The Female Terminator Chronicles: The Ultimate Muscle and Physique Stack (2012)

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  1. your spot on Rosie....im kinda speechless ...lol


  2. Quote Originally Posted by Liftergym33 View Post
    your spot on Rosie....im kinda speechless ...lol
    Speechless...How? Why?

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  3. UNFINISHED WORK IN PROGRESS


    MOTIVATIONAL OF THE DAY

    UNFINISHED WORK IN PROGRESS

    We are all an UNfinished “work in progress”, simply because we will NEVER be done BECOMING. We will NEVER be done LEARNING. We will NEVER be done making mistakes and finding out how to FIX them. We will NEVER stop DREAMING and STRIVING to REACH those dreams. We will NEVER stop SEEKING to do ALL we can to make as much DIFFERENCE we can. We will NEVER allow ourselves to just STOP and give up when life gets tough. We will NEVER allow ourselves to crumble in the midst of ADVERSITY, because we know it will only create in us something STRONGER and more POWERFUL than we might ever have thought possible.

    We will ALWAYS be working TOWARDS something NEW, something GREAT, something that will leave a LEGACY of HOPE and FAITH and BELIEF. We will ALWAYS be working THROUGH the pain and fear and heartache and loss that we deal with in life, to LEAD by EXAMPLE that life kicks ALL of us and we do NOT have to give it the power to destroy what we are BUILDING.

    We KNOW we are CAPABLE of far MORE than we have done and can ever fathom, and we know that in order to BECOME all that we are MEANT to be, we must LIVE life and EMBRACE it with all its smiles and CHALLENGES, because it’s the JOURNEY that is going to REVEAL the TRUTH and MAKE us into what we WILL be.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  4. THE LIFE OF YOUR DREAMS


    MOTIVATIONAL OF THE DAY

    THE LIFE OF YOUR DREAMS

    If you want something you go AFTER it. You give it EVERYTHING to make it happen. You strive your utmost to make your dream a REALITY. Risks are WORTH it because you believe in your heart that what you want has no greater value than the sacrifices you make to achieve it. Focus NEVER wavers because seeing your dream manifest before you means more to you than anything else in this world ever possibly could. Constantly learning and GROWING and creating yourself, you become what you need to be to see your dream come to fruition, to see it more than mere ideas or fantasy, because your life depends on it. It’s NEVER too late to start living a dream, and it’s never too late to TRY for one, because withOUT dreams our lives would be empty and meaningless.

    Dreams make us HUMAN. They make us BELIEVE. They give us HOPE that there IS something MORE out there for us. They give us FAITH that we CAN make anything HAPPEN if our DRIVE is STRONG enough. They allow us to hold ON to something we should NEVER let go of, the CHILD inside every one of us that we once were and never stopped being, who looked at the world with eyes of WONDER, knowing that ANYthing is POSSIBLE and NOTHING is UNrealistic for those who DREAM, if only they OPENED their hearts and minds to SEE.

    Open your heart to BELIEVE. Let your inner child FREE. Explore the world with eyes of PERCEPTION and POSSIBILITY. If you want something with all your soul then never let it go and do all in your power to make it HAPPEN. Let the people you cannot ever bear to live without know how much they MEAN. Live the life of your DREAMS.

    © 2012 Rosie Chee




    TRAINING

    Monday: HIIT Run + Shoulders/Hamstrings

    Tuesday: Arms/Abs

    Wednesday: HIIT Run

    Thursday: Full-Body + Post-Weights Cardio 20 min

    Friday: HIIT Run + Shoulders/Arms/Abs

    Saturday: Run 3 miles

    Sunday: Day OFF


    OTHER NOTES

    Sleep: Has been fairly good for the most part - regardless of what time I go to sleep at night, been consistent in getting up between 0430-0500 Monday through Saturday. Today I didn't get up until just after 1200, but only because I went to bed ~0330 and allowed my body to "catch up" on the sleep it has NOT been getting throughout the week.

    Mood: Ups and downs this week. At the end of the week crashed hard - a long time in coming after the last 8-9 months - and now it's just getting through as I pull myself out of the wreck.

    Energy: Was high all week until Friday morning - during training when I emotionally crashed, my body crashed with it and I just had nothing left in me.

    Concentration: I've tried really hard this week, which has been frustrating in some areas, seeing nothing for the effort. At the same time, a lot has been going on and NOT being there has NOT been an option!

    Body Composition: 8.1% bodyfat - lost 0.3% over the last week, simply from getting back into training (since EVERY day except Wednesday has been terrible re nutrition), even though I was not even at 75% of Maintenance training. The definition in my delts and arms has been coming out more and more as the week progressed (the "bad" eating just brought them out MORE, even if I felt it "softened" the rest of me for a bit) - I definitely have the most muscle mass in them both that I have ever had, which is nice and brings a sense of satisfaction, since I have worked so hard to "bring them up" and struggled so much with issues re pain and injury to them.

    Quality of Training: Training has been ok. A lot of pain, especially during my Friday resistance session, in BOTH my delt/biceps' tendons, and just pushing through it, because physical pain is preferable to other pain. Have done a little more running as well this week re cardio (back to HIIT sprinting OUTSIDE), which has made a difference. The cooler weather has also been much better for me and I can actually BREATHE when I'm running outside, instead of feeling like I am suffocating. Back to no less than MAINTENANCE training next week!

    Joints: A lot of pain in both my anterior delt/biceps' tendons AND my wrists. My left wrist has been in more pain than my right, but I am noticing it is in CONSTANT pain, and even something like DRIVING aggravates it to the point where I don't want to be doing much of it.

    Nutrition: Has been TERRIBLE. Appetite has been much higher than usual this week - aside from yesterday, when I literally had none and did not want to eat for most of the day (which indicated something seriously wrong) - and have NOT followed the 16-hour fast/8-hour feeding window for any day except Wednesday, more along the lines of a 12-16 hour feeding window and 8-12 hour fast. Hasn't seemed to affect my progress too much though, which was a little surprising. I also haven't been drinking my usual 4.5 litres of water a day either, barely getting in ~3 litres, which has made a small difference in how I feel.

    Supplements: Although not a supplement per se, I have been using NO Infuse several times a day (pre-training, post-post-training shower, and pre-bed), and I believe that it's the factor having the primary difference re my delt (and bicep) development, allowing me to work through the pain and still get results.

    Overall Sense of Feeling: A lot of good things have happened this week amongst the crash, and I am truly grateful for those few special people in my life who have made all the difference during this time. There are going to be quite a few changes going on from the start of October - positive and motivating - and I am looking forward to them. LIFE OPENS UP WHEN YOU DO IT'S TRUE! IT'S TIME TO REALLY MAKE THINGS HAPPEN! IT'S TIME TO START LIVING THE LIFE OF MY DREAMS!!!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. MAKE IT YOUR OWN


    MOTIVATIONAL OF THE DAY

    MAKE IT YOUR OWN

    There should be NO ONE else in existence that does what you do better than YOU, so OWN it! Make it your OWN! Put your personal SIGNATURE on it! Not just with your fitness, but in LIFE!

    You are who you are for a REASON. You have a unique ability to turn the world into something wonderful just by being IN it. You are the smile in someone’s life and never forget it.

    As far as fitness, NOTHING works the same for EVERYone. Everything affects each individual DIFFERENTLY. Therefore what you do should be for YOU, what WORKS for YOU, no matter what anyone else says or thinks about it.

    LEARN as much as you can. EXPERIMENT with new things. Never stop seeking the next BEST thing, for your body NEVER stops CHANGING and YOU much change WITH it, ADAPT WITH it, CONSTANTLY be manipulating every factor possible to get the DESIRED result.

    That’s how you make PROGRESS. That’s how you SUCCEED. Not just in fitness, but in LIFE! You make what you do your OWN, because it IS your own. No one else can be YOU or do what YOU do.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  6. Rosie Chee Fitness Newsletter :: October 2012


    THE NO EXCUSES EDITION

    I see too many people desire but never be prepared to FOLLOW THROUGH on that desire, making every excuse possible on why they are not or think they cannot achieve their dreams. Because excuses they ARE - if you TRULY want something you do EVERYthing possible to get it, period! And NOTHING is "impossible" for those who BELIEVE!

    This month in the 'Training' section, I have given several simple tips to ensure that you do NOT have to skip your training, regardless of what is going on in your life.

    In this month's 'Nutrition' section, I have made some notes on how you can ALWAYS get results with your diet.

    Check out this edition of the Rosie Chee Fitness Newsletter HERE.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  7. NOW


    MOTIVATIONAL OF THE DAY

    NOW

    NOW is the time to start moving TOWARDS your DREAMS. NOW is the time to start casting ASIDE your FEAR. NOW is the time to start APPRECIATING what and WHO you HAVE. NOW is the time to LEARN to let GO. NOW is the time to EMBRACE every OPPORTUNITY. NOW is the time to LIVE your LIFE.

    There is no BETTER time than NOW. Life waits for no one. Be PREPARED to LIVE it NOW. Not in the future. Not when you are ready. Not when you think you can handle it. Not when you have it all planned out. NOW. Now IS the time.

    NOW is the time to start LIVING and living with EVERYTHING you’ve got IN you and have the POTENTIAL to be. Start now and watch yourself as you BECOME what you want and so much MORE. You ARE so much more than you realize and you can only become that when you ALLOW yourself to.

    Start BECOMING your BEST self NOW. No more waiting. No more holding out. No more “until the time is right” because the time will NEVER be right. You just DO it because you WANT to. You DESIRE to be ALL that you CAN. And that time is NOW. Now is the TIME.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  8. CUT AWAY THE STRINGS


    MOTIVATIONAL OF THE DAY

    CUT AWAY THE STRINGS

    What happens when you step into the UNknown? Do you even DARE venture to a place you have NEVER been before? Does your heart have the COURAGE?

    In order to TRULY live we MUST step OUTSIDE our comfort zone. We MUST experience the UNfamiliar in order to LEARN. We NEED to be CHALLENGED so that we can GROW.

    When you allow yourself to fall OVER the edge of everything that is known it can be a scary place, but it can also be EXHILARATING. It can set you FREE, as you OPEN up your soul and heart and mind to the NEW and POSSIBLE.

    You’ve been THINKING about it. Subconsciously your HEART has been begging for it. Your soul is READY for it. It’s just up to you to take the FIRST step.

    The first step is always the HARDEST. It’s always the most trepidatious, when we leave BEHIND what we know for the unknown, casting aside the safety net that we might have relied on or clung to, allowing ourselves to be VULNERABLE.

    The first step is always the hardest, but without it our life would not be REWARDING and we would stay stagnant where we are. Our soul does not long for CHANGE without REASON. Our minds do not wander with POSSIBILITY if we are content to stay where we are.

    We should NEVER be content to STAY in one place, to never know what it is like to step away from all we know and just have FAITH. For you FIND yourself in the UNknown, discovering who you are and what you are CAPABLE of, and what you are capable of is far MORE than you realize. You BECOME when you EMBRACE life and allow yourself to move WITH it.

    Cut AWAY the strings that bind you and find out what it is like to live in a realm where ANYthing is POSSIBLE, wonder is ENDLESS, and GROWTH is INevitable.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  9. MAKE A DIFFERENCE


    MOTIVATIONAL OF THE DAY

    MAKE A DIFFERENCE

    YOU have the POWER to make a DIFFERENCE in LIVES – your own and those of others. Use that power WISELY – it can make OR break a soul. Make a POSITIVE difference – leave your mark IMPRINTED on their soul so deep that they will NEVER forget who you are and what you have done. You might never KNOW about the difference you have made – you are not living for accolades of what you have done and knowing that you TRIED can help your OWN soul.

    You CAN make a DIFFERENCE – determine that you WILL make that difference. Determine that the difference you make will leave a SMILE in the hearts of those your soul touches. Every soul you touch has its own story – aim to leave it BETTER than it was and in a condition that they can pass the love ONTO others.

    Never UNDERestimate the POWER of LOVE – what you show another may be all the love they might ever have known and you do not want to destroy the little HOPE some souls barely have. Any hope in the heart of another you want to ENLARGE – ENRICH the lives of all those you meet by discovering their UNasked needs and seek to FULFIL them.

    YOU can AND will make a DIFFERENCE – do NOT leave this life UNtouched! Loud or quiet – leave your MARK in and on this world! BE the difference that others SEE – you might be the ONLY one they KNOW!

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  10. SOMETHING GOOD


    MOTIVATIONAL OF THE DAY

    SOMETHING GOOD

    The world wakes slowly, one eye at a time, minute by minute, inching into life, and then diving, taking that running leap, throwing itself off the edge of sanity and time, wanting to enjoy life and live in the moment, taking what pleasure it can, the good with the bad, understanding that both exist in the balance, but that it has the final decision that ultimately determines which effect it shall be and have on it.

    Your day may not have started great. It may not be going well. You may feel like death warmed up, but there’s always something GOOD to be found if you open your eyes to SEE. There is always someone who can bring a SMILE, that smile lighting up the room to change the atmosphere. Heaven is just a THOUGHT away, hell only a feeling, and you can disappear from one into the other as easily as closing your eyes and DREAMING.

    The world is a WONDROUS place, full of beauty and hope, so that even if you see and feel the ugly side of its nature, you will always know that behind it there is something to look forward to, positive energy to be found and had, faith to be grasped and held, something to make it all WORTH it.

    See not the circumstances of your NOW as what will always be and know that you HAVE the power to CHANGE them into something ELSE. Something from nothing, good to bad, sadness to a smile, something or someone to make a DIFFERENCE in your life, as you can to another.

    If you feel like there’s something MISSING, look first WITHIN and see the STRENGTH in YOUR soul, the PASSION you bring to life, the energy YOU exude, and realize that understanding AND accepting yourself, who you are and how you feel, what you want and are willing to do for it, the beauty and light you shine into the world, all of it can and will change WITH you as you GROW, that growth allowing you into closer community with yourself and your Creator, finding in the stillness that all you ever needed was right there all along, just waiting for you to see it and give it room to take root in your life.

    OPEN your heart, FIND the GOOD in EVERY day, discover the JOY that can BECOME, and live life FULLY.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  11. ANOTHER DREAM


    MOTIVATIONAL OF THE DAY

    ANOTHER DREAM

    When you let go of a dream it is NATURAL to grieve. It is natural to feel pain. It is natural to feel a little lost. Especially when you’ve held onto something so dear for so very long and you finally accept that it may not be meant for this lifetime.

    It’s not a betrayal to let go. Sometimes it’s the ONLY way to stop the pain and feeling of knowing what could be and never realizing it.

    Our ability to survive and thrive can depend on our ability to ADAPT. If one dream should fall and break into a million pieces of glass we can always create a NEW dream. It will never be the same as the original, but that doesn’t meant it cannot be as great.

    As we grow and change, so do our dreams. Sometimes it is our DREAMS that change us. Sometimes being open to the possibility of a new dream is what changes us.

    Life is too short to live with a closed heart, even if everything about it suggests being shut off from the world is the way to survive. If you are closed off, you are closed off from the opportunity of experiencing joy, happiness, love, and yes, the darker emotions of anger, despair, and pain. But you cannot have some and not the others, for life doesn’t work like that, and even in a dream you cannot escape the circle of balancing emotions that encompass it.

    Sometimes a dream is nothing but an illusion we deceive ourselves with, wanting to believe, when it but a nightmare we are trapped into, a cruel hope that keeps us going, giving us reason to survive. When that is our dream it is time to let GO and create another dream.

    It might SAVE you.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. MAINTAIN YOUR JOY


    MOTIVATIONAL OF THE DAY

    MAINTAIN YOUR JOY

    We are all not long for this world, so why NOT take JOY in it while you still have the chance. No matter how you are, no matter what your circumstances, there is always going to be someone better off than you, but there is also always going to be someone with much less than you.

    When you find yourself in the depths of despair, your happy gone, LOOK around you. There is so much to live FOR. There are so many BLESSINGS waiting to be accepted. There are so many opportunities BOUNDLESS in your path. There is so much to SMILE about.

    Life is GOOD. GOD is good. You are still alive to take PLEASURE in the world. You are still breathing to be able to make a DIFFERENCE. That difference might not be in your own life, but in that of ANOTHER who is struggling.

    Stop hiding your smile and light up the world with it. You have no idea how many people think your smile is BEAUTIFUL. You have no idea how many people are ENCOURAGED by your smile. You have no idea how many people find that the world is a BRIGHTER place when you smile.

    FIND your JOY and hold it CLOSE to your heart. Hold it close, so that when you feel heaviness in your soul it is right there for you to take comfort in, to remind you of all that you have and are and can be. Instead of letting yourself become a dark cloud MAINTAIN your joy and watch how your perspective CHANGES.

    © 2012 Rosie Chee




    TRAINING

    Monday: HIIT Run

    Tuesday: Arms/Abs

    Wednesday: HIIT Run

    Thursday: Full-Body

    Friday: HIIT Run

    Saturday: Run 3 miles

    Sunday: [Charity] Run 5 km


    OTHER NOTES

    Sleep: Up and down this week, often struggling to barely get 1-1.5 hours and other times, like when I "allowed" myself to go to bed almost immediately within an hour of getting home from work on Thursday, I was out like a light.

    Mood: Has been up and down this week, mostly because I have been sick, and for the latter part of the week, barely had a voice. But thank God for those precious and rare friends who TRULY know you and when you NEED a reality KICK to the gut, so no more allowing how my body feels to show on my face, putting on that smile because when you're someone who leads, you affect everyone else around you.

    Energy: Has been pretty low this week.

    Concentration: Up and down with the pain and energy.

    Body Composition: 8.5% bodyfat - so gained some bodyfat this week, which is no surprise given that my eating has continued with the same pattern re last week and training has virtually been non-existent.

    Quality of Training: I have actually LISTENED to my body this week. Monday, because my left shoulder was in so much pain during and after my HIIT, I decided to "postpone" that resistance training session to Wednesday (and push the rest of the week back), but come Wednesday and my shoulders were BOTH in so much pain that I just did HIIT and left it at that, proceeding to have Friday off from the weights, as well as Saturday because of it. Tuesday I just pushed through it, since it was all I did, but right anterior delt/biceps tendon was SCREAMING throughout, making for a lot of pain endured the rest of the day. Thursday actually felt ok until the final quadset. And today is not really "training", but I'm still going to get out there and just run that 5 km as FAST as I can.

    Joints: CONSTANT PAIN in both shoulders - even when I am STILL. Left wrist playing up more as the week progressed.

    Nutrition: Continued re the 8-hour fast/12-hour feeding window, sometime that window going out to ~16 hours - have been excessively hungry this week, despite having what I truly consider to be a "Week OFF" training. AND I need to drink at least another 1.5-2 litres of water a day - yesterday was the FIRST time this week I was "able" to.

    Supplements: Last day with current bottle of Shred Matrix today, and able to start back on Alpha-T2 and Erase this week (changes noted in post #1).

    Overall Sense of Feeling: So, not the best of weeks, and certainly not the week I'd planned on, but definitely some good in there, and if I do not look at the "fitness" aspect of it, the majority of the amalgamation was decent. Letting go of something you have held onto for so very long can be emotionally exhausting, which hasn't helped and probably contributed to some of my physical fatigue (along with my nutrition, lack of training, and joint issues), but it can also give you FREEDOM. Some dreams give us life for a time, when we need that life, and then they become a beautiful memory that gives us the power to keep ON living, having found the strength and learned the lessons that it was intended to teach us. NEVER regret a love that you could not have, even if you had it, because it creates in you so much more than you might have ever imagined and blesses you. Know WHEN to let go and give yourself permission to move ON.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  13. THE STORY OF YOU


    MOTIVATIONAL OF THE DAY

    THE STORY OF YOU

    There is only ONE you. Only YOU know your own life better than anyone else. Only you know JUST what you have been through in your lifetime. Only you know what you have and to what extent you have to OFFER life. Only YOU can give what it is you have to offer.

    There is only one YOU. Do NOT let the world make you into someone else. Do not let them try and turn you into a copy of another. Do not let them take away who YOU are. Do not let them wipe away the wonderful story of YOU.

    There IS only one you. You are UNIQUE. You are SPECIAL. You are PRECIOUS. You are a BLESSING.

    There is so much MORE to you than what the world has seen. There is so much more TO be seen. There is so much more to be EXPERIENCED. There is so much more waiting FOR you.

    Your life can be lived by no one BUT you. Your life can not be told by anyone but YOU. You and ONLY you can be you and who you were MEANT to be. No one can or will EVER be able to replace you.

    YOU ARE SIGNIFICANT and you have a STORY TO TELL. That story is your own. OWN it. You have come so FAR and you have so far to GO. Only YOU can traverse the footprints destined for your life.

    Make EVERY step in your journey count for something. Make every action PURPOSEFUL. Make every life you TOUCH see hope and light and happiness. Make your life MEAN something and create as much positive change as you possibly can.

    No one else can LIVE your life. Be proud and confident in knowing WHO you are. Embrace your purpose and be HAPPY to be alive. Make your journey a story WORTH telling.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  14. This post made me smile

  15. Quote Originally Posted by runnerschick View Post
    This post made me smile
    Good

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  16. VISION AND REALITY


    MOTIVATIONAL OF THE DAY

    VISION AND REALITY

    If you want something, you HAVE to do what you need to for it to HAPPEN. If you have a vision, you have to DO for it to become a REALITY. If you have a dream, YOU have to ACT for it to manifest.

    Having a dream, a vision, wanting – it should all be about creating a BETTER you, someone who has a wealth of knowledge and experience behind them, unafraid to let the world see what they are, because they are no longer that person. Your past may have created the circumstances that moulded you, but it does NOT define who and what you are – that is something YOU have to do for yourself, so stand STRONG and be CONFIDENT in knowing your vision, that the path you are walking is going to lead you to a higher place, a better you.

    Know your PURPOSE and then SHARE it. Share it so that you can garner the SUPPORT you need to make it HAPPEN. You CAN do it on your own, but you never truly accomplish anything ALONE, even if it is a “solo” act.

    Having a VISION means having a future that is not JUST for you, but that makes a DIFFERENCE in the lives of others as well. YOU may be the one who gets down to the nitty-gritty, because you know better than anyone what it is you want, but TOGETHER make it a reality.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  17. WHAT REALLY MATTERS


    MOTIVATIONAL OF THE DAY

    WHAT REALLY MATTERS

    You might have once taken it for granted, but you no longer have that luxury, because it is gone from you, and now you understand how important it was, how essential it was to your being, how valuable it was to you, and it is lost from you forever. Makes you think about what you really care about, who you hold dear, what you have and how you treat it, whether or not appreciation is something you have for it each and every day. If it is not, then START APPRECIATING what you have WHEN you have it, for nothing lasts forever and you never know when what you can suddenly realize you cherish the most will be no more.

    As we move through life and change, what matters to us also changes, but there are always going to be fundamentals to us personally that might never change, even if we are not completely aware of what they are at the time, the secret desires hidden in our hearts that sometimes come to the surface when we are faced with a loss or circumstances that force us to evaluate where we are and what we are doing.

    Do NOT let yourself become so caught up in life that you forget or are not aware of what REALLY matters to you. Never let a day go by when you do not APPRECIATE what matters to you. Be THANKFUL for and understand the BLESSINGS that you have and are given. No REGRETS!

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  18. Hi Rosie, sorry I have been absent in here as far as posting. but I have been reading when I have a chance. I hope your shoulders are feeling a little better this week.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com
  19. I CAN


    MOTIVATIONAL OF THE DAY

    I CAN

    It’s all very well and good to have a dream, but a dream is just a dream unless you ACT on it, and a dream will not be acted on unless you believe that you CAN achieve it. Belief in yourself and your ability to achieve your dream is ESSENTIAL. You HAVE to believe that you can AND will accomplish what you want, or you will never really come close. If you believe you take every challenge as it comes, don’t allow difficulties to discourage you, knowing that you are one step closer every day to having what you desire, becoming who you want to be.

    Your MIND is your most POWERFUL tool in the pursuit of your dreams. If you have no faith in yourself, no belief that you are capable, thinking that what you want is not possible for you, then you will never have it, because you have already talked yourself OUT of it. But if you have confidence in yourself, believe that you can, and know that NOTHING is impossible for those who truly desire their dreams, then you are more than walking potential, and no matter how long the journey to get to your destination, you WILL arrive.

    When you believe, you do everything you can to accomplish your goals, take the risks necessary, seek out the people who can help along the way, and do not allow the negativity of others to dissuade you from your path. When you have a dream and a vision you believe in, knowing that even if you do not have all the answers to everything that might happen along the way right now but just go ahead and start regardless, you will be able to overcome anything, something greater driving you through everything, because you BELIEVE.

    It’s not enough to want something. It’s not enough to THINK that you can accomplish your goals. You have to BELIEVE in not just your dream, but in YOURSELF, and know that ANYthing is possible if you believe that “I CAN” do it!

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  20. Quote Originally Posted by MrKleen73 View Post
    Hi Rosie, sorry I have been absent in here as far as posting. but I have been reading when I have a chance. I hope your shoulders are feeling a little better this week.
    No worries, Chris - I've been more than a little busy myself and haven't been around much. Shoulders have not been feeling better and are getting worse, but I am training what I can, even if it's not as much as I want to be doing. Hope all is well with you and Jo!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  21. BE A BLESSING


    MOTIVATIONAL OF THE DAY

    BE A BLESSING

    You ARE a Blessing. Your very presence in this world is a GIFT. If you are not aware of it, you SHOULD be, so know it NOW. Know it and live UP to it and be a BLESSING to all those around you.

    God gave you talents and abilities, passions and motivations, and He intended for you to USE them. He intended for you to use them in your PURPOSE and be a BLESSING to those around you, to SHARE yourself with the world and ADD to it, to ENRICH the experience of all others in your sphere and improve on their knowledge. When you are passionate about something, you light up when you share that passion, passing along an ENTHUSIASM, drawing similar minds to you, and those for whom you are going to be a “reason” in their life.

    Never think that you are worthless or that you have nothing to offer, because you DO. You were created UNIQUE for a reason, set apart for a purpose, even if you are not yet conscious of that purpose. Only you can offer the complete package that you are, so use EVERY day to BE who you are and make yourself better, so that you can be a POSITIVE force in the lives of those around you.

    Think of all the people in your life. Think of everything they have taught you, the memories they have given you, the footprints that will forever be imprinted on your soul. Whether they caused you heartache or happiness, each one has blessed you in some way, giving you valuable experience that was not intended to remain dormant or hidden. You are blessed to BE a blessing, so be a blessing to ALL those lives YOU have the privilege of being able to touch, making what difference you can.

    © 2012 Rosie Chee




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  22. FREE TO BE ME


    MOTIVATIONAL OF THE DAY

    FREE TO BE ME

    After spending a lifetime having to hide myself it is FREEDOM to be able to be me, truly and completely, and not have it matter who sees me as I am. The world is not a safe place, but the world where I am IS safe for me to reveal my soul and allow others a glimpse of my true self, instead of a mask that gives an impression they get that I hate.

    I am free to be me, to show my heart, to speak my mind, to let loose my passions and follow my dreams. I am free to choose my own path to walk, instead of trying to carry everyone else on theirs and losing myself in the process. I am free to open the heart that I have had closed for so long, to let others IN to know and understand it. I am free to be free, my soul lighter by the day.

    It’s not that in the past I lived a lie, but the me, the REAL me, was often hidden away, others seeing only aspects of the complexity, aspects that they wanted or needed to see and never any inclination of the entire picture, never let past the barrier surrounding me. I know the impressions the world has and sometimes still has, now, but I never used to, and part of me screams out to be SEEN, to make it realize who I TRULY am.

    And now I am free to BE me, as I am. It is liberating, uplifting, refreshing, motivating, gives a smile and a lightness that has eluded me except in the tumultuous times of reflection and deliberation that have instigated immeasurable change in my soul. I AM free to be me and I LIKE it, and those who do not do have the choice to walk away.

    © 2012 Rosie Chee




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  23. YOU HAVE THE POWER


    MOTIVATIONAL OF THE DAY

    YOU HAVE THE POWER

    If you want something in your life, YOU have to go AFTER it. If you want something to change, YOU have to MAKE it happen. YOU have to DO it. YOU have to create your OWN future. YOU have the power to determine your DESTINY.

    DELIGHT in the Blessings that have been given to you. OPEN your heart and allow people in. ACCEPT that people change and that sometimes it is time to let them go to allow something better to become. TAKE the chance because it might become something more precious than you ever imagined. NEVER settle for less than what you deserve.

    If life is not the way you desire it to be, KNOW what you want and then take the necessary steps to MAKE it your REALITY. You have always had the POWER and you always WILL. If you want something to CHANGE, you have to be the one to INITIATE that change. YOU have to be the one to see it THROUGH. You have to be the one to take RESPONSIBILITY for creating the OPPORTUNITY for your life to evolve and move to the NEXT level.

    You should constantly be HUNGRY to become BETTER, never “settling” but always striving to BE the change you want to see. Although you never want to be “satisfied” to stay in one place, happiness is always there is you allow it to be, so enjoy the time you have and the people you have in it, and never take a moment for granted, even if you are not yet where and who you want to be. Life is a mountain that you NEVER stop climbing, but there are always plateaus along the way where you can pause and just ENJOY it, knowing how far you have come. Then you look UP and know that you can choose to stay where you are or keep ON climbing, the choice to continue all on YOU.

    Take RESPONSIBILITY for your life. Accept the CHALLENGE to always climb higher. Determine to make your life what YOU want it to be. Know that the POWER to change lies with you. It’s all on YOU.

    © 2012 Rosie Chee




    TRAINING

    Monday: HIIT Run

    Tuesday: Arms/Abs

    Wednesday: HIIT Run

    Thursday: Full-Body

    Friday: HIIT Run + Shoulders/Arms/Abs

    Saturday: [First Leg] Men's Health [Chicago] Urbanathlon

    Sunday: Day OFF


    OTHER NOTES

    Sleep: Been falling asleep almost as soon as I get to bed this last week, my body sleeping for 5-6 hours before waking, no alarms necessary, when I need to (and sometimes before, LOL). No "sleep-in" this week - not unless you count the 0315 waking this morning!

    Mood: Throughout all the stress and recovery and pain, it has actually been pretty good this week - I am starting to come alive again and I love it!

    Energy: I've been a non-stop machine from waking to passing out each day. Could feel my energy waning sometimes, but nothing a few chocolate truffles or something silly did not fix

    Concentration: Has had to be there all week, and has been too - got a lot done (and a lot more to do!)

    Body Composition: 8.3% bodyfat - so lost 0.2% bodyfat, which is ok considering the lack of training this week (AND all the eating). My delts and arms are definitely getting better re definition (maybe it's the pain?), arms full throughout the day.

    Quality of Training: HIIT Runs are close to being back up to speed, doing 28-32 sprints during them. Resistance training has suffered a lot this week, because my delts are so sore - right IN the joint, especially my left, feeling the same way my right did last December before I woke up one morning and could NOT move it, so have tried to do what I could without trying to make things worse, although during Friday's session I literally had to PUSH my left arm up with my right because it was so painful and limited re active range of motion. Have not done any post-weights cardio, which I notice the difference with. Feeling a lot better with my training though, despite all the "setbacks". Saturday's training was a 4.2 mile obstacle run in Chicago, which was a lot of fun (and I definitely want to do MORE of such events)!

    Joints: Shoulders have been MURDER. Sharp and constant pain in BOTH, left more than right. The pain has been affecting a few daily activities, but pushing through it, trying to minimize aggravating movement. Left wrist has also been acting up and I actually strapped it up some this week.

    Nutrition: Still been with 12-hour fast/12-hour feeding window, eating a lot of "junk" amidst the "clean", but fairly ok for the most part. Feeling better limiting foods I am sensitive to, and will continue on with this, since my HEALTH demands it. Only had a couple of days where I've drunk enough water, so got to get back to my 4.5 litres minimum daily.

    Overall Sense of Feeling: I am discovering that some of the dreams and desires laid on and uncovered in my heart this year are STILL there. It gives hope and birth to light, the opening of my soul for something I had closed myself off from [after everything that has happened]. I have found my smile again and it is REAL. There is so much MORE to life than what we see or think we know! Even though it is a learning process, I am keeping myself OPEN to the future that is being created, knowing that although it is not the one I had PLANNED, it will be so much better than anything I could ever have possibly imagined, because He keeps my soul close and only wants for me everything I have the potential to be and do and affect.

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  24. BE YOU


    MOTIVATIONAL OF THE DAY

    BE YOU

    There is no need to hide from the world. Let your soul SHINE. Let it be SEEN. Feel FREE to be you no matter what. There are ALWAYS going to be people who disapprove of who you are and everything you do, but there are also always going to be those who SUPPORT you in everything and want you to become all that you can be.

    This world will always try to change you – do NOT let it. You do NOT need anyone’s permission to be you. You need only YOUR approval. You need only to know that you are being TRUE to you, holding your integrity at high value, your actions speaking with that integrity, never violating who you are and what you stand for. Know that you are alive for a higher purpose and STAY the course, regardless of others’ opinions, for they matter little in the end, as you are the ONLY one who can live YOUR life, and YOU must be the one who is at peace with yourself.

    You are you for a REASON. Unique in every aspect of your creation, talented for a purpose, special to more than you may realize, beautiful in your own way, adored for what you do and who you are and the joy you bring to others, so do not let anyone take AWAY from that, living the life you deem worthy and would be proud to present to Him when you leave this world for the next.

    Be you EVERY step of the way. Do not fear letting yourself be seen. Those who matter and truly care will love you for who you ARE, not for whom they want you to be, and will only try to help you become BETTER and fulfil your destiny. You do not have to seek them out – they will be drawn to you, as you to them, and together you can make a DIFFERENCE that will reverberate through eternity.

    © 2012 Rosie Chee




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  25. Subbed! Just noticed yoyr thread where as I'm pretty new to AM. Have to say you have great inspiration. Keep telling the story and hope ur shoulder gets better. Pain sucks, exspecialy when its involved in doing something you love.
  26. YOUR STANDARDS


    MOTIVATIONAL OF THE DAY

    YOUR STANDARDS

    Never apologize for being YOU. Never apologize for wanting what you want. Never apologize for having STANDARDS. Never apologize for holding OTHERS to the SAME standards as you hold YOURSELF. Never apologize for wanting to see who’s “worthy” of being in your life and deserving of your attention, because they sure as hell won’t apologize when they do the same to you.

    You have standards for yourself. You set the bar high. You have expectations you want yourself to meet. You know that your expectations of yourself are higher than what anyone else is ever going to have of you, but that does not matter - what matters is what YOU hold yourself to. What matters is those that accept you for who you are will also accept your standards, and they will also accept that THEY will have to meet certain standards to stay in your life.

    In a rare moment of whatever-you-may-call-it, you might allow your standards to drop for the briefest of times. When that happens, those who know you and care about you bring you back UP to your standards, trying to hold YOU there, the way you hold yourself. Those are the people you never want to let go of. Those are the people to cherish. Those are the people who WANT to be in your life.

    © 2012 Rosie Chee




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  27. Quote Originally Posted by msrider View Post
    Subbed! Just noticed yoyr thread where as I'm pretty new to AM. Have to say you have great inspiration. Keep telling the story and hope ur shoulder gets better. Pain sucks, exspecialy when its involved in doing something you love.
    Hi there and Pain is just a normal part of my life and has been for a long time; you just deal with it the way you do everything else, but thank you.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  28. RIGHT HERE AND NOW


    MOTIVATIONAL OF THE DAY

    RIGHT HERE AND NOW

    Are you waiting for something to happen TO you? Are you waiting for your dreams to just FALL into your hands? Are you waiting for what you want to suddenly become a reality in your life? Are you waiting for tomorrow because you are too afraid of TODAY? Are you waiting without DOING, as if simply wanting is enough? Because it is NOT.

    STOP waiting! Start DOING! What you want tomorrow has every possibility for being TODAY. If you LET it. If you let yourself HAVE it. If you BELIEVE in it and that you have every right to it.

    You have every right to be HAPPY. You have every right to find PEACE. You have every right to SUCCEED with your goals. You have every right to be who you WANT to be. But it’s all on YOU. You have to make it HAPPEN.

    YOU have to be the one who starts the domino effect that will lead to the fruition of your dreams. YOU have to be the one to take the FIRST step into the unknown. YOU have to be the one to round up the resources that you will need on your journey. YOU have to be the one to hold the dream tight in your heart and believe with EVERY part of your being that what you desire the most IS for you. When you do that watch MIRACLES start to unfold. Watch as your dreams will become your PRESENT.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  29. EXTRAORDINARY MOMENTS


    MOTIVATIONAL OF THE DAY

    EXTRAORDINARY MOMENTS

    Sometimes the “magic” one is or might be looking for is right in front of them, in the people, the moments, the things that can seem so insignificant and are often overlooked. Take the TIME to appreciate your life, the simple gestures one offers, the smile they might bestow, the words of encouragement, the walk alongside you up the mountain of life. Sometimes you can be doing the most random things, tasks that you might never have thought could be anything other than what they appear to be, and all of a sudden life is breathed into them and you discover that joy can be found in unexpected moments.

    Joy is not about trying to find it. You ALREADY have it, hidden I know in some of us, but lying in your soul, the potential for unlimited happiness sitting inside you just waiting to be ALLOWED freedom. Sometimes the right people can open that up and you see the EXTRAordinary in the ordinary, take pleasure in the “mundane”, making every day just that little much brighter and something to be looked forward to.

    It’s not the places nor what you’re doing that makes something extraordinary, but those you spend your time WITH, and you never know who can suddenly bring a smile to your soul, a moment of peace to your weary mind, or give that motivation to allow you to pick up the pieces of your heart where it has been scattered throughout time and space. Recognize those moments and those people, thankful for them in your life, the difference they make, and know that you are blessed.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  30. Yes, I think most have heard it said that miracles are happening all around us but we often miss them. Self awareness is a key factor. This helps you feel your surroundings ..open up your eyes as Rosie mentions. I love that quote I picked up on Facebook the other day "I am a realist, I expect miracles"
  

  
 

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