MOTIVATIONAL QUOTE OF THE DAY
"And we know that all things work together for good to them that love God, to them who are the called according to his purpose." - Romans 8:28
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 12 min jogging
Stretch 25 min.
COMMENTS
Sleep - Time and Quality: ~4 hours, but very broken, waking almost on every hour. After ~30 minutes up, I closed my eyes and passed out for a further two hours.
Mood/Aggression: Now that I know why I have been feeling like this the last week, bit better, knowing what I have to do to make things right.
Energy: Have been pretty dead all day - even wanting to go back to bed or pass out at random times since getting up and after training.
Mental Focus and Clarity: Haven't had too much today - which is ok, since my laptop has crashed for the umpteenth time (a serious virus got to it - NOT cool) and it has been all day (and still going) trying to fix it and recover everything, so it's going to be out of commission for a few days (lucky that we have a desktop as well, although all MY stuff and data is on my laptop. which means that I can't do anything much without it and are going to have to redo a lot of things once it is up and running again).
Endurance: Fine.
Quality of Training: HIIT was ok. Felt myself really die after I'd finished my sprints though, pace slow afterwards.
Recovery: This week is supposed to be a "recovery" week - "recovery" compared to the two weeks before it, and so far it has been but not at the same time. My body this last week has been telling me something and I only today figured out what it was - it needs PROPER recovery time (more notes on this under "Other Notes") and so I am going to be content with the resistance sessions that I have already done this week and have the weekend completely OFF ALL training.
Body Composition and Look: 115 pounds at 9.6% bodyfat. A surprise, but not a surprise. A surprise, because I LOOK like I have lost more than 0.2% and I was so sure I had lost more, with 99% perfect training and nutrition (only one "cheat" day). Not a surprise, because the weeks where everything is 99-100% "perfect" (as I deem it), I make the LEAST progress re fat loss. Makes sense, even though it doesn't. Makes sense, because of the reasons I mentioned for it NOT being a surprise, and over the last 6-7 weeks, whenever I have done things 99-100% "perfect", I have only lose 0.2% bodyfat each of those weeks. Doesn't make sense because the better one's nutrition and on track their training, the better progress and faster results they should be making - my body seems to work in REVERSE! . . . Interestingly enough, over the last few weeks, the skinfolds in my upper body have NOT changed at all, even though my upper body girths HAVE (for example, my unflexed arm girth has decreased, whilst my flexed arm girth has INcreased), and the definition there has become more noticeable, appearing as if I have lost bodyfat there, indicating the highly likelihood of the addition of more lean muscle mass . . . I have ~3 weeks to reach at a MAXIMUM ~8% bodyfat - I know I can do this, and I WILL, because nothing higher will be acceptable! . . .
Other Notes: It hit me when I was doing my HIIT - it has been 16 weeks since I last had a week off resistance training (i.e. the last week in December), and 26 weeks since I last had a complete week off ALL training! No wonder my body is fighting me this week and appears worn out - it's time for a break (I can train for ~16 weeks before my body needs a "break"), because even my "easy" weeks lately are not really "easy" weeks. Not only that, but progress has slowed, and the last time it did that, the week after a week off resistance training I got the best progress re fat loss ever! Therefore, even though I have a photoshoot in three weeks, next week is going to be my "Week Off", with only 3-6 days of a cardio session of ~20 minutes (no more COMPLETE weeks off ALL training for me, with a week off being at LEAST three HIIT sessions of 12-20 minutes, if no more) . . . I have also noticed over the last 6-7 weeks that I have made the most progress - nutrition aside - during the weeks where I have only done ONE resistance training session on the days I have assigned weights. So, interesting. Thus, henceforth, training re resistance session will return to being done ONE only a day, and first thing . . . After next week, for a couple of weeks, I am going to follow my week-pre-competition training schedule in preparation for my photoshoot with Tony Mitchell mid-May (training changes below) . . .
25 April to 1 May:
Week OFF RESISTANCE training, cardio on 3-5 days
From 2 May:
Monday: HIIT Cardio + Stretch 20-30 min + Full-Body
Tuesday: Cardio 20 min + Stretch 20-30 min + Full-Body
Wednesday: HIIT Cardio + Stretch 20-30 min + Upper Body
Thursday: Cardio 20 min + Stretch 20-30 min
Friday: HIIT Cardio + Stretch 20-30 min + Shoulders/Arms/Abs
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off
"Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
About Rosie
- Rosie Chee
- With 18 years experience in the fitness industry, Rosie is an internationally published Fitness & Training Expert, having trained clients all over the world. A multiple New Zealand National track and road Cycling Champion, she loves pushing her body to its limits to see how far it will go, always walking that very fine line between extreme and progress, both in and out of fitness. A “Purpose Driven Warrior”, Rosie wants to inspire and motivate others, educating and empowering them to make positive changes that improve their quality of life. To contact Rosie, visit: www.rosiesmusclerevolution.com.
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Favourite Quotes
"I can do all things through Christ who strengthens me." - Philippians 4:13
"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20
"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown
"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13
"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army
"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike
"The biggest risk in life is to risk nothing at all." - Anonymous
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt
"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets
"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine
"Never, never, never, never give up." - Winston Churchill
"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan
"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter
"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20
"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown
"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13
"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army
"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike
"The biggest risk in life is to risk nothing at all." - Anonymous
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt
"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets
"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine
"Never, never, never, never give up." - Winston Churchill
"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger
"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan
"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter
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Poetry/Prose © 2015-2019 Rosie Chee.
Motivationals (excluding quotations) © 2011-2018 Rosie Chee.
Photography courtesy of Tim Brown.