Workout of the Day: Back and Bi's (10/27)

Aloha!

Today was my first day back at the gym after a couple weeks off due to the chaotic amount of work that had to be done during midterm weeks D= 

It was a hard workout to get through today because of my mentality, as it felt like half the time I wasn't really there :( On top of that, my heart rate monitor was acting up, and refused to tell me that I do have a heart beat. It either needs a good proper cleaning and battery change, or maybe it's just time for a new one! 

But tomorrow, tomorrow is a new day. And tomorrow, it will be better :) 

Not to mention that I got my LED Better socks to keep me warm AND show off during my squats :D 

Today's workout was very close to what my basic back and bicep workouts look like, but I also threw in those "should wing raisers". I wrote that when I was half asleep, so excuse the silly name. It's the exercise where you have your arms on your side in an L shape, and you lift the weights with upper delts and shoulder muscles. Ohhh I'm going to feel the burn tomorrow! 

This seemed appropriate since 1: I don't like the treadmill, and 2: the machines were all full for the next 2 hours when I got to the gym, so today was no cardio/elliptical day for me :P 

Legs and abs tomorrow! And maybe a little it of shoulder work, depending on how they feel! 

Until then! 

Cheers! 

xoxo

Workout of the Day: Back, Biceps, & Shoulders (10/17)

Aloha readers! 

Hopefully everyone's Friday has been awesome so far! 

Some of you may have had a rough start after a long weekend like myself, but there's nothing like waking up, getting a little dressed up, and putting in a great workout to make your Friday awesome :) 

And that's exactly what I did today! 

When I woke up yesterday morning, I was exhausted, sore, and my mentality was just negative. I used that as my excuse to skip my AM class. However, after sleeping in for a couple more hours, I got up and realized something: If I'm going to let this kind of negative thinking slip into my life everyday, and complain about how I have to study so much and can't train as many clients, write as many blog entires, and spend as much time as I'd like with my boyfriend, friends, and family, then I'm probably going to hate/dislike every day of my life until that day arrives. So why am I doing it!? It makes NO sense at all to 'hate every day because it's not the ideal life'. Because it's not going to get me closer to 'the ideal life'! 

I should be living my life in the moment, enjoying what's in front of me right now, cherish every day, and most importantly work hard every day for a better tomorrow! And I encourage you to do the same. Whether you are in a similar position like me with school, work, your relationships, or perhaps you're looking for a jump start in your fitness journey, whichever it may be. 

With that, I'd like to celebrate today with an awesome back, biceps, and shoulders workout :) I also did 15 minutes of HIIT on the elliptical and I was sweating bullets! Gotta love finishing off a good workout with some hot, sweaty cardio!  

The heart rate detector on the machine isn't very accurate; 

my HR monitor calculated 200 calories burned on the elliptical, 

when the elliptical only detected 102 ! 

This workout is part of my 12 week customized program that I designed for myself. If you are interested in a customized workout, or would like more info, feel free to email me @ selinachan.business@gmail.com for more details!

Have a super awesome Friday!

Cheers! 

xoxo

Not Having Time vs. Making Time (09/30)

Aloha readers! 

As promised, here is the back and bicep routine I completed yesterday. 

My routines are quite standard, as the school gym is very crowded most of the time and I try to get in, do mostly basic compound movements, and get out of there :P 

Today I wanted to talk about commitment and time management. 

These are things that I really struggled with before, and still encounter problems with even in present days.  I saw this quote a couple days ago, and it can't be said any simpler. 

We all have the same 24 hours in a day, and it's what you do - how you utilize that time - that's makes an impact on your life. Sure, we all have days where we want to stay in bed for 10+ hours and just recharge. However, it can't be like that every day. At least, it shouldn't be ;) 

As much as I'd like to become a morning person, I have failed more than a few times to get up early and start doing productive work earlier in the day. That being said, I'm not a night owl either xD

What does that mean? I'm not too sure myself. I just know that that requires me to use my time efficiently during the day to get my school work done, to get my workouts in, to eat nutritious, and to train any clients or write their workout programs. 

A fellow fitfam friend emailed me last night, and sent some encouraging words my way. 

"That desire has been placed in you for a reason, so pushing through the difficult times is a must. You have a lot going on, but will make it through ... Making time to get our workouts in is a "Must" it's the core of our drive and desire to help others... I claim a week of beastmode workouts, productive study sessions, self-controlled eating choices and an overall feeling of internal success for you! " 

Whenever I get these type of emails, I feel so touched - and grateful - that a stranger somewhere around this globe cares enough to send such encouragement my way! It also made me reflect upon the quote in relation to how we as fitness enthusiasts must make time for our workouts despite all the chaos going on in other aspects of our lives. 

If you want to eat healthier, make time to prep your meals and snacks. If you want to build muscle tone or shed excess body fat, you need to make time to go to the gym. Often times we "re-image" our gym sessions as crucial, business meetings. They cannot be skipped! When you start to prioritize what's most important for you right now - based on goals you've set - and MAKE time for it - It can be done, and it will be achieved! 

I am currently taking on 3 more clients for the remainder of the calendar year. 

If you'd like to get a customized program like (or completely different, based on your goals) the ones below, then send me an email ! Not later tonight, not tomorrow, but now! Don't waste your time coming up with more excuses of why you can't do it. 

Instead, think about what you WANT - to lose the stubborn 5 pounds? To gain more muscle tone? Build the sexy booty curves? Whichever your goal may be, we can work together and I can help you achieve them :) 

My customized programs come with detailed workout routines and diagrams, workout, food, and water intake trackers (pictured below), grocery lists, recipes, and more. Support is available via email and text message, and weekly check-in's are done to ensure suitability of program and make modifications if needed! 

Send me an email @ selinachan.business@gmail.com to get your free consultation for a customized workout and nutrition program :) 

Back to studying for me... because, well, time management! 

Cheers! 

xoxo

Workout of the Day: Back and Bicep (Week 1)

Aloha readers!

Today kicked start the second week of school, and as I'm writing this post at 9PM, I am already having trouble staying awake. 

Although I have to wake up (what I consider) early, go to school, workout when I can, study, and work on my blog and business plans, I know all this hard work and effort will not go to waste! 

Firstly, here is a quick recap of today's workout. 

I haven't worked out my back in a long time, and it definitely felt really good. One thing I did well was focus on my breathing. I am trying a new technique out, which is to breathe out during eccentric (negative), and inhale during the concentric. There were a couple sets where I started off the reversed way, so there's lots of work to be done :) 

Secondly, I also want to talk about how I've been feeling since becoming certified as a fitness trainer. To be bold and truthful, there is a lot of pressure on me right now. Both from myself (mentally and physically), and from society in general. Don't get me wrong, there's no people making rude comments towards me or anything, but it's the ideal pictures of society that is pressuring me. 

Right now, I am not at my fittest and healthiest stage. And as a trainer, I feel that I am pressured to be and appear my very best in order for people to see me as a suitable candidate for being their personal trainer. However, I am working on slowly letting that false thought go. 

Why? 

Because even though I am not at my best appearance physical wise or have the greatest eating habits, I have studied hard to learn the information I need to help others achieve their goal. Just because I am a work in progress DOESN'T mean I am incapable of helping others. 

So with that being said, I am going to continue to go through with my plans of bringing you ladies (and some gents) both customized workout and nutrition plans, some simple, yet detailed workout guides, and more! However, I will only be setting aside so much time every day and week to work on all of this. Slow progress is still better than no progress!  ;) 

Cheers! 

xoxo

Workout of the Day: Upper Body Day (06/23)

Aloha!

I hope everyone's Monday has been off to a good start. 

I woke up exhausted from the past week of work, and didn't have much energy or motivation to hit the gym. But I knew that if I kept up with that attitude, I wouldn't ever want to go to the gym. 

So I got into my gym clothes, and went to hit the gym. I only have 2 days off this week from work, so I chose to do a upper body day and a lower body day. This will ensure that I get a balanced workout for the week! 
Today's upper body workout consisted of the following: 

It's my first time doing multiple body parts in one workout altogether, so I'll have to see how I feel tomorrow! I work tomorrow, so the lower body workout will come on Wednesday. Keep an eye out for that! 
Cheers! 

xoxo

Workout of the Day: Back and Biceps (06/17)

Bikini Booty Summer Body Challenge Workout 

It's always nice to get back into the gym for a workout on Monday after working for four days straight. 

Work is always so busy, and I'm exhausted when I get home. Sorry for the vague posts! 

Starting to re-think this whole working full time thing :( 

I always feel so tired, and like I don't have enough time to do the things I enjoy! Not to mention I'm falling behind on my studying. Guess I'll have to push through this! 

xoxo

Workout of the Day: Backs and Biceps (06/11)

Bikini Booty Summer Body Challenge - Week 5 

This week marks week 5 of the Bikini Booty Summer Challenge! I feel like I've come a long way, yet haven't worked quite as hard enough (a bit on my workout, but mostly on my eating habits and diet). It's a mixed feeling of satisfaction with a hint of disappointment, hehe. 

Week 5 and 6 will include many circuit workouts; the fat-burning phase of the challenge. Circuit workouts with minimal rest time keeps our heart rate up longer, which pushes us to work harder. This results in burning more calories, and more fat! 

I've mentioned before that in order to see the results from the gym, our diet has to be clean, healthy, and balanced. Another important factor for seeing results is sleep. 

Sleep allows your brain to rest, and your body's muscles and tissues to repair. Training yourself lots at the gym and not getting ample rest can also impede on our results. Sleep plays a role in protein synthesis, and allows you to recharge for the gym or other activities for the next day. 

There is research that states sleep can be "made up" for, so take an extra couple hours on the weekends to sleep in if you cut yourself short of 8 hours a day during the week! 

I think I'm going to go take a nap, hehe :D 

Cheers! 

xoxo

Workout of the Day: Back and Biceps (05/26)

Bikini Booty Summer Body Challenge - Week 4 Day 1 

We're approaching the second half of the the bikini challenge, and I have to admit that I'm having a tough time putting in my time at the gym.  I've worked 36 hours the past 4 days, and my legs are in so much pain I can barely walk - let alone make it to the gym to get in a good session. 

Regardless, I'm going to try my best to fit in some workout sessions into the days I have off - but the most important thing for me is to get enough rest. 

Since I won't be hitting the gym as much as I want, I'm going to try out a new method for eating and my meal plans. A fitness enthusiast I follow on instagram posted a photo of how she plans her meals out for the week, so I decided to give it a try. 

The best part is, it allows me to try out different recipes so things never get boring! (A problem I was struggling with before) 

Here's a snapshot of my meals for the week: 

It's not a super restrictive meal plan, and I also left days to spend time with my mom too :) 

Tonight I'm cooking the Coconut Curry Chicken for my boyfriend and I, and it's going to be delicious! 

I will work on sharing my bikini challenge workouts with you, as well as any metabolic circuit workouts or like workouts that I do in replacement of them. And maybe some recipes of my meals as well from time to time :) 

Thanks for your continued support! 

Cheers! 

xoxo

Workout of the Day: Back and Biceps (05/19)

Bikini Booty Summer Body Challenge - Week 3 Day 1 

It's the beginning to another week! It's the May long weekend here in Canada, and I've been enjoying time with my friends and family. But that doesn't mean I'm going to be skipping workouts! I'll be going fishing today, and when I come back I'm going to kill it at the gym! It's probably empty too cause everyone is out of town! 

Working hard is important to me because I want to be able to do more in my life, and I want to be able to achieve more every day. In order to do that, I'm trying to think about working smarter too. Working hard and getting things done make me feel happier, and less guilty when I'm spending quality time with the people I love. 

If you feel like you've been taking a little too much time off, take the first step today! Join me in this BBSB Challenge! We are approaching the half-way point, but you still have 5 weeks until summer! Let me help you make this summer the summer where you're most confident in your bikini and normal-wear clothing! 

Download the program today! 

buy

Cheers! 

xoxo

Workout of the Day: Back and Biceps (05/12)

Bikini Booty Summer Body Challenge - Week 2 Day 1 

Kicking off week 2 of the BBSB Challenge with a Back and Biceps workout! 

Back and Biceps are one of my fav workout combos, so putting them on a Monday is definitely encouraging for me to go to the gym! 

Today's routine is posted below :) 

If you're new to weightlifting, or have never lifted weights before, let me tell you why you should! 

If you haven't downloaded the BBSB Challenge, it's not too late! 

We're one week in, but we still have 5 weeks left! Join me in this challenge to work 

towards your bikini body this summer! 

Download link: 

buy

After the payment process, an email will be sent to you from Sellfy, where you can directly download the program onto your laptop, your smartphone, or your tablet. Please note there is a maximum of 5 downloads! 

Get ready for tomorrow, as it's a legs and shoulder workout day! 

Cheers! 

xoxo

Workout of the Day: Back and Biceps (05/05)

Bikini Booty Summer Body Challenge - Week 1 Day 1 

Day 1 of my Bikini Booty Summer Body Challenge today and I KILLED it! It was also my first day back at the gym for weight lifting, but it went way better than I expected! 

I was able to maintain much of my strength that I had before, and I was sweating like a crazy person! Did my back and biceps workout (above), followed my 20 minutes of HIIT cardio, and some much needed stretching and foam rolling : ) 

My goal is to work for a body that will make me feel more comfortable and confident in my own skin - with and without clothes ;) 

One of the challenges with this challenge is staying consistent. That has always been one of my weak spots. They say that if you want it bad enough, you will work hard for it. But I also believe that you have to find the right type of motivation too. Scrolling through female physiques of females with six-packs and defined front and behinds just isn't for me. 

So for those of you who are also starting on your fitness journey, or kicking things up a notch, here is a little motivation for you too :) 

And for the dolls out there who feel a little sluggish some days like me, keep this in mind! 

An expert once said, schedule your workouts like a business meeting with yourself. You wouldn't skip out on a meeting with a client, so why should you skip out on your own meeting? 

We all have the same 24 hours in our day, but the difference between "having" time and "making" time is your priorities. If health and fitness is one of your top priorities, then you will make time for it, and go through with it :) 

I hope you guys enjoy these snippets of motivational posts, as I am working on posting more of them on my blog! I'm not the most motivated person, but I am working on being more positive in my mind, on my surroundings, and through my actions :) 

That's all for now!
Have a lovely Monday!

xoxo

Workout of the Day: Back and Bicep (02/24)

My Reading week is over, so it's time to kick things back into gear! 

The flu is starting to dwindle, just in time for school. 

The week seems to go smoother when you start off with 

a nice back and biceps workout, so that's what I did :D 

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 Monday! :) 

xoxo

Workout of the Day: Back and Biceps (02/18)

Today's workout is more of a pyramid style - not in terms of 

repetition though. I find it more effective (as in feeling more 

sore or tight muscles the next day) when I work on my primary

muscle exercises before doing isolation exercises. 

Tip: The back exercises also engage your bicep muscles, so 

when you get to the last 3 exercises, focus on lighter weight 

but higher repetition to really push those muscles to fatigue! 

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!

And here's a sneak peak at what's coming up this summer!

Hope everyone's week has been off to a good start! 

Cheers! 

xoxo

Workout of the Day: Back and Bicep (02/09)

This past week has gone by so fast! Can't believe we're starting our 

second week of workouts from the Monthly Workout Plans already :) 

Thank you to the ones who have downloaded, and I look forward to 

hearing your feedback! 

Gotta love the back and bicep workouts! Today's workout, we're 

trying out a new move - cable rows in squat position.

Tip:  Aim to do about 12-15 reps with a lighter weight range

for the cable squat rows, and really focus on squeezing the lat 

muscles (while simultaneously working your legs!)

If you aren't sure what my Monthly Downloadable Workout Plans is, 
you can read more about it here!

To Download: 

buy

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! 

Enjoy your Sunday!
Cheers

xoxo

Workout of the Day: 01/25 (Back and Shoulders)

Today's workout focused on back's and shoulders again. I did lat pull downs instead of single arm rows this time. 

Shoulders is one of the lesser worked part of my body. But when I do work on it, I feel the strain and DMOS almost as fast as a couple hours later. It makes my shoulders tense, and my head feels heavier on my shoulders. 

But the efforts will pay off when I see it grow ;) 

Barbell rows - 30 lbs 

Lat pulldown - 57 lbs 

Cable row - 57 lbs 

Dumbbell press - 10 lbs 

Dumbbell raise - 10 lbs 

Side lateral raise - 12 lbs 

I suck at taking pictures of my back, but I will try to do that next time I work my back :) 

Have a great weekend! 

Cheers 

xoxo