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 :)