Personal Training: Helping a Friend Day five

personal-training

Warm-up:

  • Treadmill- 10 minutes, no incline, 3.5 speed
Workout Session:
  • Stationary bike- 45 minutes straight through, level 4 resistance, RPMS between 60-70 (although I kept mine between 90-120 at a level 4) 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed (until the heart rate decreases) sometimes we have to go longer to get our heart rate down. 
We didn’t stretch because he was in a rush for time to pick up his family member from school, he mentioned that neither of knees bothered him like they had when he first started working out, although he did mention that one of his knees was going to start aching if we had gone on for a bit longer, but I told him to stretch it out real good and ice bath it if necessary. I know he complained of shin splints on a previous day so I need to remind him on some things he can do about that if it continues as well, and will tell him to see a doctor if it worsens over the course of his training. 
He said he wants to keep his RPMS between 70-80 now because he said 60-70 was too easy for him this time round and I am very happy about this! I think he can do it! he proved to me that he has no issues with getting up to 70 and staying there for awhile. I plan on upping the level, either within the next week or the week after the next when I think he is comfortable. Tomorrow we are going to try something different, using steps, so hopefully he enjoys it.  Overall we both got a good workout it. 
I managed to get my upper body workout done today before meeting up with him, I did chest, back and arms. If anyone is interested in knowing, I don’t mind sharing, I may start making post about my own workouts at some point. Thank you for reading, and if anyone wants to throw in ideas for cardio exercises for my beginner client, please feel free.
Your fitness blogger,
Shay-lon xoxo

I got nominated for the Liebster Award Oct 5th

Liebster Award

Bloggers and readers, I have been lucky enough to be nominated for the Liebster award again, but first time this month by my fellow blogger friend PoojaG, she puts up with my sarcasm and enjoys being my rainbow on a rainy day, LOL. If you need a rainbow for your rainy days, please visit her page, she is a very sweet person with a knack for poetry and encouraging people to smile and live life.

Questions to Answer:

1.) what is your favorite hobby? Favorite hobby, that is a tough one because I don’t think I necessarily have a favorite but I will say watching movies or playing video games. Yes, yes, going to the gym as well (but when I want to be lazy, the other stuff is fun)

2.)What’s your favorite book? I think the last book I read was the lord of the rings trilogy books. Other than that,  I fail at reading these days unless I am reading your blogs 😛

3.) If you could meet one famous person dead or alive, who would it be? Lana Del Rey <3, I almost said Lady Gaga, but it would be difficult.

4.) What’s your favorite quote? I am going to make  up a random quote right now and lie and say it is my favorite to save myself the hassle of choosing one, here it goes: “Sometimes the person with the fullest stomach suffers more than the one who is hungry” -Shay-lon Moss 

5.) Who inspired you to start writing? My college professor told me to start blogging. 

6.) If you could change one thing in history, what would it be and why? I would change the amount of hate we had for another race, the amount of pain people had to endure for  being who they are, and the struggles we poured on others to watch them fail. I think the why is obvious.. 

7.) What’s your favorite drink? It used to be sprite when I would drink pop, since not drinking pop, I would say strawberry lemonade is good. 

8.) What do you like to binge watch? American horror story, and Walking Dead sometimes. 

9.)What is your blog about and why? My blog is about fitness & health, physical and mental health because I have a degree in exercise science and I have a lot to share with others. 

10.) What achievement are you most proud of? Reaching the ripe age of 24 years old 😀

11.) Who is your idol in life? I don’t have one, many people I look up to in a way that means something to me. They aren’t people I want to be like, they are people who have significance in my life. My bed is one of them because it has helped me to fall asleep at night. 😛

Rules:

  1. Thank the blogger/bloggers that nominated you
  2. Answer 11 questions that the blogger gave you
  3. Nominate at least 5, but no more than 11 bloggers that you thing deserve the award.
  4. Tell the blogger that you nominated them
  5. Create 11 original questions for the next nominees to answer

My questions are:

  1. Do you celebrate Halloween? 
  2. What is your favorite thing about the month of October, or do you not like this month?
  3. Do you like pumpkin food?
  4. Any plans for the Month of October?
  5. Do you watch scary movies, if so, which ones?
  6. Showers or baths? which do you prefer?
  7. Can you eat a whole large pizza on your own?
  8. What do you like on your toast?
  9. Have you ever ran into a wall while walking?
  10. Cardio or weight training? why?
  11. If you had a super power to turn into any animal of your choosing, which would it be and why?

My Lucky 5 Nominees: 

Thank you for reading my Liebster Award questions and answers, I am looking forward to reading others. If you enjoy my post, share, like, comment.

 

 

My Interview

I had a blogger interview on Twitter to share on her website, and I wanted to let everyone it has been posted, she did a wonderful job with the questions and introducing me to her audience. I am hoping that it will bring more people to my sites and have more people interested in wanting to work with me on blogs, and network together. I am always open for interviews/guest posting, even with my busy schedule, I always make time for it. I am very pleased and honored that Alex interviewed me, it was my first interview and I was really excited when I seen it posted. 

If you are interested in wanting to see my interview, the link is: http://wanderlusttt.com/getting-know-shay-ion/

Please feel free to take a look and follow her blog as well. Thank you!

Call from the former editor

I wanted to let everyone know that I had a phone conversation with the former Editor of Muscle & Fitness magazine, gave him my pitches over the phone and he liked them with some tweaking of course. I have two articles due on different days this month, one is due Oct. 17th and the other is due Oct. 28th, so I will be very busy trying to finish those up before my deadlines. He was a friendly guy who is only one year older than myself, which stunned me a bit, not sure why though. We talked about how I am to format the articles, the number of words for the articles and my compensation. As of now this an unpaid writing gig, but he said eventually he will be able to pay his writers (including myself) but for now he will be promoting my writing on all social media platforms (which I am just as excited about). Once my articles are published on his online magazine site, I will be able to share with all of you, so keep an eye out for them! In the meantime, I am still working on getting pitches ready for the Editor in Chief of Muscle and Fitness magazine, but this will take me some time so I can nail it this time around. 

I want to thank everyone for the continued support on my blogs and videos, I appreciate it! 

I will be sure to keep everyone updated throughout the process. 

Your fitness blogger,

Shay-lon xoxo

What is ‘Tabata’

https://www.youtube.com/watch?v=nKlU42Z51tU

Let me be honest by saying, I had never heard of ‘tabata” before taking an exercise science class where one of my former classmates was doing a workout with her client, and I decided to ask what it was and she explained to me that it was called “tabata”. Watching her and her client do the workout made me sick thinking about it, because it was so high intensity and had so many rounds, not to mention the exercises weren’t exactly that easy in the first place (Although there are more beginner tabata workouts for those starting out).  Don’t get me wrong, I have done high intensity workouts, and survived just fine, but have never done tabata, and still haven’t done it. I have been thinking about it, but first wanted to see what was all out there and of course there are many different tabata workouts depending on your skill level, goals, and whether you want to use equipment or not.  I will begin by saying if one didn’t know any better they would normally call it a regular circuit exercise, but actually tabata is different in nature and I want to share with you what Tabata is and what it does for the body depending on what your goals are.

 

‘Tabata’ – A form of HIIT training, it consist of eight rounds of ultra high intensity exercises in a specific 20 seconds-on, 10 seconds-off interval.   (The video will give you some insight)

 

What to know about ‘Tabata’:

 
  • Fitness & weight loss benefits
  • Short workout usually no more than 20 minutes long, but it can go longer depending on the class and how long you choose to go
  • The name was invented by the physician and researcher Dr. Izumi Tabata who conducted a study to see if athletes could benefit from a 20/10 HIIT training. 
  • Some may argue to say Tabata is not for beginners, I would say, it isn’t something I would start a beginner off with, but one can do it with practice and discipline. A beginner tabata class may be slow paced at first but eventually it will get faster and harder, so one should be at certain fitness level before jumping into this routine. 
  • Greater risk of injury, because of it being HIIT , something to speak with your doctor about if you have prior injuries or conditions that need to be evaluated before starting Tabata. I would say it is greater risk if you don’t know how to perform the movements with proper form/technique. 
  • Anaerobic and aerobic capacity increase

I would highly recommend that you watch some videos on Tabata to get an idea of what it is, and the type of exercises that can be included in it. Here is a short list of exercises that are popular:

  • mountain climbers
  • planks
  • sit ups
  • burpees
  • squats

but many more other exercises one can add to their tabata routine. I would also recommend that you wait until you are at a comfortable fitness level (fairly high) so that you can do the exercises with minimal injuries, and are able to keep up with the 20 seconds on and 10 seconds off routine. I hope those of you who have done tabata can share your experience with me and others, letting us know if you enjoyed it.  Thank you for reading, please feel free to share this! 

 

Your fitness blogger,

 

Shay-lon xoxo

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