I will back later..

Hey everyone,

Today will be my last post until after Dec. 1st because I have an exam that day, and want to make myself completely available so I can study for it thoroughly. This is a very important test for my future, etc so I want to do well on it and come back and tell you all about it, but I need to sacrifice my time with the blog so I can study and make time to prepare myself mentally. I will also be gone from YouTube this whole week as well! I will be on Instagram as often I can if I can be – same with Twitter. I appreciate the patience, WISH ME LUCK! and I will see you when I see you! 

 

Shay-lon 

P.S I will play catch up on all the workouts after this short break away, so if you have been keeping up with them, I will be sure to post them when I return, thank you!

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Thursday Week Three|Day Four

Workout:

 
  • Barbell bench press: 3 x 12, 70 lb
  • Incline DB bench press: 3 x 12, 60 lb
  • Close grip pull up: 3 x to failure
  • Military press: 3 x 12, 50 lb
  • barbell upright row: 3 x 12, 50 lb
  • Floor crunch: 3 x 20

I had to do less weight with everything besides the barbell bench press for 12 reps, which I was happy I could do 70 lb for 12 reps on the bench press but wasn’t as happy with the military press and incline bench press, because I had to go down 10 lb to do 12 reps. Hopefully this coming week, I can work on that.

 

Fitness WonderWoman

Shay-lon 

Life Happens- More often than NOT.

The day’s go by so fast..

 

Thank you for your continued patience!

 The days have been going by fast lately here in Ohio and so I have been lacking in the blog department a small bit where some of you may have noticed (or now you notice because I told you) lol. That is my fault, I used to be blogging daily, and always commenting and replying back within hours , but now, my schedule has changed some days and I am spending more time studying – Thanksgiving is on its way & my social life has seemingly picked back up since meeting new friends. All of these excuses I listed are taking away time from my blog and so you have seen less post and if you do read them, the quality has been so-so & I totally take the blame for that and that is something I will get back on the right path because good quality articles are important, especially in my situation. 

 

The last thing I want to do is quit the blog or take a long break because I know this blog has done so much good, but I also have realized my reality sometimes doesn’t allow me to blog when I want to, so if it seems like I am skipping days, or weeks – do know this isn’t intentional and no, I am not quitting or ignoring your post/comments, all it means is life has a got a hold of me and I am trying. 

 

With all this being said, some good news.. 

 

I have had a PR of an online website/magazine get in contact with me out of the blue about writing an article for them, so hopefully if all works out, I might be doing that, it has been awhile since I have done an article for someone else. 

 

Secondly, I am looking for guest bloggers who can talk about: Yoga, meditation, and prepping for a marathon. You can choose out of the three which one you are comfortable with because I will want 3 different people anyways. Basically if you are interested in doing a guest post about any one of those three topics, send me an email Shay.moss19@gmail.com and let me know. I will discuss the details with you via email and we will go from there. There will be other opportunities for guest posting on my blog so don’t get hung up if none of these topics are up your alley, because I have over 100 topics written down that I do and ones that will be from someone else, so just keep a look out 🙂  Hope all of you have a wonderful Tuesday! Catch up soon!

 

Shay-lon 

Happy Belated Halloween! (Oct.31st Workout)

My Leg Day was scarier than most haunted houses! 

legs & triceps

halloween

Workout:

Tri-set:

 
  • Front Squat: 4 x 10, 80 lb
  • DB Romanian deadlift: 3 x 10, 60 lb
  • Box jumps: 4 x 1 minute

Tri-set:

  • Barbell overhead squat: 4 x 10, 45 lb
  • DB clean: 3 x 10, 40 lb
  • EZ-bar lunges: 3 x 10, 40 lb

Tri-set:

  • Stiff-leg barbell deadlift: 4 x 10, 95 lb
  • Kettlebell snatch: 3 x 10, 8 kg
  • bench dips: 3 x 10

Tri-set:

  • Smith machine narrow stance squat: 4 x 10, 95 lb
  • Bulgarian Squats: 3 x 10 each leg, 30 lb
  • Triceps pushdown: 3 x 10, 70 lb & 80 lb

Cardio: (3 times)

  1. DB step ups: 1 minute, 30 lb
  2. walking lunges: 10-15 reps

HIIT: (3 rounds)

  1. Crunches: 15 seconds
  2. flutter kicks: 15 seconds
  3. scissors: 15 seconds
  4. knee to elbow crunches: 15 seconds

I hope all of you had a wonderful Halloween! 

 

I won’t be posting a workout for today because I did not make it to the gym due ot not feeling very well this morning but hopefully tomorrow I will be in better health! thank you!

 

Fitness WonderWoman,

Shay-lon 

Oct. 30th Workout

Monday Chest Day!

Chest, biceps & Traps

Workout:

Tri-set:

 
  • Barbell bench press: 4 x 10, 75 lb
  • EZ bar curls: 4 x 10, 40 lb
  • barbell shrugs: 4 x 10, 185 lb

Tri-set:

  • Smith machine incline press: 3 x 10, 95 lb
  • Alternating DB curls: 3 x 10, 50 lb
  • DB shrugs: 3 x 10, 100 lb

Tr-set:

  • DB chest press: 4 x 10, 60 lb
  • alternating hammer curls: 4 x 10, 50 lb
  • Standing DB upright row: 3 x 10, 40 lb

Tri-set:

  • Incline DB press: 4 x 10, 60 lb
  • Standing one arm cable curl: 3 x 10, 30 lb, 20 lb
  • Upright cable row: 3 x 10, 40 lb

HIIT Training: (5 rounds)

 
 
  1. Half jack + squat: 30 seconds (10 sec rest)
  2. Half jack + squat: 30 seconds (60 sec rest)
 

A New Week, A New Thought

Bloggers,

I decided to add another fun topic to my blog because well, I wanted to and because there are some things I think would be fun to talk about with within this category. This specific category will be called “Thinking Out Loud” & I will post it on Sundays! basically this will integrate my thoughts for the week, current events (preferably around fitness/health), my opinions on certain things in the industry, it might talk on my experiences or tell a story, it might be discussing things outside of the scope of fitness/health, it could be about anything really that doesn’t already fit into my other categories (which I will name at the end of this post) so hopefully all of you will enjoy it greatly because I am looking forward to it myself. 

 

ALSO…For those of you who may not follow my soundcloud account, I have decided that I also want to add another category based off of my podcast & it will be “Tuesday Fitness/health advice & tips” so I will continue my podcast series but will be adding this to the blog as well now because I want everyone to benefit from this 🙂 Which this basically is going to be me giving you advice & tips and also be answering questions that maybe people have asked me or have for me now that could be helpful for others. 

 

ALSO, ALSO… My podcast is supposed to have interviews, current events, Q & A on Saturdays, but I have been slacking and yet to do that, so not only will that continue (as soon as I find ways to get that going) but WHEN and IF I have time, I will be adding guest post to my blog (which is nothing new) but haven’t done it in a  LONG time. Yikes! sorry.  but this will take place on Saturday’s or Sundays possibly – the way I will go about it, is I just have a list of over 100 DIFFERENT TOPICS I want to write about written down and some are meant for guest post and some are meant for me to write about – so basically if I come to you about writing something for me, it is because I feel like you could be a good person to discuss that particular topic BUT this does not mean I don’t allow people to write guest post otherwise, because I have had people come to me about wanting to guest post (which is fine) but I am just really picky because this blog is my baby! lol so don’t take offense if I don’t accept your topic or request to write a post on my blog, because I like to be choosy because I worked my ass off on this blog like everyone else on theirs. 

 

ALSO, ALSO, ALSO.. LOL.. I have been doing Review Wednesday’s on YouTube (so yes, I will be adding them to the blog regularly on Wed whenever I do them) 

 

So with this all being said and laid out, I am hoping going into this new year, my blog will continue to grow, and give everyone something to read about that they are interested in no matter what journey they are on as far as fitness/health goes. 

 

Blog Schedule:

 
  1. Monday: Motivation/Inspiration quotes & my workout for the day
  2. Tuesday: Exercise (how to do/I choose an exercise and discuss it), my workout for the day, YouTube exercise videos, & fitness/health tips & advice
  3. Wednesday: My reviews, injury prevention post & my workout for the day
  4. Thursday: Mental health awareness post & my workout for the day
  5. Friday: No blog post
  6. Saturday: Recipes & my workout for the day, possible guest post
  7. Sunday: “Thinking out loud” Sunday post, possible guest post

Podcast Schedule:

  1. Monday: Motivation/Inspiration
  2. Tuesday: Fitness/health advice & Tips
  3. Wednesday: LGBT+ Topics and discussion
  4. Thursday: Recipes (a lot of times I will share this recipe on Saturday’s blog post for recipes so don’t be shocked if they turn out to be the same thing at times because not everyone follows my blog or podcast.. so I want everyone to hear and see the same things)
  5. Friday: no podcast
  6. Saturday: Interviews, Q & A, current events, misc 
  7. Sunday: no podcast

If anyone has any questions about these two schedules, let me know! As far as YOUTUBE goes, my schedule has not been completely made yet, so when I have that organized, I will be sure to post that schedule as well. 

Keep in mind that I work two jobs and I have studies & with holidays coming up and growing my brand, I will be busy and I might miss days of the week or have to post certain topics on other days because I am hella busy like everyone else in the world, don’t get mad at me, I am only human and I will do my best to continue making fun content that engages all of you! I love all my bloggers and readers and appreciate all of you for being my #1’s 🙂

My Social media (Yes, you can follow me)

YES, I do use them all (some more than others) so feel free to add me! otherwise, everyone have a wonderful Sunday!

 

Fitness WonderWoman,

 

Shay-lon xo

P.S don’t forget my second blog ... https://gaylesbianme.wordpress.com/

September 14th – workout

Workout:

Superset:

 
  • Barbell shrugs: 4 x 10, 155 lb
  • barbell behind the back shrugs: 4 x 10, 135 lb

Pyramid/Superset:

  • Calf press: 1 x 15 – 90 lb, 1 x 12 – 180 lb , 1 x 10 – 230 lb
  • Box jumps: 3 x 1 minute

Superset/Pyramid:

  • Close grip lat pull down: 1 x 15 – 60 lb, 1 x 12 – 70 lb, 1 x 10 – 80 lb, 1 x 8 – 100 lb
  • Barbell calf raises: 4 x 10, 95 lb, 115 lb

Superset:

  • Smith machine upright row: 3 x 8-10, 50 lb
  • Wide grip lat pull down: 3 x 8-10, 100 lb

HIIT Training: (5 rounds / High knees)

  1. 30 seconds ( 30 second rest)
  2. 30 seconds (60 second rest)

Fitness WonderWoman,

Shay-lon xo