BFW Magazine

The second ever issue of BFW Magazine is now out. I was asked to contribute a recipe for this issue and will be writing inspiration/motivation articles for future issues.

To get your print or online editions, check it out here.

2012 | Day 221: LIVE LIfe!

MOTIVATIONAL OF THE DAY

No Guarantees

Life is UNpredictable. You can never know what is going to happen from one moment to the next, one day to another. You can never foretell when your time will be up. There is no magic mirror that will tell you what you want to hear or advise you on what to do should there be a circumstance you do not like.

Believe in yourself. Don’t fear life. Don’t be afraid to step out and risk everything. Don’t let precious time go by without using it to make a difference. Look for the positives in every situation, the blessings that come unexpectedly. Embrace change and smile, even as it turns your world upside down.

LIVE life. Every second, every minute, every hour, of every day. Make the best of EVERY situation and live your life to the absolute, most complete full that you can! Time is one commodity that once passed you can NEVER have back, so be sure to make EVERY bit of it, no matter how small, COUNT! MAKE YOUR LIFE COUNT!

© 2012 Rosie Chee

Quote for Reflection: “Life comes with no guarantees, no time outs, no second chances. you just have to live life to the fullest…Don't be afraid to take chances…most of all, live in the moment because every second you spend angry or upset is a second of happiness you can never get back.” - Unknown 

OTHER NOTES

World Physique Magazine Summer 2012

The Summer 2012 issue of WPM is now out, with several articles of mine published in it.



Kindle, Nook, and Print editions available for purchase here.

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 195: Upping the Intensity

MOTIVATIONAL OF THE DAY

Can't Ignore You

Accept who you ARE. Embrace what you are BECOMING. ALWAYS strive to reach the stars. Do your BEST in everything.

When you do what you love, you do it with determined passion and enthusiasm, and it SHOWS. You GLOW, and when your light glows, you draw others to you.

You CAN be good at something you have no passion for, but that will also show in time - if it does not to begin with - so be sure to put your effort where it will bring not just joy to others, but to YOU.

Hone your skills to PERFECTION. Become an EXPERT. When you do what you love with a passion and you EXCEL at it, people can’t HELP but notice. When others notice, the world can start to OPEN up for you, new POSSIBILITIES you might never have imagined before spread before you. And when that happens, you can affect MORE people, make more DIFFERENCE and create more CHANGE, bless MORE, a true gift indeed.

Quote for Reflection:

TRAINING

HIIT Treadmill:
a. 2 min @ 4.41 min/km
b. 12 x 20 sec effort/10 sec rest @ 3.72 min/km
c. 2 min @ 4.41 min/km

Shoulders/Hamstrings (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 4 x 8
2. Reverse Flyes 4 x 12
3. Skip 4 x 100 revolutions
TriSet B -
4. BB Military Press 4 x 8
5. DB Arnold Press 4 x 12
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Lateral Raises 4 x 8
8. Alternate Single-Arm Plate Lateral Raises 4 x 12 per side
9. Skip 4 x 100 revolutions
TriSet D -
10. Stiff-Legged DB Deadlift (on bench, reach DB down ~6 inches) 4 x 8
11. Stiff-Legged BB Deadlift (BB to touch floor) 4 x 12
12. Skip 4 x 100 revolutions

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

Stretch 20 min

OTHER NOTES

Sleep: Passed out yesterday afternoon for several hours and went to bed early hours of morning, to sleep for ~8 hours.

Energy: My body is so fatigued - I have not slept like this since I used G8 (and that was because of the supplement - this is not because of any supplement!) - and everything is feeling it. I have to be careful not to sit or lie down and close my eyes, or I could fall asleep!

Joints: My body is falling apart!

Quality of Training: HIIT on the treadmill again - watching my lower legs and knees, and everything was ok...Changed up my resistance session today, because my shoulders ARE in so MUCH pain, doing trisets instead of supersets re the "same area" of the deltoid being targeted, making it more INTENSE for the time lifted, but also not as "drawn out", if that makes sense. There was no mistaking that I was in pain - there were literally tears in my eyes at one point, and I was so light-headed that between trisets I had to hold onto the squat rack to keep balance. Shoulders SCREAMING afterwards, but I'd rather they scream than give out. Middle back was in a lot of pain during the Stiff-Legged BB Deadlifts, and had to "twist it back into place" after each set. Favouring left hip during skipping as well. Left wrist strapped up from the start because of the pain it was in..Finished off with the recline bike at a sedate pace...No pm cardio - going to get enough of that running around work tonight...

Muscle & Strength: Steve has just published Breaking the Myth: Increasing Testosterone In Females = Muscle Accretion, Strength Gains, And Fat Loss - read it here.

2012 | Day 193: Choices & Changes

MOTIVATIONAL OF THE DAY

Who I Am Today

Do we really know a person? Can we ever really know OURSELVES? For we are ever changing, the events and circumstances we find ourselves in, the struggles we battle through, the mountains we climb to the top, the people we find ourselves in the company of, creating an environment for change.

And yet, even as we change, no matter how subtly, we never lose the essence of ourselves, of what makes us truly unique and US. We evolve, taking some of the old into the new, discarding what we do not need and embracing that which can only be beneficial to our well-being, seeking to heal the wounds of yesterday with the hope of tomorrow and the joy of the present.

Everything we have ever experienced is a part of who we are. Every choice we have ever made has led us to this place. Everything we have ever held inside is a part of us. As humans we are multi-faceted, beautiful in our complexity, wondrous in our individuality. Just because it is not seen does not mean that it is not THERE.

I am BETTER than I was yesterday. I have learnt from my yesterdays and are growing into my tomorrows as I experience my present. I am BECOMING. A never-ending process of being tempered by the fires of life, so that at the end of everything I can look back and see how FAR I have come, every choice, every decision, having moulded this rough stone into a sparkling jewel, so translucent that light can shine through it, the light within reaching out into the darkness to touch and shine through the hearts of other jewels that have been just as tempered into beauty.

Quote for Reflection:

TRAINING

Saturday

Run 3 miles

Stretch 20 min

Sunday

Day OFF

Sleep: All over the place.

Energy: Was still exhausted when went to work yesterday, but "woke up" during my shift, and afterwards, not going to bed until close to 0500 this morning, waking on and off, having no energy on "final" waking.

Joints: Left wrist was feeling it yesterday.

Quality of Training: 3-mile run yesterday was ok, but feeling it in my lower legs - definitely got to lose all the additional body mass.

Body Composition: Now at 10% bodyfat - the second time I have been above 9.5% bodyfat in 1.5-2 years, so not pleased, very ashamed of and disappointed in myself. Feeling it and seeing it. Anything over ~8.3% bodyfat and my body doesn't feel like my own, so have to get it back down to STAY down ASAP. Getting back into a routine will be a start.

OTHER NOTES

Muscle-Base

Another of my very first articles has now been published on Muscle-Base - read it here.

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 186: Do You See What I See?

MOTIVATIONAL OF THE DAY

Keep Moving

There are times in your life when all you see is DARKNESS - behind you, around you, in front of you, hemming you in, trapping you, making it hard to breathe, to see, to feel anything other than despair. Never ever think that you are ALONE in this experience, in feeling like that, because almost EVERYone will go through it at some point in their life.

However, you will likely BE alone when YOU go through it. You may feel abandoned by those you thought the ones who would always be there, isolated and misunderstood by those that should have known better, cast adrift without a rudder to steer your direction.

DON’T LOSE HOPE. Even if you can’t yet see it, the darkness that you’re in has an END. There IS a light IN it, waiting for you to get close enough to see it, if only the faintest of glimmers. There is ALWAYS a light in the darkness, a beacon of hope you can cling to, a sliver of faith that enables you to KEEP MOVING.

Whatever you do, keep making your way FORWARDS. Never backwards, for you do not want to return to the place from whence you came. You want to step FORWARD into what the future holds for you, the opportunities that were not in the past and can only be grasped by discovering them and stepping INTO them.

No matter what happens, no matter how dark, how bleak the present may seem, ALWAYS hold onto your Faith and your Hope, for this is NOT the end for you. You were not meant to perish in darkness, but live in the LIGHT. COMPLETELY, without hesitation and fear or doubt, surrounded by love and acceptance, at “home”.

So if you can’t see that light, if you can’t see that glimmer, BELIEVE in it and the future that awaits you and KEEP MOVING FORWARD!

Quote for Reflection: 

TRAINING

Day OFF

Sleep: Went to bed in the mid-morning today - after running around work last night I was wired (despite being shattered and wanting nothing more than to go to bed when I went), and the food shoveled down around midnight probably didn't help things, LOL (have to STOP that, since it was OUTside my Lean Gains 8-hour feeding window - in fact, this week I have been doing more 12-hour fast/12-hour feeding window, just because things have been all over the place, but definitely feel better with the 16-hour fast/8-hour feeding window).

Energy: I feel ok so far, but going to take this day off training. Still have to work, but I get to do that in my own time today, which is nice. My body needs to calm down after this last week, especially since next week is going to be even MORE hectic.

OTHER NOTES

FitnessX Magazine

The July 2012 issue of FitnessX Magazine is now out - you can read it for free online HERE.


I have a couple of contributions in this issue:
* One of my favourite recipes (I literally used to make this and eat bowls of it, LOL) on page 41; and
* My article (I love the layout of this!) Resistance Training for the Marathon Runner on pages 94-97 (huge thank you to Tony Mitchell for this beautiful image - from my birthday photoshoot in May).

Huge thank you to Kat Painter and BillyBow for giving me the opportunity to be a part of the FitnessX Team

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 183: ...we were the scars that wouldn't fade...

MOTIVATIONAL OF THE DAY

Your Life

Everything you do, everything you say, there is ALWAYS someone watching. Always someone taking heed of who you are, what you stand for, what you live for, your life message. What you have been through, what you have struggled with, what you have overcome, what you have triumphed with, is all a part of your life message, your life story, seen or told to the world.

We all suffer, we all fall, but we don’t all push through the pain and we don’t all rise. When you find the strength to survive and get back to your feet, it is INSPIRING to others, especially if they can relate to your struggle and pain, the circumstances, something similar. You can SPEAK to them without even saying a word, simply by your actions of strength, giving them faith that if you can overcome then they can too, that ANYone can, that it’s POSSIBLE.

We all have success, but we don’t all remain humble, and we don’t always appreciate or acknowledge those who have helped us along the way, those who stand behind us, push us, believe in us and are always there. When you can have accolades too many to count, fame enough that multitudes know your name, but remain HUMBLE, striving only to use your success to HELP others, that speaks volumes of your CHARACTER, and that can say MORE than you might ever know.

When you are gone from this world what will be said of YOU?

Quote for Reflection: 

TRAINING

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm DB Bent Over Rows 3 x 10 per arm
2. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
3. Stiff-Legged DB Deadlifts (on bench, reaching DB down 6 inches) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Bent Over Plate Rear Raises 3 x 10
6. Hammer Raises (each hand with individual plate) 3 x 10
7. Alternate Single-Arm DB Lateral Raises 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. DB Zottoman Curls 3 x 10
10. DB Hammer Curls 3 x 10
11. Alternate DB Hammer Bicep Curls 3 x 20
12. Skip 3 x 100 revolutions
QuadSet D -
13. Deadbugs (with 8-pound medicine ball) 3 x 10
14. Reverse Curls (on floor) 3 x 10
15. Pikes (on floor) 3 x 10
16. Skip 3 x 100 revolutions

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

Stretch 20 min

Sleep: Bit later going to bed this morning, meaning I slept in a little later than I should have, but slept deeply, ~6 hours.

Energy: Haven't yet stopped since I got up this morning - have a lot to get done, so there will be no rest until it is completed. Possibly a 3-mile run this evening - quite a lot later, if it's not so hot out there I feel suffocated (breathing is difficult enough for me as it is without adding heat into the equation).

Quality of Training: Shoulders and left wrist very painful right now. However, pushed through my training, despite the joint pains and uncomfortability of my body. Strength was up - using heavier weights definitely didn't help my wrist, especially during QuadSet C. Feeling the burn during QuadSet D. Wanting the pain today (even if I don't), because sometimes physical pain can take our mind off other pain...I need to start doing more running (but in the early morning, before it starts getting too hot) and skipping pre-weights...

Supplements: Since I have no more Alpha-T2 (and really have nothing but the bare minimum of staples), I will be starting Compound20 tomorrow.

OTHER NOTES

Muscle-Base

I wrote this for all the females who keep asking me about this "topic" and Muscle-Base asked to publish it.

Check it out here.

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 178: I DECIDE

MOTIVATIONAL OF THE DAY

Choice. Change. Control.

Quote for Reflection: 

TRAINING

Run 3 miles

Stretch 25 min

Quality of Training: I wasn't going to do anything today and make it this week's day OFF...BUT...Decided to go for a quick run (and will do another tomorrow morning)...

OTHER NOTES

Muscle Base

If you have a female client who's unfamiliar with training - especially weights - then this is for you (and her):
Read it here.

Honoured to have a Featured Interview coming too

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 173: I can never get enough of you!

MOTIVATIONAL OF THE DAY

I'M POSSIBLE!

NOTHING is IMpossible! “Impossible” is NOTHING! If I didn’t already believe, after everything I have done, seen, and been through, I can say this with absolute certainty.

Miracles happen EVERY day. “Impossible” happens EVERY day.

There are so many things that cannot be explained, but they ARE done. Just because you canNOT explain something does not mean that it cannot be done! Just because you do not UNDERSTAND something does not mean that it cannot be done. Just because your mind cannot comprehend the scope of the POSSIBLE does NOT make something “impossible”.

ANYthing is possible - especially with God. If you have FAITH and BELIEVE in it.

“Impossible” inspires others. It inspires ACTION.

BE “impossible”, an example of what “can’t” be done. Live life with the knowledge that our dreams and aspirations ALL have the power and potential to be a very REAL possibility! BELIEVE in it, for that’s when things will start HAPPENING!

Make the “impossible” POSSIBLE! BE the “impossible”!

Quote for Reflection:

TRAINING

Session 1

HIIT Treadmill:
a. 3 min @ 4.17 min/km
b. 2 x 20 sec effort/10 sec rest @ 3.75 min/km
c. 4 x 20 sec effort/10 sec rest @ 3.57 min/km
d. 2 x 20 sec effort/10 sec rest @ 3.41 min/km

Skip x 300 revolutions

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 6, 6
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Flyes 2 x 12
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 6, 6
6. Skip 4 x 100 revolutions
SuperSet D -
7. Standing Arnold DB Press 2 x 12
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. Plate Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlift (on bench, reach BB down 6 inches) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions

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

Session 2

Run 3 miles

Stretch 20 min
  
OTHER NOTES

Sleep: Broken, waking often throughout the morning, eventually drifting into the longest period of sleep for ~2 hours just after the alarm where I wanted to get UP.

Mood: SO HAPPY! Even had someone mention to me this afternoon, "I can tell."

Energy: Had it until ~1930 and then just had nothing.

Joints: Shoulders, lower back, neck,and wrists all giving me issues - since my shoulders are so painful, and everything else is playing up in tune it seems. The jarring of riding my bike on the roads here is not being kind on my wrists. If things change I will note - otherwise, just know that my shoulders are so painful that I am "allowing" for the pain where I can in training.

Quality of Training: Started out smiling - as I have been this last week. The smile disappeared for a while during SuperSets E and F when the pain in my shoulders REALLY started biting - had managed to "ignore" it up until then - but came back once they were done.

Other Notes: A couple more bodybuilding and fitness websites have published some of my my more "in demand" articles - check out
3 Keys to Fat Loss on Directly Fitness, and Breaking the Myth:
on Muscle Base.

2012 | Day 169: YOU are MY dream

MOTIVATIONAL OF THE DAY

The Scary Choices

Sometimes we find a dream in our heart that we didn’t realize was there, discovered during a period of darkness, or when someone or something completely UNexpected comes into our life and we are knocked out for the count. Sometimes those dreams can SCARE us beyond all imagining, something we never wanted or ever thought we could or would want, held in trepidation as we debate the decision whether or not to FOLLOW our heart in this matter.

Will we or won’t we? Will we step out and risk everything we know and have ever known for something OUTSIDE the scope of our experience and knowledge, so unknown that we feel helpless and lost in navigating our way through it? Will we choose to look BEYOND everything that could possibly go wrong on the journey, seeing instead the wonderful OPPORTUNITY that life is blessing us with, the dream we have denied our heart for so long?

Whether your mind acknowledges it or not, once you are AWARE of this dream, you can NEVER become UNaware, that dream becoming a PART of you, living and breathing with you, held capture in your heart, no matter how far down you may try to push it or try to deny its existence out of fear of what might happen IF you follow it. You’ll never know if you don’t give it a chance, if you don’t take the risk and put yourself out there, if you don’t DO.

But when you’re afraid and you just DO it anyway, that’s when you grow and open yourself up to new POSSIBILITIES, when your heart SINGS in the exhilarating feeling of not knowing but knowing and having FAITH that something WONDERFUL is going to happen. It’s not just persevering and desiring it with a force more powerful than you ever realized, but it’s making the choices that scare us the MOST, stepping into the decisions that you want so desperately but have never allowed yourself to consider a plausible reality, that CHANGE us the most and can be the BEST things we ever do, WORTH everything in the end.

Will YOU hear and HEED the call of you HEART and take the RISK, no matter how fearful you are, no matter how hard the path ahead might seem, to SEE where it takes you, to take the chance that it could be something that ENRICHES your life BEYOND anything else you have ever known? Will you be BRAVE and EMBRACE it, knowing that God would never have offered such an unexpected gift it He did not WANT it for you? WILL YOU?

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Single-Arm DB Bent Over Rows 3 x 8 per arm
2. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 12
3. Stiff-Legged DB Deadlifts (on step, reaching DB down 6 inches) 3 x 8
4. Skip 3 x 100 revolutions
QuadSet B -
5. Bent Over Plate Rear Raises 3 x 10
6. Hammer Raises (each hand with individual plate) 3 x 10
7. Alternate Single-Arm DB Lateral Raises 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. DB Zottoman Curls 3 x 10
10. Push-Ups (feet on floor, hands on fists under chest) 3 x 10
11. Alternate DB Hammer Bicep Curls 3 x 20
12. Skip 3 x 100 revolutions
QuadSet D -
13. Swissball Crunches (270 degrees to 180 degrees) 3 x 15
14. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
15. Plank 3 x 1 min
16. Skip 3 x 100 revolutions

Stretch 8 min

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Stretch 12 min

OTHER NOTES

Sleep: The exhaustion yesterday was reflected in how long I slept - although I woke several times, ended up getting 10-11 hours and STILL woke feeling like I had been run over by a train, eyes bright red.

Mood: My soul feels so LIGHT

Energy: Boundless, once I got into training - mood definitely makes a difference as well, because I woke shattered as hell.

Libido: HIGH!

Joints: Shoulders still not good - left tendons clicking over each other painfully during resistance training, and right so painful I had to dig my nails into it during post-weights cardio to minimize the pain. Neck a little "out" as well, but working on it - has become more prominent the more my shoulders hurt.

Quality of Training: Took my bike off the rollers and RODE to the gym today (going to start doing this from now on methinks) - felt awesome to be out on the road again and made me realize how much I missed it, but anyways...I was smiling when I walked into the gym (it truly IS my "happy" place, although my smile was because of something else entirely), ready to get into the weights. Stuck with quadsets (really enjoy doing these), changing up the exercises for some variety. Noticed last night in the mirror how much more developed my left lateral delt is than my right and couldn't help but see this in the gym as well - going to have to work on that. Definition was great though. Smiled for the most part through the pain of my shoulders (which started playing up early) and the lightheadedness (that set in during QuadSet D), my "usual" training face only on through QuadSet B - where my neck started playing up on me (went away after this quadset though). Finished covered in a glistening sheen of sweat, feeling my abs tight (they need to LOOK as tight as they felt during and after planks), eyes bright, in pain but unable to keep the smile away...

Overall Sense of Feeling: My entire body is SMILING!

Iron Mulisha: Don't forget to check out I CHOOSE...

2012 | Day 168: This is OUR Time!

MOTIVATIONAL OF THE DAY

WORTH Waiting AND Fighting FOR!

Your heart knows what it wants. And it knows what it’s prepared to do to get it. If it’s something you TRULY desire and long for above anything, you WILL do WHATEVER it takes - wait as long as it takes, fight as much as it takes, suffer as much as it takes, until your dreams manifest as reality.

Waiting teaches us patience. It is probably the one thing above all else that shows us how much we truly want something. Waiting suffers the battles, the fights, the struggles, the torment, the pain, the tears. It’s NOT giving up when things seem bleak, hope desolate and lost beyond belief. It’s having faith that no matter what, you WILL persevere, that it will all be WORTH it in the end.

Nothing great ever comes easy. It is always going to be a battle, because that is the way of life. It sorts out the wheat from the chaff, determines who REALLY has it in them to touch their dreams. After all, if you’re not fighting with EVERYthing you are and have, then you’re not really fighting, and if you’re not really fighting, then it means whatever it is you are fighting for does not mean that much to you.

Pain is just one price we pay for our dreams. Sometimes it is the most costly of all, because the road to our heart’s desire is neither short nor easy, and the most beautiful of things cannot be touched, but they must be felt. The most beautiful things in life often come out of the most intense and immeasurable pain, drawn from a soul that refuses to let go or give in or give up, knowing that even the deepest torture is nothing to endure to see their dreams alive and living.

When your heart wants something, TRULY desires it, you will find within you the STRENGTH to endure and overcome ANYthing in the pursuit of it. So hold TIGHT to your dreams, NEVER give up hope, and always have faith that every minute, every fight, every tear is WORTH it!

Quote for Reflection:

TRAINING

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

Stretch 21 min

Sleep: Took me quite a while to get to sleep, waking after ~3 hours and feeling completely shattered, the couple of hours' sleep after that broken and black.

Energy: EXHAUSTED! So much so that I didn't go out until just after 2100 to do my HIIT! And even then, though darker, the heat was still prevalent. Body still shattered.

Joints: Shoulders still aching. Neck also cricking a lot.

Quality of Training: Not my best, but I did SOMEthing - will just have to go extra hard tomorrow to "make up" for what I feel was lack of intensity (or ability to be intense) tonight.

OTHER NOTES

I CHOOSE...

My second article for The Iron Mulisha was published today. After everything that has transpired these last few months, I no longer hesitate. Again, all thank you to a very special individual - YOU ARE AMAZING AND NEVER FORGET IT!

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 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!