Sumo Saturday—

Short & Sweet

Not gonna lie.. Saturday’s workout I on purpose, made it shorter than any other workout, because I was just wanting to get home at a decent time and “hopefully” study and get to bed at a rather decent time after dinner, but you know me.. —- that never did happen. I got the workout in quick and efficiently but after that.. yeah.. no.. was up late and NOT studying. I need to study.. like someone needs to make her priorities about studying and less about Netflix. LOL I didn’t even fill out my life line aka planner for the week, and that is a no-no for me, so .. yes, if that tells you anything about my weekend.

 

None the less, I got a workout it. 

 
 
  • Sumo deadlift: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 3 x 5, 150 lb
  • 85% of 90% of 1-RM: 3 x 3, 170 lb
  • 95% of 90% of 1-RM: 3 x 1, 190 lb, 6 max reps

 

  • Stationary bike: 20 minutes, level 8
 

 

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I’ve done it again..

Forgot to adult for the week.. 

I think my weekly planner is getting sick of me going off schedule these days, I have a planner I use and lately have barely opened it — hints why I have been behind in blogging and studying; I should always check my planner because honestly. my anxiety starts to kick in when I don’t do things as planned and then have list of task that never got done because I have been fiddle farting around instead of adulting. I could probably complain all day, but it comes down to my time management and all my projects and goals.. I have so many projects and don’t utilize my time well (anymore) — well 2018, don’t give up on me yet… I plan on getting back on track when it comes to priorities and tasks (fingers crossed) .. but I am young, right? so I should be allowed to get off the beaten path every once in awhile without feeling bad.. BUT my personality trait doesn’t allow me to enjoy my youth when I am constantly trying to keep myself on a “perfect” schedule — pretending that it is possible to do so, so I don’t freak out. Thankfully I have friends and family who seemingly understand that I am crazy and my OCD and time management skills fight back & forth which causes the HUGE debate in my head as to what to get started on first. Externally I am smiling until I get home and break down.. but that’s a whole new story for a different day. Back to what is scheduled. My workouts. & if I am lucky I might be able to squeeze in some studying before work tonight. Hmm. Wish me luck. 

 

Oh & the next blog post will begin my workout sessions…. 

 
 

Shay-lon 

Is “Walking” exercise?

I realize this might sound ridiculous at first sight, because you are probably thinking well “duh walking is exercise” and to be honest, this is true, it is a form of exercise BUT there is a BIG BUT involved because walking varies and depending the kind of walking and the length of time, it can be less effective as a form of exercise.

 

For starters, I am not knocking those that walk – I walk. I am not knocking those that choose to walk on the treadmill the whole entire gym period long, or that say they walked to the fridge and back to their bedroom and that was their exercise. LOL. — seriously though ( I know people like this) My concern isn’t that you walk because there are people missing limbs that can’t walk and would love to, my concern is “is your walking effective”? think about this for a minute or two and think about what it means to be effective and you would obviously know what walking is… so think about how often you walk and how far, do you think that your walking can be considered effective?

 

Just like any other exercise, walking has to be “challenged” , otherwise it no longer becomes an effective method of weight loss, it will either get to a point where you plateau fairly quickly or get to a point that it bores you or it will get to a point where it is no longer as effective. Everyone has their own fitness level and their own level of what they can do and I don’t expect anyone to run marathons or 5ks ( I surely don’t) so walking is a good thing to get started, to get yourself moving and to stay productive, not to mention it allows you to explore (if you are outside) or if you go to a gym and walk, it allows you to get to know the treadmill and the functions. The key with walking is “Type, time (duration), frequency, and distance” – All of these play an important role with walking and making it effective for you. Now before I go over these fun words, I want to let everyone know who is reading this, NOT EVERYONE IS THE SAME, so don’t expect your results to be the same as someone else’s and all of this information will vary person to person.. depending on your lifestyle choices.

 

Type and/or mode: What kind of walking are you doing? 

 
  • Brisk walking
  • speed walking
  • leisure walking
  • walking backwards
  • walking uphill
  • walking downhill
  • walking stairs
  • walking on grass, concrete,
  • treadmill
  • elliptical
  • resisted walking
  • slow walking
  • moon walking LOL
 

Time (Duration): How long are you walking for? 

  • 10 minutes
  • 1 hour
  • 2 days straight

You get the point, someone who is hiking and walking for days at a time vs someone who walks to their car from their front door.

 

Frequency: How often are you walking?

  • everyday
  • once a month
  • once a year
  • three times a week

again you get the point, this also will make a difference down the road when you hit a plateau.. just like the amount of time. 

 

Distance: How far do you walk?

  • 1 mile
  • 15 km
  • 10 steps
  • 10,000 steps

ALL of these things play an important role with fitness as a whole but since I am talking about walking specifically.. I made this post so that you can see your own flaws and have an idea as to how to “fix” it or better deal with them; whether that means you change the type of walking you do, or change the amount of time you stay on the treadmill – there is different variations, so use it at your disposal if you have to. Maybe some of you are just beginning your journey and can only walk .5 miles once a week at a slow pace – that is fine because if you keep doing that you will see results, however, it will get to the point where results stop or happen rarely and that means you will decide to try to walk 1 mile once a week or .5 miles every 2 days.. or whatever it maybe in order to progress in your workout. Then there may be others of you who are fitness advanced, and walk 10,000 steps easy in a day and decide you want to walk 20,000 steps daily and again that will progress your workout and give you results. 

 

Everything is a trial and error, what works for you may not work for the neighbor, so as long as you progress and overload in your walking – you have a higher chance of results and cardiovascular fitness increasing. Got it? 🙂 good. 

 

Feel free to leave comments, share and like. Thank you for reading.

 

Your Fitness Blogger,

Shay-lon xxxooo 

 

P.S keep in mind eating habits play a part in this as well. 

Business Call with the Editor

Text Editor, Microsoft Word, Writing

I thought I heard a phone ringing? hm, guess not.

Oh hi everyone.. didn’t realize you all made it to see my post, thank you! It goes something like this.. 

 

I had a business call today with the editor and we were on the phone for a long period of time this time. Anywho, I decided to write one article this time vs two because of the holiday’s coming around the corner and I still have to save time to guest post for someone – YES! I remember you and I will do it, I will. I have been sluggish, forgive me. He was fine with that and we had to discuss things over because I ask A LOT OF QUESTIONS! all the time. He probably wanted to hang up hours ago, but I wasn’t willing to let him go, lol. Seriously though, I cannot disclose what the topic will be over, but hopefully it serves some of you in a positive way, it is due: Dec. 19th, and probably will be published within the next week after that. 

 

Secondly, I had a company whom I applied for in July to write for their running website and they finally got back to me and let me know they were interested in me writing for them, this is NO big deal, just another way to add it to my portfolio and since I want to get my name out there and earn more exposure, I have to build myself up and make myself stand out a bit. Otherwise, I suck at writing and don’t really know where this will take me, but hopefully someplace amazing. Besides those two things, I am hoping to take my test in December, nail it and make big plans for myself – that is GOAL #1 . 

 

That is all that is going on with my life as of yet, dinner will be made soon..and I am extra excited about it.

 

Your Fitness blogger,

Shay-lon xxx

 

P.S if you want to share your career in writing, fitness, health, ect in the comment section, please do, my life is boring, I want to know more about yours ❤ 

Monday Motivation YouTube Video: Nov. 28th

Too many of this, can create a whole lot of this.. 

https://www.youtube.com/watch?v=sIooatdPbW8

monday-motivation-youtube-video

Motivation Monday Youtube video – Oct 17th

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My Motivation Monday video: https://www.youtube.com/watch?v=8pM1QSspE0Q

Bring the gym to your home

https://www.youtube.com/watch?v=qWy_aOlB45Y

Not everyone likes going to the gym to get their fitness for the day, I don’t blame them, because even though I attend a gym, not every gym treats their customers well, maintains a clean gym facility and the people that attend them don’t always make newcomers feel comfortable. It is hard to choose a gym, and even though I provided people with a “how to” in choosing a gym, some people just feel more comfortable within their own four walls. 

 

Personally, I have worked out at home with workout videos, believe it or not, I was doing “Taebo” with Billy Blanks for a while because my mom gave me the home videos for when I wanted to lose weight. I enjoyed it for a little while, it was a challenge because I was out of shape and got down on myself when I didn’t get something right or couldn’t keep up. I then decided to search for workouts that could be done at the house for when I decided I wasn’t in the mood to leave the house to workout. I used Pinterest at the time and found workouts I could do at the house, they were good workouts but I didn’t take them seriously because I never put my all into them.  I had to soon resort to making sure I attended the gym on a regular basis in order to take things seriously, and push myself. This was my story, but I know people who do home workouts and swear by them, and that is their story.  I say if it works, then do it. 

 

This post isn’t about whether home workouts are good or bad, that isn’t something someone can tell you, that is something that is specific to each individual, some of you may enjoy workout videos, home exercises, and some of you may not find them to be enjoyable and much prefer to attend a gym or class, either one is okay.  This post is about sharing with you the positives that can come from working out at home and I will share some ideas on how to go about working out at home if you are interested,

 

The benefits to staying home:

 
  • It is Free, you don’t have to pay to stay at your house to workout
  • Minimal equipment, you don’t need to purchase a ton of equipment in order to workout at home
  • Choices- you can workout outside or indoors
  • No dress code, you can wear whatever you feel comfortable in without judgement
  • No one is laughing at your mistakes- no one will make light of your mistakes, make them with no judgement
  • Save time- no drive time to and back from a gym
  • Your trainer is the video, you don’t have to worry about trainers switching up on you, taking vacations, etc. 
  • Privacy
  • Some would argue “greater consistency” because they can’t make excuses for why they don’t workout (the weather, traffic, time)
  • Guaranteed clean environment because you live there, you can make it as clean as you would like
  • Progress at your pace, not having to compare your results with others from a class 

Home videos:

  • Billy Blanks Taebo
  • Youtube videos (choose wisely)
  • P90X
  • insanity
  • Zumba
  • 21 day Fix
  • Prenatal physique
  • PIYo Yoga
  • Focus T25
  • 30 Day shred Jillian Michaels
  • Shaun T Cize
  • Body Beast
  • Hip Hop Abs
  • Richard Simmons (he makes me laugh)
  • Getting ideas from Pinterest

If you know someone or if you have had any luck with any of these workouts, please share with my readers, they would love to hear about it. Also, if you are like myself and cannot get motivated enough to workout at home, would love to hear why. If anyone has other forms of working out they use when at home, please feel free to share. Thanks for reading, if you enjoyed the read, share, like, follow and comment. 

 

Your fitness blogger,

Shay-lon xoxo

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