Post Superbowl Workout – No, not cardio today. Sorry, not sorry

Happy Monday FitFam!!!!! 

I just want to say BIG CONGRATS TO MY TEAM THE PATRIOTS FOR WINNING THE SUPERBOWL YESTERDAY (I plan on posting a YouTube video on my excitement).

 

My workout today consisted of leg day and abs – no, no cardio (this was on purpose of course) but thanks to some bloggers, whom I read their latest post about cardio .. have made it so I get nightmares thinking about cardio exercises, and now it will haunt me until I do it.. >.< thanks guys, thanks a lot. Now I may be forced to do cardio tomorrow unless I come up with a good excuse. 

Today’s leg day wasn’t the BEST, but wasn’t the WORST. I figured I needed to work on strength gains in my legs more, because the endurance squats didn’t help me to build the strength I needed to lift more, but helped with my ability to continue through the squat workout without stopping midway. I did the deadlifts and squats using about 70% of my 1RM.

 

I also succeeded in my push up challenge reps from yesterday ( I will post the video) , today is a rest day in the challenge, yay for me! 😀

 

Workout Session:

 
  • Stiff-leg deadlift: 3 x 10, 8, 8. 105 lb, 115 lb, 125 lb
  • Smith machine squat: 3 x 10, 8, 8. 105, 115 lb, 125 lb
  • smith machine leg press: 3 x 10. 65 lb, 115 lb, 135 lb
  • Bulgarian Squat: 3 x 10 ea leg. 40 lb 
  • DB lunge: 3 x 10, 40 lb

Superset:

  • Vertical crunches: 3 x 10
  • vertical knee to chest crunches: 3 x 10

Superset:

  • Goblet cable squat: 3 x 10, 30 lb, 35 lb, 42.5 lb
  • Barbell squat: 3 x 10, 30 lb
 
  • Roman sit ups: 3 x 20
  • push ups – 10 reps

Today, I realized my hatred for lunges have grown. I do not like them and I am horrible at them most days. LOL, Maybe not in the eyes of someone else but in my opinion. Here is a secret: I used to suck really really bad at lunges, but now, I just suck badly. Hahaha. half the time, I do them quick as possible to get them done and the other half of the time, I do them half ass to say I did them. Today, I didn’t do either, I just did them and dealt with it, from my face expressions you could tell, I was not a fan of them and that I couldn’t wait to move on to the next exercise. My push ups came easy again! thankfully 🙂 considering once the number of reps increase the more face plants I will do. LOL.

 

Your Fitness Blogger,

Shay-lon xxx

A YouTuber nominated me for a challenge.

https://www.youtube.com/watch?v=sjxidok33L4

I was asked to do this challenge by someone I follow on YouTube (Grey Wolf Fitness) and basically it is to do barbell bicep curls for 1 minute and see how many I can do. I didn’t do badly, but I would have done better if I had not stopped half way to check the timer to make sure I was not cheating on time. This was only for one day, so it was fun! Good challenge indeed. 

P.S I used very low weights because this was not a strength workout but an endurance workout. 

 
 

Push up Challenge (YouTube video)

https://www.youtube.com/watch?v=r32tH6TSXnQ

Hello everyone, this is the video of me today doing day four of my push up challenge. Today was only 5 reps, thankfully! haha. I will be explaining the challenge rules, etc middle to late Feb so that everyone is aware of how to sign up and what the challenge consist of and so I can still maintain the challenge going on for Feb – squat challenge. Just an Fyi, the push up challenge can be done the standard way (the way I am demonstrating it) sorry you can’t see my feet – the gym was packed (hands shoulders width apart, plank position), I only had so much room, or it can be done the modified way (“women” push ups”/knees on ground) it doesn’t matter to me. Depending on your fitness level and strength will depend on how you do your push ups, now I realize there are other ways to do a push up, BUT i am not trying to make this particular push up challenge a way to show off, it is a way to build strength and endurance,not to mention work on core stability in the long run, so for all that want to be superman and go above and beyond the two types of push ups this isn’t the challenge for you – you will need to wait until I make a more advanced push up challenge. If both those kinds of push up forms are too hard for you, let me know and I have an even more modified way 🙂 no worries!! 

 

If you haven’t feel free to subscribe to my YouTube channel and watch me struggle through some push ups. I am warning you, I will struggle and I wall fall on my face and probably complain on camera! lol. I will take breaks, I will probably get frustrated but I will be doing standard push ups through the challenge (reason being is because I am totally capable of it and don’t want to slack knowing I am capable of doing them) – when the reps increase, just means more breaks for me! hahaha. — email me at Shay.moss19@gmail.com if you want to sign up for March’s push up challenge!

 

Your Fitness blogger,

Shay-lon xxx

Feb 4th – Gym Workout & Challenge continues

Hey FitFam:) Happy Saturday!

 

So first of all, I wanted to say BIG THANK YOU to all those that stopped by blog page yesterday to take a look at my updates and wished me luck and positive vibes and encouragement, really means a lot to me and I greatly appreciate that. Secondly, I want to say, I have not yet looked over the contract, but once I accept it (if I do)- you will be the first to know. A lot of you were leaving comments about how my goal list is long, and this is very true, I may not get to all of them in 2017, hell I may not get to all of them in this lifetime, but I keep my goals fresh and new to keep all of you engaged with me and to continue to lighten your days with motivation, inspiration and fun conversation – not to mention fitness/health knowledge, so whenever I can make my blog more engaging and attract more people, I am all for it.  

 

I also wanted to say GREAT JOB to all those that are participating in my squat challenge this month, you have been doing wonderfully and I have enjoyed getting your emails.. seems like everyone is doing them safely and correctly, which is awesome! Today is day 4 and it is a REST day, so make sure to take advantage of it and be ready for tomorrow. If you are still interested in joining in, please send me an email and let me know, not too late yet. This challenge isn’t easy, but it is a way to work on muscular endurance and your mental as well, I think the majority of this challenge is having a positive mindset because without it, chances are you won’t finish – but don’t worry about getting to day 30, worry about accomplishing each day at your own pace, no pressure and know I am rooting for you! 

 

I did an upper body workout today, and it felt good. I am on day 4 of my push up challenge and today’s amount was easy squeezing. lol. —- but I also did another challenge for someone on YouTube who asked me to. Since I had not been active yesterday, I decided to record a video of me doing both challenges, the challenge that I did for the Youtuber was a day only challenge, but my push up challenge is 30 days. If you are interested in doing the push up challenge in March, please feel free to send me an email 🙂 

 

Workout Session:

 
  • Bench press: 3 x 10, I did it at 85% 1RM, 55 lb
  • Smith machine upright row: 3 x 10, 35 lb, 2 x 55 lb
  • Incline DB flyes: 3 x 10, 30 lb
  • Seated alternating DB bicep curls: 3 x 10, 40 lb

Superset: 

  • Military press: 3 x 10, 50 lb
  • Triceps pushdown: 3 x 10, 20 lb

Superset:

  • overhead cable curl: 3 x 10, 20 lb
  • barbell bentover row: 3 x 10, 50 lb

Superset:

  • pull ups: 3 x8 (no assistance) but today was getting 5 and had to take a break before hitting 8 reps. 
  • Triceps dips: 3 x 8
 
  • Push ups: 5 reps
  • 1 minute barbell bicep curl challenge

Stayed tuned, I will be uploading my push up challenge on YouTube first and my barbell curl challenge, then I will share it on social media and my blogs today! 

 

Your Fitness Blogger,

 

Shay-lon xxx

I have some updated news – Feb. 2nd

I realize none of you care about my life and updates but listen anyways. I have some good news to tell all of you and wouldn’t mind your thoughts and insights, and even advice about some of it to make sure I am going about things in a good way. 

 
 
  • I applied to be a sponsored athlete with a supplement company. They are a very small business (still growing their site) and accepted my application. I will get my contract this weekend or week, which is exciting for me. They are not a HUGE name, but sadly, I have to start at the VERY bottom and work my way up until I grow a better resume and better appearance with more exposure and do more activities that BIGGER companies look for. 
  • I am thinking about starting a sound cloud account in which I record motivational topics/give advice to questions people may have or even share some thoughts on certain things going on. I do this kind of on YouTube, but not everyone has a YouTube account or utilizes it, so if someone has sound cloud , or wants something to listen to while at the gym, I figured this could be helpful 🙂
  • I plan on starting a vlog on my YouTube channel, where I vlog at least once or twice a week, just sharing what is going on with my life, family, friends, might bring in guest speakers, etc. just something off the topic of all fitness related so everyone can relate or share their own thoughts and what you, just something fun 🙂
  • I will start utilizing my snapchat and/or instagram video in order to talk to people one on one or promote things, or even to share videos .. – need some ideas of what people use snapchat for and insta for that can help me grow 🙂
  • I already utilize pinterest, so if you do, follow me 🙂 I have good stuff I pin. and love following others and getting ideas.
  • I plan on changing my blog theme here soon, once spring comes closer 🙂
  • I am still accepting guest post and collabs, I have two people I need to get back to and those will be rolling out here soon hopefully &still willing to do guest post for others.
  • I have a facebook fitness page, so follow that , hopefully once things get rolling and I get certified, I will have it more entertaining and worth your while, be patient with me
  • I am thinking about starting a facebook group that anyone can join if they want to do more challenges, motivate each other, etc. – this isn’t set in stone but give your opinions on that, I may do this on my page instead. we shall see
  • I am now writing for another platform (an online mag) started today and it seems to be getting a lot of people who look at it or whatever, so that is good.
  • I hope to change my domain name so that “wordpress” isn’t part of it. My goal is to have it changed within the next 4-5 months .. if not sooner.
  • I may be joining an affiliate program again down the road, once I get more comfortable with it and understand how to do them better. 
  • I am going to continue to make challenges that people can do, as it grows to be more popular and more people become interested, I plan on giving out prizes for them.. so that will be cool! especially if I am a sponsored athlete.  My challenges, I have not decided how often (every other month, every 2 months, etc) so throw me some ideas 🙂
  • I will continue to write for the editor when given the time and have the right topics. 
  • I have seen people using Twitter periscope, so may look into using that as well, if you get on Twitter
  • I will be doing Question and Answers on YouTube as well 🙂 so if you have questions, I will start answering them on YouTube and the questions can be open to whatever, as long as they are appropriate obviously. 
  • If anyone has a podcast and wants me to interview, hey, let me know, I love doing those things.
  • I have skype, and have thought about doing workouts on skype with people or talking to people via skype about different things – this would be down the road, but don’t mind feedback on it. 
  • As far as more on my blog – I have had people ask me to do interviews on my blog, to start talking more about specific workouts again, etc. so if you have topics, let me know 🙂 these are things I can do. 

So far, that is the majority of the news, I will have more down the road obviously as things start to change and unravel. I will always keep everyone updated as much as possible whenever I can. I will hopefully have days and times of which things happen, so it makes it easier for everyone to keep up with. I appreciate the support and willingness to learn and engage with me! so don’t go anywhere, shit is about to real soon 🙂 ha

 

Your Fitness Blogger,

Shay-lon xxx