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My Blog

A day's worth of what my eating looks like...

Shayli Campbell

Hey Guys!

 

Ok so yesterday I posted on my Instagram story things I eat in a particular day. It was so fun interacting with you guys, getting DM's and messages from you all, and I loved the feedback. A lot of you asked if I would maybe write this down for you to see it all written so here it goes.

 

> I drink 1 gallon of water every single day if not more. (I fill my Hydroflask 4 times to hit a gallon and it's a 32oz one)

> I space my meals and snacks out so i'm eating every 2 1/2 to 3 hours. (helps keep your metabolism fast and going)

Example of my meals:

-Meal 1: 4 egg whites, 1 cup spinach, 1/2 cup of old fashioned rolled oats

-Meal 2: (pre workout/lift meal or snack) usually a G2G bar or 1/2 cup cottage cheese with a few lime rice cakes

-Meal 3: (post workout meal) 4oz lean ground turkey, 10 asparagus, 1/3-1/2 cup brown rice

-Meal 4: (snack) 1 apple with 1 rice cake with 1/2tbsp of PB

-Meal 5: 3 oz chicken, 1 cup green veggie

-Meal 6 (if hungry or need a snack): homemade acai bowl (I get the acai packets at costco they are next to the frozen berries) topped with fresh berries and granola (I also get my granola at costco too I love the Autumn's Gold Grain Free Granola)

 

If you guys have questions, comments, or other things you want me to answer please leave a comment below! 

 

@shaylipcampbell

BOOTY BLAST

Shayli Campbell

BOOTY BLAST

8 / 7 / 17

Instagram video: shaylipcampbell 

 

 

•Smith machine banded deep squats 8 reps

(Drop a little in weight and then do)

•Smith machine 3/4 pulse squat/squat 8 reps

(Both exercises in my video on Instagram)

~5 rounds

 

 

•Smith machine kneeling squats banded 12-15 reps

(SUPERSET W/)

•Split squats (back leg on bench) 10-15 reps

~5 rounds

 

 

•Barbell good mornings 12-15 reps

(SUPERSET W/)

•Front foot elevated lunge 10 reps

Same foot elevated lateral lunge 10 reps

Same foot elevated sumo squat 10 reps

(Then switch legs)

(All exercises in my video on Instagram)

~5 rounds

 

 

•Booty squeezers (back extension machine) 12 reps holding the bar then drop the bar and do body weight 12 reps

(This one is the two end exercises in my video on Instagram)

(SUPERSET W/)

•Hamstring curls on machine 12-15 reps

~5 rounds

 

 

Finish with 15 min on spin bike STANDING THE ENTIRE 15 minutes pushing through your heels to activate the glutes 😅😅🍑🍑

What's your plan... You are the only one who can limit your greatness...

Shayli Campbell

My sister who passed away in a tragic car accident 9 years ago has always been my greatest strength, motivator and role model. She is the reason I always wanted to become a personal trainer and help motivate, push and inspire people to dream big and help them complain goals or dreams that they may have in life. Chelsi was the type of person that lived her life in a way that anyone who was around her she made them feel like they were the greatest and most incredible human being on earth. She would compliment, build you up and be your biggest cheerleader and support the whole way. She was kind, complementary, caring and would literally give the shirt off her back if you told her you liked it or thought it was cute. She was the best person to be around and there isn't a day that goes by where I don't miss her sweet voice, notes she would leave me, or words of encouragement and motivation to help me accomplish something I was struggling with. Chelsi had this amazing attitude of not only hard work but self determination, self discipline, and never give up way of living in every aspect of her life. When she passed away we found a notecard she had written inside her scriptures right by her bed that I'm sure she read every night, of "The Plan". She had listed these 15 self help or positive sentences of goals or things you wanted to make sure she reminded herself of so she could accomplish her goals and dreams in the best way she could.

I challenge each of you to maybe take 10 min and write down your "plan" of things you believe you are good or strong at and read it before you go to bed each night or when you wake up in the morning and see how your day changes because we have to love ourselves and believe we are good enough before we can make a change. We are the only ones who can limit our greatness! YOU ARE GOOD ENOUGH, PRETTY ENOUGH AND CAN ACCOMPLISH ANYTHING YOU SET YOUR MIND TO IF YOU JUST BELIEVE YOU CAN DO IT and you NEVER GIVE UP! 

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SHAYFIT SHOULDERS😅💪🏽

Shayli Campbell

Shoulders!!! 

 

10 reps:  180 front raise all the way to the top/180 lateral raise all the way to the top (each way is 1 rep)

10 reps:  Half Arnold press (close in front of your face and then open to 90 degree, try and keep elbows high entire time)

5 sets

 

 

1 min 30 sec jump rope 2x

 

10 reps:  Lateral raises

10 reps:  front raises

10 reps:  Arnold press

5 sets

 

1 min 30 sec jump rope 2x

 

 

 

SHOULDER BURN:

10 reps:  cable single arm lateral raise

Straight into

10 reps:  (lighter weight DB/plate) lateral raise

(Do all 20 reps on 1 arm then switch to other arm)

5 sets

 

REAR DELT BURN:

10 reps:  cable single arm rear delt pullsStraight into 10 reps:  (lighter weight DB/plate) single arm bent over rear delt raises(Do all 20 reps on 1 arm then switch to other arm)

5 sets

 

 

Finished with 15-20 minute cardio of whatever you prefer! 

 

 

Workout fueled by warriorfuelsupplements.com

My favorite is their pre workout HERS (pink burst flavor) and all their BCAA flavors are yummy! Use my discount code SHAYLI15 at checkout!!

Legs and Booty Workout

Shayli Campbell

-Front foot on low box stationary lunge 15 each leg

-straight bar deadlifts 12

4x

 

*2 sets of 90 sec jump ripe

 

-deep goblet squat on boxes 20  

-towel slide lunges (side, angle, angle, back is one rep) 8-10 each leg

4x

 

*2 sets 90 sec jump rope

 

-good morning into deep squat (with band above knees)  12

-banded one leg hip lifts 10 each leg, banded donkey kneeling kicks 10 each leg

4x

 

*2 sets 90 sec jump ripe

 

-cable kick backs 12 each leg

-cable side lifts 12 each leg

4x

 

*Finish with incline 30: 3.0mph walks on treadmill for 1:30 then sprint at incline 15,10,5 for 30 seconds each for 10-20 minutes!!  

Bicep and Tricep Workout

Shayli Campbell

•Single arm cable tricep pushdown 12 each arm

•Dual bar cable curl 15

5x

 *3 min jump rope*

 

•Tricep circuit (skull crush, tricep over head pulls, tricep chest press) 10,10,10

•Barbell bicep drag curls 12-15

5x

*3 min jump rope* 

 

•TRX body weight tricep extensions 12

•Single arm DB bicep curl 12 each arm

5x

*3 min jump rope* 

 

•Tricep push ups 12

•Plate bicep curl 12-15

3x

 

 

 

 

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361 Degrees / One Degree beyond! + Full Body Workout

Shayli Campbell

Hey everybody, 

It has been a crazy busy summer with my Allstar cheer business, personal training business, and family trips. I haven't had much time to sit down and write a blog for awhile. Most of you already know or have seen me sporting my new 361 Degree shoes and workout clothes around. I have had the privilege to become a sponsored athlete for their company! I am so excited about this opportunity. 361 Degree is an Asian mega company and one of the 6 biggest athletic shoe companies in the world. I will say, working out and running in 361 Degree shoes has been the best thing for me. My joints and knees are thanking me as well! I used to have knee pains after I was done running and used a lot of icy-hot on the knees, but those pains have slowly gone away after switching over to these amazing shoes!

If you are looking for a new shoe you HAVE to go check out 361 Degree. they have such cute shoes and cute colors, but the most important thing is the support they'll give you! I am not kidding! I was running in ASICS shoes before I switched over to these and notice a big difference in comfort while running! 

 Click the picture to go shopping now. 

Click the picture to go shopping now. 

Full Body Workout - If you aren't sure exactly what the exercise is just type it into google and it will pull up for you.

4 sets of 12 reps. *****Girls you WILL NOT get bulky lifting weights!!! I can not stress this enough!

  1. Dips
  2. Lat pulldowns
  3. Hammer curls
  4. Stabilizing pushups on a med ball
  5. Goblet squats
  6. Dumbbell tow kickbacks
  7. Shrugs (light weight)
  8. Bosu Lunges
  9. Decline Pushups (feet on the bench)
  10. Kettlebell renegade row 
  11. Dumbbell flye
  12. lying pullovers

Finish with 10/10/10. 10 minutes each on the treadmill, stair stepper, bike. or any cardio machine you'd like. 

Tricep and Bicep burnout!

Shayli Campbell

Here we go! Use light weight and movements should be slow and controlled. You will get a much better workout by doing so. No need to rush anything, form is your friend! :) 

I always like to super set 2 - 3 different muscle groups. Today I worked my bi's and tri's and I will be feelin' it tomorrow!

4 sets of 12 reps

  • bent over tricep kick backs (video on IG today)
  • standing hammer curls (video on IG today)

4 sets of 15 reps for both arms

  • straight arm tricep pulls  (video on IG today)
  • single arm bicep curls

bicep 21's - 3 sets - (video on IG today) 7 reps, bottom to half way curl / 7 reps, half way to top curl / 7 reps, full curl

4 sets of 12 reps

  • Cable tricep pushdown
  • Concentration dumbbell curl (focus on flexing your bicep at the top of the curl)

Finish with 1 minute hollow hold, and 1 minute plank hold.

Good luck! 

 Concentrated Curl

Concentrated Curl

Letter from Chaz about Chelsi... Remembering her today!

Shayli Campbell

June 6, 2016

 

8 years ago today we lost Chelsi.  Not a day has gone by that i haven't thought of her sweet spirit.  Its crazy how I can remember every little detail about the day we found out she passed.  Sometimes I wish I could erase that with a good memory.  But we have plenty of thoughs that we get to cherish and the time we got to spent with her and will get to forever after this life.  This gospel can bring us so much happiness and my favorite part is families are together forever.  I miss Chelsi so much and will for the rest of my life but every time I need her I honestly feel like she is there especially out on my mission.  All you need is faith and hope. I believe she is a beautiful angel above glowing in white helping people right now.  I love my family more than anything, and god knows that.  I wish I could give you a hug mom on this day, I miss u so much. you're the strongest person I know. And Shayli I know you miss your best friend, she is still there and loves you so much! and dad i know you are being watched over and you always told me you wished it could of been you instead of Chels but it was her time and thats how a father should be do anything for there kids.  I want to be just like u when I grow up.  Sometimes it sucks we dont get to see her but we will again someday.  Today is a tough day for us but we should all look up and smile, cause god is good and the family he has blessed us with couldn't be better.  I know Chelsi is in heaven with heavenly father and loves it there. I was reading Vanessa Richards letter she wrote our family last night and that is so true what she said that Chelsi really wants everyone to know how much god loves everyone of us and he is always there whenever we need him.  Can't believe I was only 12 years old when she left but I feel my memories of her are still strong and I will never forget them, she is one of the greatest blessings that was put into our lives. I love you guys so much and be happy cause Chelsi is looking down today.  I know god lives and his son Jesus Christ and Chelsi's spirit is with them safe and protected. I love you all forever

 

Elder (Chaz) Petersen

 

Chaz couldn't have said it better. Chelsi was the most incredible, amazing, inspiring, and motivating person you could ever meet. She was kind, loving, caring, and would literally give someone the clothes off her back if they needed it. She was always serving and helping others. She touched so many lives in her short 20 years and there isn't a day where I don't miss or think about her. I strive to be a better person and help others and just try to touch someone's life in some way because I know that's what she would want us to do and that is what she did. I love personal training because I love helping others reach their dreams and goals and the best part is seeing the happiness and overall self esteem and confidence in them change when they start to love themselves and feel proud of their bodies and what they have accomplished. Hard work always pays off and like Chelsi used to always say, Never give up! 

 

love you sister... 

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Guacamole Salsa

Shayli Campbell

1 lb. tomatillos (or more if you want it thinner)

1 jalapeno pepper (or more if you like it spicy)

1/3 bunch cilantro

1 thick slice of onion

1 garlic clove

1 avocado

1 tsp. salt

 

I just used two cans of chicken from Costco cause I didn't have time to cook chicken but I'm sure cooked chicken would be good as well. I also didn't add the onion because my husband hates onions and it was still DELICIOUS!  

 

DIRECTIONS:  peel and wash the tomatillos first then just add everything into the blender! Super easy and so yummy!! 

 

Enjoy :)  

Bicep/Tricep/Shoulder Workout

Shayli Campbell

Single arm concentration curl

Single arm tricep extension

Single arm laying lateral raise

4 sets of 12 each arm

 

2 sets 90 sec jump rope

 

Hammer curls

Dumbbell skull crushers

180 laterals

4 sets of 12

 

2 sets of 90 sec jump rope

 

Curls "down the rack" burn out 10 reps on all of them (I started at 5lbs, then did 8, 10, 12, 15,  20, 15, 12, 10, 8, 5lbs) 

 

Tricep cable rope push down burnout (you do 10 reps of 10 and have your partner keep switching the weight every set high or low weight whatever they choose!) 

 

DB lateral raises 100 total (try to do as many as you can without stopping) 

 

2 sets of 90 sec jump rope  

 

Finish 💪🏽💪🏽 

 

 

New Summer Challenge Coming Soon + TenMinute Tuesday workout!

Shayli Campbell

Hey Everybody!

Hope everyone is enjoying the ab challenge! So excited to see all the progress that everyone has made in the last 20 days. It is so rewarding for me to hear from several people that they are loving it and the "ab challenge" has given them added motivation to get fit and healthy! Please don't forget to send in your before and afters on the 9th so I can pick a winner!!! 

I have decided to put together another challenge to kick start the summer off. Keep a look out for the new challenge coming this month! It should be an awesome challenge for you guys and hopefully kick your butt into gear and get that beach bod you've always wanted! :) 

Below is a short quick workout that you can do at home. My TenMinute Tuesday workout on Instagram, go check it out!

  1. 30 Second wall sit
  2. 30 second single leg wall sit
  3. switch legs for 30 more seconds. 
  4. Elevated single Leg hip thrust. (15 reps)
  5. Switch legs. (15 reps)
  6. Elevated double leg hip thrust, Squeeze at the top. (15 reps)

3 sets! Ready GO! 

Again, go check my Instagram for video of these exercises!

 

20 Day ShayFit Ab Challenge

Shayli Campbell

I am so excited to send out my ab challenge for people to purchase. The ab challenge will start on April 20th and go for 20 days, so go buy it now!!! When you purchase the ab challenge you will receive an email with a PDF of the schedule and workouts to follow for the 20 days! Includes pictures so you know how to do each ab exercise. The winner of this challenge will get a Lululemon gift card as well as one of my ShayFit T-shirts! 

This will be a fun challenge for both men and women who want to see results and start training. Spread the word and do the challenge with family, friends, and workout partners! The awesome thing about this 20 day program, is you can do all the ab workouts in about 10-20 minutes and you can do it anywhere! you don't need a gym pass, so you have no excuse!

I can't wait to see the before and after pictures of those who do buy the program and follow along. The pictures will be secure and private, I may post the winners pictures on my social media accounts to show how awesome and far you've come. Don't be shy taking these pictures. It is such a good way to stay motivated and keep the course. It is also great to sees where you came from and how far you have gotten! there is no shame in before and after pictures. I have always been so proud to see my clients grow their confidence and grow their muscles. nothing more satisfying as a personal trainer!

Please, Please, Please, purchase the program and follow the schedule! YOU WONT BE DISAPPOINTED! 

ShayFit 20 Day Ab Challenge
10.00 20.00

Once you purchase this ab challenge you will receive a PDF of the 20 day challenge with all your training info and exercises. This ab challenge can be done anywhere, you don't need a gym! 

 

Add To Cart

Leg Day Workout 04/05/2016

Shayli Campbell

I will give you a good leg workout that you can do at the gym. This is the leg workout I did at the gym yesterday! give it a try and let me know how it goes...

I like working 3 exercises at a time and doing 4 sets of 12-15 reps. - remember it's those last two reps that will always make the difference in your workout. When you're mind says you are done, do two more reps!!

  1. Smith Machine Lunge pulses
  2. cable straight leg kick backs
  3. Calf raises
  •  
  1. Alternating jump lunge
  2.  stability ball hamstring curls
  3. kettlebell deep squats (stand on two benches so you can drop the kettlebell into a deep squat)
  •  
  1. Dumbbell RDL's into a single leg RDL alternating legs (add a bosu ball for stability training)
  2. High box jumps
  3. goblet squat

Finish with 2 minute jumprope.

Whew!!! great leg day workout! let me know how it goes. Go buy my booty building program for more workouts that will build and work those glutes!

Please subscribe to my blog and follow my tips, workouts, and fitness journey. THANKS!

Bikini Comp👙/ Musclecontest 👠

Shayli Campbell

Competing in a bikini competition has always been a goal and something I have wanted to do my entire life not only for self accomplishment but to help me grow and develop more knowledge for my business as well. I can't even describe how incredible it was to experience and do one. Literally one of the hardest and most challenging things I have ever done. But definitely the most rewarding. I prepped from January 1st-March 19th (the day I stepped on stage) so approximately 11 weeks, basically 3 months. I never cheated or skipped one workout or cardio session. I did every single thing my coach told me to and it definitely paid off. I never had the desire or temptation to cheat because it was a huge goal of mine and I was so focused and wanted to dedicate all of my time, hard work, and for it to pay off. I wanted to put everything into my prep because it was something I wanted to do 110% and give it everything I had for those 3 months. There was no reason to cheat or slip up because I wanted to be successful and accomplish my goal to its fullest potential and that is exactly what I did. I was placed in the first place/first callouts spot in both of my categories in the morning/prejudging session. Then came back for finals and placed 1st place in both Novice Bikini and Open/Unlimited Bikini!! I can't believe I won both of my categories. I was so happy and felt so proud and accomplished that all of my dedication and hard work paid off. I also felt so grateful and thankful for all of the people in my life that supported me the entire way. My coaches Ingrid and Joe (team edge) who were absolutely incredible, my family/friends, and especially and most importantly my husband Jake who is literally the most amazing person on this whole planet. I honestly don't think I could have done it without him. He was my greatest support and #1 fan the entire way. He would literally just stay home on weekends with me and eat frozen pizza or mac and cheese while I ate my food out of my tupperware. He would send me encouraging and loving text messages daily and weekly saying "4 weeks out you got this babe, you're amazing! Or 1 week out you're almost there and you're going to kill it, I'm so proud of you!" These messages meant more than he even knew and I can't thank him enough for all he did and does for me every single day. I'm so dang lucky to have him. 

Being on the muscle contest stage at the San Diego Championships was a feeling I have never felt. I was so nervous but excited to finally step on stage and do my routine and present my body with confidence because I knew I had earned it by kicking my trash literally for 3 months it was now time for it to pay off and prove to the judges that I was ready. It was fun meeting so many different girls there. Every girl I talked to kept asking me if it was my 4th or 5th show and when I said no it's my 1st show they were all shocked and said wow your body looks incredible I thought for sure it was your 4th or 5th. That was so kind of them to say and my coaches said run with that and use that as confidence on stage. I think that definitely helped and played in my favor. I even had coaches of other teams tell me how incredible I did on stage and how awesome my body looked which was also very nice and kind of them to say. But in all honesty I think the main reason why I did win both of my divisions was because I literally dedicated my entire life to my prep. I never slipped up, missed or skipped a workout, or cheated on any meals. I did everything exactly how Joe and Ingrid told me to do. My coach even said, that is what it takes to win and that is why you were successful. So I recommend if any of you want to do a show and be successful at it make sure you're all the way in. You have to be all in it mentally and physically because if you're not mentally strong you won't be able to last or handle it. My coaches were saying they probably have more clients who will start a prep then drop halfway through because they just can't handle it, it's too hard and they lose self motivation and control. But I think anything is possible and you can do anything you set your heart and mind to if you never ever give up on it and stay committed 110%. You can't "halfway" be in it or you won't last.

All in all I am still on cloud 9 and can't believe that I am a 2x Nationally Qualified NPC Bikini Champ. I feel truly blessed, humbled, grateful, and accomplished. I just want to say congrats to all of the girls I competed against because it is such an awesome accomplishment to even get to that point and to compete. I met some amazing girls and I know how hard they worked and know all they went through to get there and it's not easy. This was a very competitive show and I think everyone did an amazing job!! I can't thank my coaches, husband, family, and friends who have supported me enough. I'm so so thankful. My coach told me how awesome I did and that I have so much potential in this sport so I'm not going to say that I won't ever do a competition again because it is definitely something that I have found to love and had a blast doing. So yes I may do more but as for right now I want to be normal for a while and still enjoy my passion of personal training, working out, food, and having a social life with family and friends. But plan to possibly do more competitions down the road because it is a new found passion that I truly love and enjoy. 

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TenMinute Tuesdays‼️

Shayli Campbell

I have been loving these quick workouts for people to do on Tuesdays, or any day really. It has been so fun to hear random people tell me they have been doing or trying out my TenMinute Tuesday workouts! Hearing things like that is exactly why I started TenMinute Tuesday! Can you believe I have been doing this for over a year now, that is more than 52 videos of ten minute workouts.

The reason I started TenMinute Tuesday was I wanted people to realize they don't have to go to the gym for hours to get a workout in and feel healthy and good about themselves. They can do very simple and easy movements to feel the burn, get the heart rate up, and even sweat a little. 💪🏼 sometimes the movements are tough and you can always modify them for yourself, but seriously 10 minutes of a quick burn workout will do wonders for your day! Most of these you can do in your living room!

Lifting weights and staying active for me is almost like the fountain of youth! I've heard so many times that being active and staying active will keep you young! Isn't that what everyone want in life, to stay young? I know I do! Growing up suck 😝!  

please continue to watch and support my TenMinute Tuesday movement on Instagram @shaylipcampbell ✊🏼. I know it will do wonders for anybody who tries it and countinues to stay active! 💯

 

 

Pre-Workouts and Routines

Shayli Campbell

I have been working out and doing so much cardio that sometime I feel like I need an extra boost. I have been taking pretty consistently HERS from Warrior Fuel which has been awesome, but sometimes I feel like my body gets used to it and adjusts to the supplements I take. I recently switch my pre-workout to MTP Rise and it has been awesome. I feel so focused and feel like I have so much energy to go that extra set or that extra lap. I am now switching back and forth between the two and it has done wonders!   

 

I guess the the reason I am posting is to say this. Sometimes it's good to switch up your routine, keep the body guessing. That goes for your workouts as well! We find ourselves doing the same things week to week and it would surprise you how sore your body can be if you switch up a few workouts here and there each day.  

I will leave you with this quote that I really like.

"If it doesn't challenge you, It doesn't change you!" 

keep your workouts challenging and you will see the results you want!  💪🏼

like this and leave comments and I will answer questions as well!  

Thanks!  

-ShayFit

Full body workout💪🏼 02/24/2016

Shayli Campbell

If you are unsure what a work out is you can google the workout and the first thing that pops up will usually be the correct workout. Sometimes you'll find other cool workouts in the process! 😜

  • 4 sets  / 10-15 reps

Lat pull-down, dips, hammer curls, stabilizing ball push-ups, and goblet squats. 

  • 3 sets / 15-20 reps

Shrugs, dumbbell row kickbacks, bosu lunges, decline push-ups, and kettle bell renegade rows.

  • 3 sets  / 10-12 reps

dumbbell flyes, dumbbell lunges,   lying pullovers, reverse grip pull-ups, and calf raises.

An awesome full body workout! You should be dead by the end of it and the next day, which is a good sign. If you aren't sore the next day you aren't working hard enough! 👌🏼 

Back and Biceps Workout 10/19/15

Shayli Campbell

5 sets: 6 one arm rows

           12 seated cable rows

5 sets:  12 each arm cable curl

             10 5-count curls slow

4 sets:  15 Cable vbar pull downs

             12 each arm hammer curls

             12 lat pull down machine

             6 Reverse grip pull ups