BEGREATGUYS, INC – first post

For all those new to the blog, I have a second sponsorship and once a week I will be posting a blog post about something motivational or inspirational or share some good talks, etc. At the bottom, I will share the links and everything to their website and my dedicated website with them — anytime there is new products, I will share it with all of you for anyone who is interested. I will also share these on IG. 


“Be great, don’t stop”, what does this mean? it means to be the best person you can be, make the best out of things and don’t stop striving. It’s so easy to give up, so easy to say “fuck it”, but it shouldn’t come that easy if you have a passion and drive for whatever it is that you want in life. I have had my battles with wondering if going forward was worth it, it brings self doubt, stress and overwhelming disbelief in yourself. When something like this happens, you have to be prepared to handle it, manage the symptoms of stress and disbelief and find a purpose to keep going because when you stop — you never know what could have been if you would have succeeded. 


I am keeping this post short to give you a tidbit of what is to come in the future. Hopefully all of you have enjoyed this post and will continue to enjoy the future ones! 




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The website offers product, workouts and meals. Check it out 🙂


Phase Two: Week 6|Day 41|Six Weeks To Shreds

Warm up:

  • 2-3 minute jump rope


  • Wide grip lat pulldown: 3 x 21-30, 50 lb (1 minute jump rope)
  • Pulldown behind the neck: 3 x 21-30, 50 lb ( 1 minute side to side shuffle between each set)
  • Rope straight arm pull down: 3 x 21-30, 40 lb (1 minute skipping in place between sets)
  • DB shrugs: 4 x 21-30, 95 lb (1 minute smith machine clean- 75 lb between each set)
  • EZ bar cable curl: 3 x 21-30, 30 lb (1 minute DB lunge- 20 lb between each set)
  • Incline DB curl: 3 x 21-30, 30 lb (1 minute goblet squat -30 lb between each set)
  • Hammer curls: 3 x 21-30, 30 lb (1 minute kettlebell swing – 8kg between each set)
  • Seated DB palms down wrist curl: 3 x 21-30, 30 lb (1 minute squat jump between each set)


So this particular program I enjoyed because it allowed me to do cardio while also lifting without having to hop on a cardio machine. I also felt like the program was good about giving you options to choose from when it came to the cardio acceleration between sets – I will definitely be implementing the cardio acceleration in future workouts. I didn’t get totally shredded, if anyone of you have been keeping up with my Instagram, then you know I was already in good shape and so this helped to increase my endurance and pushed me to also drive myself without rest between sets. I didn’t follow the meal plan it had set for me, but I know that some people based on reviews said it helped them and they lost a good amount of weight doing the whole program- I might have lost 5 lb or so, but nothing huge but AGAIN I did not follow the meal plan it had set in stone. 

The only thing I did not particularly love about the program is some of the workouts were the same throughout the workout and while it didn’t bore me, it could bore others who like variations. I know my collaboration partner said she changed up the exercises to her liking after a while. The program can be found at –


For half of this month, I am going to do some recreational lifts that focus on increasing my strength and muscle mass, and then work on some HIIT cardio possibly as well then I will hop on a new program.. so be looking out for that 🙂


Thanks for everyone’s continued support! 


Fitness WonderWoman, 

Shay-lon xo

12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 


This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 


I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 


For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 


Workout Session: 

  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 


I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link:


My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9