National Pasta Day!

Happy National Pasta Day!

national pasta day 2

In honor of National Pasta Day, 

I want to know what your favorite pasta dish is? if you don’t eat pasta, what is your favorite alternative! 

Oct. 16th Workout

Chest, shoulders & Circuit Training

Workout:

 
  • Barbell bench press: 4 x 2-5, 105 lb

Superset:

  • Barbell bench press (wide grip): 3 x 2-5, 95 lb
  • Standing EZ-bar shoulder press: 3 x 2-5, 80 lb

Superset:

  • DB bench press: 3 x 2-5, 90 lb and 100 lb (100 with spotter)
  • Seated DB shoulder press: 3 x 2-5, 60 lb

Superset:

  • Incline barbell press: 4 x 2-5, 80 lb
  • standing barbell shoulder press: 3 x 2-5, 70 lb

Superset:

  • Incline DB chest press: 3 x 2-5, 70 lb
  • Side lateral to front raise: 3 x 2-5, 30 lb

Circuit Training:

Circuit One (4 rounds):

  • Man maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two (3 Rounds)

  • Weighted burpee: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit up: 15 reps

Circuit Three: ( 5 rounds)

  • Hang clean: 5 reps, 45 lb
  • Push press: 5 reps, 45 lb
  • Alternating barbell lunge: 5 reps, 45 lb
  • Barbell squat: 5 reps, 45 lb

Good news report:

I hit 105 lb bench press PR!

I hit 100 lb DB bench press PR 🙂 (100 lb total)

 

Did any of you hit a new PR recently, leave it in the comment section!

If you enjoy my workout routine, share, comment, like and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

Oct.16th Monday Motivation!

Happy Monday Bloggers & Readers!

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/

Peanut Butter Banana Protein Overnight Oats Recipe

A popular recipe that has many people’s attention is the overnight oats, I found a fun recipe on Pinterest that I think many of you will like – it comes packed some protein so definitely awesome for some of my athletes out there. I, have not had the chance to make my own overnight oats, but I keep so many recipes of them because I hope to at some point be able to create my own because they look so good! Yumm 🙂 I have had many of my friends who swear by overnight oats and say they make for a great breakfast or post workout snack as well, so definitely a plus-plus there. If you love peanut butter and banana, then you will be excited to try this recipe. 

 

Ingredients needed:

 
  • 1/2 cup of rolled oats (regular or gluten-free)
  • 1/2 of a small to medium size banana (sliced)
  • 2/3 cup of unsweetened almond milk or your milk of your choice
  • 1/2 Tablespoon of chia seeds
  • 1/2 Tablespoon of protein powder
  • 1/2- 1 Tablespoon of peanut butter
  • 1/2 tsp of pure vanilla extract
  • 2-3 tsp of pure maple syrup
  • dash of sea salt

Directions:

  1. Combine all your ingredients into a small jar (such as a mason jar) 
  2. Stir well
  3. Cover and refrigerate overnight or at the bare minimum of 4 hours
  4. You can eat this chilled or warmed up and if you choose, garnish with peanut butter or more bananas. 

If you are looking for mason jars at a decent price, check out this link: 

Definitely will come handy for when you want to stock up for meal planning, this link comes with 12 🙂

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