& I run..

Warm up:

  • Treadmill: 8 min, speed 2.5 and no incline


  • Treadmill: 20 minutes total (interval training)
  • 2 minutes @ 6 speed , no incline
  • 2 minutes at 3.4 speed, 8.0 incline

Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 


Fitness WonderWoman


Working your arms until fatigue..

People, Man, Men, Male, Adult, Person

I have never wanted to not use my arms so bad until today happened.. 


Warm up:

  • Treadmill: 2.0 incline, 3.8 speed, 12 minutes

Workout Session: Arm Day 

  • EZ-barbell curl: 5 x 15, 12, 10, 8, 6. 3 x 30lb, 2 x 40lb


  • Bicep curl machine: 3 x 10 ( full range of motion)
  • Bicep curl machine: 3 x 8 (half reps from the top)
  • Bicep curl machine: 3 x 8 (half reps from the bottom)
  • Bicep curl machine: 3 x 8 (lowering weight in 8 counts)
  • Bicep curl machine: 3 x 1 (30 second midway hold)
  • Bicep curl machine: 3 x to failure (dropset)


  • Close-grip bench press: 5 x 15,12, 10, 8, 6. 3 x 35lb, 1 x 45lb, 1 x 55lb
  • Overhead Triceps Dumbbell press: 5 x 15. 20lb

Triceps dips: 4 x to failure

Air squats: 75 reps 

My Gym Workout – Nov. 30th

Dancers, Dancer, Hops, Hop, Hupfen

FitFam, Happy Wednesday to all of you.

This time being late on writing my blog was NOT my fault, but was kind of my fault, I was going to write it earlier after I got home from the gym, but because I had an important business call & before answering it I had to have topics & pitches written down to share with the editor, I decided to play it safe and do ONE thing at a time. It all worked out – sorry if you have been waiting for me to spoon out some content.. hope the line isn’t too long today on my page, just kidding. Anyways, on a fun note, I will write a separate blog post about the phone call to save time on this one. John was supposed to show up, but he had family to tend to, so he will be attending the gym on his own in about a hour from now. LOL. I emailed him his workout (fingers crossed, he saved the email) – so he should be fine (I will look over the workout again to make sure he can manage it on his own without me) and for his safety.  Outside of that, today was a good workout, very simple, nothing to intense, and it got me in and out the gym in time to get home to handle business. That my dears, I call a good workout.


My workout:

Warm up:

I did some arm circles, big and little.


Workout session:


  • Lat pulldown (narrow grip)- 4 x 12, 85lb
  • Triceps pushdown (rope)- 4 x 12, 40lb


  • low row (narrow grip) – 4 x 12, 100lb
  • Cable upright rows: 4 x 12, 25lb


  • Triceps dips: 4 x 12
  • Vertical crunches: 4 x 12 

Incline barbell bench press: 4 x 6, 35lb 


Please feel free to share your workouts with me in the comment section, take my ideas, share ideas.. and follow my social media if you want to see pictures and videos of me!  — always a plus, rumor has it.


Your Fitness Blogger,

Shay-lon xxxx


My Gym Workout- Nov. 22nd

Gym, Exercise, Sport, Bodybuilding

Hello FitFam! happy wonderful Tuesday!

Today… Was another day at the good old gym. I woke up hoping that my warm-up would be better than yesterdays, and hoping that something good comes out of workout for my sake. I realized, that being at the gym wasn’t a race, so I wasn’t going to rush anything, instead take my time and do all I can and do my best, even if I fail, I tried and I would try again tomorrow if I needed to. I came with a positive attitude.. 


Warm up:

  • Treadmill: 12 minutes, 5% incline, 3.4-3.6mph first 4 minutes. Alternate between 5.5mph jog and 6.5mph sprint every minute. 

Again, the cardio sucked, I was on a roll during the first 4 minutes and did very well with the 5.5, but then when starting the 6.5, I stuck with it, but something seemed wrong, something didn’t feel right about my body, about the way I was feeling and I didn’t want to continue and end up hurting myself. I decided instead, that I would alternate 4.0 and 6.5 speed every minute instead. It worked out fine after that. Although the sweat pouring down my face, let me know things were just getting started. I think another reason my running has been off is I haven’t sprinted in a while, I might be starting that time of month soon and because I haven’t done interval training in a while either. I managed though and continued on. 


Workout Session:

  • Smith Machine squat with toes elevated: 4 X 12, 105lb
  • Curtsy lunge: 4 X 12
  • Cable Kickback: 4 X 12 per leg, 10lb
  • Seated calf raise: 4 X 12, 50lb
  • Superman: 4 X 12 
  • Side-lying leg raise: 4 X 12 per leg

I will admit the superman’s killed me, having to do 4 sets of 12 reps almost made me vomit.. almost. It seems like it would be an easy task, but you feel it and sometimes you just want a break but you realize you aren’t done with the set yet so you have to keep going. Me, I take my damn breaks! lol. you can judge me. The lunges after the squats were a good idea because double the leg day burn! got to love it. I did a video of ONE of these exercises for TopicTuesday today, so be on the lookout 🙂 

My squat for 12 reps, was well, HARD for 105lb, and I had to take a 10 second break between like 5 reps because i am not yet ready to do 12 continuous reps of 105lb. I used to do 200-250 with 10 reps but haven’t since graduating college .. my nutrition changed, my training changed, shit happened and now I am trying to get back to it. Anyways, today wasn’t a bad day, just a less of a bad day than yesterday. I thought I would inform all of you on some things: Goals of mine. 

  1. I need to still take my exam – hoping next month
  2. I want to get back into CrossFit again and compete this time since when I last did it, college was on my plate and I couldn’t manage, along with work – I am hoping this time, I can put my ALL into it and take it more seriously
  3. I want to train to compete in my first Spartan Race/Tough Mudder, have been wanting to do this for a while.  
  4. I want to hit 1000 followers on my blog by the end of this year! haha. – hopeful but won’t be upset about it. 

These four things are some of the goals I have for myself, so hopefully I knock them out of the ballpark. I have some other goals, but I don’t think I need to give all my se

My workout – Nov. 17th


Happy ThursdayThoughts FitFam 😀

Every Thursday on twitter is ThursdayThoughts, and I don’t necessary always partake, but when I do, it is nice to see other people’s thoughts for the day. If you want to share your Thursday Thoughts on my blog post today, that is fine, along with your workouts 😀 I may consider falling trap to this hashtag and make my Thursday thoughts YouTube videos/blog post, but for right now, I am okay with just leaving it be. I hope all of you have a wonderful Thursday though. 

Today, it was just me at the gym doing my own thing, since John could not make it, due to a migraine. He sent me a text sometime this morning around 4AM, lol – which in my book was early as fuck, but then again I was obviously awake to read it.. so… I suppose it wasn’t so bad afterall. My phone stays near me when I sleep, because I love having notifications wake me up and people calling me at all times of the night! those are my favorite bedtime stories! hahaha- maybe not, but I deal with it and don’t mind because I would rather know than to miss out and something happen, ya know? Something most people will not understand because you have your phones in another room, off, or on mute while you sleep (which is a great idea) but seems I am an odd one. So with this all being said, my workout today was very EASY going, nothing was meant to be hard, it was meant to be a laid back workout, just a few weights and some light cardio work. Although, someone may be thinking: “That’s easy? what is an easier day look like” – my answer to you is “doing nothing at all” lol. 

My Easy Workout Day – Thank you John for not showing up 😀 (it is because of this, I made my day easy) haha

Warm up:

  • My warm up was the practice lifts I did before adding weights – first couple of sets doing 10 reps
Workout Session (upper body):
  • Bench Press (neutral grip): 1 X 10 – 35LB, 3 X 10 – 45LB
  • Assisted pull up machine: 4 X 10 – 40LB (The lower the amount of the weight, the more work you are doing to pull yourself up) I was shocked I was able to do 40LB, although the lowest is like 20 I think? I forget. People think that by doing more weight on the assisted pull up machine you are a bonafide badass – BUT that is false, because the more weight you use, the easier the pullup, so if you use this machine, the lowest weight is the badass! 🙂
This workout is not part of the superset: 
  • Barbell bentover row: 4 X 10, 65LB 
  • Cable crossover: 5 X 10 – 10LB
  • Lat pulldown (narrow grip): 5 X 10, 85LB
  • Cable curls: 4 X 8 – 25LB
  • Cable Rows: 4 X 8 – 25LB
  • Treadmill: 20 minutes, no incline, 3.8 speed
So see what I mean by easy workout day, I barely lifted today and the cardio wasn’t extreme or fatiguing. I took it very easy today for my sake. I like easy days like this. Oh and I should mention, tomorrow John is not able to make it in the morning, so I will have another day without him but I don’t think this means my workout will be easy this time from the looks of what I may be doing for tomorrow. I also work all day tomorrow, so I may or may not be able to blog about my workout or any other topic, so you may or may not hear from me depending on how busy I am before leaving for work. If I don’t blog about it tomorrow, then I will start back up on Monday. I hope everyone has a wonderful weekend! 
Your Fitness blogger,
Shay-lon xxx

Personal Training: Helping a friend day 33


Hey FitFam!

How is everyone doing? How was the weekend? hopefully fun and full of productivity, although I won’t blame you if you spent most of it sleeping, because I did! oops! Haha. I also spent some of it being semi active, mostly on Saturday. Sunday’s are my #TheWalkingDead day so, I don’t want to do anything but snuggle in bed, drink wine, eat snacks and watch my show! – Negan is really starting to piss me off more and more on that show. Other than that, I have been doing fairly well, today is MONDAY MOTIVATION/MOTIVATION MONDAY (however you want to say it) and I have a youtube video that I will be uploading soon today and I will have some quotes in the next post to put some smiles on people’s faces, inspire and motivate all of you to start the day fresh and new. As always I started my Monday morning off with a workout at the gym & John was able to make it for his workout. Yesterday was our weigh in (we do it every 2 weeks) but I had forgotten about it, so I can’t tell you what my results were, but he did do his and found out he gained 6 pounds. I know, I know, many of you are probably thinking “What the hell”, what kind of trainer are you that your client is gaining that much weight. I get this makes me look horrible, right? well not really, because John and I had a conversation about it and again he recognized his nutrition is not on board with his exercise. He admitted to smashing his face with Jimmy Johns for a whole week straight, he stuffed his mouth with McDonalds a couple of weeks ago and has been having horrible sleeping patterns and not eating as often at home either. Now, how do I know that I am doing a good job because a couple of weeks back, I had lost 4 pounds myself and he had lost 1 pound, so I know my exercises aren’t his problem, and he knows this as well. Now he could be gaining some muscle since we have been working on that core and the bike has been toning him up, but we both also know that his EATING habits are not where they should be – and could use some improvements. I have no problem blaming myself if necessary but want to know how I know I am BADASS TRAINER? Well today part of John’s warm-up was to do 5 minutes of running on a 5.5 speed no incline using the treadmill- now if any of you remember when I had him run and he couldn’t do it for longer than 30 seconds without stopping/ complaining about his ankles.. guess what? JOHN RAN THE WHOLE 5 MINUTES WITH NO STOPS, NO ANKLE COMPLAINTS, WITHOUT DECREASING HIS SPEED n MANAGED TO KEEP A PACE THAT I WAS MOST PROUD OF! Please give him a round of applause, he has come a long way and I am so happy!!!!! this is the good news, and the good news triumphs any bad news. 


With this being said, this means his aerobic capacity and endurance has increased. how does one go from running about 15-30 seconds before calling it quits to now running 5 minutes without stopping or pain..? Ask him how he did it, and if he knows what is good for him, he will say I am a badass Trainer, LOL. Jk, but seriously I am proud of myself for getting him to this point, I have to say this was the best good news since training people in college. I love it! Great job John, I couldn’t be any more proud of you for pushing yourself.   I told John that he will need to come up with a plan for his nutrition, something he can stick to long term, something his budget allows, and something that he wants to do and not forced to do because I want him to enjoy being healthier and not feel like it is a chore, because many people feel that way.  So In about 3-4 weeks, me and him will go over his plan and see what he came up with.


John’s Workout:

Warm up:

  • Treadmill: 3.5 speed, no incline, 5 minutes.  
  • Treadmill: 5.5 speed, no incline, 5 minutes

Workout Session:

  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 90-100 (Final sprint)

Cool down:

  • Walk 2 laps around the gym

John did very well with this interval, he stayed within the RPMs and didn’t give up nor stop. 

My Workout:

Warm up:

  • Treadmill: 4 minutes, 3.6 speed, 2.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 2.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 2.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 2.0 incline
  • Treadmill: 2 minutes. 3.6 speed, 2.0 incline

Workout Session:

  • Bulgarian Squats: 10lb dumbbells, 4 X 10 per leg. I think next time I am going to up it to 15- 20 lb dumbbells.
  • Hip Thrust (using the leg extension machine): 55lb, 4 X 12.  Next time I will up it to about 70-85lb possibly. 
  • Dumbbell Plie squat: 35lb, 4 X 12 – I definitely will go higher nest time to about 45-50 pounds because 35 was easy


  • Jump Squat: 4 X 15
  • Barbell Deadlift ( I used dumbbells this time instead of the barbell)- Two 35lb dumbbells. I will definitely up it to  45-50 pounds next time because my barbell deadlift is around 170 I believe, so I should be able to lift more in the dumbbells, because 35 was somewhat easy. Although because this was a superset, I knew I would die so I did lower weights. The jump squats hurt like hell but are so worth it, I hadn’t done jump squats in so long.

Cardio Workout:

  • I did the same exact cardio workout as John on the stationary bike. My final sprint I had my RPMs at 130 for 8 minutes, really killed me, but felt good. 

Cool down:

  • I walked 2 laps around the gym with John.

Overall, today’s leg day was very interesting, I liked it but when it came to the supersets, I almost died. Remember to share your workouts in the comment section! Always feel free to comment, like, share and follow!

Your Fitness Blogger,

Shay-lon xxxx