What Inspires Me to Help You

Yesterday, I was scrolling through my instagram feed, and I happened to come across a post by the gosupersisters. It really touched me, not only because of similar situations among our family, but because of their passion for health and fitness. It reminded me of why I took the first steps of starting my own fitness journey, and what inspired me to help others. 

"Did you know more Americans die from heart disease than anything else? We know the dangers firsthand. When I was in third grade, I remember our mom telling us to GET IN THE CAR NOW because dad was sick and needed help. We drove to the hospital while he was in the backseat clutching his chest. We waited in the hospital for hours, unfed, sleep deprived and extremely scared. Our dad almost died that day. His heart, it just stopped. The unhealthy lifestyle finally caught up with him. 

Growing up in Michigan, you're not often exposed to healthy eating or exercise unless your parents teach you. Especially if you live in a food "desert" where you don't even have access to healthy food at all. But you still have to TRY. Why? Because people who care about you are depending on you. As if watching our dad almost die as kids wasn't scary enough, several years later he was scheduled to have spinal surgery and it got delayed due to his heart condition. 

Sadly for him, that delay was too much. His spinal discs slipped and severed his spinal cord, paralyzing him from the waist down. He can walk now after years of physical therapy, but not well. He's been disabled ever since. 

We don't just share exercises and recipes to help you "look" a certain way. We want you to have a better quality of LIFE because we've seen firsthand what poor choices can do to a persons health and how it can affect literally everyone who knows them. If we are looking at the bright side, this experience made is who we are now. We take care of ourselves much better now and the thing is... We also look younger now than we did years ago, simply for the fact that we eat well, hydrate and strength train on a schedule."

After reading their post, it made me reflect upon why I chose to take the first steps to living a healthier lifestyle, and why I want to have the knowledge and the capability to help others to do the same thing. 

Because I've watched someone become ill and lose their life over a bad lifestyle habits, and it created a huge impact on my life. 

I knew I wouldn't want to follow the same footsteps, and I wouldn't want to see anyone I love and care about to follow those footsteps either. I want to be able to help others live a healthy life, while bing happy at the same time. That is what inspires me to help you - to help you take the steps needed to develop healthy, lifestyle habits! I'd like to help you live a life where you're not only healthy, but be able to have confidence in your own body image, while making healthy choices and still being able to enjoy yourself! 

Online coaching is now available for any of you who are interested! Let me help you take those first steps to living a healthier, happier life! Send me an email at selinachan.business@gmail.com to get your fitness and nutrition plan started today!

Happy Sunday! 

Cheers! 

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

Save Money While Grocery Shopping! (02/20)

The boyfriend came and took me to grab a sandwich at a coffee shop (delicious by the way), and then he took me grocery shopping.

What I love about grocery shopping

• The thought of having complete control over what I put into my cart/ my stomach makes me feel strong and independent. 
• Being able to put the knowledge I have to use makes me feel useful! 
• Saving money!!! Even though buying groceries cost money, it saves you money in terms of discounts, savings, and not eating out! 

My super-saver-bargin-coupon digging side kicked in last night when I was putting my grocery list together, and I made sure I looked through several different grocery store flyers for the best deals. 

Today, I chose superstore. Their produce was significantly cheaper than it's competitors, not to mention that I also have their Mastercard and Points card, which means that I get points for shopping there (which equals free groceries in the future, for those of you who don't know!) 

My Grocery Haul of the Day 

All for under $50! 

Everything here will last me over a week, maybe week and a half or more. I've got some regular fruit yogurt and greek yogurt, organic frozen fruits for smoothies, fresh vegetables, and some meat :) 

What I felt the best about when leaving the store is not only did I save money on my groceries, but it also contributed to this: 

Which means free groceries next week! And to take that another step further, I recently discovered a website called SnapSaves. What you do is look at the weekly offers, decide if you need to purchase those things, and scan+send the receipt to them after shopping - and you get money back for it! Sign up today so you can start saving too! 

This makes me look forward to the next grocery trip in a couple weeks! 

Happy Hump Day everyone! 

Cheers! 

xoxo

Workout of the Day: Legs Day Circuit (02/20)

It should say "leg curls" instead of leg circuit on the first set of 

exercises xD. This is what happens when you try to juggle many

things at once! You make mistakes! 

It's important to live life with a balance, and same goes with your workouts. 

It's understandable to train the upper body more than the lower body

because results seem to appear faster, but this can lead to muscle imbalances! 

If you're starting to wonder why I'm doing certain workouts different

days of the week, it's because I'm following this month's downloadable

workout plan! 

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!

Happy Workouts! 

Cheers

xoxo

Workout of the Day: Back and Biceps (02/18)

Today's workout is more of a pyramid style - not in terms of 

repetition though. I find it more effective (as in feeling more 

sore or tight muscles the next day) when I work on my primary

muscle exercises before doing isolation exercises. 

Tip: The back exercises also engage your bicep muscles, so 

when you get to the last 3 exercises, focus on lighter weight 

but higher repetition to really push those muscles to fatigue! 

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!

And here's a sneak peak at what's coming up this summer!

Hope everyone's week has been off to a good start! 

Cheers! 

xoxo

Workout of the Day: Abs & Cardio (02/16)

Just in case you guys were wondering why there's a lot more Abs 

and cardio workouts floating around this month ;) 

I've always wanted to have a flat mid section since my teen years, 

but I never found the right, healthy way to do it. Even today, 

it's still a struggle and work in progress! 

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!

Enjoy the rest of your weekend! 

Cheers

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: 02/05 (Abs & Cardio: At Home Edition)

Wednesday's are my longest school days, and I'm usually exhausted

by the end of the day. Instead of lifting heavy at the gym, I'd rather

spend some time at home working on a Ab circuit. 

Speedbags: Use your right arm and cross punch to the top left corner, and 

your left arm and cross punch to the top right corner. Engage your abs

 as you move from side to side!

This workout is similar to workouts that can be found in my

Monthly Downloadable Workout Plans (MDWP). MWDP includes both 

workouts that can be done at home and at the gym. If your goal is to 

build muscle and shed fat, then these workouts are suitable for you.

 They are based off of previous workouts I've created and posted on my blog. 

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

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

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! 

We're half way through the week everyone! 
Keep pushing! 
I've got stacks of studying and assignments to get back to now :P 

Cheers

xoxo

Workout of the Day: 02/03 (Bootylicious Leg Workout)

For my female audience, most of us probably want to grow our
booty or shape our booty. Unfortunately, that doesn't come easily.
Today's booty leg workout will target your glutes, hamstrings,
and part of your quads too. 

This is one of many similar workouts that can be found in my
Monthly Downloadable Workout Plans (MDWP). MWDP includes both 
workouts that can be done at home and at the gym. If your goal is to 
build muscle and shed fat, then these workouts are suitable for you.
 They are based off of previous workouts I've created and posted on my blog. 

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

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

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! 

Hope everyone's Monday is also off to a great start! 

Cheers! 

xoxo

New Programs: February Workout Plans Available for Download!

Hey fellow readers!

If you've been following my instagram, then you're aware that I've been

 working on yet again - a new project.

Many of you have been asking me for a more "schedule-oriented" workout plan because you're a student or a busy person with a crazy, busy life. Well, you asked for it, and here it is! 
Monthly Downloadable Workout Plans include both workouts that can be done at home and at the gym. If your goal is to build muscle and shed fat, then these workouts are suitable for you. They are based off of previous workouts I've created and posted on my blog. 

In this month's dowloadable workout plan, you'll find

• a flexible monthly calendar layout of different workouts to be performed 
• over 15 different workout routines to choose from 
• tips on improving your workouts
• recommended rep, set, and break ranges...

All for only $5 a month! 

The workout will be available for download every day of this month, 

and feel free to jump in any day of the month! The workout is based on a rolling split style, so you can jump in any day of the week and continue to move through the rotation.  

buy After payment, sellfy will redirect you to the page where you can directly download the document to your computer, phone, tablet, etc. Please note there is a maximum of 5 downloads per transaction. 
For those who are interested, here is a sneak peak at what's in this month's download: 

Here's to a fresh start for the month of February! 

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: 01/28 (Abs & Cardio)

I've never been a big fan of Ab workouts, mostly because my weak little 

ab muscles burn out so quickly :( This circuit will target mostly your

 abdominal and obliques, and get your heart pumping simultaneously. 

Nothing like a fat burning abdominal circuit to reveal those abs! 

(Along with a healthy, clean balanced diet of course ;) ) 

Tip: If you're used to including Ab workouts in your routine,

 feel free to add some weights! For example, you can

 use a medicine ball for crunches and russian twists! 

Baked Chicolate Brownie Quest Bar! Decided to try that out today after so long, and my oh my. My taste buds were in heaven. To make this:   1⃣  microwave quest bar for 10 seconds   2⃣   flatten/roll out the quest bar   3⃣   Cut into 3 or 4 pieces   4⃣   Bake at 350 for 6-8 minutes. 

Cheers to abs in the growing! :) 

xoxo

P.S. Don't forget to subscribe to my blog for updates and exclusive content! (Link is in side panel of blog) 

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

Workout of the Day: 01/25 (Back and Shoulders)

Today's workout focused on back's and shoulders again. I did lat pull downs instead of single arm rows this time. 

Shoulders is one of the lesser worked part of my body. But when I do work on it, I feel the strain and DMOS almost as fast as a couple hours later. It makes my shoulders tense, and my head feels heavier on my shoulders. 

But the efforts will pay off when I see it grow ;) 

Barbell rows - 30 lbs 

Lat pulldown - 57 lbs 

Cable row - 57 lbs 

Dumbbell press - 10 lbs 

Dumbbell raise - 10 lbs 

Side lateral raise - 12 lbs 

I suck at taking pictures of my back, but I will try to do that next time I work my back :) 

Have a great weekend! 

Cheers 

xoxo

Workout of the Day: 01/24 (Bicep Bananza)

Couple weeks back, I remember blogging about how I had the intentions of putting extra focus on one muscle group each month. Evidently that hasn't happened, but my biceps are definitely one of the prioritized areas for me. Why? Because it's probably what I flex the most in all my pictures (guilty!). 

Tip: It's easy to just go through the motions during 

bicep workouts. To really maximize the workout, 

focus on squeezing your biceps (or muscles in general) 

for a couple seconds when you're contracting 

your muscles (tummies in!) 

Here's a little progress update on my baby biceps 

(approx. september 2013 and now) 

Happy Friday! 

Cheers :) 

xoxo

Workout of the Day: 01/23 (Back and Shoulders)

Hey fellow readers! 

Here is my back and shoulders workout for today. 

If you haven't noticed, workouts are now being posted in a more fashionable  and eye appealing manner ;) I hope you guys like it! 

There will be more updates and many more changes to come on my blog, and I'm both happy and excited for what's to come soon :) 

Tip: When you're doing bent-over rows, focus on engaging 

your muscles rather than just going through the motions 

of it. Try to count to 2 in your head before moving 

on to the next rep :) 

Cheers!

xoxo