My Personal Battle

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Sometimes you have to stop & think does it really matter what others think of you if you are okay with how you look…

Weight issues 1Weight issues 2Weight issues 3Women body image

Kids body image

“it is solely my responsibility to look as perfect as her, to be as good looking as her, to be just like her.. because being myself sucks”. I was young I didn’t know anything about health & fitness to the same extent as I do now.  I was active as a child, outside was my playground & my friends all looked like me; free, smiling and weird.  I never stopped to ask myself If I was happy being who I am because they were happy for me.  Middle school was innocent til 7th grade came around & everyone paid more attention to their outer appearance, but I was stuck with who I was. Girls were getting ready to wear make…

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Being a Champion is what happens when the world isn’t looking

champions

Maybe we don’t own trophies to prove it, but we all are champions. Many of you probably think I am crazy for saying so, because what is a champion, if they haven’t won anything, right? This is true,  I mean normally a champion wins something, but when I talk about the word champion, I don’t mean winning a Gold medal or first place trophy, I mean we all do something that makes us a champion. Some of us may not always be champions, sure we make mistakes, we fuck up, we land flat on our faces sometimes and complain about it. It isn’t the fuck up that we should be judged for, it’s what we do after the fuck up that makes most of us champions, it is what we do when doors are closed and no one is watching, it is the smile you put on someone’s face without trying, it is the dollar you gave without asking them why, it is the drive you make in order to see a loved one, it is the gift you bought while you were struggling, it is the courage you had when the world was against you, it is the change you made to save your marriage, it’s the story you told to spread awareness, it is the life you saved without mentioning, it is the fight you gave during your battle of cancer, it is the tears you cried watching a loved one die, it is the promise you kept when everything fell apart, is the friendship you gave someone, the last dollar in your pocket you spent on someone else, the last goodbye, etc. 

 

See, athletes are used to being champions in front of a large crowd,  I would know, I was an athlete all my life, we are used to being applauded for our wins, our triumphs, our records, our pristine smile in front of cameras. The world calls you a good person, the world thinks of you being a good role model, being a good child, a good sibling, a good parent all BECAUSE you do a good job at your event or sport. God forbid you are a horrible at your event and/or sport, now the world will think of you as a loser, you suck, we don’t care about you, now your smile is meaningless, your parenting skills go unseen and you no longer have their attention. The sad fact is we all want to be validated for something good we have done, we look for someone to tell us “good job”, “you are awesome”, “that was amazing”, “I want to be just like you when I grow up”, etc. because we put on this face in front of people and make people believe that what we do in the light is what we do in the dark.  O.J Simpson is a good example of this, he was an amazing athlete during his time and people loved and adored him, all of a sudden his wife is murdered and he faces trial and no one wants to believe he killed her because he was a “good” person on camera, during games, at practice, at the park with his son, so how could he kill his wife? He was made out to be this teddy bear and lovable person, but what he did behind closed doors, the camera couldn’t see.  He knew what he did behind closed doors and he knew what the public seen of him, he chose to make bad decisions (in my opinion) behind closed doors, therefore he is a fraud; he only made good decisions when he got something out of it. This is no different than talking badly about a friend of yours then going to hang out with this same person after talking bad about him/her; you’re fraud because your actions done in the light don’t match what is done in the dark. 

 

I am not saying we don’t make mistakes, because we do and we all have a past. The difference is some people change in order to do better, and some people stay complacent. The world only sees what we show, what we don’t show is what makes someone a champion if it is the right thing to do. You don’t need lights, camera, action to be a champion, you don’t need a trophy, a medal, a certificate, or tons of friends, all you need is a good heart and good intentions. “What you do in the dark will come to light when you least expect it” -Shay-lon Moss

 
 

My Gym Workout Oct. 27th

gym-workout

Hey FitFam,

Today was leg day at the gym, and I know many of you love your leg day exercises, Today my leg day exercise was semi intense, but nothing out of sorts for me. I didn’t do as much as I wanted to for my leg day but accomplished some cardio exercise at the end of the workout that I felt was much needed. I am going to need to start writing down workouts for myself so I don’t have to spend 5 minutes thinking about what my routine will be. I get so off track when I have to think about what to do next, I rather know once I get there and not spend time deciding all the time, Something I will work from here on out, possibly starting Monday, Since I am unsure if I will make it to the gym tomorrow morning with my busy schedule and having to work all day. I do know one thing though, I will not be doing any blogging Fri-Sunday because I like to give myself some days off from blogging so I can recoup and start back up on Monday. This is why some of you don’t hear from me for 3 days. If I do decide to blog on Friday, it won’t be anything too time consuming because I work all day and have other obligations (Fridays are hectic for me) so my apologizes. If you email me, or leave comments, I will most of the time try to reply during the weekend but sometimes I just wait until Monday, just as a heads up. Alright so you guys want me to stop talking and sharing the workouts, right.. 

Warmup:

  • My warm up was on the leg press machine as my first 10 reps with no weight.
Workout Session:
Circuit exercise (1st round)
  • Linear Leg press: no weight, 3 sets, 10 reps
  • Russian Twist (25lb weight plate) 3 sets, 30 reps 
Circuit exercise (2nd round)
  • Linear leg press: 90lb, 3 sets, 10 reps
  • Russian Twist (25lb weight plate): 3 sets, 30 reps 

Circuit Exercise ( 3rd round)

  • Linear leg press:180lb, 3 sets, 10 reps
  • Russian Twist (25lb weight plate): 3 sets, 30 reps
Circuit exercise ( 4th round)
  • Linear leg press:370 lb, 3 sets, 5 reps 
  • Russian Twist (25lb weight plate): 3 sets, 30 reps
Linear leg press: 370lb, 1 set, 7 reps
Between rounds I took a 2-3 minute active rest break. I went back and forth between leg press and Russian Twist ( after one set of leg press, I would do 1 set of Russian Twist) instead of doing 3 full sets of leg press then 3 full sets of Russian Twist. I like the whole going back and forth more. I didn’t time any of the circuits. 
The last Linear leg press 1 set, 7 reps was to see if I am ready to add more weight to the 370 and I am, so I will go up about 5-10 lb next time to see how well I do. 
  • Hip adduction machine: 110 lb, 3 sets, 20 reps ( I am ready to move up on weight for this as well, 110 is too easy for me) so next time, I will go up 10-15lb.
  • Treadmill- Ran. 6.0 speed, 2.8 miles, 19 minutes, no incline.
Cool down:
  • I did 5 minutes, no incline, the treadmill controlled the speed this time. 
Overall, I am not upset about my workout, I needed to finally run and work on my cardio a bit more, the run felt good, I didn’t stop during the run other than to tie my shoe. I haven’t ran in a long while, so I needed that, especially now that I know where my cardiovascular sits, I want to keep working on it again, so it is back to where I want it. Taking time away from cardio, really can hurt your results if you haven’t done it in a while  (especially running). I had worked on my running long before and was doing great with breathing and had no issues, this time, I recognized some differences since I haven’t ran in a while. I might add running to my routine for the week, don’t know how many days yet, but you will see more running added to my workouts. 
Hopefully all of you enjoyed my workout as much as I have today. Feel free to take some ideas for yourself and post your workout in the comments.
Your Fitness blogger,
Shay-lon xoxo

What are your 5 Favorite Movies?

movives

Hey everyone! 

I haven’t done a “fun” topic in a while, so I decided to do one today in place of a fitness topic. I think every once in a while I need to stop overwhelming you with fitness information, stories, videos and give you all a break. I know many of you enjoy my fitness topics, I enjoy them as well, but I like to get people talking, and sometimes talking about something fun versus serious. Every once in a GREAT while I take a different path and give my audience a fun topic to discuss. 

 

Today: I want to know what are your 5 favorite movies, I know many of you will have a hard time in choosing favorite movies (it is difficult for me too) but I am interested in learning more about my followers/supporters. I hope all of you enjoy the topic question.

 

Leave your answers in the comment section, share and reblog so others can participate in this activity question as well, get bloggers involved, I want to hear all of your answers. 

 

My favorite 5 movies:

 
  1. The Lion King
  2. The Great Gasby (with Dicaprio)
  3. The Nightmare before Christmas (I love Tim Burton Movies)
  4. The Wolf of Wall street
  5. The Purge (All of them)

I probably could name a movie that could tie with “Wolf of wall street”  like the movie “300” and “Clash of the Titans”, “The Hobbit”, “Lord of The Rings”, “The Imitation game” (All of them) .. so #3 can be a give or take depending on the mood I am in.

 

Personal Training: Helping a Friend Day 19

personal-training

Hey FitFam!

Today, was another gym morning day! Today John met me at the gym today to do his workout. I am having him take it easy all this week since he has been sick and Monday will start with the good stuff again. Today he did well with what I gave him to do, and I was able to do my own workout today while he did his. 

Warmup:

  • Treadmill- 10 minutes, no incline, 3.5 speed
Workout Session:
  • Stationary bike- 45 minutes, level 3 resistance, RPMs 60-70 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
With John doing well on the stationary bike, I am working on hopefully getting him up to par on the treadmill, because while the bike is helpful, I don’t want him to fall behind in other cardio exercises. Not to mention to prevent plateauing, he needs to work more muscles that the bike does not work and overload, but this will all be taken into consideration next week. My goal is to have him running 5-8 minutes straight without stopping within the next 2-3 weeks.
My workout
 
Warm up:
  • I did the same warm up as John, we did it together
Workout Session:
Today was an upper body workout, I didn’t do much heavy lifting, took it easy today instead.  The bad weather sucked some of my energy out. My strength in my arms fluctuate many times, some days I am lifting heavy with little to no problem and other times, I am struggling.. it happens. 
  • Low row (cable) – 120 lb – 2 sets, 6 reps (works on my back muscle)
  • Cable Iron Cross- 10 lb each, 5 sets, 6-8 reps (I need to strengthen my chest more)
  • External Rotation with cable- 15 lb, 5 sets 8-10 reps
  • Deadlift- 50 lb, 4 sets 8-10 reps (I normally NEVER deadlift this low, but i was being lazy today with my deadlift and should know better, My PR for the deadlift is around 170 lb) which isn’t anything extraordinary but I am hoping to increase it soon. 
  • Bentover barbell rows- 65 lb, 5 sets, 8 reps
  • Bench press (neutral position)- no weight, 1 set, 10 reps. 35 lb, 1 set, 10 reps. 55 lb, 3 sets 6-8 reps
  • Incline push ups- 3 sets, 10 reps
  • Crunch machine- 70 reps 
Cool down:
I did the same cool down as John, we did it together
Again today’s upper body workout was half ass on my part because for some reason I had very little energy but I am not about the choice of exercises. Be sure to share your workouts with me, and thank you for reading.
Your fitness blogger,
Shay-lon xoxo