The Holidays Are Here!

Aloha! 

First things first, I am done with exams! 

Horray! Fall semester exams are finally over and I feel freeeeee! 

Complications did come up and I'll have to get some exam rearrangement, so hopefully that goes well. 

#2 The holiday seasons are here and I am ready to celebrate! My mom isn't very big on celebrating christmas with decorations and cookies and all the flown blown works, but thankfully this year I will be doing much of that holiday season festive stuff with my boyfriend and his family :) 

It feels like it was only a few months ago before I met this wonderful man - but it's already been a year! He reminds me every morning of how blessed I am to have him, my mom, and all of my wonderful friends. It really makes me reflect upon the many things in my life, and also reminds me to be faithful for everything I have - and not the things I don't have. 

#3 If you're a frequent visitor of my blog, you may or may not have noticed the Vitacost banner on the right hand side there. That is my vitacost link for when I do part of my grocery shopping online. Vitacost delivers all the things you need right to your door with only a few clicks and a simple transaction. My order should be arriving in a matter of a couple days and I am beyond excited to show you guys what I've ordered! 

Lastly, by clicking this link here, you can receive $10 off your first $30 purchase from vitacost. If you live in the United States, there's also free shipping over purchases of $49 (before tax)! 

To get $10 off your first $30 purchase, click here --> https://www.vitacostrewards.com/k4ZWKKi 

Remember to ALSO click my banner link when you are ready to check out! Yo just may find yourself some foodies in your cart! 

I'm looking forward to the holidays, rest, family, friends, but of course also the gym! Can't use the holidays as an excuse to completely throw away the hard things I've worked for! 



Cheers!
xoxo

Selina :) 

School, New Ventures, and Christmas Promotions

Hello fellow readers!

Exams are tough, but the days are slowly going by and the end is near!
I am very stressed, but I'm trying my best to pull through!

I'm very excited for the new year, because I have set a couple new goals / resolutions for myself. New years resolutions used to be very "loosey goosey" for me, and they never stuck. As a matter of fact, not a lot of goals stuck.

But now that my life has changed for the better, I've become a stronger person and I'm looking forward to working towards these goals.

1. I've been very bad with keeping track of my food intake, and I believe that this could be affecting the maximum results I'm seeing from my workouts. 

2. When I first started my fitness journey, I ran almost every day. But once I started picking up the weights and seeing results, I've slowly stopped running. I really want to pick it up again during the new year because I once loved it so much, and also because I want to shed some of this fat to show off the muscle I've built :) 

On a related note:

If you're reading this and you haven't downloaded my ebook yet, you can do so here! It's a short but detailed collection on topics related to health, fitness, and exercise.

So wait no longer - download your copy today!
In favor of the holiday seasons, use the promo code (xmaspromo) to download yours at a discounted price too!

I sincerely think that this is a great resource for individuals who are first starting out in their fitness journey. I have put what I've learned along the way PLUS answering the question that I had when I first started. However, if you have already started your journey (congrats!), there is always room for more! Did I mention that there are also FREE workout routines included in the book? ;) 

Put "Be a healthier, more physically active and fit version of myself" at the very top of your list! Download today! 

3. SAVING MONEY $$$. Probably my biggest concern. With absolutely zero income and countless zero's of expenses, this is starting to take a toll on my bank account. I'm a full time student, but despite living at home, I still try to put in my share for bills and buy my own groceries. I am going to work on SPENDING LESS MONEY on unnecessary things like online shopping (but it's so fun!) and SAVING money by checking the flyers for the grocery deals of the week, ie. a penny pincher and a coupon collector haha. 

There's more that I want to tell you guys, but I must get back to studying now! 

Bundle up if your city is covered in snow! 

Cheers! 

xoxo

Selina :) 

Weekly Update + Online Grocery shopping!

Happy Sunday!
The last few days have been nothing but my face in books and my hands writing away.
I'm sipping on away on my morning coffee as I'm writing this, because it is my obligation to let you guys know what's been going on lately.

1. Made my very first Vitacost purchase.
Vitacost is one of the many amazing websites I will to continue to shop on. It's a US based company, so many of their products can be found around the states. The great thing about this site is: 1. Free delivery within US after spending $49, 2. delivery right to your door, AND 3. not only do they have a great selection(food, supplements, personal hygiene products, home use items, etc), but 4. the prices are MUCH cheaper than retail.

I can't claim that every single item is, but almost 8/10 items I look at seem to be cheaper. That includes them being cheaper than Canadian retail prices too! So if you've never checked it out before, don't wait! www.vitacost.com

NOTE: When you've collected a few items in your shopping cart, come back here and click on this banner below to complete your purchase to receive some goodies from the site/myself! (Please also send me a screenshot of your order conformation along with your mailing address to selinachan.business@gmail.com)


2. Workouts have been a little off because I lose track of time so easily when my head is burrowed in books and I've locked myself in a room >.< I've been trying to eat healthy still, packing oatmeal, lots of fruits and granola bars with me to school while I study.

I've already got a few thoughts about my own new years resolutions stirring around in my head. What's yours? I would love to hear about it!

But other than that, I don't have too much to update.
Enjoy your sunday before it's gone!

Cheers
xoxo

Selina :)

It's Almost That Time of the Year Again...

Hello fellow readers! 

As a full time student, exam season is right around the corner, so please bear with the lack of posts! I’ve been spending so much time on my assignments and studies, I haven’t really been able to do much on my health and fitness aspect other than work out at the school gym. 

I did however, discover the amazing amount of energy Advocare Spark’s Energy Drink mix gave me! Definitely looking into investing on some of that! On an additional note for products, if you go look at my previous post here, you’ll see that I recently made an order on Low Carb Canada. I have fallen in love with Low Carb Canada! I really can’t justify it by simply telling you this, so you might as well click on this link and check it out yourself! 

When my exams are finally over, I promise you guys that I will provide you with more high quality posts with articles and more detailed info about my workouts! 

In the mean time, don't forget to download my Ebook! If you've been following my blog for a while, you may be familiar with the kind of person I am and the reason why I wrote this book - because I want to help people, and I am passionate about health and fitness. If you're new to my blog - welcome! I'm so glad you've come across this little world of mine. Feel free to scroll back to some older entries to learn more about me and why I started this blog! 

Buy my Ebook here!

Happy Sunday! 

Cheers

xoxo

Selina :) 

Grocery Shopping Online!? It's Possible!

My order has arrived! 

There’s something about getting a package in the mail that is so warming. Maybe it’s because it feels like Christmas Day and you get to open your box and finally see all the goodies that are within the box. 

Today, my package from Low Carb Canada came in. I placed an order on the 24th, and by the 26th I got a conformation for the shipment of my package, and it was here the next day! This probably was due to the fact that they shipped from Calgary (according to the package return address), and that’s within the same province. If you were in another part of the country, I’d say give it 3-4 days, which is STILL some fast shipping for a company under regular shipping rates. 

This site has different bars of all sorts, baking products, low carb products, condiments, gluten free items, pasta, sauces, and so much more. 

Goodies in my box included: 

1. Flatout Bread Light Wraps - Garden Spinach flavor : low in carbs, calories, but high in fibre! 
2. Zeroodle - Fettucini: a carb free, fat free, sodium free fettucini pasta made from Konnyaku 
3. ThinkThin Creamy Peanut Butter and Chocolate Espresso Bars - Granola / Protein bars are part of my staple when it comes to snacking. I find them super convenient, there’s great variety, and I can find very healthy ones too! Excited to try these! 
4. Simply Whey Apple Cinnamon Bars - these have a different texture from regular protein bars (because they have quinoa I think), but I quite enjoy them! 
5. Walden Farms Sugar Free Raspberry Jam - I’m a sucker for PB and J on mornings when I feel compressed for time before school! This will definitely keep my macros on track! 

Eating healthy is a key component in changing/ regulating your health, and it's also a key factor in maximizing the results from your workouts. That's why I enjoy grocery shopping in the store and online so much. Being able to choose what I want to eat and know that I will feel good and be healthier out of it gives me a great deal of satisfaction. It makes me feel like I have control. 

When I get to try new foods, and especially when they get sent to me through the mail - things get more exciting! Nobody likes to eat the same chicken and brown rice over and over. You have to change things up ever so often! 

Click here to start browsing and shopping instantly! 

If you want to learn more about health and healthy eating, don't forget to download my Ebook! It covers topics including general health and healthy eating, along with different forms of exercises and workouts plus more! 

Buy my Ebook here!

Cheers! 
xoxo

Selina :)

Weekly Article: Which Should I do First: Cardio or Weights?

Which Should I do First: Cardio or Weights? 

When it comes to exercise, females tend to be under the illusion that lifting weights will make them grow bulky muscles, and that cardio is the only way to lose weight. However, that is not the case. 

Females naturally do not have the same testosterone levels as men do, so it’s almost near impossible to build huge muscles like the ones you see on male bodybuilders. That means when you consistently lift weights and eat a clean and balanced diet, you will build lean muscle on your body and work your way towards getting those curves that almost all ladies desire.  

Moving off the treadmill and towards the dumbbell rack can actually do you more benefit that you may have realized. Weight lifting bears many benefits. Building lean muscle to achieve those sexy looking curves, increasing bone strength and density, and increasing your metabolism are just a few of the many benefits. Lean muscle helps raise your metabolism and burns more calories than fat while resting.

For the female audience who’s main goal is weight loss, the treadmill is a good option to start with. Unfortunately, simply sticking to the treadmill may not allow you to achieve weight loss in the long run. When your body becomes familiar and comfortable with your workout routine, your body and the numbers on the scale start to a plateau.

On the other hand, for the female audience who are trying to achieve the sexy curves look, the answer is obvious - lift those weights! Consistently lifting weights will help your body strengthen it’s muscles while slowly burning fat stores for energy.  

So the answer is both! Do both! When you combine a mixture of weight lifting and cardio, you can maximize the results of your workouts! Utilize the treadmill or elliptical to burn calories, but also use the dumbbells and barbells to strengthen your muscles.

When you’ve got less body fat to keep your muscles from hiding, you will then appear more toned with the right curves at the right places! Combine that with a motivation, dedication, and a healthy balanced diet, and you will be on your way to the new, sexier you in a matter of months! 

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My Ebook has also been released! 

Download your copy here today! 

Buy my Ebook here!

Don't forget to follow me on instagram for daily updates! @sellychan93 

Updates! Ebook has dropped!

Aloha fellow readers! 

The last week has been blurry... with trying to balance school, get back on track with my diet and workouts... chaos! Hence why I haven’t been posting any progress updates.

I don’t know what’s gotten into me lately. I seem to have lost motivation and sight of my goals :( My excuses were definitely stronger than my motivation and determination. 

But after some time of thinking, I have gotten most of it back together and am gonna start fresh tomorrow. 

One good thing did come out of it, and that is my Ebook has finally dropped! 

I’ve put a lot of time and hard work into this book, and I really hope that it can help you guys! It’s titled “Beginner’s Guide to Health, Fitness, and Exercise”; if you’re interested in learning more about those topics, or you would like to support me, you can pick up your copy here! 

Buy my Ebook here!

If your New Years Resolution includes to eat better and be healthier, incorporate physical activity into your daily life, or lose some weight and build a better body, then I highly recommend you to pick up a copy! The book covers how you can do all of the above, and more! There’s also plenty of exercise circuits and workout routines to get you started / shake things up in your current workouts! 

In addition, I’ll continue you to share my workout pictures and routines with you guys! Final exams are just around the corner, and I am definitely getting nervous! But one thing I’ve learned in the few months of my fitness journey is to not be afraid of challenges. Face them head on. Look them straight in the eye, and tell them “I’m not afraid of you”. So that’s exactly what I’m going to do! 

Cheers!
xoxo

Selina :) 

How to Recognize and Deal with Emotional Eating

Hey guys! 

Today I wanted to talk about something that has been an issue for myself and many other people I know for a long long time now - Emotional Eating. 

As a female who has suffered (and still occasionally do) from emotional eating - or what is also known as stressful eating - I can relate and understand how defeated and down one may feel. 

We’ve all had one of those days where you just feeling down and perhaps even a little gloomy. Then what did you do next? Chances are, you probably ate something along the lines of sugary goods (candy, chocolate), baked goods (doughnuts, pastries), or ice cream for a “pick-me-up”. This is the response from our brain’s neurochemistry telling us that we need those foods to make you happy. The reason behind that is because these foods trigger a release of dopamine - a brain chemical that makes us feel a burst of pleasure and satisfaction.

There are many causes behind emotional eating, but in simple terms: emotional eating is something our brain has learned to adapt over time. It’s essentially a system that relies on “dopamine highs” from the foods we eat to make us feel happy and satisfied. 

 If you haven’t noticed, we tend to eat to reward ourselves - whether we’re sad, angry, or happy. 

As it happens more over time, it develops into a habit and your body is going to rely and demand more and more of these simple sugared, empty calorie foods to get that dopamine high. 

We’ve all got things in our daily lives that stress us out, and emotional eating is one of the many things we turn to to suppress and forget those thoughts. But is there a way to get out of this. Unfortunately, it doesn’t come easily. 

Emotional eating is caused by many different things: stress, boredom, influences from your environment, previous bad experiences with food, trying to cope with emotions, etc.

To overcome emotional eating, not only do you need to identify the trigger, but you also need to resort to other alternatives that help you control your emotions. Try calling a friend, going for a run, or doing some light reading - like this article :). The method that I have found that personally works best is implementing healthy lifestyle habits. Eating healthier, doing regular exercise allows you to be in control of both your physical health and mental health.

During physical activity different hormones such as feel-good endorphins (which make you happier), dopamine (a pleasure chemical that helps with prevent overeating and weight gain), and seretonin (helps with your sleeping) are released. The overall benefits from these hormones can help you curb cravings and relieve you from feeling emotionally upset. 

Implementing physical activity into my life has allowed me to control my eating habits and allowed me to reduce the number of emotional eating episodes I experience. Whenever I feel that itch to grab a cookie or a chocolate bar, I get up and start moving - whether that’s going to the gym, doing some push ups. 

In order to overcome emotional eating, you’re going to have to stop letting it control you, and be in control over it. 

I hope this has helped you understand more about emotional eating, and that you can overcome it and be in control once again. 

Have yourself a great weekend :) 

Cheers

xoxo

Selina :) 

The Internet Network is More Important Than You Think

Hey everyone. 

I was recently introduced to a friend’s friend, and he taught me a lot of new things about fitness, health, networking, and socializing. I knew that socializing and networking are important, but I never really saw the big picture and the great impacts they have on our lives. Whether it’s to connect you with your friends, or to connect you with strangers and potential clients around the internet world. 

I have been putting in lots of hard work into my ebook, but after talking to my friend I realized that this book wouldn’t be able to go far without me building a network. I’m not writing this book necessarily to make money - I’m writing it because I want to, because I want to share my knowledge with people, and I want to be able to help people, influence people. But without a network, I won’t be able to do any of that. 

I am still going to release the book as the same date I have been pushing for, but it’s definitely made me think about working just as hard on the networking aspect too. 

So, with that being said, here is me on every aspect of the social media network.
Please follow me if you are on any of these media sites, as I am more than happy to know who my readers are. 

Instagram: sellychan93 

Twitter: sellycfitness 

Tumblr: makesmestronger93

Online store: gumroad.com/sellychan93 

(You can find my free downloadable workouts and my eBook here when it’s out) 

For those of you who aren’t aware yet, I am posting free workout routines every so often onto my online store for you to download! Currently there are some cardio training workouts, but I am working on various kinds bodyweight workouts too. There’s longer workouts, and shorter workouts - suitable for quick lunch break workouts to full out sessions at the gym. Click here to get your’s now! 

Thank you for your support! 

Cheers 

xoxo

Selina :) 

Enjoy Some Free Standard Workout Plans!

Hey everyone! 

So in order to spark your interests more on fitness (if you aren't already a super fitness guru) and other fantastic reasons, I have decided to create some free standard workout plans and upload them from time to time for you guys. 

These are good tools for people who are just starting out to people who are looking for a challenge. I will incorporate workouts for multiple levels of fitness/physical activity. And they're FREE! So there's no strings attached to having to pay or getting a subscription, etc. You can simply just click the link, download it, read it, and incorporate it into your workouts! 

I haven't decided how often I'll be uploading them, but I will try my best to not keep you guys waiting for too long :) 
Here's the first Free November Workout Download! 
www.gum.co/sellychan93_free 

Cheers!
xoxo 

Selina :) 

Slow Progress is Better than No Progress

Aloha everyone!
I have a couple exciting exciting news to share with you! 
But first, I shall recap my workout from today. 

I was super excited to get back into the gym today - literally. I had my music going, all pumped up. I literally ran to the gym the moment I was finished my lab! I did 4 back exercises, a couple bicep ones, and some cable glute kickback - because I finally found that piece of equipment to wrap around your ankle!

I'm excited to do day 2 tomorrow - chest and triceps. Got a lot of studying to do too because there are more exams coming up!

Now! As for those exciting news I have.... 

Number 1: Today is Day 1 of Week 1 to the restart of my 4 week challenge. If you're not sure what that is, you can find more information by clicking here. To sum it up, I designed this 4 week challenge program for myself to challenge and push myself to achieve greater results. This challenge includes about 2 rest days per week, lots of lifting, and cardio and conditioning days too. It will definitely push you if you aren't used to including weight training as your workout routines. And if you already do include weight training, hopefully these exercises will be a useful resource for you to use in your workouts to help you further achieve great results.

If you too are interested in doing something similar to the 4 week challenge, stay tuned because my eBook will be released very soon and it will get you prepared for this 4 week challenge. Along with that you can also get the 4 week challenge workout program separately too if you decide to commit to it. More details will be posted on that later on.

Number 2: The eBook is slowly but surely coming along too. I am so excited for you guys to see what I've been working on! 

You can expect to see things such as the very basic information of health and fitness concepts, the background and benefits of different forms of exercises, how to set goals and achieve your goals, sample exercises, and so much more! 

This will also be a great gift for your friends and family who are trying to be healthier, be more fit, or in general wanting to learn more about health, fitness, and benefits and 101's to working out. There are two links on my blog where you can purchase the eBook - at the very top of the page and on the side panel.

Number 3: I am starting some personal training with my very first client!! Now before we jump to conclusions here, I am using the term "personal training" very broadly here.

This client that I am working with, I have known her for many years on a personal level. She knows what I do, and she trusts me. She knows I know my stuff, and that I can help teach her about health and fitness. She first approached me a week ago with strong determination of taking control over her health and body. She has been doing yoga lessons with another close friend of mine, along with plenty of running. I am so excited, and so proud of her for stepping up and reaching out to me for help. Remember, the first step to getting somewhere is deciding you aren't going to stay where you are. 

And yes - I don't have my personal training certification. That is something I am working on and working towards. I do plenty of research online and I do my readings to ensure that I am teaching myself and my friends/clients the right things. I may not have the certification on paper, but I most definitely have some extent of knowledge and passion in my brain and heart. That you cannot doubt.

So on top of being busy with classes, studying, doing my own workout challenges, I am also doing research, planning routines, looking up techniques, and so much more for this new anticipated change!

Be sure to follow me on instagram if you don't already for more daily updates, and be sure to check back on my blog often for more updates on the book, my workouts, and my daily life.

Cheers!

xoxo

Selina :)

Practice What You Preach - Recent Changes in my Life

Tonight was a great night. I had a wonderful dinner with my beloved boyfriend. We enjoyed some very very delicious Italian food. If I’m going to allow myself to indulge, I am going to go all out! 

On a side note, you might be aware that I have been working on a lot of different things lately - including my new project. Late at night when I'm by myself, most often when I'm trying to get to sleep - a lot of things go through my mind. About what’s been happening lately, what I’m looking forward to, what I'm worried about... the list goes on. And I would like to take this opportunity to share a few things with you guys. What’s funny is that now that I actually get to sit down to try and write this stuff out, things just escape my brain. So trying my best, here is what I have to say:

From time to time, we will all have our struggles and our setbacks, and I am no different.  There will be challenges in other parts of my life that I have to deal with too, but these setbacks will only make me stronger, challenge myself, and to strive to do better.

I may not be the person with the best physique, or the best eating habits, and the highest commitment to going to the gym. But what I DO know is that I’m getting better at it every day. I’m trying to live life by following the motto “Practice what you preach.” And the growing passion and fire I have for health and fitness is only getting stronger every day. It motivates me to try harder and to do better. I am growing and learning more every day about so many new things that, and I want to be able to share it with you. On top of school work, I try to put in my time to do research and learn to be better. In turn, I hope to use my continuously expanding knowledge to help you guys be better too. 

What excites me the most about these things is that I am starting to have a vision of what I want to be doing when I’m done school. Being a student all my life, to imagine myself finishing school in the next couple years and having to come out into society is a little frightening. I’m sure there are others out there that get what I’m feeling. With that vision in mind, I have the ambition to go after things such as learning to become a personal trainer, getting the coursework I need to get a credential for that, building a network of online/local fitness family friends, writing eBooks and informative posts, and so much more. These are all the things that I want to do, purely because it’s fueled by my passion for the new things I am learning. 

Despite our brain having a finite capacity, we can never learn too much. Try to learn something new every day. I really hope that you’ve been able to learn something from me thus far, or that it’s engaged you to a certain topic and that you’ve done things elsewhere that has helped you learn something new. In the next few weeks I will hopefully be putting the final touches on my eBook project, and I will be able to share with you guys some of the many things I have learned so far in my fitness journey. There will be personal experiences, as well as formative instructions of starting/changing your lifestyle program. Follow me on instagram for the latest daily updates, or check back often on my blog to get more insight detail. 

I hope you all have a wonderful weekend. 

Spend time with your loved ones and laugh till your stomach hurts

Cheers

xoxo

Selina :) 

Weekly Update : Oct 15 - Oct 23 :)

Hey everyone!

It’s been a crazy start to the week so far. If you’ve been keeping updated with my instagram, you’ll know that I’ve had plenty of midterms this week so I’ve been studying my assss off for that. It was extremely hard because not only did I had to focus on that, but I had to keep my mind off the book! It felt like every time I sat down to study, this random thought would pop up and I’d have to jot it down and resist the urge to expand on that thought. 

Now that the midterms are over and done with, I’ll be going back to the good old’ studying habits and putting some time aside daily to work on my project. I am very excited for you guys to see what I’ve been working on! It’s truly just me putting in much of my thoughts and a lot of my effort into telling you guys the many changes I have experienced with health and fitness, and how the process of learning from my own mistakes is allowing me to help you in your fitness journey.  

I’ll be throwing in some sneak peaks of the progress I make, and hopefully it will be released in early to mid December, and you will support me by purchasing a copy and giving me your feedback! There are 2 (temporary) links posted on my blog where you can make the purchase: 1.) The link by my instagram and tumblr information will direct you straight to my online store where you can purchase with a credit card. 2.) The link on the right panel will allow you to buy directly on my blog with a credit card. 

Note: Unfortunately, PayPal is NOT one of the available methods of payment. This is due to the nature of the site I am hosting my store on. I want you to be assured that I have tried a purchase transaction and the site if safe. IF, there is a problem you encounter, you can directly email me or the site personnel's. 

Also, if you have questions about the book, my fitness routines, or just anything in general, feel free to leave a comment or shoot me an email on my business/blog email selinachan.business@gmail.com 

Side note, here was my workout routine from the past couple days. 

Back and Triceps 

Narrow Grip Lat Pulldown - 1 set warm up + 3 sets of 55 lbs 

Elbow Height Row - 60 lbs - 3 sets 

Cable Side Row - 20 lbs - 3 sets 

Tricep Kickbacks - 10 lbs - 2 sets 

Cable Pushdown - 50 lbs - 3 sets 

Chest and Triceps

Incline Dumbbell Press - 12 lbs - 3 sets 

Flat Bench Press - 15 lbs - 4 sets 

Seated Chest Press - 40 lbs - 3 sets 

Tricep Kickbacks - 10 lbs - 4 sets 

Cable Pushdowns - 50 lbs - 3 sets 

Single Arm Overhead Extension - 8 lbs - 3 sets / arm 

That’s it for now! 

Cheers! 

xoxo 

The Excitement is Overwhelming!

Hello everyone! 

TGIF! The week is finally over, and for many of us it’s time to uncoil and relax. But not for me! I’ve got 2 big midterms coming up next week so there’s only studying and books ahead for me most of this weekend. 

However, I just wanted to give you guys a quick update on a few things! 

• My back is FINALLY feeling 100% better, so I went in to the gym today for the first time in the last week. Not only did I feel great, but I went at an earlier time than I usually do and the gym was practically dead! I could go from machine to machine in rotation without having to wait! Oh, the glory :D 
• Perhaps you were aware that I was doing a 4 week fitness challenge that I had personalized for myself. Due to the back injury, I took a week off. Instead of skipping any days, I started where I left off and plan on continuing on to complete the whole 4 weeks :) 

• In regards with my dream of becoming a personal fitness trainer: this is something I eventually want to do, but not at this exact moment persay. I’d like to focus on my school work and my education degree first before stepping my foot into working towards the credentials for personal training. That being said, I am still trying to build a network and connections, because I do have other projects in mind *drumroll*.... 

• I have decided to write my very first eBook! When I was younger my parents told me that I couldn’t be a writer because I had to be great at it and be successful and sell a lot of books, or else I wouldn’t make any $$$. Well look at me now! Sparking up the forgotten dreams!
  
  The topic of book is tentatively decided, and the brainstorming is coming along slowly. My goal is to get this book out before the Christmas holidays, which is a tight deadline, and I’m aware that I’m adding more to the already full plate of mine. BUT, there is a reason for that, and you will know that reason when it is released (hopefully on time, fingers crossed)! I will try to periodically throw in some sneak peaks or updates on the project, but no promises :P
  
  If I have successfully captured your attention in wanting to view my latest creation, you’ll be happy to hear that there will be a direct link on my blog where you can purchase a copy. Which will come later on, of course. If I have yet to capture your interest, hopefully future features and previews I reveal will capture your attention then!

• And to conclude today’s entry, here is my workout of the day :)
  Narrow grip Lat Pulldown - 45 lbs - 3 sets
  2-arm Elbow Height Cable Row - 25 lbs - 3 sets
  Bentover Barbell Row - 30 lbs - 3 sets
  Cable Delt Fly - 30 lbs - 3 sets
  Seated Cable Row - 57 lbs - 3 sets
  Dumbbell Side Lateral Raise - 8 lbs - 4 sets
  Shoulder shrugs - 12 lbs - 3 sets 

Cheers! 

XOXO 

Updates on School, Injury, and New Adventures Yet To Come

Aloha everyone! 

Hopefully all my Canadian followers here had a wonderful Thanksgiving, ate lots of yummy food, and spent some quality time with their beloved friends and family members. 

If you are a follower of my Instagram (@sellychan93), you have came across a couple posts this past weekend about my injured back. I’m still not sure how I exactly injured my back, but it hurt a lot. Because of that, I had to put off my 4 week challenge workouts for a few days, and although I’m feeling better I have decided to give myself one more rest day. This also gives me the chance to 100% focus on my upcoming midterm on Wednesday. After that, I am ready to get back into full gear! 

Now since I have missed some workouts, I’m not going to jump straight into the week 2 exercises like I would have in the past. Sure I was pretty upset about being hurt and not being able to workout, but instead of beating myself up for it, this time I’m going to start off right where I left off. This will ensure that I actually “complete” all the exercises in the 4 week challenge, but obviously not within an actual 4 week timespan. 

In regards with school, I feel like there really isnt much to report! Im still studying hard, doing my notes, paying attention in class, and my marks are relatively still okay. This upcoming midterm seems pretty intense when it comes to all the information I have to retain, so I am a little worried about that, but other than that, things are almost homeostasis! 

As for the highlight of this week’s entry: New Adventures! 

Okay it’s not really an adventure, but it’s something new in my life and I want to share it with you guys! Thoughts and ideas are still being thrown around, lots of brainstorming going on, and it’s still unclear what’s  all that going to happen and when it’s going to happen, BUT, here is what I can tell you. 

This past weekend, I have put some thought and consideration into what I would like to do in the next couple years / after university. And the answer was: Personal Fitness Training. Now with that comes a broad idea. Ideally, I’d like to create a network of connections to people that have similar interests as I in fitness, health, and healthy lifestyle changes. I feel that with the growing fire and passion I have inside of me for this new lifestyle change, I can be a better person by helping others becoming a better version of themselves. There’s still a lot of thought, consideration, and time and effort that needs to be put into this big plan, but I am very excited and eager to put more time on it so instead of all talk I can start producing results :) 

That’s it for this week! Follow me on instagram or tumblr for daily updates! 

Cheers 

xoxo 

Selina :) 

The Start of Something New

Hello! 

So today was an interesting day! Started off my day as usual with classes. Then I had a couple hours of volunteering to do before I hit the gym. I find that I'm usually tired on Mondays, and with 2 hours of volunteering it really drains my energy by the time I'm ready for the gym. It's also the time where I'm most likely to choose something not so great to eat because I'm just starving. So yeah, that kinda happened today. 

But I still went to the gym, and I gave it all I got! It felt so nice to know that not only was I working out my muscles, but I had a goal in sight. I knew what I was going to do tomorrow, I knew what I was aiming to do by the end of the week, and I just had a great feeling. Plus I had some hard core music pumping through me so I was just rocking it! 

Here is the workout I did today! 

Follow me on instagram for more updates and progress photos! 

Week 1 Day 1 

Monday - Back and Biceps

Narrow Grip Lat Pulldowns - 4 sets of 12 

Elbow Height Row - 4 sets of 12 

Bent Over Barbell Row - 3 sets of 15 

Seated Cable Row - 2 sets of 15 

Dumbbell curls - 4 sets of 12 

Arnold Shoulder Press - 3 sets of 12 

Low Cable curls with handle attachment - 3 sets of 15 

Cheers! 

xoxo