Fit Tip ‘9.18’

Find an exercise for you

Remember that exercise is different for everyone, some people may prefer to do cardio and light weights and some may prefer to play a sport to stay active, while others may find lifting heavy and little cardio works best. Find what works for your goals and whatever keeps you motivated to stay active. 

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A New Week, A New Thought

Bloggers,

I decided to add another fun topic to my blog because well, I wanted to and because there are some things I think would be fun to talk about with within this category. This specific category will be called “Thinking Out Loud” & I will post it on Sundays! basically this will integrate my thoughts for the week, current events (preferably around fitness/health), my opinions on certain things in the industry, it might talk on my experiences or tell a story, it might be discussing things outside of the scope of fitness/health, it could be about anything really that doesn’t already fit into my other categories (which I will name at the end of this post) so hopefully all of you will enjoy it greatly because I am looking forward to it myself. 

 

ALSO…For those of you who may not follow my soundcloud account, I have decided that I also want to add another category based off of my podcast & it will be “Tuesday Fitness/health advice & tips” so I will continue my podcast series but will be adding this to the blog as well now because I want everyone to benefit from this 🙂 Which this basically is going to be me giving you advice & tips and also be answering questions that maybe people have asked me or have for me now that could be helpful for others. 

 

ALSO, ALSO… My podcast is supposed to have interviews, current events, Q & A on Saturdays, but I have been slacking and yet to do that, so not only will that continue (as soon as I find ways to get that going) but WHEN and IF I have time, I will be adding guest post to my blog (which is nothing new) but haven’t done it in a  LONG time. Yikes! sorry.  but this will take place on Saturday’s or Sundays possibly – the way I will go about it, is I just have a list of over 100 DIFFERENT TOPICS I want to write about written down and some are meant for guest post and some are meant for me to write about – so basically if I come to you about writing something for me, it is because I feel like you could be a good person to discuss that particular topic BUT this does not mean I don’t allow people to write guest post otherwise, because I have had people come to me about wanting to guest post (which is fine) but I am just really picky because this blog is my baby! lol so don’t take offense if I don’t accept your topic or request to write a post on my blog, because I like to be choosy because I worked my ass off on this blog like everyone else on theirs. 

 

ALSO, ALSO, ALSO.. LOL.. I have been doing Review Wednesday’s on YouTube (so yes, I will be adding them to the blog regularly on Wed whenever I do them) 

 

So with this all being said and laid out, I am hoping going into this new year, my blog will continue to grow, and give everyone something to read about that they are interested in no matter what journey they are on as far as fitness/health goes. 

 

Blog Schedule:

 
  1. Monday: Motivation/Inspiration quotes & my workout for the day
  2. Tuesday: Exercise (how to do/I choose an exercise and discuss it), my workout for the day, YouTube exercise videos, & fitness/health tips & advice
  3. Wednesday: My reviews, injury prevention post & my workout for the day
  4. Thursday: Mental health awareness post & my workout for the day
  5. Friday: No blog post
  6. Saturday: Recipes & my workout for the day, possible guest post
  7. Sunday: “Thinking out loud” Sunday post, possible guest post

Podcast Schedule:

  1. Monday: Motivation/Inspiration
  2. Tuesday: Fitness/health advice & Tips
  3. Wednesday: LGBT+ Topics and discussion
  4. Thursday: Recipes (a lot of times I will share this recipe on Saturday’s blog post for recipes so don’t be shocked if they turn out to be the same thing at times because not everyone follows my blog or podcast.. so I want everyone to hear and see the same things)
  5. Friday: no podcast
  6. Saturday: Interviews, Q & A, current events, misc 
  7. Sunday: no podcast

If anyone has any questions about these two schedules, let me know! As far as YOUTUBE goes, my schedule has not been completely made yet, so when I have that organized, I will be sure to post that schedule as well. 

Keep in mind that I work two jobs and I have studies & with holidays coming up and growing my brand, I will be busy and I might miss days of the week or have to post certain topics on other days because I am hella busy like everyone else in the world, don’t get mad at me, I am only human and I will do my best to continue making fun content that engages all of you! I love all my bloggers and readers and appreciate all of you for being my #1’s 🙂

My Social media (Yes, you can follow me)

YES, I do use them all (some more than others) so feel free to add me! otherwise, everyone have a wonderful Sunday!

 

Fitness WonderWoman,

 

Shay-lon xo

P.S don’t forget my second blog ... https://gaylesbianme.wordpress.com/

Personal Training: Helping a friend day 46

Barbell, Bodybuilding, Effort, Exercise

FitFam,

Sorry this post is coming at you so late in the evening, since the time change, I have been getting behind sometimes and not watching the time properly. Well the truth is, I decided to make tacos tonight last minute because I got sick of looking at them on people’s Instagram for #TacoTuesday, so I had to drive to the store, come home and cook everything, blah blah blah and I haven’t finished eating, but figured I would eat and type at the same time (isn’t my first time doing it), Tomorrow I have a phone call with the editor again because I wanted to make more blog content for his site. We shall see how it goes. I have thought about rescheduling the phone call, just to think things over first. Hopefully he gives me a long deadline again. and I probably will aim for one topic versus two since the holidays are coming up. Anyways, today John made it to the gym on time and I managed to get a kick ass leg workout in with him and myself (I always show up a hour before he gets there to do my own thing first).  Hopefully all of you will enjoy the workout as much as I did writing it down LOL

 

John’s workout:

Warm up:

Dynamic stretches:

 
  • High knees
  • backwards run
  • hip circles

Workout Session:

Circuit #1:

  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

John had to stop for a full 1 minute or so, because it was killing him. He looked like he was going to pass out dead, but managed. I allowed 2 minute breaks between each circuit. I had shown him how to properly hop vs jump.. so he wouldn’t exert so much energy and had the proper form down. He said the hops are what killed him the most. I thought it wasn’t so bad. 

 

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

He did better this round, still wanted to pass out, but didn’t stop for a long break this time. The hops still killed him. lol

 

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • steps ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

He was like wth, this is even more. LOL. I laughed.

 

Circuit #4:

  • Step ups: 2 minutes
  • pushups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes

We didn’t do a proper cool down, but he did get a rest while filming me during my squat challenge. 

 

My Workout:

Warm up:

  • Treadmill: 5 minutes, because I was running late this morning and wanted to get my workout done before John shown up.

Workout Session:

  • Dumbbell plie squat: 4 x 15, 15, 10, 10. 40lb

Superset:

  • bench jump: 4 x 10
  • diagonal dumbbell lunge: 4 x 15, 15, 10, 10. 30lb
  • Dumbbell deadlift: 4 x 15, 15, 10, 10. 70lb

Superset:

  • Jump squat: 4 x 20
  • standing calf raise: 4 x 15, 15, 10, 10

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

Circuit #4:

  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 minutes
  • step ups: 2 minutes

Squat Challenge:

I was supposed to do it 1 time, but had to redo this 3 times because of my camera man John, so I was doing 36 reps total before this camera finally started working properly. – YES! my legs were on fire.

  • My 1RM is 125lb these days but I lied and did 60 percent of 105lb because my legs were killing me with soreness from the previous workouts – then do it for max reps
  • I had to take one plate away and do 10 reps 
  • then I had to take one plate away and do max reps again.. 

The video is on my YouTube channel. To say the least, today’s leg day was a nightmare , still hurts. lol. 

 

Your Fitness Blogger,

Shay-lon xxxxx

 
 

Personal Training: Helping a Friend Day 34

helping-a-friend-day-34

FitFam Tuesday!

Happy TacoTuesday everyone! Hopefully all of you get the pleasure of eating some delicious Tacos and Mexican cuisine, I kind of cheated today and went to Chipotle for lunch, so I have leftovers for dinner. It was good, because I had not been there in over a year now, and I thought I missed it a little bit.. but actually it was just decent; left a smile on my face but not something I miss all that much after-all (coming from a Chipotle fanactic!!!) – I will try to remember to get ingredients for tacos sometime this week for next weeks TacoTuesday so I don’t have a  reason to buy them. In other news, today chest and back day for me, and I made some fun changes to John’s workout today as well; which took him by surprise and I will add another PR for him today, because he did fantastic! 

John’s workout:

Warmup:

-Dynamic stretches:

  • Walking lunges
  • Leg swings (10 reps each leg)
  • Inchworms
Workout Session:
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
He did well with this mini circuit, I had to make sure he was strong enough to do a standard push up and he was, he had good form and kept up, no complaint from him or I.
Circuit #2:
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
John did very well with this as well, of course, we had a 1 minute break between sets. I probably will consider upping the reps next time on the crunch machine. 
Circuit #3:
  • Treadmill: 5 minutes, no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
  • Treadmill: 5 minutes: no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
He accomplished running with no problems, he said the first 5 minute jog was nothing, the second one he could feel it after 4 minutes, but he didn’t slow down, nor lose his pace no complain of aches. This was great news!
Core Exercise:
  • Planks: 3 sets, 1:14. I had him do the first set with 5 pounds, the second set with 10 pounds and then the last set with 15 pounds. Last week he was able to just do 5 pounds, now he has PR’d at 15 pounds of added weight to his planks. Which is GREAT news! I was very proud of him again today, he is showing progress these last couple of days and I am hoping it continues. 
Cool down:
  • Treadmill: 5 minutes, 2.5 speed, no incline
My Workout:
Warmup:
  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline. 
  • treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
Dynamic stretches: I did the same ones John did along with him when he shown up for his workout.
Workout Session:
  • Incline bench dumbbell press: 20Lb, 4 X 10
Superset:
  • Incline dumbbell flye: 15Lb, 4 X 10
  • Reverse grip low pulley straight bar bentover row: 50Lb, 4 X 10
  • Wide grip lat pulldown: 85Lb, 4 X 10
  • machine hyperextension: 45Lb, 4 X 10
The superset was a struggle but not too bad. I had never done the machine hyperextension, I started with a 25Lb weight plate to make sure I had the form and technique down and moved on to a 45Lb weight plate after realizing the 25 was easy. I definitely felt this workout. My lat pulldown PR’d is 120lb but I do about 85 with 10 reps and 100Lb with about 6-8. I need to work on my dumbbell flyes because I haven’t done them, so it was weird at first but I will work on it. The bentover row, I could do 60Lb, because 50Lb wasn’t hard at all. 
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
Circuit #2:
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
Circuit #3:
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline 
Core Exercise:
  • Planks: 3 sets, 1:00 each. I PR’d by adding 25Lb weight plate for each of my sets. Last week I was only able to do 10 pounds, now I am at 25Lb for my plank. I am hoping I will be able to handle 45Lb within the next month or two. 
Cool down:
I did the same cool down as John.
I wanted to make mention I forgot to do video footage of myself today for the “Topic Tuesday” youtube video, so tomorrow I will do it, and hopefully remember this time! Sorry about the delay. I may include my friend in the video as well, not sure yet; but it show me doing one the above exercises, so be on the lookout! Also, I have been asked to be a guest post on someone’s blog, so I will be doing that as well and keep everyone informed when it is published! 
 
Remember to share your workouts from today with me in the comment section!
Your Fitness blogger,
Shay-lon xxx

Personal training: Helping a friend day 29

day-29-helping-a-friend

Hey FitFam!

I am writing this post a lot later than my usual due to my late return home, the unexpected nap I had that when I woke up I was in the Twilight zone for a hour or so, my mind being on other things and semi- having to meal plan and eat dinner, not to mention time has been passing me by. Today was a good day at the gym this morning, I ended up working out with someone new, whom works at the gym and she introduced me to new back and delt exercises and good conversation and laughs. I appreciate it, because it isn’t easy for me to reach out to people, I have social anxiety (another conversation for later) and I have minimal confidence sometimes, but I decided to reach out to her because we have fitness in common and she is a personal trainer, much like I will be soon. It was just really cool to connect with someone else in the field with some of the same interest. John & his SISTER shown up today for a workout, which was wonderful, she snuck in without me seeing her, but we ended up catching up and I had John do his warm-up on his own and exercise on his own today since I was working out with someone else at the time and he handled everything very well on his own, so I am proud of him. As always feel free to leave your workouts in the comments below. 

John’s workout:

Warmup:

Dynamic stretches:

  • Walking lunge with hands up
  • Side bends 10 reps
  • Frankies 8-10 reps
Workout Session:
  • Stationary bike: 45 minutes, level 6, RPMs 70-80 
Core Workout:
  • Planks: 3 sets, 1:14 each
Cool down:
  • Treadmill: 5 minutes, no incline, 2.5 speed
John said he enjoyed his workout for today on the bike, he said after 25 minutes, he could feel the burn, which is what I was hoping for honestly, and I think tomorrow, I will have him do it again, the same workout because I want him to continue doing well, but if not the same workout, I may have him do an interval workout on the bike, we shall see. Anyways, good workout.  I get to sit down with his sister Thursday after the gym to discuss our plans on her workout and goals, so that will be exciting as well. 
My workout:
Warmup:
  • Treadmill: 15 minutes, no incline, 3.5 speed
Workout Session: (back/delts/traps)
  • Rack pull: 3 sets, 85lb  10-12 reps
  • Rack pull: 2 sets, 105lb, 10-12 reps 
This was a new exercise for me, It didn’t utilize the hamstrings like the deadlift does, but it really worked the upper back, I felt it. I will be implementing this exercise more often.
  • Lat Pulldowns (wide grip) (Pyramid edition): 40lb (low weight) – 15 reps, 1 set. 
  • Lat Pulldown: 55lb, 1 set, 15 reps
  • lat pulldown: 70lb, 1 set, 10 reps
  • lat pulldown: 85lb, 1 set, 8-10 reps
  • lat pulldown: 100lb, 1 set, 6 -8 reps
I started from low weight and worked my way up to my max, which my max is really 120lb but decided to stop at 100 this time, and then from the max I worked my way all the way back up to 40lb doing the same amount of sets and reps. I don’t normally always implement pyramids but I didn’t mind it and I felt it afterwards, definitely something I will keep in mind when I workout. 
  • low pull row/lat pushdown supersets: 100lb low row, 10-12 reps. Lat pushdowns 30lb 8-10 reps, we did about 4-5 sets
I have done supersets before, but they are really killer sometimes depending on the workout, I don’t mind the low row, because my max is 120 right now and it is a easy exercise. The lat pushdowns I don’t do often and when I do, I use the V-bar but we used the rope instead; which was fine.  I felt the lat pushdowns the whole time during the exercise, I mean it was burning. 
  • Cable crossover/kneeling lat pulldown combo superset: 5-10 pounds on the cable crossover, and 20lb on the kneeling lat pulldown, we did about 3-4 sets and 8-10 reps on each exercise.
I have never done the kneeling lat pulldown, it was very awkward at first and took some getting used to, she was lifting more than myself, but hopefully I will be lifting much more as well. The crossover I have done a few times using the cables but this time tried a new way of doing it by lifting them higher in hopes it will do more for my upper back and worked out fine. 
  • Bentover barbell rows/bentover seated dumbbell flyes: We used the miniature barbells, not the big one. I used 50lb for the barbell rows, and 15lb for the flyes. We did about 4-5 sets, and 8-10 reps for each. 
Overall this was a good workout for the back, I am very happy with it and I like I said, very pleased with being able to workout with someone new at the gym. I will be implementing most if not all these workouts in the future when working on upperbody and or back exercises! Hope all of you have enjoyed.
Oh wait there is more!
Core exercise:
  • Planks: 3 sets, 1 minute each 
I did the planks with John and his sister, definitely felt them again today. 
Your fitness blogger,
Shay-lon xxxx

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

TopicTuesday Youtube video #2

https://www.youtube.com/watch?v=ImV81cX6wzU

Watch my video to find out what my Topic Tuesday is about 🙂