Workout of the Day: Glutes and Abs (06/02)

Bikini Booty Summer Body Challenge - Week 4 Day 5 

Ladies! I am so proud of myself today! 

I completed the entire workout, and it was a KILLER! 

On top of that, I was actually able to make it to the gym after 4 long working days :D 

My legs were feeling like jelly and was shaking by the time I was doing my foam rolling at the end. 

So with the 4th week of the program, I introduced the dead-lift exercise. 

The dead-lift movement is often known as the best exercise for targeting the glutes and the hamstrings. When I did the exercise today, I learned the reason why. It is HARD. It really works your hamstrings. 

The reason I have put it off so far into the program is because I always had trouble with my squats. My knees would go past my toes, my back posture was not correct, and adding weights to the improper posture didn't help with my back pain. 

For the past 4 weeks, with 2 days each dedicated to some form of leg exercise and squats, I have been able to work on my form - and it has been back-pain free squatting for the last 3 weeks :) The posture is not mastered, but I know I've come a long ways. 

I tried to do dead-lifts with 10 pound dumbbells in each hand, and it was too painful (along with incorrect posture). So I tried 7.5 pounds. Still too heavy. I was started to get frustrated. I put the dumbbells away and started to go through the motion without the weights. Needless to say, some people were laughing at me and giving me side glances. 

But I didn't care - because I was doing it for me and it was helping me! After a few sets of that, I was able to do the movement with 5 pounders. 

Have to keep working on the posture though! 

Chest and Triceps workout tomorrow! 

Cheers! 

xoxo

Why Do You Exercise? (05/28)

Seeing my friend post about why she exercises got me thinking about the question. 

1⃣ I don't want to be overweight - I've always remembered being a chubby kid growing up, and my parents were always encouraging me to "lose weight". I'm older now, but no doubt I am still overweight. 

2⃣ I want to be healthy. By no means does being a bit overweight directly links you to being unhealthy, but I definitely don't feel great about myself when I'm feeling breathless after 3 flights of stairs (I hate you university) 

3⃣ I want to feel more confident over my body. Some days, I feel like a sexy panther 🐯and I'm ready to take on the world. Some days, my body makes me want to hide in a bag 👝 

4⃣ I want to live up to my promises. I've made many goals in my lifetime, some accomplished some left unfinished. Being able to lose the excess body fat and keeping it off has been one of the unfinished ones. I was able to lose 15 pounds over a 6 month period, but school stress and lack of exercising helped me regain that quickly.  

5⃣ I want to use my knowledge and passion for health and fitness to help people. 

6⃣ I want to be able to live my life as an example and help others. I've finally been accepted into Dietetics Nutrition this year, and with the completion of my degree I will be able to help many others with their health challenges. 

7⃣ I want to have a flat stomach one day - doesn't have to be ABS. Just a flat tummy - cause I've never had a flat tummy 

8⃣ I want to have that big booooty! 

Workout of the Day: Glutes and Abs (05/23)

Bikini Booty Summer Body Challenge - Week 3 Day 5 

xoxo

Workout of the Day: Glutes and Abs (05/16)

Bikini Booty Summer Body Challenge - Week 2 Day 5 

Abs are still one of my lesser favourite workouts - I pair it up with glute days for a reason! 

At one point I even thought there was no point in doing them because ab workouts aren't what helps reveal abs - it's the diet! No no no. No more of that thinking! 

Ab workouts will help strengthen my abdominal and oblique muscles, and give me greater core strength! This will resultantly help me with my posture and my other workouts :) 

Join me in the Bikini Booty Summer Body Challenge! 

There are still 5 weeks until Summer officially starts! That leaves plenty of time for this challenge! Make this summer the summer where your body is the most fit and toned, and ready for bikini season! 

Check out my "Workout Plans" page for more details on the challenge, and previous post for sample workouts! 

To download directly: 

buy

Cheers! 

xoxo

Workout of the Day: Glutes and Abs (05/10)

Bikini Booty Summer Body Challenge - Week 1 Day 6 

Happy Sunday, and Happy Mothers Day to all my mommy readers out there! 

Unfortunately, my mom is a workaholic, so we won't be spending quality time together until the evening. 

With that said, I'm taking advtange of my morning off to myself and doing my glutes and abs workout! This is one of the many workouts from the Bikini Booty Summer Body (BBSB) Challenge that can be done at home. 

For today's workout, all you will need a set of dumbbells and a stool/chair! 

"No matter how you feel, get up, dress up, and show up" :) 

I'm feeling nice and sore from yesterday's awesome chest and tricep workout, and so is my boyfriend (who came along to the gym with me). Fingers crossed I'll be feeling at my best to kick off Week 2 of the program with a Back and Biceps workout tomorrow! 

Going to take the rest of the day easy and just spend time catching up on fitness related readings and the novel I'm reading. I was a book nerd when I was a kid, and I still am. I love to read - it gets hard to balance that out with homwork, studying, and textbooks reading during the school year. Which is why I am taking advtange of summer and doing lots of reading! 

"Knowledge is power" and "Don't ever stop learning". A couple quotes that I will live by. There is so many new things being discovered new day, meaning there is always something new to learn each day. Take advtange of that! Don't let the opportunity go to waste :) 

Cheers! 

xoxo

Workout of the Day: Abs & Cardio (02/26)

Another busy week ahead of me. Sometimes I wish I 

could really just sit down, sip on a smoothie and read some

fitness magazines! But since that's not going to happen any 

time soon, Abs and Cardio it is today. 

This workout is based off of workouts from my Monthly Downloadable 

Workout Plan. If you aren't sure what that is, you can 

read more about it here. 

I will post the new download link for March's workout at the end of the week! 

Happy Hump Day! 

Cheers! 

xoxo

Workout of the Day: Abs & Cardio (02/16)

Just in case you guys were wondering why there's a lot more Abs 

and cardio workouts floating around this month ;) 

I've always wanted to have a flat mid section since my teen years, 

but I never found the right, healthy way to do it. Even today, 

it's still a struggle and work in progress! 

This workout is a glimpse at the many other different workouts
that are in my Monthly Downloadable Workout Plan.

If you aren't sure what that is, you can read more about it here

To Download: 

buy

 Sellfy will re-direct you to a download page after payment (to your

phone, computer, tablet, etc). Please note there is a maximum

of 5 downloads!

Enjoy the rest of your weekend! 

Cheers

xoxo

Workout of the Day: Abs & Cardio (02/12)

Abs can be tricky. We often 

feel the need to do a lot more than we really need - in order to 

reveal our abdominals. However, that may not be the case. 

Now don't we all feel this way?! The "secret" (it's not really 

a secret) to revealing your abs - is to eat a clean, healthy, balanced

diet and pair that up with some fat burning cardio exercise. 

Sorry, but doing 300 sit ups a day won't get them to show! 

Abs will only show when the overall body fat% drops! 

This ab workout will not only help you strengthen your abdominals, 

but the circuit layout will help you burn some extra calories as well. 

For more strength building& fat burning workouts, check out my 

Monthly Downloadable Workout Plans! 

If you aren't sure what my Monthly Downloadable Workout 

Plans are, you can read more about it here

buy

 Sellfy will re-direct you to a download page after payment (to your
phone, computer, tablet, etc). Please note there is a maximum
of 5 downloads!

Happy Hump Day! ;) 

Cheers

xoxo

Workout of the Day: 02/05 (Abs & Cardio: At Home Edition)

Wednesday's are my longest school days, and I'm usually exhausted

by the end of the day. Instead of lifting heavy at the gym, I'd rather

spend some time at home working on a Ab circuit. 

Speedbags: Use your right arm and cross punch to the top left corner, and 

your left arm and cross punch to the top right corner. Engage your abs

 as you move from side to side!

This workout is similar to workouts that can be found in my

Monthly Downloadable Workout Plans (MDWP). MWDP includes both 

workouts that can be done at home and at the gym. If your goal is to 

build muscle and shed fat, then these workouts are suitable for you.

 They are based off of previous workouts I've created and posted on my blog. 

For complete set ranges, rep ranges, break ranges, and tips for daily workouts, 

you can download my Monthly Downloadable Workout for just $5. 

buy

In this month's downloadable workout plan you'll find: 

-a flexible, month long calendar layout of different workouts

-over 15 different workout routines to choose from 

Tips on improving your workouts

Recommend rep ranges, set ranges, break ranges, etc

After payment, sellfy will re-direct you to a page where you can download the 

file onto your computer, phone, or tablet. Please note there is a maximum 

of 5 downloads! 

We're half way through the week everyone! 
Keep pushing! 
I've got stacks of studying and assignments to get back to now :P 

Cheers

xoxo

Workout of the Day: 01/28 (Abs & Cardio)

I've never been a big fan of Ab workouts, mostly because my weak little 

ab muscles burn out so quickly :( This circuit will target mostly your

 abdominal and obliques, and get your heart pumping simultaneously. 

Nothing like a fat burning abdominal circuit to reveal those abs! 

(Along with a healthy, clean balanced diet of course ;) ) 

Tip: If you're used to including Ab workouts in your routine,

 feel free to add some weights! For example, you can

 use a medicine ball for crunches and russian twists! 

Baked Chicolate Brownie Quest Bar! Decided to try that out today after so long, and my oh my. My taste buds were in heaven. To make this:   1⃣  microwave quest bar for 10 seconds   2⃣   flatten/roll out the quest bar   3⃣   Cut into 3 or 4 pieces   4⃣   Bake at 350 for 6-8 minutes. 

Cheers to abs in the growing! :) 

xoxo

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