MOTIVATIONAL OF THE DAY


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There is a new lifetime dawning. Always. One page after another of blankness waiting to be written. Waiting for you. Your future. It matters not what has gone before. What has been is past. Let the cobwebs go; brush them off. Look out the window at the vast expanse open to you. Everything is available. You can leave this dusty prison. Step outside the shadows into the light. Live in colour instead of black and white. Dream and believe again. Leave your hauntings behind. Buried; where they belong. Perhaps never forgotten, but at peace. That is how you begin writing new life into your story. Create a fresh future.

© 2015 Rosie Chee

Photo by: Shadwick Bowser

MOTIVATIONAL OF THE DAY

PEACE WITH THE PAST

You cannot truly move forward until you have let GO of the past. You cannot truly begin to heal until you have accepted what has happened and given yourself room and time to grieve over any loss. You cannot live fully in the present if you are still dwelling in the shadows of the past.

If you do nothing else, FORGIVE yourself. Give yourself a CHANCE. Open your eyes and clear your foggy mind so that you can break FREE from the bonds you are unconsciously placing on yourself. Give yourself the GIFT of being completely in the present.

Let yourself be here and NOW. Let your soul be CALM in this moment. Let your mind be still and know that only TRUTH now resides there. And that truth is that your spirit is at PEACE with who you are and where you are and the journey that has brought you here.

ALLOW yourself to experience life in all its wonder and glory. Allow yourself to believe that such beauty was intended for YOU. Allow yourself to breathe in the FRESH air and know that with that breath you are giving yourself the gift of starting over afresh and brand new.

Let that be your gift to YOU. A SECOND chance. A time to finally see PAST all the hurt and pain and suffering and tears. A time to let yourself BE who you are and step out into the present with arms wide open and unafraid to let the world see you. What will YOU do with your life? YOU decide.

© Rosie Chee

MOTIVATIONAL OF THE DAY

START. USE. DO.

Start NOW. There is no better time than NOW. There is no EARLIER time than NOW right now to START the road to your dreams. So if there is something you want to do, then set the wheels in motion for it to be accomplished NOW.

Use what you HAVE. It is INSIDE you. It can be found AROUND you. You will find that you have what you NEED when you start LOOKING and are ready for it. When you start on the journey to a dream, others JOIN you.

You can do no more than your BEST. Your “best” changes every moment, so every moment you must be aware of yourself. Be aware of your feelings, thoughts, and emotions, because ALL of it affects your ability to “perform”.

Start NOW. Use EVERYTHING at your disposal. Do ALL you can do and then SOME.

© 2013 Rosie Chee

MOTIVATIONAL OF THE DAY

NEW BREATH START

The night drifted off in tearful slumber, waking you with distraction that prevented sleep for some time, but eventually you were there again in the darkness of your dreams, in the early hours of morning. When you woke it was still dark, your mind a blurred headache, your body cold where you lay, and the tears that kept you company not so long before began to knock again on the door of your soul, flooding you with emotion so crippling that you want to run and hide and NO longer BE as you exist.

But it is morning now, and the light begins to filter in through the uncovered windows, a soft and gentle touch of the sky hued aquamarine and mandarin. The air is fresh as you feel it cool upon your bare skin, causing a shiver through your already trembling body, a tremor that climbs inside your veins and travels to your heart and mind, wanting you to realize that the dawn is a NEW one, the day a FRESH start in what is going to become of the rest of your life.

Though your soul is weary and your heart hurt, your mind spinning in circles from all that has been left unanswered and the omissions of truth, it IS a NEW day, and that means an opportunity to begin to live again, start over with your dream in focus, and allow yourself room to err and forgive as you do. The dawn filters in hope with its light and glimmers of faith shimmer in your soul, and you know deep down that in the end it will be ok, even if it seems like ok might never come.

So, in the beginning light of this new day given to you, take a deep breath and fill your lungs with that fresh air, opening your soul to the possibilities that starting over again will bring, and try to relax. Understand, hard as it is, that not all things are meant to be, and while they blessed you immeasurably in the brief time that you had, when you love you must let go and move on when your soul no longer finds peace in such presence, dying a little more day by day, so that you can begin to LIVE AGAIN.

© 2013 Rosie Chee

2013 | Day 61: THE REST OF YOUR LIFE

MOTIVATIONAL OF THE DAY

THE REST OF YOUR LIFE

TODAY marks the FIRST day of the REST of your life. What are you going to DO with it?

What happened yesterday has PASSED. Today is a world of OPPORTUNITIES waiting to be stepped INTO.

Yesterday might have hurt. It might have caused pain beyond belief, but that pain does NOT have to linger. It does not need to dwell on your heart and CONTINUE into today. Choose to let GO of that pain. Give it up to God and allow Him to HEAL the wounds in your soul. Let Him fix the broken parts of you, so that you can look at the world with eyes of WISDOM and know that even though there is pain in life, it is BEAUTIFUL.

No matter what state we are when we come before Him, He CAN fix it. He can make us WHOLE. He can COMPLETE what was missing, what was damaged, what we thought impossible to repair in a lifetime. He works MIRACLES in our favour, because He wants us to LIVE.

To live we must be able to see the beauty in the dawn, the hope in the light of the sunbeams streaming across the vast expanse of sky that crosses this world, and know that the dawn is another CHANCE. Another chance to RISK, to love and let those we love KNOW how much they mean to us, to start OVER and begin anew if we have to. We might have been broken in the past, but we do not have to carry that into the FUTURE. We do not have to live it TODAY.

Today is a NEW day. It is the FIRST day of the REST of your LIFE. Make the MOST of it.

© 2013 Rosie Chee

TRAINING

This week re training:

Monday

Session 1

HIIT Run:

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

Stretch 20 min

Session 2

Skip x 300 revolutions

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 8, 6, 6, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press 5 x 6
4. Skip 5 x 100 revolutions
SuperSet C -
5. Single-Arm DB Lateral Raises 5 x 8 each side
6. Skip 5 x 100 revolutions

SuperSet D -

7. Stiff-Legged DB Deadlifts (DB to touch floor) 5 x 8

8. Skip 5 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 11 at 3 miles/hour

b. 10 min @ Incline 11 at 3.3 miles/hour

Session 3

Treadmill:

a. 10 min @ Incline 11 at 3.3 miles/hour

b. 5 min @ Incline 12 at 3.3 miles/hour

c. 5 min @ Incline 13 at 3.3 miles/hour

Tuesday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Treadmill:

20 min @ Incline 10 at 3 miles/hour

Wednesday

Session 1

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

Stretch 20 min

Session 2

Arms/Abs (30 sec recovery between supersets and trisets):

SuperSet A -

1. Guerilla Knee-Ups 4 x 8, 6, 6, 4

2. Skip 4 x 100 revolutions

TriSet A -

3. EZ-Bar Bicep Curls 4 x 21s

4. Dips 4 x 8, 8, 6, 6

5. Skip 4 x 100 revolutions

TriSet B -

6. Alternate Incline DB Bicep Curls 4 x 12

7. Rope Tricep Push-Downs 4 x 8, 6, 6, 5

8. Skip 4 x 100 revolutions

SuperSet B -

9. Pikes (on bench) 4 x 10, 15, 20, 25

10. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 12 at 3 miles/hour

Thursday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Treadmill:
a. 5 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 11 at 3 miles/hour
c. 5 min @ Incline 12 at 3 miles/hour
d. 5 min @ Incline 13 at 3 miles/hour

Friday

Session 1

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

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. DB Lateral Raises 3 x 10, 8, 6

4. Skip 3 x 100 revolutions

QuadSet B -

5. DB Zottoman Curls 3 x 10

6. DB Hammer Curls 3 x 10

7. V-Bar Tricep Push-Downs 3 x 6

8. Skip 3 x 100 revolutions

QuadSet C -

9. Swissball Crunches (feet on wall, knees at 90 degrees) 3 x 12

10. Swissball Crunches (270 to 180 degrees) 3 x 10

11. Bicycle 3 x 20

12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:

a. 5 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 11 at 3 miles/hour
c. 5 min @ Incline 11 at 3.3 miles/hour
d. 5 min @ Incline 12 at 3.3 miles/hour

Stretch 20 min

Session 2

Treadmill:

20 min @ Incline 11 @ 3.3 miles/hour

Saturday

Run 3 miles

Full-Body (30 sec recovery between supersets and trisets):
SuperSet A -

1. Guerilla Knee-Ups 3 x 8, 8, 6

2. Skip 3 x 100 revolutions

SuperSet B -

3. Hanging Straight-Leg Raises (feet to touch bar) 3 x 8

4. Skip 3 x 100 revolutions

TriSet A -

5. Single-Arm DB Bent Over Rows 3 x 6 per side

6. Side-to-side Medicine Ball Push-Ups (feet on floor) 3 x 12

7. Skip 3 x 100 revolutions

TriSet B -

8. TRX XY 3 x 6

9. Plate Hammer Raises to Lateral Raises 3 x 6

10. Skip 3 x 100 revolutions

SuperSet B -

11. Single-Leg DB Deadlifts 3 x 8 per side

12. Skip 3 x 100 revolutions

TriSet C -

13. Alternate DB Hammer Bicep Curls 3 x 12

14. Dips 3 x 6 

15. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 11 at 3.3 miles/hr

b. 5 min @ Incline 12 at 3.3 miles/hr
c. 5 min @ Incline 12 at 3.5 miles/hr

Stretch 20 min

Sunday

Day OFF

OTHER NOTES

Sleep: Sleeping a lot better - quality, deep, albeit no dreaming. My 4-5 hours needed has been had most nigthts.

Mood: My smile this week has not had to be forced.

Energy: Energy has been dragging a couple of days, but for the most part, I have been a little like an energizer bunny.

Stress: If last week was a 100 on the 1-10 stress-meter, this week was in the given range.

Concentration: The pressure has been on at work, but I kept my focus and EXCEEDED expectations, which only makes me determined to KEEP doing it!

Body Composition: 8.2% bodyfat - only a 0.2% bodyfat loss from last week, but, given everything, it's ok, and I am fine with that. I am back to being at a comfortable body composition and size for me. Now just going to maintain (or get LOWER - lower is ALWAYS better, especially re perormance for me I feel) and train for athletic performance henceforth.

Quality of Training: Since I feel that the treadmill incline walking has been helping a lot, even if it doesn't seem like I am doing much, I have kept it in, and tried to make sure I do it post-weights AND (if I can), again in the afternoon as a "second cardio". Resistance training has gone ok - struggling through some sessions, and Friday definitely felt like I was in there FOREVER, when it was the SHORTEST of them all, but managing what I have to. Feeling my abs the third and fourth days after doing them, espeically re the Guerilla Knee-Ups, which is almost a WELCOME pain, but not LOL. HIIT has been good. Running outside is definitely the way for me, and I don't feel like I have started my day UNTIL I have done my run (and this week, for the most part, it has been in and through the snow).

Joints: Shoulders have been giving troubles, but pushing through it - someone even mentioned to me earlier in the week that I "push through the pain in the gym". I am NOT going to let it hamper my training, especially when next week training starts focusing on all the obstacle events I am going to be doing over the next few months - Gladiator Assault Challenge is only FIVE weeks away!

Nutrition: Appetite has been back in full force and have had only two days "good" this week (which helps in part explain the slower progress re fat loss, although the leaner a female gets in this range, the harder it IS to get leanER). Water consumption has been back to normal. Feeling ok.

Overall Sense of Feeling: After a devastating week, I've come out stronger, surer, and better. I know what I want. I made my choices. I set in motion the decisions that will create my future. And it is good. HE is good!...And yes, I finally CUT my hair - more than an act, the symbolism of it encompasses everything that has gone on the last couple of months, the heartache and decisions made, ending in me opening my soul and ALLOWING room for growth, cutting away that which I had been holding onto because I was not ready and did not want to let it go, able to make my peace with whatever may and will happen in the future, and to finally stop keeping the factets of myself that rare few have ever seen hidden away. This is me, stepping out and taking that risk, unafraid of what will happen, because I know that withOUT it, my life would not be able to be all it SHOULD be...

2013 | Day 55: FRESH START

MOTIVATIONAL OF THE DAY

FRESH START

There is hope at the start of every dawn. Light spreading its way through the world and your heart. Faith infused in your soul believing in the future. Gratitude overflowing from that deep and secret place inside so far down no one else can see it. For what you have been given. A new day. Another chance. A fresh start.

Be thankful that He deemed you worthy of such a gift. That He is not the only one who has forgiven your transgressions. Waste not every opportunity that comes your way to show how much you care. To show how much you love. To leave no room for doubt of your devotion.

Let the hope that rises with the sun stay with you far after the sun has set. Let it linger in the depths of your soul. Let it surprise you with its joy. Let the quiet comfort it affords breathe calmness in your spirit. Let it help your mind relax. Let it keep the light of life alive inside.

After the darkness of a night without stars comes the most beautiful of dawns. Turn your face to the sun and let its warmth seep through your being. Soak up the beauty of its aura. Capture the promise of its magnificence. Remember always the joy it gives to your heart and never let it go.

Use the new day that you have been given. To do all that you can. Leave nothing on the table. Give it everything you’ve got. Be thankful for everything He has blessed you with. Be thankful for everything He has given back that was taken away. Be thankful that you took the risk and flew. Now fly higher than you ever have before!

© 2013 Rosie Chee