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