12 Week Cut Program|YouTube Video

https://www.youtube.com/watch?v=UVir72mr6MI

This particular video will go over my week four results, my weigh-in from yesterday and show you some bicep gains ūüôā Hopefully all of you will have the chance to subscribe to my YouTube channel to keep up with some of my videos! I love hearing feedback and support from all of you, so don’t be shy! Also, feel free to add my social media such as Twitter, Instagram, Snapchat, and Facebook! I will leave the URL’s at the bottom of this post!

Twitter: https://twitter.com/ShayM_Fitness

Instagram: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

Snapchat: milkchocolatemm

Facebook page: https://www.facebook.com/ShayFitnessWonderWoman/

Email: Shay.moss19@gmail.com

Feel to also add me on google+ as well. 

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Do My Eating Habits Match My Exercise Habits?

https://www.youtube.com/watch?v=hZqvvNJ2lTY

Happy Monday Everyone!

Not too long ago I was asked on social media what my eating habits were like compared to my workout habits. As most of you already know, I workout on a normal week, 6 days a week with Sunday’s being my official rest days. Days like today where my womanly issues come between me and the gym keep me from going until my body feels much better (which should be tomorrow). I personally believe that it takes more than going to the gym everyday to have a healthy body and live a healthy lifestyle, it is true that one should take advantage of a healthier diet as well. I have chosen to do a video explaining what my nutritional life is like because it changes sometimes and since writing my last post on it, it has changed for the better I like to think. I will mention that not everyone has the same goals in mind and not everyone understands what “clean eating” means, because it means differently for tons of people, so my way of doing things will differ from all of yours possibly and that is alright! I don’t want people thinking that there is only one way of doing things, because I believe in doing what works for you and following your own lead in life and using others as a guide. Most of the “trendy” diets I have followed in the past didn’t work for me for the long term and made me more depressed that I could not handle it or stick with it for the long term (which should be the goal of anyone doing something for themselves, it should be something you want to do and can sustain for a lifetime) unless you are a specific athlete where your diet is changing constantly. I think more and more people are finding new ways to inspire people to eat healthier but the problem is, not everyone understands what it means to eat healthier and I am here to be completely honest with all of you about this: I DON’T ALWAYS EAT HEALTHY AND I PROBABLY NEVER WILL. I don’t always make the BEST decisions when it comes to food and that is something I am okay with because at the end of the day, I know the consequences and if I don’t like them, then I change my habits (which you will see that some of them I did).¬†

 

I hope if anything, this video enlightens you and gives you perspective and an idea of what my day to day eating habits are and possibly learn why I do what I do and how it works for me. Eating healthy never has to be hard, it can be as easy as you need it to be, just a trial and error and a way to explore different foods. I say variety is the spice of life – I am still learning to venture out and give myself new recipes, trying new ¬†veggies/fruits, and exploring the different ways of cooking such foods as well. I won’t ever be perfect but sometimes I come close to what my body needs and sometimes I end up all the way in left field. “The hardest part about eating is trying to find ways to eat what you want without eating too much of it”.¬†

 

Your Fitness Blogger,

Shay-lon xxxx

The Health Apps

Top 50 apps for health and fitness

Itunes Apps– health and fitness list

“trying something new , challenges you for change” -Shay-lon Moss

I don’t want to keep track of my calorie intake, my water consumption, the amount of activity I partake in, the type of exercise, the maintenance of my body (weight/height), the types of food I indulge in, and make myself feel worse when I go over the goal for today because I probably don’t want to face my fear and find out what I am doing wrong because that means I’ll have to change it & what If I fail? What if I can’t afford a healthier me? What if life happens and I forget to keep track? What if I find out I am overweight/underweight? What ifs aren’t good, because they go nowhere and keep you from everything. Instead try this “I am”, “I can” & “I will”. ¬†

All of sudden you don’t need a pen and paper, now you can use your handy tablet, phone, computer and it will help make life easier on you. ¬†I say this because keeping track of your health seems tedious when you think about what all goes into it, and quite frankly it seems a bit scary at first. ¬†Most people don’t realize, it doesn’t have to be scary and it doesn’t have to be done alone.¬†

Today I noticed how my new phone came with a “S health” app for my phone (Samsung Note 4) & previous to using this app, I was on “Myfitnesspal” & “Mapmyfitness” apps, I liked them both and used them everyday. ¬†Today I am going to talk to everyone about how to use these apps and which ones are recommended, although all of them probably work the same way or have some of the same properties. ¬†I will talk to you about why it’s important to keep track of what you do with your day to day, give you advice on how to keep track properly, how to stay on track, how to remember to track, the benefits of each thing and I’ll even go into great depths about certain apps that I have used or am using currently. ¬†If for some reason you do not own any form of technology I can go over ways to still keep track with paper and pen. I’ll also try to share some quick tips, share my own personal usage, and hopefully everyone will find what works for them! To start, I just want to mention this is not a post pushing people to conform to technology, this post is to help people gain experience and know what is available to them.¬†

To begin, some of the apps I will list below are either for Iphone, android or both so pay particular attention to the () beside them so you are downloading the appropriate app for your technology.  

  • MapMyFitness (Android & iOS; free)
  • MyFitnessPal (Android & iOS; free)
  • FitStar Personal trainer (iOS; free)
  • Nike+ Training Club (Android & iOS; free)
  • HealthyOut (Android & iOS; free)
  • ShopWell (Android & iOS; free)
  • Fitbit (Android & iOS; free) – you need the fitbit accessory
  • Weight Watchers (android; free)
  • MapMyride (Android & iOS; free)
  • Nike Running (Android & iOS; free)
  • “S Health” (Android; free; certain phones)

Now of course there are tons more, and I did not mention all of them because I have yet to try every single one of them and honestly I probably won’t (some of them on the list I have yet to use). ¬†If you have something that is not on the list feel free to add it in the comments or try one of these out. To answer the question of why should we track, I believe that keeping track of your health makes you accountable and gives you a sense of responsibility. With tracking your health, you are able to see your mistakes, your achievements, goals, and share this with support groups on the app and or friends and family & even share it on your social media account. I believe the fun happens when you make the most mistakes using the app, because you are learning and trying to figure everything out all at once which means you are interested, anxious and ready to get started! ¬†Now not everyone will go along with this idea and that is quite alright. ¬†I have spoken to a variety of people whom have mentioned why they don’t like tracking their health and for the most part it’s because they say its “time consuming”, tedious, and repetitive. ¬†I will agree, to a certain extent. ¬†The reason this happens is because people have a mindset of having to use it long-term, which is fine but, it shouldn’t be used for the rest of your life unless you choose to make it a part of your routine. ¬†If you are someone who has an issue with making it a part of your everyday lifestyle then this most likely won’t work out for the long term and by long term I mean more than a year.¬†

 

Using these fitness apps should be a start. ¬†What I mean by this is, you should use these apps for quite some time; usually 6 months, maybe even a year or so. Then once you have gotten used to this way of life where you eat more healthy, exercise more often or stay active, sleep better, more aware of your everyday health overall where it comes natural to you without having to use the app. then you no longer need the app. The app is to help those of us who need a set of instructions on how to live a healthier life, it’s not there to restrict you. ¬†The only restrictions you have by using some of these apps are the ones set when you input your weight, height, and ect on the app and it determines the amount of calories needed; outside of that, your free to explore. ¬†

 
 
  1. Staying on track properly is important and one way to stay on track so that you keep doing well while using these apps is to have a support system going. I believe when you have friends and family doing this with you, it will help keep you positive and willing. If you do not have peers to do this with, use the apps forums or groups as a support system; they are usually very supportive people who share the same journey as you do. 
  2. Remembering to track can sometimes be a hassle, especially if you have a busy lifestyle or have family to take care of.. and honestly life just happens. I often forgot to track for days at a time because of how busy I was. ¬†It’s not a crime to forget. Just make it easier on yourself to remember by writing it on your calendar, set up the app to notify you, have someone else help keep you accountable.¬†
  3. the benefits that come with using these apps are pretty simple: keep track of exercise (types of exercise, the amount, suggested exercises), sleep, water consumption, calories (food types, nutrients, minerals, proteins, fats, carbs, vitamins), steps (how many steps you have taken throughout the day), walking/running (GPS), blood pressure, heart rate, forums/support groups, cycling, hiking, sports, caffeine intake, weight, height, stress level, blood glucose, UV light, tips on staying healthy, recipes sometimes & blogs to read and create on your own. 

One of the apps I am using right now is “S health”; I never had it prior because my phone did not offer it, now my new phone does and it offers a way for me to keep track of my water consumption, walking, running, steps, blood glucose, heart rate, sleep, sports, food intake, calories, caffeine intake, weight, height, SpO2, stress level ( write a note explaining why its high or low), blood pressure, UV light, Tips, cycling, hiking. Today is my first time using it, so as I use it more often I will continue to update everyone on it. ¬†If you use it currently, feel free to share with me your results and opinions of it. Prior to this app, I was using Myfitnesspal and Mapmyfitness app. These both were really decent apps, they tracked some of the same things but didn’t have as much; each of these were used mainly for blogging, exercise tracker and eating tracker. It’s basic & easy to use. I also made myself available on the forums and started random topics of conversation about health, people are good at responding and sharing their opinions and facts. While using this app, I found out you can add friends and family if you know their username, you can befriend other people and it sets it self up like facebook almost, where one can post to a wall and people can like your status. I had tons of support & if you are interested in befriending me, just ask! ha. I don’t use it much since I started this new app.¬†

 

Using Paper & Pen to track your health

 
  • dedicate a notebook/journal that is only used for this purpose.
  • Find a pen or pencil that works well
  • create a chart or simply use the lines on the paper to separate the different trackings.
  • Track food intake (calories/grams, type of food you have eaten, if you have a food label, track the important stuff; sugars, carbs, proteins and fats. You may choose to track vitamins if that is important to you), water consumption if you are someone who knows they do not drink enough water through the day, exercise should be tracked/activities (the miles, the amount of time, the type of activity or sport or exercise, the weight used if your lifting), your weight (especially if you want lose or gain weight or even maintain your weight this is kinda important to know where you stand on this journey). This is basically all you need to track unless you want to know more about your health then that is up to you as well. ¬†I find that you should also make small notes or even make a journal on how your day was, if you ate too much then make note of it, if you didn’t eat at all the make note of it.. ¬†and ect.¬†
  • Keep this journal/notebook someplace easy to find and if possible everywhere where you are
  • Again find some supportive friends and all you can share some of your post you have written down and help one another stay on track

So as you can see, tracking health is easy. It’s a battle with yourself to take notice of what makes up your day & how well you keep yourself healthy. ¬†It shouldn’t be something you need to use forever, just use it until you become confident enough where you can continue doing well on your own. ¬†Nothing is made to be perfect, it has its rough patches but keep in mind that using these apps can be very beneficial. ¬†Thank you for reading, please share, comment, like, follow.

 

Sincerely, 

Your Blogger Shay-lon