Be the best version of you

Squat challenge, 240 reps!

https://www.youtube.com/watch?v=iLeh5SLgc3A

Hey! make sure to sign up for my squat challenge by Feb. 1st 🙂 send me an email to Shay.moss19@gmail.com if you are interested and let me know! I would love to keep everyone active and productive and help motivate you through it 🙂 The rules are posted on a previous blog post Here, so make sure to look them over! I hope it turns out fun!

Tomorrow is my LAST DAY OF THE SQUAT CHALLENGE! woot woot! it has been real fun and a learning experience for sure, my legs have thanked me. Remember to share, reblog, like and leave comments. I would love if everyone could share my squat challenge with their peers, so everyone can participate in this wonderful challenge!

If you have any questions or concerns, email me. I am so excited for Feb 1st to see how everyone does on their challenge through the month of February. Thank you for the continued support on my social media and blog as well.

Make sure to SUBSCRIBE to my YouTube channel for more videos!

Your fitness blogger,

Shay-lon xxxx

Long Damn Week, Back to normal Hours, back to gym.

Happy Monday FitFam!

Finally January is coming to an end and the only reason I am happy about this is because finally I am not working another 60 hours in Feb. lol. which means I get TIME to actually get things done, the weather is getting closer to spring/summer and that excites me and because valentine’s is around the corner and this will give me a chance to drink wine.. lol.

Oh and I have a friend who has a birthday and I GUESS I will be celebrating it with her, so.. I mean Feb, seems like a good month besides having to pay rent. LOL.

So to kick it off on a Monday, I did a workout at the gym this morning (woke up on time) and got there when it wasn’t busy, yay! My workout today went fairly well, I made it a full body workout day, although I did more work on the legs because I haven’t had an actual leg day in awhile and that isn’t good because things seem to go away when you stop training muscles. Nothing was “too heavy” today, I wanted to stay within 60-70 percent of my 1RM for many exercises. I also thought I would announce, I LOST a fun 3 pounds! hahahaha. that is great, right? now I weigh 144 lb:) ( I am 5’8) , but with my weight loss came muscle loss, and not so fun, but that is alright, I will pump some iron and get it back in no time.

If you remember me talking about the “weird” man who watched me the last time I was the gym, well, he was there again today and this time, he was less creepy, or at least trying to conceal it.. so I wouldn’t notice. I suppose I am only worth watching when I am doing overhead presses of 50 plus pounds haha. — jk, but I was relieved he decided to not stop and stare today. He must only watch me on certain days of the week. LOL. Anywho, tomorrow is my last squat challenge day! YAY! so happy! it has been a blast (but that is for another blog post)

Anyways, don’t forget to sign-up for my squat challenge, by Feb 1st. 🙂

Workout Session:

Smith machine squats: 4 x 12, 10, 8, 8. 1 x 55lb, 1 x 75lb, 2 x 87 lb
smith machine lunges: 4 x 12, 10, 8, 8. 1 x 15 lb, 1 x 35 lb, 2 x 55 lb
Bench press (neutral grip): 4 x 8. 1 x 70 lb, 3 x 42 lb
smith machine bentover rows: 4 x 8. 3 x 65 lb, 1 x 75 lb
Cable kickback: 4 x 12, 10, 8, 8. 1 x 10 lb, 1 x 15 lb, 2 x 20 lb per leg. Superset with Curtsy lunge: 4 x 12, 10, 8, 8
Cable curls: 4 x 8. 20 lb. Superset with Cable upright rows: 4 x 8. 20 lb
Leg press: 4 x 12, 10, 8, 8. 1 x 70 lb, 1 x 90 lb, 2 x 110 lb
leg extension: 4 x 12, 10, 8, 8. 2 x 70 lb, 2 x 90 lb
pull ups: 4 x 8 (no assistance/ stopped at 6 and finished with the 2 each time)
bodyweight squats: 240 reps (I will post the YouTube video next post)

Today’s workout was a longer than I anticipated but that is okay, I got through it and needed a longer workout to make up for the lack of days I missed because of my work schedule being so long. Hopefully all of you started your Monday off with some productivity! feel free to try out some of these exercises and share your workouts me in the comment section.

Your Fitness Blogger,

Shay-lon xxx

My Squat challenge – 230 reps, + A challenge for you to do!

https://www.youtube.com/watch?v=J_LLY5rxgxw

Alright everyone, so this is my squat challenge of 230 reps as of today, I believe I have like 2 or 3 more days of this challenge then it will end and I will be super excited and happy. Since doing this challenge, it gave me an idea. One that I will do a better job of for when I do another challenge. But this will be a trial and error challenge for all of you – and I hope you guys will want to take part.

Starting Feb 1st, 2017, I will be challenging all of you to do the same squat challenge as myself. It last 30 days and will encompass a positive mindset, good form/technique, and some endurance. Now, the way I wanted to set up this challenge is not going to be the way I do it this time around but next time around. This time round, I will have anyone who is interested in doing this squat challenge send me an email letting me know that you want to participate in this activity. Each day I will be the one holding you accountable, if you have a YouTube channel that you use, I would like for you to post the workout and send me the URL so I can be supportive and watch your form/technique to make sure you don’t injure yourself. If you don’t have a YouTube account nor want to post a video, I ask that we keep a line of communication open through email, skype or whatever works best for you.

Everyday I will be sending an email for the amount of reps that need to be done that day, and will send you an email letting you know when it is a rest day. You may choose to break the reps down ( 5 reps every hour, for example) or do the whole amount in one setting with breaks between reps. Now, this is challenging yourself, so if you only make it to day 12 of the challenge and that is all you can do, that is fine! great! reason being – because we will end up doing this challenge again down the road and the goal is to do better than what you did previous. If you make it through the challenge the whole 30 days, then CONGRATS! since this is a trial run challenge, I won’t have a giveaway, sorry. but in the future if my challenges become popular, I will start making them a giveaway to win prizes and what not. I will keep track of each person’s challenge and what day they are on (in case you skip a day or take a break, vacation, or whatever it may be) – this includes if you get sick.

The Rules:

Each day I will be sending you an email with the amount of reps that need to be accomplished that day or with an email letting you know it is a rest day (now if I get a ridiculous amount of people who sign up for this, then I will also post it on my blog and YouTube so you can keep track of what day it is)
Each day you will send me an email when you have finished the amount of reps (I am trusting that you do them, otherwise you are cheating yourself) you can let me know how you felt during them, ask me questions, or share some feedback.
If you choose to send me video footage, send me the URL or post it on the blog, and let me know so I can check.
You may “quit” at any time, the challenge is to go as far as you can go, I will keep track of this because when we do this challenge again, the goal will be to beat your last challenge and go further. (if you quit, let me know)
This is pure bodyweight squats, no added weights nor equipment necessary
No negative thinking, make it fun and competitive if you want to, this is for your benefit
be ready to work your ass off, it isn’t easy!

If sending me an email daily becomes hard because of your schedule, you can send me one weekly giving me a breakdown of the week and what you can do.

This starts Feb 1st, no early starts, if you hear of this challenge after Feb 1st, it is okay to jump in, just means you will be ending later than others – but let me know when you do join please.

Now while some of you will be doing this challenge, I will be working on my next one .. I will keep everyone informed. if this becomes a hit, I have some good ideas. Now not all my challenges will be squats obviously, so obviously if you don’t want to do the squat challenge, my next challenge will be something different (but won’t tell you until the month is coming to a close in Feb)

I hope I get a lot of people who want to take part in this challenge, and future challenges as well. I would love if all of you can reblog this on your page so others will see this information and want to possibly join, get your family and friends included. Please share this on social media as well 🙂 I want everyone to have a chance to do something fun and active! If anyone has any questions please contact me.

Email me to sign up for the challenge so I know who all is participating! (it is free): Shay.Moss19@gmail.com

Your Fitness Blogger,

Shay-lon xxx

P.S feel free to also let me know in the comments then still send an email 🙂 haha

Gym Workout – Jan. 26th

Hey FitFam,

I woke up later than usual today due to a phone conversation last night that seemed to last longer than I would have expected but it was well worth it until I woke up and realized how tired I still was – ugh. I swear I looked at my alarm clock (yes I use an alarm clock and not my phone because I am still somewhat in the 90’s lol) and realized is it really after 10am .. do I need to go to the gym today; then realized I had promised someone I would post a video of me doing my squat challenge today since I am feeling much better in the female department — next time I will not make any promises so I can sleep in instead, lol. jk.

Oh and let’s not forget, there is this certain blogger who keeps reminding me about having to do pull -ups, I won’t speak his name or anything because I don’t want all of my blog followers to bring torches to his page, but yeah he is also the reason for my going to the gym today. LOL but seriously.. I am glad he reminds me, because we have this small challenge going on and it has helped me develop my pull ups 🙂

On to the good stuff, but WAIT! Yes, I did have a YouTube video for today and will post the link and what not in the next blog post for all the world to see, please subscribe to my YouTube channel, I love feedback and positive vibes or criticisms. I have a fun announcement to make in my next blog post as well, which hopefully will get people excited with me! be on the lookout for that!

Now on to the good stuff….

Workout Session:

Bench press (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 80 lb. Superset with Pull ups: 3 x 10
Overhead triceps extension: 3 x 10, 20 lb. Superset with smith machine one arm upright row: 3 x 10 per arm , 25 lb
Triceps Pushdown: 3 x 10, 1 x 40 lb, 1 x 50 lb, 1 x 60 lb. Superset with Low row (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 85 lb
Kneeling Triceps extension: 3 x 10, 1 x 15 lb, 1 x 20 lb, 1 x 25 lb Superset with Cable rope curls: 3 x 10, 1 x 20 lb, 1 x 25 lb, 1 x 30 lb
Bodyweight squats: 230 reps

So this probably looks like a short workout, but when you consider it being done as supersets, it isn’t as easy as it looks after all. I had a wonderful time during my workout and as I am typing, i can feel the soreness coming from a good workout today. I PR in my bench, which was nice. I went from a good 70 lb struggling to do 10 reps, to now 80 lb with 10 reps! I love that, my goal is 100 lb by the end of Feb, so hopefully that increases. If anyone does any of these exercises or does this routine, please leave me a comment letting me know what you think of it, love hearing from all of you. Thanks for reading.

Your Fitness Blogger,

Shay-lon xxx

So am I an Athlete Yet?

So this post had me thinking about some things, I mean I guess it is assumed anyone who workouts and does fitness is an athlete, right?I am not so sure anymore. When reading her post it out some thought in my mind about this term. Seems more people these days call themselves “athlete” but for what reason? and what does it take me to be considered an athlete. I believe some people use it for the title.. but maybe I am wrong. This gave me a blog post idea to write about in response to this bloggers post! thank you for this post 🙂

The Hangry Runner

I read a post on a Facebook page that I follow and the poster made an interesting statement: they said that all athletes are runners but not all runners are athletes. Their reasoning was based on an obstacle course that they had recently participated in. Along with the other competitors, there was an elite-level ultra runner. This poster beat the elite which they interpreted as being in superior physical condition.

So naturally I got thinking about that. There are quite a few assumptions that this person was making, not the least of which was that the elite was trying to win or at least push themselves to the max. For all we know, they were just there to try something different.

There is also the assumption that the elite runner were in prime condition. They could have been nursing an injury or an illness. Or maybe they lack upper body…

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