eddy, The Ren and Stimpy show, 2 stupid dogs, Cow and Chicken, Hey Arnold, Daria, Rocket power, Invader Zim) among other awesome ones. ugh now everything is so weird and not as good anymore.  If I am “adulting” I will watch criminal minds or law and order SVU, but I hardly like to adult.  

Leave comments! && Have a wonderful Labor Day Weekend!!!!!!

Your fitness blogger, 

Shay-lon xoxo