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: 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

Lifting Weights Changed My Life

I'm not joking. 

I've heard all of the "if you start working out you will feel better about yourself". And that is true. But I was mainly sticking to cardio and believed in the myth that lifting weights will make a woman bulky or "unfeminine". But lifting weights was one of the biggest moves I made for myself, and it has changed my life. 

It was May 2013 when I started lifting weights. I even remember taking Wednesdays off so I can go to the gym to use the weights - I called it Weights Wednesday xD 

I think after about 3 weeks, I started to really see some results - especially in my arms. I was hooked! I started to go maybe twice a week. The only thing that was holding me back was the soreness xD I was such a baby and would not go more than two days in a row because "I was too sore" :P 

I love lifting weights, but sometimes I feel like I'm not doing it enough to be really pushing myself. Sometimes I feel like I'm not really getting anywhere with it. I've always been in my comfort zone when it comes to the weights on the machines (ie. lat pull-downs and cable rows). It's rather in the free weights that I'm able to keep increasing the resistance. 

I blame the lack of consistency I have with the gym and the gaps I have between gym sessions (ie. 3 days off work and at the gym, and then 4 days at work with no workouts except walking all day). 

But the point of this post is that - doing something you've never done before, or have been afraid to do, maybe be the best choice of your life (except for drugs!) 

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: 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: 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: Legs and Shoulders (05/27)

Bikini Booty Summer Body Challenge - Week 4 Day 2 

Leg days get tough when you've been standing on your feet all day waiting on tables :( 

I'm still trying to figure out a way to work these workout sessions around my work schedule, so that not only can I make it to the gym but don't feel exhausted like I always do after work. 

If you have any tips/pointers, please let me know! 

So I talk about building a booty and doing leg workouts pretty often, but today I wanted to address something else - how to melt belly fat. Obviously, there is no way for spot reduction on our body. A flat, and toned midsection will have to come from a proper, clean, balanced diet. But I also believe that there are certain foods and liquids that will better the process of the flat midsection. 

1. Eat six meals a day - eating many smaller meals a day helps keep your energy levels balanced and prevent you from overeating big meals. 

2. Choose foods that swap fat for muscle - Choose 2 or 3 of these foods in 3 of your major meals, and at least one of the foods in  your snacks 

eggs, nuts, leafy greens, vegetables, berries, lean meats and fish, beans, peanut butter, and oatmeal 

3. Know what to drink - Drink plenty of water. An average female requires 2.7L of water intake a day, depending on the person. This intake comes from all sources - water, fruits, vegetables, milk, juice, etc. 

4. Know what not to drink - alcohol is pure sugar, and it can affect your body in many ways. Firstly, too much simple sugar intake is not good. Secondly, it can make you feel bloated and affect your food intake. Lastly, it can affect your body's fat burning rate and encourage the storing of fat. 

5. Eat dairy - choose for low fat dairy options. Dairy products help strengthen your bones. Aim for 1200-1300mg of calcium a day, with adequate vitamin D intake to help with the absorption of the calcium. The better of a reason to go out and get some sun! 

6. Eat more of the right fats - try to limit the amount of saturated and trans fats you consume. Make an effort to consume more monounsaturated (flaxseed, olive oil) and polyunsaturated fats. Aim for 1 1/2 tablespoons of these healthy fats per day.  

I hope these tips will help you make some healthier choices in your daily meals to help with burning the fat! 

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: Legs (05/21)

Bikini Booty Summer Body Challenge - Week 3 Day 3 

I did an at-home leg workout yesterday, and despite it being a good workout, I still don't feel like I pushed myself hard enough. So, I went back to the gym today and did a routine that was a little bit more intense. 

Today's routine included: heavier than usual dumbbell squats, dumbbell walking lunges, lying curls, split squats, and weight calf raises. Let me say that I am currently sitting on my chair with a lot of pain in my quads :D 

Did some good foam rolling as well, since I have a lot of work ahead of me the next few days. Also going to take an epsom salt bath later tonight to relax these leg muscles! 

This picture perfectly describes me right now :) 

I'm starting a part time job this week, so I'll be working 4 days a week. This means I will have to rearrange my workout schedule to accommodate for work. However, this is good news for me, because I need to start saving for my tuition. Speaking of school... 

I have been accepted into the Dietetics Nutrition Program at my University!!! I am beyond happy to have received this email, because only weeks ago I was worrying about not being admitted and the long line of other issues that would arise because of that. I am so glad that my countless hours of studying, and occasional overnights at the library, has finally paid off! 

I'll keep posting workouts and motivational tips for you readers on the days I'm working! 

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

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: Legs and Shoulders (05/07)

Bikini Booty Summer Body Challenge - Week 1 Day 3 

I can't deny that I dread Leg Days - I'm hoping that changes by pairing it up with some shoulder workouts. I moved this week's Legs day to Wednesday because I needed 

a day off yesterday. I woke up with my whole body being sore, my neck 

was hurting - it was just terrible. 

Like many other girls, I want to have a nice round booty and toned thighs - they can be big, 

as long as they are toned. However, with leg days being the days I drag, I tend to skip them, 

or not push myself as hard as I could. 

But that's about to change! 

I killed my leg workout today! 

This is my tired face after the workout - sweat, sweat, and more sweat! 

This summer is going to be different, and I am ready to commit to these changes! 

The workouts in the Bikini Booty Summer Body challenge are familiar yet challenging for me. Week 1's workout is similiar to things I normally do on leg days. As the challenge 

progresses, the workouts change up; greater intensity and new workouts to 

keep my booty guessing. 

Check back daily for new workouts, including killer leg workouts to come! ;) 

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

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

What to Expect in the Upcoming!

Happy Easter Weekend!

I'm back to tell you that the blog is now off hiatus - and hopefully I'll be posting on a more regular basis again! :)

So to give you guys a quick look at what's to come in the short future and further into the summer

1. Continuation of daily workout posts - posting my daily workout routines were a big hit on the blog, so I plan on continuing to do that! I do have to admit that I spent a lot of time trying to make it look fancy and pretty, and it really wasn't time efficient. I may take another shot at it again, but sometimes keeping it nice and simple is the way to go :)

2. Keeping some of the old things the same, I want to add new things to make the blog more exciting. For this reason, I'm going to start posting more grocery haul photos and videos, and hopefully even some fitness clothing/related item hauls (depend how tight on cash I am going to be this summer haha)

I can get a little crazy during grocery shopping, so that's always fun to watch! And what girl doesn't love shopping!!

3. They say that the best way to represent what you do is to have and show what you're selling. I'm selling a 6 week bikini booty program right now, and I will tell you that I don't have that bikini booty. That's the whole reason I have designed this program, and the reason why I'm going to do it myself. 

Sure sure, I can trial run it on myself this summer and then release it next summer, but who wants to wait another year to feel 100% comfortable and happy at the beach in their swimsuit. So that's why I am eager to get it out this summer, and to trial run it on myself to show you guys the results. The workouts are all based off of and in combination with new workouts that I've put together, so I know they work. 

Here's a sneak peak at what's in the program:

                                 

                     

The official release date will be sometime during the lats week of April, but you can pre-order it in the meantime at a discounted price

buy

4. There's also going to be giveaways of all sorts in the next few months, varying from food to clothing, shopping sprees, and all other possibilities! So stay tuned for more news on that!

That's all for now everyone!
I hope you're all as excited as I am!

Cheers!
xoxo