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 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: 01/24 (Bicep Bananza)

Couple weeks back, I remember blogging about how I had the intentions of putting extra focus on one muscle group each month. Evidently that hasn't happened, but my biceps are definitely one of the prioritized areas for me. Why? Because it's probably what I flex the most in all my pictures (guilty!). 

Tip: It's easy to just go through the motions during 

bicep workouts. To really maximize the workout, 

focus on squeezing your biceps (or muscles in general) 

for a couple seconds when you're contracting 

your muscles (tummies in!) 

Here's a little progress update on my baby biceps 

(approx. september 2013 and now) 

Happy Friday! 

Cheers :) 

xoxo