Services – I am here to help

I am going to be making some changes to the site , and my online platforms — so far I have changed my domain name (

I want to make known to my followers more changes are to come, such as:

Creating a new Facebook Page — I will explain this later

Creating a Facebook Group – will explain later

I am ACCEPTING clients for personal training via in-person or online — this will be ongoing, just contact me and we can discuss details (along with this , I will go over some premium services I want include in my blog for those that will be clients) This includes nutrition, programming, consultation, etc.

I am going to be adding more content on my Instagram — informative, fun, and hopefully interactive

I am ACCEPTING blog guest post for my blog -email me details of your article, we can talk more.

I am up for hire, I am taking on writing jobs, and/or contracts for writing content / articles

When I start a podcast , you will be the first to know. .. this is in the future – so excited about it.

Redoing my YouTube channel (deleting and starting over) because I want to provide videos and demos of exercises that my audience can watch and learn from and utilize it for my business as well. PLUS, it will be used to discuss reviews on products, etc.

I have started mediation, currently using an app, so I want to add that into my blog platform — just deciding how I want to go about it. So if meditation is your niche, please hit me up, I want to follow and talk about it to get ideas. I am no pro at meditation, it will be a learning curve for me.

My blog will continue to talk about fitness/health/wellness/mental health/exercises, etc. but I am adding some other fun topics of discussion that stay within this realm.

Basically my goals of 2021 all summed up as far as blogging goes & online presence goes. It will take some sacrificing, time management skills, research and money — but my goal is to make my professions blend together , bring an audience together, build on self and build up others ūüôā

P.S once I create the new Facebook page and group, I will post links ūüôā Thank you!

BMI – Body Mass Index

Measuring Body Composition

Part one 

So, I am almost sure most of you have heard of the word “BMI” or body mass index. Most doctors of medicine today still use this as a prescribed way of letting their patients know if they are within a healthy weight class (hints why when you go for appointments, they check your height and weight).¬†

As a personal trainer, I have my own reservations when it comes to utilizing BMI with my clients due to the fact it leaves out A LOT of information but at a Dr’s office, they only need to know the basics unless for some reason your health brings up some concern — otherwise don’t expect them to look much further than the BMI system.¬†

When would I use it?

  • with the general population¬†
  • if my gym didn’t offer other forms of body composition measurement options
  • if my client was to ask me
  • if their doctor was to tell me that they need to work towards a certain weight range for their height (specifically)
  • or if I need a general idea of where my client’s healthy weight range should be (although this can easily be argued pending circumstances)
When would I NOT use it?
  • with athletes
  • if I have better body composition measurement options available to me
  • If my client doesn’t care to know their BMI information
  • if my client isn’t trying to lose, gain or maintain weight (they have more specific needs: muscle mass, rehabilitation exercises, etc)¬†
  • With clients with¬† an obsession with checking their weight — obviously initially I would have them weigh in; but for some people they need a strict planning for when to check weight because many times when people are obsessed with the numbers on a scale and don’t see the results they want, it brings them down – causes anger, frustration, depression and I want to avoid those feelings with my client when possible. Not to mention, I don’t want having their BMI checked daily to start becoming a thing so, I would introduce the idea if need be but restrict it for certain days and times if possible and work with them more on how they feel and look vs a number.¬†Make them comfortable with themselves and build their self confidence.
  • As a means to tell someone their overall health¬†
BMI is important, yes, but not important for everyone —¬†BMI doesn’t take into account our body fat % or how much lean muscle mass we have¬†— so it leaves out details, and categorizes people by their height and weight which can give false readings. For example, for the general population this would be a beneficial form of measurement because most of these clients are everyday people looking to become healthy and currently live sedentary lifestyles or very low activity lifestyles. Whereas, someone who is bodybuilder or basketball player have a very active lifestyle and probably have more specific needs.¬†
The issue is, someone who is a bodybuilder who weighs 190lbs at 5’8 is considered overweight — which is the same for someone who is inactive at 5’8 and weights 190 lbs is considered overweight as well (regardless of male or female).¬†obviously the bodybuilder isn’t overweight – BUT¬†if we base it off only BMI then technically by those terms he or she is (which is unfair and gives people a false perception of themselves)
As a personal trainer, whenever I measure someone’s BMI, I always explain what it means and how it contributes to the person’s well-being — but for all of my clients, especially athletes there are much better measurement methods to determine a precise read on someone’s overall weight/health/and body fat content (which I will speak upon in part two of body composition).¬†
The one thing to take away from this, BMI is very vague and doesn’t take into account other details besides height and weight — so with this being said, there are better, more precise methods to take into account before you decide to rely on just this form of body measurement.¬†

Exercise for Health – Not Fitness

Yesterday I spent some time going over my CEC’s and decided I would start on a new webinar — truth be told, I have been very lax about doing CEC’s for my personal training cert. Note to self: Do better.

The webinar I had in my inbox was about exercise for diabetics & for preventing diabetes. I am not a diabetic, however, I have family members who are and also members of my family who are pre-diabetic (so it runs in the family) and we currently hired a girl at my job who is as well., so this seemed important enough to keep my attention.

The guest speaker during the webinar said something that really grabbed me, it spoke volumes to me and it definitely made me think about fitness/wellness and health in a whole different mind-frame as both a trainer and athlete. The guest speaker said “Exercise for health, not for fitness” and at first I wasn’t so sure what to make of that statement but after giving it thought .. I liked it. It made sense and in terms of training clients, I feel like it definitely could be useful. He used this statement to reference how a client may feel like exercise is good for looking fit (and while it does help with this) he said people who are borderline diabetic or have diabetes need to utilize exercise for health reasons, not for the appearance of being fit. We all know there is nothing wrong with wanting to be fit physically but when someone exercises, if we only focus on the appearance, we lose sight of the more important factor, such as: living a longer life span because we take care of ourselves <—- this is what I got out of it.

I always tell people , “just because someone looks fit, doesn’t mean they are healthy” & this statement holds true till this day. I have known people with 6 packs and huge biceps with health conditions or they have poor eating habits that will eventually catch up to them if they don’t become more mindful of their food choices. Having a beach ready body doesn’t make them any less susceptible to diabetes if their eating habits aren’t good and they live a sedentary lifestyle when they aren’t working out. While sometimes it comes from genetics, other times it can be from harmful choices we made, so if we workout for health and make that the sole purpose, we will find that exercise can impact our lives in other ways besides physically.


Shay-lon Moss

Guest post Alert: 10 Tips for a happier and healthier life

  1. Eat the essentials

Common sense dictates that the best diet is one that is based on the foods from which we have been subsisting since the most ancient times on this planet. These are the foods which we have adapted. Recent studies show that a ‘basic’ diet that contains fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is the best alternative to control our weight and stop risks of diseases such as diabetes or heart disease. This return to basics will allow you to bypass food marketing (yes, you don’t need that instant hypocaloric microwave meal to survive, and you don’t need those calorie-free lactose-free yogurts to stay in line). Go back to basics, it’s good for your health and good for your pocket.

2. Stay hydrated

Water makes up two-thirds of your body weight and performs a myriad of functions in your body, which include everything from being a solvent, a nutrient charger, a temperature regulator and a body detoxifier. Staying hydrated can have a profound influence on vitality and energy levels, including mental alertness. Try to drink enough water so that your urine is nearly clear throughout the day. Another tactic that can help you is to always carry a bottle of water in your hand.

3. Pay attention to what you eat

Surely today you had 3 meetings in the morning, then you picked up the children, made a market and went to the gym. What did you eat? You’d be surprised to know that you don’t remember for sure, and you probably have less idea about the amount. With the speed with which the world moves today, people have fallen into the trend of absent-minded eating, many times eating more than they touch. We eat to eat, and not enjoying it. Try to eat slowly, enjoying every drop of food, so you also control the amount, being satisfied. Don’t deny that after eating an entire family packet of potato chips while watching ‘Bridget Jones’s Diary’ for the thousandth time made you feel horribly guilty for a week (not counting the heartburn you endured that night). Take breaks during the day. Sit at a table.

4. Sunbathe

The sun, and the Vitamin D that it fixes in the body, is associated with a wide spectrum of benefits for the body, including reducing the risk of various types of cancer, heart disease, multiple sclerosis and osteoporosis , as well as the improvement of the immune system. Of course, be sure to use sunburn, because while you should avoid burning yourself, you also need the most exposure to the sun for good health. You can easily get variety of sunburn at affordable price with amazon discount codes

5  And in the winter

The low levels of sun in the winter (or if you live in cold cities, such as the capital cities), can put you in a low mood. Even if it’s cold, try to have a daylight exposure. Take the opportunity to wear clothes that you could not wear on a beach, such as coats (a red one with a black dress and black heels can be very chic … very Audrey Hepburn), cashmere scarves (they are adorable), leather gloves, and a fashionable hat (but get advice with your most fashionable friend).

6. Sleep Properly

Sleeping not only improves your physical energy and capacity, it also reduces the risk of chronic diseases and improves longevity. Sleep 8 hours a day. Plus, what sleep does for your skin is amazing. It regenerates it. A simple strategy that ensures you get enough sleep is to go to bed earlier. Being tucked between the covers at 10 p.m. is an incredible investment in terms of your health, in the short and long term. Take advantage of. There is nothing more pleasant than arriving exhausted, washing your face, tucking yourself into your pajamas, and going to bed!

7. Walk regularly

Aerobic exercise, including something as simple as walking (low impact), is associated with a variety of benefits for the body and brain, including a reduced risk of chronic disease, anti-anxiety and puts you in a good mood. Try to walk for at least 30 minutes a day. Studies show that the total number of short workouts adds up to one long session in a row, so don’t worry about walking the half hour in a row. Walk to work, climb stairs, walk  to the supermarket, do window-shopping in the mall, take your dog for a walk. To make it more fun, put on the ipod, cell phone radio, mp3, etc … even music will make you walk faster, without you noticing. You will be surprised that if you walk home from work (if the distance is not exaggerated), or you can also do running on a treadmill.

8. Try resistance exercise 

Resistance exercise maintain the muscle mass and strengthen your body. This is of particular relevance as we age, while reducing the risk of disabilities and falls. There are many useful exercises that you can do from home, such as squats, sit-ups, and push-ups. Invest in an elastic band and small weights to expand your exercise routine. You can do them while watching the news, or your favorite movie.

9. Do good to others from time to time

Doing good is not only good for others, the benefit is the same for you. It can be from a call to someone you love, and with whom you had lost contact, giving up your place on the bus or in the waiting room, buying something to eat for someone who needs it, or giving your mother a bouquet of flowers ( or your best friend). Try to do an act of kindness each day (although, generally speaking, the more the merrier).

10. Practice the art of appreciation

Modern life tends to be immensely aspirational, and as a result, we can easily find ourselves chasing an eternal list of things we must be and do (and have, since many are material) in order to be happy. Many of us spend more time focusing on what we don’t have, rather than what we do. Change that attitude. You can improve your mood from giving thanks in the morning for the friends you have, for the family, because you slept happily in a soft bed, because the sun exquisitely shines through the window, because you are going to start the day with your favorite breakfast. Bring out the good in the little things and take small steps towards your dream destination.


Selena is a blogger and a guest contributor for a well-known brand that includes MESHEBLE. In her leisure time, she plays tennis.

The Dynamics of Fitness

#GymEatSleepRepeat <—- Gym rat lingo that I live by.

Perhaps you have seen this hashtag or heard a fellow gym member use it to describe his life in the simplest of ways. It seems funny to think that something as catchy as this hashtag would hold truth to modern day society when it comes to being fit and living a healthy lifestyle but to be honest, this hashtag is so true for many of us and while I know there is much more to life than the 4 words in a phrase, I want you to know it is the foundation — perhaps for some, a start to a new journey.

GYM- What does it mean to “gym”? it means to exercise. Whatever activity that keeps you moving, possibly raises the HR, strengthens you, and makes you smile.. I say thumbs up! for many Americans, sitting at a computer desk all day is the root of all evil — because it causes sedentary living and also without good posture, bad habits start to form & before you know it, we are unhappy, in pain, and complaining of wanting to lose weight or perhaps complaining about things that could have been avoided had we listened to our bodies and made time for ourselves. It isn’t easy being at a desk all day, but definitely take a 5 minute break and do some sort of moving; a healthy start and in end a good habit/ routine will form.

Eat – Food is Fuel, but like anything else in the world, it can be abused and suddenly become a humans worst enemy. You shouldn’t be scared to eat — I have a client who doesn’t eat more than some seeds and maybe a bottle of water and it is all because she doesn’t want to gain any weight. It is sad because I am constantly having to debunk the myths she hears about and the fads she follows that she believes to be true. Unfortately, in my profession it is a regular thing sometimes with the general population because they are misinformed and become desperate for results … leading to unhealthy choices and bad decisions. Our goals will vary, which means we need to align our eating habits with our goals and from there, results will be produced BUT no matter, we need to think of food as a means to keep us functional, nourished, and a means of survival (we need food) we need the nutrients (our body thrives off nutrients!). We definitely have full reign on what we eat and how much of it we pour into our systems & to be honest, my menu may differ from yours; that is okay! don’t think we all need to eat the same — but think of how certain foods make you feel afterwards, think about how much of it you consume, look at the ingredients, look at the value of each macro and macro nutrient, be open to trying different food groups or types of foods, essentially find a means to keep your body performing at its best by feeding it but feeding it using knowledge you gain from good sources (hire a dietician, or nutritionist) and also from paying attention to your body and how it responds to certain foods.

I don’t like telling people what to eat because I don’t like having people tell me what to eat. — my diet varies because my goals vary and because I love food! Truthfully, I eat cheeseburgers like most people — I am no better than anyone else but I am very conscious of how much of it I eat and pay attention to how I feel when I eat it because depending on my agenda I may not want to feel bloated that day. You see, food is good for you! but it is trial and error and experimenting with moderation and variety.

Sleep– Something I need to work on myself but also most people have trouble getting the recommended amount of rest (7-8 hours) daily. Sleep is powerful, it makes the world a difference when we wake up from a good night’s rest vs a bad night’s rest. I have to be up early for work and sometimes earlier because I like to have my workout done in the morning and so it is important I am ready for bed by a certain time each night but not always does it work in my favor and I can tell my workout will be horrible when I don’t get my rest (even when I push through it). I know for many people rest is hard because of our busy lifestyles, but making time for yourself is essential and in the beginning it may not feel like it is paying off when you get your recommended dose but in the longevity it will save your life. Literally. Think of sleep as a means of refueling the body, and it also helps with recovery — which is extremely important (I will talk about at a later time). Due to the American dream, we have learned to work more and sleep less, work more and care less about our sleeping habits and because of this — we pay for it later without realizing it. Bottom line: We need our sleep.

In the end #GymEatSleepRepeat is more than a bro term and gym slang, it is a foundation to a healthier lifestyle.


Shay-lon Moss

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