Goals/Mindset Tag (YouTube Video)



Hey everyone, 

I was tagged recently in a YouTube “Goals/mindset” tag by another fellow YouTuber. 

I had seven questions to answer and then had to tag 5 other people in the YouTube community, so hopefully all of you will enjoy this video. 

If you cannot view the video and want me to send you the questions via email, or leave them in the comment section, let me know  – I don’t mind 🙂


Fitness WonderWoman,

Shay-lon xo

Week one|Day Two|6 weeks to shreds

Warm up: 2-3 minute of step up with knee raise

Today’s workout: 

  1. barbell shoulder press: 4 x 9-11, 55 lb. (1 minute cardio acceleration: bench step ups)
  2. standing alternating DB press: 3 x 9-11, 40 lb & 50 lb. (1 minute cardio acceleration: kettlebell swings – 8 kg)
  3. Smith machine One arm upright row: 3 x 9-11, 35 lb. (1 minute cardio acceleration: sprints)
  4. barbell squat: 4 x 9-11, 65 lb. (1 minute cardio acceleration: battling ropes)
  5. walking lunge: 3 x 9-11 (1 minute cardio acceleration: mountain climber)
  6. standing calf raises: 3 x 9-11. ( 1 minute cardio acceleration: lateral bounding)
  7. seated calf raises: 3 x 9-11, 100 lb. (1 minute cardio acceleration: skipping in place)

Remember: cardio acceleration is done between each set in the exercise. 


Fitness WonderWoman,

Shay-lon xo

Week One|Day 5| 6 weeks to shreds

Workout from Yesterday – 

Warm up: 2-3 minutes of DB step ups (30 lb)

  1. Side lateral raise: 3 x 12-15, 20 lb. (1 minute cardio acceleration: DB step ups – 30 lb)
  2. Standing front barbell raise over head: 3 x 12-15, 20 lb. (1 minute cardio acceleration: mountain climbers)
  3. seated bentover rear delt raise: 20 lb. (1 minute cardio acceleration: DB clean – 30 lb)
  4. leg extensions: 4 x 12-15, 70 lb. ( 1 minute cardio acceleration: skipping in place)
  5. seated calf raise: 3 x 12-15, 100 lb. (1 minute cardio acceleration: med ball slam)
  6. Donkey calf raises OR leg press calf raise: 3 x 12-15, 140 lb. (1 minute cardio acceleration: jump rope)

Remember: I do the cardio acceleration between each set in the exercises.


Fitness WonderWoman,

Shay-lon xo


Email: Shay.moss19@gmail.com

Snapchat: milkchocolatemm

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

The Mystery Blogger Award 6/10/17

Well, this isn’t my first rodeo with the mystery blogger award, but I always enjoy being able to add something hopefully new to the questions. No matter how many times I have done these awards, they never get old, because it is like sharing everything about me all over again and then spreading the positive vibes to others so that I can learn about them. Thank you https://ashleygulley.com/ for nominating me for this award, definitely awesome of you and much appreciated – go check out her blog and leave her some comments under her nomination as well! 😀

“Mystery Blogger Award” is an award for amazing bloggers with ingenious posts. Their blog not only captivates; it inspires and motivates. They are one of the best out there, and they deserve every recognition they get. This award is also for bloggers who find fun and inspiration in blogging; and they do it with so much love and passion. –  Okoto Enigma Thank you for creating this award! – https://www.okotoenigmasblog.com/my-greatest-creation-yet/

Here are the rules:

  • Put the logo/image on your blog.
  • List the rules.
  • Thank the person who nominated you and link their blog.
  • Mention the creator of the award and link their blog.
  • Tell your reader 3 things about yourself.
  • You have to nominate 10-20 people.
  • Notify your nominees by commenting on their blog.
  • Ask your nominees 5 questions of your choice; with one weird or funny question.
  • Share a link to your best post(s)

Questions From Ashley to me: 

  1. Why did you start blogging? I started blogging because my Professor in college brought it to my attention when he gave it his students as a project – at the time, I was not in his class, but only talking to him after and during his class because he wanted to help me reach my career goals and give me advice.
  2. What is your favorite thing about blogging? My favorite thing about blogging is having the chance to grow a community of people, I enjoy connecting with others and so this is my way of doing that. 
  3. What are you currently reading and/or obsessively watching? Well I finished up the books my friend gave me – some Stephen King books (first time reading his books) and I did happen to enjoy them, I am hoping to buy some more books soon so I can continue to read because I enjoy it. I haven’t been watching a whole lot of TV lately, but I plan on watching the new season of the Orange is the new black on netflix and hopefully finishing my other show Shameless on netflix as well 😀 
  4. What is your dream vacation? As long as it is someplace warm and pretty, I don’t care at this point! lol
  5. What makes you laugh!? Well stupid shit of course! lol 😀 

3 things about me:

  1. I am 5’8
  2. I love to cook
  3. I always win in the game of Monopoly when people don’t cheat.

I have nominated:











Questions for my nominees:

  1. Favorite kind of ice cream?
  2. Do you prefer to cook or bake?
  3. Have you ever went skinny dipping?
  4. How do you find ideas/topics to write about in your blog?
  5. Who is your celebrity crush? 

I don’t have a BEST post, because my shit good all the time! LOL , jk. I just don’t ever go back and read my older post to decide which is best, but based off the likes and views, I will choose this one.. https://fitness9555.wordpress.com/2017/02/07/talk-less-do-more-actions-speak-for-themselves/

Thanks for reading, and appreciate all of your support readers! Cheers


Shay-lon xo

Week One|Day 3| 6 weeks to shreds workout

Warm up: 2-3 minutes skipping in place

  1. Bentover barbell row: 4 x 9-11, 65 lb. (1 minute cardio acceleration: skipping in place)
  2. Bentover DB row: 3 x 9-11, 40 lb. (1 minute cardio acceleration: goblet squats- 30 lb)
  3. Seated cable rows: 3 x 9-11, 100 lb. (1 minute cardio acceleration: box jumps)
  4. barbell shrugs: 4 x 9-11, 85 lb. (1 minute cardio acceleration: DB step ups, 30 lb)
  5. barbell/EZ bar preacher curl: 3 x 9-11 (1 minute cardio acceleration: med ball slam)
  6. Reverse barbell curl: 3 x 9-11, 20 lb. (1 minute cardio acceleration: DB lunge – 20 lb)
  7. Seated palm up barbell wrist curl: 3 x 9-11, 45 lb. (1 minute cardio acceleration: battling ropes)

Cardio acceleration is to be done after each set per exercise. 

Week One|Day 1| 6 week cut program workout

Warm up: 2-3 minutes of step ups with knee raise

  1. Barbell Bench Press (medium grip): 4 x 9-11, 65 Lb. (1 minute cardio acceleration: bench step ups)
  2. Incline DB press: 3 x 9-11, 40 lb. (1 minute cardio acceleration: DB clean – 30 lb)
  3. Decline smith press: 3 x 9-11, 35 lb. (1 minute cardio acceleration: running in place)
  4. Dips: 4 x 9-11. (1 minute of cardio acceleration: kettlebell swings: 30 lb)
  5. Barbell bench press: 4 x 9-11, 65 lb. (1 minute cardio acceleration: smith power clean: 65 lb)
  6. Cable Crunch: 3 x 9-11, 57.5 lb. (1 minute of cardio acceleration: bench step ups) 
  7. Smith machine hip thrust: 3 x 9-11, 40 lb. (1 minute of cardio acceleration: quick step ups) 

Cardio acceleration after each set per exercise. 

Email: Shay.moss19@gmail.com 


Week One|Day 4| 6 week Cut program


Hey everyone,

I have some pretty fun news for all of you who have been keeping up with my blog and enjoy my fitness/health post. I have started a new cut program with a fellow YouTuber; we will be doing video updates talking about our results and point of views every Friday – my video on Friday will talk about Mon-Thursday since Fridays I work and my Monday videos will talk about my Friday,Saturday, Sunday results to keep everyone informed on the whole week. She will be posting the video first and then I post the same video on my channel. We have our differences during this program; she will be following a more paleo macro diet.. because she is vegetarian and after watching the program videos feels as though it would best fit this program and I will be following my new macros – which I will share with all of you down below (but will not being eating paleo). Basically, after my first program I did that was 12 weeks long, she contacted me with questions and I made the decision to do another cut with her since she was new to it and it was easier to do it together than to explain everything since there is so many things that go into a cut depending on your fitness level and goals. 


She chose the program herself, after doing some research and came up with https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html; which I agreed upon after looking at it. Then we decided that instead of doing it for only 6 weeks, we would do it twice for a total of 12 weeks because she wanted a longer duration. She started 4 days ahead of me because of my busy schedule, and being behind on looking through the program, so she will have more to say than I will sometimes but that is okay and hopefully we will both be able to help others and motivate people and just come out with some good results at the end. Her YouTube channel is: https://www.youtube.com/channel/UCB8r-myh5iyDB5uNms_56yQ & MY YOUTUBE CHANNEL IS: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg

So with that being said, watch both of our channels to keep updated on our results and to show some honest support. Feel free to follow us on social media, subscribe to our channel and follow my blog because i will be posting the videos on here as well. 

Today’s Workout

Warm up: 2-3 minutes of jump rope

  1. Incline DB Flys: 3 x 12-15, 20 lb.  (1 minute of cardio acceleration after each set: jump rope)
  2. DB flys: 3 x 12 -15, 20 lb & 30 lb. (1 minute of cardio acceleration after each set: bench step ups)
  3. Cable Crossover: 3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: squat jumps)
  4. Triceps Pushdown: 3 x 12-15, 70 lb. (1 minute of cardio acceleration after each set: box shuffle)
  5. Standing DB triceps extension:3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: kettlebell swings -8kg)
  6. Cable lying triceps extension: 3 x 12-15, 30 lb. (1 minute of cardio acceleration after each set: goblet squat – 30 lb)
  7. Crunches: 3 x 12-15. (1 minute of cardio acceleration after each set: running in place)
  8. One arm high pulley cable side bends: 3 x 12-15, 20 lb. (1 minute cardio acceleration after each set: lunge jumps)

All in all, definitely a good workout. I have to use really low weights during the cardio acceleration portion because the point of it is to do it for the whole minute without stopping and the cardio acceleration takes the place of the rest time you would usually have between sets. Definitely a good idea and helps with implementing cardio and strength. Warming up before your workout is very important in this program. I am hoping to blog my other two workouts for ya’ll to see that did in the previous days. Also, I plan on blogging all my workouts for you guys (sometimes I may be late in doing so depending on my work schedule) and sometimes I skip workout days due to having other obligations so those days I won’t be able to log obviously.. but I will do my best to keep everyone posted on each of my workout days. The link to the program will explain what our expectations are each day we do our workouts .. so that might be fun to read and learn about. Again we are hoping all of you will be supportive of our journey to getting shredded  — feel free to leave comments or questions, I will leave my social media media and email at the bottom of this post. Thanks for reading!


Shay-lon xoxo


Email: Shay.moss19@gmail.com 

Protein Review|Metabolic Nutrition


This YouTube video is my review on a protein powder by Metabolic Nutrition. 

This particular protein powder caters to those on keto, weight lifting, looking to gain weight and maintenance. The flavor is chocolate milkshake. Find out what my honest thought of this particular product is. 

Like, comment, share, and follow. Subscribe to my channel 😀


Dumbbell Flys (Exercise)


Hey everyone, 

We have another exercise post this evening and one that is being demonstrated in the above link/video. We are going to be talking about the Dumbbell flys; how many of you have heard of this exercise and implement it? 

Well hopefully some of you have and if you haven’t, that is okay too because this post will give you some vital information and hopefully get you ready to do it on your own! 

How to do the dumbbell fly?

  1. Lie down on the flat bench with a dumbbell in each hand resting on top of your thighs.  Palms of hands will be facing one another. 
  2. Use your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them out in front of you at shoulder width with palms facing each other.  Raise the dumbbells up; but stop and hold before you lock out (starting position)
  3. Your elbows will have a slight bend to reduce the stress. Lower your arms out at both sides at  a wide arc until you feel a stretch on your chest (breathe in while performing this portion of the movement)
  4. Return arms at the starting position as you squeeze your chest muscles and breathe out
  5. Hold the contracted position for a second, and repeat the movement for the appropriate amount of repetitions.


  • Throughout the movement, the arms should remain stationary, the movement should occur at the shoulder joint
  • use the same arc of motion to lower the weights
  • use a lighter weight until you understand the form/technique to reduce the chances of injury

What muscles does it work?

  • Chest 
  • shoulders
  • some strengthening effect on back and arms — not as much as the first two though

Would I recommend this exercise? 

Now it isn’t every exercise that I am a huge fan of and some of have their keeps with me and some don’t but I do think this is a good exercise when implemented correctly. We all tend to do a lot of bench pressing and chest press with the dumbbells, but this is one of those exercises that I think gets overlooked for the chest muscles – so with that being said, give it a go, and let me know what you think?


Is there an exercise or topic you want me to talk about in my blog? leave them down in the comments or email me and I will add it to my list of topics. I love hearing back from all of you and have a full list of topics that I want to write about & don’t mind people giving me ideas to add to it. I appreciate your continued support readers! please comment, like, share and follow. 


Your Fitness Blogger,

Shay-lon xoxo