MOTIVATIONAL OF THE DAY

KEEP GOING

No matter what is going on in your life right now, the emotions coursing through you, the feelings surprising and confusing you, the people in and out, the overall kaleidoscope of everything, KEEP GOING. Remember, it’s ok to break down or have your moments, but you HAVE to pick yourself up and put it back together, because there is NO other option. It’s human to “fall” and “break”, experience highs and lows, but it’s WARRIOR to KEEP GOING, building strength and character in determination and action in moving forward even when we are not quite sure where we are heading.

© 2015 Rosie Chee

MOTIVATIONAL OF THE DAY

FALL AND RISE

It’s not the falling that makes or breaks you. It’s what you do AFTER you fall. Whether you stay down or choose to stand back UP. Staying down is easy, although sometimes not as “easy” as it might seem. Standing back up is never easy, but the struggle is worth it to get back to your feet and put yourself back in the “fight”.

What you do after a crippling blow shows what you are made of. It can reveal character and the truth of who you are. It can create determination to never again allow such a blow and instigate a fire of change that sweeps through a soul and inspires them to a “higher” level. It’s the “aftermath” that matters the most, for the consequences of the choices made on that mat echo long after you have left it.

What are YOU made of? What do you want to BECOME? What do you want to be REMEMBERED for? What do you want your life to INSPIRE? The world watches every day; it sees the battles you fight, the wars won or lost, and it takes note of the warrior’s code and choices “responsible” for them, the example lived and the “legacy” being left. Make sure YOURS is a WORTHY one.

© 2015 Rosie Chee

MOTIVATIONAL OF THE DAY

BEAST MODE

ROAR at the world. Let them know your intentions. Release into the wild your dreams. Make everything POSSIBLE. BELIEVE that everything is possible. Because it IS.

One year is coming to a close. Time has passed for all that you wanted to accomplish in this chapter. But time has not stopped and will open the door to a “new world”.

A world where time continues to move. FORWARD. And it wants YOU to move with it. It wants you to TOUCH your dreams. It wants you to see the world in your mind as your REALITY.

If you have not already, it is time to make that HAPPEN. It is time to get deadly serious. It is time to go “BEAST MODE” and crush each step taken so that you have NO choice but to move FORWARD.

Determine to set your eyes only AHEAD. Envision so vividly you cannot imagine anything ELSE what you want the next chapter of your life to hold. Now go out there and CREATE it!

© 2014 Rosie Chee

MOTIVATIONAL OF THE DAY

THE WARRIOR IN ME

There are many times this year when I have almost “given up”, said “fcuk it” and just disappeared into the world. Many times when I have wanted to throw everything away, hide from everyone and go where no one can ever find me. Many times when I have thought that what was coming at me was too much for my spirit to take after everything that had gone before. Many times when I have wondered if I walk alone and deserted in this world, faith the only thing to give me any comfort or knowing that it might turn out ok.

Something inside me was stronger than I thought. Something inside me didn’t want to disappear quite yet. Something inside me knew with a quiet confidence that I could handle whatever was happening. Something inside me accepted that even if I was destined to walk alone, I was strong enough and capable enough to do it.

I am still here. I am still FIGHTING. I am still giving it EVERYTHING I can. I still BELIEVE!

There are many things in this world that we do not or will not ever understand, but I have faith that no matter what happens, it can only force us to become BETTER than we are, to prepare us for what is to come, to make sure we are as strong as possible to prevail and succeed!

Remember that there is a Warrior in each of us. A Warrior who will NOT run, who ROARS at adversity, who revels in the challenges life throws at us, steadfast in the position they hold in the world.

© Rosie Chee

MOTIVATIONAL OF THE DAY

FOCUSED DETERMINATION

That way you get in the gym when nothing and no one else exists but you and the weights, feeling the pain and incredible high making it almost pleasurable; being so “in the zone”, your “happy place”, a sanctuary from the rest of the world’s realities – consider living EVERYthing in your life with that same focused determination. If you already have or do, you’ll understand how it can make everything seem to be more meaningful, hold purpose and give you a reason for “continuing”.

Life may not be a “training zone” per se, even as it is, for it as you live you are being “trained” in the ways of life – conditioned, moulded, taught, created and evolving; a living entity constantly changing, affected by the stirrings of its soul and the emotions wrought within it by its experiences of the world and those it touches as it passes by. Imagine seeing every experience and person as a “lesson” or a “reason” to help you learn or understand your “mission” and develop deeper meaning for the purpose you discover your soul living for.

Focus your soul on your purpose. Let it seep into your heart. Allow it to become all that your mind dwells on. Create your lifestyle around it. Act out the directives that will ultimately only bring you one step closer to your “destination”, even as each new destination reached only means that the next location on the journey is revealed, because the journey of life is one that is never ending.

Focus with such determination that you cannot see anything outside of your purpose. Know what you will and will not allow in your life. Become a master at inviting the growth you need and weeding out the inevitable toxicity that will seek to undermine and destroy you on your path to “success”. Listen to your instinct and be not afraid to walk away from anything that does not make your soul sing or that gives you a creepy feeling.

Let yourself “become” your purpose; so much that anyone who looks at you sees the focused determination and inexplicably knows that you are a soul on a mission. Like souls and hearts and minds will be drawn by your determination, the unwavering facing of whatever comes, perhaps seeking to join or walk alongside you as you brave and carve the path you choose to take.

Whether you are aware of it or not, that focused determination will inevitably ultimately inspire others, either to “find” their own purpose or to join you for however long it takes to “become” the conviction and strength that you exude for themselves. Sometimes we are what others “need” to get set on their own path, even as others may have been for us a turning point in “resetting” our lives.

FOCUSED DETERMINATION. It can create so much. It can become so much. It can change so much. Find YOURS. You never know WHAT it could do!

© 2014 Rosie Chee

MOTIVATIONAL OF THE DAY

DREAMER

To dream is to create another REALITY in the dimension of your mind. That dimension is a POWERFUL one, for from it the one you exist in can be CHANGED. When you dream you set in motion EVENTS that cannot help but play out. You have made a fate from choices that have ALREADY been decided in the future. For the one whose dream is real and so meaningful to them that they will live their life working to make it their LIFE. In their mind lies the POTENTIAL for a destiny of their own making. In their heart is the determination to make it happen. In their soul the seeds for the dream is planted and it cannot help but sprout and grow through the years, fueled by desire and passion, until it becomes a towering giant that has to manifest in the world.

To dream is to MAKE yourself. It is to hold the ink that WRITES the story of your life. It is to have the POWER to become and do anything that you can envision and imagine. It is to give perpetual hope and light faith in ALL who you cross paths with. Your CONVICTION in your dream will change lives. It will change others as it changes YOU. It will become an unstoppable FORCE that can only move forward in the direction that will lead to its inevitable fruition. It WILL become tangible in the world if you pursue it as voraciously as it grasps at your soul.

To dream is to BELIEVE in something greater than what you can see. It is to know without doubt that there are things this world will never understand, but that it does NOT have to understand for it to be real. It is to make a DIFFERENCE in the balance and structure of what is possible and what is not. It is to show that everything brought to life STARTS with a dream. BE A DREAMER AND DREAM YOUR DREAMS!

© 2013 Rosie Chee

2012 | Day 245: LIFE

MOTIVATIONAL OF THE DAY

Life is what you MAKE of it. You can just be in it or LIVE in it.

Have the PATIENCE and COURAGE to PERSEVERE through the FRUSTRATION of life’s CHALLENGES. Find the JOY and HOPE through the SUFFERING, remembering your ultimate DREAM even when you are in PAIN. Take PRIDE in how you live and live with a PASSION and DETERMINATION to always live life on YOUR terms. Have FAITH and anticipate HAPPINESS, for it lies in wait out there for you. Have CONFIDENCE and TRUST that even in the SILENCE God has your BEST interests at heart, working FOR you as much as you are in fulfilling the BEAUTY and FIERCENESS of the VISION in your heart. There is GOODNESS to be found when your eyes are OPEN to it, so take PLEASURE and SATISFACTION in the gifts of FRIENDSHIP and blessings that are given you.

Life is a WONDERFUL place. Live in AWE and watch the world UNFOLD before you.

© 2012 Rosie Chee

2012 | Day 140: I just can't walk away...

MOTIVATIONAL OF THE DAY

Passion and Determination

Everything you do should be done with PASSION. Passion makes you feel ALIVE, lights you from within, gives the sparkle in your eyes, the bounce in your step, then energy and enthusiasm that draws others to you.

Everything you do should be done with DETERMINATION. Determination means that you are prepared to do whatever it takes, no matter who or what may try and stop you from achieving what you have set out to accomplish.

Together, passion and determination make a POWERFUL team. A powerful team is hard to break and only gets STRONGER when faced with adversity.

Passion and determination make the journey less arduous. You know that everything done has a PURPOSE, bringing you one step CLOSER to the culmination of your dream. One step closer to the ultimate HIGH.

Quote for Reflection:

TRAINING

Session 1

Skip x 300 revolutions

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 8
2. BB Military Press 3 x 8
3. Single-Arm DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 21s
6. Dips 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 20
12. Skip 3 x 100 revolutions

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

Stretch 20 min

Session 2

HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 10 min jogging

Mood: Upset during training, close to tears at several points, getting frustrated and angry with myself, forcing my body to scream as I pushed it, not helping my stress (which has been exceptionally high the last few days - evidenced by the coming up again of my wisdom teeth, the SECOND time in the space of 2-3 weeks!).

Pump: Strong and hard - this, combined with the vascularity and definition is what I want ALWAYS.

Vascularity: Excellent - looked like someone had painted veins on me, LOL.

Joints: Left wrist in pain. Right wrist pain as well after the second set of EZ-Bar Bicep Curls. Right anterior delt in constant pain throughout training and the rest of the day.

Quality of Training: Almost pretty much out of bed and to the gym today. Took me a little to awake fully and concentrate, not really wanting to be there, but glad that I did the session by the end, flushed and dripping as I was...Finding it hard to breathe during post-weights cardio, my heart hurting, the pain in my chest radiating, continuing with pressure from one fist on my chest, my face a mask of pain...

OTHER NOTES

About Muscle Interview

Got home from the gym to discover that my Interview (inclusive of many never-seen-before images taken by Dan Ray) with About Muscle was published [as a Feature] today (thank you, James)!

Check it out: Interview With The Female Terminator Rosie Chee

2012 | Day 106: Down to the wire...Can't hold anything back!!!

MOTIVATIONAL QUOTE OF THE DAY

"If it weren't for you I would never have known how it is to love someone." - Tristan, Soulmates

For the complete Motivational, review Soulmates | Rosie's MuscleRevolution.

TRAINING

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

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 6 x 15, 10, 9, 8, 7, 6
2. Skip 6 x 100 revolutions
SuperSet B -
3. BB Military Press 6 x 12, 10, 9, 8, 7, 9
4. Skip 6 x 100 revolutions
SuperSet C -
5. Single-Arm DB Lateral Raises 6 x 10 per side
6. Skip 6 x 100 revolutions
SuperSet D -
7. Stiff-Legged BB Deadlifts (on bench, reaching down 9 inches with the BB) 6 x 10
8. Skip 6 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 118-120 rpm

Stretch 20 min

I didn't know it, but I was EXCITED for the gym tonight. Got there and went out on the highway for my HIIT Run, happy to finally be out there doing it as it needed to be done. Knees were fine, which also made for a better mood as well. Ended up doing 28 sprints, wanting to PUSH myself beyond what I HAVE been doing, NOT taking any prisoners, and truly making sure I gave it my ALL. The last few sprints were a little slower, but overall it was a good session...Actually applied another five sprays of NO Infuse per delt/upper arm post-HIIT/pre-weights, hoping it would help with my delt/biceps' tendons during resistance training. Started out with Behind-the-neck BB Military Press - first set blew me away and I kept going until I couldn't do another rep, although the same could not be said for each consecutive set, and the last rep on each one after that was a HUGE effort, almost not making it. Skipping afterwards was fast. Little pause before moving onto BB Military Press - fewer reps than on the first set of Behind-the-neck BB Military Press, which was a surprise, since I can usually do more with this than that. Feeling this in my left wrist, and I favoured it a little, but not much, pushing through with military swiftness, jumping straight into my skipping at the end of each set. Barely time to breathe and it was onto Single-Arm DB Lateral Raises - started with right side first (since my left delt/biceps tendon was extremely sore by this time), gritting out almost every rep with my left side, as my left wrist started to whine in pain as well. No quarter given and skipping was fast. To make things MORE difficult, I selected a different bench for my Stiff-Legged BB Deadlifts, reaching down a further three inches on each rep, to make for a stretch of nine inches each time, ensuring my hamstrings REALLY felt it. And they did, especially on skipping afterwards - as did the posterior lateral aspect of my right knee, which was a little tight. Nevertheless, it was an excellent session and I was pleased with it, finishing with my t-shirt literally SOAKED...But I wasn't done - on the Recline Bike the energy that I had left and the lack of pain in my knees meant faster spinning, and even though my butt and hamstrings felt it within the first few minutes I kept the pace high...Back to the hotel to stretch, relax in the sauna for 20 minutes, and then complete everything off with a leg "massage" in the spa. I didn't go into the pool to hold myself under today, because the spa was actually the temperature of the pool, and for some reason I was ALREADY calm, despite everything that happened earlier (and that has gone on this week). For some reason, my mind was calm and almost smiling quietly (even though I was highly frustrated and furious with myself after discovering my body composition progress for this week, especially given that I have LESS than two weeks until Florida)...

OTHER NOTES

Body Composition

9.2% bodyfat - instead of losing 0.3% bodyfat, I GAINED 0.3% bodyfat - even though training has been ok this week (albeit no days off) and nutrition better than it was last week. It has shown me the difference a couple of supplements (Recompadrol and AnaBeta) make to me, but also the importance of my NUTRITION (the changes my body has undergone the last couple of months means that I can no longer get away with the way I used to eat, but has also shown me that LEAN GAINS 16-hour fast/8-hour feeding window IS the nutritional protocol for me, since the last four weeks I have NOT - for the FIRST time since I started using it last May - followed it) and that what works best for me has changed recently, like the way the best way re training for me did last year! I definitely feel the difference in my body once it goes over 9% bodyfat and it's not a feeling I like at all.

The last four weeks at a glance:
18 March - 8% bodyfat at 108.4 pounds
25 March - 8.5% bodyfat at 111 pounds (+0.5% bodyfat; +2.6 pounds body mass: +1.837 pounds lean, +1.763 pounds bodyfat)
1 April - 9% bodyfat at 113.2 pounds (+0.5% bodyfat; + 2.2 pounds body mass: +1.447 pounds lean, +0.753 pounds bodyfat)
6 April - 8.9% bodyfat at 115.2 pounds (-0.1% bodyfat; + 2 pounds body mass: +1.9352 pounds lean, +0.0648 pounds bodyfat)
14 April - 9.2% bodyfat at 113.4 pounds (+0.3% bodyfat; -1.8 pounds body mass: -1.98 pounds lean, + 0.18 pounds bodyfat)

Re girths go, my arms are now symmetrical unflexed AND flexed, but my legs are more different than ever - my right thigh 0.6 inches BIGGER than my left. I have noticed several drastic changes in my body over the last couple of months from my waist to my knees, primarily in my lower body, as it responds to different factors and I'm NOT liking it. So, more than ever, things MUST CHANGE!

In 10 days I will be working once more with Walt Ostarly. In 12 days I will be shooting again with Brent Allen, plus Gary Miller for the first time. I WANT to be 7.8% bodyfat by this time (I was 7.8% bodyfat the last time I worked with Walt, and I want to be at least AS lean as I was then, if not leanER!), meaning that I HAVE to lose >0.1% bodyfat a DAY over the next two days to achieve it!

Supplements

Finished my last bottle of Alpha-T2 today. All I have from now until the end of the month are Assault, Erase, Erase Pro, MuscleGels, Shred Matrix, RecoverPRO, and Vitamin C.

Supplementary Notes

I definitely notice the difference in NOT having AnaBeta (ran out Wednesday) - I have not been as thirsty, but not only that, I have not been "able" to drink as much as I SHOULD, sometimes having to FORCE myself to drink, and even then, choking it down, which is weird. I have also not been as warm as I have been since running out of Adipose Annihilation V2 (on Tuesday). Sleep has also continued to be messed up, although it's calming down now into a pattern (but has to be MY pattern). Mood has been all over the place - this week I lost two people who were very dear to me, on top of a lot of frustrating events and things going on.

Wrapping Up...

Due to events out of my control, I will be travelling quite a bit over the next two weeks, which "upsets" my preparation for my photoshoots in Florida at the end of the month, but makes me more determined than ever NOT to let this affect me (like everything has the last four weeks)...Drastic times call for EXTREME measures: There will be NO days OFF training until a month out from my birthday...AND...I am going to withOUT fail for every day until then follow [my adaptation of] Lyle McDonald's "diet" (since the week I actually managed to stick to it, I lost 0.6% bodyfat) within the Lean Gains 16-hour fast/8-hour feeding window (as the first five days that I first used this method, I lost 1.1% bodyfat)...Today well and truly starts my "last minute" count-down for Florida...

With several new hard truths being realized and accepted this last week, it really HAS come down to the wire, not time for "kind of" do it or half-hearted efforts in some areas, but time to power up the Terminator and give it my ALL - EVERYthing I have - to get what has to be done DONE!

Day 129: Unstoppable Determination

MOTIVATIONAL QUOTE OF THE DAY

"You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, UNSTOPPABLE DETERMINATION." - Ralph Marston


TRAINING

HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 12 min jogging

Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on medicine balls) 6 x 10
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. Seated BB Military Press 6 x 10
6. DB Lateral Raises 6 x 10
Alternate Set D -
7. Dips 6 x 10
8. Incline DB Bicep Curls 6 x 10
Alternate Set E -
9. Rope Crunches 6 x 10-12
10. Hanging Straight Leg Raises (half feet to touch bar, half hips to 90 degree flexion) 6 x 10

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

Stretch 23 min.


COMMENTS

Sleep - Time and Quality: Slept for ~3 hours. Got up, had my "first thing" supplements and went straight back to bed to sleep for another ~2 hours.

Mood/Aggression: Had ups and downs today (see comments under "Quality of Training" and "Body Composition and Look"), but pulling out strong and calm.

Energy: I feel shattered. Had a burst of energy during resistance training - getting angry at myself, dragging out the aggressive determination to kick myself in the arse - but now I am just exhausted.

Stress: High.

Endurance: Great - although I am going to be relieved when I go back to 30-45 minute resistance sessions next week, instead of these 90-minute ones!

Strength: None of my resistance sessions this week are going to be about strength, and if it's anything like last week, my strength will peeter out gradually over the course of the week - nope, this week is just about making it as intense as possible, no matter the weight lifted, just surviving!

Pump: It was ok - not really much until Alternate Set D.

Vascularity: Reasonable - noticing that my vascularity seems to be best/strongest after my Push exercises.

Quality of Training: HIIT was not fun. My body was shattered and I barely managed the sprints that I did, which was odd, considering that yesterday was a day off, with high calories. Had a pain to the lateral aspect under right breast throughout - not a stitch, which I would have been used to . . . Resistance session was ok. Started out reasonably. Like last week though, I started getting tired quickly and just wanted it to be over. A migraine and lightheadedness started half-way through Alternate Set A, lingering until the end. I got asked by one of the guys, "Why do you look so mean?" I was like, "I'm tired, grumpy, in pain, and just want this to be over" - which was the truth, although aggressive was probably a better word than "grumpy". But what's some pain? Every time I train I'm in pain, and I push my body to its limits to get that pain. The same guy later said "you make it look easy" re my Dips and Hanging Straight-Leg Raises, which was ironic, given the fact that my face was a mask of pain and aggressive determination, and just before another of the guys asked me if I was ok and needed to lie down, because I was almost curled up on the chair/floor in the recovery periods of my Alternate Set E sets. But, it was a good session overall - at least I know I did my best and stuck at it . . . I didn't want to think about further training when I got home, but I sat myself on the rollers for 20 minutes . . .

Recovery: Stretching helped a little. So did the hot/cold shower after that.

Body Composition and Look: I look different in every mirror and light, and today I got a little depressed and upset with myself when I was downstairs because I looked soft, even though when I was in the gym I was pleased with the definition I was seeing.

Other Notes: It's going to be another "hell" week, my concentration to be focused on competition preparation from next week.