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: 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: 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: Legs and Shoulders (05/20)

Bikini Booty Summer Body Challenge - Week 3 Day 2

I was really looking forward to the gym today, but I woke up feel groggy and my ankle was still hurting (I landed on my foot wrong after jumping off the fishing boat yesterday). 

So, I decided that I will do an at home workout today. The above workout can be done at the gym, but many of the moves can be done at home too if you have the equipment. In compensation for the moves I can't do, I will be throwing in parts of Lauren Gleisberg's at home workout exercises :) 

I can't remember exactly when, but this photo really speaks to me now. Growing up I was overweight, and all I wanted to be was skinny. Not healthy, skinny. The approach was all wrong. Once I started to appreciate fitness, and found my passion for health and nutrition, the pieces started falling into place. 

Now, my goal is not to be skinny, but to be healthy, be fit, be confident, and be sexy. What could be better than the radiating confidence you have over your own fit, toned, and sexy body!? That being said, your goals may not be the same as mine. And that is 100% okay. The important thing is to always keep sight of your goals; write it down in your journal, make a pamphlet of it and put it somewhere you can see it. Don't let little bumps and turns along the way make you lose sight of your goal! 

This also leads me to the fact that I've been looking for a line of fitness products (preworkout, protein powder, etc) designed for women, besides Proteenie. Then, I came across FitMiss ! 

I'm currently doing my research on the ingredients behind the products, just to ensure that they are all safe and nothing is crazy. If things turn out well, I would consider investing in this brand! If you use/used this brand before, please tell me what you think about it! 

Cheers! 

xoxo

Workout of the Day: Legs and Shoulders (05/13)

Bikini Booty Summer Body Challenge - Week 2 Day 2 

Love, love, love leg days now! If you were to ask me why I didn't like it before, I would probably tell you because I didn't keep my eyes on my goals and I didn't have the right mindset. 

Right now, my goal is to focus on slimming down and start building my booty for the summer bikini season. Perhaps that is my biggest motivation for leg days! 

Legs day at the gym, and a gorgeous, sunny warm day outside? This girl is HAPPY! 

If you've read my previous posts, you'll recall that my journey started because I simply wanted to "lose weight" and "be skinny". However, that is no longer the case. My journey today is: to be healthy for my age, be happy about my body, and feel confident over my body (and overall more confidence in general). 

In my eyes, there is a difference between skinny and fit. Some people even use the term "skinny fit". When I first started my fitness journey, my goal was to lose weight and be "skinny". But as the pounds slowly started dropping with cardio exercise, I discovered weight lifting and fell in-love with it almost instantly.  

Since then, I have discovered so much and learned so much about healthy eating, exercise, personal training, cardio exercises, and so forth. It only makes me more hungry to learn more about all these subjects and beyond! 

So look beyond the reasons of simply "getting skinny" with your workout / fitness journey. Exercise to be fit! Strong! Healthy! 

Don't starve, eat. Eat healthy, and eat for your body, mind, and soul. 

Focus your energy on yourself and the positive things, rather than others and the negative attitudes and remarks. 

Cheers! 

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: 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: 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

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: 01/23 (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