keep calm & tchong.

21. ΧΩ. blonde. hokie. texan. fitness addict. aspiring health nut. this is my everyday life.

[downtownn]

YOUTUBE SPRING/SUMMER FITNESS VIDEOS! If you’re like me, and you absolutely love getting motivated by trying out new fun workouts this is the list for you! Over a month’s worth of vids, all mega convenient and inspiring! P.S. I dare you to try at least one new video a week!

TOTAL BODY 

Spring Fling Toning Workout

Bikini Abs & Inner Thighs

Beach BABE workout

Booty, Lower ABS & Love Handles

Beach Body Workout (Almost 1 Hour!)

150 Calorie Burn

Love Your Total Body

Fit  & Fab

Small Waist, Tight Butt, Thin Thighs

LEGS/THIGHS/BOOTY

Bubble Butt Workout

POP Pilates: Legs & Thighs

Thinner Thighs & Legs

Tone It Up: Thighs

MaliBooty

Love Your Booty

Sculpted Back

Bikini Blaster: Sexy Legs

Beach Bum

Long, Lean Dancer’s Legs

ARMS

VS Angel Arms

VSAngel Arms 2

Tank Top Arms

Fine Toning Arm Rountine

ABS & BACK

Ultimate Abs

KILL that Muffin Top!

Bloat Be Gone!

Kill Me Now Abs

Intense Lower Abs

Dancing With The Stars: Abs& Buns

Bikini Abs (Fun dancing!)

Bodacious Back & Sleek Shoulders

HIIT

HIIT Cardio & Abs (AKA DEATH)

Bad A** HIIT!

Red Light, Green Light

HIIT Bikini Blaster

CARDIO

Spring Fling: Fat Loss Cardio

Fat Burning Cardio

Booty Shaking Fat Loss

[keepcalmtchong]

#pumpkinpancakes (recipe from @freepeople blog) #cleaneating #delish #fallrecipe

[keepcalmtchong]

#throwbacktuesday back when I was a little kinder in deutscheland w my mama ❤️🇩🇪🇺🇸

[keepcalmtchong]

#sundayrunday was also #legsday for me ... kicked my own booty today at the gym and ran at race pace for 3.2 mi then did 4 sets of 15 of dead lifts, squats, leg curls, quad lifts, leg press, calf raises and hip abductors then came home and did the #leanerlegs workout from the #NTC app ... gonna be sore as hell tomorrow but building up my half marathons legs is gonna be worth it. @karenakatrina @toneitup #cleaneating #tiuplan #tiuteam #tiucommunity #friskyfall #halfmarathontraining #100byhalloween

[keepcalmtchong]

@karenakatrina @toneitup been so bad about checking in lately but I HAVE been doing workouts and eating #tiuapproved everyday (you can even check my food log 😉) and I promise #tiusisters I'll be better haha but started my weekend off right w #armypt w @chelseajadtiu and we ran 4 miles and passed all the boys in our 15 min 2 mi pace run group 💪👍 #eatyourheartoutboys #cleaneating #tiulove #tiuteam #armygirlstiu #summersizzle

[keepcalmtchong]

#bootycall was #sunkissedabs and #pmwo was #halfmarathontraining and ran 3.5 mi on the treadmill @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiuplan #tiucommunity #tiuteam #summersizzle #halfmarathontraining

[keepcalmtchong]

ran a #5k this morning for my #bootycall with @chelseajadtiu and another soldier that we work with in the hospital @chelseajadtiu @karenakatrina @toneitup #tiuplan #tiucommunity #halfmarathontraining #summersizzle

[keepcalmtchong]

the rest of my meals for the day! @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiuplan #tiucommunity #tinyteatox #halfmarathontraining #summersizzle

[keepcalmtchong]

#happyhumpday #tiubabes today I drank #tinyteatox every meal and for my #bootycall I had #armypt and we did 300m sprints and climbing drills! my #m1 was some #evolutionfreezedriedfruit from #starbucks and for #m2 I had #overnightoats and my #pmwo was #halfmarathontraining and I ran 20 min easy and then 20 min sprint intervals @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiuplan #tiucommunity #halfmarathontraining #summersizzle

[keepcalmtchong]

thanks to @tinyteatox I'm able to wake up feeling fresh and energized and was able to knock out #tiutri #workout and I loved it! It will def be my go-to strength workout for my #halfmarathontraining thanks #karena! @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiulove #tiuplan #tiucommunity #tinyteatox #summersizzle #halfmarathontraining

[keepcalmtchong]

was out an about today so instead of 1/2 #grapefruit for #m2 I had some #driedmango and was super yummy and also feelin the #tiulove which is gonna help me get thru this #7dsd @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiuplan #tiucommunity #halfmarathontraining #summersizzle

[keepcalmtchong]

oh ya know just chillin... @kp_djc

[keepcalmtchong]

ok #TIUladies after falling off the bandwagon for a bit I'm back in the #TIUlifestyle by doing the #7dsd this week... also officially starting #halfmarathontraining this week after testing the waters last week...and starting my morning out w #sunseeker as my #bootycall and drinking my #tinyteatox before my #7dsdscramble! @chelseajadtiu @karenakatrina @toneitup @tinyteatox @yourtea #cleaneating #tiuplan #tiucommunity #halfmarathontraining #7dsd #summersizzle

[keepcalmtchong]

last night w @chelseajadtiu ❤ celebrating much belated birthdays and promotions #bestfriends #armygirls

[keepcalmtchong]

after a few days of eating Korean feasts for every meal (def not complaining since it was made by my awesome eomeonim [mother in law] ❤) getting back into my TIU lifestyle and I can't rave enough about @tinytea...it helps w cravings so much and has helped clear and heal my skin up. thank goodness it's payday since I'll be order the 28 day #tinyteatox next! @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiuplan #tiucommunity #tinyteatox #halfmarathontraining #operationmpballbod #summersizzle #endlesssummer

[keepcalmtchong]

i miss 04032 @rachaelfost come kidnap me 💔

[keepcalmtchong]

#m5 was #tinyteatox and a giant #greeksalad and #smokedsalmon and #m6 was #chiaseedpudding w #mashedbanana @chelseajadtiu @karenakatrina @toneitup #cleaneating #tiuplan #tiucommunity #armygirlstiu #summersizzle #endlesssumer #halfmarathontraining #operationmpballbod