2012 | Day 8: It's time to rise up...get back up...show them all you won't be beaten...

MOTIVATIONAL QUOTE OF THE DAY

"My will to succeed is so real, I see it and think about it 24/7." - Carl OX Joseph

For the complete Motivational, review Will to Succeed | WPM Women.

TRAINING

Fifth consecutive week of NO training. ARGH!!!! I am definitely noticing it re body ability to breathe, energy levels, and body composition.

But...GOOD news!!!! The swelling in my knees has 99% gone and although it's still very painful, I have gradually been working on increasing my range of motion re shoulder flexion and abduction (still little extension due to EXTREME pain), so I will start back training TOMORROW!!! Although my resistance sessions are likely to be a little shorter than usual for a week or so, I am going to follow a similar training split to that I was using prior to injuries (exercises selected that won't aggravate right shoulder, within range of motion that I have - but pushing and working on improving it as well), since it proved to be the best for my body re what I want and need to do.

Training Split:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition

Continued increase in body composition this week, up to 9.2% bodyfat - I definitely notice the change re look and feel of my body and definitely do NOT like it. In fact, I noticed the definite difference in look and feel as soon as I went over 8.3% bodyfat, the latter the body composition that I definitely want to stay UNDER ALWAYS! 

Supplements

Currently I am only using Erase (honestly, if it wasn't for this, with the way I have been eating everything in sight, despite not training, I believe my body composition would have increased more than it did), MuscleGels (here and there, preferring to use BCAAs and save these until I am training again), RecoverPRO (one of the reasons I believe I have not lost any muscle mass with all this time off training) and Vitamin C (at six grams a day since my injuries). I have not used Assault since my last training session, so my muscle creatine levels have returned to baseline, but I will notice as they rise again when I start back on it tomorrow. Alpha-T2 and Shred Matrix are well overdue to be used again as well - I miss them both terribly and can't wait for some more. You'll recall that I had just started using Battlefuel on the Monday my injuries presented, so I only had a single dose of it before stopping to save it for when I was able to train again - I will likely add this in during my second week back.

Website Changes

I've made a few changes to my website over my time off training. One of them is the addition of a page with links to all editions of my monthly online newsletter, RCS Newsletter - don't forget to check out the latest and learn how to flatten up your midsection: January 2012 | The SWIMSUIT Edition. Plus, since I am now the "Inspiration/Motivation" columnist for World Physique Magazine and WPM Women (and WPM Comps when it is released), I have added a "Published in Print (from 2011) Article" blog - I will be adding to this as issues of these magazines (and any of my articles that are published in print elsewhere) are out.

Writing Requests

I would also like to take this time to ask what YOU would like to see me write about, whether it is for the RCS Newsletter or for articles, so please email me your requests and I will review them all.

My Anthem for 2012



The words of this song (ignore the visuals and just LISTEN) could not be truer of how I approach life! I love it!

God Bless and may you all have an Awesome week!

Day 338: Recharge with Rosie

MOTIVATIONAL QUOTE OF THE DAY

"The big secret in life is that there is no big secret. Whatever your goal, you can get there if you're willing to work." - Oprah Winfrey

TRAINING

So, enjoyed my week off. Didn't really do a lot, except for another training day on Friday - where I DID do a resistance session, but since it's only been two days training in total this week (even though both have included weights), I still consider this a week OFF.

On Friday I did:

HIIT Run:
a. 3 min jogging
b. 8 x 20 sec sprints/10 sec easy
c. 3 min jogging

Shoulders/Arms/Abs (1 min recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises 3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
TriSet B -
4. DB Zottoman Curls 3 x 10
5. V-Bar Tricep Push-Down 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10
8. V-Sits (on bench) 3 x 10
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 20

Post-Weights Cardio:
Recline Bike 20 min @ 112-116 rpm

Tomorrow it's back to being a WARRIOR!!!

Training schedule as follows:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF

Going to be doing a lot more running, since last week, the running really made a difference I feel to my physique. The Recline Bike will be left to strictly POST-weights and nothing else.

OTHER NOTES

Body Composition went up to 8.1% bodyfat over the week, which I understand and accept (yes, you heard me - I know; hard to believe!), considering that it WAS a week OFF training AND my nutrition has remained the same as it has always been (i.e. NO "diet" or restrictions). Surprisingly, my thighs have LOST a centimetre re girth - not that I'm complaining; it's good, and I wouldn't mind losing another inch from them, honestly. Maintaining everywhere else.

I finished the last of my Alpha-T2 on Wednesday, and emptied my last bottle of Shred Matrix today, so there will be none of either of those staples until I get some more next week. On Thursday, I added in Colostrum - this was one supplement I used without fail when I was cycling, and I never got sick when I was using it (miss even a single day of it though, and I got as crook as a dog), so I wanted to add it back in, especially since my immune system is nothing like it was used to, and when I get anything it seems to linger on and on (like this headcold-sore/swollen throat-voice loss-fever/temperature-cough thing I've been battling getting better and worse for OVER a month!), hoping that it helps boot it back up again. I'm also going to be starting my remaining bottle of Battlefuel tomorrow - it lasts three weeks, so will take me right up until Christmas.

It's going to be a very busy next three weeks for me! I'm all ready for it though, so BRING IT ON!!!

RECHARGE WITH ROSIE | 7-WEEK MOTIVATIONAL

I've been meaning to get a Motivational up for some time now, so I finally sat down today and did it. As I mention in the "Author's Note": "I was initially going to do a 3-Week Motivational because it takes three weeks to change and create new habits...However, instead of a 3-Week Motivational, I have done a 7-Week Motivational. The number seven is significant in many ways...Personally, seven is a number that appears in my life in many ways, with circumstances and important events usually involving a degree of “seven”. Not only that, seven is the number associated with “perfection” - none of us will ever be perfect, but that does not mean that we cannot strive for it!"

So, for all those who have been asking for it, or said I should do on, here it is: Recharge with Rosie | 7-Week Motivational. ENJOY!

Day 268: Progress and Decisions

MOTIVATIONAL QUOTE OF THE DAY

"Letting go doesn't mean giving up...it means moving on. It is one of the hardest things a person can do. Starting at birth, we grasp on to anything we can get our hands on, and hold on as if we will cease to exist when we let go. We feel that letting go is giving up, quitting, and that as we all know is cowardly. But as we grow older we are forced to change our way of thinking. We are forced to realize that letting go means accepting things that cannot be. It means maturing and moving on, no matter how hard you have to fight yourself to do so." - Unknown

For the complete Motivational, review Letting Go | WPM Women.

TRAINING

This was my second week back in training withOUT any support for my left wrist. Believe me when I say that I notice the difference that training makes to my body and overall feeling and sense of well-being, even if I am not yet at Maintenance, so I will be happy when I am finally back to being able to train as I want to.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. BB Military Press - wrist was ok with this this week, which is definite improvement
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between alternate sets - 6 alternate sets):
Alternate Set A -
1. EZ Bar 21s Bicep Curls
2. Dips - two weeks ago I could barely do a Dip without almost collapsing because of the pain, but this week I was able to do them with minimal pain, which is the best indicator of my progress so far
Alternate Set B -
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press - was able to actually lift this with weight this week, which is improvement
2. Push-Ups (feet on ground, hands on DB) - only a dull ache in wrist during these this week
3. BB Bent Over Rows - although lighter than I would normally do them, at least I CAN do them again
4. Reverse Rows - better than last week

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

Each session was noticeably improved from last week, able to do more and start lifting with more weight, which I was pleased with. Pain was minimal, compared to the agony I was in two weeks ago. However, there was no Full-Body session this week, instead staying with the Abs only for one more week. So very close to being able to train without any pain, for which I am grateful and relieved.

Cardio this week was interesting. Although not back up to par, it is getting closer, and I had a lot more energy for it, not feeling as exhausted after it as I was last week (and all the weeks before). This confirms the belief I had that the pain from my wrist severely hampered not only my resistance training, but my cardio as well.

OTHER NOTES

Body Composition has decreased a little, down to 8.5% bodyfat, despite the fact that my nutrition was all over the place and training was still not close to Maintenance. It’s progress, which for now, I will accept given the circumstances. Continuing to lose lean mass - likely muscle mass, given my training situation - which is NOT acceptable, although my delts are leaning out and I have gained a centimetre re girth in shoulders over the last week.

Last week I was not completely sure it was the Battle Fuel, but this week I am certain - Battle Fuel definitely INcreases my appetite. I’ve been like I was when using AnaBeta - hungry ALL the time and eating anything and everything and often. Next week is my last week on Battle Fuel - a week off after that and then I will either use my second bottle or start back on Erase (I seriously can't wait to be back on Erase - I miss it so much!)

My wrist is a lot better - still not 100%, but getting there. One thing I HAVE noticed is that the day AFTER my day OFF, it starts hurting again and I am almost back to where I was re pain at the start. However, if I train, the pain dissipates. Interesting. Anyways, this week, on a pain scale of one to ten, one being almost nothing and ten being absolute agony, I have been about 2-3, whereas last week I was ~5, and the week before that closer to 20 than 10.

It's very likely that I will NOT compete this year, despite wanting to do at least ONE competition in 2011. I want time to gain back and add to the muscle mass in my deltoids and arms, to ensure that when I next step on stage, I bring the BEST package possible, from improvements in physique to stage presence. I will make this decision at the end of next week.

Also very likely that I will be going to Athens next week for work, where I will once again be working one-on-one with individuals re training sessions, which is cool and will be a change from how things have been of late.

I will also be heading to Florida mid-November - coinciding with the NPC Nationals in Miami - for a week. There I will be working with several - including two of my top three "to-work-with" - photographers, which I am pretty stoked about. It’s also a chance to see friends and finally meet several individuals who I’ve had contact with over the last year or so. Not to mention, that amidst all the "work" play, I will get to have some much needed time out to relax and have some fun.

So, things are looking up on all fronts! God Bless!

Day 260: Positive Fitness Role Model

MOTIVATIONAL QUOTE OF THE DAY

"Ye are the light of the world. A city that is set on a hill cannot be hid. Neither do men light a candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house. Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven." - Matthew 5:14-16

For the complete Motivational, review Your Life Is Significant | WPM Women.

TRAINING

This was my first week back in training withOUT any support for my left wrist - yes, all casting, bandages, and wrapping is gone, so I had to make sure my wrist was "set" and firm in that setting for every session, determined to get through, no matter what.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. EZ-Bar Military Press - wanted to do BB Military Press, but had to use the EZ Bar because using a straight BB is too painful on my wrists re angle
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 sec recovery between alternate sets - 6 alternate sets; 1 min recovery between sets - 4 sets):
Alternate Set -
1. EZ Bar 21s Bicep Curls
2. Incline Dips - two weeks ago I could not even manage one of these, let alone do the Dips that I was doing properly, so decided to give Dips a rest this week and try them incline, and I was able to do them, the pain a lot less than it has been for Dips, so maybe hand placement on the "bar" makes a small difference, since regular Dips are still so very painful for me
3. Alternate Hammer-Bi Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets - 4 sets per exercise):
1. Incline BB Bench Press
2. Push-Ups (feet on ground, hands on DB) - feeling the pain in left wrist, but ignoring it to push through each set
3. Supinated Seated Lat Pull-Down - dull ache in wrist at the end of every set
4. Reverse Rows - actually did to failure re full exercise and form on each set re wrist pain, which might not have been the smartest idea

Abs (no recovery between supersets - 4 supersets):
Superset -
1. Rope Crunches- 100 reps in total only
2. Plank 1 min

So, no Full-Body session as "planned", which is ok, I guess, continuing to "ease into" training, and this week is still very much a progression from last week. Next week there will be NO "allowances" though.

I've also been training at night, not the usual "first thing, 1-2 hours after waking", but between 2000-2200 (because of the way I've been sleeping - or not sleeping, as it were), which has been interesting.

OTHER NOTES

Body Composition is still at 8.8% bodyfat, so no change there. Nutrition has not been the best this week, though, and my hunger has returned to the usual bottomless pit that I was - training most likely the primary culprit. Although I am not too happy with it, maintaining is ok for a week, given the situation. I want my body composition to DEcrease though from now on - it WILL!

So yes, I started Battle Fuel on Monday. Also ran out of my IGF-2 on Monday. So far, not too much of a difference except re sleep and appetite over this week - attributing appetite returning to "normal" to training, but the Battle Fuel could very well be contributing to this as well. Missing my Erase!

My sleep has been a little messed up this week, but at least it's not the pain causing me to stay awake for days and then sleep for hours on end. Now that I don't have to contend as much with the pain being a constant, I am working on getting back into some semblance of a normal routine.

A final decision re competition has yet to be made, but I will be able to make this by the end of the month, and I will make it based on my progress and whether or not I can make the changes I need to make physically re mass and distribution. I want to compete and get it over and done with - and it's the perfect time, since I'm shooting with Walt (and Gina) Ostarly a few days before the planned competition date - but at the same time, as I said to John earlier, I want to bring MORE to the stage than just better stage presence, which is why I worked so hard to add muscle to my delts and arms, most of which has been lost over the last few months.

Finishing on a HIGH note, though: Yesterday I found out that I have been selected as one of 12 models to appear in OAMG's 2012 Calendar (first one ever!), which is an honour and a blessing. I worked with Tony back in May and had a blast; he has such passion and drive, an Artist who loves to create images that evoke emotion and scream difference from every aspect of composition. The calendar is a Limited Edition and the proceeds will be going to the Children's Memorial Hospital, in support of their work and effort with child obesity. It's an amazing opportunity to "give back" and be a positive fitness role model for the youth (and everyone else who has an impact on the youth), since they are, in essence, the future of this world, and we should be doing everything we can to make sure that that future is the BEST one possible in EVERY way!

God Bless - let's each and every one of us make what Difference we can this week!

Day 254: Remember, remember...

WORDS FOR THE DAY

I was just saying earlier to Sean how ironic it is that last night/this morning we sat through the entire anime series and movie Eden of the East, given what happened today in history.

"Today is a difficult day. The memories are painful and some wounds may never heal. I pray You will help me and the ones left to go on living for truth, firm in our hope of Your salvation. Help us not to question why, yet even if we do, give us courage to continue to trust You. Help us take the comfort and strength You've poured into our lives and use it to comfort and strengthen all who need hope." - Gina Ostarly

TRAINING

It's been another difficult week back in training, but I am getting there, battling through, determined to get back to "normal" as soon as possible. My left wrist is much weaker than it was the last time I fractured it, but I have faith that I will be able to get it back to where it was and surpass it, just like I did when I started training again last time.

Training completed this week (4 sets for each exercise):

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press- for some reason, this angle re hand/wrist placement cause the least pain of most exercises
2. Hammer Raises - doing this because front press hurts wrist so much that drop weight after only a rep
3. Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (1 min recovery between sets):
1. EZ-Bar Biceps Curls (21s)
2. Dips - REALLY struggling here, barely able to complete even 3 reps before "collapsing" on left side
3. Alternate Hammer Curls
4. Rope Crunches - 100 reps in total only

Chest/Back (1 min recovery between sets):
1. Push-Ups (hands on fists) - really having to "set" wrists to grit through the pain
2. Seated Supinated Lat Pull-Down - hand position "pulling" at left wrist, leaving a heavy ache after each set
3. Incline BB Bench Press
4. Reverse Rows (feet on bench)

Abs (no recovery between supersets):
Superset -
1. Rope Crunch - 100 reps in total only
2. Plank (1 min hold)

Next week, I am going to go back to my usual period of time for all resistance sessions and add my Full-Body session back in on Friday, and see how it goes - if I struggle, that's fine, but at least I will have made the effort!

OTHER NOTES

I didn't notice it so much last time, but this time around, my right side "carrying" my left has made a considerable difference in my girths. My right arm and thigh are now a full inch LARGER than my left arm and thigh - my right arm is usually ~1 cm larger, but never as extreme as an inch before. Not being able to lift heavy or train as usual has continued to affect my body, with more loss re muscle mass in my deltoids and a little more in arms, despite body mass remaining fairly constant.

Still no supplements aside from barely even the basic staples, and at the end of next week, I will only be left using Vitamin C, BCAAs, and MuscleGel Shots. I am considering starting Battlefuel (which I've had sitting here waiting to be used for a few months now) tomorrow, since it's been a while since I ran out of Erase (and haven't received any more), likely until I get more Erase (I cannot stress how much of a difference this makes to how I look and feel) or have used a bottle of Battlefuel.

Even though I am still not able to train as usual for me and my body has changed (my delts, which I worked so hard to build up and cap, have diminished considerably), I am still looking at competing in October - the competition is now only seven weeks away, which means that I need to work as hard as possible to get into competition shape by the end of September (as best as I can, praying and hoping for no more muscle loss). I will also start practicing my posing again after resistance training, to make sure that I at least have an improvement there from last year.

Remember, there is nothing we can do now about what has been, but we CAN make the most of the present and do the best we can NOW with what we have!

God Bless and keep you all Safe!