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
Day OFF
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
Image courtesy of Brent Potter
SundayDay 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)...
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.
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
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)...
Image courtesy of Brent Potter
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.
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
