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

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  1. FIGHT FOR IT


    MOTIVATIONAL OF THE DAY

    FIGHT FOR IT

    NOTHING in this life comes easy. There is ALWAYS pain involved - sacrifice of something, whether comfort or habits or people, making decisions that will leave one future behind for another. You have to KNOW what you want in order to walk with CONFIDENCE and truly FIGHT with EVERYthing that you are and have for the future that you are walking TOWARDS.

    You have to fight for what you WANT, so have no fear in determining your set course and know that if it wasn’t worth it you would not be fighting. You have to fight for what you BELIEVE in, so never be ashamed of who you are and what you stand for. You have to fight to be HEARD, so do not be afraid to stand up and shout “look at me; listen to me” if something is so very important to you. You have to fight for those who mean the world to you, so do not be afraid to LET them know what value they have in your life.

    If you don’t fight, then you never truly wanted it. It did not have such significance in your life, and if it DID, then no one but YOU ever knows what it means to you. If you do not SHARE your dreams and vision, no one can know what to do to help you on your journey. If you do not let others SEE who you are, they are always going to think of you as the impression they have and not the reality. If you do not let those who matter KNOW that they matter, you may miss out on creating something that could become one of the best things in your life.

    Think about your FUTURE - what it is you truly want and the people you want walking beside you. When you know, make your dream an ACTION and FIGHT for it. Fight for what you know you deserve and do NOT let anyone tell you otherwise. Fight for your passion and your heart, at peace with your soul in knowing that you are ALWAYS doing everything you possibly can to make your life COUNT.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  2. Quote Originally Posted by DreamWeaver View Post
    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"
    They definitely are, Doug. For some of us, our very LIVES are a daily miracle. We should never forget that we are blessed, even if sometimes we feel like the world is nothing but chaos and heartache. See the stars in the night, waiting for the dawn that rises the next day. There is ALWAYS something or someone who can flicker the light of hope in our soul. The small moments, when you take the TIME to just stop and truly SEE, then you know. Have a Wonderful day, my friend!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


  3. Rosie, I need more workout updates! When I read how much you're doing I say "whaaa this girls unreal, I can't get beat by a girl!!!" Lol

    In all seriousness, good reads though. ;-)
    Serious Nutrition Solutions Representative

  4. Quote Originally Posted by Rosie Chee

    They definitely are, Doug. For some of us, our very LIVES are a daily miracle. We should never forget that we are blessed, even if sometimes we feel like the world is nothing but chaos and heartache. See the stars in the night, waiting for the dawn that rises the next day. There is ALWAYS something or someone who can flicker the light of hope in our soul. The small moments, when you take the TIME to just stop and truly SEE, then you know. Have a Wonderful day, my friend!

    ~Rosie~
    Sorry I have not posted in a while Rosie. I can personally speak to a miracle. I had an infection in my fem to fem bypass graft so the had to pull it. 5 days after the surgery, I had a GI bleed that resulted in the most intense pain I have ever felt starting from my left glute all the way down the back of my leg. The bleed had left me with less than half the normal blood level and compromised blood flow to my left leg. My foot fel like aa dead chunk of meat at the end of my ankle and with no motor control at all and no pulse. There were discussions of "heroic measures to save my foot. The enemy kept whispering that I would never leave there alive. I had already been reading healing and health related scriptures and in particular clinging to God's word and promises. After 3 days I could slightly wiggle my toes, after 5days they found a pulse in my foot. At first when I tried to walk, I was like a peg leg pirate and needed to grab rails in my room to keep from falling. I now walk with a slight limp but I need no aids. After 22 days they sent me home with wound vac pump and a PICC line but I achieved the faith declaration I made to my 21 year old: That I would walk out of there on my own power and in one piece. At this time, the plan is to let me heal another few weeks and then do another bypass of some sort to increase blood flow to my left leg. Would not surprise me a bit that when they do my arterial graph that they find no occlusions in my legs because my Father is more than enough and doesn't do things half way. All things are possible to them that believe. Mark my words, I expect a full recovery and restoration including returning to the iron and cardio work
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
  5. WHO YOU ARE


    MOTIVATIONAL OF THE DAY

    WHO YOU ARE

    You are YOU. Wonderful. Individual. Unique. Precious. Irreplaceable. REALIZE that.

    You have life in a way like no other. You have experienced the same things as others, but come out of everything differently than anyone else. You have seen the world in a fresh perspective from the rest of it.

    Your past has created you. Your present CONTINUES to build you up into who you will eventually become. Your future is not yet determined though, and you can always CHANGE the path you are on. It’s never too late to change.

    You are not defined by your past. You are defined by who you ARE and who you are is YOUR decision. You can choose to let what has happened to you overwhelm you or you can choose to OVERCOME it. Use your past experiences to mould you, but do not let them determine the future.

    You have overcome a lot in your life. You are blessed to still be here. Use your life as an EXAMPLE to others, the change you want to see in this world. Use what has changed you to create the POSITIVE change that only YOU can make.

    You are who you are. EMBRACE it. CELEBRATE it. USE it to make this world BETTER.

    © 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. Quote Originally Posted by Distilled Water View Post
    Rosie, I need more workout updates! When I read how much you're doing I say "whaaa this girls unreal, I can't get beat by a girl!!!" Lol

    In all seriousness, good reads though. ;-)
    I've been doing them weekly BECAUSE I am so busy, but I am still training as hard as I can, living life a little more, Steve Besides, you know I'm going to tell you to NEVER compare yourself to anyone but YOU. Thank you, Bill - I've been going through a lot of changes, but it's all coming together for the good!


    Quote Originally Posted by taman6886 View Post
    Sorry I have not posted in a while Rosie. I can personally speak to a miracle. I had an infection in my fem to fem bypass graft so the had to pull it. 5 days after the surgery, I had a GI bleed that resulted in the most intense pain I have ever felt starting from my left glute all the way down the back of my leg. The bleed had left me with less than half the normal blood level and compromised blood flow to my left leg. My foot fel like aa dead chunk of meat at the end of my ankle and with no motor control at all and no pulse. There were discussions of "heroic measures to save my foot. The enemy kept whispering that I would never leave there alive. I had already been reading healing and health related scriptures and in particular clinging to God's word and promises. After 3 days I could slightly wiggle my toes, after 5days they found a pulse in my foot. At first when I tried to walk, I was like a peg leg pirate and needed to grab rails in my room to keep from falling. I now walk with a slight limp but I need no aids. After 22 days they sent me home with wound vac pump and a PICC line but I achieved the faith declaration I made to my 21 year old: That I would walk out of there on my own power and in one piece. At this time, the plan is to let me heal another few weeks and then do another bypass of some sort to increase blood flow to my left leg. Would not surprise me a bit that when they do my arterial graph that they find no occlusions in my legs because my Father is more than enough and doesn't do things half way. All things are possible to them that believe. Mark my words, I expect a full recovery and restoration including returning to the iron and cardio work
    Wow, Tony, so sorry to hear about everything that has happened to you, but also happy to know that you are living a MIRACLE right now, having the faith that He has your back. God is indeed GOOD, especially to those who trust and believe in Him, and He would not give us more than He knows we can handle. You are going to come out of this a living, breathing EXAMPLE of His Grace, showing that NOTHING is IMpossible. I am praying for you re recovery!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  7. Quote Originally Posted by Rosie Chee

    Wow, Tony, so sorry to hear about everything that has happened to you, but also happy to know that you are living a MIRACLE right now, having the faith that He has your back. God is indeed GOOD, especially to those who trust and believe in Him, and He would not give us more than He knows we can handle. You are going to come out of this a living, breathing EXAMPLE of His Grace, showing that NOTHING is IMpossible. I am praying for you re recovery!

    ~Rosie~

    Thanks Rosie, take all the prayer I can get. Blessings to you and those you love!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  8. Quote Originally Posted by Rosie Chee

    Wow, Tony, so sorry to hear about everything that has happened to you, but also happy to know that you are living a MIRACLE right now, having the faith that He has your back. God is indeed GOOD, especially to those who trust and believe in Him, and He would not give us more than He knows we can handle. You are going to come out of this a living, breathing EXAMPLE of His Grace, showing that NOTHING is IMpossible. I am praying for you re recovery!

    ~Rosie~

    Thanks Rosie, take all the prayer I can get. Blessings to you and those you love!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  9. Quote Originally Posted by taman6886 View Post
    Thanks Rosie, take all the prayer I can get. Blessings to you and those you love!
    No worries, Tony - that's what friends and we are here for, for it is stronger to stand together than alone The same to you!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  10. THE YOU HIDDEN INSIDE


    MOTIVATIONAL OF THE DAY

    THE YOU HIDDEN INSIDE

    There is a you the world sees and another hidden deep down in the recesses of your soul - a you that rare few ever get to see and experience, because you trust few and do not like to let others close enough to allow any vulnerability, that you precious and protected, those allowed to glimpse and know it privileged indeed.

    We hide ourselves away for many reasons. No one is the same and no one’s reason is the same. Sometimes we just do not know how to express or show what it is we are, struggling to find a way to others’ understanding. Sometimes we have been traumatized by past experiences, retreating because we never want to go through that again. Sometimes we use it as a defence mechanism, designed to keep people away because we are unsure how they would react to the reality of you. Sometimes it is just years of conditioning and we do not even know the reason, only now consciously aware that we do it.

    Whether you do it because you are unsure how to express who you are or are scared to let the world peer inside your soul, opening up and allowing yourself the freedom to just be you without care, random and all-over-the-place as you might be, is not a bad thing. We should all feel free to be who we are, and if we do not, then we should reconsider where we are standing in life and who we are surrounded by, for those who accept and love you as you are have no issues with seeing you.

    It takes time to realize that it’s ok to be you - as you are, no masks, no false smiles, no pretending to always be fine, no being “normal” as the world defines normal. It can be a shock to realize that there are those out there who might have glimpsed a small part of your soul and love it and want more, viewing you in completely different light than you see yourself, accepting the beauty and the monster that are part of you. It might amaze you to realize that there is someone out there who will love the you hidden from all but a few, desiring to know and see more than you allow.

    Have no fear in letting your soul out. Life is a risk that we all take - if you always play it safe you will never know the exhilaration of flying, and if you never give life’s challenges and gambles a chance, you lose out on what could become the greatest and most precious things in your life.

    © 2012 Rosie Chee




    TRAINING

    Monday

    HIIT Run:
    a. 4 min jogging
    b. 32 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Single-Arm DB Lateral Raises 4 x 12 per side
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. DB Hammer Raises 4 x 10
    4. Skip 4 x 100 revolutions
    SuperSet C -
    5. TRX XY 4 x 8
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. TRX Leg Curls 4 x 12
    8. Skip 4 x 100 revolutions

    Stretch 20 min

    Tuesday

    Skip x 1,000 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 5
    2. Dips 4 x 5
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Alternate Incline DB Hammer Curls 4 x 10 per side
    5. Rope Tricep Push-Downs 4 x 5
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 12
    8. Overhead Rope Tricep Extensions 4 x 10
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
    11. Pikes (on bench) 4 x 10
    12. Skip 4 x 100 revolutions

    Stretch 20 min

    Wednesday

    HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 20 min

    Thursday

    Skip x 300 revolutions

    Full-Body (30 sec recovery between quadsets):
    QuadSet A -
    1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
    2. Swissball Crunches (270 degrees to 180 degrees) 2 x 15
    3. Swissball Double-Leg Raises 2 x 10
    4. Skip 2 x 100 revolutions
    QuadSet B -
    5. EZ-Bar Bicep Curls 2 x 21s
    6. Rope Tricep Push-Downs 2 x 8
    7. Alternate DB Hammer Bicep Curls 2 x 20
    8. Skip 2 x 100 revolutions
    QuadSet C -
    9. Plate Lateral Raises 2 x 20
    10. Plate Hammer Raises 2 x 8
    11. Rear Flyes 2 x 15
    12. Skip 2 x 100 revolutions
    QuadSet D -
    13. TRX Rows 2 x 10
    14. TRX Push-Ups 2 x 8
    15. TRX Leg Curls 2 x 20
    16. Skip 2 x 100 revolutions

    Stretch 20 min

    Friday

    HIIT Run:
    a. 4 min jogging
    b. 28 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 10 min

    Shoulders/Arms/Abs (30 sec recovery between quadsets):
    QuadSet A -
    1. Rear Flyes 3 x 10
    2. DB Arnold Press 3 x 10
    3. Alternate DB Lateral Raises 3 x 10 per side
    4. Skip 3 x 100 revolutions
    QuadSet B -
    5. EZ-Bar Bicep Curls 3 x 10
    6. DB Hammer Curls 3 x 10
    7. Alternate DB Hammer Bicep Curls 3 x 10 per side
    8. Skip 3 x 100 revolutions
    QuadSet C -
    9. Rope Crunches 3 x 10
    10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
    11. Bicycle 3 x 10 per side
    12. Skip 3 x 100 revolutions

    Stretch 10 min

    Saturday

    Hiking and Free-Climbing


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    Sunday

    Day OFF


    OTHER NOTES

    Sleep: Not been sleeping for long at all this week, waking after 2-3 hours most days, actually allowing the luxury of staying in bed and going back to sleep for another 2-3 hours on the weekend (which is nice, given that I don't do it often - and my body needs the recovery).

    Mood: I've been happy this week. I am allowing myself to open up, and in doing so, having life open up before me, irony in the blessings and opportunities that have become, but appreciative and grateful for the smile and joy they give my heart.

    Energy: On and off. After eating in the mornings this week I have suddenly been very light-headed, having to hold onto things as I walk around work, feeling like I was going to collapse or topple over. Then suddenly having bursts of bouncing around like an excitable puppy or a child at Christmas. Definitely confirming that I feel far better when training (or doing any exercise in general) on an empty stomach ("first thing"), although energy often rollercoasters later in the day.

    Concentration: This has been a week of taking control, setting my "house" in order, and it's been a full-on task, but so very rewarding.

    Body Composition: 8.1% bodyfat - so lost 0.2% bodyfat, and back to being at a body composition I am comfortable at. Surprised a little, because my training has not even come close to Maintenance and my nutrition has been far from "right", AND it has been the blue moon when I have drunk (earlier this week). That said, my shoulders HAVE been in a lot of pain this week, and as I discovered the last time, it seems that the pain stresses and takes more out of my body than one might think, helping re leaning, even if unintentional. Re girths, when I get leaner (like this) they become symmetrical re bust/hips, legs and arms, and my delts/arms are maintaining muscle as I lean out, which is great.

    Quality of Training: HIIT Runs have been good, despite the sharp, stabbing pain in my shoulders every time I run...Resistance training has been a small battle, facials alternating between a smile/laugh to agony/pain as I enjoy it, my shoulders (and wrists) not considering me their best friend as I push them through when it might be better to give them time off. Have changed some of the way my resistance sessions are being done though, and this week did NO Behind-the-neck BB Military Presses, to help my delts re recovery (hoping), adjusting exercises for minimal aggravation to my shoulders (if possible), so that I can continue training without a break...Saturday's training was hiking (something I used to do all the time when I was at home, but have not done in the entire time I have been in the US - I have not done much of what I used to do back home since I have been here, but that is CHANGING!) and free-climbing, which was a blast, not realizing until it was mentioned that there was no pain in my shoulders (another bonus)...

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    Joints: The start of the week saw me barely able to lift my left arm, during training having to push it up with my right hand for any exercises that required higher lifting movement or such starting positions. Shoulders alternated on and off re intensity of pain and degree of range of motion throughout the week, but by the end of it, feeling like there are no issues with them. Left wrist has been experiencing pain and limited load ability, but not as bad as last week.

    Supplements: Shred Matrix arrived earlier this week for me to start back on, and finished current of Alpha-T2 yesterday (changes updated in post #1).

    Overall Sense of Feeling: AWESOME! I am HAPPY! My soul, although in turmoil, has found stillness, the rare peace I get when I have faith that everything will be ok, accepting of life and making the moves to change all that I can, to allow me to grow more and become better, as He intends, no longer hiding inside the deep recesses of my soul, tentatively opening up to let the world see more of the complexity that is me.


    ONLINE INTERVIEWS

    FITOVERFAT.COM

    Honoured to be given a Featured Interview on FitOverFat.com, another opportunity to share some of my story and acknowledge the wonderful people who have made such a difference on my journey.



    To check out my interview, see: Rosie Chee Interview

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


    MOTIVATIONAL OF THE DAY

    "TOO FAR"

    Life is not about playing it safe, living in a comfort zone. It is about taking risks, pushing the limits as much and as far as you can. For how can you ever know what it TRULY means to live if you limit yourself to living in a small square box, inside the lines that everyone else says you should stay within? You canNOT.

    Those who dare greatly achieve greatly. They learn much about themselves and their strengths. They know what they are capable of and they are not afraid to push themselves further than before. They understand the risks but take them regardless. They realize that life is meant to be LIVED and experienced in its complete fullness, that there is far more out there than they could ever imagine, and that THEY are capable of far more than they might think or know in this moment.

    Living life pushed to the limits, going “too far”, does not mean being foolish in it, but simply accepts that you do NOT accept limits on yourself, desiring only to strive further, reach higher, achieve greatly, being a “miracle”.

    I live life on the edge, my body a living battleground. I’ve had a heart attack and yet refuse NOT to continue to push my body to exhaustion, training in all weather, on no sleep, when sick and knowing, looking at me, in no physical condition to be doing anything. I’ve collapsed multiples times during training, soldiered through the roughest times, determined not to let my physiological condition dictate what I can and cannot do, doing things others have told me I would never be able to do. I’ve suffered injuries and yet have come back from them stronger than ever and in less time than I was told it would take, taking a step further than the pain of returning to training, knowing that if I do NOT ask it of my body, I will never have it. I ALWAYS push the limits because I would rather take the risk than NEVER know.

    What about YOU? How do YOU live your life?

    © 2012 Rosie Chee

    (Please note that this Motivational was published in the Spring/Summer 2012 issue of WPM Women).




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  12. Quote Originally Posted by Rosie Chee View Post
    They definitely are, Doug. For some of us, our very LIVES are a daily miracle. We should never forget that we are blessed, even if sometimes we feel like the world is nothing but chaos and heartache. See the stars in the night, waiting for the dawn that rises the next day. There is ALWAYS something or someone who can flicker the light of hope in our soul. The small moments, when you take the TIME to just stop and truly SEE, then you know. Have a Wonderful day, my friend!

    ~Rosie~
    I like that .. "Life is a Miracle" cuz when you think about it there is no better explanation
    Unremarkable is no way to go through life... Doug

  13. Quote Originally Posted by DreamWeaver View Post
    I like that .. "Life is a Miracle" cuz when you think about it there is no better explanation
    It truly is, Doug, and so we should always see the beauty in it and appreciate it!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  14. SAY "YES" TO YOU


    MOTIVATIONAL OF THE DAY

    SAY "YES" TO YOU

    You have had something on your heart for a long time now. Something that should been done when you FIRST recognized it, but never was because you were too busy taking care of everyone else and their needs, ignoring your own in a misplaced sense of loyalty. But now that something is of PARAMOUNT importance to do, for such a deep-seated desire does not get laid on one’s heart for no reason, and it’s time to start thinking about your OWN health and happiness, to begin doing what will be BEST for you.

    First, you must learn to be SELFISH. Hard for those who always put others before themselves, who have taken care of everyone else all their life and neglected themselves until they could no longer ignore the warning signals inside. Being selfish we all need to be sometimes, for if we do not take care of ourselves we are NOT going to be in any position to be of service to others. We also need to realize that when WE are healthy and happy, then we are better equipped to create POSITIVE impact in others’ lives.

    You are at the point where you can no longer ignore that desire, when it MUST be taken care of before all else, not just because it should have been done, but because if it is NOT, you will never be able to live your life as completely as you were meant to. You WANT to become ALL you have the potential and power to be, and to do that this must be DONE. You have made the decision and now it is time to ACT on it, creating the reality that you have sought in your heart for a long time.

    Realize that saying “no” to everyone else and their needs for a time is NOT bad, for not only must they learn to start taking care of themselves and not rely on draining you of everything you have and are to keep them satisfied, but you need to start thinking of YOU and YOUR best interests. Life changes and we change with it and that change should constantly be making us into something BETTER than we are. To become better, you have to know what you NEED to do to reach that next level and just DO it, no matter the cost.

    There is ALWAYS going to be a cost to doing what must be done, but that is nothing compared to what will be if you do NOT move. Your life is your own, so start allowing it to be. Start allowing yourself to LIVE. Start allowing that glimpse of happiness to become a ray of hope that spreads throughout your being, into all corners of your soul and life. Start allowing that inner voice to say “YES” to yourself, accepting that you must in order for your life to truly move FORWARD.

    © 2012 Rosie Chee




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


    MOTIVATIONAL OF THE DAY

    EVERY DAY

    The shadows of yesterday fade in the sunrise of the new day. The burdens weighting down your shoulders can be lifted after a night of rest. The eyes that looked like a storm can sparkle with hope and life.

    Every day is a NEW day. Another chance to make a CHANGE, to CREATE the dream your heart has been calling for. Another chance to make life as you WANT it and not just allow yourself to accept and settle for the circumstances you find yourself in.

    CLOSE the door on yesterday. Let its troubles not weary your soul, but take from it the lessons learned and put them to use with a smile, knowing that you will not go back from whence you came, but only surge FORWARD, gaining momentum that propels you into the destiny awaiting you. Accept the people in your life and know that there is a PURPOSE for each one, and take delight in the time you have when you have it, because you never know when that time will be gone.

    You have wanted a FRESH start for a long time now. Today brings a NEW chance to turn your life into the life you want and dream of, to take the risks your soul knows you must, to leave behind the abuse you have allowed yourself to endure, to stop running from the heart that seeks you, to allow that smile to grow as you do.

    If you want a new BEGINNING, this is it. This is your chance, your time to ACT. Take the opportunity and move with it as far as it will take you, and when you can go no further, keep the faith and CONTINUE on, for life is not over until YOU are, and He has GREAT plans for your future!

    © 2012 Rosie Chee




    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  16. WHAT YOU SEEK


    MOTIVATIONAL OF THE DAY

    WHAT YOU SEEK


    You may not be aware that you are seeking something, but you ARE - your heart is, your soul, your mind, for something MORE than the life you are living and who you are living it with. What you do not realize is that what you unconsciously seek is ALREADY out there, waiting for you to find it, seeking YOU in turn, to bring that completion to your life, fill the emptiness in your heart that you might never even have known you had until it IS filled.

    What you seek you may not yet have admitted to yourself, not wanting it to be a part of you, having never felt that desire before and it scares you to know it exists in some crevice of your soul. You HAVE to acknowledge it SOMEtime, for it will never go away, digging itself in a little deeper, until one day you will NOT be able to ignore it and have to face it, coming to terms with the fact that you are only human, not the “rock island” as you have always been.

    When you finally admit that you seek that other piece of your soul, you OPEN up opportunities for it to be found, for it cannot be discovered, even if it is right there in FRONT of you, if your heart is not open to its possibility. When you know what it is you are missing, what your soul seeks, you become something more, because you open your heart. When your HEART’S eyes are opened, what you see becomes different, something else altogether, and you realize that you have been living only HALF a life.

    Half a life is NO life at all, even if you are “content” with it. Life is for LIVING, not for being “satisfied” or played “safe”, because you are scared of what might happen if you allow someone in or something to happen. Life is a MIRACLE, a beautiful blessing, and you deserve to be blessed, to be HAPPY. Happiness will come when you open your heart to what He has waiting for you, the gifts you might never have wanted, the unexpected surprises that suddenly become everything as you find your heart SMILING.

    © 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. LIFE IS A JOURNEY


    MOTIVATIONAL OF THE DAY

    LIFE IS A JOURNEY

    There is no “ultimate” goal for life, no “final destination” that we are trying to reach, for life is a CONSTANT journey, a succession of experiences, both good and bad, high and low, successful and failing, that we manoeuvre through, doing the best we can to make the most of every day in our own way, leaving a part of us behind on the hearts and souls of all whose lives we touch.

    Life is a journey to be ENJOYED. It is an experience that yes, will devastate us at times, but also give us great joy and happiness, and it is those moments that we must learn to cherish and remember.

    Life is a journey in which we are always GROWING. In character and spirit, worth and value, as we discover what hides in the depths of our being, bringing it to the fore when it is needed, to help us survive in our desperation or celebrate in high times.

    Life is a journey to be SHARED. We are not meant to walk alone, no matter how much we might feel like it sometimes. Our path takes us across and through the paths of many others, every individual we encounter in our life at that specific moment and time for a reason, season or a lifetime, their presence for us to discover the meaning of.

    Life is journey that MAKES us who we are. It shapes is, moulds us, creates us, tempering us through trials and tribulations, glossing us through the greatest beauty and blessings, making sure we experience exactly what we need when we need it, to make us into the person we SHOULD be.

    So take some time to reflect upon your journey thus far. What have you been through? What will you never forget as long as you live? Whom have you encountered? Who has made such an impact on you that you are forever changed? Whose lives are richer because YOU have passed through them?

    © 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. TROUBLED WATERS


    MOTIVATIONAL OF THE DAY

    TROUBLED WATERS

    If you’ve ever been in the ocean on a stormy day you’ll know what it’s like out there - how rough, the waves pounding down, pummelling the shore, hard and heavy, even in the deeper waters, debris washing ashore, taken from far out to sea. Storms cast wide nets, troubling not just the shore but the HEART of the ocean itself as well, stirring it into a frenzy of confusion and distress.

    But storms are not all horrible - they can be BEAUTIFUL and refreshing, and you find your CALM in the midst of all the chaos, clearing your mind of trouble. Amidst that storm, in all the cacophony of thought and action in and around you, you can find an inner STILLNESS, an inner sense of peace, a cleansing touch to wash AWAY the debris from your life and your heart.

    We NEED the troubled waters to learn how to survive. We need them to show us how to stay AFLOAT. We are never meant to be there to flounder and struggle, and if we do such, only so that we discover HOW to swim, to TRIUMPH against the odds and come out VICTORIOUS. Troubled waters are just another test, another obstacle we must battle through in life.

    In troubled waters we often FIND ourselves, discover what we are truly capable of, what we are willing to do just to stay alive. For none of us want to drown, even if we might think we do - all we want is to know that we’ll be ok, that we are NOT alone in our struggle. Sometimes we must experience that struggle to UNDERSTAND who we are and what we value in life, what we are living FOR and desire with all our soul.

    Troubled waters make us do one of the hardest things in the world to do - look INSIDE ourselves and see what is there. Is it a soul worth saving? Of course it is. Is there anything that needs to be let go of and left behind for good? Absolutely. Is there more than we thought possible hidden deep down in the depths? Yes, just waiting for the right time to reveal itself and come into its own.

    Troubled waters give us an OPPORTUNITY to say yes or no to life and determine in our hearts how we will LIVE that life if we choose to save it; to see what we are truly made of and capable of being and BECOMING; to see life from a different perspective, CHANGED from the inside out. Troubled waters CLEANSE us and prepare us for what is to come, the future and all the Blessings it has WAITING.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  19. STRONG ENOUGH TO FACE LIFE


    MOTIVATIONAL OF THE DAY

    STRONG ENOUGH TO FACE LIFE

    We are not always prepared for life. In fact, sometimes we can be so downright UNready for what it throws at us, so floored that we think we cannot possibly survive the out-of-left-field ball we suddenly find careening towards us at a million miles an hour, frozen in place knowing that it’s going to hit us or knock us out.

    Whether you think you can or not, you are stronger than you think, and you have to TRY to catch that ball! Have confidence as you watch it arc and fall towards you. Work to position yourself as best you can, so that, even if it hits you, or hurts and causes immense damage on impact, you know that you WILL heal and recover.

    Even if it knocks you flat on your back and you find yourself in darkness, unconscious for a time, when you open your eyes to the light, know that you have something deep within you that is stronger than any destruction life will try to create, that will rise to the surface when it is needed, in times of struggle and battle, giving you the means to get through whatever horror may face you.

    When you watch that ball coming towards you, facing it without moving, and whether you catch it or it knocks you out, have the courage afterwards to take that ball and lob it right BACK at life.

    You CAN take whatever life throws at you and you WILL walk away from it changed for the BETTER!

    © 2012 Rosie Chee




    TRAINING

    Monday

    HIIT Run:
    a. 4 min jogging
    b. 32 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Single-Arm DB Lateral Raises 4 x 15, 12, 12, 12 per side
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. DB Hammer Raises 4 x 12, 12, 10, 10
    4. Skip 4 x 100 revolutions
    SuperSet C -
    5. TRX XY 4 x 8
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. TRX Leg Curls 4 x 12
    8. Skip 4 x 100 revolutions

    Stretch 20 min

    Tuesday

    Skip x 1,000 revolutions

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Close-Grip BB Bicep Curls 4 x 5
    2. Dips 4 x 6
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. Alternate Incline DB Hammer Curls 4 x 8 per side
    5. Rope Tricep Push-Downs 4 x 5
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. DB Zottoman Curls 4 x 10
    8. Overhead Rope Tricep Extensions 4 x 10
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10
    11. Pikes (on bench) 4 x 15
    12. Skip 4 x 100 revolutions

    Stretch 20 min

    Wednesday

    HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 20 min

    Thursday

    Skip x 1,000 revolutions

    Full-Body (30 sec recovery between quadsets):
    QuadSet A -
    1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
    2. Swissball Crunches (270 degrees to 180 degrees) 2 x 10
    3. Swissball Double-Leg Raises 2 x 15
    4. Skip 2 x 100 revolutions
    QuadSet B -
    5. EZ-Bar Bicep Curls 2 x 21s
    6. Rope Tricep Push-Downs 2 x 10
    7. Alternate DB Hammer Bicep Curls 2 x 30
    8. Skip 2 x 100 revolutions
    QuadSet C -
    9. Plate Lateral Raises 2 x 20
    10. Plate Hammer Raises 2 x 10
    11. Rear Flyes 2 x 15
    12. Skip 2 x 100 revolutions
    QuadSet D -
    13. TRX Rows 2 x 10
    14. TRX Push-Ups 2 x 10
    15. TRX Leg Curls 2 x 20
    16. Skip 2 x 100 revolutions

    Stretch 20 min

    Friday

    HIIT Run:
    a. 4 min jogging
    b. 32 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Shoulders/Arms/Abs (30 sec recovery between quadsets):
    QuadSet A -
    1. Behind-the-neck BB Military Press 3 x 10, 6, 6,
    2. DB Arnold Press 3 x 6
    3. Alternate DB Lateral Raises 3 x 15, 12, 12 per side
    4. Skip 3 x 100 revolutions
    QuadSet B -
    5. EZ-Bar Bicep Curls 3 x 10
    6. DB Hammer Curls 3 x 8
    7. Alternate DB Hammer Bicep Curls 3 x 10 per side
    8. Skip 3 x 100 revolutions
    QuadSet C -
    9. Rope Crunches 3 x 15
    10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
    11. Bicycle 3 x 15 per side
    12. Skip 3 x 100 revolutions

    Stretch 20 min

    Saturday

    Run 3 miles

    Stretch 20 min

    Sunday

    HIT:
    a. Skip 1 min
    b. Side-to-side Plyometric Bench Jumps 1 min
    c. Skip 1 min
    d. Burpees (with push-up) 1 min
    e. Skip 1 min
    f. [High] Bench Step-Ups (right side only) 1 min
    g. Skip 1 min
    h. Mountain Climbers 1 min
    i. Skip 1 min
    j. Single-Leg Deadlifts (right side only) 1 min
    k. Skip 1 min
    l. Side-to-side Plyometric Bench Jumps 1 min
    m. Skip 1 min
    n. Burpees (with push-up) 1 min
    o. Skip 1 min
    p. [High] Bench Step-Ups (left side only) 1 min
    q. Skip 1 min
    r. Mountain Climbers 1 min
    s. Skip 1 min
    t. Single-Leg Deadlifts (left side only) 1 min

    Stretch 20 min


    OTHER NOTES

    Sleep: Early and late nights this week, but still waking well before my alarms, although not getting UP until between 0500-0530 most days, body just wanting to lie there (and I have let it).

    Mood: Has been up and down (no surprises there), but there IS a smile always there now.

    Energy: Has been interesting - none of my sudden lightheadedness and exhaustion after eating this week (like last week), but have been feeling shattered by the time I get home after work, just wanting to (and most of the time, doing) eat before going to bed.

    Stress: Unbelievably high this week, so much so that my wisdom teeth both came up [painfully] last night.

    Concentration: It's been a challenging week, especially with all the additional stress, but I survived LOL.

    Body Composition: 8% bodyfat - so lost a minimal 0.1% bodyfat, which is fine (being back at 8% bodyfat and comfortable in my body there's no complaints). Girths are all back to being symmetrical right and left re arms and legs.

    Quality of Training: Have been feeling my knees during HIIT, moreso the last couple of times, but pushing through - LOVING the colder weather to run in (yes, I don't mind the frost). Resistance training has been ok - yesterday I DID do Behind-the-neck BB Military Press (because the Rear Flye was being used) and it caused a LOT of pain in both delts (especially right), so next week I am definitely staying AWAY from them! Even though training is still nowhere near Maintenance, it has been fine, the shorter sessions actually working in well with my working hours. Doing what I can, because NOT doing anything is NOT an option!

    Joints: Shoulders have still been a nuisance, although the pain more manageable than it was the last couple of weeks. Wrists have been better too. Knees and hips are what are starting to bother me now, but nothing I can't handle.

    Nutrition: Back on the 16-hour fast/8-hour eating window that my body responds best to - with the exception of Wednesday, where it was flipped the other way around. Food had been fairly clean this week, and the days where I have eaten just before passing out at night are the ones I have seen (and felt) the most difference in my body after. Only had a couple of days where not got my [UK] galleon of water in, and notice it the next day (especially when one of them was Wednesday - coincidentally my non-stop eating day LOL).

    Overall Sense of Feeling: There have been a lot of changes made over the last week. I am so blessed and grateful for the people God has placed in my life, and at times have been overwhelmed that those I do not even know that well are willing to take the risk in supporting and helping me. God definitely is good and I have SO much to look FORWARD to! There is a smile in my heart and my soul has been stirred up, determined to step into the new as soon as I can!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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

  20. Amazing post, and just what I needed to hear today, Rosie.
    Thank you
  21. THE COIN


    MOTIVATIONAL OF THE DAY

    THE COIN

    The ground beneath you is unstable, threatening to collapse beneath you, but you have NO fear because you know that it NEEDS to for you to rise to the NEXT level of your life. Your eyes are OPEN to see the outstretched hands above you, knowing now that there ARE those who care and WANT to see you move FORWARD in your life, who want to walk WITH you through life, not because they want something from you, but because they SEE you and “get it”. They get WHO you are and understand where you have been, knowing where you are GOING, desiring to be a part of the NEW life that God is opening up and creating for you to step into.

    You need no one to tell you what you want, because you suddenly REALIZED it, waking one morning to find that everything had CHANGED, that little voice in your soul whispering truths you had until now tried to deny to yourself, thinking that if you ignored them, they would go away and be less real, but now, knowing that they are NOT, nor wanting them to disappear, READY to allow them opportunity to GROW and FLOURISH in your life, the one you are stepping INTO.

    You know now that you are NOT alone. You know now your HEART. You know now what you SEEK in your future. You know now that you are READY. This is YOUR time, to take a chance on something you would never have risked for before, to give yourself more room to GROW and OPEN your soul to the wonders He has waiting for you. There is no better time than NOW. LISTEN to that inner voice, ACCEPT and reach for those outstretched hands, and LET yourself live life the way you were always INTENDED to.

    © 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. Quote Originally Posted by runnerschick View Post
    Amazing post, and just what I needed to hear today, Rosie.
    Thank you
    Thank you, lady I'm glad!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  23. BENEATH THE SURFACE


    MOTIVATIONAL OF THE DAY

    BENEATH THE SURFACE

    That face. Those words. These actions. There is an entirely DIFFERENT world going on behind these eyes looking out at the rest of this world. A world most will never see or know of, because they concern themselves with only what APPEARS to be and never bother to look BENEATH the surface to what IS.

    Never let what you SEE dictate what you KNOW. There is a soul behind those eyes that you can now see glimmer through that stayed hidden for so long. There is a heart mashed in there somewhere deep down that wants to have no fear but hesitates sometimes, because it remembers what hurt is like as if it were not a memory, even though it knows the people in the now are NOT those of the past. There is constant pain of body, pushed through DAILY, sometimes an accomplishment all itself, just being able to move and appear “normal” and “ok”.

    Everyone has something you will likely NEVER know of, so before you assume or judge, ASK. You might be surprised by what you discover. You might be surprised by the person you find. Life is a miracle and we are ALL miracles in it. VALUE it and always seek the seed of a soul, not the bud that appears to close itself to the world.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


    MOTIVATIONAL OF THE DAY

    BEING DIFFERENT

    We are ALL born UNIQUE. We are ALL born different. Just not everyone sees that. Not everyone accepts their differences. They want to blend in, instead of standing out as they were MEANT to.

    You were NOT created different to become like everyone else. You were created different to BE the difference in the lives of those who are blessed with your presence. You were intended to stand OUT and have a positive EFFECT as much as possible. You were designed with a PURPOSE, one unlike anyone else, that only YOU can fulfil.

    The world will ALWAYS try to CHANGE you into something and someone who is NOT you. EMBRACE your differences and know that it is far better to be YOU than an imitation of anyone else. It is far better to be you than allow yourself to be LOST in the crowd of souls who brush who they are aside because it is not accepted. It is far better to stand alone in your TRUTH than to compromise who you are.

    Realize that you ARE different. Understand that you are different for a REASON. EMBRACE your uniqueness, your personal quirks and traits, and strive to develop your gifts and abilities to their FULL potential. Stand TALL in the world and just be YOU. If you change, change for YOU, and only if it will make you BETTER than you are.

    © 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. FITNESS IS A LIFESTYLE


    MOTIVATIONAL OF THE DAY

    FITNESS IS A LIFESTYLE

    Your FITNESS is important, ESSENTIAL to overall soundness of body AND mind, to living a COMPLETE life. Therefore, it canNOT be something you only do “here and there”, but something you do CONSISTENTLY. Fitness has to be a LIFESTYLE.

    We all have ups and down in our in our fitness, the way we do everything in life - that is normal. What is NOT normal is to use fitness the way you would fashion - as a trend, something you change based on how you feel or what is perceived as “normal”.

    Fitness should not be a TEMPORARY commitment, something done only at specific times of the year or when you want to achieve a certain goal. Fitness is an INVESTMENT - in your HEALTH and well-being, in your FUTURE. See the VALUE in that investment, in making that LONG-TERM COMMITMENT, even if you might not see all the benefits of it right now - because I guarantee later on, you WILL.

    There will be times along the way when it will be hard and you might question the time and effort you invest in your fitness, but as with everything, it is to be expected, because NOTHING worth doing ever comes easy and withOUT sacrifice. However, if you commit to your health and make fitness a LIFESTYLE, instead of a “passing trend”, you will NEVER regret 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
  26. Rosie Chee Fitness Newsletter :: November 2012


    THE PLATEAU EDITION

    I see many people busting it in the gym day in and out, but then they suddenly come to a standstill, wondering why they are no longer seeing results like they were at the start, unsure of what to do, since what they have been doing WAS working. Plateaus are normal in [life and] training, but you do NOT have to allow them to last. If you know what to do, you can make them shorter, pushing on to achieve your goals.

    In this month's 'Training' section, I have made a few notes on how to change it up to kickstart your progress again.

    In this month's 'Nutrition' section, I have given a few tips on how you can manipulate your diet for continued results.

    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
  27. THE THREADS IN YOUR LIFE


    MOTIVATIONAL OF THE DAY

    THE THREADS IN YOUR LIFE

    Just when you finally muster the courage and WILLINGNESS to open your soul to another, the one who started as a reason but grew to become a lifetime and who you thought gone forever reappears and turns your world upside down, bringing joy and hope, but also immeasurable pain and confusion, because even though you made your peace with it and let go, how you felt never changed even as EVERYthing changed. It is NOT fair on you, nor on the one you have started to open your heart to, but no one ever said life was fair and we must play the hand we are dealt as the cards appear.

    Life is a tangled web and we must simply try to live it as BEST we can, untangling the threads twining through, in and over and under our own. Every thread ADDS something to your life, whether through love or loss, colour or black and white, each giving you an experience you will never forget, even the smallest of impressions changing something in your soul. Sometimes that change is MORE than you ever realize until you are suddenly aware of it, and when you are, can become a change so noticeable to the world that its effect ripples through your thread in others’ lives.

    You have a choice: The love that made your soul so happy for the first time in forever and changed you in ways you could never imagine, but then destroyed you so completely you wanted to die and never be able to feel again, almost fading from existence without hope. Or the sweet promise of the new bud blooming in your soul, offering the appreciation and care that your life has been missing since forever, making you feel and want to be alive again; the glimpse of true happiness seen once before no longer an illusion but something tangible, tugging at your heart right there in front of you.

    Life is a test we are all given, choices we all have to make, and you have only just been able to make your peace with letting that first soul-soaring, heart-wrenching love go. It has taken time, but you have dared to risk opening your heart again, not wanting to let go of the dream that was hidden for so long now brought to light, even if you know that it is a seed that may never break through the surface of life. You have come so far, TOO far to go back, and you do NOT want to go back from the darkness you escaped from; only to move FORWARD with your life, stepping into the new.

    Time has a way of deceiving us, thinking we have it when we do not, so we canNOT waste the time we are given when we have it. We cannot go back and expect it to be as it was because it never will be, for everything has changed, especially this soul that has been through so much, broken and battered, but stronger for it, knowing what it must do, the path it must take, the decision that will change everything from here on out. It has taken all that time, all that experience, love and loss, ecstasy and pain, but your soul HAS been OPENED and it must STAY that way, each thread a brilliant gleam or soft glow tangled with your own.

    © 2012 Rosie Chee



    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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


    MOTIVATIONAL OF THE DAY

    LIFE UNFOLDS...

    Sometimes you have to stop trying to CONTROL everything and just let it HAPPEN. Let go of the fear, the hesitation, the “what if”, everything holding you back from enjoying the moment and the blessings God is giving you. Your heart appreciates the newfound freedom you have found, the joy discovered in the most unlikely of places, the surprising smile glowing in your soul, so stop questioning it and just move WITH it.

    There is no rhyme or reason to many things in our lives, yet there is always a purpose to the chaos, a method to the madness, a trigger to the happiness, and if we just ACCEPT that it is happening, eventually we will understand, even if it takes a lifetime to realize. Life OPENS up when YOU do, when you allow your soul to open up to the possibilities waiting out there for you, the dreams you never dared to dream.

    Everything in its time, in HIS time, always perfect, just what you need when you need it, even if you don’t KNOW that you need it. Stop running and just LET it happen, allowing yourself room to learn and grow, UNFOLDING your heart and soul the way a bud slowly opens when it wakes to the world, cautiously at first, but then fully, embracing the seasons and what may come.

    © 2012 Rosie Chee




    TRAINING

    Monday

    HIIT Run:
    a. 4 min jogging
    b. 32 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Shoulders/Hamstrings (30 sec recovery between supersets):
    SuperSet A -
    1. Single-Arm DB Lateral Raises 4 x 10 per side
    2. Skip 4 x 100 revolutions
    SuperSet B -
    3. DB Hammer Raises 4 x 10
    4. Skip 4 x 100 revolutions
    SuperSet C -
    5. TRX XY 4 x 10
    6. Skip 4 x 100 revolutions
    SuperSet D -
    7. TRX Leg Curls 4 x 10
    8. Skip 4 x 100 revolutions

    Stretch 20 min

    Tuesday

    Arms/Abs (30 sec recovery between trisets):
    TriSet A -
    1. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
    2. Pikes (on bench) 4 x 15
    3. Skip 4 x 100 revolutions
    TriSet B -
    4. EZ-Bar Bicep Curls 4 x 10
    5. Dips 4 x 5
    6. Skip 4 x 100 revolutions
    TriSet C -
    7. Alternate Incline DB Hammer Curls 4 x 10 per side
    8. Rope Tricep Push-Downs 4 x 5
    9. Skip 4 x 100 revolutions
    TriSet D -
    10. DB Zottoman Curls 4 x 12
    11. Overhead Rope Tricep Extensions 4 x 12
    12. Skip 4 x 100 revolutions

    Stretch 20 min

    Wednesday

    HIIT Run:
    a. 4 min jogging
    b. 32 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Stretch 20 min

    Thursday

    Session 1

    Skip x 1,000 revolutions

    Full-Body (30 sec recovery between quadsets):
    QuadSet A -
    1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
    2. Swissball Crunches (270 degrees to 180 degrees) 2 x 15
    3. Swissball Double-Leg Raises 2 x 15
    4. Skip 2 x 300 revolutions
    QuadSet B -
    5. EZ-Bar Bicep Curls 2 x 21s
    6. Rope Tricep Push-Downs 2 x 10
    7. Alternate DB Hammer Bicep Curls 2 x 30
    8. Skip 2 x 300 revolutions
    QuadSet C -
    9. Plate Lateral Raises 2 x 25
    10. Plate Hammer Raises 2 x 10
    11. Rear Flyes 2 x 15
    12. Skip 2 x 300 revolutions
    QuadSet D -
    13. TRX Rows 2 x 10
    14. TRX Push-Ups 2 x 10
    15. TRX Leg Curls 2 x 25
    16. Skip 2 x 300 revolutions

    Stretch 20 min

    Session 2 (courtesy of Richard Walsh)

    HVT (45 sec on/15 sec rest):
    4 rounds of -
    a. Side Burpees
    b. Heavy Rope Star Jumps (hands/rope touch at top)
    c. TRX Leg Climbers
    d. Pole Lifting
    e. Tire Flips
    f. Flutterkicks

    Friday

    Session 1

    HIIT Run:
    a. 4 min jogging
    b. 8 x 40 sec sprint/20 sec easy
    c. 4 min jogging
    d. 6 x 40 sec sprint/20 sec easy
    e. 4 min jogging

    Shoulders/Arms/Abs (30 sec recovery between quadsets):
    QuadSet A -
    1. Rear Flyes 3 x 10
    2. DB Arnold Press 3 x 10
    3. Alternate DB Lateral Raises 3 x 10 per side
    4. Skip 3 x 100 revolutions
    QuadSet B -
    5. DB Bicep Curls 3 x 10
    6. DB Hammer Curls 3 x 10
    7. Alternate DB Hammer Bicep Curls 3 x 10 per side
    8. Skip 3 x 150 revolutions
    QuadSet C -
    9. Rope Crunches 3 x 15
    10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
    11. Bicycle 3 x 15 per side
    12. Skip 3 x 150 revolutions

    Stretch 20 min

    Session 2 (took someone through and did with) HIT (30 sec rest between exercises):
    a. Squat Jumps 30 sec
    b. Burpees (with push-up) 30 sec
    c. Plank 30 sec
    d. Split Squats 30 sec
    e. Plank (right arm and left foot off ground) 30 sec
    f. Hand walk-in and out (starting position - plank) 30 sec
    g. Mountain Climbers 30 sec
    h. Plank (left arm and right foot off ground) 30 sec
    i. Push-Up (with side twist) 30 sec
    j. Plank 30 sec

    Stretch 10 min

    Saturday

    Mountain Run 10 km

    Stretch 20 min

    Sunday

    Day OFF


    OTHER NOTES

    Sleep: Very late nights this week, sleeping for only 2-3 hours before my body wakes.

    Mood: A highly emotional week, with a lot of rollercoasters, but finishing with a genuine smile.

    Energy: A lot of light-headedness and dizziness at random times throughout the week, standing and seated, morning and night - not sure what is going on; could be from stress or something.

    Stress: Very high, but nothing I am not USED to.

    Concentration: A little less of this this week, although a reasonable amount has been accomplished despite the "distraction".

    Body Composition: 8% bodyfat - maintained from last week, which was a small surprise, but VERY WELCOME. Keep it like this!

    Quality of Training: Shoulders have both been quite painful, especially with the second sessions Thursday and Friday - both of which were NOT planned and very impromptu. Shoulders did NOT hurt during my mountain run this morning though - the first time they have not caused pain during a run in a very long time! HIIT has been good - feeling knees a little, but the cold doing me better. Resistance training has been consistent, more smiles than grimaces even with the pain. LEGS feeling it from the second [spur-of-the-moment] sessions on Thursday and Friday, but will be good for them LOL

    Joints: Shoulders still painful.

    Nutrition: Wednesday was not a great day - LOTS of chocolate and sweets that day, along with pizza and potatoes, but all very well and good (since it IS my "allowed" cheat DAY). Thursday and today had a moment, but the rest of the week good for the most part.

    Supplements: Finished Erase on Tuesday (updated in post #1).

    Overall Sense of Feeling: First snowfall today - very light, but still a surprise, and a nice one, bringing a small smile of delight. Good after the rest of the week, which has taken a toll - much of the stress lifted today as I abused my body running a distance I have not done since earlier this year and spent time in company that gives my heart a smile. Life is falling apart as it falls together and there ARE nothing BUT BETTER times ahead, with so MUCH to look FORWARD to!

    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  29. THE WHISPERS IN YOUR SOUL


    MOTIVATIONAL OF THE DAY

    THE WHISPERS IN YOUR SOUL

    When you stop and allow the silence to surround you, that’s when you can hear it: The whispers in your soul that barely get a chance to be heard in the cacophony of the busy movement of the life you lead, sometimes because you do not want to know what those whispers are saying, scared to acknowledge that your heart DOES want what it has always denied to the world. But now you WANT rest; you want to stop, seeking silence, the arms of the one who causes your soul to relax and feel at PEACE, weary from constant movement and just wanting to be able to let down your guard without it provoking attack.

    You often sleep in black, your dreams darkness, falling through the emptiness, endless loudness from never being able to turn your mind off. Sometimes now though, when you close your eyes, you can sink into the black, seeking the calm silence where your mind finds peace and not confusion, where thought does not have to be a millions strands all-over-the-place, and you find yourself WANTING that silence, seeking rest for your soul, to LISTEN to those whispers giving HOPE to your heart.

    The whispers speak life into your soul, soft hope that had all but nearly gone from existence, renewing the determination of the strength deep down, desiring to follow the path your heart is leading you down, towards the other whispers you can hear. You’ve been a source of comfort and strength for everyone else as long as you can remember; now it is time to allow yourself to seek that peace and be strong for YOURSELF, so that you can experience the most complete joy that life has to offer, that can only be enjoyed if you EMBRACE it, instead of seeing it as just an illusion you think is beautiful and for everyone but you, accepting that it IS true for you too; if you allow 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
  30. DREAMS EMPOWER THE SOUL


    MOTIVATIONAL OF THE DAY

    DREAMS EMPOWER THE SOUL

    DREAMS EMPOWER THE SOUL, giving us the STRENGTH to SURVIVE even the harshest of circumstances, the most horrific of tragedies and the deepest despair, giving us HOPE for the FUTURE. Dreams empower the soul, because sometimes they are ALL we have, reminding us of what we DESIRE so DESPERATELY, giving us something to AIM for, even if conditions seem so very beyond the possible of the achievement of them at the time. Dreams empower the soul, for they make us BELIEVE, the faith in the hope in our hearts when we think of them a flame that BURNS FIERCELY in the recesses of even the darkest soul, because NO soul is without a dream, without something so precious that they cannot let go of it and would give anything to see it manifest. Dreams empower the soul, allowing us to see what we TRULY ARE in the spaces of echoes inside us, in the realms we might rarely dare to tread and search, seeking to PROTECT our HEART from that which could creep in and find them, bringing them to our consciousness, creating vulnerability we cannot bear to let anyone see or know of. Dreams empower the soul, providing us the COURAGE to be VULNERABLE to another, to be able to OPEN our HEART once it has been shattered and left scattered through time and space, to be WILLING to let someone else HELP us try to find the pieces and put us back together, to CREATE something NEW and BEAUTIFUL in its own way. Dreams empower the soul, so that we can FACE LIFE and live it WITHOUT FEAR of what may happen, EMBRACING what may come, knowing that things WILL happen and being ready for them, faith that they will only make us STRONGER and VALUE even more that we cherish, HOLDING TIGHT to those dreams, knowing that although they might only be a fantasy now, THEY ARE A FANTASY THAT WE CAN MAKE OUR 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
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