What's In Your Planner? Planner Addict Post (01/06)

Aloha readers! 

I wanted to share with you guys something that's very dear to me that is not as fitness related. Planning. 

I like to plan things out, plan them out ahead of time, plan out little events, get-togethers, or a series of "events" for something ie. blog post writing. I take pride in it, because the organization, the clarity, and the neatness and various colours I can use in my planners make me feel relaxed, proud, and accomplished. 

I've just planned out how my next day or two will run, in order to help me be efficient at getting things done, in order to get me closer to my goals. 

A snapshot of the planners I've used/use in the past/present 

These 4 planners were used in the span of 3 calendar years, from left to right. 3 years ago, planners didn't have the same meaning as they do to me today. They used to be just another notebook for me to write down my homework assignments in. Then I grew up - became a big girl. Realized all the things I need to and want to do, and took planning a little more seriously. 

My personalized planner in the bottom right corner is one of my favourite planners. I've used it the past school year, and it has REALLY helped me keep track of assignment and exam dates, what I should be studying on different days, when to go to the gym and what kind of exercise I did. Most importantly, I started using the hourly planning guide - planning my day out by each hour. This helped me plan out what I would do throughout the day, and if I ever got off track, I can always look back at it to figure out what I should be doing. Best thing? I get to see the loves of my life on the front cover every time :) 

The Passion Planner - My newest planner for 2015 

I love everything about my personalized planner, with the exception of choosing a size that was a little too small than I needed. But everything else is customized, and I love everything about it! 

I recently came across this Passion Planner when my friend shared a link about it on Facebook, and from Day 1 I was hooked. 

This planner is not just a planner. It's so much more, and it will change your life. It has played a big role in developing the planner-guru inside of me. 

Inside the Passion Planner 

I won't bore you with details on WHY the passion planner is a life changing planner, but you can read more about it here. This is an insider look of what my upcoming week will look like with school resuming. Each day of the week is nicely laid out with plenty of room to write and schedule in your appointments and commitments.  

Crazy sticker shopping on Etsy 

With the discovery of the Passion Planner, I also went on Etsy for the very first time and bought a bunch of personalized stickers and other stickers for this lovely planner. Each day of the week runs from 6 AM to 11 PM, allowing you to thoroughly plan things for the entire day. 

One thing I am trying to do more in the year of 2015 is to plan more time for myself - I call it quality time. These lovely royal baby blue stickers will be placed on different days of the week as a reminder to myself :) 

Quotes found in the Passion Planner 

Another cool feature about the Passion Planner is the different inspirational quotes placed on each week. They all inspire you do to something new, or out of the ordinary to help you keep moving forward. You know what they say - You have to do what you've never done before to achieve something you've never achieved before. 

Hopefully after reading this post you'll realize how much FUN planning is :D and how it can be an important component in helping your prioritize your life in general, including health and fitness related priorities! 

Off to do some more planning now :) 

Cheers! 

xoxo

How To Start Workout Out In The Morning (01/05)

Aloha readers! 

So after looking at this posts tittle, you might be wondering "why would I want to start working out early in the morning ANYWAYS?" Well, for one thing - it frees up some time for you to do other things during the day! You won't have to worry about not having enough time to work out, or pushing aside other tasks to go workout. Or worse, pushing off your workout and completely skipping it. 

Early morning workouts can also help you feel more alert and awake, helping you get ready to take on the day, as well as improving your sleep, acuity, and productivity. But it can be hard - especially if you're not a morning person to being with. 

For myself, no matter how hard I try, I can't seem to get myself out of bed at 6 or 7 AM - unless it's something like getting ready for school. I'm the type of person that likes to sleep in until noon if I can, so I try to wake up around 8:30-9:00 to start my day off. If you're like me, and want to start waking up early to workout - or start your day off earlier - check out the 8 helpful tips below! 

 Ease into it. Start by setting your alarm clock for 20 minutes earlier than usual, and repeat that for an entire week. Then for the second week, set your alarm clock back another 20 minutes. Do this until you reach your desired "wake up time". It will take a few weeks, but this small increment can help your brain adjust. Try to aim for going to bed 20 minutes earlier too. 

 Set up a workout schedule for the week. Planning ahead of time will take you that much closer to success. It can help no matter what time you want to schedule your workout. This can be applied to work too. By planning both these schedules out ahead of time, you can plan busier days at work as your rest days, and vice versa. Building your schedule ahead around something you're looking forward to can also be an incentive to work harder/ be more productive on other tasks! 

Simple, but effective 

Ease into your morning workouts. If you've never woken up at 6AM for a workout, don't set yourself up for 4 gym sessions in a row at that time. Chances are, you aren't likely to make all of them. Start by scheduling one workout a week early in the AM, then slowly add days in as you get used to waking up early. To add some incentive to waking up early, plan something fun or exciting for that evening. Knowing that you've committed your time to something else you don't want to skip, you'll be more likely to get out of bed to do that workout! 

Determine your workout before bed. Be specific! Work agendas can help maximize efficiency if you plan out what you want to do. Rather than telling yourself "I'm going to workout before going to work", tell yourself "I'm going to wake up early and jog 2 miles before going to work." 

Lay out your workout clothes somewhere visible the night before. Setting them somewhere you can see them when you wake up will create a trigger, reminding you that you've committed to waking up early to workout this morning. Plus, you don't have to dig through the closet for something to wear in the morning. This won't give you the excuse to crawl back into bed because you "couldn't find anything to wear". If you plan on working out outdoors, check the weather forecast the night before and pack something suitable. 

Pack your gym bag the night before. If you do it last minute in the morning, chances are you'll use that as an excuse to not leave the house, or you end up forgetting things you need. As you start developing this routine, make a list of the essentials you need to pack - towel, water bottle, headphones, shampoo, soap, etc - leave this list somewhere visible while you're packing your bag the night before. 

(http://fierceforwardforlife.com/2013/08/fridays-fierce-pick/)

Get a good nights sleep. Sounds simple and easy, but it's more important than it sounds. Allowing your body to get a good nights rest will allow you to feel fresh and recharged the next morning. 

Think positive thoughts. It can change your outlook on waking up early completely. Rather than thinking how tired you are and how badly you want to crawl back into bed, think about the exciting things you have planned! Think about how great you'll feel during and after your workout, how accomplished and refreshed you will feel. You'll be ready to take on the rest of the day! 

Lastly - remember, the only workout you'll regret about is the one you didn't do! 

(http://collectivelyconscious.net/memes/your-mind-is-a-powerful-thing-when-you-fill-it-with-positive-thoughts-your-life-will-start-to-change/)

I'm going to implement these tips into my routine to help me get up early for school and kick off my workout! I hope you'll give them a try too - leave me a comment below if you do ! 

Cheers! 

xoxo

5 Tips To Get You Energized (01/03)

Aloha readers! 

The holiday season is slowly starting to wrap up, and some of you may be struggling to get back into the routine - or building a new routine that helps improve your health and fitness. 

Here a few quick tips - simple things that you can do on a daily basis to help you feel recharged and energized. 

1. Replace soda with water. A quick caffeine boost from an espresso may help you with your workouts, but consistently loading your body with caffeine throughout the day isn't healthy. It can have the opposite effect - caffeine crashes or withdrawal - and leave you feeling even more tired. Water will help you stay hydrated, flush out toxins, and boost your energy levels. 

(http://www.prevention.com/health/healthy-living/your-body-diet-soda-infographic)

2. Eat less salt and processed foods. Salt retains water, and can make you feel more bloated. This bloating feeling can contribute to fatigue. It can also increase your blood pressure if consumed in high, excessive amounts for long periods of time. 

3. Get more sleep. Lack of sleep, or good quality sleep can decrease energy levels. Aim for 6-8 hours of good quality sleep each night. 

(http://www.pinterest.com/pin/424886546067639345/)

4. Adjust your posture. Good posture is key. How do you feel when you're hunched over your desk, back-rounded, compared to sitting upright and doing your work? Not only does your energy level improve, but it can also help engage your core muscles. 

(http://restoremyposture.com/2013/02/06/susy-russell-physical-therapy/)

5. 20 minutes of cardio or active moving each day. It can help you recharge and refresh your brain. This can be done in 2 10 minute intervals if you spend a big part of your day sitting. 

Not so bad, right? Leave a comment below and tell me what you like to do to feel energized after giving yourself an extended break. 

Cheers!

xoxo

You Don't Like to Exercise - But You Want To Start Working Out (01/02)

Aloha readers! 

We're two days in to the new year, and many of us have set new goals and resolutions for the new year.  You've come to my blog probably because you're searching for ways to be more physically active and be more healthy in 2015. 

But exercise may not be "your thing", you say. You've tried going to the gym regularly, maybe you've even tried purchasing expensive, yet ineffective, programs, detoxes, or exercise equipments. Only leaving you feeling unmotivated and disliking what you're doing. 

So what do you do? And how are you going to do it? If you're starting a new exercise program, your goal shouldn't be to become super buff, or lose a tremendous amount of weight (without the guidance of a trainer or a health professional). The first step should be getting to a point where you don't hate exercise anymore. Consistency will lead to results, and with that, you'll be more encouraged to work harder. 

Choosing a program that's very hard or super challenging may seem logical at first, but soon you may find yourself struggling and quickly losing motivation. It's not necessarily about choosing a challenging program, but rather choosing one that you CAN do, allowing you to STICK to the program. 

Once your fitness level starts improving, you'll enjoy the activity of exercising a bit more, and then you can venture off to try new things. But until then, choose something you KNOW you can do, and STICK TO IT. Like Nike said, JUST DO IT - whatever it is. Do it regularly - no excuses! Keep it simple, fun, and energetic! 

(http://www.pinterest.com/pin/502925483358444596/)

Here are 9 tips for starting and sticking to an exercise program that you choose. 

1. Find and build consistency. Like previously mentioned, make a commitment to your program and do it consistently. If you can't do it consistently, re-evaluate the program and make it more suitable. 

2. Take baby steps. Ever tried to jump too far, fell, and scraped your knee? It's the same idea for working out - except you're hurting your motivation and self-esteem. Progress a little bit each time, and do a little bit more each time. 

3. Choose something fun. Workout programs or routines don't always have to be dumbbells and treadmills all the time. Yoga classes, dance classes, martial arts, mediation classes - there are so many FUN options to choose from! Find your fun! 

4. Bring a friend. Motivate and compete with each other. Workout partners are great for keeping each other accountable, and it can feel less scary if you're trying out something new.

(http://womenshealthency.com/articles/bodybuilding-in-the-female-world/)

5. Join a sport team. It could be a new sport, or a sport you've played before. What can be even better than exercising with a friend? Exercising with a group of friends! Not to mention the socializing component too if you're trying to expand your network. 

6. Build an energizing playlist. Music can take you a long way. Do some searching online to create your own playlist, or download a pre-made one. Songza app has hundreds of playlists to choose from. If you want to go the extra mile, create a "pumped up" playlist and another playlist for when you're working out. 

7. Get a caffeine boost. Whether it may be first thing in the morning, or after work, a bit of caffeine can be your best friend to get some energy pumping through you. 

8. Upgrade your wardrobe. Workout shirts, pants, headbands, shoes, gym bag, etc. Pick up something new! There's something about getting new gear and wanting to take it out so you can flaunt it. 

(http://theberry.com/2013/12/21/daily-motivation-25-photos-341/)

9. Reward yourself. Doing something consistently requires a lot of hard work, time, and patience. It's an accomplishment worth celebrating, even if the tasks are small. Give yourself a pat on the back, reward yourself with a little something, and continue to work hard! 

I've went from not wanting to exercise, to having my fair share of struggles with being consistent with my health and fitness, but these tips are going to help both you and I make progress on being consistent too! Share with me in the comments below what you did / are going to do to start exercising!

Cheers! 

xoxo

8 New Year Workout Tips (01/01)

Aloha readers! Happy New Year! 

May the new year be a year of rewarding, hard work for you, allowing you to achieve the things you want! For many of you, you may be taking the first steps to making those New Year Resolutions into a reality. 

These new year workout tips has helped me in the past to start off the new year right, and I hope you'll find them helpful too! 

1. Be Realistic - Take a good look at your goals. Are they realistic? If not, re-evaluate them. Set obtainable goals, and start off slowly. Take baby steps each day towards your goal(s). To learn more about goal setting, check out my S.M.A.R.T. Goal setting article. 

2. Plan Ahead - If you fail to plan, plan to fail! 

3. Outline Your Plan - List the top 2 things you want to achieve in 2015. Then list what steps you're going to take, what you're going to do to express those steps, and write them all down. A planner will come in handy for planning out goal deadlines, and keeping yourself on track. 

4. Talk About It - Get excited! Tell your friends and family members, share you resolutions on social media! Use this as a method to keep yourself motivated and accountable. 

5. Track Your Progress - The scale may be the first method to use, but other methods like measure body circumference and before and after progress pictures are equally as effective. In fact, they may be better than relying on ONLY the numbers on the scale.  

6. Don't Beat Yourself Up - If you fail or have slip ups, get up and do it again. Don't give up on trying. No one accomplished anything by giving up after their first try. 

7. Stick To It - If you're doing something you've never done before, it will take some time to build it into a habit, especially with workout out. You may feel sore for the first few days, but don't let that stop you from keep doing it. Be sure to get plenty of rest. It can take up to 21 days for a new habit to become a solid habit. 

8. Enjoy Your Workouts - If you don't like it, why are you doing it! You should be liking / enjoying what you're doing. getting tired of the treadmill? Try the rowing machine! Or ditch the machines and pick up a pair of dumbbells! No really sure what you're doing, or if you're doing it right? Get a customized workout program from a trainer! This may also help you get guidance on the goals you've set! 

Leave a comment below and tell me what your resolutions are, and what you're going to do to achieve them! Have a great new years weekend! 

Cheers! 

xoxo

As 2014 Comes To An End....

Aloha readers! 

Today is a great day to make it a great day ! 

In the blink of an eye, it will be 2015! 

How would you sum up your 2014? 

For me, it was another roller coaster ride for me - but that's okay! It just means that I am learning new things, gaining more experience in different aspects of life, and living my life. Life is full of changes, and we can never stay the same - not for too long that is. 

I like to see myself as someone who is always looking for room for improvement and change. I don't want to stay the same as I am now. Not because I am not happy or don't love myself the way I am, but because I know I can do more, do better, and be happier. I believe in being proactive, and working hard for the things you want. And that's going to shape how I want my 2015 to be! 

I've still got a ways to go with school, so that will always be one of my top priorities. A year ago today, I would have envisioned that my blog would be running smoothly with good traffic, and I was doing well in school as well as taking on personal training clients. But that is not the case. Again, that's okay. 

It's all part of the learning experience. I tired things one way, it didn't work, and now I know where I need to work harder on and areas that need improvement. I know what my priorities are, and I am going to distribute my effort based on the ranking of these priorities. 

I am working hard to build this blog into what I envisioned it, and I hope - and will work hard - to make 2015 the year for this vision to start becoming a reality :) 

With lots of love from Sellychan Fitness, have a safe and happy new years! 

Cheers! 

xoxo

10 Ways to Fit In A Quick Workout (12/29)

Aloha readers! 

If incorporating more physical activity into your daily life is a new priority to you, today's post will help you learn more about fitting quick workouts into your busy day. 

60-90 minutes of physical activity is recommended per day, but 10 minute intervals of exercise throughout the day can be very beneficial too. If you're short on time, or have a break at work, pick on of these exercises below and start moving! 

Around the House 

1. Power walk around the block twice when you're picking up the morning newspaper or the mail in the morning. 

2. While waiting for your food or water to heat/boil up, do alternating 30 seconds of jumping jacks and wall push-ups. For the push-ups, stand about arms length away from the kitchen counter and push your arms against the counter. Or, throw in some standing calf raises while hanging on to the counter edge. These can be done while waiting in/for the escalator too! (More later on how to skip using the elevator!) 

3. Bringing in the groceries from the car? If possible, hang on to them for another minute and do some bicep curls with the bags! 

4. Keep a pair of dumbbells close by the TV/couch - get up and do some jumping jacks and push ups during the commercials! 

5. Put on some music while cooking dinner or washing the dishes and shake that booty! Not only will it boost your mood, but it will help burn off some calories too :) 

At Work 

6. If you take the public transit to work, get off a couple stops earlier to and from work and walk the remaining distance. Take the stairs at work too! If you work in a high rise building, you may need to take the escalator up for most of the way - but don't let that stop you from getting off a few flights earlier and taking the stairs up! Try to walk down the stairs if possible too. 

7. Take a few minutes out of your coffee break to do some stretching to loosen up the muscles - especially if you've been sitting all day! Try doing 3 minutes of jumping jacks, pushups, high knees, butt kicks, toe touches, and side bend overs for 30 seconds each. If you can, set a timer to get up and move around for a couple minutes for every hour of work you put in. 

8. Work out on your lunch break. If your break is too short, take as little as 5 minutes to do some jumping jacks or pushups before eating. Or, choose a restaurant that's within walking distance for lunch, and walk there! Mid-day workouts can help increase your productivity too! 

Out and About 

9. While waiting at the checkout, do some calf raises or carry something and do bicep curls. Feeling bold? Do some air squats! 

10. Walk up the escalator or stairs while at shopping malls! 

Hopefully some of these tips will help you fit in some physical activity time during your busy day. The holiday seasons are upon us, and sometimes doing these little things each day can help make a difference in our fitness level! 

Happy Holidays, Cheers! 

xoxo