Groin Pull/Groin Strain (Injury/injury prevention)

This post is not meant to be inappropriate, because groin injuries have happened to some people and are common with most contact sports. 

 

Groin pull? 

Also known as ‘groin strain” , is a tear/rupture to the to any of the adductor muscles resulting pain in the inner thigh. Range from mild to very severe. 

 

Causes: 

 
  • Known to occur when sprinting or changing direction quickly
  • during rapid movements of the leg against resistance 
  • over stretching the muscle
  • having weak adductor muscles
  • not warming up properly
  • tight adductor muscles
  • previous injury to that particular area
  • sometimes lower back injuries can contribute to this injury as well

Symptoms:

  • Sharp pain in the groin area
  • swelling
  • discomfort
  • bruising 

symptoms depend on the severity of the injury.

 

Treatment:

  • Protect the area, ice it, rest it, compress it, and elevate it if possible
  • wearing a groin support can be helpful 
  • sports massage could be useful after 72 hours
  • electrotherapy by medical doctors is said to help the healing process

Every case is on an individualized basis, so make sure to contact your medical professional for further information/help

 

Have you experienced a groin pull, how long did it take to heal? what procedure did you use to help the healing process – leave answers in the comment section. 

If you enjoyed the post, like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo

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Wrist Sprain (Injury)

Today is Wednesday .. and for any of you who have been keeping up with my schedule, today’s topic is of an injury. This particular injury may not be the most “popular” one but it is an injury nonetheless and so we shall talk about it. First question: has anyone reading this post ever sprained or dislocated their wrist? Let me know in the comment section your experience. 

 

What does it mean to sprain your wrist:

  • usually involves the wrist being bent forward or back
  • Not commonly known to occur as an “overuse” injury
  • Can vary from mild to a more severe sprain of the wrist (Grade 1, Grade 2 or Grade 3)

Symptoms:

  • Sudden pain in the wrist
  • if more severe you will feel a tearing or popping
  • Tender spot where the ligament was damaged
  • mild swelling
  • and bruising in more severe cases

This all depends on the location and the extent of the injury

Treatment:

  • More mild wrist sprains can be treated at home using the R.I.C.E method
  • Compression bandage can help reduce swelling (not for more than 10 minutes at a time)
  • More severe cases will most likely require immobilization in a split for some weeks
  • Surgery could be required for full ruptures
  • Rehab after surgery is useful.

With this all being said, seek medical care if something should happen like this to play it safe. 

 

Fitness WonderWoman,

Shay-lon xo

 

The R.I.C.E Method

Hello Bloggers,

Today’s blog post will be super short because I am having to work today and got to put a rush order on things. Nonetheless, I decided to vaguely speak on the above method called the “R.I.C.E Method” – which  is: rest, ice, compression and elevation. Now some of you are well aware of this method, which is splendid and others of you probably have never heard of it – either way it is something to remember when an accident happens. 

 

I should mention that each year sometimes methods change, and so if your company, organization, schooling , etc says this is not the method to use any longer, than feel free to ignore it and use whatever one works best for you, but because I was told to follow this method not too long ago by a professional, I choose to continue to use it for the time being. 

 

When to use this method?

 
  • A.S.A.P after an injury; such as a sprain.

The Reason people use this method? 

  • To relieve pain, swelling and promote healing along with flexibility. 

Thanks for reading, be sure to like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo

Taking Risk|Three Channels of Risk

Risk = Opportunity, but not all Opportunities are good.

In a vlog video today I talked about taking risk and my take on risk and how they can be effective and provide opportunities but at the same time can be what kills us (physically or mentally).  My video was aimed for fitness/health people but this blog will speak to the general population and the same rules will apply but maybe different circumstances. Pay close attention for my post for it may be somewhat beneficial for some of you. 

 

I believe that risk comes in three channels, these channels are: death, depleting of oneself and prosperity/growth. From these channels, you are obviously aware that the last one would be the goal or the most beneficial for us and this is very true. I will break down the differences and discuss each one briefly but somewhat like I did in my video, i will then leave you in thought. 

 

The first channel: Death. 

 
  • This particular channel means literally dying or mentally decaying yourself to the point of exhaustion. 
  • An example of death: eating disorders, addictions, suicide, depression.. and the list continues. 
  • Most of us know someone or perhaps ourselves can relate to this channel of risk. 
  • This particular channel of risk is dangerous, and normally the ultimate downfall unless we seek help in time. 

The second channel: Depleting self.

  • This channel poses a threat because it can lead us to the channel of death if we are not careful.
  • An example of depleting self: Trying to be something or someone we are not in order to fit in, allowing others to take advantage of us, having been bullied, traumatic experiences, among many other things
  • Again we have either dealt with this channel ourselves or know someone who is/has. 
  • This particular channel is giving us a choice in how we respond to this particular risk- in most cases people go into death , but others will grow and learn from it. 

The third channel: prosperity and growth.

  • This channel is about taking a risk that has made you successful, motivational, inspiring, and possibly wealthy in many more ways than just money. 
  • This channel takes sacrifices , but they are sacrifices you can handle and or deal with and not regret it down the line if you made the right choice. 
  • This channel only turns into a bad risk if you choose to react to it in a greedy nature or make yourself seem more inferior to others. 

Now that I have covered these three channels of risk, you are probably asking yourself, why would one want to choose death and/or depleting self.. how does one not know that is a bad risk? Well, it isn’t necessarily that one is choosing to be depressed or choosing to be bullied, risk create opportunities and not all opportunities are good ones, so when one chooses to risk losing weight by choosing to eat less and less.. they aren’t necessarily wanting to die they want the opportunity that comes from it – which is being skinny. Now this is may be all very confusing and you can choose to make sense of it however you want, no right or wrong way. I just found myself rambling and decided to share some insight with you. The bottom line is every risk we take effects us either negatively or in a positive manner, we don’t always know until we have taken the risk. Just think about what risk you are willing to take but don’t stop taking them in order to avoid opportunities. 

 

If you are someone who wants to better understand my thoughts, please feel free to watch my YouTube video from today speaking on risk and hopefully it makes some sense. https://www.youtube.com/watch?v=2fZPKcM7iw4. Thanks for reading, feel free to leave comments, share and or like. 

Your Fitness Blogger,

Shay-lon xxoo

I Am Only Human

Bound By Flaws.

For a first time in a long time.. 

 

It had occur to me that people see me as this “super human” amazing women who lifts heavy and walks with confidence and seemingly has her life together & everything she does just seems to be #goals (my blog, my workout, my future career, my online presence, physique, etc) & this scares me a little bit, actually a lot of bit. I mean granted I am thankful that I have inspired people, built relationships and rapport with people who now trust me enough to come to me with questions about fitness/health, have had a blog that went from 0 to hero in matter of months and that I tend to make people smile with my random comedic personality BUT what scares me is that people seem to think because of all this I did do, that they think they can’t do it. Like it took some magical pixie dust and oops the store ran out of it, so looks like no one else is capable of doing AMAZING things with their own life. 

 

I hate to give it to you like this.. BUT.. I am only human. That’s right, I came out the vagina the same way you did and I ended up on planet earth just like you. my baby self didn’t have a 6 pack and big arms, I surely wasn’t tying blogs at the age of 2 and I couldn’t have been that famous because I am still broke & I am willing to bet .. no one really even knows me besides family and friends and the people who know of me online. I could lie and say I am a HUGE deal but lets get real, I am not. Do I want to be? YES! because I have a lot to offer in my field and I know I am capable of GREAT things! I believe this. I know how hard I have to work in order to keep my physique in top notch if I want the “deals” and exposure, I know what it takes to keep my blog running smoothly so that all of you keep coming back to pester me about how much you love my stuff (lol)  & I know how much constant research, learning and events it will take for me to build more knowledge so I know what I am talking about and can teach others and spread my knowledge to others who listen to me. My life is not all daisies and wildflowers with tons of sunshine – I have cloudy days. I have periods and bloating that makes me look “gross” , I have struggled with body shaming, I have had the ups and downs of having a nice physique, I have failed in sporting events, I have struggled with my own self confidence and who I am, I have struggled financially, I have lost out on many opportunities (not being good enough), I have days where my abs are no longer there and my arms look like twigs and I am crying trying to pick myself back up. I have had many days where my post suck and I felt like walking away, and for goodness sake .. I know what it is like to have flaws. 

 

The problem is, maybe not all my flaws are seen with the human eye, maybe some of them are seen and you can pinpoint them in less than 5 seconds, but it doesn’t matter because I am no better than anyone else. Being in the fitness field can put a lot of pressure on you to be something like someone else in order to gain a huge following, more “friends”, more money and more fame. I don’t mind the pressure much anymore because I had to stop trying to be like her or him and had to try better at doing what I do best: being me, with flaws and all. I can’t always show my flaws because, hey it is a business, and I have to put on a good face and a good show if I want to keep everyone else around me happy, but when I do, it hits hard — because that is the one time I can let go and just allow myself to cry or get angry. Becoming a trainer isn’t easy either, hell .. you are responsible for someone outside of yourself and being an athlete, well hell you are responsible with being “good” and if not good, then you better be able to handle the harsh criticisms because the world is ready to chew you whole and spit you out. Truth is, during this whole time of learning about myself and wanting to go the distance in everything I do, I have learned I am as strong as I allow but I can’t handle every hurdle and I can’t handle every ball thrown at me.. because like everyone else, I am human and I am going to have days where I fall and getting back up will seem impossible. 

 

Hopefully this post gave people some perspective and understanding. Feel free to leave comments, likes, share it on social media or follow me 🙂 Thank you.

 

Your Fitness Blogger,

 

Shay-lon xxooo

 
 
 
 
 
 
 

(MLK Day) – I grew up dealing with racism, but I never stopped loving others because of it.

Happy Martin Luther King Jr. Day 🙂

 

It is apparent that Dr. Martin Luther King had a dream, one that he had hoped would happen with combating negativity with peace and love and not anger. Many of us were not born during the civil rights movement to know the kind of pain, the kind of “fight” black people  had to put up, in order to find that equality, in order to call every nationality our brothers, our sisters. Many of us now are still fighting that fight in order to be accepted among other cultures and nationalities. People say they don’t judge, people say they only know of love, people say they don’t see color, but people show so much different sometimes. This blog post will discuss my fight, my obstacles, and how I managed to become the strong, independent, black woman I am today in a world full of so much hate, full of so much hurt, full of so much loss, full of so much tears and so much death. 

 

For starters, I grew up in an all white community (Findlay, Ohio) but was born in Cincinnati Ohio. , being the only black female on my sports teams, my choir, my neighborhood, my school many times, and among my group of friends growing up. To me, it was normal, because I didn’t know anything else. I didn’t know what diversity really was because I was used to being in this small box, used to being the standout, used to being the dark face in a picture. I brought up and raised on love, acceptance and to be people’s friend because who they are and not because of how much money they had, what they looked like or because they chose to be different. My mom never taught hate, she never told me to be mean because they didn’t “look like me”,  she wanted me to be polite to my elders and give respect to my teachers and make friends with people who bring positivity to my life and gave me a solid foundation to stand on my own when things got tough. The hardest thing for me was to stand on my own when things got tough & things did get tough for me, they sure did but don’t pity me, for what I am about to tell you is only to enlighten you on my life and give you my eyes for a day, my thoughts for a day and fears for a day.  For none of this is worse than anyone else’s obstacles. 

 

I believe my first bout with racism was when I was in 5th grade at Lincoln Elementary school in Findlay, Ohio. I was on the playground at recess, probably playing kickball or something and a school mate decided to call me “Nigger”, she was so sure of herself that she called me “nigger” more than once. I didn’t know what to do or say, I was not a confrontational child and I didn’t understand why someone would call me “nigger” when my mom always taught my brother and I to never say that word. In 5th grade you have an idea of what racism is, but because I was the only black kid in the school, I guess I thought it wouldn’t be such an issue since most of these kids I had knew since diapers. That same day, I cried. I felt defeated because while she was laughing at me and my weakness, I decided to do “the right thing” which was tell the principal, and my mom came to the school and in her mind I probably should have punched the chick in her face for being so damn ignorant but I didn’t. The principal dealt with it “accordingly” I suppose, she might have gotten suspended (I still remember her name, but will not mention for her sake). That same day I had to walk home and as I was walking home, her family and herself were in a vehicle and pulled up in front of me, to threaten me. Again, scared. I just allowed them to say whatever they had to say and waited for them to drive away before continuing home. This was my 1st bout with racism.

 

My second bout with racism was in 5th grade, but it was a little odd, some guy in my classes thought it would be funny to make jokes about black people and would say “nigger” repeatedly, not outloud for the teacher to hear but more like under his breath and in whispers.. and he would just say some really stupid things, that would make hardly any sense but for some reason he got off on that.. and I still til this day do not understand why – I don’t believe I ever told my mom about this incident nor a teacher but I wanted to many times because after awhile it just got unnerving and he was fucking annoying. I don’t think he was calling me a “nigger”, well I believe he did once but I ignored it, because after awhile you just get used to it, when someone makes it their mission to call you names that offend you because of your skin color. It hardly makes any fucking sense why his ass did this but he made it so it was an ongoing teasing game and I just ignored it all the time. Sometimes I wish I would have had the balls to punch him in the throat, I can only hope he has grown up since then.. or someone kicked his ass finally. 

 

3rd bout with racism – 6th grade (middle school), I had a HUGE crush on this guy at school, for a while he didn’t know but man did I go “goo goo gaga” over him – he was like my ultimate crush, I swear I was all about him! haha. We weren’t friends but he was friends with some of my friends at the time, well one of my friends made it their mission to tell him that I had a crush on him because she knew him very well, and I didn’t really want her to tell him but at the same time I was like.. eh.. why not. I thought the most that would happen would be he reject me by saying he had no interest and then I would have to move on. WELL.. he rejected me alright but in one of the worse ways possible in order to make a point – which pissed me off and hurt me really bad. He said something about me being a dirty fence (referencing my color) and I was ugly and how he thought I was poop on a fence or something of that nature. I mean .. I guess when you have to choose between being called nigger, or being referenced as dirt on a fence or worse poop on a fence, you really don’t know which is worse; especially in a school where no one understood the hurt like I did, the way I did. He said it at the damn lunch table for everyone to hear too, which made me feel that much more beaten down. Some laughed and of course he laughed too, but I didn’t laugh. I didn’t find it funny at all. That made my self esteem really low. 

 

My fourth bout with racism- Was in 7th grade, I played basketball and was on the basketball team, well I was the ONLY black girl on our basketball team. Which again didn’t bother me too much but I didn’t know very many people at this school, so it was different for me. In 6th grade I played basketball but my team didn’t give me shit about my race nor did the coach either. I actually was friends with some of the people on the team at the time and it made me more comfortable. Well 7th grade, I was kind of put on the spot multiple times. When a teacher is asking you what it is like to be in slavery and you don’t know the answer (and she replies with, how do you not know) .. or when the coach decides to not play you for the majority of the games even though you are good, or when someone references their tan comparing to your skin tone and making sly comments at you about “how they don’t wish to be that dark” and someone else telling them that they look black and they reply with “ew, no” .. 

 

5th bout with racism- 8th grade, I had a coach’s assistant (classmate) throw salt in my hair in a bus so she could get a laugh at how the salt looked like bugs in “black people’s hair” – I don’t know.. I did nothing about it, again being a little bitch and wanting to fit in, I just let shit happen. My mom was pissed to say the least. I mean extremely pissed off. That probably made her blood pressure rise pissed off. 

 

9th grade, being called a “black white girl” like sure this seems like it is okay, right? you would assume it is is okay, that people make this into a compliment. In their eyes, I was black in color but acted like a white girl (whatever this is supposed to mean) the ignorance was unreal.. and I not knowing any better or understanding just allowed people to make this reference, because they liked that I wasn’t the stereotypical black chick.. they liked that I was prim and proper and didn’t dress like I came from Compton, they adored that I had long hair and wore american eagle, they loved that my words made sense and all because of my color, I couldn’t be just Shay-lon, I had to be the “black white girl”. 

 

10th and 11th grade. Mostly 10th though. By this time I had moved to Texas and attended a new school. It definitely was black people prominent but this didn’t make a difference because somehow I was still different in their eyes. The ignorance at this school was huge when it came to being a different kind of black .. god because I wasn’t raised in the hood and didn’t wear certain clothing or talk a certain way or walk a certain way or fuck all the black men in the school or because I didn’t have a HUGE ass or because my hair wasn’t fake and didn’t text like a gangsta or because I wasn’t a gang member or because I was wearing american eagle instead of baby phat jeans.. I mean seriously.. the ignorance was outrageous!!!! Black girls treated me like shit and for what reason? because I was different!!! my own fucking race.. had to talk down to me, make me feel inferior and make me feel unwanted in order to make a point about where I was from and who I was. The only love I got was when I was playing basketball, it was my outlet. Black guys were no better,, calling each other “nigga and negro” and me wondering why anyone would say that to another human being.  I didn’t belong anywhere anymore. 

 

12 grade I moved to Colorado and didn’t deal with very little to no racism and little to none ignorance. It was diverse and people were accepting of me at the school. I felt like I didn’t have to live in the unknown and didn’t have to question my level of worth because of who I was and what I looked like.  It was a nice change.

 

When I moved back to Findlay, Ohio 4.5-5 years later. I transferred jobs and was the only black person working at the store after one black man was fired. I think for the most part I was treated decently, I don’t think people gave me too much of a hard time in that store when it came to race – at least not to my knowledge. When I got a second job in town, I had another bout with racism when a customer called me a “nigger”, and I was much older and much wiser, I gave this dude a piece of my mind and afterwards told my boss and started crying and was super pissed off. For the first time in my life, I stood up for myself – I was happy I did, because I was sick of being called something out of my name, sick of people thinking it is okay to do so and sick of letting it happen and not doing shit about it. 

 

Since this time, my bouts have been slim to none. Doesn’t mean it won’t happen again, doesn’t mean my life was horrible, just means it took me a long time to finally accept me for me and it took me longer to stand up for myself. I have allowed things to happen because I was raised to love and raised to be respectful and raised to only fight when necessary and to be strong and be brave but many times over, I wasn’t brave and I wasn’t strong and I allowed people to make my race an issue, make my lifestyle an issue, make my clothes an issue, make me an issue. When the REAL issue was those people didn’t like me for me because they didn’t have the same kind of love in their hearts for others different than themselves. This was hard for me to write because it was long and it hit on things that angered me growing up. I know black people aren’t the only ones being bullied or called racist names, I know other cultures and nationalities get shitted on, but I am black and this is my story, 

 

Martin Luther King Jr didn’t have a dream that we would abuse the word “nigga” and make it a thing for ONLY certain people to use but get mad when others start chiming in, he didn’t have a dream that our own race would turn their backs on one another because of how they looked or where they came from. His dream wasn’t to put down others who were different from ourselves, he didn’t have a dream that we would be in turmoil, he didn’t have a dream in hopes that racism, slavery, and hate would come full circle again. His dream aimed to unite people from different backgrounds, his dream was to get away from anger and hate and stem from love and peace, his dream was for people to see color but to not make light of it, his dream was for us to be BETTER people, to spread kindness, joy, love, equality, and give people a home no matter what race they were, feed them no what race they were, educate them no matter what race they are, and teach them about his dream and to practice what we preach. It’s too bad he isn’t alive now, because he would be proud to know that the world has gotten better since his death, but he would cry at the pain some still endure. 

 

“I have decided to stick with love, hate is too great of a burden to bear” – Martin Luther King Jr. 

 

Shay-lon 

 

Period Cramps & Exercise

So… Some of you are perhaps thinking, is she really about to talk about periods… and then equate it with exercise? Will this really about periods, or is she kidding? OMG PERIODS!! NO..GROSS.. I DO NOT WANT TO HEAR OR LEARN ABOUT FEMALE PERIODS. Let me break the ice by saying, this is less about periods and more about how to exercise/what exercises one should do on their periods when experiencing cramps. Now my answers are not 100% because we all experience different periods, some are longer, some are shorter, some have no cramping, some have a lot of cramping, some have heavy flow and some have light flow, some have angry bitch face and some have happy smiles, some have take 10 pills make it go away, some have 2 Ibuprofens and we are good, some have birth control, others do not, some have 1 pad, some have 2- or more, some have tampons that need replaced in minutes, some have tampons that need replaced in hours, some say sex helps, others do not, some have just recently hit puberty and some have hit menopause, some are young, some are older, some are vomit, some do not, some take showers during this time and some do not! lol.. okay but seriously, everyone gets the point, our periods are all different. This is why I am going to speak from my own experience & then also give some advice that others have shared with me. 

 

Periods. Periods. Periods. Periods. Periods. Periods. Periods. Say it all together now. PERIODS! I did this exercise in hopes that as adults we can get past the fact we will be discussing the female vagina excreting blood and ways to stay fit while doing so. If this seems like something you cannot handle, feel free to skip to my blog post where it shows me doing the side-lying leg raise where periods will not be present. Men, this information could be helpful for your spouse, girlfriend, bestfriend, mom, so please don’t dismiss it. 

 

Class is now in session…For starters, I have issues. Not the type of issues that send me to the mental ward, but the kind that physically tears me down and makes me hate my life once a month. I have for one have endometriosis, secondly have I have cyst in my ovaries (that are not cancerous but Dr’s won’t remove because of my age), I have another dysfunction dysmenorrhea. I will explain these terms so you are that much smarter:

 
  • Endometriosis: A disorder in which tissue that normally lines the uterus grows outside the uterus. 
  • Dysmenorrhea: Painful cramps that may occur immediately before or during the menstrual cycle.

I have had both of these issues since the very first day of having a period, but wasn’t diagnosed until my late teens, early adult hood. I have been on medicines since then. I have had to go through so many medications that naming them all would take some time and I don’t have that. I will make mention that birth control pills do not help me, I gained weight and stopped taking them. I have had to up my doses in meds because I get immune to them fairly quickly. I currently am taking a different medicine and one pill is 800mg but I believe it is no longer strong enough for me, so I will either take more than one pill . or have my Dr. up my dose or try me on something different. I will soon need to make an appointment with my GYNO Dr, to see if anything else is up with my body. I have thought about surgery since I do not want kids, but that is out of the question because of my age. Anywho long story short I am okay and healthy! thanks for the concern, but when my monster comes around each month.. well.. people will know.. because well… my moods. In my particular situation, I don’t find that exercise is comfortable on my first day of my period (because that is when all HELL breaks lose for me) – so instead, I will workout the days leading after that, thankfully mine only last 4 days, so it flies by fairly fast. For others, exercise is not an option & that is fine. We will drop you off at this stop. 

 

Next stop… Exercise is bound to be odd on your period (for those that do exercise when on their period), you may feel gross, uncomfortable and will most likely not want to participate in any high intensity exercises. This is how I feel.

 

What do we do…  

  1. Walk. Walking gets you moving without injury or danger, light walking, nothing too fast
  2. Runners have said it helps to do light jogs, maybe for you this is true, not for me
  3. Yoga. Choose a Yoga class that doesn’t require anything that would cause you to be uncomfortable while on your period
  4. Planks- planks are easy to do while on your period.
  5. Swimming- it can be relaxing because of the water hitting our tummies just right

Anything more than these would be individual to each person. Maybe nothing on this list works for you, then you will need to find your own relief another way. It is appropriate to lay down on your period and get sleep, drink water and take it easy but because I can’t stand bloating, gaining weight and feeling somewhat lazy, I like to do exercises my 2nd to 4th day of being on my period. I hope all of you women will find this list to be beneficial, also feel free to share exercises you do while on your period! 

 

Your fitness blogger,

Shay-lon xxxx