Trainer Tip Tuesday -Treadmill Form

Welcome to another Trainer Tip Tuesday Post.

Today, I have a fun little tip, that even I, myself catch myself doing — so don’t feel bad if this is one of you.

The treadmill can be a wonderful tool, and at the gym, it is a popular go-to cardio machine (I don’t particularly like using the treadmill nor do I enjoy cardio work) but when I do use, I sometimes slack in form. Do any of you catch yourself using the handrail whenever you are on the treadmill walking and/or running? Well, don’t fret because it is common for many people to rely on the handrail & most don’t even realize it sometimes. With this being said, I recommend that if you are someone who makes a habit of this, don’t!!! LOL

The reason?

1) It doesn’t build balance — think about how holding onto the handrail keeps you from falling, or slipping but recognize the fact we have to build balance for everyday activities, so when we interfere with that, it doesn’t help long term.

2) Ruins posture & body alignment. This is especially important as well, because so many people have bad posture due to their jobs (sitting all day at a desk) etc. Body alignment and posture is important — not only when exercising but good for overall health (better breathing, improved spine & neck relief, etc)

3) hinders running form & proper walking. We need our arms to get the most out of our running and/or walking.

So you ask, how does one even ween themselves off of using the handrail after using it for so long…? Easy! but will take gentle reminders.

1) slow down. This is a good method to use to get started. Eventually you can gradually increase the speed but don’t jump right into it.

2) Focus on posture, walk upright (not leaning forward or backward), keep eyes forward, and relax the shoulders and neck muscles.

3)Start with little to no incline, again, you can choose to progress it gradually as you become more comfortable with not using the handrails.

Last but not least, be safe — absolutely use the handrails if at anytime you feel unstable to help prevent from falling (use briefly), or when getting on & off the treadmill.

Does anyone else make a habit of using the handrails on the treadmill? share! comment! like! and follow. Thanks for reading!

Shay–lon #TheFitnessWonderWoman

What do you squat in?

Hello everyone!

back at it again with a fun question for my readers.

Today’s question…

Which do you squat in?

  • Barefoot
  • flats
  • lifting shoes (heeled)
  • Crocs
  • Socks
  • Cross training shoes

I am eager to read all the different anwers, you can select more than one if you use multiple? And if you are feeling really sassy, go ahead and explain why!

I have been a converse girl for a long time, so that is my go to BUT, recently I have done some exercises in just socks at the gym just to give it a go and it was very weird, but not bad. I don’t know if I will do any of my olympic lifts in socks but hey, never know!

Share this with your friends! and see what they come up with! follow me on social media for my workouts uploaded!

Shay–lon #TheFitnessWonderWoman

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.