Healthy Holiday Fitness Challenge – December 1st-25th, 2017

Have the healthiest of holidays by participating in my fitness challenge from December 1st to 25th!

You’ll receive:
🎁 Customized fitness plan
🎁 Suggested meal plan
🎁 24/7 digital support

Investment: $25
(That’s just $1/day!)

What I’ll need from you:
 Commit & register by Nov 25th
 Submit ‘before’ photos by Dec 1st
 Submit ‘after’ photos by Dec 26th
(Let me know if you would not like your photos to be shared on social media)

Prize: Your $25 investment back, and a special gift sent straight to you!

WINNER WILL BE CHOSEN DEC 27TH!
Must live in North America to receive gift.

Summer bodies are made in the Winter! 👙 And this is your final push to get in shape for all your holiday parties and maybe even a Polar Bear Swim on New Years Day! ❄️ Who’s with me?!

Comment below or email me at xo@sheenalouie.com to sign up today!

xo,
Sheena

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How to Take Progress Pics

No matter where you are in your fitness journey or what shape you’re in, I STRONGLY encourage you to take progress pictures.  Not only do they keep you in check, but they are also very motivating…they either motivate you to work harder when you don’t notice improvement, OR they motivate and increase your momentum when you recognize the awesome results you’re achieving!

I recommend taking them on a monthly basis.  Bi-weekly works too, but just make sure you are patient and don’t get discouraged if you don’t see a huge difference.  Results take time.

Here’s how to take progress pics:

FRONT – stand tall with feet together, flex everything, smile
SIDE – stand tall, flex abs, lift arms up and out of the way
BACK – stand tall with feet together, shoulders back, flex arms

Stay consistent as possible with time of day, lighting, posture, your outfit, and even hair (up vs down can make you look differently).

Some other ways to measure progress:

  • weigh yourself on a scale
  • compare how your clothes fit
  • calculate your BMI or body fat %
  • measure areas of your body (ie: biceps, waist, hips, thighs)

It’s effective to use more than one way to measure your progress.  I can’t emphasize enough how the bodyweight scale should NOT be your main determiner, as there are so many factors that go into how much you weigh.  You will also fluctuate each day depending on what you ate, how much water your body is holding, how much you sweat, etc.

Alright, friends – the month just started, so take your progress pics today and see what your body is capable of in a month!  And if you’re looking for some extra support with an online fitness program, let’s connect.

xo,
Sheena

How to Find Your Motivation

Anyone can get unmotivated at times, but it’s how we recover from the slump that matters!

Here are some quick tips to catapult you back into feeling MOTIVATED:

Write down your goals.  Don’t just think them in your head, physically write them down and post them up where you’ll see them daily.  This will be a constant reminder of what you’re striving for, keeping you laser focussed.

Celebrate the small wins.  Things can seem overwhelming, so instead of only aiming for a big end goal, keep in mind some smaller ones so you can celebrate and enjoy the journey along the way.  This will also help create momentum.

Choose your influences.  Surround yourself with things that lift your spirits and people who inspire you.  Read books/blogs, watch motivational videos, and listen to influential speakers…these are all at our fingertips on the World Wide Web.

Obtain an Accountability Buddy.  Reach out to someone who is willing to check in with you every once in awhile, and call you out when they notice you sliding…and vice versa.  Bonus if they have similar type of goals as you, but not necessary.

Check yo self.  Is your mindset in the right place?  If you catch yourself thinking negative thoughts and psyching yourself out, snap out of it and tell that inner voice to STFU.  You deserve to be awesome, and you deserve to do awesome things.

Know your ‘Why’.  Be crystal clear on it.  If you deeply know why you’re doing something, you will feel driven, excited, and like nothing can stand in your way.  Once you know your ‘why’, write it down.

Do what Nike says…and just do it!  Sometimes you just need to stop overthinking and just go for it.  Stop worrying/stressing/dreading/analyzing, and start doing.  Take that leap and go after the things that set your soul on fire.

Practice these tips consistently and soon you’ll notice the momentum you’ve built.  Things that used to be a struggle will become part of your natural routine.  This applies to all things – health, fitness, work, life, etc…

With all my clients, I encourage them to take control of their goals, which will increase their program adherence and enjoyment.  They set both process goals and product goals that excite them, which makes the journey that much more fun.

Feel free to contact me to bounce goal ideas off of.  I’m happy to support you!

And remember, if you happen to fall, that’s totally okay…you’re human!  Get back up, set your focus, and go after your goals once again.

xo,
Sheena

#xoSLfit – Winter Workout

Try this workout to burn off all the extra holiday calories.  Keep the intensity high and fast paced!

Cardio Circuit
Complete each circuit 3x, with a 30 second break in between each set

Circuit #1:

Jumping Jacks x 30 reps
Walking Lunges x 20 reps
Burpees x 10 reps

Circuit #2:

Squat Jacks x 20 reps
Push Ups x 10 reps
Burpees x 10 reps

Ab Circuit
Complete each circuit 3x and do a cobra stretch between each set

Circuit #1:

Crunches x 20 reps
Lying Leg Lifts x 12 reps
Russian Twists x 30 reps total

Circuit #2:

Plank x 30 seconds
Bicycle Crunch x 20 reps total
Mountain Climbers x 30 reps total

Remember to hydrate with water and stretch afterwards.

Have fun sweating it out and getting fit!

xo,
Sheena

My Fitness Journey – 17 Weeks Out

screen-shot-2016-11-06-at-12-51-56-pm[Photoshop’d by my good friend, Charles!]

First of all, special thanks to Steph & Charles for making my birthday card out of this photo, to help me visualize getting tanned as a mofo and competition ready.  My first “oompa loompa” photo! lol Love you guys!

As some of you may know, from following my Instagram, YouTube or blog, I’m competing next year!  I’ve committed to compete at the Leigh Brandt Muscle Classic on March 18th, 2017.  That’s only 17 weeks away, which is not a whole lot of time to completely transform one’s body.

As the countdown begins, I want to share my journey with you – the ups and downs, and my learnings.  I’ve actually been wanting to share for awhile now, but I had writers block.  I didn’t know what exactly I wanted to share, and to be honest, I was little ashamed of my lack of progress.

Six months ago is when I officially made the decision to compete.  The first few months were great!  I started to clean up my diet, was meal prepping my lunches regularly, was consistently training hard at the gym, and my abs were starting to come through…then Summer hit, I had some life changes, and I moved to Downtown Vancouver.  I allowed these events to completely distract me and throw me off track.  I would still go to the gym consistently, but my workouts would be half-assed.  I would still meal prep, but only made lunches and I would eat whatever else I wanted.  Then, when I realized I wanted to pay more attention to my meal plan, I would buy only those healthy foods on the list, but I would eat too much of it!  I wouldn’t portion control and I would snack all. day. long.  It was getting ridiculous, but I kept eating and stayed in denial.  I noticed that my pants were feeling tighter and I looked/felt more bloated first thing in the mornings, when I usually had a flat stomach upon waking.  I finally acknowledged that I was getting in a bad habit of constantly eating, even when I wasn’t hungry and even when I was super FULL.  It’s very possible that it was emotional eating, as I’ve been putting a lot on my plate lately (pun not intended) and under a fair bit of stress for the past few months…but if I want to compete, I need to learn to overcome this and build self-control and discipline!

Whenever I mentioned my struggle with keeping to my diet or brought up my 15 lb weight gain to friends or colleagues, they would say that I still looked fine, think I’m fit or healthy enough, or help justify my not so great eating habits.  I can assure you that I didn’t tell them because I was digging for compliments…deep down, I was actually hoping someone would react in a way that would kick me into gear and validate that YES, I did gain a bit of weight and should smarten up and start focusing on my goals.  I appreciate that they only had good intentions to make me feel better, and it’s not on them at all to get me back on track – it’s 100% on me.

There’s a fine line between being constructively critical of myself and being destructively insecure.  The difference is becoming aware of what I need to improve on so that I’ll do well in my competition versus beating myself up and not growing from it.  I believe that I’ve experienced both sides through the last few months, and yes, it’s a very fine line…but I’m ready to grow from this learning experience because DAY 1 (December 1st, 2016) of my OFFICIAL COMPETITION PREP is fast approaching!

How I’m overcoming this struggle:

  • Measuring/weighing out my meals
  • Preparing breakfast/lunch/dinner/snacks on a weekly basis
  • Measure, weigh, and take progress pictures myself weekly
  • Write affirmations related to my health, fitness, and self-discipline
  • Stay connected with you here and on social media to help keep me accountable

Some may wonder why I bother to compete if it’s this much work – having to sacrifice indulging in certain meals, spending so much time at the gym, losing some of my social life, battling with willpower, struggling with this mental challenge… but in the end, it will all be worth it.  I will have proven to myself and my friends/family/followers what can be done with 100% commitment and focus, I will have achieved my best bikini body yet, and I will have inspired others to challenge themselves and go after their goals.  It’s pretty amazing what we can achieve when we pour our heart and soul into something.  Yes, I know my stage body won’t last, and I don’t want to be that skinny/ripped on the daily, but I will be in the best shape of my life when I step on that stage.  I love pushing my limits and I love challenging myself, it’s motivating!  And when I feel motivated in one area of my life, I feel more motivated in ALL areas of my life!

After the competition, I plan to maintain a healthy, fit body while continuing to train hard and eat well.  I want to continue to inspire others to be the BEST and HEALTHIEST version of themselves, in whatever way makes them feel confident and happy.  We must always continue to grow, as that’s what makes us feel truly alive.  And now I’ll leave you with this quote…

“Be yourself, but learn to be your best self. Don’t use being yourself as an excuse for laziness or mediocrity. Be what you ought to be. Stretch toward what you are created to be and in the stretching, you’re certain to become a better and more effective person.” – Bill Glass, former Cleveland Browns’ All-Pro

Your only limit is you!  Never deny yourself of achieving your dreams, goals, and desires.

xo,
Sheena

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Say Good-Bye to your Excuses!

Bear with me! It’s going to take me some time to get comfortable talking in front of the camera. Thank you for watching anyways and I hope you take something away from each of my YouTube videos!  Please be sure to subscribe 🙂

Also, here’s the link to the SoundPEATS wireless bluetooth earbuds: http://amzn.to/2b6CltV

They’re amazing and you all need to get a pair! I will be posting a review here in the coming weeks, so stay tuned! (I’m not sponsored, I’m just incredibly impressed by the quality and price!)

xo,
Sheena

#xoSLfit – Bodyweight Workout

Try this full body workout routine. No equipment required, and no excuses accepted (except maybe injuries)!

Don’t have time? It’ll only take you half an hour.
Don’t have space? If you can plank anywhere on your floor, you have enough space.
Don’t have equipment? Again, no equipment required! 🙂

FULL BODY CIRCUIT:

Push Ups x max reps
Supermans x 10 reps
Diamond Push Ups x max reps
Walkouts x 10 reps
Squat Jacks x 20 reps
Single Leg deadlifts x 10 per side
Curtsy Lunges w/ bounce x 10 per side
Plank x 60 secs

Repeat 3x
Take a 30 sec break between each circuit

The above exercises can be made easier or harder. Push ups on knees, lift a leg, go deeper, etc. Be sure to push yourself!

You should be dripping sweat by the end of it and your muscles will be shaking. Give it a try and let me know how it goes!

xo,
Sheena