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

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

Workout of the Day: Lower Body (06/25)

Hey everyone!
Sorry for those of you who was redirected here from my instagram, and didn't see this post earlier like I had promised. Family plans came up, so I had to post-pone this post!

Anywho, I had a GREAT workout today at the gym. I spent over two hours there working out, which doesn't happen very often. But it was much needed. I started off with some cardio warm up on the stair-master, then did some warm up stretches. After my workout routine, I did some cool down stretches and foam rolled my entire body.

The full workout routine is below

I'm still struggling with my dead-lifts, as I don't have much flexibility on my hamstrings. I've been learning about stretching and flexibility in my Personal Trainer Certification Course, so I'm excited to start implementing that knowledge into my own workouts to help improve my own health and fitness.

I talked to one of the Facility Monitors/Instructors at the gym today about what it would take to be a personal trainer for the facility, and for a independent personal trainer on a contract at the gym. Not everything is working in my favor, but there are definitely possibilities for future opportunities for me there. I just have to keep working hard, keep checking back for job openings, and hope for the best!!

I've got split shifts at work this week, so I'll be allocating some of that down time to my studies and hopefully hitting up the gym just across the street from my work. I'll keep you guys updated with some workouts if that happens!
Cheers! 
xoxo

Workout of the Day: Glutes, Glutes, Glutes! (06/10)

Whipped up a quick glutes workout last night for the gym today! 

I am moving fast with my dead-lifts! Did the Romanian / Stiff-legged dead-lifts last week, and this week I'm challenging myself to do some single-legged dead-lifts :D

I try to incorporate circuits into my workouts ever so often, to aid in the fat burning and sweating components. Sometimes it can be hard when all equipment are used up or if there isn't ample space at the gym. But this workout requires minimal equipment, and can be done easily in one spot almost the entire time! 

If you're working out hard at the gym but still not seeing the results you want or expected, the issue most likely lies in your diet. No amounts of exercise and outweigh a poor or bad diet. 

In order for your body to repair it's muscles and tissues, for your abs to show, it all comes back to your diet. A healthy, balanced diet with all the right foods (complex carbs, lots of fresh fruits and vegetables, lean meats, healthy fats, and moderate amounts of non-healthy fats) paired with challenging workouts is what will help you transform your body. 

I am a preacher of this, but I am not the best person at practice of it. We all have our struggles, and we all have room for improvement. For me, the biggest struggle is the healthy eating part. I love to look up recipes and go grocery shopping, but the habit of cooking meals every couple days to help me stay on track has not sunk in yet. 

Habits take time to build up and solidify. One of these days I will find a method that works for me, and hopefully you will too! 

Cheers! 

xoxo

Workout of the Day: Glutes and Abs (06/02)

Bikini Booty Summer Body Challenge - Week 4 Day 5 

Ladies! I am so proud of myself today! 

I completed the entire workout, and it was a KILLER! 

On top of that, I was actually able to make it to the gym after 4 long working days :D 

My legs were feeling like jelly and was shaking by the time I was doing my foam rolling at the end. 

So with the 4th week of the program, I introduced the dead-lift exercise. 

The dead-lift movement is often known as the best exercise for targeting the glutes and the hamstrings. When I did the exercise today, I learned the reason why. It is HARD. It really works your hamstrings. 

The reason I have put it off so far into the program is because I always had trouble with my squats. My knees would go past my toes, my back posture was not correct, and adding weights to the improper posture didn't help with my back pain. 

For the past 4 weeks, with 2 days each dedicated to some form of leg exercise and squats, I have been able to work on my form - and it has been back-pain free squatting for the last 3 weeks :) The posture is not mastered, but I know I've come a long ways. 

I tried to do dead-lifts with 10 pound dumbbells in each hand, and it was too painful (along with incorrect posture). So I tried 7.5 pounds. Still too heavy. I was started to get frustrated. I put the dumbbells away and started to go through the motion without the weights. Needless to say, some people were laughing at me and giving me side glances. 

But I didn't care - because I was doing it for me and it was helping me! After a few sets of that, I was able to do the movement with 5 pounders. 

Have to keep working on the posture though! 

Chest and Triceps workout tomorrow! 

Cheers! 

xoxo

Workout of the Day: Glutes and Abs (05/23)

Bikini Booty Summer Body Challenge - Week 3 Day 5 

xoxo

Workout of the Day: Glutes and Abs (05/16)

Bikini Booty Summer Body Challenge - Week 2 Day 5 

Abs are still one of my lesser favourite workouts - I pair it up with glute days for a reason! 

At one point I even thought there was no point in doing them because ab workouts aren't what helps reveal abs - it's the diet! No no no. No more of that thinking! 

Ab workouts will help strengthen my abdominal and oblique muscles, and give me greater core strength! This will resultantly help me with my posture and my other workouts :) 

Join me in the Bikini Booty Summer Body Challenge! 

There are still 5 weeks until Summer officially starts! That leaves plenty of time for this challenge! Make this summer the summer where your body is the most fit and toned, and ready for bikini season! 

Check out my "Workout Plans" page for more details on the challenge, and previous post for sample workouts! 

To download directly: 

buy

Cheers! 

xoxo

Workout of the Day: Glutes and Abs (05/10)

Bikini Booty Summer Body Challenge - Week 1 Day 6 

Happy Sunday, and Happy Mothers Day to all my mommy readers out there! 

Unfortunately, my mom is a workaholic, so we won't be spending quality time together until the evening. 

With that said, I'm taking advtange of my morning off to myself and doing my glutes and abs workout! This is one of the many workouts from the Bikini Booty Summer Body (BBSB) Challenge that can be done at home. 

For today's workout, all you will need a set of dumbbells and a stool/chair! 

"No matter how you feel, get up, dress up, and show up" :) 

I'm feeling nice and sore from yesterday's awesome chest and tricep workout, and so is my boyfriend (who came along to the gym with me). Fingers crossed I'll be feeling at my best to kick off Week 2 of the program with a Back and Biceps workout tomorrow! 

Going to take the rest of the day easy and just spend time catching up on fitness related readings and the novel I'm reading. I was a book nerd when I was a kid, and I still am. I love to read - it gets hard to balance that out with homwork, studying, and textbooks reading during the school year. Which is why I am taking advtange of summer and doing lots of reading! 

"Knowledge is power" and "Don't ever stop learning". A couple quotes that I will live by. There is so many new things being discovered new day, meaning there is always something new to learn each day. Take advtange of that! Don't let the opportunity go to waste :) 

Cheers! 

xoxo

Clumsy Injury Leads to a Rest Day

Normally around this time on a Thursday morning I'm already at the gym. 

But since I was a clutz on Monday and fell down some stairs in my lecture 

hall, I sprained my ankle and can't really do much walking. 

This was the leg workout I was going to do today to build that booty! Just 
because I can't do it, doesn't mean you guys can't! Feel free to tag me 
in your workouts on instagram with #sellychanfitness so we 
can support each other and show off our progress! 

Tip: Remember to squeeeeeze your glutes! I find that my

 glutes are more sore the next day when I really focus on 

contracting the muscles rather than just going through 

the motions of things. Squeeze your glutes for a couple

 seconds while the leg is extended during kickbacks to 

really feel the burn! 

Cheers! 

xoxo

Workout of the Day: 01/21 (Leg Circuit; Glute Emphasis)

Today's workout is "Booty Building Leg Circuit". It's another dollar a day training workout that I downloaded from Fitness Barbie Lauren Gleisberg's blog. 

This workout was supposed to be done yesterday, but the gym was super packed and people were being rude and weren't sharing machines. I gave up and left, but re-did the entire workout this morning.

After being incredibly sore from the upper body circuit workout, I knew exactly what kind of workouts to opt for when I'm looking for  a good challenge. 

Lying hamstring curls - 35 lbs 

Abductor machine - 30 lbs 

Wide stance squat (no machine)- 8 lbs db per hand 

Cable kickbacks - 10 lbs 

Db stiff legged deadlift - 5 lbs db per hand 

Walking lunge - 10 lb db per hand  

With my heart pumping and a lot of sweat dripping off my body, this was definitely one of the greater workouts I've had in a long time! Looking forward to a rest day tomorrow, and then another upper body circuit! 

Baby muscles are growing! 

Cheers!
xoxo