Gym Apparel

Most of us tend to flock towards whatever a high profile athlete or celebrity is wearing because we like it, and we assume if they wear it, it must be good. I, unlike many others tend to go against the grain a small bit and wear what the majority of people would probably not wear to the gym because it’s not exactly stylish. However, I feel comfortable wearing it and it allows for movement, it is appropriate attire and most of the time it is breathable material (although many times, I don’t do so well in that department). I personal believe that people should wear clothing that is all 3 three of those things: allows for movement, breathable material, and fits you comfortably. Not something many people give a care about, but something you should consider when shopping for a new gym outfit. 

 

The reason it’s more important to shop smart vs stylish is because you have to consider the type of sport you play, the kind of workouts you participate in, your body type, how often you sweat (if you sweat at all), and the environment in which you exercise in. Wearing the latest Nike leggings may add to the cute factor but the sacrifice may be that they don’t absorb sweat very well. If you are going to pay good money for your things, I want to make sure you know what to look for so that it caters to your style but also is appropriate for the activity. 

 

If you follow the 3 rules:

 
  1. allows movement
  2. breathable material
  3. comfortable clothing

You will find that it might aid to your workouts. 

 

Hey! Thanks for reading, if you enjoyed this content — like, comment, share and be sure to follow my blog & social media! 

 

Shay-lon

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Learning to do a proper handstand.

Many of you probably had the chance to read my post on “handstands” and how they have advantages and their benefits. I told you in that same post I would write another post in the later weeks discussing how to train for a proper handstand – and although there is a million different ways to do so and everyone has their own technique, I believe the best way is to practice and build up to it, like any other movement. Handstands are more advanced movements, they aren ‘t considered easy and even though they may be easier for some, they can be quite more difficult for others like myself. 

 

When beginning training for a handstand, it is best do them on a flat surface and preferably one that won’t cause you much harm if you should fall or occasionally hurt yourself trying – I don’t want anyone to end up in the emergency room. This particular post will go over some neat ways to train for a handstand and give you some good tips doing so, now don’t fret if you learned another way, please just add it in the comment section so all of my readers can look into what works best for them and also, feel free to google anything that you might not understand or to ask a professional for help. I would advise asking your doctor if any of you have conditions or injuries that would prevent you from being able to perform a handstand. Shall we begin?

 
 
  1. Wall work many of you have probably heard of this term before, especially if you have done CrossFit because many CrossFitters start their handstands by using the wall – especially those that are beginners and starting out. 

 

  • Start with going into a plank pose with your feet close to the wall. Place your hands underneath your shoulders while feet are firmly on the ground. You will slowly start walking your feet up the wall (as far as you can) whatever point you have reached, try holding that position for 15-30 seconds and focus in on your breathing. The point of this exercise is to eventually make it up the wall in a plank pose with your hands close to the wall instead of farther away. It will take much practice and will seem easy at first, but don’t forget to focus on breathing and balance.  To reduce risk of injury, make sure to do a warm up prior to this so that your wrist and the rest of your body is warmed up and ready. 

 

      2. Use An App It was brought to my attention by a fellow blogger that there are    multiple apps that will help you to learn a proper handstand by following their steps. I have never used them but thought about doing so and giving a review so that some of  you may know which ones to use. I think using an app is an awesome idea if you plan on training yourself but for those of you who are not comfortable wiith training yourself  yet, I would recommend going to a professional who can be there for assistance and  guidance. If any of you have tried any of the handstand apps, let me know in the  comment section.

      

       3. Work on strengthening the muscles used: This may seem obvious but there are exercises that will help improve your chances of landing a  handstand, exercises that will help with balance and strength and will build your  confidence so that you can perform this movement. I won’t post a long list of exercises, but only give you a couple of ideas so you can have a starting point, then feel free to  research and develop a personalized plan for it. 

  • Pike rolls with swiss ball (stability ball)
  • handstand wall walks
  • chest against the wall holds
  • Superman pulses

        4. Using your head first: this idea came from someone else who learned           how during yoga class, they practiced their handstands by first developing one using  their heads as a support and then progressing into a full blown headstand without  having to be on their head. I am not sure how effective it is, but if this how you learned, please feel free to let me know in the comment section and explain how it helped you.  Also, if you think this is not a safe way of learning to do one, feel free to add that as well. Personally I might try using my head and seeing how far I get and then  progressing, but then again I don’t mind trying new things as long as I am not putting  myself in danger or doing harm to my body. 

 

So here we have it, 4 ways that can build your handstand. Some of which were coming from my own experience and research and others coming from someone else who taught themselves how to perform the movement, As I mentioned before, there are many different ways people have taught themselves, so feel free to add your way if it isn’t list. Thank you for reading, be sure to leave a comment, share, like and follow. 

 

Your Fitness Blogger,

 

Shay-lon xxoo

 

How to “Active” rest on a rest day

Don’t be the pink panther in this above picture.. 

 

Obviously he had too much fun the night before and now is rethinking about his actions all the while holding this last night’s beverage. We don’t want to be that guy, or maybe we do, either way, this isn’t a form of “active” rest. 

 

Many times on a rest day, people assume it means go watch your favorite netflix show while eating bon bons and sipping on your favorite beverage of choice BUT in all reality, your rest days should be more productive but not as extreme or intense as your workout days. I mean it is okay to eat bons bons and watch netflix – because having an actual day of rest is very important in training to keep from over-training and reduce chances of injury and exhaustion. I just mean the majority of your rest days should consist of productivity and things that don’t keep you indoors sitting on your butt all day, unless you are watching my YouTube videos (then by all means don’t move until you have watched them all) – I didn’t even learn this whole active rest idea until I was told about it during college and guess what? it made total sense to me. Hopefully it makes sense to you as well. So many of you want ideas on what to do on rest days that don’t consist of staring at the blank walls in your room? good, I am here to help you with this. 

 

I am going to name a few activities one can do for their rest days to keep them moving and grooving and heart pumping! 

 
 
  • go for a walk, I don’t mean to the fridge and back to your bedroom, I mean an actual walk someplace (trails, to the corner store, friends house, etc)
  • go swimming
  • participate in some sports 
  • ride a bike
  • go bowling
  • throw frisbee
  • take a hike 
  • go dancing
  • scuba diving
  • mountain climbing
  • rollerblading
  • ice skating
  • rowing
  • boxing
  • jump on a trampoline
  • skateboarding/longboarding
  • surfing
  • play some hopscotch
  • take the family to the nearby park

There are many, many activities one can do on their rest days. The point of an active rest day is to keep you moving so that you don’t get used to sitting all day and doing nothing. – which doesn’t benefit you. Usually when one continues their workout routine after an active rest day, they have more energy than the one who sat all day in the house the night before. Keep yourself busy throughout the day 😀

 

What do you like to do on your rest days? (be honest) leave answers in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxooo

Personal Training a Friend Day two

personal-training

Hello Bloggers, 

Now time for the good news, since I gave everyone semi sad news previous to this post. The good news is I was able to meet up with my friend again at the gym for our day two workout, I had mentioned before that I would change up his workout (John) in order to work on his breathing, cardiovascular capacity and endurance. 

Warm-up 

  • 10 minute walk on the treadmill at a 3.5 speed, no incline
Workout session:
  • 45 minutes on the stationary bike, 10 minute splits, 1 minute break between splits if needed at a level 3 resistance, keep RPMs at 50 or above, but not over 80. 
Cool down:
  • 5 minute walk on treadmill, no incline, 2.5 speed. 
John did great today! he didn’t need a break between the splits and kept his RPMs at a steady 60-70 the whole 45 minutes. He didn’t stop and stayed hydrated during the workout, he really pushed himself, he gives the credit to his phone because of the music. LOL. I made sure to check on him every 5 minutes to get an idea if he was feeling any soreness or pain in his body, he had pain in one of his knees for a brief moment but it went away soon after, and he started to feel the “good” kind of pain you get when you workout. I am very proud of him for today’s performance.  I let him know until his fitness level increases to a point where I think he can handle cross trainer machines, we would go back and forth with treadmills, stationary bikes, outside walks before it gets too cold, and some other cardio exercises I come up with. 
I was able to glance over last weeks eating, sleeping, and steps paperwork he turned into me, and he had some good habits going on and beat his 10,000 step goal multiple times during the week.  My only complaint was he wasn’t drinking enough water throughout the day and I can understand that because I am not a huge fan of water either and had a hard time wanting to drink it, but now I make sure I stay more on top of it. I think it will be something he will need to stay on top of, and as he exercises more often, I think that will help. 
Good job John! 
Your fitness blogger,
Shay-lon xoxo