Why Rest Days are Important! (05/14)

When you work out, your muscle tissues undergo a stretch and contract mechanism, and it will take time (and sufficient protein in your diet) to help replenish the muscle stores (and build on, in some cases). 

If you don't give your body enough time to rest (another reason why sleep is very important for recovery too!), your muscles won't be at maximum potential for the workout! 

I have never been the girl who worked out 5-6 days a week. Maybe someday I will be fit enough and have a lifestyle like that, but I've been able to go a max of 4 days a week. I listen to my body, and my body tells me that I need a day to rest every couple days. 

The Bikini Booty Summer Body Challenge I created started last week, and it was hard to get things back on schedule the first week! I had to take rest days on days when I was supposed to work out, which led to me working out 4 days in a row. My body is exhausted. But I made sure that I got enough sleep, ate nutritious foods (and enough of), and my favourite - taking baths infused with epsom salts. 

What are epsom salts? Epsom salts are composed of magnesium sulphate; two elements that are crucial to the bodily functions. Mixing half a cup of this lavender scented epsom salt into a hot running bath is not only relaxing for my mind, but also to my tired, tired muscles. This is a great way to restore magnesium and sulphate into your system. 

Magnesium is used for nerve impulse transmissions, formation of healthy bones and teeth, and more. Benefits of magnesium include: better sleep, a more relaxed nervous system, bigger and stronger muscles (due to up-regulation of growth hormones), and enzyme function. 

Sulphate helps strengthen the walls of the digestive system, and in proteins found in joints. Together, they are very useful for reducing inflammation, relieving pain, and reducing muscle cramps. 

This bag of happiness was only $8 at my local grocery store, and it's going to keep my muscles happy happy for the next couple months! 

I hope this helps you guys with your recovery days! 

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

Grocery Haul of the Week (05/11 - 05/17)

Aloha readers! 

It's been a little while since I've showed you guys my grocery trips; I had intentions of doing a grocery haul video, but it was almost 10PM when I got home last night and I was exhausted! 

So instead, I shot a simple photo of the things I got. 

I'm starting work in a few days, so I made sure to buy things that could be used in my snacks and as part of my main meals - so I can take it to work and cook it at home! 

So from the haul, I got: 

- Eggs and Smoked salmon (for my breakfast) 

- Bananas (pre workout snack + smoothies) 

- Yogurt (post-workout snack + smoothies) 

- Granola bars (snacks) 

- Turkey sausage sticks (some protein for my snacks) 

- Broccoli, Cauliflower, Mushroom (stir frys) 

- Raw Shrimp (Pan fried in lemon garlic sauce - yum yum!) 

Going grocery shopping is important to me because it allows me to buy the nutritious foods I need to help fuel my growing and changing body. Throughout my journey, I've 

learned many tips and guidelines about how to "shop smart" and "smart healthy". 

           

If you're curious or interested about learning how to eat healthier, or "eat clean", here's some sample grocery lists for you! 

                

 

Cheers! 

xoxo

Workout of the Day: Back and Biceps (05/12)

Bikini Booty Summer Body Challenge - Week 2 Day 1 

Kicking off week 2 of the BBSB Challenge with a Back and Biceps workout! 

Back and Biceps are one of my fav workout combos, so putting them on a Monday is definitely encouraging for me to go to the gym! 

Today's routine is posted below :) 

If you're new to weightlifting, or have never lifted weights before, let me tell you why you should! 

If you haven't downloaded the BBSB Challenge, it's not too late! 

We're one week in, but we still have 5 weeks left! Join me in this challenge to work 

towards your bikini body this summer! 

Download link: 

buy

After the payment process, an email will be sent to you from Sellfy, where you can directly download the program onto your laptop, your smartphone, or your tablet. Please note there is a maximum of 5 downloads! 

Get ready for tomorrow, as it's a legs and shoulder workout day! 

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