EVOLUTION OF A PURPOSE DRIVEN WARRIOR: athlete

July 18, 2015

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August 1, 2012

Rosie Chee Fitness Newsletter :: August 2012

THE MOTIVATION EDITION

The Olympics are the pinnacle event of any athlete's sporting career...even such elite athletes have times when their motivation drops, when they might wonder what they are doing everything they do for, when they need to rejuvenate and refocus themselves, inspired and remotivated to press on as hard as ever.

This month in the 'Training' section, I have given several tips on what to do to maintain motivation, refocus it if it is waning, or find it if it has been lost.

In this month's 'Nutrition' section, I have posted the recipe that appeared in the July 2012 issue (also in the upcoming August issue) of FitnessX Magazine.

Check out this edition of the Rosie Chee Fitness Newsletter HERE.

February 14, 2011

Day 45: One day at a time . . .

QUOTE OF THE DAY

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." - Harriet Tubman

MUSIC VIDEO OF THE DAY

Skillet - Rebirthing

TRAINING

HIIT Cardio;
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging

Stretch 10 min.

Shoulders/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-neck BB Military Press 4 x 8
2. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set B -
3. BB Military Press 4 x 8
4. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set C -
5. Seated Single-Arm DB Shoulder Press 4 x 6 per side
6. DB Hammer Raises 2 x 10
Alternate Set D -
7. Rope Crunch 2 x 20
8. Ab Rollout 2 x 5

Post-Weights Cardio - Run (on length of basketball court):
a. 48 x suicides
b. 12 x backwards (up court) and forwards (back)

Stretch 5 min.

Posing Practice 5 min.

Stretch 6 min.

COMMENTS

Sleep - Time and Quality: ~8 hours - got to get out of this and back to my 4-5 hours.

Mood/Aggression: The snow is melting away, the sun is out, the day is warming. My mood is looking forward to the next eight weeks.

Energy: Definitely sticking to the 3 caps of IGF-2 first thing and leave it at that - I might even stop it for a while and see what happens . . . Good energy during training . . .

Joints: My wrists are not getting better - should never have had a break from Erase. Knees are giving me issues again as well.

Endurance: Good.

Strength: Getting better, slowly.

Pump: Some.

Vascularity: Better at the end of my training than during.

Quality of Training: HIIT Run took quite a lot out of me. Medial right knee in pain - so the suicides after weights wasn't the smartest of ideas . . . Resistance training was good. My wrists were screaming and I was massaging them between sets, but it's all for progress . . . Decided to do something different for Post-Weights Cardio. Body was protesting loudly after only a few minutes, and definitely feeling it in my hips and glutes now, as well as knees from leaning down to touch the line and rotating back. Glad I did it, though . . . I'm not lean enough for Posing Practice to be any use - not sure if I should wait another week or so to start doing this, then; probably the best idea . . .

Other Notes: My training is going to include a lot more plyometrics and functional exercises, especially for my lower body, since I have two Full-Body resistance sessions in there. I want to train more like an athlete again, have my fitness improve re performance, and not just work on the aesthetic aspect.

FIT TIP OF THE DAY

"When we stop doing what deep down in our souls that that we know is right is when we stop growing as individuals! You know what is true to yourself and others! Choose to do the right thing today, and start evolving your true self! One day at a time!" - Ben Booker

Favourite Quotes

"I can do all things through Christ who strengthens me." - Philippians 4:13

"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20

"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown

"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13

"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army

"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike

"The biggest risk in life is to risk nothing at all." - Anonymous

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt

"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets

"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine

"Never, never, never, never give up." - Winston Churchill

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger

"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan

"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter

EVOLUTION OF A PURPOSE DRIVEN WARRIOR

July 18, 2015

October 13, 2014

May 30, 2014

August 1, 2012

Rosie Chee Fitness Newsletter :: August 2012

February 14, 2011

Day 45: One day at a time . . .

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