Workout of the Day - It's Booooty Day! (01/06)

Aloha readers! Happy Tuesday!

Hopefully your week has been off to a great start! First week back to school, and I'm setting myself up for success by getting to the gym early! None the less, it was still super crowded! 

My school recently opened a new gym that is MUCH bigger, super nice, and has a lot more equipment. With that being said, it was still super crowded because there was so many people there! I had a little trouble figuring out how to navigate this new gym :P 

Starting off the new year gym visit with a booty focused workout! 

It definitely felt a little different doing this out in public rather than in the comfort of my own home, where I can pant and squeeze my glutes like crazy without having to "think about" what others might be thinking. 

A little reminder to my readers: 

Trying to do my bulgarian split lunges and this guy be like ....... 

This is a kind reminder to be aware of the space and surrounding around you! You may feel comfortable doing what you're doing, but sometimes you may be in other people's way. I almost stepped on this guys phone and hand because he swung his arm out when I was in mid-lunge. You can cause harm to not only yourself (in his case), but also to others (me almost rolling my ankle). 

On a happier note, here is my killer booty workout for today! 

Today's workout: 

Glute bridges - 12 reps - 25 lb barbell - 3 sets (focus on hyperextension) 

Glute kickbacks - 20 reps - bodyweight - 2 sets 

Bulgarian split lunges - 8 reps per leg - 10 lb dumbbells - 3 sets 

Dumbbell squats - 10 reps - 7.5 lbs dumbbells - 3 sets (no shoes, last set burnout) 

Bent-knee deadlifts - 10 reps - 7.5 lb dumbbells - 3 sets (no shoes, last set burnout) 

Hip abductors - 15 reps - 35 lbs - 3 sets (last set burnout) 

I ended the workout session with a much needed 40 minute foam rolling session. My thighs are already so sore and in quite a bit of pain, but it's all worth it! I had a lot of kinks and knots in my fascia to workout out! Planning to foam roll some more later this evening when I get home :) 

If you're new to weight lifting, or have some interest in building lean, sexy muscle, stay tuned for tomorrow's article on the why's and benefits of weightlifting for females! Until then! 

Cheers! 

xoxo

Booty, Booty, Booty Workout (12/16)

Aloha readers!

Today's my first day back at work, so I'll keep this post short! 

I had been slacking with my workouts recently, so I decided to do one of my favourite leg workouts last night! 

Here's a quick run down of my workout: 

- Glute bridges x 3 sets 

- Glute kickbacks x 3 sets 

- Curtsey lunges x 3 sets 

- Dumbbell squats x 3 sets 

- Dumbbell deadlifts x 3 sets 

- Kettlebell sumo squats x 3 sets 

Curtsey lunges are one of my favourite moves - I'll have a more detailed instructional post about it tomorrow! Something that I'd really like to work on is a booty building guide for all my female readers. All females deserve to have a round, firm booty! I'm putting things to the test slowly, so hopefully by the summer I'll have something for you guys! 

Thanks for reading! 

Cheers! 

xoxo

I'm Back!

Aloha readers! 

I'm back! If you've been wondering what I've been doing lately and why I haven't posted, the reason is what it always is - school ! School, school, school :) But exams are finished now, my holiday break has started, and I am back for good :) 

Along side with studying, I've been putting some time aside to figure out how to manage my time to keep this blog running throughout the 2015 year, as well as what type of content to bring to you! 

I love sharing my workouts, but they can get boring after so long! I've put a lot of time and effort into brainstorming some topics to kick off 2015, but I'd love to hear from you too! 

If there's anything YOU would like to read more about or see more of on my blog, leave a comment below, or send me an email @ selinachan.business@gmail.com ! 

For the month of December, my friend Rhonda and I have co-started a Facebook support group called "New Booty for the New Year". It's a support group for females who are doing the Brazillian Butt Lift,  or any other booty focused workout, and share their workouts, tips, and motivation to keep each other going! My job as an admin is to post a booty-building move each week and share with the ladies how they can incorporate it into their workouts to build the tush! 

This week's booty move was the glute bridge! 

Some things to remember with the glute bridge is to master the proper form before adding on (heavy) weight. This is crucial because we want to learn how to maximize the glute activation in order to get the full benefit of the exercise! This can be done by following through with the full range of motion. 

1. Keep your feet as close to your butt as possible (top picture). You can put your hands on the side to help stable yourself. Push up with the heels of your foot. 

2. Bottom left picture shows what it looks like if you are not pushing your hips all the way up. You want to hyperextend your hips, like in the bottom right picture, and really squeeze your glutes as you get to the top. This helps fully activate the glute muscles! 

3. To really get the burn, slowly lower yourself back to the ground in a controlled manner. 

I hope you like these picture guided movements - I hope to bring you more of it, as well as educational content! Visit back often ;) 

Cheers! 

xoxo

The Bikini Booty Summer Body Challenge is Here!

Aloha!

I am very excited to announce to you guys that the 6 Week Bikini Booty Summer Body Challenge officially starts Monday (April 28th, 2014)!

The workouts are fun, result-driven, and increases in intensity as the challenge progresses.
It's an assortment of weight training at the gym as well as cardio conditioning and ab workouts that can be done outside or at home.

To answer all the questions you might have...

Q: What does the challenge include? 
A: 6 weeks of detailed workout plans, progress trackers, over 30 pages of healthy eating guideline tips, my top 10 recipes, and workout diagrams to show you the exercises performed.

For a sneak peak at what the challenge includes, click here 

Q: What is the objective of the challenge? 

A: To achieve your summer body with a bikini booty (through hard work and determination) from weight-training and abs and cardio conditioning. 

Q: Do I need a gym membership? 
A: Yes, you will very likely need a membership. There are many free weight exercises, but there are exercises that require machinery as well. The challenge also includes at home workouts.

Q: Will I get bulky muscles? 
A: No, you will not get bulky muscles! For women, it's hard to build massive muscle size like men do because of the lower testosterone levels in our body. Instead, lifting weights will help build lean muscle, and can help us appear to look more slim, toned, and with curves too.

Q: How many times do I have to workout? 
A: 4 times a week

Q: Should I change my diet? 
A: You don't have to change your diet; however, diet is one of the most important, if not the most, factors when it comes to changing your body. You can spend many hours exercising, but if you are putting bad or not-so-great food in your body, results won't come and your body will reflect that. I recommend eating healthier, and incorporating more fruits and vegetables into the diet, and also making sure you are getting enough protein (for muscle building). And drink PLENTY of water!

Q: What can I get out of this program? 
A: A re-newed body, that you are more happy and confident about, a better knowledge on healthy eating, weight lifting, and nutrition. Plus all the prizes to be won! (Will be announced later next week).

Q: How much does the program cost? 
A: $6 USD. And you can download it right here to get started now!

buy

Check my instagram frequently to see what prizes will be available!

Can't wait to see your transformations!

Cheers!
xoxo