Self Motivation and Setting goals

Hi Everyone!

Its been a year and 4 months now and i've finally decided to start writing in this blog again.
A lot of things has happened in 2015 and I was just way too occupied to write anything here, so HELLO!

In January, I had a fall and twisted my left foot that had caused my inner ankle bone to like stick out. I know it sounds soooo disgusting! I now look like I have two bones protruding out of my foot HAHA! soooo sexayyeee.... Anyway, this caused me to be unable to exercise for a while and that caused me some fat gain and a loss of muscle mass.

FOR THOSE WHO HAD A LONG STOP AND WANTS TO START AGAIN (read!)

I just recently started running again and here is my plan to start and get back in shape! I set a distance goal of 7KM. Now, every alternate day (or every third day) I will run 3KM for one - two weeks. After which, I will increase it to 4KM for another one - two weeks... And continue this process until i reach my 7KM goal and keep on holding on to that 7KM (: By this time, I would hopefully lose my fat weight and get back to the shape I want.

Of course, not forgetting to eat healthy/healthier. And hitting the gym. Remember, getting your body to look fabulous is pure dedication and self motivation. Cardio, Weight training and what you eat are the three keys to looking fantastic!!!


TIME PASSES NO MATTER WHAT

Another way I motivate myself is by remembering, no matter what you are doing on a daily basis, whether you're sitting on your ass or running or hitting the gym, TIME WILL PASSS!!! It will pass by in a flash and you think to yourself... "damnit, if only I had started exercising 3 months ago, I would be in a much better shape". I mean can you imagine if you start like RIGHT NOW? In the next 3 months, you could be so much closer to your dream body! Am I right? SO GET YOUR ASS MOVING!

UNDER ARMOUR TEST OF WILL



Last Sunday, 10th April 2016, my BF(kinda forced him to join too HAHA) and I joined the test of will contest for Under Armour and had to do a 4 minute challenge. 1 minute of burpees, 1 minute of squats(10kg dumbell), 1 minute of overhead press ups(5kg dumbell in each hand) and a 1 minute of incline pull ups. I did 20 burpees, 33 squats, 29 overhead press ups & 32 incline pull ups.  In total, I had a score of 114 reps, which was an average score and I know that if i had proper training prior, I would have and could have done MUCH MUCH better! As Arnold Schwarzenegger says it, I WILL BE BACK!!



KEEP GOING TO THE GYM AND GET YOUR DREAM BODY

Remember guys not to give up and when your feeling lazy, JUST DO IT, I mean, the moment you're done with your workout, your gonna feel awesome!!!!

Go Gym >< my dream body!

If you have any questions or enquires, do drop me an email!

XOXO
Chantal Windley

insta: chantal_kw
email: chantals.fitness@gmail.com

If you're tired of starting over, stop giving up

Hello All,

I'm back. I think it is time to say that I am feeling the holiday mood... Christmas and New Years around the corner... I am starting to have that lazy feeling kicking in.

I know that the moment I stop, it will be hard to get back on my feet to my usual exercise routine, therefore I am really telling myself mentally and physically not to stop completely, though I have cut down so much of my running(cardio) which is no good considering how much I have been eating this month. Still watching my diet way more than before but a little more.

Here are more photos from my gym shoot with the lovely Chanel Lynn, one of the most beautiful ladies I have ever met inside and out (: :* kiss to you babe.

On another note, Thursday, I will be flying to a beautiful country that has beautiful people and beautiful places, JAPAN!!

I am thinking of making this blog a fitness/travel blog, what do'ya think?? Reason being, I travel for holidays quite a bit and would love to give you tips on places to visit, food to eat, hotels to stay at etc... on a budget because when I travel, I look for GOOD + cheap places to do things and still enjoy to 100%. Let me know your thoughts on my instagram or facebook.

I will be trying my best to look for a gym over there because its seems pretty hard to find. So my boyfriend and I will try it there and see if we can just walk in. (: Otherwise, I will not be getting any proper gym sessions done for 2 weeks!!!

2015 is coming up, start making your goals on achieving your dream body and starting a healthier lifestyle.

Here are some quotes to get you going :)

I will try to post when i'm in Japan, but if not, My best friend (Fatin Nazirah) and I would like to wish you a Merry Christmas and a Happy New Year!!! See you in 2015

xoxo 

Chantal, the help to your dream body.

Instagram : chantal_kw

Email : chantals.fitness@gmail.com

It hurts now but one day it'll be your warm up

Hi All,

It has been quite a while since my last post, I know. I have been busy with work, mostly organizing swim meets for my students. 

I did my 21.1km run on the 9th of November and boy was it tough. My mother accompanied me through this journey (she didn't run though). We both woke up at 3am and I was already like "ok i've got to get my shit together", I had to keep on telling my mind that everything is going to be fine and that it will be over before I know it. I started getting changed while my mum made a peanut butter with jam bread (yummm) and at 3.30am we started walking to Sembawang MRT where the shuttle bus would pick us.

When we reached, we put our bags away and I took a power gel from GNC and thats when I started feeling the 'nervous feeling'... you know the feeling where you get butterflies in your tummy? Yeah I had that, except it wasn't for going on a date with a hot dude, It was for running 21.1km which is a totally different butterfly feeling. haha!!!

The race started at about 5.30am and there were exactly 2957 ladies all geared up and ready to run half a marathon. I must say, I am so proud of every single one of those ladies who participated, there were even ladies above 50 years old, and ladies who were a bit chubbier, RESPECT to you guys!!! And to those ladies who were sleeping, I bet it felt nice hey? (: maybe you should give it a try next year, maybe 10km for a start, whatd'ya say?? 

Anyhoo, it was raining!!!! And I could barely hear what was going on, there was a DJ speaking and saying good luck to us I think? and within 10 minutes of standing still waiting for my turn(and those around me) I was anxious to just move, I was excited yet afraid at the same time. "what if i don't finish it?" "what if I pass out?" "how will I get back?" ... So many what ifs in my mind. And I remember my darling  boyfee who said "oh you know usually at least 1 person will die from a half marathon" errrrr...... "WHAT IF I AM THAT 1 PERSON????" gosh (slap you).

"BEEEEEEEEEEEEPPPPPP" off we go!!! YAY!!! oh no yay..... -.- we were all getting squished and the water from peoples shoes were splashing into my eyes, someone accidentally spat on my shoulder "WHAT THE.....!" gosh you ladies are beasts!!!!

I ran and I ran and soon we were all not so close anymore, I had more and more and more space and then after about 7km I felt quite lonely  :(  So, knowing me, I started looking around at others and smiling and I looked like a total idiot I swear... I had a flu too so my nose kept leaking (eww gross, I know)... was a pretty unglam run i must say.

I reached 10.5km "YES HALF WAY POINT!!" wait what??? "why am are you doing this Chanty? Why? Why you wanna die so young"  I swear I actually said that in my mind, then I laughed to myself (TOTAL WEIDO MOMENT, I hope no one saw).

As I reached my 15km point it was all about having a STRONG MIND. I remembered a quote "time is going to pass by whether you are doing something or not". And that really helped me going as I knew no matter what, I will reach my finish line, I've just gotta keep going, keep pushing. At the 16km mark, my legs started hurting, my ankles, my heels, my calfs, my hips... I was aching in places I never knew existed.

Then I decided to take a stop and just walk a little, well... limp a little... I swear it was so easy to give up but I didn't want to give in no matter what. There were old ladies running past me " GOSHHHHHH!!!! IM A NOOOOB".. Then the pacers came by me (2hrs 30mins pacers) with green and white balloons... I said "ok Chanty... just follow them all the way till almost the end and then you can ditch them and run as fast to the finishing line as possible...

Well... I did just that!!!!! I ran and I ran... and there were people taking photos of me but honestly I couldn't give a **** at this moment... LIKE DUH!!! you want people to smile for you? go to the starting line lah!! HAHAHA! (most people actually did smile and pose for the camera though, kudos to you!) 

And then........ I could see the finishing line..!!!! And I started sprinting... UMMMM I thought I was sprinting well I felt like I was sprinting but then again I could barely feel anything... In the video my mother showed me, it looked like I was walking :/

I PASSED THE FINISHING LINEEEEEE!!!!! WOOP WOOP!!

Chantal Kristel Windley did it with a time of 2 hours and 17 minutes ( I aimed for below 3 hours) So I was OVER THE MOON! I came in 382nd place out of 2957!!NOT BAD CHANTY! 

HOWEVER..... I will probably never in my life do it again, but then again... I am very random. Thanks for those who supported me, especially me mother!! :*

We had to run up the spiral bridge at Marina Barrage!! MADNESS!!

On to another.....

I promised in my previous post that I will share with you what I did to help kick start my fitness journey.

Ready to hear it??? It may come as no surprise but basically all I did was jog and gym. 

You don't have to run every single day to be honest and you do not have to run fast or sprint or whatever... 

My way is pretty simple and YOU yes YOU can do it too!!!

First thing I did was set a date, and the date I set was the 4th of January 2014 (Saturday).

I ran that day and I ran slowww. Just run slow, you're not rushing at all. You have your whole life in front of you to run so run slow take it easy.

I ran about 4-5km every alternate day. SLOWWW (I emphasise on this) why run slow? The slower you run, the longer you will be running for and when you run for a longer time, you burn more. 

On the other alternate days, I head to the gym. I do heavy weight trainings for different parts of my body. And I will train one or two muscle groups, depending on how much time I have, together with Abs exercise at the end  so that is a total of three muscle groups each gym session. These are all your muscle groups (biceps, triceps, quadriceps, hamstrings, abs, butt *see the picture below*)  

Now for you ladies out there who think "I don't want to have big muscles and look like this......... :O

Or... THIS  

Do not worryyyy lah!!!! I promise you, you will not look like that.... I know, I know. Unless you take steroids, but then you will look like that ^^ if you want, be my guest.

In fact, you will look more like this...  Bella Falconi (MY FAV!!)

Paige Hathaway 

Emily Skye 

Michelle Lewin (SECOND FAV!!) 

And then... There's Me :D Chantal Windley who is still working her way up to achieve her dream body.

Shot taken by @oneclickwonders he is an amazing photographer!! <3

*More photos from this shoot in my next post starring ohchanelly!*

Now here is the interesting part, I used to gym a lot and stay in the gym for like 2 hours and soon enough I got bored. So a very wise man I know told me to only stay for about 20-40 minutes each session depending on how much time I have and what I wanted to do.

So yes, I only spend about 20-40 minutes in the gym lifting weights non stop but of course having a break in between.

I will elaborate more on what sets/reps I do soon...

I hope this has help you get started and move your bum!!!

SET YOUR DATE NOW AND GET STARTED. REMEMBER, START SLOW (:

See ya all soon :*

Chantal, the help to your dream body.

Follow me on instagram: chantal_kw
Write me an email maybe? : chantals.fitness@gmail.com

GET MOTIVATED!!

Hey there, 

Today I will be talking about more steps that can help lose fat. I will also be sharing with you how to get self motivated (: ENJOY!!

In my previous post, I mentioned two steps, both about food. Why food? Because what you eat is what you become. Also, it is THE MOST IMPORTANT thing if you want to get rid of your fat, yes actual fats!! You have definitely heard it many times but most of you ignore it because you think exercising is the only way... X X!!!

Yes exercising is good but trust me, try exercising with a MacDonald meal after, see if that helps you.

"I am gonna run so that later I can have a McSpicyy"... WOW!!!! ... really??? Now I know this because I have said that before... I used to believe in exercising to eat whatever the hell I wanted. And later complain that I wasn't losing a single bit of weight. HAHA! I laugh at at it now. 

Anyhoo.....

STEP 3: SELF MOTIVATION 

Self motivation comes and goes, it is absolutely normal to have a period where all you do is think of exercising and eating clean etc... However, there will be periods of time where you just think to yourself how difficult it is to drag yourself out to exercise... And say, "oh I will start again tomorrow". 

There isn't only one way to get self motivated. Here are some things I did to have that little bit of motivation to keep me going : 

1~ Always look back at my old pictures before I started losing weight (telling myself "I don't ever want to look like that again!!)

2~ Follow loads of fitness inspiring girls on instagram because wow their bodies are gorgeous (:

3~ Look myself in the mirror and say "CHANTAL JUST DO IT!!"

4~ JUST DO IT (:

Find your own tips in making yourself motivated because motivation is the only thing that is gonna keep you going (:

Self motivation isn't exactly as easy as it's being said. It is however easy to feel motivated for a few days, hours or even minutes by looking at photos on fitness profiles. You see that beautiful body with a nice booty and abs and suddenly have that gush of motivation saying to yourself "Oh I am going to get this body soon!", the next day you start gymming or running ... and then before you know it,  you will be doing the EXACT same thing as you did in the first place.... WHY??? Because you have a lack of ..... next point...

STEP 4 : DISCIPLINE

Ooo, now discipline, also very crucial. Exercising and eating healthy needs to be done regularly and constantly. You cannot just do it for a week and stop for two. 

Believe me, I know, I know so well because I was a person who lacked so much discipline and I was also very irregular. However, the moment i managed to get my self motivation under control, my discipline became much better naturally.

You see, the moment you start doing all these (steps 1-3), it becomes a habit, a good habit. It becomes natural to eat clean, it becomes natural to get self motivated, it becomes natural to be disciplined. 

Now I know all my posts so far have been about nothing other than OBVIOUS, 'like duh'... i'm pretty sure you guys know about all this just as much as I do. 

But But But, I am here to emphasis on how important the obvious is. Ignoring the obvious will not help you. 

Here are two photos so you have a better idea of what clean food looks like (sauce is kind of a no go, but if it is a little, it's still ok, better than Macs):

 

Yes, also to those who have already started cutting down on your food intake etc... *clappinggg*!! Keep going and don't look back!!!

On another note, this Sunday I will be taking place in the 21.1km Great Eastern Woman's Run and I must say I am pretty nervous because I've never joined a running contest or even have the thought to do so. Some people have asked me why? Why is always the question isn't it now a days... The answer is simple, why not? I always like challenges, and I am not getting any younger. So, why not? why not join a 21.1km run and just do it. Then when i get really old I can say "i've completed a 21.1km run, have you?" hehehe....  Wish me all the best :P

In my next post, I will be sharing what kind of exercises I do on a regular basis (which I know a lot of you are looking forward to read)!! More coming soon (: 

Till we meet again.

Chantal, the help to your dream body

xx

Do share and follow me on instagram : chantal_kw 

Some important steps to get rid of fat

Thank you for those of you who have supported and who are supporting me with my new blog. It really means a lot to me.

I would like to show you how far I've come in my fitness journey before I carry on.

For those of you starting out in losing weight and becoming fitter and stronger, the very first thing you should do... literally right now, YES RIGHT NOW!!! Get your phone and take a selfie! Take a photo of yourself with as minimal clothing as possible (M18 PHOTO, hehe) with underwear and a bra/sports bra for ladies(remember you may post these photos in the future so don't go nude please). Once you have taken a photo of yourself front back and side view, you may carry on... (:

My previous post was basically to give you a little background about me and to let you know that I know how it's like. I know how it's like to have people say to you "oh you look chubbier now", "have you gained weight?", "been eating a lot huh?" and "wow you look fat now". Yeah, harsh. But I do not blame them, they were right, I mean... I did gain weight, they were just being honest. It hurt and I was one of those people who liked to complain.

I had a conversation with my good friend today, her name is Chanel, she is a sweet fun cute funny lady who is beautiful inside and out. This is her (:

Anyway, we were talking about how important it is to make a change. If you are complaining about something you dislike, CHANGE IT. DO SOMETHING ABOUT IT!

I used to complain about how fat I was, how much I hated the flabby-badonkas(yes i called all my flabby parts, flabby-badonkas), how much I hated not having a bum.... Bla bla bla.. And it took me only in January this year(2014) to realize, complaining about it IS NOT going to make me look slim and fit. And so... it began.

In December 2013, I was at my biggest. I weighed about 60kg and could barely fit into my shorts or jeans. However, I was on many holidays, I went to Phuket, Tokyo, KL and Phuket again... so my mindset was just like "oh yeah... im on holiday, I am just going to eat whatever i want and as much as I want. Well... I really made a huge mistake on that and when i got back from my holiday and looked at the mirror... I was kind of shocked :O

This is what i looked like on the 4th of January 2014

I am a little embarrassed to post these pictures but then again if I never took these photos, I would never see how far I have come today. Thank you pictures <3

Anyway, as you can see, big, chubby, my tummy was exploding out of my pants and my badonkas were just sticking out everywhere... CAN YOU SEE THE LINES ON MY TUMMY? wow! HAHA! Even looking at them right now makes me amazed to be honest.

I am going to call that MacDonalds. Do you eat MacDonalds? I bet you do every once in a while right? Well at least most of you here reading this do... And I would just like to let you know this.

STEP 1: MacDonalds is a HUGE NO!!! Junk food in general is also no! No potato chips in the middle of the night pleaseeeeee 

Not even "once in a while" which i bet you say that to yourself all the time, I know, because I used to be like that. MacDonalds/Junk food should be eaten once every 5-6 months ... then that's ok. But its still terrible. See how much i emphasise on MacDonalds?? It is because it taste so freaking good.... They are mean people. *angry face*

Once you eat junk food every once in a while, you crave for it more and more. And its very very bad. 

STEP 2: Cut the carbo and add the veggies

I soon got into the habbit of eating cleaner, meaning, I cut down almost totally on CARBO(rice, bread, pasta). Ate more veggies which was a tough one because I don't quite fancy veggies (sorry mum) and drinking water is like so so important you have no idea. It helps to flush out all the bad stuff in your body too you know? So drink A LOT of water please, especially in the morning, that should be the first thing in your mouth, water.

After about a month and a half I looked like this. (I put them next to each other so you can see the difference)

As you can see, it only takes about a month to make a huge difference in your body. 

The food is the most important part.

More about how to lose weight coming up in my next post!!

See you soon.

Chantal, the help to your dream body.

xx

Do follow me on instagram : chantal_kw