1 Year Job Anniversary

Yesterday was my one ONE year anniversary at the gym I am currently working at. Time flies when you least expect it and it doesn’t even feel like one year, I made this post in honor of the hard work I have done there but also in honor of the opportunities it has opened up to me along the way (big and small). I had always wanted to work at a gym, but was too nervous to apply for a job because at the time I wasn’t certified in personal training and felt as though I wouldn’t be good enough. Thankfully I took the dive and worked the front desk and got to know customers, made new friendships and even became close to the owner of the gym, which in the long run will be good for my resume and future pursuits. I am blessed that even though I wasn’t certified at the time, she allowed me to train clients and get the experience I needed so when it came time to train people once certified I would feel more comfortable. She believed in me, and that is what I appreciated most about this owner/boss, is the fact she believed in me and trusted me. 

 

I have dealt a great amount of responsibility since working at the gym — I close and open the gym on my own many times, I am trusted to train clients during my own schedule since becoming certified (I was certified by ACSM in April 2017) and she knows I get the job done when needed. I still work the front desk but I also train people when given the opportunity, and while I am still learning and still working on building my list of clients, I know if I had not made the plunge, I never would have opened this door in my life. While I do plan on moving at some point to a bigger city, this has lent me more experience to add to my resumes, and professional references to list. I love my job at the gym, I love coming to work and being part of this small team of employees. She has been the best boss anyone could ask for, one of my favorites to be honest and one of the most kindest and sincere people I’ve met. I have learned a lot about my boss through conversation, and I believe she has learned quite a lot about me as well. I have leaned some things about owning a gym through watching her interact with customers, and having asked questions to get a better understanding of how things work in a business point of view. I dream of one day possibly owning my own gym, and hopefully all the good qualities she has and the hard work she has put into her gym, I can take with me when it comes time for me to run my own business. 

 

I am so very thankful of this job – I work part time due to another job, but in working part time, it still has helped me financially recover and helped me to grow inside and outside in both my physical training and my social skills and my mentality as well. Sadly, she is looking to sell her gym after 10 years, for reasons I won’t go into — regardless of where things go from here on out with the gym, all I know is this 1 year has been one of the better experiences in my life. When it comes time to either shut the gym down or go under new ownership, it won’t be easy to adjust and it might take some time before it hits me hard enough to where I start to tear up a bit but it will be a chapter in my life that will forever hold a meaningful place in my heart. 

 

Thank you to all those at the gym who have pushed me to do better, who have been supportive, who have been more than gym goers, but like family to me. thank you to the owner/my boss for putting up with my stressful days and for being patient with me, for being kind, for trusting me, for allowing me to work for your company, for teaching me new things, allowing me to be myself at work and for granting me the opportunity of training clients with and without a certification. I am so very honored I had the chance to make this gym my second home 😀

 

Shay-lon 

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BEGREATGUYS #5 — My exam story (Try Again)

I have learned many things, some of which made a difference in my life. One of which, is learning to “try again”, which for some is easy enough but for others like myself, “trying again” is scary and makes us overwhelmed, makes us anxious and gives us stress. Stress we don’t need nor want. I can tell you of many incidences where I wanted to try again but didn’t due to fear and not knowing, due to low self esteem and negative thinking and due to lack of courage. I grew up on “trying” and giving it my best; my mom always told me and my siblings this growing up — and even then it was easier said than done. Almost like now. Where trying something for a second or third time seems like a waste of time, especially when you don’t know how it will end. 

I learned REAL soon, that trying again can be the door that opens opportunity — All it takes is a positive mindset, belief in yourself and capabilities & your “why”  (in other words the reason that you NEED to try again, why is this important to you) because without a why, you lose focus and give up. This almost happened to me within this year. 

Just recently I got certified in Personal Training by ACSM (one of the hardest personal training exams right next to CSCS) and holds the “Gold standard” for the fitness industry because it was the FIRST certification and very few people pass this exam the first time let alone the second time. I graduated college May 2016 and took the exam for the first time December of 2016 and FAILED. Mind you it cost me 300 dollars to take it, and I didn’t have whole lot of financial stability at the time, so I knew it would take some saving up before I could afford it while also having to afford bills. I was very discouraged this first time (you can take it after 15 days with a discounted price) but at the time I could not afford to retake it, so I went a whole other year before re-taking it again. The first time I cried and got very upset. The second time, I had something new weighing on me, they were changing the cirriculum for this exam after this test date, so if I failed it this time, it meant having to buy new books & taking time to study the new material (expenses and time) so I retook the test Dec. 2017 and FAILED, again. Now I was very pissed off, I had cried at the gym when telling my boss/owner and sharing the news with a couple of gym members, it was like the world was falling on top of me and I couldn’t breath and didn’t know what to do, I started to think that maybe I was too dumb for this test — people gave me other names of personal training certs I could do: ACE, NASM, ISSA, etc but I didn’t want to do those, I wanted ACSM, it appealed to me because of the recognition it receives and how few people have passed. I wanted to pass it. 

In the meantime while my self esteem was low, I started looking into other cert options in case I wanted to give up on ACSM (and do know I did want to give up) because I even got ahold of NASM and talked with a rep about being interested in taking their exam and pricing and same with ACE. I even researched ISSA to see what it was about. When it was all said and done, I decided I would give ACSM a try ONCE more, because the material was new, I figured I’d rather study this new stuff then to spend more money with a whole other company/cert. Once again I was praying I could afford the new books/study aids — thankfully Amazon had it for decent price and because of using the trial period of Prime, I was able to have them shipped quickly to my house. I got my books and dug in, I decided to once again make note cards, but beforehand, read both textbooks while taking notes in a notebook then used the notes on the notecards and made over 100+ note cards to study from and used the ACSM pocket prep app. I was focused, UNTIL I wasn’t, I had set the date to February to retake the test but realized I wasn’t ready yet, so changed it to March but because I was too busy having fun on my birthday — I changed the date to April to give me more time to study (which I didn’t use my time to study very well) I got distracted by friends and wanting to hang out that I put my studies in second place & the times I could study I would have rather been able to go to bed early. I work two jobs so sleep is important to me. It wasn’t until a week before that I really dug into my notes and focused. I was overwhelmed but made it a priority to study because I didn’t want to keep rescheduling my exam. Long story short, I studies until midnight the night before and woke up bright and very, very early to eat breakfast, study and calm my nerves so I could come prepared with clarity. 

Walking into the testing center made me anxious but I was confident in myself and didn’t allow the nerves to take over my mind or fill me with negative thoughts. The test was 150 questions and I had to score 550 in order to pass. The test was HARD, very difficult but I could confidently say that I knew about 20 of the questions without pondering but the rest depended on memory, being able to answer practical questions and hoping that I can do a good job of guessing if I didn’t know the answer. Unlike the previous test, I went through all the flagged questions I had issues with and made sure I answered them to the best of my ability and even left 20 minutes on the clock before finishing the test because I took my time with this test, I wanted to do my best and give my best answers. 

I PASSED. I passed the test with a 557 score. I cried with a smile on my face and walked out that testing center not believing what just happened. I texted the first 5 people I wanted to share the news with and posted on Facebook the news. Everything was starting to make sense to me after this day, I didn’t give up. I could have very well not tried again but because I took the dive and TRIED AGAIN, I found out I could do it. I passed the exam and I am ever so blessed and happy with the results. Moral of the story, TRY AGAIN. 

“When you try something for the first time, you might find you aren’t the best at it, but doesn’t mean you can’t get better” – Shay-lon Moss

Shay-lon 

Check out my Instagram with the posted good news: ACSM cert

I passed my exam!

ACSM certified personal trainer!

I wanted to share the good news with everyone, I retook the ACSM personal training exam for the third time and PASSED IT! I am not certified and really excited. I shared the good news on social media if you follow me, but wanted my blog friends to know the good news. For this reason, I have not been on the blog in 5 days, because I was really focused and determined and wanted to spend my days studying (it paid off). The test was hard and very long, but I am so happy it is finished, finally over! no more studying for the exam that cost me my sanity, LOL. 

 

In the meantime, I am focusing on changing my social media platforms to reflect the good news of my certification. I am giving myself 2-4 weeks to have a business plan/ideas written down, because along with working at a gym, I want to build my own personal training business and build a clientale list that hopefully will be both profitable and fun! I have a knack for fitness and wanting to help people feel good about themselves, so that’s my mission. Everything will be in steps and NOT rushed, because I want my business to flourish and be true to self and my values. It’s very important I pay attention to key details and have patience because I know it will take time. 

 

If you are a personal trainer or someone who currently runs your own business within the fitness industry, I would love to hear tips, advice, any type of help that would be in my favor to give me more perspective. I have learned some things from my college days but it has been 2 years since I have graduated and some of the teachings have faded from my mind since then, so I want information and of course want to network with like-minded individuals. 

 

Next stop: working on a business plan. 

 

Thank you to all those who have been more than supportive of me and my dreams, goals and aspirations. I live for this and want to be the best trainer and help I can be within this industry.  

 

I have plans of creating a whole new website (with my own domain) for just personal training – but I will continue to keep this blog and make post and will have links, etc, I just want a more professional looking website for the business aspects and I also am thinking of making a new FB page dedicated to personal training with fun blogs, videos, sign up pages for training, etc, which then in turn will mean a second Instagram profile that is separate from my personal instagram –I would continue to post to the personal one. 

I will continue to train for powerlifting and meets, so that won’t stop but now I have another focus and that is building myself & my brand. 

 

Shay-lon 

Good news with a cherry on top

If you are on my Facebook, you probably already know the good news… 

 

But many of you are not, so I have some positive news to share with my fellow readers .. 

 

Today was an overall good day, after my workout this morning, I had to train a client and then I had to work the front counter til 8pm at the gym but many things happened today that made me smile and many things have happened since today, that have enlightened my life since working at the gym and also since meeting new people and making new friendships, so I will share what I shared on FB with all of you. 

 
 
  1. Trained my client this afternoon and just love her as a person, she just has a wonderful heart and does so well 😀
  2. I had someone from the gym tonight bring me tamales, the sweetest and both of her sons are just so awesome.. the one hugged me and I always feel like family to them. I so appreciate it ❤
  3. I might have some new clients to train, possibly a couple… and that’s exciting because they seem eager and I hope if anything, I hope can raise their self esteem and give them something to look forward to when they arrive in the gym regardless if I’m their trainer or not… I always aim to build people up.. because I want people to feel like they belong and feel good about themselves because I know the feeling of low self esteem and wanting to give up and I hope everyone I train and help I make them feel empowered and cared about. I always tell people I believe in them, because if nobody else does, I want them to know I do! 
  4. I’ve made some great friendships and people who have been amazing toward me in and out of the gym, just your hello and a high five puts a smile on my face and I love you guys. I appreciate those who have always encouraged me in my lifting and encouraged me to be my best self, thank you
  5. the awesome instructor and a few ladies invited me out in the next few weeks for my birthday and I just feel like it definitely means something, I appreciate them
  6. I tell ya, this dentist who comes into my gym, he is so funny and just down to earth and humble. His conversations have always been a learning experience and something to look forward to, I love it.
  7. I talk too much and never get out of the gym on time, lol

I also want to thank all of you who take the time to follow, read and share my blog among your peers, whom have taken the time to leave comments and share conversations with me on social media. I have been blogging for a little over 2 years now and it feels like a lifetime because I have met some wonderful and skillful bloggers — people who have transformed since day one of following them and have seen me transform since day one of following me. To watch your growth as writers has been an absolute honor and I look forward to many more years of watching and being apart of your experience. Blogging has become second nature to me, a second full time hobby and job, I take it seriously and share my life (good and bad) with all of you because I want to be real and want to show my own growth, my own stumbles and my own get up moments. As bloggers, it gets easy getting caught up in the stats and wanting to have the most viewers and followers, etc. & that stuff is all fine and dandy, but for me, it means more when I develop relationships/bonds with people who read my content. I have fallen behind on post, have made changes to the blog, and have fallen short on quality of post at times, but it never ceases to amaze me how many of you continue to be there no matter. I appreciate all of you and wish all of you the best with your continued writing and may we continue to build friendships and share laughs with one another for the next many years ahead of us ❤ 

—– Shay- lon 

3 Month Break – Training a Friend

Girl, Sadness, Dark

Ugh… One of the hardest things I had to do, actually not really, but it was difficult. I decided that I would take 3 months away from training John. I know, no one throw torches at me, there is a good reason and one that hopefully he will understand. I have been doing some inner thinking these past 4-5 days and I needed to figure shit out. I needed to figure out what I am doing with my life at 24 years of age and how what I am doing is benefiting me, if it is at all. This particular thinking included: personal life, my mental health, my physical well-being, career wise, and future goals – not to mention wanting to pass my exam. I volunteered to help my friend because I wanted to see him grow and do better for himself, and I wanted to practice and get better at doing what I love, build confidence within myself and learn to better manage my social anxiety when I am talking to people. He didn’t have to pay me, nor was he under any obligation to keep me as his trainer and vice versa, we had that agreement.  I did this purely to help me, help him and make a difference in his life just a little bit so he could build up some confidence in working out at the gym. I think he has come a way, and still needs work but with time and motivation and the proper discipline, he can do it.

The hardest part about training someone is when they don’t see results, well when trainers don’t see results. I am not used to this, because people I helped prior while in college, they shown some kind of positive results, not HUGE results, but results they were proud of and it made me proud as well. It seemed like at all of John’s weigh ins, except for one when he lost 1 pound, he was complacent or gaining weight and it always  came down to nutrition, what he has eaten, how much of it he has eaten, how long he has gone without eating, his food choices, etc. I had to tell John that exercise is 20 percent of the battle, the other 80 is a good consistent diet/nutrition that positively effects you as well. I am not a nutritionist or dietitian but I do know that if you eat crap and workout, chances are: results will come slower or not at all – which makes my job a whole lot harder & stressful. because I don’t want to have to keep reminding him of what he already knows. Not to mention, he has had a busy schedule, maybe semi stressful (which stress causes weight gain as well) and I don’t think now is the time to be training him, I feel like now is the time for him to kind of take sometime and figure out everything he needs to figure out, so he can have a clearer mind, and hopefully really sit back and focus on what is important in his life – hopefully his health is one. 

Don’t get me wrong, this isn’t just about John, this is mostly about me. 80 percent of the reason why I am doing this break is for me. I want to accomplish so much that the constant worrying about my own body has strained my mind & created an obsession with wanting to reach my standard of perfection for myself. I have always struggled with wanting to reach this “perfect body image” , do better, be better, have better. Since my recent breakup in October, I have really had to build myself back up again, it is tough but I manage, and find things to do to keep my mind on my goals. This 3 months will hopefully give me time to build on myself as a whole (in and out) and to give me more time to focus on priorities.

 I don’t know what will happen after 3 months, depending on where I am at with my life and depending on where he is with his, I may end up training him again or I may not. This doesn’t mean I don’t want to train anyone at this time, because I do and I will continue to help those around me and online, I will still post my workouts and will keep my blogging going – I can manage training people for practice until I pass my exam (then I will charge you $$ LOL), just right now, I need to take a break from training my friend until he is further along and mentally ready in his own time. I hope all of you can understand.

Your Fitness Blogger,

Shay-lon xxx

Personal Training: Helping a friend day 46

Barbell, Bodybuilding, Effort, Exercise

FitFam,

Sorry this post is coming at you so late in the evening, since the time change, I have been getting behind sometimes and not watching the time properly. Well the truth is, I decided to make tacos tonight last minute because I got sick of looking at them on people’s Instagram for #TacoTuesday, so I had to drive to the store, come home and cook everything, blah blah blah and I haven’t finished eating, but figured I would eat and type at the same time (isn’t my first time doing it), Tomorrow I have a phone call with the editor again because I wanted to make more blog content for his site. We shall see how it goes. I have thought about rescheduling the phone call, just to think things over first. Hopefully he gives me a long deadline again. and I probably will aim for one topic versus two since the holidays are coming up. Anyways, today John made it to the gym on time and I managed to get a kick ass leg workout in with him and myself (I always show up a hour before he gets there to do my own thing first).  Hopefully all of you will enjoy the workout as much as I did writing it down LOL

 

John’s workout:

Warm up:

Dynamic stretches:

 
  • High knees
  • backwards run
  • hip circles

Workout Session:

Circuit #1:

  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

John had to stop for a full 1 minute or so, because it was killing him. He looked like he was going to pass out dead, but managed. I allowed 2 minute breaks between each circuit. I had shown him how to properly hop vs jump.. so he wouldn’t exert so much energy and had the proper form down. He said the hops are what killed him the most. I thought it wasn’t so bad. 

 

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

He did better this round, still wanted to pass out, but didn’t stop for a long break this time. The hops still killed him. lol

 

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • steps ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

He was like wth, this is even more. LOL. I laughed.

 

Circuit #4:

  • Step ups: 2 minutes
  • pushups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes

We didn’t do a proper cool down, but he did get a rest while filming me during my squat challenge. 

 

My Workout:

Warm up:

  • Treadmill: 5 minutes, because I was running late this morning and wanted to get my workout done before John shown up.

Workout Session:

  • Dumbbell plie squat: 4 x 15, 15, 10, 10. 40lb

Superset:

  • bench jump: 4 x 10
  • diagonal dumbbell lunge: 4 x 15, 15, 10, 10. 30lb
  • Dumbbell deadlift: 4 x 15, 15, 10, 10. 70lb

Superset:

  • Jump squat: 4 x 20
  • standing calf raise: 4 x 15, 15, 10, 10

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

Circuit #4:

  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 minutes
  • step ups: 2 minutes

Squat Challenge:

I was supposed to do it 1 time, but had to redo this 3 times because of my camera man John, so I was doing 36 reps total before this camera finally started working properly. – YES! my legs were on fire.

  • My 1RM is 125lb these days but I lied and did 60 percent of 105lb because my legs were killing me with soreness from the previous workouts – then do it for max reps
  • I had to take one plate away and do 10 reps 
  • then I had to take one plate away and do max reps again.. 

The video is on my YouTube channel. To say the least, today’s leg day was a nightmare , still hurts. lol. 

 

Your Fitness Blogger,

Shay-lon xxxxx

 
 

Personal Training: Helping a Friend day 45

Weights, Training, Black, Sports, Crane

Hello FitFam

It has been a long and grueling week, seems like I haven’t been on my blog in months but it has only been roughly 3 days and some odd minutes. I missed all of you and hope many of you had a beautiful Thanksgiving this year. My Thanksgiving went well and I did what I told everyone I would do and that is, I would eat accordingly and be watchful of my intake and I prevailed. It didn’t take me long to get full this Holiday, mostly because I had more meat (protein) on my plate than I had anything else and since I was eating that first, by the time I made it to the sides, I could hardly eat anymore. I had some cheesecake for desert but not much of it, I am not a HUGE fan for deserts, I know, I know.. weird. lol. I did workout on Thanksgiving at my house instead of at the gym because I wanted to stay indoors before getting ready for the celebration. I did some core exercises for the most part. The day before and the day after Thanksgiving, I was in the gym for my normal workouts. I didn’t take noteworthy Instagram pictures over Thanksgiving, I suppose I forgot to take pics of all the food and stuff.. sorry. I took some leftovers home and had leftovers for 2 days straight and that was gone, then yesterday my stomach ache came back to bite me in the ASS very hard.. and well work was painful and going home and crying myself to sleep was painful too, imagine a 24 year old yelling for their mother.. — that was me. lol. I don’t even live at home, so the chances of her reacting to my yell would be 0. I know why I was in pain (happens once a month- pms) and I need to see my Dr again, actually need to see a specialist this time, because I do not want to continue living this way. I mean I was vomiting up at work hella badly until my coworker shown up to relieve me and give me her meds and talk me through the pain.. I will just say driving home seemed like forever and falling asleep and breaking out in sweat.. wasn’t my favorite part about Sunday. I did have enough energy to watch the new episode of “The Walking Dead”, but didn’t watch the after show, because I was in so much pain after a while. I wasn’t sure if I would make it tot he gym this morning but I knew I had to try. John, met me at the gym this morning, I emailed his workout to him the night before. I was at the gym a hour before he got there to do my own thing.  Thank goodness none of the workouts hurt me to the point of not wanting to workout, but walking on the treadmill I took very slowly at 3.6 speed and no incline because that is all my belly could handle. I stayed long enough to help John through his warm up, but left after discussing his workouts with him, hopefully tomorrow morning I will have the energy needed to stay the whole 2 hours. 

 

John’s Workout

Warm up:

Dynamic stretches:

 
  • Knee to chest
  • Skips
  • Side bends: 10lb dumbbell

Workout Session:

  • Treadmill: 25 minutes, 2.0 incline, 3.8 speed
  • Treadmill: 25 minutes, 2.0 incline, 4.0 speed

Cor

  • Crunch machine: 2 X 20

Cool down:

  • Walk 2 laps around the gym

My Workout:

Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Low pulley close-grip row: 4 X 15, dropsets: 15, 10, 10. I did 100lb
  • Standing dumbbell hammer curl: 4 X 15. dropsets: 15, 10, 10. I did 20lb each arm
  • Bentover one-arm dumbbell row: 4 X 15, dropsets: 15, 10, 10. I did 20lb per arm. 
  • Flutter kick on the bench: 4 X 20
  • stability ball crunches (my gym doesn’t have stability balls) I used the machine: 4 X 20, 70lb

Cardio:

  • Treadmill: 35 minutes, 3.6 speed, no incline 

I should have done heavier with the bentover rows, because 20lb was nothing but I was trying to take it easy today.  The hammer curls are no joke, I felt them for sure. I find doing them alternating is easier, I didn’t do alternating, I did it together. My low pulley row highest is 120 right now, but since I did dropsets; I didn’t want to increase my weight anymore than 5 lb & the weights go up by 20s.  In case someone doesn’t know what it means, dropsets: for each subsequent set in which you see a drop in the number of reps, you’ll increase the weight by no than 5% or 5 pounds (this technique helps maximize muscular development).  Overall, my workout went fine, no complaints for today, tomorrow is leg day. 

 

I will be posting a #MondayMotivation YouTube video today, it will hopefully be short and to the point for the most part since I am not feeling so spunky, so keep an eye out for that.

 

Your Fitness blogger,

Shay-lon xxxx