8 New Year Workout Tips (01/01)

Aloha readers! Happy New Year! 

May the new year be a year of rewarding, hard work for you, allowing you to achieve the things you want! For many of you, you may be taking the first steps to making those New Year Resolutions into a reality. 

These new year workout tips has helped me in the past to start off the new year right, and I hope you'll find them helpful too! 

1. Be Realistic - Take a good look at your goals. Are they realistic? If not, re-evaluate them. Set obtainable goals, and start off slowly. Take baby steps each day towards your goal(s). To learn more about goal setting, check out my S.M.A.R.T. Goal setting article. 

2. Plan Ahead - If you fail to plan, plan to fail! 

3. Outline Your Plan - List the top 2 things you want to achieve in 2015. Then list what steps you're going to take, what you're going to do to express those steps, and write them all down. A planner will come in handy for planning out goal deadlines, and keeping yourself on track. 

4. Talk About It - Get excited! Tell your friends and family members, share you resolutions on social media! Use this as a method to keep yourself motivated and accountable. 

5. Track Your Progress - The scale may be the first method to use, but other methods like measure body circumference and before and after progress pictures are equally as effective. In fact, they may be better than relying on ONLY the numbers on the scale.  

6. Don't Beat Yourself Up - If you fail or have slip ups, get up and do it again. Don't give up on trying. No one accomplished anything by giving up after their first try. 

7. Stick To It - If you're doing something you've never done before, it will take some time to build it into a habit, especially with workout out. You may feel sore for the first few days, but don't let that stop you from keep doing it. Be sure to get plenty of rest. It can take up to 21 days for a new habit to become a solid habit. 

8. Enjoy Your Workouts - If you don't like it, why are you doing it! You should be liking / enjoying what you're doing. getting tired of the treadmill? Try the rowing machine! Or ditch the machines and pick up a pair of dumbbells! No really sure what you're doing, or if you're doing it right? Get a customized workout program from a trainer! This may also help you get guidance on the goals you've set! 

Leave a comment below and tell me what your resolutions are, and what you're going to do to achieve them! Have a great new years weekend! 

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

Workout of the Day: LEG DAY (10/05)

Aloha readers! 

To all my Canadian readers, I hope you all had a fantastic weekend! 

Mine was pretty standard - lots of studying, some food indulgences, hehe. 

Fall season is here, but so is midterm season for all my fellow college and university students out there. Times like this can be stressful and anxious, and like many others, I had to put aside a couple workouts in order to make time for my family and studying. 

Today, I survived what was not anticipated to be a very nerve wrecking exam. The good part is, I made it to the gym alive and smashed my leg workout. The most intense part was having my heart rate go up to 170 just from squatting - thanks to Mr. Hyde preworkout from ProSupps! 

I wanted to work my legs extra hard today (which, I am currently regretting, as I sit here typing this), so I modified my workout a bit and added some exercises from 21 DayFix to target my core and inner thighs 

I'm also working on planning some blog entries out, so it's not always just my workout routine and selfies - it would most likely be a small series of different topics. So I'd like to ask for your help, so please comment below or email me and tell me what more of you'd like to learn about!! 

Weight loss training routines? Muscle toning routines? When should cardio be done? What are macros, and how do they work? Leave me your feedback! :) 

Happy Hump day and keep squatting ladies! 

Cheers! 

xoxo

Good Morning, Beautiful (10/11)

Aloha and Good morning, my lovely readers! 

It has been a while since I've posted, and like usual, it's because the school work has caught up to me. 

I kid you not when I say I spend my entire day, in this order: wake up, eat breakfast and drink coffee, commute to school, class, fit in a workout when I can, lunch, another cup of coffee, class, study for a few hours, maybe have another cup of coffee, study some more, head home for dinner, then study so more and go to bed. 

It's a pretty boring and mind-intense kind of lifestyle these days. My attempt to get everything done is always defeated by the realization that there is much more to do afterwards. However, I do have good things like checking in with clients and reading their responses to the programs I wrote for them. 

Here's one I got yesterday! 

It truly puts a smile on my face when I see that I am able to do what I love and help people make healthy choices and live a healthier life. For a moment I forget about all the workload that is on my plate! 

If you're interested in getting a customized workout and nutrition program, I will be taking on new clients around December. You can email me @ selinachan.buisiness@gmail.com , or leave a comment below! 

I hope you lovely's all have an amazing Thanksgiving weekend, as now I must go back to my books and slave away :P 

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: Legs, Calves, and Core - 09/15 (Week 1)

Aloha readers! 

Guess what day it is today...it's LEG DAY!!! 

I put my gym session in between my classes today, so I was on a time crunch between getting my workout in and done (full effort, no half ass shit!) and getting some lunch in my stomach - so no selfie today :p 

However, I'll remind you of this! 

Today's workout routine consisted of the following: 

(BW = bodyweight) 

My knee tends to crack a LOT when I've got it at a bad angle or there's too much pressure on it. So as you can see, I went with bodyweight lunges instead of DB lunges. Slowly working back to using dumbbells! 

Also focused a lot on my squatting form and my breathing during exercising. 

I definitely felt a sense of accomplishment when I was able to do 10 reps of bodyweight squat with good form, AND had my heart rate up in the 130's :) I've struggled with my HR in bodyweight workouts when I don't push myself hard enough! 

Even though it's a bit more stressful to try and fit in my sessions between classes (when I'm used to doing it after), it feels good to know that I'm putting my break time to good use and not just "wasting my time" on social media sites browsing. I think this is one step forward in improving my time management, as it allocates more time after school for me to study and spend time with friends and family 😉

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