Quest Nutrition|Cereal Bar|Cinnamon Roll

Product Review

For those of you who may be interested in giving this flavor a go:

Quest Nutrition Beyond Cereal Protein Bar, Cinnamon Roll Flavor, 12g Protein, 2g Net Carbs, 110 Cals, 1.34oz Bar, 15 Count, Breakfast Bars, Low Carbs Bars, Gluten Free, Soy Free

The above link was their product found on Amazon. 

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Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place


  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here


Anyone else have a long day at the gym today, or just not feeling today’s workout? 


Fitness Wonder Woman,


Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

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What is ‘Tabata’

Let me be honest by saying, I had never heard of ‘tabata” before taking an exercise science class where one of my former classmates was doing a workout with her client, and I decided to ask what it was and she explained to me that it was called “tabata”. Watching her and her client do the workout made me sick thinking about it, because it was so high intensity and had so many rounds, not to mention the exercises weren’t exactly that easy in the first place (Although there are more beginner tabata workouts for those starting out).  Don’t get me wrong, I have done high intensity workouts, and survived just fine, but have never done tabata, and still haven’t done it. I have been thinking about it, but first wanted to see what was all out there and of course there are many different tabata workouts depending on your skill level, goals, and whether you want to use equipment or not.  I will begin by saying if one didn’t know any better they would normally call it a regular circuit exercise, but actually tabata is different in nature and I want to share with you what Tabata is and what it does for the body depending on what your goals are.


‘Tabata’ – A form of HIIT training, it consist of eight rounds of ultra high intensity exercises in a specific 20 seconds-on, 10 seconds-off interval.   (The video will give you some insight)


What to know about ‘Tabata’:

  • Fitness & weight loss benefits
  • Short workout usually no more than 20 minutes long, but it can go longer depending on the class and how long you choose to go
  • The name was invented by the physician and researcher Dr. Izumi Tabata who conducted a study to see if athletes could benefit from a 20/10 HIIT training. 
  • Some may argue to say Tabata is not for beginners, I would say, it isn’t something I would start a beginner off with, but one can do it with practice and discipline. A beginner tabata class may be slow paced at first but eventually it will get faster and harder, so one should be at certain fitness level before jumping into this routine. 
  • Greater risk of injury, because of it being HIIT , something to speak with your doctor about if you have prior injuries or conditions that need to be evaluated before starting Tabata. I would say it is greater risk if you don’t know how to perform the movements with proper form/technique. 
  • Anaerobic and aerobic capacity increase

I would highly recommend that you watch some videos on Tabata to get an idea of what it is, and the type of exercises that can be included in it. Here is a short list of exercises that are popular:

  • mountain climbers
  • planks
  • sit ups
  • burpees
  • squats

but many more other exercises one can add to their tabata routine. I would also recommend that you wait until you are at a comfortable fitness level (fairly high) so that you can do the exercises with minimal injuries, and are able to keep up with the 20 seconds on and 10 seconds off routine. I hope those of you who have done tabata can share your experience with me and others, letting us know if you enjoyed it.  Thank you for reading, please feel free to share this! 


Your fitness blogger,


Shay-lon xoxo

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