Leg curl (machine) Exercise

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

Fitness enthusiast and gym goers, I wanted to introduce you to another beginner’s machine based workout that you will find at most if not all gyms.  This particular exercise is very simple and doesn’t take much to learn how to use it, I posted a video up top for those who would like a video demonstration but will also post the “how to” portion in writing so that you can read the steps and use proper form and technique. 

This is not necessarily a go to exercise for me, but when and if I need a lower body warm up or want a steady workout regimen, this is one of the workouts that hit the spot.  Normally I don’t push for machine workouts only, depending on the client this could be a helpful exercise and it does work wonders if you use it correctly to match your needs.  I find that many older adults make good use of this, not saying the younger crowd would not benefit (because you can and will) but many older adults to seniors tend to use this machine, along with others and I think that is a solid idea; especially if you are beginner and not sure where to start.  

This particular exercise is one that does use isolation, so it does not use the full ROM that other exercises could very well do, so if you do use this exercise, also try to add some exercises to your regimen that use a full ROM that are safe and are capable of using so that you can work others muscle groups as well. 

How Do I do this exercise?:

  1. Firstly, you will need to adjust the machine lever to fit your height, then will need to sit on the machine with your back against the cushioned part of the machine.
  2. Place the back of your lower leg to the padded lever, then secure the lap pad against your thighs (this is very important), grasp the side handles on the machine as you point your toes.  Ensure that your body is straight (not slouched) and make sure your legs are straight as well. 
  3. As you are exhaling, pull the machine lever as far as possible to the back of your thighs, you will need to keep your torso stationary.  
  4. Slowly return to the starting position. 
  5. Repeat for the recommended repetitions. 
 

So as you can see, the steps are very short and to the point. Specifically this machine is used to work the hamstring muscles,but like I said, it is an isolated movement, so you will need and want to make sure that you add other aspects your workout in order to get more out of your workout in the long run. I would highly suggest this workout for all ages and make sure to load it appropriately, do not do more than what you can handle, use proper form/technique when using any machine, and be controlled. There is no need to be super fast when doing this exercise (I see speed demons flying through this exercise).  Thanks for reading, feel free to follow, share, comment!

 

Your fitness blogger,

Shay-lon xoxox

 

 

Self Confidence

What does it mean to be confident, to love one self? What does it mean to put yourself first and allow others to give you the respect that you demand because you have earned it? have you been waiting for someone to tell you ” you are good enough” or are you still searching for that perfect little world where no problems will ever arise. Have you forgotten where to start and where to go, because you have been more focused on starting and going to someone else’s beat.  Do you even know yourself, do you truly love yourself even when you see the flaws? 

I am not sure how everyone feels about who they are and I am not able to make one love his or herself because it takes that ONE person to do that for themselves. People always nail people to a wall who have low self esteem or no confidence, we expect everyone to walk with confidence, self dignity and live in no fear but honestly, how can we put such high expectations on people when we are the same people judging others for their walk of life.  I cannot explain this, because this is what makes us human, our instincts are to judge when we don’t know or understand.  We tend to lack compassion these days because we have too many people running around taking advantage of the “good” we do and not enough people paying it forward. Confidence is said to be “sexy” and necessary in order to have a healthy relationship (in which I may agree) , but what happens when you are expected to do the same (be confident) and you are put in a situation where you feel uncomfortable? no longer can you walk with your head held high, no longer can you talk without stuttering, no longer are you able to judge someone else’s same predicament and no longer can you be the one to set these expectations on others when now you know what it is like to not have that oz of confidence in you. Where am I going with this?

“Self Confidence is built on loving yourself not on making yourself feel more superior to others” – Shay-lon Moss

If we truly learn to love ourselves overtime and choose to accept our flaws and change the ones that need to be changed in order to better ourselves, it won’t matter what environment we are in, what we are wearing, how much money we have and who we are friends with, it won’t matter how good of an athlete we are, what trophies we have won, and what kind of occupation we have, because when you learn to truly love who you are – nothing about those things matter to you as much as being yourself. 

How do we love ourselves, that is something we all need to figure out, we just hope that what we have, never gets in the way of who we are. 

“Sometimes loving yourself can change how you look at others” -Shay-lon Moss. 

Your fitness blogger

The fight- my quote/saying

“The biggest fight is fighting to be who you are in a world that wants to change you” –Shay-lon Moss

 

I had this gravy idea from someone that I should start sharing quotes and sayings that I have made up myself because they enjoyed my creativeness. Thank you. 

 

Your fitness blogger,

Shay-lon xoxo

 

Looking forward

“Looking forward isn’t the same as forgetting, to look forward means to see what your back can’t” -Shay-lon Moss

Just in case you didn’t know, your back doesn’t have eyes, lol.

Your fitness blogger,

Shay-lon xoxo 

How do you manage your stress?

Hello bloggers!

Today’s problems that we can and cannot control can sometimes give us the most stress, the financial burdens, our relationships, our work load, if you have children or pets, sometimes our neighbors or bosses, the weather, the town or environment we live in, death, our past we hold onto, school, struggling to self- identify, our religions, not meeting a goal, our anxieties, fears, sleep deprived, illnesses, sexual desires not being met, lack of self esteem and confidence, struggling between what is right and what is wrong, sports, family members, holidays, birthdays, moving from one place to another, being homeless, losing your job, not having transportation, not understanding, anger, confusion, negativity, handicaps, losing, comparing, health, being a hero, struggling, etc. I could name so many things that could bring on stress on a daily basis for each and every one of us. I named just a few that I know are fairly common reasons for why people are stressful.  As a matter of fact, I am sure one of you reading this might be feeling somewhat stressed for one or more of these reasons and not even realize it. I know I have stresses, I was just stressing the other day and I am in a grumpy not yet stressful mood now (just woke up in pain and have a lot on my mind).  So, even myself has stress, more stress than I actually want in my life and sometimes more than I can handle.  The problem isn’t that we ALL stress at some point in our lives, the problem is HOW we handle the stress when it comes knocking at our doors.  I can share with all of you ways some people handle it: alcohol, drugs, violence, hate, greed, addictions, obsessions, emotionally disconnecting, running from it, bottling their feelings/thoughts, taking over the counter medications, suicide, etc. I realize this list isn’t the list we want to come to terms with, but more than likely someone has handled stress in one of those ways and not saying what they did was WRONG, because we cannot preach something if we have no idea how that person is feeling or what they went through, but there are BETTER ways to manage stress, more productive ways that prevent us from going down a road that is dark and lonely. 

I am hoping this list of ways to manage stress will come of use to those of you and myself when we run into a stressful situation and need something to help us get by. “Sometimes we think we have it bad, but bad only exist when we allow it to conquer who we are as a person” -Shay-lon Moss

How do you manage stress: 

  1. Ask yourself what can you do about the sources of stress (what is causing your stress)
  2. Keep a positive, realistic attitude (hard to do, but only you can do it for you)
  3. Learn and practice relaxation techniques (some may find this helpful and others will not)
  4. Exercise (cliche because I workout, but exercise is said to help)
  5. Eat healthier (take care of your health)
  6. Manage your time wisely (set goals, to do list, plan, etc) 
  7. Say no when necessary to things that add more stress in your life
  8. Make more time for hobbies and interest (this is important)
  9. Get enough sleep (this is also very important and for some hard to do)
  10. Don’t rely on alcohol, drugs or food in order to ease your mind, it will be short term and will only be more stressful down the road.
  11. Spend more time with people you love being around (people who are doing well, people who love and support you, people that make you laugh or smile)
  12. Talk with a professional or look into taking a stress management class 
  13. Listening to music has said to help with getting your mind of the stressful situation

Sometimes it isn’t about coping, it is about allowing everything to come to surface.  I always tell myself and others when they are enduring stressful situations to allow tears and madness out, because keeping it in, fucks with your mind. 

This is what could happen if you don’t manage your stress: 
 
It can wear down the body’s natural defenses and cause symptoms: 
  1. Dizziness (being out of it)
  2. General aches and pains
  3. Grinding your teeth
  4. headaches 
  5. indigestion
  6. increase or loss of appetite
  7. muscle tension in neck, face or shoulders
  8. Problems sleeping
  9. Racing heart
  10. Cold and sweaty palms
  11. Tiredness and exhaustion
  12. Shaking 
  13. Weight gain or loss
  14. Upset stomach and/or diarrhea
  15. Sexual issues
  16. Being irritable, impatient or forgetful
“Stress is something we want to avoid, but avoiding it becomes more stressful” -Shay-lon Moss
Your Fitness blogger,
Shay-lon xoxo