2012 | Day 341: BELIEF

MOTIVATIONAL OF THE DAY

BELIEF

Believe in YOURSELF. Believe that you CAN. Believe that the world is YOUR playground to run and laugh and grow in. We all make mistakes, but we all LEARN as well. Believe that EVERY experience is to teach you something, intentional or not. Believe that EVERY individual is a blessing who adds something to your life experience that no one else in the world ever can or will. Believe the BEST even in the worst, when the world seems bleak and dark. Believe in the LIGHT that rises in the new dawn, flickers in the dark of night, in your heart deep down, no matter how hidden it might be. Believe in your DREAMS and what you want to come true. Believe that they WILL. Believe in YOU. Believe in YOURSELF, that you CAN and WILL, and then go out and DO, for belief is a POWERFUL “magic” that helps dreams come true.

© 2012 Rosie Chee

2012 | Day 257: PAST AND FUTURE

MOTIVATIONAL OF THE DAY

PAST AND FUTURE

Yes, you have a past – we all do, and whether it was not the most stellar, was completely memorable, or was noteworthy doesn’t make it any less real or special. Your past is where you have come FROM and does not indicate where you are GOING; it does not control who and what you BECOME – that is all on YOU. YOU determine your future; you determine what events you set in motion to eventuate or come to fruition at a later date – the ACCOUNTABILITY lies with YOU.

Your past tells the story of where you have BEEN, of the strength and power of your convictions and beliefs, highlighting the path that has moulded you to this point – for some it’s extreme; for others it is simply waking up to realize what life is truly about; for others it is about testing themselves and pushing boundaries. For you to be where you are right now, you should have a sense of PRIDE that you have OVERCOME your past, not allowing it to determine your POTENTIAL and SUCCESS.

There is power in the past – IF we let it, for it is what has gone before and not what is to be. There is power in the present – in the POTENTIAL for the future, in the hope and faith in our hearts. There is power in the future – in the PROMISE of what lies ahead, the DIFFERENCE we can make, and even the successful should not be complacent, for the journey is not yet over, the path ahead unknown, to be determined, what we MAKE of it.

© 2012 Rosie Chee

2012 | Day 247: STOP WITH EXCUSES

MOTIVATIONAL OF THE DAY

You ARE capable of achieving your goals. You HAVE the ability to succeed within you. You have the POWER to accomplish whatever you set your mind to. The only one holding you back is YOU.

STOP making excuses for yourself. STOP allowing yourself the “easy” way out. STOP saying “I can’t do this because...” STOP blaming someone else for why you are not there yet. STOP shifting the accountability away from yourself.

If you have not yet accomplished your goal and you HAVE had the time, then you have no one to look at but YOU for it. No one else is responsible for it but YOU.

So STOP holding yourself back. STOP with excuses. Just get out there and DO it!

© 2012 Rosie Chee

2012 | Day 202: Taking Back the Power

MOTIVATIONAL OF THE DAY

It starts with YOU

Desire.
Belief.
Motivation.
Inspiration.
Effort.
Progress.
Achievement.

Quote for Reflection:

2012 | Day 131: I Cannot be False to My Heart

MOTIVATIONAL OF THE DAY

Stay TRUE to YOU

Stay TRUE to yourself and all that you are. Hold tight to your dreams and goals, never letting anyone deter you from the possibility of them coming to life. Stay firm in your beliefs and convictions, steadfast in what you stand for. Never let the words of anyone who does not believe in you affect the decisions you make and the actions you take. Hold your character in the highest regard, for it is the true measure of your worth. Stay strong and keep your heart for the one who will value it, and see it as the most precious thing in the world. Never compromise yourself for fleeting moments of pleasure or the easy way out, knowing that staying true to yourself and working hard for what you want is the only real way to satisfaction of purpose. Go after what you want with all the passion that you have, pouring yourself into everything that makes you happy and gives you a smile. Laugh at the world and life, whether you agree with it or not, preparing to accept the good with the bad, the ugly with the beauty, the lies with the truth, because that is the nature of man. Never let anyone tell you what to do and who to be, for they are not you and can never be, your life your own and no one else’s. Take ownership of your life and stay TRUE to YOU – all that you are, can, and will be.

Quote for Reflection:

TRAINING

Skip x 1,500 revolutions

Full-Body (30 sec rest between quadsets):
QuadSet A -
1. Rope Crunches 3 x 20
2. Reverse Curls (on floor) 3 x 10
3. Swissball Crunches (270 degrees to 180 degrees) 3 x20
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 20
7. DB Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rear Flyes 3 x 10
10. Alternate Single-Arm Plate Lateral Raises 3 x 20
11. Plate Hammer Raises (each hand with individual plate) 3 x 10
12. Skip 3 x 100 revolutions
QuadSet D -
13. Neutral-Grip Seated Rows (each hand with individual handle) 3 x 10
14. Push-Ups (feet on bench, hands on fists) 3 x 10
15. Stiff-Legged BB Deadlifts (on bench, BB reach down six inches) 3 x 10
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm

Stretch 39 min

OTHER NOTES

Sleep: Broken, waking often, having a lot of trouble falling back asleep.

Energy: Feel completely shattered and have since a quarter of the way through training.

Quality of Training: Despite not really "feeling it" today, I soldiered through, glad to be done.

Supplements: For some reason Erase PRO does NOT have the non-water-retentive effects of Erase (I made this observation prior to my time in Florida, but since being back, this week has confirmed it), and even though I am still using three caps of Erase a day, I AM holding onto water, so, like I did in the week prior to Florida's shoots, I am going to stop using Erase PRO and use two caps of Erase (as I used to instead), finishing up my last fives doses of Erase the last five days in May.

Day 230: Masters of our Fate

MOTIVATIONAL QUOTE OF THE DAY

 

(Background Image taken by Jay Hilgert)

 I want for you to dream and imagine, know that ANYthing is possible if you want it enough, if you believe in that dream and in yourself, your ability to make it happen, the strength to go after it no matter what the sacrifices you might have to make, because you know in your heart of hearts that it is where you should and have to be, your vision, becoming.

Day 223: Belief + Action = Power

MOTIVATIONAL QUOTE OF THE DAY

 

(Background Image [taken from a larger image] courtesy of Dan Ray)

Your MIND is the most POWERFUL tool you have at your disposal. If you think you can't, you've ALREADY lost, but if you think you can, then you most certainly WILL SUCCEED. Belief is a powerful thing. Belief coupled with desire and action is even MORE powerful. After all, it all begins and ends with the mind. You must have faith and belief in yourself and your ability to accomplish your dreams!

Day 214: Believe in Yourself

MOTIVATIONAL QUOTE OF THE DAY

(Background Image courtesy of Tim Brown)

 

Belief in yourself is paramount to achieving anything! If you don't believe you can, you probably won't. But if you believe you can, that power is endless!

Day 175: Believe in Yourself!

MOTIVATIONAL QUOTE OF THE DAY

"Strong faith enables you to display your wisdom appropriately, so that you can take advantage of change and move forward in the direction of victory and hope. Life is all about faith...believe in yourself!! You can do it!!" - Larissa Reis


TRAINING

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

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 25
Alternate Set B -
3. Alternate Backward Lunges (long stride) 4 x 12
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 12
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 12
6. Dips 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 12 per side
8. Lateral Raises 4 x 10
Alternate Set E -
9. Plate Hammer Raises 4 x 10
10. Behind-the-neck BB Military Press 4 x 10
Alternate Set F -
11. Push-Ups (feet on floor, hands fists) 4 x 10
12. Reverse Rows (feet on bench) 4 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm

Stretch 24 min.


COMMENTS

Sleep - Time and Quality: Solid ~6 hours.

Mood/Aggression: Pretty happy. Bit of a confidence boost seeing my body statistics today, giving me more belief and faith in myself than ever, knowing that I will DEFINITELY achieve the condition I want to!

Energy: There.

Mental Focus and Clarity: Been a busy last couple of days, and more ahead. Getting ready to relocate to Texas next week, so things are busy-busy.

Joints: The last week has seen some grinding in my left elbow and anterior deltoid when doing curling exercises, which is interesting.

Endurance: Great.

Vascularity: Sweet!

Quality of Training: HIIT was good - speed back, body doing as it was told. Resistance training I was also pleased with - changes here and there, just to make sure that my body is not getting complacent. Post-weights rollers for recovery.

Recovery: My eyes are tired, but my body is fresh.

Body Composition and Look: 107.2 pounds at 8% bodyfat. As of today, I am in the best aesthetic condition of my life to date - which is exciting, because it's just going to get better! The last time I was 8% bodyfat was for my first professional photoshoot the week before I came to the US - there is a HUGE difference in my figure from then to now, though, with more muscle mass in my upper body and having slimmed my lower body down a little as well. My waist is the smallest it has ever been, my deltoids and arms the biggest they have ever been. My hips/glutes and thighs almost two inches smaller than they were just over a month ago (coincidentally, a month ago, I was about the same measurements as I was the last time I was 8% bodyfat), which I am stoked with - going to have to stop ALL work for Legs though, to help slim them down more, since I want another half an inch gone off my lower body there. All in all, very positive, and all withOUT having dieted - just goes to show that getting and staying lean CAN be done withOUT being silly with your nutrition; it's all about finding what works for YOU!

Other Notes: Progress is going well. I'm looking forward to the next three weeks!

Day 152: BELIEVE!

MOTIVATIONAL QUOTE OF THE DAY

"Simply put...belief is power! If you don't believe it yourself, with everything you have, then it won't happen! Start listening to that little voice today!" - Ben Booker


TRAINING

HIIT - Rollers:
a. 4 min in 39x18 @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (RPM N/A)
c. 12 min in 39x18 @ 104-106 rpm

Stretch 24 min.


COMMENTS

Sleep - Time and Quality: Sleep on and off, but ~8 hours in total.

Mood/Aggression: Positive. Looking at only what CAN be done and WILL be done. Believing!

Energy: Surprisingly, there - although, shouldn't be surprised, since I had a whole lot of carbohydrates pre-bed yesterday, LOL.

Mental Focus and Clarity: Focused. Clear.

Endurance: Fine.

Quality of Training: Like last week, decided to do this HIIT session on the rollers. A little easier than last week, but still intense. Doing my legs a world of good . . . Posing Practice today was still fairly short, but I FINALLY got my T-Walk poses down and had a "stage presence" - now to KEEP that and bring it out flawlessly on stage! . . .

Recovery: Body feels great!

Day 61: MAKE Your Dreams HAPPEN!

QUOTE OF THE DAY

"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." - Mark Victor Hanson


MUSIC VIDEO OF THE DAY

Skillet - Monster




TRAINING

am

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

Arms (1 min recovery between trisets):
Triset A -
1. Close-Grip BB Bicep Curls 4 x 10, 10, 6, 6
2. DB Zottoman Curls 4 x 8, 8, 6, 6
3. Alternate DB Bicep Curls 4 x 6 per side
Triset B -
4. Dips 4 x 6
5. Standing DB French Press 4 x 6
6. Alternate DB Hammer Curls 4 x 6 per side

Stretch 10 min.

pm

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

Arms (1 min recovery between supersets):
Superset A -
1. EZ-Bar Bicep Curls 3 x 21
2. Flat Close-Grip BB Bench Press 3 x 6
Superset B -
3. Alternate DB Bicep Curls 4 x 12 per side
4. V-Bar Tricep Push-Downs 4 x 6
Superset C -
5. DB Concentration Curls 2 x 10 per side
6. Overhead Rope Tricep Extensions 2 x 10

Post-Weights Cardio - Skip/Box:
a. Skip 5 min
b. Rest 1 min
c. Skip 1 min
d. Straight Punches 1 min
e. Skip 1 min
f. Hooks 1 min
g. Skip 1 min
h. Uppercuts 1 min
i. Skip 1 min
j. Pitter-Patter 1 min
k. Skip 1 min
l. Plank 1 min

Stretch 10 min.


COMMENTS

Sleep - Time and Quality: Waking at ~0430 the last few days - an hour later than I want to be waking, but I don't mind that, considering I am going to bed 2-3 hours later than I was when I was on my 0330 waking schedule, and so long as I get back on track, it's ok. Slept for ~4.5 hours and had a further ~4.5 later.

Mood/Aggression: Reasonable.

Energy: I have energy! It's back - just needed some more carbohydrates (although I have to limit my sugar intake).

Endurance: Good - my second training session is NOT just going to be cardio those 3-4 days a week, but a mix of cardio and weights.

Strength: Fine.

Pump: Not a lot today during am resistance training, surprisingly. Strong during pm resistance training, though.

Vascularity: A lot of this, though, and vascularity is looking better than when I am leaner - so if it continues, I'll have the vascularity I want when I AM leaner! . . . Vascularity was the best to date during my pm resistance training, strong through BOTH deltoids and arms . . .

Quality of Training: HIIT is going to take some more easing into, I think, and I'm going to start lower in the week re sprints and gradually increase them over the week. From tomorrow, all my HIIT will be done running OUTSIDE, since the ice has all but gone today and definitely will be from tomorrow! . . . Resistance training was ok. They're painting the weights room in the gym today and tomorrow and so everything was everywhere, and I was training in around paint buckets and people, but did it . . . Pm training was pretty awesome. After feeling like I was going to be sick during pm HIIT (I ate a HUGE meal ~3 hours pre-training, and I don't do well training with a full stomach), resistance training was GREAT! Strength increasing, pump strong, and upper body looking nice and defined . . .

Recovery: I was fine for my pm training - didn't even feel like I had trained in the morning!

Body Composition and Look: I'm going to stop doing Supinated Close-Grip Pull-Ups, since I don't want my back to get any wider (gained two inches in width over the last ~7 weeks) - just leaner. My upper body has come a long way in the last ~7 weeks (so SOMEthing good came out of the increase in body composition) with increase in muscle mass in back, deltoids, and arms (an inch gained re bicep girths - both unflexed and flexed). However, so has my lower body, and I'm going to be working on losing 4-5 inches off BOTH my glutes and thighs whilst maintaining my upper body mass (hard, but not impossible).


FIT TIP OF THE DAY

"My life turned around when I began to believe in me." - Dr. Robert Schuller. BELIEVE IN YOURSELF AND YOUR ABILITY TO ACHIEVE YOUR DREAMS! I cannot reiterate this enough! You have a lot more power to achieve when you believe! if you don't believe you can, you're beaten before you even start. It's not enough to have others believe in you - you have to believe in YOURSELF! The power starts with YOU!

Day 46: Preparation and Letting Go

QUOTE OF THE DAY

"We must be willing to get rid of the life we've planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come." - Joseph Campbell


MUSIC VIDEO OF THE DAY

Hoobastank - Finally Awake




TRAINING

Cardio - Run 5 miles.

Stretch 23 min.


COMMENTS

Energy: Definitely there - having a single dose of IGF-2 in the morning solved the fatigue issue.

Joints: Knees having a few niggles - not surprising considering the surface I am running on and the agility and bending yesterday, not to mention that an extra 15 pounds makes a huge difference on the stress on them during exercise like running.

Endurance: Fine.

Quality of Training: Since it's getting warmer and the snow is melting, I decided to go running outside. However, still a lot of ice around, and it turned into an agility running session, jumping over and dodging ice sheets. It was good to be outside again, though - running inside is so very different. not bad for just over 5-minute miles, but still feel quite uncomfortable and out of it when running - fitness needs to improve a lot more.

Recovery: Feeling core and hips from yesterday. I'm prepared for pain though and a lot of DOMS over the coming weeks - I HAVE to slaughter my body EVERY training session!

Other Notes: I used the last of my current bottle of Alpha-T2 yesterday, and have only one more day of Erase and two days of H.E.A.T. Stack left. Alpha-T2 and Erase I will start again when I get fresh bottles.


FIT TIP OF THE DAY

If you think you can't, you're already beaten before you begin, but if you think you can, you will! You have to BELIEVE IN YOURSELF and your ability to accomplish what you want to achieve. No dream is ever too high - not if you REALLY want it, and persistently pursue it!

Day 35: Deloading for the rest of the week

QUOTE OF THE DAY

"If you think you are beaten, you are. If you think, you dare not, you don't. If you like to win but but think you can't, it's almost certain you won't. If you think you'll lose, you've lost. For out in the world we find success begins with a person's will. It's all in the state of mind. Life's battles don't always go to the strongest or the fastest sooner or later those who win are those who think they can." - Jacob William Cordtz


MUSIC VIDEO OF THE DAY

Five Finger Death Punch - Meet the Monster


TRAINING

Cardio - Rollers:
20 min in 39x18 @ 104 rpm

Stretch 20 min.


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Quite a lot pissed off, actually - working on calming myself down.

Energy: I have energy - a lot of angry, aggressive energy. I am going to get out and shovel some more later - try and get rid of some of it.

Stress: I am relieved, but not at the same time.

Joints: Wrists and back are still giving me some issues, so decided to have an easy/deload week re training, sticking to only the two resistance training sessions I have already done, and doing six days re cardio, and hopefully Erase will be working its magic by Monday, and I can get back into the weights better than ever.

Endurance: Fine.

Quality of Training: See notes under "Joints" above.

Other Notes: Received more Organic VitaBerry yesterday, so started up again today. And I have only another eight days of Gut Health left - I do believe that this is making a difference to me, since I have not had any stomach upset after eating since using it.

Competition Notes: 10 weeks until competition.


FIT TIP OF THE DAY

BELIEVE in yourself: In your ambition, in your ability to achieve your objectives and goals, in being able to stay strong and letting mistakes go without going off the rails, in your determination and motivation, in commitment to doing this for YOU!

If you have a dream, let no one take it from you!

Have you ever had a dream? Of course you have. We all have dreams. We all have goals. We all aspire to do and be something. Don’t we? If you don’t, then you should. Dreams keep one alive. They keep them striving for the stars, reaching for something, a never-ending quest to achieve that final success. If you have a dream, you should never, ever let go. Hold onto it. Keep it tight, safe, close to your heart. Let it be the light that keeps you through the darkness. Let it be the comfort on the cold and lonely nights. Hold it in your heart, your soul, your very being. Let it infuse through you, filling you, until it is all that you can think about. Let it consume you, possess you, and keep you driving forward. Let it be a guide, to help you find your way. Keep it ever with you, always there, never straying, holding you to something higher. Let it give you purpose. Let it stoke the fires of passion in your soul. Let it breathe life into you. Dreams are wonderful things, fantasies that keep men alive, and drive the very nature of the beast. Dreams are beautiful, precious. They are the wind that floats the sails of the ship on the furthest sea, the saving grace from death. Dreams give us something to live for, something worthwhile to keep on seeking, until we find that final destination, reach that final stairway to heaven. Companion. Comfort. Motivation. Discipline. Desire. Fulfillment. That is what dreams are. If you have a dream, let no one take it from you. Let no one tell you it cannot be done. Let no one wear you down and beat it from you. Dream and live, and live and dream. Always.