Improve your grip strength

Grip strength is important in the world of lifting, it is essential for a good deadlift, a good bench press and builds the forearms, wrist and hands (something many of us don’t think to work on) — and many exercises, along with the ones I named will improve when you improve your grip strength. 

Most people don’t consider the importance of the smaller muscles & techniques used to better your lifting & in doing so, they fail to make it to their fullest potential. Down below, I am going to list some of the exercises I would recommend to both athletes & general population recreational lifters if you want to see results in your strength. My list is short, but feel free to leave comments with other recommended grip strength exercises for my readers. 

  1. Two arm hang
  2. wrist curls 
  3. wrist extensions
  4. Hex dumbbell hold
  5. Farmers Walks
  6. Plate pinch/ plate pinch curl
  7. Wide grip barbell deadlift
  8. Utilizing hand grippers
  9. Towel /rope pull ups
  10. band hand extensions

Hopefully this list of 10 exercises will prepare you for your next big lift!


Have A Cup Of Tea Instead..

Hello Bloggers,


I hope you enjoy tea, because if so, I am going to share with you the different kind of teas that have various benefits to our health – some of which you may not have heard of or did not know could do some wonderful things to our systems.

Green Tea:

The first tea that comes to mind when someone mentions the word “healthy”, want to know why?

  • Antioxidants are said to interfere with growth of certain types of cancers
  • Improves cholesterol, and prevents clogging of the arteries
  • Reduces risk of stroke
  • Reduces the risk of neurological disorders
  • Contains fluoride, which is said to prevent tooth decay

Black Tea:

  • Said to possibly reduce the risk of stroke
  • Helps body maintain normal blood pressure/increases blood flow in the capillaries
  • Expands the airways (making it easier for those with asthma)

White Tea:

  • More potent anticancer properties than processed teas
  • Helps lower blood pressure
  • Can thin the blood, improving artery function
  • Protects the circulatory system
  • Contains fluoride; keeps the teeth strong and healthy & kills teeth bacteria (that causes plaque, tooth decay)
  • Helps to strength the immune system & prevents bacterial infection

Oolong Tea:

  • Lowers cholesterol levels
  • Has been used as a weight loss supplement
  • People with diabetes: it can help keep blood sugar levels in line

Chaga Tea:

  • Possibly helps to boost and strength immune system
  • Possibly helps to prevent and lower the risk of some cancers
  • Has anti-inflammatory properties
  • Boost energy levels and supports increased stamina
  • Can help aid in digestion and prevent stomach diseases

Pu-erh Tea:

  • Helps to lower cholesterol levels/boost blood flow/improve circulation
  • Aids in digestion of food
  • The antioxidants can help remove toxins from bloodstream 
  • Proven to show improved function of the spleen

Chamomile tea:

  • Antioxidants may help with complications from diabetes
  • known to stunt growth of cancer cells
  • Helps to stop gastrointestinal inflammation: prevents gas & reduces stomach cramps 
  • Has been used as treatment for irritable bowel syndrome
  • Can help people fall asleep

Hibiscus Tea:

  • Some studies have shown it to reduce blood pressure
  • Possibly helps in lowering cholesterol 

Rooibos Tea:

  • Has some cancer fighting properties
  • helps to lower cholesterol and high blood pressure
  • Aids in regeneration of liver tissue
  • Helps to relieve cramps and gastrointestinal distress

I have been drinking tons of this chamomile tea, for different reasons but mostly because it taste so good 😀 What kind of teas do you drink? any favorites, any that you don’t like? leave your answers in the comment section! 


Your Fitness Blogger,

Shay-lon xxoo

Spin Classes


Just keep spinning, just keep spinning…..


The amount of sweat, the speed, the amount of hours people will go for spinning makes my legs weak thinking about it, because I know from watching the videos, people have to be tired by the end of the workout – I would be. I don’t know a whole lot of people who take part in spin classes, but I do know some, and they enjoy it because of the amount of calories they burn and the amount of sweat that pours out of them after the class. My take on spin class was riding a bike and enjoying some good music, but I was wrong, so much more goes into spinning depending on the class and fitness level of the individual, they even have youtube videos people can follow for spinning, which seem very helpful. How many of you have taken a spin class? good, bad, in between, what is your take? I haven’t yet participated in a spin class, and I don’t necessarily have it on my bucket list but I also don’t mind trying something new, so it may be something I look into down the road if my workouts start to get boring. This post isn’t one that will judge spin classes or people who take part in it, it will be a post with information about spinning for those who may be interested or don’t know anything about it. Feel free to share your spin stories with me in the comment section. 



  1. Helps to burn calories- I have had people say they burn through 800 or more calories sometimes doing spin classes (although standard is maybe 400-600) 
  2. Improved cardiovascular health- which is to be expected since it is a cardio exercise
  3. Low impact workout
  4. Most spin classes allow for you to progress at your own pace
  5. Uses large muscle groups in your legs- tones
  6. I have had people tell me it is a great abdominal workout overtime – nothing shows immediately but because they have to use proper technique and form when riding, you will feel it in your abdominal area too. 
  7. Builds mental strength 
  8. You have people around you during the class, so you aren’t alone.
  9. Builds stamina
  10. You get to listen to music the whole time while pedaling, music is good right? lol
  11. Some classes offer a hand-weight while spinning (this shouldn’t replace your resistance training)

Some Cons… 

  1. The instructor guides you, but it is up to the individual to be motivated enough to push themselves through the workout
  2. can be semi-expensive depending on the packages / classes. 
  3. The seat can be uncomfortable for some spinners, so they might have pelvic injuries/aches
  4. the music may not be your taste, if you are picky
  5. some people may not like being surrounded about others

So overall, spinning may be your cup of tea or it may not, but it something to do if you want to implement something new in your workout regimen, either way, I think the most important part is it keeps your moving! Give it a try or pass it by, your choice!


Your Fitness blogger,

Shay-lon xxxx