People Cray Cray for Cardio + Chest, Tricep, and Shoulder Workout (10/01)

Aloha readers! 

As promised, I am going to share my chest, tricep, and shoulder workout from today. 

If it seems familiar, that is because I am backtracking a little bit and doing my week 1 workouts again :) 

One thing I did change up was incorporating supersets with one compound and one isolating movement, and doing drop sets (KILLER!) 

Something happened today that was quite frustrating and irritating, and I would like to share it with my readers. My school gym is always bombarded with people. During slower times (6-8 am, 10-11am, and later in the evening), the crowd dies down, but there can still be a lot of traffic going around. We also have the gym protocol of signing up for cardio machines. 

However, like most gyms, this is done with an erasable marker on a laminated sheet of paper. That being said, people tend to cross off / erase off names so they can put there name down. That happened to me today. 

Or in this case "yea, no... don't erase my name of the signup sheet" 

The part that irritates me the most is: the girl refused to admit and apologize for erasing my name to begin with, and was subtly accusing me of being the one who erased her name in the first place.  She also claimed that she had booked it at 10 AM (this happened at 3 PM), when in fact the slot was empty when I signed up, and refused to share the machine with me since it was now "double booked". 

I felt so frustrated that I refused to speak to her any further and walked away. People be crazy and want to get their cardio in! What ever happened to gym etiquette? What ever happened to being kind and sharing? I was only going to use it for 10 minutes anyways!

*Thank the lord for the wonderful young lady who allowed me to use her booked elliptical for 10 minutes as she went and did otherwise. *

This was my second time doing cardio this week, and so far I'm quite enjoying it! 

It gives me a great sweat at the end of my session, and since I'm just re-starting I'm keeping them nice and short! 

(It's quite hard to take a photo while going 12+ mph on an elliptical xD) 

I'm looking forward to creating a kick-butt playlist for my cardio sessions the upcoming weeks! Stayed tuned as I plan on sharing that with all of you too! :) 

Cheers! 

xoxo

Online Shopping Haul!

Aloha readers!

My apologies for not getting the Chest, Tricep, Shoulder workout up on my blog as I promised.

I was extremely tired that day, woke up feeling sick the next day, and am still feeling sick today. I even had to stay in bed for almost a whole day to let my body rest and heal.

Anyways, as promised, here is the workout!

For those of you wondering, I am keeping the weights low so I can do higher repetitions, fatigue my muscles, and aid in endurance training rather than focusing on muscle size. My goal is to shed excess body fat, and have toned, lean muscle to show for it! :) 

So as I was laying in bed on Friday, I was bored and decided to do some mindless online shopping :P 

I ended up picking up: 

a cute new coffee mug (I like to believe that a cute mug with coffee in the morning can help start off your day right) 

a new 2015 planner agenda and a fox pen to go with it (I plan on using the planner for my client training times, appointments, and scheduling for writing blocks for nutrition and workout plans) 

a couple books that were recommended that teaches about how to find your drive, and how to work smarter but hypothetically not harder. Very excited to try and make time in my busy busy schedule to read these!

 

Since I'm ill this weekend, I wasn't able to do my legs workout on Friday :( To make up for that, I'll be doing my leg workout on monday, and then doing chest, tricep, and shoulders on Tuesday! 

Stay tuned for my leg workout post! It's going to be killer! 

Cheers! 

xoxo

Workout of the Day: Chest, Tricep, and Shoulders (Week 1)

Aloha! 

Here is my mini meal-prep for today. 

Wednesdays are the loooongest day of my week. I have a class at 10AM, then a class from 12 - 5PM. 

Believe me when I say it's hard to muster the strength and energy to go to the gym right afterwards.

Doesn't stop me from putting on a smile on my face before heading out the door! 

Here's my mini meal-prep of the day: 

Pictured: C4 Pre-workout (fruit punch flavor), Simply Whey Cinnamon Apple Protein Bar, Rice and veggies with fish, Fruits (watermelon, grapes, and mango) 

Not pictured: small container of almond milk, a 5 oz. bison burger with a slice of cheddar cheese, on a kaiser bun with veggies and condiments 

Today's chest, tricep, and shoulders workout is from my 12 week "Strong and Sexy Total Body Transformation" program. Customized and built completely to help me achieve my goals and to fit around my schedule! If you are interested in having a customized workout, such as something like this, please visit my online coaching page for more information! 

I gave this workout a test run last friday, and it left more sore all weekend! This makes me even more excited to get to the gym after a long day of classes to crush my workout! I will post the workout routine later on tonight! 

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: Legs and Chest (06/18)

Bikini Booty Summer Body Challenge 

I love glute workouts :D Leg days are one of my favourite days! It usually falls on a Tuesday because Monday is my rest day after four straight days of work, and doing it on Wednesday won't let me get enough rest before I go back to work. 

On top of these exercises, I also did some standard dumbbell squats. I feel like I'm trying to get ahead of myself by learning to do dead-lifts.  I was having a little struggle with them last week. So this week I wanted to focus on improving that first! 

I also learned this week that the stair master is actually a great form of cardio exercise that works your glutes, hamstrings, and quads with less stress on your joints (especially the knees). So I took my cardio on that today! Man , I was sweating buckets!! Gotta start using it more often :) 

Thanks for reading and your continued support! 

Cheers! 

xoxo

Workout of the Day: Chest and Triceps (06/03)

Bikini Booty Summer Body Challenge Workout

I'll be honest with you gals, but it's getting a little hard to continue on with the challenge. No doubt that I haven't been on point with my diet, and this has dramatically affected my results. I haven't been able close to being able to achieve the bikini booty body that I had wished I would have by summer time. 

But I made a list of goals on June 1st, of the things I will do and work towards to achieve by the end of the month. And one of them is to go through with completing the rest of the program workouts, no matter how long it takes and no matter what the results are at the end. 

I'm still working 4 days a week of long long hours, so I'm also falling a little behind on my Fitness Trainer Certification studies as well. It's about time I checked in on how I prioritize my time. Because of that, I apologize for the infrequent posts, but I will do my best to maintain the quality of the posts!

P.S. Killed today's workouts! Going to feel it tomorrow! 

Cheers! 

xoxo

Workout of the Day: Chest and Triceps (05/22)

Bikini Booty Summer Body Challenge - Week 3 Day 4 

Have you ever felt like this? Found yourself comparing yourself to others? 

My friend Emily here couldn't have said it better. Instead of comparing your quality and traits to those of others, use the good you see from others and use it to motivate yourself to do more, do better, and work harder. 

If you constantly compare yourself to others, you will only feel unsatisfied. Why? Because you are you, and they are not you. You should be yourself, and most definitely shouldn't try to be "somebody else". For example, Lauren Gleisberg have been my fitness motivation from Day 1. I admire here for many different things, and some days I really wish I could be her. And some of those days, I feel a little down because I keep asking myself "I'm trying to do everything like her. But why aren't I getting the same results?" 

It took some time for me to realize what was wrong there. And it was that I was trying to be like her, instead of being myself. So now, I try to focus on those good things that I see in Lauren and my other motivations. I remind myself that they all worked hard, worked smart, and rounded up a lot of determination and maybe even some self sacrifices to get to where they are now. And if I want to be healthy, fit, and successful like them, I need to learn to build those skills into my life too. 

So remind yourself that instead of wanting to be someone else because of what they have or what they can do/have done, you want to learn those skills they have to be a better you tomorrow :)  

Cheers! 
xoxo

Workout of the Day: Chest and Triceps (05/15)

Bikini Booty Summer Body Challenge - Week 2 Day 4 

It feels good to be back in the gym! 

I had a needed rest day yesterday. However, I didn't like it very much! It felt weird to wake up later than usual and not going to the gym. But I knew I had to do what is best for my body, and that was to take the day off. Some days will be harder than others, but the important part is to fight through it! 

I took the opportunity to cook up a huge breakfast that was packed with protein to help fuel my muscles. 

Gourmet photo taking skills: None 

Ability to cook up a great breakfast: I got it!  

If you're a follower of my instagram, then you're probably aware that I am currently studying for my personal trainer certifcation. A little update on that is that: it's challenging! There's so much to learn, and the muscle names are extremely hard for me, since I have little human anatomy knowledge. 

But I'm excited that I'm making progress every day (despite the distractions), and that I am getting closer to my goal every day! 

Check back tomorrow for the glute workout routine! Can't wait!

Cheers! 

xoxo

Workout of the Day: Chest and Triceps (05/10)

Bikini Booty Summer Body Challenge Week 1 Day 6

Originally, Chest and Triceps were Day 4's workout. Due to the extra rest time I needed, it got pushed until today. Not a bad thing, considering the gym was realtively empty - especially in the weights area. 

It's been a long time since I got a good Chest and Tricep workout done, and toady I hit a new PR of 17.5 lbs for 10 reps on the flat bench dumbbell press :D 

I'm not one who is crazy for hitting new PR's, but when I do hit a new weight, it sure does feel good. 

This almost makes me wnat to focus more on gaining muscle size and hitting working towards new PR's, but at the moment I shall focus on working towards that Bikini Body and continue on with my current program :) 

Also did 15 minutes of much needed foam rolling for my legs, thighs, and glutes. 

Currently debating over meal prep because I'm so exhausted and I don't have a full load of grocery, yet I know how important it is for me! 

Can't wait to hit up the glutes and abs workout tomorrow - it's going to be killer! 

I will post that workout tomorrow afternoon :)

Enjoy your weekend! 

xoxo

Workout of the Day: Chest, Shoulders, and Triceps (02/22)

Dumbbell flys are one of my "love-hate" chest exercises. I really like

them because I can really feel the chest muscles working and the burn

when I'm doing it. However, I usually end up being extremely sore in 

the pecs for the next couple days :P 

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!

Cheers!

xoxo

Workout of the Day: Chest, Shoulders, and Triceps (02/14)

Happy Valentines Day! 

Just because you plan on spending some time with your 

significant other, or buying some chocolate and ice cream 

and watch RomComs by yourself, doesn't mean you can't 

or shouldn't go to the gym today! 

My previous workouts haven't put a whole ton of emphasis

on shoulder exercises, so I wanted to switch things up a bit

for today's workout. More emphasis on shoulders, a bit less 

on the chest. 

For more info on detailed weight and rep ranges, check out my Monthly 
Downloadable Workout plans! This month's workout contains over 
15 workouts, along with recommended rep ranges, set ranges,
 and break times, and more! For more details, click 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! 

Have a lovely weekend everyone :)
Hugs and Kisses
xoxo

Workout of the Day: 02/07 (Chest, Shoulders, and Triceps)

Besides Back and Bi workouts, Chest and Tri's give me a great pump too. 

I love working my triceps, because they make my arm look much

bigger than they actually are :P 

This workout has a similar design to the many workouts that are 

available in this month's Monthly Downloadable Workout Plans.

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

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

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

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! 

Cheers! 

xoxo

Workout of the Day: 01/27 (Chest, Shoulders, & Triceps)

Happy International Chest Day! 

As much as I wanted to jump onto that bandwagon, I found myself avoiding chest workouts on Monday's. Why? Simply because everyone at the gym was doing it and I could never get to a piece of free equipment fast enough. 

Eventually I gave up and did Chest a different day of the week, but I couldn't help but want to fire up my chest muscles today :D 

High reps with fewer sets gets my heart rate escalated and my muscles burning. 

Definitely going to feel this tomorrow! 

I've got piles and piles of notes to go through plus assignments to complete and hand in. Looks like it's going to be a busy and relatively stressful week ahead! 

But hopefully your week has been off to a great start as well! 

Cheers! 

xoxo