Garlic Butter Sauce Recipe

So.. I don’t know about you, but I love me Papa John’s garlic butter sauce (not a huge fan of their pizza) and I was just playing around on Pinterest, and for whatever reason, the idea to look up how to make my own garlic butter sauce intrigued me enough to MAKE IT! It was very simple & it taste good & not to mention it saves me money, lol 

For all of my garlic people out there, this recipe is for YOU 🙂

 

Ingredients:

 
  • 1 tsp garlic powder
  • 1/8 tsp salt
  • 1/2 cup butter

Directions:

  1. Melt butter on the stove on low heat
  2. Spoon off foam on top
  3. stir in garlic powder and salt until dissolved
  4. remove from heat  & enjoy!
 
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When Do I Use protein powder?? 

So.. I have had people ask me if I take protein shakes or any supplements regularly — and I think this is a good question for most fitness enthusiast as well as professionals to answer because I believe this question is important. For the sake of the question, I will answer if I take protein shakes, explain why or why not and share some of the ones I have tried and have liked. In a  future post, I will then answer if I take any supplements, lol 🙂

First of all, I DO NOT take protein shakes everyday of the week. As a matter of fact, I probably have one twice a week  if anything. Now this does depend if I have the protein on hand, or if I am purely just buying it from work (my gym serves protein shakes) if and when I have protein on hand, I usually will drink one a day and that’s only if I am going into work and need something to fill my stomach while during my shift or because I have taste for a shake and it beats eating a candy bar with no nutritional value. Now, if I purely buying it from work, then only about twice a week – ONCE. lol. so I will have it Monday and Wednesday and that is because I get them for free when I am working. Yay. I have to still invest into a food scale so I can do exact measurements but I like to think I am getting enough protein from food that I don’t need to rely on a protein shake all the time like some people. and when I do take protein shakes it is usually after a workout session because it is much faster to shake one up then to drive all the way home and make me a meal. lol. Just saying. 

I know people who have told me they take protein shakes about 3-4 times a day, in between meals and I only personally eat about 2 meals a day , if I am lucky, I have 3 main meals a day – I have to get better at eating the 6 small meals a day, but for me, I find it a lot harder to do that and I don’t think having that much protein a day would be beneficial for me unless I was at a huge calorie deficit or because I lacked it in my meals (which is very possible). Because of my goal of needing to lose 10-15 lb for my meet and to fit into a weight class I’d feel comfortable at (technically I would like to lose 20 lb) then I plan on redoing my macros and seeing where it leaves me, but I still don’t think my protein intake will need to be supplemented that often .. but we shall see. If I find my protein intake will need to be supplemented more often, then my answer might change but if not, then I will stick with what I am doing now when it comes to protein shakes. 

I am a firm believer that protein shakes hold good and bad because most people over indulge when they drink protein shakes and that can be the not so great thing, I think they should consist of protein obviously but depending on the other ingredients it could land you with high sugar, high carbs and probably calories that could account for 2 of your meals in a day. That is why I don’t drink them as often right now because I realize that they could be used against me as well if I am not cautious. If you are smart about the intake and ingredients; it could be useful to have a protein shake 🙂 

Now some of the ones I have tried, I have made YouTube review videos on: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg?view_as=subscriber

Quest – peanut butter protein shake (loved it)

Anytime Fitness Gym protein shakes (I like them)

&& BPi, Salted Caramel protein shake (it tasted okay, not too bad) but outside of that I haven’t really ventured out too much on trying new protein shake flavors from different companies unless I get free samples. 

Share some of the brands/protein you drink? 

How often do you take protein shakes?

Fitness WonderWoman

Shay-lon  

 

 

Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 

Thanksgiving 2017!

  1. What is your favorite dish at Thanksgiving?
  2. What is your least favorite dish at Thanksgiving?
  3. Any Thanksgiving traditions? 
  4. Do you have a recipe you make on Thanksgiving everyone loves?
  5. Will you have someone to spend your Thanksgiving with this year?
 

I am thankful for all of you! Enjoy Your Turkey Day!

Review Wednesday|BPiSports|Whey HD

Vanilla Caramel 

Whey HD Supplement Review

https://www.youtube.com/watch?v=R91EBvEMzbw

I tried my FIRST Bpi product, find out what I thought of it. Also, if you know you will be interested in trying out any of their products, you may use my discount code in my IG Bio: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en   Which will save you 20% on your orders!

Cheesy Chicken Enchilada soup (recipe)

With the colder months upon us, I figured I would share a soup recipe for those that enjoy a warm meal during the colder seasons. I have yet to try this particular recipe but it looked good and for those that want something new to add to your recipe book, figured I would share it with everyone. 

Ingredients:

  • 1 Tbsp Olive oil
  • 1 large onion (chopped)
  • 1 green bell pepper (seeded and chopped)
  • 10 oz can enchilada sauce
  • 8 oz cream cheese
  • 14 oz can diced tomatoes
  • 1 cup black beans (drained and rinsed)
  • 1 cup frozen corn kernels (drained)
  • 2 cups cooked chicken breast, chopped
  • 1 cup chicken broth
  • 2 green onions (chopped)

Directions:

  1. Heat the olive oil in a soup pot over medium heat, add the onion and bell pepper and cook for 5 minutes until the onion is soft and translucent. 
  2. Add the enchilada sauce and cream cheese – break down the cream cheese with a spoon and cook until the cheese is completely melted
  3. Add the diced tomatoes, black beans, frozen corn and stir
  4. Add the chopped chicken breast & chicken broth. stir and cook for about 10-15 minutes. stir occasionally. Do NOT boil the soup for too long, because the cheese could curdle, if the soup is too thick – add more chicken broth. 
  5. Remove from heat, top with green onions and mozzarella cheese & serve.

Enjoy!

 

Fitness WonderWoman

Shay-lon

 

Review Wednesday! I GOT MORE FREE SUPPLEMENTS!

https://www.youtube.com/watch?v=OwNUOs6_gdE&t=111s

I got more free supplements from some companies, so today kicked the review off with a supplement review! no worries, I will continue to do them on food as well 🙂