My Gym Workout Nov. 2nd

fitness

Hey FitFam!

So first of all I want to say “DAMN” I got a lot of feedback on my “Child Obesity” Reblog post and it is all wonderful because I am learning from all of you how you feel about the matter. I wrote that original post toward the beginning of my writing days back in 2015 so my writing is very “childish” compared to now, and so it might come off like I am being a “biased bitch”, but honestly, the meme wasn’t the purpose of me reblogging the post, the only purpose the meme served was explaining how I felt in that particular situation. So if you were one of those people who got upset by the meme, sorry, but it is what it is, there are meme’s like that posted all over social media and I don’t hear or see people advocating against them, so in my opinion I had a right to judge the meme by thinking that it was sad to see a child who was overweight and not know why or how she felt about it; while others thought it was funny and cute, and another person getting offended because they work with the welfare office and think they know about everyone’s situation when really they only know what they are told, not everyone who is on welfare is the same situation and how dare she judge me for judging the meme, when she is judging by saying people sometimes can’t afford eating healthier because I work at the welfare office and know this; well guess what? NOT everyone on welfare is broke ass , no job, some of them just need extra help and shame on you for assuming family’s on welfare can’t afford to eat healthier. Now putting that all aside, I have learned more since writing that post, and I have been introduced to different reasons why children become obese, was it right for me to say the child on the meme was being abused? Personally, yes. because I was asked if I thought so and personally no matter what stand point I look at it from, I see a child who MIGHT be getting made fun of, who MIGHT be dealing with self esteem issues, who MIGHT have parents who don’t give a fuck and who MIGHT be struggling just enough to consider suicide. So no matter if the parents are good natured and she just has a health conditions or if the parents are fuck ups and don’t give a shit, all that matters is I see someone who COULD be broken.. and that is enough for me to say, it saddens me that children are being  bullied and tormented because of something their parents can or cannot control. It is in fact the child who endures the most pain from beginning to end because it is their body and their life they are living. That is my opinion. CHILD OBESITY IS REAL! SO REAL THAT INSTEAD OF PUTTING CHILDREN DOWN AND MAKING LIGHT OF THEIR WEIGHT, WE SHOULD MAKE PEOPLE AWARE AND ADVOCATE AGAINST BULLYING. 

Now to my workout.. -sorry for the minor rant.

Warmup:

  • I did not to a proper warm up again today, lol shh
Workout Session:
  • Low Row: 100lb, 5 sets, 10 reps
  • Tricep pushdowns: 50lb, 5 sets, 10 reps
  • Cable curls- 30lb, 5 sets, 10 reps
  • incline pushups- 2 sets, 10 reps
  • External Rotation with Cable: 10lb, 5 sets, 12 reps each arm
Compound exercise:
  • Squat to shoulder press: 10lb dumbbells, 5 sets, 10 reps
Isolation exercise:
  • Standing upright row (cable): 30lb, 5 sets, 10 reps
I went back and forth between the compound and Isolation exercise.
  • Bentover barbell row: 85lb, 3 sets, 8-10 reps
  • Bench press: 55lb, 3 sets, 10 reps
My workout wasn’t all that much from looking at it, but I felt it afterwards and during. Right now my bench press is only 70lb at the highest, but I am working on it day by day. I can Low row at 120lb comfortably, My tricep pushdowns are normally around 60-70 lb right now, cable curls, I can do 30 fine, 35 gets to be a bit harder for me. External rotation, not sure, because I haven’t tried going much higher than 10lb. Overall good workout for a Wednesday! Feel free to share your workouts in the comment section!
Your fitness blogger,
Shay-lon xoxo

“child obesity”

Now this was a blog post from a long long long while ago that I did, but I am bringing back some older post on my blogs for people who failed to see them or because they are relevant. Hopefully no one finds this particular post offensive, but I want people to be aware that child obesity remains a problem.

WonderWoman & Fit's avatarBe the best version of you

“Put an end to this before it puts an end to them”

child obesity

CDC child obesity

medicine.net childhood obesity

American heart association Child obesity

Kids health child obesity

So in case anyone wants to know why I am jumping to this topic, it’s because the other day while on facebook, I was talking with a “group” page that I have joined (not going to give out information to protect the people in it) but someone had decided to post a facebook “meme” with a picture of a girl no older than probably 12 eating an ice cream cone but she looked to be “overweight” & the picture asked “Do you consider this abuse” or something around that.   Now knowing myself this was the perfect topic for me, seeing as I am major in exercise science and I have this strong mindset on helping people in the fitness/health world.  Before I…

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The 3 Day Quote Challenge: Day Two

3 Day Quote Challenge

Thank you PoojaG for nominating me for this challenge, and letting me take the souls of your followers haha. jkjk *Insider*, and also I will do a better job at distracting you in the future. LOL. Anyone who hasn’t yet, go check out her blog page, and have a follow 😀 especially if you enjoy poems, quotes and random topics of interest and hate fitness/health Lmao! but if you hate it, you haven’t met me yet! 😛

Rules to be followed:

  • 3 quotes each day
  • 3 nominees to be nominated (no repetition!)
  • Thank the person who nominated you
  • Inform the nominees

My quotes for today are:

  1. “Either you decide to stay in the shallow end of the pool or you go out in the ocean” – Christopher Reeve
  2. “Freedom is the right to tell people what they do not want to hear” – George OrWell
  3. “Take chances, make mistakes. That’s how you grow. Pain nourishes your courage. You have to fail in order to practice being brave” – Mary Tyler Moore 

My nominees for today are:

  1. Monstamind
  2. Talkaholicme
  3. Richard Lopez

For more challenges on this blog, click Here

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

Motivation Monday Youtube Video. Oct 31st

“Don’t be Fragile”

https://www.youtube.com/watch?v=IH9efhxlZiI