MOTIVATIONAL OF THE DAY
YOUR 100%
Your 100% today is not the same as it was yesterday, nor is it the same as what it will be tomorrow. That’s ok. We change on a daily basis and what we are capable of, the intensity at which we are about to operate at, the effort that we are able to ask of our body, changes too. That does NOT mean that just because you cannot do what you did yesterday that you are NOT giving your 100% TODAY.
Life goes up and down and so do we. We have good days and bad days, days when we can take on the world and days where we only want to hide from the world, days where nothing can stop us and days where a single push could topple us over. We’re only human and it’s OK to be human.
As long as you enter each day with the attitude and determination to make that day as BEST as you can and give your 100%, then you will be ok. No matter what your 100% is on any given day, GIVE it, regardless of how you feel it is compared to time past or what you think it should be. As long as you give your 100% you are doing your best, and that is the mark of a CHAMPION.
© 2012 Rosie Chee
TRAINING
Have actually NOT had a day OFF training since Sunday 2 September (after updating on 9 September I went and did Shoulders/Hamstrings later that night), since I was preparing for the Iron Asylum photoshoot Saturday 8 September and then the one for the World Physique Magazine Swimsuit issue Sunday 16 September. That said, this last week I have made an EASY/deload week, since I haven't had a week OFF training since I started back [after tearing my right rotator cuff/biceps' tendons] on Monday 10 January this year - although I DO consider this a week OFF, I still did two days of resistance training, albeit the first primarily TRX training re Shoulders/Hamstrings and the second as much bodyweight exercises as possible with some weights re Arms/Abs, for shorter than usual training times, no post-weights cardio, and only a run six days (tomorrow will be a complete day OFF ALL training). Because both my shoulders and wrists have been giving me issues over the last few weeks, I'm hoping that the time "off" will have helped them recover, and I know in times past in coming back from an "easy"/"week off" my progress has been faster. On Monday it will be back to my USUAL training, with Sundays my weekly scheduled day OFF.
OTHER NOTES
Sleep: Sleeping patterns have been fairly consistent - getting up between 0300-0500 and going to bed between 1000-1300. If my body is feeling more exhausted, my "sleep-in" on a Saturday or Sunday may be 0600.
Mood: This has been up and down over the last couple of weeks due to several events and experiences, but fairly good for the most part, and I know that things can only get BETTER, even if some things are in "limbo" and are "unknown" right now.
Energy: My energy has been up and down. Feeling it wane and suddenly DROP like I'm "crashing" around 1300-1500 most days, and I've just felt like sleeping, but pushing through.
Body Composition: 8.4% bodyfat - I was 8.3% bodyfat 8 September and ~8.1% 16 September, so small fluctuations over the last couple of weeks. I'm ok at this body composition, although I notice the difference in muscle hardness from not having done resistance training this week. and have to MAINTAIN this or LOWER for myself. Deltoids and arms have the most muscle mass that they have ever had, looking the most defined and vascular that they ever had, despite the higher body composition, and even when my waist down has been affected by slight water retention, etc. from "bad" nutritional habits over the last week, they just looked BETTER after each "bad" eating.
Joints: Both shoulders and wrists have been hurting quite a lot of late - just yesterday, even standing doing nothing my right shoulder was throbbing with a sharp pain - so trying to minimize the pain and discomfort level. Have been strapping my wrists, especially since my left wrist has become a little weaker and causing a lot of pain during resistance training.
Quality of Training: See notes above under "Training".
Nutrition: This has been fairly normal - although for the last week or so been CRAVING chocolate and sushi like there's no other food in the world, which is a little odd.
Supplements: Ran out of AnaBeta 15 September and Recompadrol 18 September, as well as been without RecoverPRO since 14 September, so been with the bare basics of Alpha-T2, Erase, Shred Matrix, and Vitamin C for a bit. I have also not been using a preworkout since running out of Assault a couple of months ago, finding it ok, although noticing the difference it has made to my training. Because of my body I have become a little reliant on some supplements, almost like some people are reliant on their medication, and with a few specific products I definitely notice the difference - and it's not a good difference - in the way my body feels and operates when I do NOT have them.
Other Notes: Life has been busy, hectic, and stressful, but full of many moments of opportunity and wonder, memories being created that will last a lifetime. I'm growing more as I live, learning every single day, doing what I can to ensure constant progress and making what difference I can. The next few months have a lot of changes coming, but I am ready for it, welcoming them with acceptance and an open soul.
