Tuesday Trainer Tip #2

Hello Readers,

Today’s trainer tip is:

When going underneath the barbell, make sure the bar is not pressed up against your neck. The bar should be sitting on your traps — depending on the stance (high bar or low bar) it might be lower on the back or higher, but never against the neck.

Make sure to follow, like, and share!

Shay-lon #FitnessWonderWoman

Keep Kids Moving

It is no secret that we are in the age of the technology — if it has a screen and turns on, it usually will have a child attached to it (metaphorically speaking) LOL. I realize technology has its place in our world and with it constantly improving, I can see why it captures their attention. However, this doesn’t mean it has to impede on their overall health/well-being.

Rule of thumb when it comes to getting your child up & moving —

  1. capture their attention/keep their attention
  2. challenge them but don’t make it so hard where they lose interest
  3. children love independence, so teach them but then allow them to do the movement on their own
  4. make it fun. (what we find as fun as adults when exercising will be different than what most kids find fun) r
  5. keep the explanations short and sweet but to the point — they will get bored hearing you talk parents, LOL so the shorter the explanation, the easier it will be for them to want to follow instructions.

Children need both, bone strengthening & cardiorespiratory exercises. When I say “bone strengthening”, I mean like something simple like bodyweight exercises to begin with (pull -ups w/assistance if need be, push ups, squats, etc) basic exercises without weight until they understand form. Obviously, older teens can start using dumbbells, resistance bands, medicine balls — that are appropriate loads. When it comes to cardiovascular work, that is probably the easiest because all it requires is allowing them to run about, ride a bike, rollerblade, trail walking, basically anything that gets their HR up but keeps them involved and they are having fun. FUN, is the keyword, if they aren’t enjoying the activity, then they won’t want to continue & it will only make it easier for them to not put effort into whatever is being asked of them.

I always suggest to parents, to be involved in the activity as well – make it a fun competition, teach them things you learned at the gym and put them to the test, invite them to do your at-home workouts, suggest joining a team sport or individual sport, create small obstacle courses in the backyard or nearby park, call up a trainer like myself & have them take personal training sessions with you or on their own if they wish. There are many options and it doesn’t have to be expensive, or take up too much time, it can be for 45min to a hour everyday — be creative!

I love training youth, it is both fun and rewarding! I do sports specific workouts for my athletes, and I start with fundamentals for beginners to help boost their confidence, get to know their strengths and weaknesses, all the while I am stimulating them physically, I always add some mental stimulation with the exercise (get them thinking!) it is fun and yet again keeps their attention.

Do any of you parents have a hard time keeping your kids active? What are some activities you like doing to keep them active? Answer away in the comment section! INTERESTED IN YOUTH TRAINING? contact me for pricing and details!

Shay-lon

Alcohol & well-being

Hello everyone,

Back again for another post discussing why I drink alcohol and how it adds value to my life. I have had clients ask me if I have had to eliminate alcohol from my lifestyle & the answer is NO. I have never thought to eliminate it from my lifestyle no matter what goals I had in mine for myself physically. because for me, my health/wellness is beyond physical appearances.

Alcohol does not have any benefits for your physique & performance – True!

Including alcohol as part of my lifestyle has helped me:

  1. Improve mental health
  2. Reduce stress
  3. Better sleep
  4. Improve relationships

= Positive impact on my life. Many times having a glass of wine with some friends and unwinding has helped me to destress, while also spending time with friends/family and engaging in conversation. I value my relationships and being able to unwind after a long week from work.

In moderation, alcohol can be tracked and accounted for in your macros. I have always preached moderation is key! Excess amounts of alcohol will inhibit muscle growth , as well as contribute to other health factors that I will speak about in later blog post.

I know not everyone in the world drinks, some people prefer to refrain from it for religious purposes or due to the addictive properties & I would NEVER preach nor recommend drinking alcohol to anyone but I wanted to make it clear as to why I choose to include it in my lifestyle & how I can still track it like anything else I eat or drink. At the end of the day, is a personal decision as to whether you choose to drink or not.

Trainer’s Tip Tuesday

Happy Tuesday readers.

Today’s trainer tips is BREATH! while going through your exercises. Believe it or not, I find myself constantly reminding my clients to breath; knowing when to breath and how to breath properly will help with your lifting & not to mention, any runners out there? breathing is especially important when you are doing aerobic exercise as well.

So next time while working out, remember to breath!

Thanks for reading, please leave a comment, share and follow!

Shay-lon

Monday – Mobility (Shoulders)

Hello, This is Shay-lon Moss. I am back for another post, today we are going to talk mobility in the shoulders! Something most of us have heard of, is the term: Mobility. Pay attention to today’s post because mobility is very important, and not just for athletes, but for everyone. Let’s talk about what the term “mobility” actually means — we can assume it has something to do with being “mobile” which in other words means movement. When talking about the shoulder in particular, I am talking about the ability and/or potential of being able to move the shoulder freely and efficiently.

Lately we have been hearing many professionals speak on mobility & while it might seem like a new fad, it has been around forever — many physical therapist have patients do mobility exercises for rehab. Personal trainers like myself, need to pay attention to our clients mobility in order to help them move more efficiently & prevent injury to the joint. Now let’s dig in!

We went over what mobility is, and now we know we are going to talk specifically on the shoulder joint.

The shoulder itself is capable of moving through different movement patterns: Adduction, Abduction, Flexion, Extension, Internal Rotation, and External Rotation. We will go over these movement patterns for the shoulder in depth on a different post; for now, know that the shoulder has many opportunities for movement.

Shoulder Mobility Issues that can arise ..

  1. Impingement. Which can be from a poorly positioned humerus bone in the shoulder socket impinges on the tendons and bursa in the shoulder
  2. Torn rotator cuff – we will discuss this more in depth in a separate post
  3. “Frozen” shoulder; which quite honestly was something I recently learned about (primary in individuals who are recovering from an injury or surgery, causing stiffness & pain from non-use of the shoulder.

All three of the above issues that can arise from poor mobility in the shoulder are not good & because of that, you want to prevent these things from happening OR if you have one of issues listed above, find methods to strengthen your shoulder(s) and and increase the ROM (gradually).

Now let’s talk about Common Causes of Poor Shoulder Mobility

  1. “Force Coupling” a new term that again was brought to my attention recently from the ISSAonline.com (if you have heard of this, please let me know in the comments). Basically what this is, is when two equal and opposite forces act upon one another to produce rotational movement. Something that I am sure is more common than we know, but something new for those of us who have never heard of it before.
  2. Inactivity — this is a no brainer, the more sedentary the lifestyle, the more negatives that follow when it comes to overall health and well-being & because we aren’t using the muscles it can create poor mobility in our joints.
  3. Poor posture. Growing up, many of us were always told to keep our back straights while seated & to look forward while walking, to name a few. Well guess what? If you listened to your parents ques growing up, GOOD! because it saved you from a potential shoulder issue and because alignment is important.
  4. Lack of stability . We will talk about shoulder stability more in depth at a later time BUT basically if the shoulder is unstable or weakened, then it will be harder once we add load to it for it to work through full ROM and in turn could cause future injuries. You definitely want both your shoulders to be stable.

A lot of us professionals have had clients/patients who have shoulder immobility and lack of stability. and so with that being said, we need to research ways to counteract it and to strengthen the shoulder so that our clients/.patients have a healthier joint & can move their joint pain-free. I did some of the research for you, I will name a few corrective exercises one can use. None of these exercises are a ONE AND DONE magical pill you take and everything goes perfect — you have to put time into the movement, take your time, pay attention to your body, be sure to do proper form, and add it to your workouts. Both athletes and those of you who aren’t in sports can benefit from great shoulder mobility and these corrective exercises

I am going to list some of the ones I have used for my clients, feel free to add more in the comments below!

  • Wall slides
  • Prone IYT’s or Prone T’s & Prone Y’s
  • Pec stretch with the TRX or by pushing the wall with both hands
  • Theraband Rows
  • Theraband Internal & external rotation (rotator cuff) you can also opt in to use the cable if you can manage heavier loads BUT do not overload the joint for this exercise — these are smaller muscles so you don’t need a huge amount of weight to get the job done.

For those of you in the profession of physical therapy or personal trainers, please share your recommends in the comments! For those of you who need exercises to add to your shoulders for mobility, steal the ones I listed or feel free to watch some YouTube videos!

If you don’t know where to start or need help getting started, contact me for personal training packages & nutrition packages! Feel free to follow me on social media, and my blog!

Thank you

%d bloggers like this: