365 Days of Self Discovery: Your Dreams/Wishes/Hopes/Future

5.12.19

Day 32

What gifts do you want to share with the world?

  • Love, compassion, strength and hope. I believe the world needs more of those everyday. 
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700 followers and counting!

Hello everyone, 

I have finally reached my goal of 700 + followers, and I am very grateful and excited about it! I don’t know if any of you remember, but it has been some months, since making this goal, so it took me sometime, but I am very happy nonetheless. I want to say thank you to all those that continue to follow my blog, those have subscribed to my blog and those who have shown support on all my social media accounts as well! I love blogging and enjoy speaking with all of you, I know this number doesn’t seem so big for some, but for me, it seems so huge. Especially considering all the other fitness/health bloggers who write about some of the same things as I do, and it can be difficult because I like to stand out among others and show my flying colors. I definitely want to continue to impress all of you with my continued blogging and social media efforts, so please don’t leave, make this page home and know that I am YOUR NUMBER ONE FAN! whatever journey you are on, I am your number one fan, always cheering you on! Thank you!

Next goal: 800 followers 

P.S invite your friends and family to read my blog post as well, I have had people from my social media accounts sharing my blog post with their followers, and I love it, I love knowing people all of over will get to read something positive and inspiring and motivating. Keep up the fantastic work bloggers! 

Your Fitness Blogger,

Shay-lon xxx

Personal Training: Helping a Friend Day 23/ TopicTuesday Youtube video

https://www.youtube.com/watch?v=I-CFux-jWOI

Hey FitFam!!

Guess what? The video up top is actually me filming my client/friend at the gym today! The video goes along with #TopicTuesday for my Youtube channel, please have a watch, you might decide you like it and want to watch my other videos, or you may decide you hate it and never want to watch my videos again! (hopefully not the second one). Nonetheless, the topic was: Treadmill Tuesday Gains, I made it up and because I made it up, I decided that I would talk about my client and his workout and give some input on using the treadmill. I didn’t make it a “how to” video because I figured the majority of people know how to use a treadmill, if you do not, let me know and I will make a “How to” video for you. Sadly you will not see my face in this video, only hear my voice! lol. 

 

John’s Workout

 

Warmup:

  •  Treadmill- 10 minutes, no incline, 3.5 speed

Workout Session:

  • Treadmill- 45 minutes, 4.0 speed, no incline- 2.0 incline

Cool down:

  • Treadmill- 5 minutes, 2.5 speed, no incline

John has not been at the gym for 4-5 days (everything is repeated and explained in the description of the youtube video) so I had to basically start him over kind of, to avoid injury, and quick exhaustion. He had also been sick, so I wanted to take it a bit easy on him so that hopefully he would feel better. As you can tell in the video he had decreased his speed to 3.5- 3.9 and this is because of many things, he obviously struggles on the treadmill with endurance and that is one reason why I want to continue working on him with it because it is important to increase his cardiovascular and endurance with cardio because at some point we will need to overload to avoid plateaus in his training. He has been doing well on the bike, but I had to discuss with him, that you may be doing well on the bike and excelling at it, but the bike works different muscles than the treadmill while still working on cardiovascular but if I continue to allow you to do better at the bike but you continue to struggle on the treadmill, then I am not really helping you any & it won’t fully benefit you. Not to mention, before working him on Cross-trainers for longer bouts of time, I need to make sure he can handle the treadmill. He isn’t ready to start running yet, but that is to be expected when I can obviously tell that he struggles with walking at 4.0 speed for 45 minutes on a treadmill. I think he has it in him to succeed and to see results, but he has to push himself; I can’t force him to, but he has to want it and he has to step outside his comfort level and try because if not, he will be struggling to meet his weightloss goals.

My workout

Warmup:

  •  Same warmup as John, we did our warmup together. 

Workout Session: (Leg day) and I think I caught another cold. UGH!!!!!! 

  • Leg press machine: 90lb,( 1 set, 12 reps.) 110lb, (1 set, 12 reps).  130lb,( 1 set, 12 reps)  150lb, (1 set, 12 reps.) 170lb, (1 set, 12 reps).  190lb (1 Set, 12 reps).  210lb (1 set, 12 reps).  230lb (1 Set, 12 reps). 250lb (1 Set, 12 reps).  270lb (1 Set, 12 reps).  310lb (1 Set, 6 Reps) 
  • Seated crunch machine- 70lb, 50 reps.
  • Linear leg press machine: 370lb (2 Sets, 10 reps), 390lb (2 sets, 6 reps).

Cool down:

  • Treadmill- 5 minutes, no incline, 2.5 speed

My workout today was fairly straight forward, nothing phenomenal, I did PR on the Linear leg press and the Leg press machine workout, which I am happy about! I suppose Thursday I may make the leg day workout a bit more exciting for all of you depending on how I am feeling. My stuffy nose really irritated me during my workouts when I was breathing and so I kind of didn’t over exert myself too much.  If anyone hasn’t noticed, I have my days where I am doing harder, more higher intensity workouts and sweating & then I have my workouts where I typically take it easy, just depends on the mood, the day and my training/nutrition. My body has been fluctuating with strength lately because I haven’t really been eating the last couple of days very much- not to mention sometimes the lack of sleep during the night. So bare with me, I intend to kill my workouts some days and relax other days when I am at the gym. Hope all of you enjoy my video, please subscribe, follow, share, and leave comments. 

 

I enjoy reading other people’s workouts, so always feel welcome to drop them down in the comment section! 

 

Your fitness blogger,

 

Shay-lon xoxo

My First Article has been published :)

Smiley, Smile, Happy, Excited, Alegre

Hey everyone, 

I wanted to let you all know that my article that was due Monday (yesterday) has been published and ready for the world to read, I hope that not only will you read my article but also check out the rest of the site because it has some neat things to offer fitness & nutrition wise. I am so excited this has happened, I feel like all the hard work I put into something has been acknowledged. I will continue to keep everyone up to date with my articles that get posted on the site and hope that many of you will continue to follow and stay up to date with my topics. The topics that I post on his website, will differ from ones I post on my own website to keep things original and not repetitive.  The link to my articlehttp://www.barrosofit.com/home/2016/plyometrics (yes this is the article for the editor)

 

Thank you for reading, 

 

Your fitness blogger,

Shay-lon xoxo

“Go to” Lunch ideas

lunch

Hey fellow bloggers and readers, 

I have a short blog today, mostly because I need some ideas & I want some recipes again. Normally these post get many people on board, so hopefully this one goes well too.

I need some “lunch” ideas, more or less what do all of you eat for lunch? Do any of you not eat lunch at all? do you think of lunch as snacking or do you actually eat a meal? I was at the store a couple of days ago with some friends and we were doing some shopping together, and we both came to a realization that we don’t know how to shop for lunch food. Yes?! I know weird, right? well we know we can eat sandwiches, and we can eat soups, but we wanted something different, and while yes I do use Pinterest quite often, we failed to even look this time around. I told him I would ask all of you for lunch ideas and the next time we both go grocery shopping we would use your recipes, and ideas so we could avoid this problem from happening again. 

One would think lunch is the easier meal to figure out, but for myself and my friend, we find it the more difficult meal to decide on. Help us out and share your lunch ideas!

Your fitness blogger,

Shay-lon xoxo