Fitness/Health Advice & Tips #2: Take a Rest Day

Take  A Rest Day!

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/fitness-health-advice-tips-2

 

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

I Might Be M.I.A for a few days (PMSing)

https://www.youtube.com/watch?v=hxqPg7ZsKkU

This YouTube video will explain why you may not see a blog post from me for a couple of days or may not be able to reach me on social media. I will try to log in and check and reply as long as I am feeling up to it, my body is bloated and drained so, be patient with me and sorry for any inconvenience this may cause some of you. 

P.S I did sign up for a YouNow account, so if any of you use that app, you may add me 😀 Happy Monday!

Your Fitness Blogger,

Shay-lon xxoo

My Gym Workout – Jan. 2nd Starting the year off the same way

Hey hey hey! 

Welcome back everyone! This is only the second day of January and I already feel the same as I did in 2016. As always, I started my morning off with a workout at the gym. Today’s workout was long in length, but still entertained my gains and gave me great pleasure. I am hoping those that follow my workouts and give them a go will appreciate this one/don’t feel rushed and continue to push yourself. 

 

I am still not sure what my blog will consist of – when it comes to the new 2017 blog, but I do know that I will be changing my theme at some point and will more than likely have a plan in place within this week or next (fingers crossed). I did however, give some thought into possibly using snapchat to blog with some of you and take video footage, etc but not sure how I want to go about it and whether I will use snapchat, twitter or insta video wise (live video), so that is something that is floating around. I have had many people ask for more collabs and guest posting, so I have some ideas down on paper. Right now, I am taking it a day at a time and just organizing my thoughts with this blog. Thank you for being patient with me.

 

Warm up: 

I didn’t do a proper warm up, the gym was really busy, so I had to do what I could with what I had available to me and used my lifting as warm up with no weights. 

 

Workout Session:

 
  • Dumbbell pushup to row: 3 x 6-10. 15lb (45 second rest between sets)
  • Romanian Deadlift: 3 x 6-10. 1 x 105lb, 2 x 155lb (45 second rest between sets)
  • Dumbbell Sumo Squat: 3 x 6-10. 30lb (45 second rest between sets)
  • Pronated wide-grip pullup: 3 x 6-10. (45 second rest between sets)
  • Dumbbell lunge: 3 x 6-10. 30lb (45 second rest between sets)
  • Leg extension: 3 x 6-10. 90lb. (45 second rest between sets) 
  • leg curl: 3 x 6-10. 70lb (45 second rest between sets)
  • standing calf raise: 3 x 6-10. (45 second rest between sets)
  • barbell upright row: 3 x 6-10. 35lb (45 second rest between sets)
  • standing overhead press: 3 x 6-10. 40lb (45 second rest between sets)
  • Dumbbell lateral raise: 3 x 6-10, 30lb. (45 second rest between sets)
  • Triceps dips: 3 x 6-10 (45 second rest between sets)
  • V-ups: 3 x 6-10 (45 second rest between sets)
  • Air squats: 135 reps
  • Kneeling cable crunch: 3 x 6-10 (45 second rest between sets)

Feel free to let me know what you think of the workout if you decide to give it a go! for more workouts, click here. Thank for reading, feel free to leave comments, share, reblog, and follow me!

 

Your Fitness blogger,

Shay-lon xxx

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