MOTIVATIONAL OF THE DAY

REACH FOR THE STARS

NEVER think that what you want is too MUCH or OUT of your reach. NEVER let anyone else ever tell you that what you want is IMpossible. Ignore all the naysayers and those who are unsupportive of your dreams and goals - you’ll often find that such people have NO ambition of their own and only want to bring others down to their level, so that they can feel better about wasting their own lives.

CHAMPIONS REACH FOR THE STARS! They have a DREAM in their heart and they are NOT afraid to let it take root and CONSUME them, so that EVERYthing they do is focused on that vision. Champions do not set the bar low - they aim as HIGH AS POSSIBLE, because they have a deep desire to be the BEST that they can possibly be, and they do NOT accept anything LESS.

What is it that you truly want to achieve in your life? Do you think that you can “never” do it? If you do, then CAST those thoughts from your mind and seek out those who can [and will] help you on your journey towards the achievement of your desire!

DON’T accept anything less than what you know you are capable of, and once you reach that point push PAST it into the UNknown, because I can promise you that you have so much MORE inside you than you realize, and that’s what will make you a Champion!

© Rosie Chee

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!

Day 146: Blessings and New Arrivals

MOTIVATIONAL QUOTE OF THE DAY

"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character." - T. Alan Armstrong


TRAINING

Cardio - Run:
1.5 miles @ 4.2 min/km

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Lat Pull-Downs (in squat position) 4 x 10
4. Incline BB Bench Press 4 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm

Stretch 21 min.


COMMENTS

Mood/Aggression: Wow, the news just keeps coming this week. My nephew has been named, my career path is opening up, one of my close friends is pregnant, a lot of time has been spent talking to family and close friends - life is moving along at a fast pace of knots! God is truly heaping on the blessings for me - this is going to be a HUGE period in my life for change and progress!

Energy: There! Got told I look "bright" today.

Endurance: Pretty good.

Vascularity: Definitely carbohydrates with a reasonable amount of sodium make my vascularity "pop" (not to mention muscular pump/definition).

Quality of Training: Run pre-weights was good - stitch ~4 minutes in, but kept going. Resistance training was a little shorter than it has been, but still intense, albeit almost a "relief" for my body. Rollers afterwards, and looking in the mirror before getting on them, bicep definition was the best it has EVER been.

Recovery: Bright and fresh!

Appetite: Re Intermittent Fasting, have found that eating a big meal every 12-16 hours is the best for my body re results, regardless of whether or not it is after training, so will continue with this.

Body Composition and Look: Midsection starting to look better. Striations starting to come out a little in my anterior and lateral deltoids. Arms looking the best ever.

Other Notes: I have SO MUCH to look forward to when I go back to New Zealand for Christmas/New Year!

Day 94: Purpose Driven Warrior

MOTIVATIONAL QUOTE OF THE DAY

"Each day holds new opportunities to make decisions that could affect our lives forever. Don't fear the moment. Just do it." - Kyle Anthony Petillo


TRAINING

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

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 15, 12, 10, 10, 8, 8
2. BB Military Press 6 x 12, 12, 12, 10, 10, 10
3. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 15, 15, 15, 12, 12, 12

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

Stretch 31 min.


COMMENTS

Sleep - Time and Quality: ~6 hours.

Mood/Aggression: Maintaining positivity, keeping my head in a good place.

Energy: Definitely!

Mental Focus and Clarity: Solid.

Stress: Still as high as ever, but it's not bothering me.

Libido: Normal.

Joints: Wrists have been good. Managing my back so that it's not an issue for me either.

Endurance: Great.

Strength: Today's first session wasn't about strength, but I will be focusing on that for the rest of my Shoulders/Hamstrings session (which is going to be tomorrow morning).

Pump: Strong.

Vascularity: Per usual.

Quality of Training: HIIT was outside (love it), sprints all into a headwind. Doing less sprints that I have in the past, but the change is good. Still making sure I complete 20 minutes duration for the session, so finishing off just running . . . Resistance session was good. really feeling the burn. Intense . . . I think the easy rollers' sessions after all my training sessions made a difference, especially with recovery, even if I wasn't doing my usual high intensity with it, and I am going to continue doing it this week to see what happens . . .

Recovery: I feel great!

Appetite: This is under control - man does it feel good to say that!

Body Composition and Look: Continuing my work in progress

Other Notes: The time you decide what you are going to be determines the pah you will take. "Of all the things one can become in life, I can think of nothing better to be than to be a Champion. A Champion is a WARRIOR. A Champion NEVER settles; never gives up; they strive through the blood, sweat and tears to overcome ALL obstacles placed before them. A Champion IGNORES the pain; they are the first to rise and the last to fall; they will keep on going until they collapse. Champion NEVER accepts defeat; 'failure' is not defeat, but a lesson on how to do better, how not to make the same mistakes. A Champion may fall, but they ALWAYS rise again, fighting back harder than ever. A Champion does NOT make excuses for their shortcomings, but pushes forward, turning their weaknesses into strengths. A Champion burns with the fire of determination and passion; they dare to dream, dreaming of the stars and REFUSE to accept anything less than such heights as they have set their eyes upon. A Champion NEVER backs down or strays from their path; they have a purpose and they will do WHATEVER it takes to achieve it. A Champion has a PURPOSE, forging forward, open to possibilities, forever testing themselves, challenging the 'impossible'. A Champion gives EVERYTHING they have to their cause, holding nothing back, persistently pursuing their goals, dreams and desires with a vengeance to be the absolute BEST that they can be." - Rosie Chee Scott, My Definition of a Champion Life Philosophy

Day 74: 124 Days Out

MOTIVATIONAL QUOTE OF THE DAY

"Champions aren't made in gyms. Champions are made from something they have deep inside them - a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." - Muhammed Ali


TRAINING

Session 1

Cardio - Rollers:
20 min in 39x17 @ 116 rpm

Arms/Abs (1 min recovery between sets):
1. EZ-Bar Bicep Curls 5 x 21s
2. Flat Close-Grip BB Bench Press 5 x 5
3. Seated Cable Crunch 5 x 20

Stretch 20 min.

Session 2

Cardio - Rollers:
20 min in 39x17 @ 116 rpm

Arms/Abs (1 min recovery between alternate sets/supersets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 12
2. Weighted Dips 4 x 5
Alternate Set B -
3. DB Zottoman Curls 4 x 12
4. V-Bar Tricep Push-Down 4 x 5
Alternate Set C -
5. Alternate DB Bicep Curls 4 x 12 per side
6. Overhead Rope Tricep Extension 4 x 12
Superset -
7. Rope Crunches 2 x 15
8. Plank 2 x 1 min

Post-Weights Cardio - CrossRamp:
10 min @ R10/CR10


COMMENTS

Mood/Aggression: Positive and refreshed.

Stress: Very high.

Joints: Left wrist was in dull pain.

Endurance: Good.

Strength: Good.

Pump: A little in biceps during am session. Strong throughout arms during pm session.

Vascularity: Great. During pm session, the right side came out faster than the left, but in the end, it did not disappoint.

Quality of Training: Rollers were good . . . Resistance session was fine as well . . . Second training session was great. Need to cut the recovery time down though, methinks . . .

Recovery: Neck still hurts when turn head to the right.

Body Composition and Look: Got told after my pm training session that my arms are looking the best that they ever have, nice and full. Yep, the extra muscle mass there is definitely noticeable - now to KEEP it and lose all the LOWER half!

Day 268: Descending into the Fourth Circle of Hell

Training

Cardio 20 min.

Posing Practice 10 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: Actually slept late today, waking up several times before I could get up - last night I was so fatigued, I passed out a few times before waking up, staying up, and then passing out a final time.

Stimulant Effects: None.

Mood/Aggression: Motivation was hard to find today.

Mental Focus and Clarity: Solid day of work.

Metabolism: Fine.

Quality of Training: Easy.

Body Composition and Look: After yesterday, I just feel is TOO FAT, are highly self-conscious, and NOT very comfortable.

Other Effects: Dry mouth, but thirsty.

Other Notes: Yesterday did a serious number on my head, and I have to remind myself of my philosophy, the mantra of a champion. I CAN do this. Failure is NOT an option! A Champion is a WARRIOR. I am a WARRIOR!

My Definition Of A Champion

When the going gets tough - which it has - I remind myself that character is built during our time in the valleys, that what we learn and endure is what helps up reach the peaks. Once a Champion, always a Champion, my first cycling coach told me. That may be true, but to ALWAYS be a Champion, one must LIVE it, keep striving and doing their best, what got them to the top in the first place! So, no matter what or where, the mantra of a Warrior beats within me. . . .

Of all the things one can become in life, I can think of nothing better to be than to be a Champion.

A Champion is a WARRIOR.

A Champion NEVER settles; never gives up; they strive through the blood, sweat and tears to overcome ALL obstacles placed before them.

A Champion IGNORES the pain; they are the first to rise and the last to fall; they will keep on going until they collapse.

A Champion NEVER accepts defeat; 'failure' is not defeat, but a lesson on how to do better, how not to make the same mistakes.

A Champion may fall, but they ALWAYS rise again, fighting back harder than ever.

A Champion does NOT make excuses for their shortcomings, but pushes forward, turning their weaknesses into strengths.

A Champion burns with the fire of determination and passion; they dare to dream, dreaming of the stars and REFUSE to accept anything less than such heights as they have set their eyes upon.

A Champion NEVER backs down or strays from their path; they have a purpose and they will do WHATEVER it takes to achieve it.

A Champion has a PURPOSE, forging forward, open to possibilities, forever testing themselves, challenging the 'impossible'.

A Champion gives EVERYTHING they have to their cause, holding nothing back, persistently pursuing their goals, dreams and desires with a vengeance to be the absolute BEST that they can be.

Do YOU have what it takes to become a Champion?