2012 | Day 199: Midnight Abs

MOTIVATIONAL OF THE DAY

Magic = Believing

Magic starts with YOU. It starts WITHIN you. It starts with a DREAM, but more importantly, BELIEVING IN that dream; believing in YOURSELF and your ability to ACHIEVE that dream and make it reality before your very eyes. THAT is magic.

When you believe and you TRULY believe, with all your heart and mind and soul, everything that you are and know you can be, THAT is the key to creating and making magic in your life. It is the START of everything that can ever be or will ever be possible.

BELIEVE. One small word. One very small but very POWERFUL word.

Magic. Such a desired state that many search their entire lives for - everywhere but where it lies. WITHIN. LOOK WITHIN. Start your journey with YOURSELF and you’ll find that all the skills and tools you need to make your dreams a reality is ALREADY within YOU, just waiting to be discovered and uncovered, put to use as they were intended.

It seems like the SIMPLEST thing to do, but sometimes the simplest is the most OVERlooked, as people make things more complicated than they need to be. They look to everyone and everything else but to the one person who has the full responsibility and accountability in their lives - SELF - because sometimes the simplest thing is also the HARDEST thing to do and accept.

BELIEVE IN YOURSELF. MAGIC STARTS WITH YOU.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Abs (1 min recovery between supersets/sets):
SuperSet A -
1. Deadbug (with medicine ball) 4 x 15
2. Skip 4 x 100 revolutions
SuperSet B -
3. V-Sits (on floor, with medicine ball) 2 x 15
4. Skip 2 x 100 revolutions
SuperSet C -
5. Pikes (on floor) 2 x 15
6. Skip 2 x 100 revolutions
7. Plank (alternating right arm/left leg - left arm/right leg off floor every 15 seconds) x 1 min
8. Plank x 1 min
9. Knee-In Leg Extensions 1 x 15 per leg

OTHER NOTES

Energy: Pretty tired all day, until I was closing up my shift at work at night - then was bouncing around like an excitable puppy (or small child, LOL) for about an hour afterwards (courtesy of all the chocolate I ate after work).

Quality of Training: Did this session starting at midnight. A bit fatigued doing it, but glad I did do it, since didn't end up doing anything later in the morning [before had to go to work]. Never done the Knee-In Leg Extensions before - feeling them when changed sides.

2012 | Day 196: A Little Easier for Exhaustion

MOTIVATIONAL OF THE DAY

Always Be ME

No one will EVER be perfect. No one CAN ever be. That’s not to say that we can’t STRIVE for perfection - just that we will never ever be PERFECT [as God deems perfection]. However, in the striving, the reaching, the seeking to create the best possible self, we will BECOME something great and amazing, no matter if it is not “perfect”, and we may end up close to our own definition of “perfect”.

To others we may already be “perfect”, but we are truly perfectly IMperfect, and that is what makes us who we are. There is NOTHING wrong with being imperfect. Being imperfect means that we are human. It means that we have things to work on, always some way that we can become BETTER. And life is all about progressing, moving FORWARD, being better today than we were yesterday, always GROWING.

Everything about me is ME. It is me doing what I do the way I do it. It is me stepping towards MY dreams and striving to make them reality. It is me speaking MY mind and allowing my perspective of the world to flow into it. It is me simply being ME. I AM ME AND NO ONE ELSE AND ALWAYS WILL BE, AND NO ONE ELSE CAN EVER BE OR WILL EVER BE ME!

Quote for Reflection:

TRAINING

Arms/Abs (30 sec recovery between supersets/trisets):
SuperSet A -
1. Hanging Straight-Leg Raises 4 x 10
2. Skip 4 x 100 revolutions
TriSet A -
3. DB Hammer Bicep Curls 4 x 8
4. Dips 4 x 6
5. Skip 4 x 100 revolutions
TriSet B -
6. Alternate Incline DB Hammer Bicep Curls 4 x 16
7. Rope Tricep Push-Downs 4 x 6
8. Skip 4 x 100 revolutions
SuperSet B -
9. Pikes 4 x 15
10. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 101-103 rpm

Stretch 20 min

OTHER NOTES

Sleep: A lot of it - far more than I needed.

Energy: Dead on my feet. Even got told I looked "tired" last night when I was in the gym doing a training session - funny how that used to be how I looked all the time.

Quality of Training: Shorter weights' session today by a quarter (Tony and Doug - that is me taking it "easier"). Was ok though. Glad to be finished on the recline bike and out of there I was that exhausted.

Directly Fitness: A couple more of my articles have been published: Transform Your Tummy With These 8 Essential Tips! and The Cardio Debate for Fat Loss: High Intensity versus Low Intensity - check them both out here.

2012 | Day 191: Light up the stars...All that you are...

MOTIVATIONAL OF THE DAY

Believe

Believe in yourself and the dreams in your heart. Believe in yourself and the goals you want to see manifest. Believe in yourself and the things you want to come true. Believe in yourself and stay true to yourself in everything you say and do.

Believe with all your heart that if it truly is important to you, then NOTHING will stop you from attaining it. Nothing will stand in your way or say “no, you cannot do that”, and if it does, you will knock it flying, because you have so much faith that you are flying on the wings of hope, and hope is so very powerful.

Believe in yourself and what you truly want and know that ANYthing can be made possible, become possible, BE possible. Dare to dream OUTside the realm of what is “possible”. Let nothing tell you that is it not, and if they do, do NOT accept it, for truth is what is and not one’s opinion.

Believe in the heavens and the stars that light them and that you can REACH those heavens if you truly strive to touch the stars and be AMONG them. Do NOT limit yourself to what SEEMS possible or conventional and doable by man, but live by the dreams in your heart and ALWAYS BELIEVE.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 3 min @ 4.41 min/km
b. 2 x 20 sec effort @ 3.75 min/km / 10 sec rest
c. 2 x 20 sec effort @ 3.57 min.km / 10 sec rest
d. 2 x 20 sec effort @ 3.41 min.km / 10 sec rest
e. 2 x 20 sec effort @ 3.26 min.km / 10 sec rest
f. 3 min @ 4.41 min/km

Weights (30 sec recovery between quadsets):
QuadSet A -
1. EZ-Bar Biceo Curls 3 x 21s
2. DB French Press 3 x 8
3. Alternate DB Hammer Bicep Curls 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. Swissball Crunches (270 degrees to 180 degrees) 3 x 10
6. Reverse Curls (on floor) 3 x 10
7. Pikes (on floor) 3 x 15
8. Skip 3 x 100 revolutions

Stretch 10 min

Post-Weights Cardio:
Recline Bike 20 min @ 100-103 rpm

Stretch 10 min

OTHER NOTES

Energy: Just feel exhausted and want to sleep - hopefully I will get an hour's catnap before work tonight.

Joints: Left hip is being a huge issue - going to be interesting at work tonight. Left shoulder is also feeling it. And left wrist.

Quality of Training: Back to the treadmill, yes (figured out which shoes will let me "get away" with using it) - increased speed every two efforts, just to make sure I WORKED. Slick and wet afterwards, dripping more as I got into the weights. Pain in right wrist from the start, my shoulders, left especially joining in the squawking of my body's protest at me. Stretched a little before doing post-weights cardio, finishing off when got back home.

Overall Sense of Feeling: Not been the best of weeks, but it's not over yet, and there is ALWAYS something in my day - SOMEONE - to make me SMILE, so thank God for small blessings.

2012 | Day 189: Calmly Disturbed

MOTIVATIONAL OF THE DAY

Expectation and Appreciation

We have expectations of ourselves - that does not mean everyone else does the same. Those of us that have expectations of ourselves often also have expectations of others - expectations they may not have themselves, and if they do, likely to be very different from those held by the individual in question. Therefore, it is better NOT to have any expectations of anyone BUT yourself, for that way no one can ever DISAPPOINT you - for you WILL be disappointed if you expect everyone else to hold to the SAME standards that you set for yourself.

Instead, learn to be SURPRISED and APPRECIATE it when someone rises to the occasion and you discover that they DO have expectations of themselves after all, and that sometimes they might not be so very far off your own for you.

If you stop expecting and begin accepting the truth of the world, then your perception of it and the people in it changes. It changes from one who is always cynical to one who can be surprised, one who can see the beauty in life, the blessings in the tragedy. Life changes when WE change, when our PERCEPTIONS change, when we learn to LET GO of the things that we canNOT control, and learn to focus on making OURSELVES the BEST that we can, hoping that we are example enough that others will FOLLOW suit.

Quote for Reflection:

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 7 min jogging

Session 2

Hamstrings/Abs (30 sec recovery between supersets and trisets):
SuperSet -
1. Stiff-Legged DB Deadlifts (on step, reaching DB down ~6 inches) 4 x 10
2. Skip 4 x 100 revolutions
TriSet A -
3. Weighted DB Crunch (on bench) 4 x 10
4. Reverse Curls (on bench) 4 x 10
5. Skip 4 x 100 revolutions
TriSet B -
6. Swissball Leg Curls 1 x 20
7. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 x 20
8. Skip 1 x 100 revolutions

Stretch 20 min

OTHER NOTES

Sleep: Did not get up an hour earlier than yesterday, but an hour LATER, and was NOT pleased.

Energy: Getting lower by the day - and no, I am NOT "dieting" or being restrictive with carbohydrates or anything else silly like that. There are a few factors in play, one of which is stress, the additional body mass, and the fact that I have not taken a break from training in ~6 months - my body is just letting me know that I can't completely abuse it.

Joints: Getting more and more painful both my shoulders and wrists - it has become a constant nuisance now.

Quality of Training: HIIT was slower than slow, my sprints as fast as I could make them, but almost seeming like my "regular" jog (when I am feeling ok). Entire body was just exhausted and the extra body mass is not being kind on my knees or lower legs...Did the Hamstrings and Abs that I did not do on Monday and Tuesday respectively - glad I did them, because I didn't feel like it and was just going to leave work early withOUT anything further than my HIIT Run done prior to. I DID get on the Recline Bike after the weights, but stopped after a minute my body was THAT bad. Weighing up what to do for the rest of the week.

Overall Sense of Feeling: Quiet in my soul, albeit VERY disappointed in myself for the last 6-7 weeks and letting myself get affected the way I have.

Iron Mulisha: John actually inspired this piece - read The Life I Chose To Live here.

2012 | Day 184: ...we were the tears that passion cried...

MOTIVATIONAL OF THE DAY

Reasons Why I CAN

There are so many reasons out there why you “should not” do something, so many PEOPLE out there telling you that you “cannot” do something, but in the end they are merely that - reasons, and the opinion of others. If you should not do something take that into account sometimes, but the opinions of others telling you that you “can’t” do something should NEVER factor into the equation on whether or not you do it.

People are always going to tell you that you “can’t” do something - whether they don’t want you to realize that you can do more than you thought you could, or don’t want to see you achieve success above them, or some other reason. That is human nature - those who “cannot” will always try to convince those who WANT to that they don’t stand a chance.

DON’T listen to those people. Don’t let YOURSELF be one of those people!

We ALL have dreams - and if you don't dream, what are you living for? When you stop dreaming, you simply exist, and simply existing is not LIVING! - and we want to see those dreams become MORE than a dream. We want to see them become REALITY.

Instead of seeing reasons why you shouldn’t or “can’t” - because there truly is NOTHING that you can’t do if you put your soul into it! - start seeing all the reasons why you CAN, why you SHOULD, what happiness will abound in your spirit by following your heart and living out the journey of your dreams.

Then go AFTER your dreams and watch what MIRACLES happen!

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 2 min @ 4.16 min/km
b. 12 x 20 sec effort @ 3.75 min/km / 10 sec rest
c. 2 min @ 4.69 min/km

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Weighted DB Crunch (on bench, knees at 90 degrees) 3 x 10
2. Hanging Straight-Leg Raises 3 x 10
3. Plank (on bench) 3 x 1 min
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 8
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 12
8. Skip 3 x 100 revolutions
QuadSet C -
9. Behind-the-neck BB Military Press 3 x 6
10. BB Military Press 3 x 6
11. DB Lateral Raises 3 x 8
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 104-107 rpm

Stretch 27 min

OTHER NOTES

Sleep: Passed out after a movie last night, pretty early too, sleeping for ~2 hours, waking to stay up for long enough to shower and get things ready for today, and passed out for almost another 10 hours - body must have needed it.

Energy: Have had it since getting up, but feeling it fade fast now.

Quality of Training: Yes, did HIIT on the treadmill today (even though don't want to be using treadmills anymore - was wearing different shoes this time, which made a difference), and pushed it out...Did resistance training a little "backwards" today, finishing up with Shoulders (instead of beginning with them)...Finished really dripping - really couldn't have gotten much wetter, LOL - but ok...Guess this week is going to be no 2-a-day training, giving my body the chance to "rest" and recover, as my sleeping patterns indicate it needs...

Muscle and Strength: Too many people use far too many supplements, most having no real purpose in being used, just used for the sake of it or simply because they can. Believe it or not, you can achieve a lot with only the BASIC "staples" - this article elaborates more on each one: The 5 Basic Staple Supplements.

2012 | Day 181: ...you're the only one...I can't forget you...

MOTIVATIONAL OF THE DAY

The Life I Chose To Live

The life I chose to live is the life I live and HAVE lived for a long time. The life YOU choose to live is entirely up to you, the way that my life is up to ME. We each make our OWN decisions on what our life is going to be like and be, and whilst you may OFFER your opinion on what you think I should be doing, realize that what you think of my life has NO sway over what it is.

I live life the way I WANT to live it. I live life so that I can look back with NO regrets. I live my life to make sure I make as MUCH DIFFERENCE as possible in the lives of all those lives I touch, if even for the briefest of time.

I live my life a certain way. With purpose. To fulfil a mission. Not for myself, but to see what I can DO, the IMPACT I can make, the POSITIVE change I can help instigate and bring, so that life is RICHER for all those in it.

I live my life with PASSION. A will to find a way, no matter what the odds. A mind willing to be open, work OUTside the circle but few would rather stay in. A soul open to that second chance, because we all can start over, and if you can give someone ELSE a second chance, that is a true blessing indeed.

My life may seem odd to those around me. Wasted with the talents they THINK I should be using. Thrown away because my values are not in line with theirs. But my life is NOT odd - it is the way I want it to be, and if anything is not, then I make sure I CHANGE it, so that it IS.

This is ME. This is MY life. This is what I DO.

Quote for Reflection:

Photo credit: John Hicks

TRAINING

Arms/Abs (30 sec recovery between trisets and quadsets):
TriSet A -
1. Close-Grip BB Bicep Curls 5 x 5
2. Dips 5 x 6
3. Skip 5 x 100 revolutions
TriSet B -
4. Alternate Incline DB Hammer Bicep Curls 5 x 16
5. Rope Tricep Push-Downs 5 x 6
6. Skip 5 x 100 revolutions
QuadSet -
7. Weighted DB Crunch (on bench, knees at 90 degree angle) 5 x 10
8. Reverse Curl (on bench) 5 x 10
9. Pikes (on bench) 5 x 10
10. Skip 5 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-104 rpm

Stretch 20 min

OTHER NOTES

Sleep: Went to bed just after 2300 and was asleep pretty quick - that's how shattered I was. Woke a few times during the night, but ended up sleeping for close to 10 hours!

Energy: Not a lot. Have pretty much been on the go constantly since got up yesterday - aside from the time I slept last night.

Quality of Training: Fcuking PAIN!

Muscle and Strength: Steve published another of my popular articles on Muscle and Strength today - check it out: Training for Muscle Growth: Physiological Adaptations And Lifting Weights To Maximize Mass

2012 | Day 177: The Stars that Twinkle in Your Life

MOTIVATIONAL OF THE DAY

Live Life Like

You only get ONE shot at life - unless you’re one of the extremely rare individuals who have been blessed with a second chance - so make the MOST of. DON’T waste it. REALIZE it and LIVE!

Quote for Reflection: “♥ “ALL-WAYS” be on the "LOOKOUT" to IMPROVE your life in ALL possible WAYS, but make sure that you "SEE" what life ALREADY offers with the ar***** of each of your days ♥ In your "hunt" to add more “loot” to your "chest of TREASURES", be “resolute” in your efforts to APPRECIATE the VALUE of “everyday” PLEASURES ♥ Every “minute” provides an opportunity to RECOGNIZE the BEAUTY that surrounds you…all that is required is your "GLANCE", so take the "TIME" to CHERISH each moment while you are "keeping WATCH" for ways to "advance" ♥ "Stay HUNGRY" for another “helping” while maintaining an "appetite" that is "well-deserving", but before asking for "SECONDS", make sure that you have "SAVORED" your FIRST "serving" ♥ "Go for the gold" when it comes to all that you "PRIZE" after, but do not forget that the greatest "AWARDS" are those of LOVE and LAUGHTER ♥ Only authentic GRATITUDE will bring you genuine PLENTITUDE. Never "discount" all of the “FORTUNES” that you currently MAINTAIN, or you will never be successful in pursuit of the ones that you have YET to "attain" ♥ REACH FOR THE MOON...But do not forget to GAZE at the “STARS” that already "TWINKLE" in your life ♥” - Lauren Christine Frahn

TRAINING

Session 1

HIIT Run:
1. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Stretch 25 min

Session 2

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 6
2. BB Military Press 3 x 6
3. Alternate Single-Arm DB Lateral Raises 3 x 12
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 6
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Cable Rope Prayer Crunches 3 x 15
10. Ab Rollout 3 x 10
11. Plank 3 x 1 min
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Energy: Exhausted - tired, wanting it to be over as fast as possible.

Quality of Training: Still in pain - even more than yesterday, but soldiered through it with a determination NOT to let it beat me.

Body Composition: Upper body is looking really defined when training, especially delts and arms - I like.

OTHER NOTES

Muscle and Strength

Another article published: 8 Essential Exercises That Will Help Get You Ripped

Look for my Featured Interview coming soon as well

2012 | Day 174: Addicted to You

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.

Quote for Reflection:

TRAINING

Run 3 miles

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets and quadsets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6, 5, 4, 3
2. Dips 4 x 6, 5, 4, 3
3. Skip 4 x 100 revolutions
TriSet B -
4. DB Bicep Curls 4 x 21s
5. Rope Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Incline Alternate DB Hammer Bicep Curls 4 x 16, 14, 14, 12
8. DB French Press 4 x 6
9. Skip 4 x 100 revolutions
QuadSet -
10. Swissball Crunches (270 degrees to 180 degrees) 4 x 10
11. Ab Rollout 4 x 10
12. Reverse Curls (on floor) 4 x 10
13. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Stretch 20 min

OTHER NOTES

Sleep: Finally turned the lights out just after 0130, but did not get to sleep easily, and did not stay asleep long once there, because the cat kept coming in and squawking in my face on every hour.

Mood: Tired but happy.

Energy: Didn't have a lot on waking and felt shattered as, but despite that went out for a run, before heading to the gym to hammer a client prior to my own resistance training. WAS going to do another 3-mile run later tonight, but so shattered that I'm just letting it be and hope I get some decent sleep instead.

Quality of Training: Shoulders so very painful from the word go. Left wrist also very painful - so much that I strapped it up half-way through - and right started "pulling" on the last set of Rope Tricep Push-Downs (from the heavier weight). All in all it was an ok session - definition in delts and arms is looking better; vascularity is excellent; pump was extreme and painful at times; energy was there once I got into it.

Other Notes: I never would have imagined when I wrote The 3 Keys to Fat Loss back in 2008 - as a "guide" re fat loss, since many of those I trained then wanted it, or I got asked about it all the time - that it would become so popular and "in demand". Funny the way things happen - also a blessing though, and after being approached to become the newest Contributing Author for Muscle & Strength, it has now published there as well

2012 | Day 170: You've got that smile...

MOTIVATIONAL OF THE DAY

The Wall

A wall is nothing but an obstacle. And obstacles are always going to present whenever you are chasing your dreams. When one comes to a wall there are several types of people - those who hit the wall and STOP, those who climb OVER the wall, those who see the wall coming and go AROUND it, and those who just keep going right THROUGH the wall.

Those who hit the wall and stop are a great majority. Sadly, these are those who will NEVER achieve anything great in their life, because they are too afraid to take the risk or refuse to see the possibilities BEYOND the obstacles in their path. They are content to sit back and watch life, instead of being a PART of it. Ironically, these are also those who are the most likely to be the ones throwing stones and obstacles in the paths of those who ARE out there taking the risks and doing great things.

Those who climb over the wall are few. They REFUSE to believe that the wall is the end of their hopes and dreams, knowing that there is a way OVER every obstacle set before them. They are the thinkers, the doers, those who step out there and just do what it TAKES to get the task done. They are NOT afraid to fall, trying again and again if they do, because what they want is far greater than the obstacles.

Those who see the wall coming and go around it are also few. They are the ones who are always thinking, always analyzing, always looking AHEAD. They are aware that NOTHING is easy, that there will always be obstacles, and they ALREADY have a plan before they come to any obstacles on how to deal with them, so that they expend as little effort as possible, being as EFFICIENT in the pursuit of their goals as they can be.

Those who keep going right through the wall are rare. They are the ones who refuse to let ANYthing stop them from achieving their goals and dreams, determined to have them at any cost, driven with a passion understood only by like-minded souls, possessing immense strength of both mind and body, believing and having such faith in their heart that NOTHING can stop them. They will do WHATEVER it takes and make every sacrifice to see their dreams made reality, even if it means that they come close to destruction in the process.

I know what I AM; what I DO. What type of person are YOU?

Quote for Reflection:

TRAINING

Session 1

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

Stretch 5 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Weighted DB Crunches (on bench, knees at 90 degree flexion) 3 x 15
2. Reverse Curls (on floor) 3 x 10
3. Pikes (on bench) 3 x 15
4. Skip 3 x 150 revolutions
QuadSet B -
5. Alternate Incline DB Bicep Curls 3 x 20, 16, 12
6. Rope Tricep Push-Downs 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 12
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rear Flyes 3 x 15
10. Standing DB Arnold Press 3 x 10
11. Plate Lateral Raises 3 x 15
12. Skip 3 x 150 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

Stretch 24 min

Session 2

Run 3 miles

OTHER NOTES

Sleep: ~6 hours. Woke fine.

Mood: Just an overwhelming sense of happy.

Energy: Was great right up until ~1600, when suddenly just felt myself "crash" - could possibly be because of the pain in my shoulders, since that always seems to take more out of my body than I realize, especially when it is sharp and constant like it is at the moment.

Joints: Left anterior delt right IN the joint is in the LOT of pain - has been since got home from the gym. Right anterior delt/bi, though achy, is surprisingly not biting in pain - was the worst of the two during training though, and again during post-weights cardio had to REALLY dig my nails into it. Right wrist also had some issues with during QuadSet B.

Quality of Training: I am TRYING to be CAREFUL of both my shoulders during training, continuing to train with intensity, pushing it when I can, but also "allowing" some "slack" on some exercises re weight and/or reps, especially when the pain becomes so much I want to stop and SCREAM. For the most part today though, I had a goofy expression, almost mischievous smile on my face throughout the majority of my training today, lost in my own little world.

Supplements: Started Magic Matcha today - using a scoop once or twice daily, mixed in with my RecoverPRO.

2012 | Day 167: REBIRTH ANEW

MOTIVATIONAL OF THE DAY

I AM

I AM ME. Brilliantly flawed. Perfectly imperfect. Beautiful masterpiece. Forever learning. Always growing.

I AM ME. NO ONE ELSE can be ME. No one else can IMITATE me. No one else can come CLOSE to me. NOTHING is as good as the original. A copy is but a SHADOW of the light of the original.

I AM ME. I DECIDE WHO I AM. The core of my soul. My values and principles. The foundation of my life. My driving motivation behind words and actions.

I AM ME. THIS IS ME. Love me or hate me, agree or disagree with me, it does not matter, because I KNOW WHO I AM and I am OK with that. I will NOT compromise who I am and what I believe in. I will NOT pretend to be anything other than my TRUTH. I may change, but THAT will NEVER change.

I AM ME.

Quote for Reflection:
TRAINING

Session 1

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Deadbugs (on floor, with medicine ball) 4 x 10
2. Reverse Curls (on floor) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Close-Grip BB Bicep Curls 4 x 6
5. Dips 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Incline DB Hammer Bicep Curls 4 x 8
8. Rope Tricep Push-Downs 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Inverted Knee Curls (on pull-up bar) 2 x 10
11. Plank 2 x 1 min
12. Skip 2 x 100 revolutions

Stretch 6 min

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-105 rpm

Stretch 21 min

Session 2

Run 3 miles

Abs (30 sec recovery between trisets):
1. Weighted DB Crunches (on floor, knees at 90 degree flexion) 4 x 10
2. Pikes (on floor) 4 x 15
3. Skip 4 x 100 revolutions

Post-Weights Cardio:
Rollers 20 min @ 101-103 rpm

OTHER NOTES

Sleep: Went to bed round 0030, but not able to go to sleep until close to 0100, waking on and off until I eventually dragged myself out of bed just after 0800.

Energy: Had it until ~1500 and then just felt shattered.

Joints: Left shoulder is really giving me a lot of trouble, especially during training it did. As well as left wrist - so bad that I strapped it up after my morning weights. In the afternoon, right shoulder "tugging", and I can feel my neck a bit out as well.

Quality of Training: I've actually lost a bit of strength - or it could be because my shoulders and wrists were in such pain today. Compensated for lower weights by using a tempo of 3-1-2. Was pleased that was able to do more Inverted Knee Curls though - only the second time I have ever done these and it was so much better than my first time. All rollers was just body ticking over, to get it done and nothing more.

Overall Sense of Feeling: Life continues to change, POSITIVE change that causes my heart to smile. NOW is the time to RISK if you are not ALREADY! Life is just WAITING for you to step out and say "HERE I AM"! NEVER stop being grateful for your Blessings, because you don't know when they will be snatched from you. Grasp EVERY Opportunity and DO YOUR BEST TO MAKE A DIFFERENCE WITH YOUR LIFE!

Iron Mulisha: Be sure to check out Demons and Angels: Pain to Remind You of Your Strength

2012 | Day 164: I'm taking back control

MOTIVATIONAL OF THE DAY

The Purpose of Life

We all have a purpose in life. We all have a philosophy as to how we LIVE. Some live to make a difference, happiness simply a “side” benefit if it occurs. Others live to find the happiness in life, instead of for something greater than self. The world is made up of all kinds of people, and it needs those people to have BALANCE.

Being happy is a state of mind, of emotions, affected by far more than anyone could ever possibly describe, and for each individual, being happy means something different than it does to the next person.

Not being happy is not the same as being UNhappy. Those who live to make a difference may not always be happy, but they will likely never be unhappy, for they are doing what they love, and when you do what you love, you have a sense of peace and satisfaction, of fulfilment. Those who live only to find the happiness may never truly know what it is, because if one is never NOT happy, how can they know what true happiness is? And if you ARE happy, what is the point if you have lived selfishly, that happiness true or false, because who can truly be happy being completely selfish?

Everyone is going to have their own opinion on this and I respect that. Life is a balance of souls and always will be. But let me ask: What are YOU doing with your life? What are you LIVING for? What is your PURPOSE?

Quote for Reflection:

TRAINING

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 2 min jogging

Stretch 20 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Alternate Single-Arm Plate Lateral Raises 3 x 20
2. Hammer Raises (each hand with individual plate) 3 x 10
3. Bent Over Plate Rear Raises 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Alternate Plate Hammer Bicep Curls 3 x 20
6. Plate Bicep Curls 3 x 10
7. Plate Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Cable Crunches 3 x 20
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 10
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-105 rpm

Joints: Shoulders still very pain, right more than left today (go figure). Popping Aleve like some kids do candy (which is not healthy, I know).

Pump: Painful, especially during QuadSet B.

Quality of Training: Could barely breathe during HIIT (doing it out in the midday heat didn't help either)...Training in the basement today. In a lot of pain during the weights, but pushing through it regardless, determined to pretend I didn't feel anything, not to give in to the weakness. If my body breaks, then so be it - I'd rather deal with a broken body than a broken soul...

OTHER NOTES

Demons and Angels: Pain to Remind You of Your Strength

My first article for The Iron Mulisha is now up. This piece, almost like a Motivational, was inspired by a very special individual, from a conversation I will never forget, ironically on the day that EVERYthing changed, when life suddenly offers you something so very precious you're not sure whether or not to believe that it's real or truly meant for you, your secret heart hoping so as it reaches out to tentatively welcome it. So thank you (you know who you are). This message and that which inspired it - none of it has changed, and if anything, stands truer than ever right now.

2012 | Day 161: I lost my Star but not my Light

MOTIVATIONAL OF THE DAY

What Makes You Come ALIVE

You have a passion in your heart for a REASON. What you care about, love to do, desire to share - this is YOUR PASSION. It’s what makes you COME ALIVE.

When you do something that brightens your soul and lights you up from the inside out, others can’t help but NOTICE. When they notice, you KNOW your actions have an IMPACT. You want that impact to make a POSITIVE DIFFERENCE.

When your very life in actions and words, everything you do and are, makes a positive difference, you are doing the world a GREAT SERVICE. This is what the world NEEDS. People who affect CHANGE, whether they are conscious of it or not, simply because they are being who they ARE and following their HEARTS in doing what makes them come ALIVE.

You never know the ripple of EFFECT that YOUR life can have. When you do what makes YOU come alive, you can IGNITE the LIGHT inside OTHERS. When others’ light begins to shine forth into the world and they follow your example in living out their heart’s passion, TRUE DIFFERENCE can be made.

Quote for Reflection:

TRAINING

Session 1

Run 3 miles

Stretch 23 min

Session 2

Treadmill 4 min @ 4.2 min/km

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Incline DB Bicep Curls 4 x 12
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. EZ-Bar Bicep Curls 4 x 21s
5. Push-Ups (feet on floor, hands on fist under chest) 4 x 10
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 8
8. Rope Tricep Push-Down 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degree flexion) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

OTHER NOTES

Sleep: Barely any - 1-3 hours on and off.

Energy: Was a very "blah" day after Training Session 1 to Training Session 2.

Joints: SO painful both my anterior delts/biceps' tendons. My left is starting to feel the way my right did last year before it "put me out". My right is getting back to that point, and I was having to dig my nails into it between sets and during post-weights cardio to try and minimize the pain. Might have to start using some Aleve again.

Pump: Again, right from the start.

Vascularity: Excellent.

Quality of Training: It was an interesting session in the gym to say the least. I'm glad I did it and felt better afterwards for it, but I was also in a lot of pain during and after (and still am).

2012 | Day 157: Falling in the black...Can you hear me?

MOTIVATIONAL OF THE DAY

Do. Can. Want.

Being told you “can’t” do something can be a highly motivating force. After all, who but YOU knows what you canNOT do? Not even you, because you never know what you can do until you TRY. And if you “can’t” do something and you WANT to, then you just KEEP ON TRYING until you CAN do it.

I do things because I CAN. Sometimes simply BECAUSE I can. Other times because I want to see what I can do, challenge myself, PUSH the limits and see how far I can go.

If I do something, regardless of whether I “can” or not, I do it because I WANT to. Not because someone ELSE wants me to, but because I want to.

If it’s something I want and I’m told “no”, then it just makes me MORE determined than ever to do it. Achieve it, not just because I want to, but to prove the disbelievers WRONG, to show the world that ANYthing is possible if you want it badly enough and are willing to do what it takes to do it.

DON’T ever think that you “can’t” do something. Don’t ever let anyone ELSE tell you that you “can’t” do something. If YOU think you “can’t”, then you most likely never will (unless you use your own negativity as a driving factor - something only a rare few do and succeed with), because you will never try. If OTHERS think you “can’t”, then IGNORE them and JUST DO IT ANYWAY!

Quote for Reflection:
 

TRAINING

HIIT Treadmill:
a. 2 min @ 4.4 min/km
b. 8 x 20 sec effort @ 3.4 min/km / 10 sec rest
c. 2 min @ 4.7 min/km

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. DB Clean and Press 3 x 10
3. Alternate Single-Arm Plate Lateral Raises 3 x 20
4. Skip 3 x 150 revolutions
QuadSet B -
5. Cable Bicep Curls (each hand with individual handle) 3 x 10
6. Rope Tricep Push-Downs 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 30
8. Skip 3 x 150 revolutions
QuadSet C -
9. Weighted DB Crunches (on bench, knees at 90 degree angle) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 20
12. Skip 3 x 150 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Stretch 28 min

OTHER NOTES

Sleep: "Food coma" helped me get to sleep last night (not the healthiest of ways to try and induce sleep, but better than other options). Drifted in and out during the mid-morning hours. Woke with my throat feeling swollen, finding it hard to breathe (got to go easy on anything containing peanuts, wheat, gluten, and dairy from now on - my body just does not respond well to it).

Energy: It was there. Feeling it a little during resistance training though.

Joints: PAINFUL, especially right delt/biceps' tendons - was so close to tears during QuadSet A, but gritting my teeth and forcing each rep I wanted out, having to dig my nails into it during post-weights cardio to "stop" the pain.

Quality of Training: HIIT again on the treadmill (I know - all this week, which has been interestingly ok on my lower legs) - suffering and feeling like I could barely breathe, so not as many efforts and less overall time done...The trouble breathing continued during resistance training, which, combined with the pain in my delt/biceps' tendons did not make for a very happy person at all. AND my speed rope broke during QuadSet B, so had to use one of the gym's ones, which was a skipping rope and not as good, but making it work. On the plus side, definition in my delts and arms is still getting better, which I AM pleased with...Breathing getting even more laboured during post-weights cardio - not fun, and getting upset not helping matters...

Website Updates: A few more changes made today, just to reflect different things happening.

2012 | Day 155: Dream TO Live!

MOTIVATIONAL OF THE DAY

Dream BIG. MAKE your own LUCK. BELIEVE.

If you’re not DREAMING, then you’re not LIVING. NEVER be afraid to dream TOO big, for no dream is “too” big, not if it is precious to your heart and something you hold close. Dreaming gives you something to look FORWARD to, a PURPOSE to work towards, a HOPE to KEEP going, no matter what storms life throws in your path along the way. Dreaming is the first step to CREATING yourself, for as you dream and ACT on those dreams, so shall you BECOME.

“Luck” does not just HAPPEN. It is CREATED. It is created by YOU when you work HARD towards making your dreams a REALITY. It is created when you have something so STRONG in your heart that you canNOT let go. It is created when the heavens conspire WITH you to bring your dreams to FRUITION. Don’t just “wait” for luck to happen. Make it YOURSELF.

BELIEVE in YOURSELF and in your DREAMS. Believe that your dreams, the hope in your heart, that it is all POSSIBLE. Believing is an IMPORTANT step to ACHIEVING. Without believing you have no MOTIVATION to act or create. You MUST believe. When you believe, you can become ANYTHING you want to be. Believe and CREATE yourself the way you WANT to. Believe in your POWER to ACHIEVE your DREAMS and watch as they UNFOLD before you when you step out and FOLLOW them.

Quote for Reflection:
 

TRAINING

Session 1

HIIT Treadmill:
a. 2 min @ 4.4 min/km
b. 12 x 20 sec effort @ 3.6 min/km / 10 sec rest
c. 2 min @ 4.7 min/km

Abs (30 sec recovery between supersets):
SuperSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 12, 10, 10
2. Skip 4 x 300 revolutions

Session 2

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: I actually exhausted myself several ways last night, the last of which was forcing my unwanting-to-body to go for a 3-mile run, and slept for ~5 hours, which is something.

Energy: REALLY feeling it today.

Quality of Training: HIIT again on the treadmill today - feeling it in my chest and lungs, struggling to breathe at times, a knot in my medial right calf. Quite shattered by the time it came to doing anything ELSE, and was barely walking straight after finishing up Abs. Forced another 3-mile run later on.

Supplements: Used a serving of the newest formula of Assault today in Watermelon flavour. Smelt like watermelon and tasted like watermelon - pleasant and not "sickly" (as the Blue Arctic Raspberry had started becoming for me sometimes). NO beta-alanine tingles experienced today, which IS great too (I HATE them)!

WPM Women Spring/Summer 2012

The SECOND issue of WPM Women is now out and you can read it for free HERE. It's definitely an issue that sets the standard for all future issues to come. Very happy to be able to share the story of an amazing woman, Tamara Barnett (pages 58-60), as well as have a Feature (pages 72-74), and a couple of other articles in this issue.

So be sure to check it out - print issue and Kindle and NOOK editions coming!

2012 | Day 154: There's so much you don't know about my soul

MOTIVATIONAL OF THE DAY

The HARDEST Thing

The things that are going to make the MOST change in your life are the things that are going to be the HARDEST to do. They’re also going to require the most RISK and cause the most HEARTACHE. They will fill your heart with happiness, whilst at the same time dripping tears down your soul. It might be hard to LET GO, but it is HARDER to hold onto something that is not meant to be. Life is meant for LIVING, so even if it means saying GOOD-BYE to something you love more than life itself, to HEAL your soul sometimes you MUST.

If you have to, cry yourself to sleep at night and put on a SMILE for everyone in the morning, so that they don’t know any different, and go about your life in a way that MAKES a DIFFERENCE in others’ lives. It hurts when the one you love the most loves you back, but is too afraid to take the risk you would give your life for in a heartbeat, and sometimes the only way to hide that pain is to do your best to help ease the pain of OTHERS.

It may not make any SENSE, but in the end the pieces will all come together for you to see the BIGGER picture, and everything will be CLEARER than ever. You might NOT want to do it, but you might HAVE to, in order to prevent regret from letting the pain of it all stop you from living as you were MEANT to, depriving your LIGHT and INFLUENCE from the world. Do not let your hurts prevent you from helping heal the hurts of others.

Do not let your pain cloud your heart and shut all POSSIBILITY out. Do not think that it is over, because there is so much MORE out there for you, so much BEAUTY, so many BLESSINGS, so much more than you could ever have IMAGINED, all just WAITING for you to open your arms and EMBRACE it, ACCEPT it, and just let it HAPPEN.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet -
1. Swissball Crunches (270 degrees to 180 degrees) 4 x 25
2. Skip 4 x 300 revolutions
TriSet A -
3. EZ-Bar Bicep Curls 4 x 21s
4. Dips 4 x 6
5. Skip 4 x 300 revolutions
TriSet B -
6. Incline DB Bicep Curls 4 x 10
7. DB Hammer Curls 4 x 6
8. Skip 4 x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-107 rpm

Stretch 20 min

OTHER NOTES

Sleep: Maybe an hour or two - could not for the life of me sleep last night/this morning; too much going on in my head, even though I desperately wanted to just turn my mind OFF. Went to bed, got up, went back to bed again, watched a movie, got up, and went back yet again, finally in and out between 0800-1000, but hearing everything going on around me. Throat feels like it is closing over, head has a migraine from hell, and I got told as soon as I walked out "your face is all puffed up" (as if I couldn't already feel and know it). So, not the best of mornings to "get up" to, but determined not to let that dictate my day!

Energy: Actually had THREE servings of Assault today (and used the last of my last tub of the original formula) - time passed very fast and definitely didn't feel like TWO hours in the gym! Energy was smooth and clean, almost as if in slow motion - no jitters or crash.

Quality of Training: Changed things up a little today - still the same amount of time re resistance training, but a little more "cardio" in it. Blanking out a little during bits of it, but just kept on going, almost as if in a dream, from one thing to another. Definition in arms was great - one thing high-high carbohydrates does is help with that (and pump and vascularity - in general everything, and I have been told I do better overall with such)...Legs definitely feel better with the lower rpm re post-weights cardio on the Recline Bike - spinning, but not spinning as fast does them more good...

2012 | Day 151: You may say I'm a dreamer, but I'm not the only one

MOTIVATIONAL OF THE DAY

Beautiful Madness

No one is perfect. In fact, it is our IMPERFECTIONS that make us WHO we are, that make us BEAUTIFUL, that make us stand OUT. Besides, who wants to be perfect? If you’re perfect you never change, you never grow, and you never become better. And life is all about change, growth, and building on what is already there, layer upon layer, creating the complex and beautiful being that we are and were intended to be. Beauty is not in perfection; it is in IMperfection.

We all see the world differently. Therefore we each define the world and the way we experience it differently to everyone else. The world cannot be put into a small, square box, like some would will it, neat and clean and tidy and specifically labelled as something. Our DIFFERENCES make us unique. What some call “madness” others call “genius” and just because others have a certain perspective of you does not mean it is truth. All genius is discovered and created from what is always seen as “madness”.

Life is meant for LIVING. Dancing and laughing in the rain just because you can. Loving when all seems impossible, because the greatest happiness comes from dreaming and following our hearts. Taking the odds because you’d rather risk than play it safe. Standing OUTside the circle of others, because carving your own path is better than blending in and losing yourself.

Life is for making an IMPRESSION. On ALL whose paths you cross. And there is no greater impression left than that of one who KNOWS who they are, completely confident in it, striding through life with passion and purpose, imperfectly beautiful, the sparkle of mad genius like a halo around them, so wonderfully and unexpectedly different from the rest of the world that they are never forgotten, leaving a small part of themselves in the soul of all their lives touch.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm DB Lateral Raises 3 x 15 per side
2. Plate Hammer Raises 3 x 10
3. Rear Flyes 3 x 12
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 10
6. Rope Tricep Push-Downs 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 15 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Swissball Crunches (270 degrees to 180 degrees) 3 x 15
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 15
12. Skip 3 x 100 revolutions

Post-Weights [HIIT] Cardio:
a. Recline Bike 8 min @ 104-108 rpm
b. Recline Bike 8 x 20 sec effort/10 sec easy
c. Recline Bike 8 min @ 104-108 rpm

Stretch 20 min

OTHER NOTES

Sleep: Could not sleep last night. Ended up watching two movies before resigning myself to silence at 0438, and even then, it took me a while to drift off into the darkness, waking several times, before eventually getting up just after 1000. Head and throat feel thick, body feeling like lead.

Energy: I MADE it happen.

Pump: Strong - and on NO Assault today, too (which just goes to show what all the carbohydrates I've been shoveling in the last few days can do).

Quality of Training: Didn't feel like doing it, honestly, the way my body is feeling (which is like a completely different person than it was only a few days ago). Feeling EVERY rep, every skipping revolution, every gasp for air.

Overall Sense of Feeling: Ever looked at yourself in the mirror and not recognize you? It's true that the higher you fly, the further you fall if your wings give out. I've never crashed this hard before (and no, it's not easy admitting it, either), but I know I can reach those heights and will only aim HIGHER now, working on my strength so that I don't fall again. I am just thankful to God for the amazing people He has Blessed me with at this point in my life!

2012 | Day 148: ALIVE and BLESSED!

MOTIVATIONAL OF THE DAY

Take a Chance!

Quote for Reflection: “♥ RESULTS and EXCUSES are "MUTUALLY EXCLUSIVE"...YOU DECIDE ♥ Which ONE are you going to CHOOSE? Well, that depends on whether you like to “WIN” or to “LOSE”! When it comes to ACHIEVEMENT, or lack thereof, are you going to come up with an EXPLANATION or be the next great SENSATION? ♥ You can EITHER come up with a “SONG AND DANCE” OR you can decide once-and-for-all to TAKE A CHANCE! Step out of your “COVER-UP” and put on your “makeup”...tear up your "COVER STORY'S" page and take “center stage!” ♥ Do not come up with a “MAKESHIFT reason” as to why you are going to “sit out” this SEASON, but “MAKE the SHIFT” to “suit up” in FULL GEAR while you are HERE!! While a “DEFENSE” can win a GAME, if you create one for the “game” of LIFE, you are the only one to BLAME! There is absolutely no “JIVE” as to why you do not STRIVE to make the very most of being ALIVE! ♥ Remember, there is absolutely no COMPATIBILITY between "ALIBI" and "ABILITY", nor are there any "GROUNDS" as to why your GOALS do not “GROW in leaps and BOUNDS”! ♥ You have EVERY good "REASON" as to WHY you should TRY to REACH FOR every STAR in the “SKY"...there is just no RATIONALIZATION for STAGNATION ♥ If you want to be SUCCESSFUL at your life "CALLING", you must first quit your "STALLING"!...ACCOMPLISHMENT cannot CO-EXIST with "COP-OUTS"♥” - Lauren Christine Frahn

TRAINING

HIIT Skip:
a. 4 min skipping
b. 8 x 20 sec effort/10 sec easy
c. 4 min skipping

Abs (1 min recovery between quadsets):
QuadSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 3 x 15, 12, 12
2. Ab Rollout 3 x 15
3. Inverted Knee Curls (on pull-up bar) 3 x 5, 3, 1
4. Pikes (on floor) 3 x 15

Stretch 20 min

OTHER NOTES

Sleep: I actually started getting pretty tired last night and went to bed just before 2330. Slept heavy last night, exhausted, waking to take a call at 0607, but going straight back to bed afterwards, not waking until close to 0930, giving me 8-9 hours of sleep, which is a lot for me, but must have been needed. Woke feeling every minute of yesterday's photoshoot in my back and legs, LOL

Mood: I feel like I'm floating! So happy and light and I can't stop smiling

Energy: My body feels like a bomb hit it, but there's energy there.

Quality of Training: Yesterday was the equivalent of a training session all in itself, so didn't do a lot today, making training "lighter" to give my body a chance to recover before it gets hammered again tomorrow. Only HIIT needed to be done today anyways, so did that, albeit short, and skipping, not sprinting, finishing off with a little bit for abs. Inverted Knee Curls are something I have never done before (which you can tell) and boy were they a killer - struggled with them, my arms feeling them more than anything - but definitely something I'm going to start including in my training.

Body Composition: 8% bodyfat - so -0.8% bodyfat over the last week (I was actually 8.8% last time I noted this, not 8.3% - did not realize I had not input the right calculation in my spreadsheet for that column until recently), which is pretty decent, especially for having only "dieted" the last three days before my photoshoot. Not the 7.8% bodyfat (or less) I was aiming for re my photoshoot, with girths also a little bigger than I wanted - I definitely have more muscle mass than the last time I was 8% bodyfat, looking better overall, and although a little surprising to myself, I am completely ok with it, especially given the circumstances of the last few days.

Supplements: I finished the last of my Erase on Monday and had the last dose of my Erase Pro this morning.

Other Notes: I am so very Blessed...Yesterday was like a dream, and in Dom's first dress (a couple of images already up on my Facebook timeline), I truly DID feel like a fairy-tale princess. MAGIC is the only word that even comes close to describing what yesterday was, and even that is INadequate. I could not have asked for a better birthday, and it is a day I will forever remember and hold dear...I have changed more in the last few months than I ever have, growing and learning to finally accept myself, embracing fully everything that I am, knowing that I am becoming the woman God intended me to be. It's taken a long time - 28 years to be precise, but I am THERE, and I am grateful for it. I am thankful for YOU, who really "started" me coming to this place. I am thankful to the wonderful friends I have made along the way and the amazing people in my life right now. I am letting go of the things that I have let hold me back for so long, and as I release things (and people) from my life, God is "replacing" them with precious gifts that truly overwhelm me. Life is Beautiful and I can SEE the Beauty. I can let myself relax and ENJOY it, taking pleasure in my life as it continues to unfold. My soul is SMILING

2012 | Day 146: Light up the stars...All that you are...

MOTIVATIONAL OF THE DAY

Never Stop Dreaming

Quote for Reflection:

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 16 min jogging

Session 2

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. Alternate Single-Arm DB Lateral Raises 3 x 10 per side
3. DB Hammer Raises 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
7. DB Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted DB Crunches (on bench, knees at 90 degree flexion) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 20
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm

Stretch 20 min

Sleep: Have not slept well at all the last few days, and last night it was broken and a bare ~3 hours possibly got.

Energy: Had absolutely NO energy today - HIIT was evidence of that; I have NEVER done so slow over the distance that I complete my HIIT Run, and I was so shattered that even my sprints (although as fast as I could do them - which wasn't that fast) felt like I was almost walking! The heat did not help either re lack of energy, nor the terrible stomach cramps that I have endured for the last couple of days.

Joints: Left anterior delt in the joint has been giving me some issues, but I'm managing it.

Quality of Training: HIIT (as noted above) was blah. Resistance training was ok, but afterwards I was almost passing out on the couch in the gym I was that drained of energy.

OTHER NOTES

Directly Fitness

May has definitely been a month of "happening" for me and I woke up yesterday to another interview request - which is great, and I am Blessed to be able to share my story and journey with others (not so long ago, I would never have opened up like this to anyone, let alone to the public, so it's just one indicator of how far I have come and grown personally) - and Directly Fitness had it up last night!

Many of the interviews I have done ask similar (if not many of the same) questions, but each one has something different from any of the others. Check out my Interview: Female Terminator - Fitness Expert Rosie Chee Talks with DIRECTLYFITNESS.COM

2012 | Day 145: I'm made of more than you think

MOTIVATIONAL OF THE DAY

You Are Here For A Reason

Whether by design or circumstance of choice, you are where you are right now for a REASON. You may be happy with where you are or you may NOT be. You may be wondering what twist of fate brought you here, to this place in this time, what reasoning could possibly have for you here. There is a reason for EVERYthing that happens in our lives and this is no different. You are where you are right now for a REASON.

Yes, it might be hard, it might be tough, it might be everything you never wanted to know or ever experience going on all at once right now, baffling you, angering you, causing feelings of fear and resentment. You might not know how to handle the situation, frustrated by your lack of knowledge and expertise, ashamed of your shortcomings, wanting to do nothing but run and hide, waiting until it is over and safe to come out from the storm.

But storms are not sent to be afraid of and hidden from. They are sent to be FACED and challenged head on, beckoning your finger to let it know to give all its got, do its worst, knowing that if you don’t already know where it is, you will FIND the courage and the strength to fight back and DEFEAT it. The hard pummelling of the rain to wear you down, the louder-than-it-should-be thunder booming to try and terrify you, the hailstones falling to bruise you body, you WILL find a way to SURVIVE.

And when the storm clears and the sun’s light starts to peek through the clouds that do not want to seem to budge, spreading over your smudged face and war-torn eyes, they will shine over a soul that has been changed and now sees the world through different eyes, knowing with confidence what they are capable of, a new inner spark glowing from the depths of those eyes, ready and willing to face whatever comes next. By accepting, facing, and embracing the storm that soul has GROWN, one step closer its destiny.

So, see that you are where you are right now for a reason. Whether it is a lesson to be learned, a skill to be mastered, or strength to be found, everything transpires together to make the MOST of the now, to make you INTO the person that you are MEANT to be. You might not want to be where you are now, but simply desiring to be elsewhere will NOT help you. If you want to be somewhere else, you must stand and fight through the now to get to where you want to go. So, do it, taking everything you can from the now with you.

Quote for Reflection:

TRAINING

Saturday

Session 1

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 6 min jogging

Stretch 23 min

Session 2

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 4 x 10
2. Alternate Single-Arm DB Lateral Raises 4 x 10 per side
3. DB Hammer Raises (each hand with individual DB) 4 x 10
4. Skip 4 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 4 x 21s
6. Rope Tricep Push-Downs 4 x 10
7. Alternate DB Hammer Bicep Curls 4 x 10 per side
8. Skip 4 x 100 revolutions
QuadSet C -
9. Swissball Crunches (270 degrees to 180 degrees) 4 x 15
10. Reverse Curls (on floor) 4 x 15
11. Pikes (on floor) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Sunday

Day OFF

2012 | Day 142: Who do you think you are?

MOTIVATIONAL OF THE DAY

The Sound of a Champion's Voice

Live to CREATE something. Live to make a DIFFERENCE. Live to CHANGE lives. Live to SHINE in the world.

Live NEVER giving up. Live ALWAYS trying. Live giving nothing but your BEST. Live with a PURPOSE.

Life is tough. It hurts. It causes pain. It will try to break you down.

DON’T give in. Pain is NOTHING. Defeat is NOT an option. You are STRONGER than that.

Life is for LIVING. Life is for moving FORWARD. Life is for experiencing as COMPLETELY as possible. Life is for standing up and KNOWING WHO YOU ARE.

You don’t have to win medals or accolades on a grand stage to be a Champion. You don’t have to have millions know your name to be a Champion. Being a Champion is in your ATTITUDE and what you DO. BE A CHAMPION!

Quote for Reflection:

TRAINING

Run 3 miles

Skip x 600 revolutions

Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Incline DB Bicep Curls 4 x 10
2. Dips 4 x 8
3. Swissball Crunches (270 degrees to 180 degrees) 4 x 10
4. Skip 4 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 4 x 8
6. DB French Press 4 x 6
7. Weighted DB Crunches (on bench, knees at 90 degree flexion) 4 x 10
8. Skip 4 x 100 revolutions
QuadSet C -
9. Rope Cable Bicep Curls 4 x 10
10. Rope Tricep Push-Downs 4 x 6
11. Rope Crunches 4 x 10
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Stretch 20 min

Energy: Talk about half past dead - I felt like I was barely moving during my 3-mile run and it's the slowest pace I have had in a long time. Took a cap of BLACK CATS an hour before going to the gym, hoping it would help a little re energy, but there was almost nothing there today.

Joints: Wrists were better today. Anterior delts, especially right was not - during post-weights cardio, had to dig my fingers into the joint to "numb" the pain some. Although not a joint issue, right arch still tight and hurting, favoured a lot during skipping.

Pump: Good.

Vascularity: Enjoying this.

Quality of Training: Changed it up a little today - and yes, I know, not following my "split", but sometimes you just have to do what you must, and these last five days are important. I was struggling and in pain today and it was obvious. Decent session though.

OTHER NOTES

The Iron Mulisha

Honoured and Excited to join the Iron Mulisha team as a Writer and Spokesmodel

Thank you to Gary Miller for the gorgeous images he shot when I went to Florida in April!