5.17.19
Day 37
Do you find it easy to follow through on a plan you have made?
- Most days, no.
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Tag: plan
September 25th – Monday Motivation
Happy Monday Bloggers!
Coming Up With a New Nutrition Plan before the Upcoming Year
Heyyyyyyyyyyyy!
So, I know it is the weekend and I normally do not post on the weekends, but tada I am here! I decided to post a little something I have been thinking about and wanted to share with everyone and see if anyone else is having the same thoughts as me, or wants to share their own experience, etc.
I have decided that before the upcoming year, I want to change my eating habits (once again) not because of anything bad for say, but because I want something new and different. I don’t mean I want to go on a diet or anything, I just want to manage my eating a lot more strict, but not so strict where I can’t stick with it. I have been doing IIFYM, and I enjoy it and will stick with it for the time being, because it works for me. I don’t know what I am trying to do exactly yet, I just have a few goals in mind that I am challenging myself to do to see how it works out along the way. My reasoning for something new is because I just want more variety & consistency – I don’t want to go so long and then give up, or stray down the wrong path. I want something to keep me disciplined.. so I have downloaded the calorie tracker on my phone and I am going to invest into a food scale as well, and I am going to embark on this journey with a new mindset, new goals, and a new attitude.
Does anyone else feel the way I feel about this time, where they just want to embark on a new journey fitness/health wise, even if things seem to be going “okay”, you just want something new and fresh, something more challenging, maybe more strict, possibly more time consuming, but you want this because you have an end goal in mind and are willing to do whatever it takes to meet it? I have my exercise regimen the way I want it before deciding to join CrossFit again, but I want my nutrition to meet the same standards, and so I am going to find something that gives me the pleasure and satisfaction I need in order to make me happy – By strict I don’t mean cutting my calories to like 500, I am not talking about extremes, just something more or less different but the same.. (confusing, I know)
I think once I come up with something I want to do (an overall plan) it will be grand, life changing, long term and very rewarding in the end. This post was to just my mind jogging and thoughts moving around, thanks for reading.
Your Fitness Blogger,
Shay-lon xxx
Monday Motivation YouTube video- Nov. 21st
Personal Training: Helping a Friend Day 25
Welcome FitFam!
Today was a good day with John and his sister at the gym, but my day was horrible with my workout – something I will talk about later.
Nonetheless, I am going to keep the yacking to a minimum this time for everyone’s sake and get to the point.
Also, thank you for everyone who has told me that my posting of the workouts has motivated them to start working out, try new things, lift heavier, and start focusing on their health. I appreciate it and I am so proud of all of you for your own accomplishments! – You will learn that I have my HORRIBLE days at the gym, more so embarrassing, and so many of you may be able to relate to, unless you are awesome, then I am jealous and want to be awesome too! haha.
John’s Workout
Warmup:
Dynamic stretching:
- Knee to chest
- Walking lunges
- Leg swings (10 reps each leg)
Workout Session:
- Stationary bike- 45 minutes, level 4 resistance, RPMs 70-80 (but he kept his RPMs between 80-94) -Yay!
Cool down:
- Walk 2 laps around the gym
Overall he did very good and had no complaints, we talked over this goals, his stresses, etc and he is working on having balance in his life. Everyone gets to the point where he is at right now and I let him know that he will figure things out and I will continue to work with him. He is my friend at the end of all of this, he is my close friend, so no matter what, that comes first, our friendship & always will. I don’t look at him as a client when he opens up to me about things because at that very moment, I am now being who I am out of the gym, his friend. Anyways, Good job John! way to kill it!
My workout
Warmup:
I did the same warmup as John, we all did it together.
Workout Session:
- Crunch machine: 70lb, 100 reps
- Barbell squat: no weight, 10 reps (Warm up squat)
- Barbell Squat: 35lb, 1 set, 10 reps
- Barbell Squat: 65lb, 1 set, 10 reps
- Barbell squat: 105lb, 5 sets, 5 reps
Linear Leg press:
- 390lb, 1 set, 5 reps
- 370lb, 3 sets, 5 reps
Russian Twist: 25lb, 3 sets, 30 reps
My leg day was HORRIBLE! First of all, My barbell squat went down incredibly low. It used to be 200lb was too easy, and I was on my way to 250lb, but now I can’t go anywhere near 200lb and failed when doing my 200lb rep. I do know one or two reasons why my strength in the squat decreased, and that is something I will need work on more with myself. To say the least, I will be working on making a workout routine for myself to increase it within the next 3 months hopefully, because I am pissed off about it and very embarrassed to have failed, like literally the bar fell on me failed. Luckily my gym only has smith machines (although I wish we had free weight barbells) – this probably saved me from injury and yes, I was pissed off afterwards, about ready to scream and shout! lol. Typical of me in a gym when I flunk at something. So after my squat, I pretty much just barely put any effort into my leg press exercise, because the fact I failed my squat was on my mind.
With this all being said, my workout was HORRIBLE & one that will need some fixing and time. I am impatient when it comes to myself (a flaw), I hate losing strength, I hate when I fail at a lift and I hate when I know why – because it runs through my mind over and over and over again. I do realize it had been some months before touching the barbell squat because I was losing faith in myself at some point when I was at the gym – long story. Regardless of today’s workout, I am going back to the gym perhaps tomorrow (upperbody) day and will take sometime during my weekend to reflect, make appropriate changes and to keep striving for what I want, if my weekend isn’t too bogged up with writing articles and turning them in. No need to feel bad for me, or anything, this is typical of me, I am very competitive at heart and have some things I need to work on as an athlete and person., & I will do what I have to do in order to reach my goals!
Anyways, thanks for listening to my rant. Tomorrow, Saturday and Sunday are my off days from blogging on WordPress, I may blog tomorrow but it depends on my schedule because I work. So look forward to me on Monday! 🙂
Your Fitness blogger,
Shay-lon xoxo
Personal Training: Helping a Friend day eight
Hello bloggers!
Today was another day at the gym with John, although his sibling did not make it today 
But from what he told me, she will be in later this evening and perhaps meet with me Thursday. I am happy she is considering getting another gym membership at the gym we attend, it will definitely help motivate her!
Today our workout was the same exact workout as yesterday, the only thing I noticed different today was John was reducing his speed on the treadmill today when yesterday he had not. I asked him about it and he mentioned that both his ankles hurt today for whatever reason and today felt like it was a harder day. After the workout, he said his ankles weren’t hurting anymore, but I am hoping this isn’t a serious issue, if so, we may need to consider other options. With this being said, I don’t think he is ready to do 4.0 for 45 minutes all the way through yet, until I know more about his ankles, and until I can trust that he is starting to increase cardiovascular wise, which I do look for. I think his ankle situation is fine though, considering he wasn’t worried about it and he has had soreness before and it went away fine. I will be sure to keep a keen eye on him during the exercises.
John mentioned how he needs to work on his eating habits, which hopefully he has a plan set in place, I didn’t have a chance to speak to him about it in depth because he had places to go, but tomorrow I am hoping we will so he can get on track with that as well. I want him to see results and build confidence within himself. We shall see what tomorrow consist of, we are having day nine tomorrow, wish him luck!
Your fitness blogger,
Shay-lon xoxo
P.S my right calf still hurts, and I haven’t done any weight training on it, to prevent further injury, not sure what is wrong with it, but hopefully it heals 100 percent within the next couple of days, if not, I am not going to be a happy camper.
