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 53: BE THE MESSAGE

MOTIVATIONAL OF THE DAY

BE THE MESSAGE

You know what it feels like. You’ve been there. You might be there NOW. You know the pain that resides deep down in the souls of the lost and brokenhearted. It’s not enough to JUST know. It’s not enough to care. You have to SHOW that you care, that you UNDERSTAND. You have to be real enough that you ARE the example others can look towards, the strength that they could hold onto, a glimmer of hope that everything will work itself out and be all right. Even if everything is NOT ok for you, you can do this for them because you still have HOPE and faith in something far bigger and greater than yourself and your circumstances.

No one might know what is going on with you. All they see is a smile and positivity, the words of encouragement to others, the empathy radiating from your soul when you are confided in with others’ fears and secrets. Even if they knew what you were going through, you cannot stand there and simply tell them what to do or to have faith that it’ll be ok. You have to TRULY believe it too yourself, not just for them, but for YOU.

You have to be MORE than a message. You have to be a living, breathing EXAMPLE. You have to show through your own ACTIONS that no matter what, giving up is NEVER an option, that what is happening now can only make you STRONGER. You have to show that even if it breaks you for a time, destroys you so completely you feel like there is nothing left to recognize in the aftermath, the world CONTINUES. YOU continue.

Life goes on. And you have to BE there, pushing forward and striving higher than ever before. You have to show that your circumstances do NOT define you, even if they help SHAPE you and the path your future might follow. You have to show them that pain is just a TOOL used to see what you are MADE of, to make you truly realize what is IMPORTANT to you, that which is precious and IRREPLACEABLE, and give you the burning courage to fight FOR it with everything you have. If you want to make a DIFFERENCE, YOU have to be the MESSAGE.

© 2013 Rosie Chee

TRAINING

Added a lot more cardio than I have been doing this week...

This week re training:

Monday

HIIT Run:

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

Stretch 20 min

Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 8, 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. Alternate DB Lateral Raises 5 x 20
6. Skip 5 x 100 revolutions

SuperSet D -

7. Stiff-Legged BB Deadlifts (on step, reach down 6-inches) 5 x 8

8. Skip 5 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 5 min @ Incline 10 at 3.3 miles/hour

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

c. 5 min @ Incline 10 at 3 miles/hour

Tuesday

Session 1

Run 3 miles

Stretch 20 min

Session 2

Arms/Abs (30 sec recovery between trisets):
TriSet A -

1. Guerilla Knee-Ups 4 x 7, 5, 4, 3

2. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10

3. Skip 4 x 100 revolutions

TriSet B -

4. Close-Grip Supinated Pull-Ups 4 x 9, 5, 5, 5

5. Rope Tricep Push-Dwons 4 x 6, 5, 5, 5

6. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 11 at 3.3 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

Arms/Abs (30 sec recovery between trisets):

TriSet A -

1. Close-Grip BB Bicep Curls 4 x 8, 7, 6, 5

2. Dips 4 x 6

3. Skip 4 x 100 revolutions

TriSet B -

4. Alternate Incline DB Bicep Curls 4 x 12

5. Rope Tricep Push-Downs 4 x 6

6. Skip 4 x 100 revolutions

TriSet C -

7. Weighted Crunches (on bench, knees at 90 degrees) 4 x 10

8. Pikes (on bench) 4 x 15

9. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:

a. 5 min @ Incline 11 at 3.3 miles/hour
b. 5 min @ Incline 10 at 3.3 miles/hour

c. 5 min @ Incline 10 at 3 miles/hour

d. 5 min @ Incline 11 at 3 miles/hour

Session 2

Treadmill:
20 min @ Incline 11 at 3 miles/hour

Thursday

Session 1

Run 3 miles

Session 2

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

Stretch 20 min

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. Rear Flyes 3 x 10

2. Plate Hammer Raises 3 x 10

3. Alternate Plate Lateral Raises 3 x 20

4. Skip 3 x 100 revolutions

QuadSet B -

5. Alternate Static Bicep Curls 3 x 10 per side

6. DB Hammer Curls 3 x 10

7. Alternate DB Hammer Bicep Curls 3 x 20

8. Skip 3 x 100 revolutions

QuadSet C -

9. Rope Crunches 3 x 10

10. Pikes (on floor) 3 x 10

11. Bicycle 3 x 20

12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:

20 min @ Incline 10 at 3 miles/hour

Stretch 20 min

Session 2

Treadmill:

20 min @ Incline 10 @ 3 miles/hour

Saturday

Run 3 miles

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

1. Guerilla Knee-Ups 3 x 10, 6, 4

2. Skip 3 x 100 revolutions

SuperSet B -

3. Hanging Straight-Leg Raises (feet to touch bar) 3 x 8, 7, 6

4. Skip 3 x 100 revolutions

TriSet A -

5. Neutral-Grip Pull-Ups 3 x 6, 5, 4

6. Side-to-side Medicine Ball Push-Ups (feet on floor) 3 x 12, 10, 8

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

TriSet C -

11. Alternate DB Hammer Bicep Curls 3 x 20, 16, 12

12. Dips 3 x 6 

13. Skip 3 x 100 revolutions
SuperSet C -

14. Swissball Jackkives 3 x 10

15. Skip 3 x 100 revolutions

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

b. 10 min @ Incline 12 at 3.3 miles/hr

Stretch 20 min

Sunday

Day OFF

OTHER NOTES

Sleep: Last night I got ~8 hours sleep, waking only 2-3 times - it was definitely needed, as I have only had ~2 hours sleep in total the entire week prior!

Mood: Trying to keep a smile on for everyone else's sake.

Energy: The lack of sleep and forcing of training has meant little energy. Come today on waking, I was EXHAUSTED. Have been dragging plenty at work this week as well. The fact that I've had little appetite and not eaten much all week has not helped here either.

Stress: This has been the most stressful week of my life [to date].

Concentration: Trying to keep myself busy and doing ok for the most part.

Body Composition: 8.4% bodyfat - down 0.8% from last week, and also back to a comfortable body mass of 108 pounds. I've actually also lost an inch from my waist, hips, and each thigh - re the legs, the treadmill, although seemingly "nothing" is doing something...All the stress and emotional exhaustion, on top of training being up to par AND nutrition being "good" (as what most would deem "good"), with drinking enough, has made a lot of difference. Definitely got to keep my training UP. I want to and know I can be back at 8% bodyfat by the end of NEXT week...

Quality of Training: Have been dragging quite a bit in training this week, and Friday's session was done at a SNAIL'S pace. Have been very light-headed and seeing stars often, especially when I get back from my runs...I DID run 11 miles LAST Sunday - just because, and I WANTED to just keep ON going, even thought my body was so exhausted it was just moving at whatever pace it could handle...After next week, my training will be focusing on all the obstacle races I am going to be doing over the next few months...

Joints: Left wrist has been very painful this week - not just in training, but overall. Right shoulder has suffered some, and today left elbow was giving issues in the gym, alongside my left shoulder. Hips have also been niggling, especially left. Lower back has also been creaking and clicking a lot recently.

Nutrition: Have not had much of an appetite all week and not eaten a lot, which is very rare for me; when I HAVE eaten, been very nauseous. Have been back to my Lean Gains fasting and eating windows - with the exception of Thursday, when I had some chocolate (and felt nauseous immediately after) and then later some almonds before I tried to go to sleep...Have been getting my [UK] galleon of water in (and if not, pretty close to it) almost every day - it definitely makes a difference...

Overall Sense of Feeling: This has been the LONGEST (and most stressful) week of my life. It's been a time of great heartache. Hard decisions have been made. Many tears have been shed. In the midst of it all there have been blessings and realization of the truth of my dreams, without doubt knowing where my soul lies and where I want my future to be and lead. It has not been easy and it is not a week I would wish on anyone. There has been much turmoil and devastation, but in the end I have my faith and I know that He is looking after me. Sometimes we must do that which breaks us in order to become stronger, and sometimes we are forced into situations we would never have chosen, only to understand and appreciate life more completely.

2013 | Day 20: NOT YET FINISHED

MOTIVATIONAL OF THE DAY

NOT YET FINISHED

Sometimes you can feel like everything is wrong, even if it is not. You can feel such a terrible ache and loneliness in your soul, even if you do not know why and know you are not alone. You can experience such a sense of loss, even if your life has not suffered tragedy. Sometimes what helps you sleep are the tears that fall, even if you don’t know why they are falling, or why they are so boundless in your soul. 

Sometimes what helps you get through the day is knowing that it will all work out, even if you don’t know why you are thinking such thoughts, because your life seems to be moving in the right direction. Sometimes what helps you smile is the smile of another and the touch of their soul against your own, even if you do not understand how they could have come to be so significant to you.

Sometimes you can feel like it could all end and it wouldn’t matter, even as you know deep down that such a mindset is unacceptable and holds no real truth. Sometimes we feel like this and there is not yet rhyme or reason, even as we might come to see it in retrospect, or come clean with ourselves and allow our soul to let go of what we have been holding onto or trying to control, or simply just to let it be and see what happens.

God knows your heart, what is going on with you, and He cares, but He lets it happen to see if we can see for ourselves, and just to give that gentle whisper of encouragement that we are strong enough to keep on going, that He is walking there alongside us, that our journey is far from over, because He is not yet done with us, using us in this world to make a difference and shine a light of hope for others, bringing Him glory, and in the midst of it, finding our true heart and self.

© 2013 Rosie Chee

TRAINING

Back on track this last week. Changed my training schedule up to allow for what has been going on, since it was not working trying to do what I was before...AND my body has changed yet AGAIN, making what used to work for me NOT after the last couple of months...As it has seemed to happen almost every year - finding something new to get it going again and continue making progress...

New training split looks like this:
Monday - HIIT + Shoulders/Hamstrings (40-50 min)
Tuesday - Day OFF
Wednesday - HIIT + Arms/Abs (40-50 min)
Thursday - Cardio 20 min
Friday - HIIT + Shoulders/Arms/Abs (30-40 min)
Saturday - Cardio 20 min + Full-Body (50-60 min)
Sunday - Cardio 20 min

So a shorter and longer resistance session, with a couple of the "usual". My body has responded to this pretty well so far, so going to stay at this until at least the end of February.

Also, just experimenting re post-weights cardio, adding in 20 minutes on the treadmill, albeit not running (since this kills my knees and lower legs - no more running on the treadmill for me!), but WALKING on an incline of 10-15 at a pace of 3-3.5 miles per hour. It may not seem like much, but my legs definitely feel it the next day, more than from an HIIT run. I have done this since Wednesday, experimenting re incline and pace, on and off in each session, and I will likely continue to keep manipulating this every time I do it. Going to give it a try for a month and see what happens.

This week re training:

Monday

HIIT Run:
a. 4 min jogging
b. 24 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 5 x 10, 9, 8, 7, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press5 x 10, 9, 8, 7, 6
4. Skip 5 x 100 revolutions
SuperSet C -
5. DB Lateral Raises 5 x 12
6. Skip 5 x 100 revolutions
SuperSet D -
7. DB Stiff-Legged Deadlifts (DB to touch ground) 5 x 10
8. Skip 5 x 100 revolutions

Stretch 20 min

Tuesday

Day OFF

Wednesday

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

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Bicep Curls 4 x 20
5. V-Bar Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Single-Arm Cable Bicep Curls 4 x 10 per side
8. Push-Ups (hands on single medicine ball under chest, feet on floor) 4 x 6
9. Skip 4 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 3 x 2 min @ Incline 10 at 3 miles/hour - 2 min @ Incline 10 at 3.5 miles/hour
b. 2 x 2 min @ Incline 15 at 3 miles/hour - 2 min @ Incline 10 at 3 miles/hour

Stretch 20 min

Thursday

Run 3 miles

Stretch 25 min

Friday

HIIT Run:
a. 4 min jogging
b. 24 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. Alternate Single-Arm Plate Lateral Raises 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. Close-Grip BB Bicep Curls 3 x 6
6. Dips 3 x 6
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 10
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 10
12. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
a. 10 min @ Incline 10 at 3 miles/hour
b. 10 min @ Incline 15 at 3 miles/hour

Stretch 20 min

Saturday

Run 3 miles

Stretch 20 min

Weights (30 sec recovery between supersets and trisets):
SuperSet A -
1. Hanging Gorilla Knee-Ups 4 x 10, 8, 6, 4
2. Skip 4 x 100 revolutions
SuperSet B -
3. Hanging Straight-Leg Raises (toes to touch bar) 4 x 8
4. Skip 4 x 100 revolutions
SuperSet C -
5. Straight-Leg Raises (on Dips' bars - hips to 90 degrees) 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Swissball Jackknives 4 x 10
8. Skip 4 x 100 revolutions
TriSet A -
9. Push-Ups (hands on kettlebells, feet on floor) 3 x 8
10. Mountainclimbers 3 x 20
11. Skip 3 x 100 revolutions
TriSet B -
12. Single-Arm DB Row 3 x 8 per side
13. Side-to-side BOSHU Ball Touches 3 x 30
14. Skip 4 x 100 revolutions
TriSet C -
15. TRX XY 3 x 8
16. Plate Lateral Raises straight to Plate Hammer Raises 3 x 8
17. Skip 3 x 100 revolutions
TriSet D -
18.Alternate DB Hammer Bicep Curls 3 x 16
19. Dips 3 x 6
20. Skip 3 x 100 revolutions

Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hr

Sunday

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: Have been having trouble going TO sleep, not falling asleep until between 0000-0130 usually, but then sleeping DEEPLY for a few hours. Days after resistance training have slept a little more and had more difficulty getting up.

Mood: Have been on and off, but making a real effort to keep a smile in my heart. Has been a little easier during the latter part of the week, especially as I allow myself to be human and make mistakes, and adapt more than I ever have.

Energy: I have been ok until the evening, going to be early, because I have felt too exhausted to do much else.

Stress: High.

Concentration: Had to work really hard at this the first half of the week, but then it was "mind over matter", and as my body started responding re training, have had more since.

Body Composition: 9.5% bodyfat (at 117.6 pounds) - down 0.7% bodyfat from last week (where I actually got up to 10.2% - close to the highest I have been in ~2 years!). Pleased that being back on track re training (and eating window re nutrition) has made all the difference.

Quality of Training: Has been different - not really used to the day on/day off re resistance training, but my body seems to be needing the longer recovery time, so it is getting it. As always, adapting as I listen to my body - my body can no longer be treated like a machine and the better I listen to it, the better my results will be.

Joints: My left shoulder has been giving me quite a few issues, hurting more OUT of training than IN, but doing ok. Right shoulder has been painful, especially with the Behind-the-neck BB Military Presses back in my training programme, but nothing UNmanageable. Left wrist has been playing up more of late as well. Hips, particularly left, have been stiff and at times painful to move. Knees are bearing.

Nutrition: Back on my 16-hour fast/8-hour eating window, which, along with training on track again, has made all the difference. ONE day a week I am allowing myself to extend my eating window to 12 or 16 hours, and that I consider a "cheat" (since it is outside of what works best). Struggling still to get in my galleon of water a day, but doing better at it.

Supplements: Have a few of my "staples" back, but primarily using Erase, MuscleGel Shots, RecoverPRO, Shred Matrix, and Vitamin C.

Overall Sense of Feeling: I am still learning. I am working on maintaining positivity, on casting out the feelings and emotions that suddenly arise that have no sense of belonging in where I am now. My life is truly blessed and I am focusing on those blessings and not letting myself forget what gives me joy. I have struggled, and still struggle, but I am done trying to figure out some things and are just letting them go, even if it has to be on a daily basis. I am back to being on track to being ME again.

2012 | Day 365: YOU ARE...

MOTIVATIONAL OF THE DAY

YOU ARE...

Sometimes it takes us a long time to realize that we actually are IMPORTANT to the world. Sometimes it takes us a long time to understand that we WORTHY of the blessings we have been given in this life. Sometimes it takes us a long time to awaken to the reality of what we MEAN to others.

You are more VALUABLE than you think. You are more PRECIOUS than you believe. You mean more to someone than you might ever KNOW. Just because you do not know does not make it any LESS true.

You are NOT alone in this life. There are people here who love you and want to walk WITH you. There are people who want to see you SMILE. There are people who want to give your dreams a chance of SUCCESS. There are people who believe IN you beyond anything you might ever fathom.

You are an ASSET to this world. You are a DIAMOND in the rough. You are a WONDER waiting to be uncovered. You are PERFECT in your imperfectness. You are flawed and your flaws make you BEAUTIFUL.

When you know all this life OPENS up in a million different ways. It holds far more POSSIBILITIES. It brings NEW meaning to the old. It births new BELIEF in potential for greatness. It creates a glow in your heart and surrounds your soul with LIGHT.

The light in your soul reflects in the world AROUND you. It seeps from you out into the universe and helps create a new kaleidoscope of MAGNIFICENCE. LET it happen…

© 2012 Rosie Chee

TRAINING

The last six weeks have not been the best as far as training. The start of December - ironically about the same time this year as last year, I had a week off because my body was screaming for it (not from injury though, which was ok), but it has been hell trying to get back into it. Training - when I have done it - has been different to my usual, and only 2-3 days a week compared to my 5-6 days. I know that things have to change and they will. Given that my body had not had a TRUE week off - or time off, if I am honest with myself - training (especially resistance training) since I started back training the second week in January this year, I'd say it's done pretty well to last the 11 months it did without breaking. All that aside, the month before my training was a little haphazard, I was doing the LEAST amount re intensity and volume that I have done all year, and it was a month that I MAINTAINED 8% bodyfat during, which is quite something!

OTHER NOTES

Sleep: Been doing far more of this lately than I have all year. The week before I had my week off training I ran out of/stopped all supplements except Vitamin C and saw a huge decline in energy, fatigued all the time, just getting home from work and passing out from ~2030 on, which is very unlike me.

Mood: The month prior to my week off I was pretty happy - some might almost say I was becoming relaxed and comfortable, which might be close to being true. I WAS a lot happier, even though work and personal events were pretty stressful.

Energy: Not been the best - combination of lack of stimulants and lack of training and too MUCH sleep.

Stress: Has been VERY high of late.

Concentration: A lot has been going on, and even when you give your body a break, your mind can NEVER take one - it's been a long and busy month, and that is not going to change heading into the new year.

Body Composition: Currently 119.8 pounds at 10.3% bodyfat - the HIGHEST body composition I have been in ~2 years. Until the week of Thanksgiving (19 November), I had MAINTAINED 8% bodyfat, and after my week without supplements (26 November to 2 December) had climbed to 9% bodyfat, to 9.6% bodyat after my week off (3-9 December), maintaining that for two weeks before gaining to where I am now. I feel so uncomfortable with myself right now, like I am inhabiting a stranger's body, and I am not proud of it. My body has actually changed in several ways over the last month, noticing a few "firsts" in it early this week, which was enough of a shock to determine to get back to where I was last month  - I feel like I "let myself go", something that is disgusting and UNacceptable to me. Having maintained 8% bodyfat for a month, I KNOW I CAN do it, and my body is going to HURT as I push it back there!

Quality of Training: Training - when it HAS been done - has been ok. Less volume (usually only 20-30 minutes) than usual, and much less cardio (20 minutes ~2 times a week, if that) than even HALF of my Maintenance training, but I'll get back there again. The week off (which has slowly become several weeks of "break"

Joints: Both shoulders, more left than right (although they have their days - right hurt more than left for the majority until recently) for the most part, and for the last couple of days lifting my left arm is AGONY. Left wrist has been having a few issues and range of motion has become limited there again. Some of the pain and issues re joints might be contributed to not having a break from training for so long (although the pain has been MORE over the last few weeks than when I WAS training) and lack of Erase (which always seems to make my joints so much BETTER).

Nutrition: A little worse than usual - definitely have noticed my appetite through the roof since my week off training, which indicates that perhaps some of the products I was using DID have some appetite suppression (or maybe that's just my training that used to do that too - many possibilities). My 16-hour fast/8-hour eating window has not been in effect as "strict" as I would usually enforce either - some from changes in schedule re training and work, etc., and I definitely notice how that affects me. One of the biggest changes re nutrition over the last few weeks, and one not intentional either, has been the fact that I have been barely drinking half a galleon of water a day - usually I make sure I have a galleon (if not more), but for some reason, it has been an effort TO drink, which is weird.

Supplements: Have not used anything but Vitamin C since 3 December really. Although I DID start using Alphamine when I "started back" training 10 December. Not notice much from it really - that said, NOTHING has been as it usually would be for me either. Have noticed re midsection the difference in NOT having both 7-KE and Erase (not drinking enough water, in conjunction of the lack re Erase, has not helped my body). My body has been "detoxed" of supplements adequately by now (although my nutrition would not have helped detox it in general), and it's more than ready to start back again (with everything else re usual for me in training, nutrition, schedule, etc.) next week!

Overall Sense of Feeling: There have been a lot of changes over the last month. Things have not been the best since 19 November, although there have been some wonderful moments and memories amongst the busyness and stress. We are ALL human and yes, it happens, but KICKING myself awake now and NOT allowing any more backward movement - that time is no longer welcome in my life! 2012 draws to a close on what can be seen as a "low" note re physique and some psychological, but on a "high" note in the way my life is unfolding. So, here's to the LAST day of being in this place, ready to start being ME again!

2012 | Day 308: LIFE UNFOLDS...

MOTIVATIONAL OF THE DAY

LIFE UNFOLDS...

Sometimes you have to stop trying to CONTROL everything and just let it HAPPEN. Let go of the fear, the hesitation, the “what if”, everything holding you back from enjoying the moment and the blessings God is giving you. Your heart appreciates the newfound freedom you have found, the joy discovered in the most unlikely of places, the surprising smile glowing in your soul, so stop questioning it and just move WITH it.

There is no rhyme or reason to many things in our lives, yet there is always a purpose to the chaos, a method to the madness, a trigger to the happiness, and if we just ACCEPT that it is happening, eventually we will understand, even if it takes a lifetime to realize. Life OPENS up when YOU do, when you allow your soul to open up to the possibilities waiting out there for you, the dreams you never dared to dream.

Everything in its time, in HIS time, always perfect, just what you need when you need it, even if you don’t KNOW that you need it. Stop running and just LET it happen, allowing yourself room to learn and grow, UNFOLDING your heart and soul the way a bud slowly opens when it wakes to the world, cautiously at first, but then fully, embracing the seasons and what may come.

© 2012 Rosie Chee



TRAINING

Monday

HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 10 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 10
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 10
8. Skip 4 x 100 revolutions

Stretch 20 min

Tuesday

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
2. Pikes (on bench) 4 x 15
3. Skip 4 x 100 revolutions
TriSet B -
4. EZ-Bar Bicep Curls 4 x 10
5. Dips 4 x 5
6. Skip 4 x 100 revolutions
TriSet C -
7. Alternate Incline DB Hammer Curls 4 x 10 per side
8. Rope Tricep Push-Downs 4 x 5
9. Skip 4 x 100 revolutions
TriSet D -
10. DB Zottoman Curls 4 x 12
11. Overhead Rope Tricep Extensions 4 x 12
12. Skip 4 x 100 revolutions

Stretch 20 min

Wednesday

HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 20 min

Thursday

Session 1

Skip x 1,000 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 15
3. Swissball Double-Leg Raises 2 x 15
4. Skip 2 x 300 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 10
7. Alternate DB Hammer Bicep Curls 2 x 30
8. Skip 2 x 300 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 25
10. Plate Hammer Raises 2 x 10
11. Rear Flyes 2 x 15
12. Skip 2 x 300 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 10
15. TRX Leg Curls 2 x 25
16. Skip 2 x 300 revolutions

Stretch 20 min

Session 2 (courtesy of Richard Walsh)

HVT (45 sec on/15 sec rest):
4 rounds of -
a. Side Burpees
b. Heavy Rope Star Jumps (hands/rope touch at top)
c. TRX Leg Climbers
d. Pole Lifting
e. Tire Flips
f. Flutterkicks

Friday

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 40 sec sprint/20 sec easy
c. 4 min jogging
d. 6 x 40 sec sprint/20 sec easy
e. 4 min jogging

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. DB Arnold Press 3 x 10
3. Alternate DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rope Crunches 3 x 15
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 15 per side
12. Skip 3 x 150 revolutions

Stretch 20 min

Session 2 (took someone through and did with) HIT (30 sec rest between exercises):
a. Squat Jumps 30 sec
b. Burpees (with push-up) 30 sec
c. Plank 30 sec
d. Split Squats 30 sec
e. Plank (right arm and left foot off ground) 30 sec
f. Hand walk-in and out (starting position - plank) 30 sec
g. Mountain Climbers 30 sec
h. Plank (left arm and right foot off ground) 30 sec
i. Push-Up (with side twist) 30 sec
j. Plank 30 sec

Stretch 10 min

Saturday

Mountain Run 10 km

Stretch 20 min

Sunday

Day OFF

OTHER NOTES

Sleep: Very late nights this week, sleeping for only 2-3 hours before my body wakes.

Mood: A highly emotional week, with a lot of rollercoasters, but finishing with a genuine smile.

Energy: A lot of light-headedness and dizziness at random times throughout the week, standing and seated, morning and night - not sure what is going on; could be from stress or something.

Stress: Very high, but nothing I am not USED to.

Concentration: A little less of this this week, although a reasonable amount has been accomplished despite the "distraction".

Body Composition: 8% bodyfat - maintained from last week, which was a small surprise, but VERY WELCOME. Keep it like this!

Quality of Training: Shoulders have both been quite painful, especially with the second sessions Thursday and Friday - both of which were NOT planned and very impromptu. Shoulders did NOT hurt during my mountain run this morning though - the first time they have not caused pain during a run in a very long time! HIIT has been good - feeling knees a little, but the cold doing me better. Resistance training has been consistent, more smiles than grimaces even with the pain. LEGS feeling it from the second [spur-of-the-moment] sessions on Thursday and Friday, but will be good for them LOL

Joints: Shoulders still painful.

Nutrition: Wednesday was not a great day - LOTS of chocolate and sweets that day, along with pizza and potatoes, but all very well and good (since it IS my "allowed" cheat DAY). Thursday and today had a moment, but the rest of the week good for the most part.


Supplements: Finished Erase on Tuesday.

Overall Sense of Feeling: First snowfall today - very light, but still a surprise, and a nice one, bringing a small smile of delight. Good after the rest of the week, which has taken a toll - much of the stress lifted today as I abused my body running a distance I have not done since earlier this year and spent time in company that gives my heart a smile. Life is falling apart as it falls together and there ARE nothing BUT BETTER times ahead, with so MUCH to look FORWARD to!

2012 | Day 297: STRONG ENOUGH TO FACE LIFE

MOTIVATIONAL OF THE DAY

STRONG ENOUGH TO FACE LIFE

We are not always prepared for life. In fact, sometimes we can be so downright UNready for what it throws at us, so floored that we think we cannot possibly survive the out-of-left-field ball we suddenly find careening towards us at a million miles an hour, frozen in place knowing that it’s going to hit us or knock us out.

Whether you think you can or not, you are stronger than you think, and you have to TRY to catch that ball! Have confidence as you watch it arc and fall towards you. Work to position yourself as best you can, so that, even if it hits you, or hurts and causes immense damage on impact, you know that you WILL heal and recover.

Even if it knocks you flat on your back and you find yourself in darkness, unconscious for a time, when you open your eyes to the light, know that you have something deep within you that is stronger than any destruction life will try to create, that will rise to the surface when it is needed, in times of struggle and battle, giving you the means to get through whatever horror may face you.

When you watch that ball coming towards you, facing it without moving, and whether you catch it or it knocks you out, have the courage afterwards to take that ball and lob it right BACK at life.

You CAN take whatever life throws at you and you WILL walk away from it changed for the BETTER!

© 2012 Rosie Chee

TRAINING

Monday

HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 15, 12, 12, 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12, 12, 10, 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 12
8. Skip 4 x 100 revolutions

Stretch 20 min

Tuesday

Skip x 1,000 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 8 per side
5. Rope Tricep Push-Downs 4 x 5
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 10
8. Overhead Rope Tricep Extensions 4 x 10
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Stretch 20 min

Wednesday

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

Stretch 20 min

Thursday

Skip x 1,000 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 10
3. Swissball Double-Leg Raises 2 x 15
4. Skip 2 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 10
7. Alternate DB Hammer Bicep Curls 2 x 30
8. Skip 2 x 100 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate Hammer Raises 2 x 10
11. Rear Flyes 2 x 15
12. Skip 2 x 100 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 10
15. TRX Leg Curls 2 x 20
16. Skip 2 x 100 revolutions

Stretch 20 min

Friday

HIIT Run:
a. 4 min jogging
b. 32 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 10, 6, 6
2. DB Arnold Press 3 x 6
3. Alternate DB Lateral Raises 3 x 15, 12, 12 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rope Crunches 3 x 15
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 15 per side
12. Skip 3 x 100 revolutions

Stretch 20 min

Saturday

Run 3 miles

Stretch 20 min

Sunday

HIT:
a. Skip 1 min
b. Side-to-side Plyometric Bench Jumps 1 min
c. Skip 1 min
d. Burpees (with push-up) 1 min
e. Skip 1 min
f. [High] Bench Step-Ups (right side only) 1 min
g. Skip 1 min
h. Mountain Climbers 1 min
i. Skip 1 min
j. Single-Leg Deadlifts (right side only) 1 min
k. Skip 1 min
l. Side-to-side Plyometric Bench Jumps 1 min
m. Skip 1 min
n. Burpees (with push-up) 1 min
o. Skip 1 min
p. [High] Bench Step-Ups (left side only) 1 min
q. Skip 1 min
r. Mountain Climbers 1 min
s. Skip 1 min
t. Single-Leg Deadlifts (left side only) 1 min

Stretch 20 min

OTHER NOTES

Sleep: Early and late nights this week, but still waking well before my alarms, although not getting UP until between 0500-0530 most days, body just wanting to lie there (and I have let it).

Mood: Has been up and down (no surprises there), but there IS a smile always there now.

Energy: Has been interesting - none of my sudden lightheadedness and exhaustion after eating this week (like last week), but have been feeling shattered by the time I get home after work, just wanting to (and most of the time, doing) eat before going to bed.

Stress: Unbelievably high this week, so much so that my wisdom teeth both came up [painfully] last night.

Concentration: It's been a challenging week, especially with all the additional stress, but I survived LOL.

Body Composition: 8% bodyfat - so lost a minimal 0.1% bodyfat, which is fine (being back at 8% bodyfat and comfortable in my body there's no complaints). Girths are all back to being symmetrical right and left re arms and legs.

Quality of Training: Have been feeling my knees during HIIT, moreso the last couple of times, but pushing through - LOVING the colder weather to run in (yes, I don't mind the frost). Resistance training has been ok - yesterday I DID do Behind-the-neck BB Military Press (because the Rear Flye was being used) and it caused a LOT of pain in both delts (especially right), so next week I am definitely staying AWAY from them! Even though training is still nowhere near Maintenance, it has been fine, the shorter sessions actually working in well with my working hours. Doing what I can, because NOT doing anything is NOT an option!

Joints: Shoulders have still been a nuisance, although the pain more manageable than it was the last couple of weeks. Wrists have been better too. Knees and hips are what are starting to bother me now, but nothing I can't handle.

Nutrition: Back on the 16-hour fast/8-hour eating window that my body responds best to - with the exception of Wednesday, where it was flipped the other way around. Food had been fairly clean this week, and the days where I have eaten just before passing out at night are the ones I have seen (and felt) the most difference in my body after. Only had a couple of days where not got my [UK] galleon of water in, and notice it the next day (especially when one of them was Wednesday - coincidentally my non-stop eating day LOL).

Overall Sense of Feeling: There have been a lot of changes made over the last week. I am so blessed and grateful for the people God has placed in my life, and at times have been overwhelmed that those I do not even know that well are willing to take the risk in supporting and helping me. God definitely is good and I have SO much to look FORWARD to! There is a smile in my heart and my soul has been stirred up, determined to step into the new as soon as I can!

2012 | Day 283: YOU HAVE THE POWER

MOTIVATIONAL OF THE DAY

YOU HAVE THE POWER

If you want something in your life, YOU have to go AFTER it. If you want something to change, YOU have to MAKE it happen. YOU have to DO it. YOU have to create your OWN future. YOU have the power to determine your DESTINY.

DELIGHT in the Blessings that have been given to you. OPEN your heart and allow people in. ACCEPT that people change and that sometimes it is time to let them go to allow something better to become. TAKE the chance because it might become something more precious than you ever imagined. NEVER settle for less than what you deserve.

If life is not the way you desire it to be, KNOW what you want and then take the necessary steps to MAKE it your REALITY. You have always had the POWER and you always WILL. If you want something to CHANGE, you have to be the one to INITIATE that change. YOU have to be the one to see it THROUGH. You have to be the one to take RESPONSIBILITY for creating the OPPORTUNITY for your life to evolve and move to the NEXT level.

You should constantly be HUNGRY to become BETTER, never “settling” but always striving to BE the change you want to see. Although you never want to be “satisfied” to stay in one place, happiness is always there is you allow it to be, so enjoy the time you have and the people you have in it, and never take a moment for granted, even if you are not yet where and who you want to be. Life is a mountain that you NEVER stop climbing, but there are always plateaus along the way where you can pause and just ENJOY it, knowing how far you have come. Then you look UP and know that you can choose to stay where you are or keep ON climbing, the choice to continue all on YOU.

Take RESPONSIBILITY for your life. Accept the CHALLENGE to always climb higher. Determine to make your life what YOU want it to be. Know that the POWER to change lies with you. It’s all on YOU.

© 2012 Rosie Chee

TRAINING

Monday: HIIT Run

Tuesday: Arms/Abs

Wednesday: HIIT Run

Thursday: Full-Body

Friday: HIIT Run + Shoulders/Arms/Abs

Saturday: [First Leg] Men's Health [Chicago] Urbanathlon

Sunday: Day OFF

OTHER NOTES

Sleep: Been falling asleep almost as soon as I get to bed this last week, my body sleeping for 5-6 hours before waking, no alarms necessary, when I need to (and sometimes before, LOL). No "sleep-in" this week - not unless you count the 0315 waking this morning!

Mood: Throughout all the stress and recovery and pain, it has actually been pretty good this week - I am starting to come alive again and I love it!

Energy: I've been a non-stop machine from waking to passing out each day. Could feel my energy waning sometimes, but nothing a few chocolate truffles or something silly did not fix

Concentration: Has had to be there all week, and has been too - got a lot done (and a lot more to do!)

Body Composition: 8.3% bodyfat - so lost 0.2% bodyfat, which is ok considering the lack of training this week (AND all the eating). My delts and arms are definitely getting better re definition (maybe it's the pain?), arms full throughout the day.

Quality of Training: HIIT Runs are close to being back up to speed, doing 28-32 sprints during them. Resistance training has suffered a lot this week, because my delts are so sore - right IN the joint, especially my left, feeling the same way my right did last December before I woke up one morning and could NOT move it, so have tried to do what I could without trying to make things worse, although during Friday's session I literally had to PUSH my left arm up with my right because it was so painful and limited re active range of motion. Have not done any post-weights cardio, which I notice the difference with. Feeling a lot better with my training though, despite all the "setbacks". Saturday's training was a 4.2 mile obstacle run in Chicago, which was a lot of fun (and I definitely want to do MORE of such events)!

Joints: Shoulders have been MURDER. Sharp and constant pain in BOTH, left more than right. The pain has been affecting a few daily activities, but pushing through it, trying to minimize aggravating movement. Left wrist has also been acting up and I actually strapped it up some this week.

Nutrition: Still been with 12-hour fast/12-hour feeding window, eating a lot of "junk" amidst the "clean", but fairly ok for the most part. Feeling better limiting foods I am sensitive to, and will continue on with this, since my HEALTH demands it. Only had a couple of days where I've drunk enough water, so got to get back to my 4.5 litres minimum daily.

Overall Sense of Feeling: I am discovering that some of the dreams and desires laid on and uncovered in my heart this year are STILL there. It gives hope and birth to light, the opening of my soul for something I had closed myself off from [after everything that has happened]. I have found my smile again and it is REAL. There is so much MORE to life than what we see or think we know! Even though it is a learning process, I am keeping myself OPEN to the future that is being created, knowing that although it is not the one I had PLANNED, it will be so much better than anything I could ever have possibly imagined, because He keeps my soul close and only wants for me everything I have the potential to be and do and affect.

2012 | Day 269: THE LIFE OF YOUR DREAMS

MOTIVATIONAL OF THE DAY

THE LIFE OF YOUR DREAMS

If you want something you go AFTER it. You give it EVERYTHING to make it happen. You strive your utmost to make your dream a REALITY. Risks are WORTH it because you believe in your heart that what you want has no greater value than the sacrifices you make to achieve it. Focus NEVER wavers because seeing your dream manifest before you means more to you than anything else in this world ever possibly could. Constantly learning and GROWING and creating yourself, you become what you need to be to see your dream come to fruition, to see it more than mere ideas or fantasy, because your life depends on it. It’s NEVER too late to start living a dream, and it’s never too late to TRY for one, because withOUT dreams our lives would be empty and meaningless.

Dreams make us HUMAN. They make us BELIEVE. They give us HOPE that there IS something MORE out there for us. They give us FAITH that we CAN make anything HAPPEN if our DRIVE is STRONG enough. They allow us to hold ON to something we should NEVER let go of, the CHILD inside every one of us that we once were and never stopped being, who looked at the world with eyes of WONDER, knowing that ANYthing is POSSIBLE and NOTHING is UNrealistic for those who DREAM, if only they OPENED their hearts and minds to SEE.

Open your heart to BELIEVE. Let your inner child FREE. Explore the world with eyes of PERCEPTION and POSSIBILITY. If you want something with all your soul then never let it go and do all in your power to make it HAPPEN. Let the people you cannot ever bear to live without know how much they MEAN. Live the life of your DREAMS.

© 2012 Rosie Chee

TRAINING

Monday: HIIT Run + Shoulders/Hamstrings

Tuesday: Arms/Abs

Wednesday: HIIT Run

Thursday: Full-Body + Post-Weights Cardio 20 min

Friday: HIIT Run + Shoulders/Arms/Abs

Saturday: Run 3 miles

Sunday: Day OFF

OTHER NOTES

Sleep: Has been fairly good for the most part - regardless of what time I go to sleep at night, been consistent in getting up between 0430-0500 Monday through Saturday. Today I didn't get up until just after 1200, but only because I went to bed ~0330 and allowed my body to "catch up" on the sleep it has NOT been getting throughout the week.

Mood: Ups and downs this week. At the end of the week crashed hard - a long time in coming after the last 8-9 months - and now it's just getting through as I pull myself out of the wreck.

Energy: Was high all week until Friday morning - during training when I emotionally crashed, my body crashed with it and I just had nothing left in me.

Concentration: I've tried really hard this week, which has been frustrating in some areas, seeing nothing for the effort. At the same time, a lot has been going on and NOT being there has NOT been an option!

Body Composition: 8.1% bodyfat - lost 0.3% over the last week, simply from getting back into training (since EVERY day except Wednesday has been terrible re nutrition), even though I was not even at 75% of Maintenance training. The definition in my delts and arms has been coming out more and more as the week progressed (the "bad" eating just brought them out MORE, even if I felt it "softened" the rest of me for a bit) - I definitely have the most muscle mass in them both that I have ever had, which is nice and brings a sense of satisfaction, since I have worked so hard to "bring them up" and struggled so much with issues re pain and injury to them.

Quality of Training: Training has been ok. A lot of pain, especially during my Friday resistance session, in BOTH my delt/biceps' tendons, and just pushing through it, because physical pain is preferable to other pain. Have done a little more running as well this week re cardio (back to HIIT sprinting OUTSIDE), which has made a difference. The cooler weather has also been much better for me and I can actually BREATHE when I'm running outside, instead of feeling like I am suffocating. Back to no less than MAINTENANCE training next week!

Joints: A lot of pain in both my anterior delt/biceps' tendons AND my wrists. My left wrist has been in more pain than my right, but I am noticing it is in CONSTANT pain, and even something like DRIVING aggravates it to the point where I don't want to be doing much of it.

Nutrition: Has been TERRIBLE. Appetite has been much higher than usual this week - aside from yesterday, when I literally had none and did not want to eat for most of the day (which indicated something seriously wrong) - and have NOT followed the 16-hour fast/8-hour feeding window for any day except Wednesday, more along the lines of a 12-16 hour feeding window and 8-12 hour fast. Hasn't seemed to affect my progress too much though, which was a little surprising. I also haven't been drinking my usual 4.5 litres of water a day either, barely getting in ~3 litres, which has made a small difference in how I feel.

Supplements: Although not a supplement per se, I have been using NO Infuse several times a day (pre-training, post-post-training shower, and pre-bed), and I believe that it's the factor having the primary difference re my delt (and bicep) development, allowing me to work through the pain and still get results.

Overall Sense of Feeling: A lot of good things have happened this week amongst the crash, and I am truly grateful for those few special people in my life who have made all the difference during this time. There are going to be quite a few changes going on from the start of October - positive and motivating - and I am looking forward to them. LIFE OPENS UP WHEN YOU DO IT'S TRUE! IT'S TIME TO REALLY MAKE THINGS HAPPEN! IT'S TIME TO START LIVING THE LIFE OF MY DREAMS!!!

2012 | Day 227: The Warrior In Me

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.

© 2012 Rosie Chee

Quote for Reflection: “I try to run, but the warrior in me won't run away. I try to hide, but the soul inside of me want to stay. A million times or more I thought it was the end, but here I am still standing the lion roars again. Many trials and tribulations along the way. My faith is stronger than my fears!” - Avadean Lewis

TRAINING


Monday - HIIT Run + Shoulders/Hamstrings + Post-Weights Cardio

Tuesday - Arms/Abs + Post-Weights Cardio

Wednesday - HIIT Run

Thursday - Full-Body + Post-Weights Cardio

Friday - Shoulders/Arms/Abs + Post-Weights Cardio

Saturday - Run 3 miles

Sunday - Day OFF

OTHER NOTES

Sleep: Have not been going to bed between 2300-0000 this week, getting up at 0430 - has not taken me too long to fall asleep once in bed, and almost half an hour after waking to "wake up", but it has been good for me and nice to be back on schedule.

Energy: Energy has been ok until between 1400-1500, when it fades for a while, leaving me quite lightheaded and like I want to pass out, but worked through it.

Joints: Shoulders - both have been aching badly. Wrists - more left than right, but have tried to keep it "firm" in training and not strap it up. Left elbow has been causing a few issues. Left hip also niggling, although not as bad as it was the last couple of weeks.

Body Composition: 8.6% bodyfat - a loss of 0.3% bodyfat. And that is with ONE bad MEAL this week - last Saturday, actually, also creating a 12-hour feeding window on that day. So, just goes to show that "dieting" or "being good" for ME means LESS progress than if I eat "normally", but with the 16-hour fast/8-hour feeding window, and I was even told that this morning, LOL - "your body doesn't work when you're dieting", so those who have read my interviews where a couple of actual meal examples are given, re quantity and in general the good given, is what gives me the BEST results. Not too pleased at the minimal progress, but with training not even at Maintenance and everything going on, I will take it - so long as I am where I want to be in 2-3 weeks.

Training: Back to training first thing in the morning before heading into work. Have been quite lightheaded during training, as well as nauseous EVERY session, particularly during weights, which is interesting the latter. Runs have also been on the slower side, but at least I am OUTside doing them again. Training has not QUITE been at Maintenance - since only done a few minutes of skipping instead of a 3-mile run on Tuesday and Thursday prior to going to the gym for resistance training, and evening runs either. So next week will be at Maintenance.

Supplements: Finished my tub of Assault last Sunday, so been without that this week as well, which might have made some difference in my progress.

Overall Sense of Feeling: Stressful week, full on and at times a little overwhelming, but I settled into it reasonably well and was starting to find my stride towards the end of it, which is good. I'm also taking most of the weekend to allow myself to just chill out and relax, so that will help as well, especially heading into next week, which is going to be even busier, but nothing I can't handle. NOT giving up and giving it EVERYthing!

2012 | Day 220: What The Future Holds...

MOTIVATIONAL OF THE DAY

Seeds of Greatness

There is a star inside every one of us just waiting to shine. There is a message of hope and faith just waiting to be told. There is a journey of suffering and triumph just waiting to be shared.

Your life is only a single thread woven in the strands of time, intermingled with those of the rest of the world. What difference could a single thread make you wonder? Let me tell you: A LOT. Take out that single thread and watch parts of the tapestry unravel, come undone, be destroyed, because EVERY single thread has a PLACE, a part to play, SIGNIFICANCE, even if you do not see it.

There is a reason that thread is in that particular spot, touching and passing, curling around, moving under and over, changing the course of other threads. Imagine the impact that such a tiny thread can make in where it is positioned, how it is woven around and through others.

There are seeds of greatness inside all of us. Some of us just don’t know it yet. When you find them, water the, feed them, nurture them. Watch them grow and unfurl, and as you grow with them, opening up your soul to life and everything it has to offer, your confidence in yourself and your own abilities blossoming, seeking to climb mountains that you once might never thought you could climb.

What has passed has passed. There is NO going back now. Once those seeds take root, they will change you; as you in turn will change others. Look FORWARD to the path up those mountains and know that whatever the past holds, the future holds much, much more!

© 2012 Rosie Chee

Quote for Reflection: “You have seeds of greatness in you. Keep growing, keep reaching for new heights. Your best days are still out in front of you.” - Joel Osteen

TRAINING

Monday - HIIT Treadmill (warm-up to weights) + Shoulders/Hamstrings + Post-Weights Cardio

Tuesday - Arms/Abs + Post-Weights Cardio

Wednesday - Day OFF

Thursday - HIIT Run + Full-Body (split into three separate sessions) + Post-Weights Cardio (after first session)

Friday - Arms/Abs + Post-Weights Cardio

Saturday - HIIT Run + Shoulders

Sunday - Day OFF

OTHER NOTES

Sleep: Body is just falling asleep when it pleases - for example, both Thursday and Friday night, just closed my eyes when I was lying down and next thing I know it's the next morning (struggling to get up to my alarms - even set a little later than "normal"). Did not sleep much the first half of the week though - went to bed just before midnight and could not get to sleep for ages - so maybe it is "making" up for it.

Energy: Been very fatigued this week, feeling light-headed a lot, especially during training, brain kind of turning to "mush" between 1500 to 1600 most days, on overload from all the mental stimulation, on top of intense training. A lot of comments on how "tired" I look, although, as I replied, "this is how I usually look" LOL. Working on bringing that energy up - maybe better sleeping patterns and less stress (hopefully from next week) will help some.

Joints: Shoulders more than ever, especially towards the end of the week. Left hip not as much pain this week as last. Both wrists niggling rather annoyingly.

Body Composition: 8.9% bodyfat - a minute loss of 0.1% bodyfat. And that's with only ONE bad MEAL this week - just goes to show how BACKWARDS my body is, when I get the LEAST progress being "good" as everyone else deems it to be!

Training: The routine did not happen this week either - work got a little messed up and everything was very stressful. Training WAS done, albeit TWO days off this week because I was so shattered. Managed to get all my sessions in, even if I DID have to "finish" Friday's session on Saturday morning (because I passed out ~2000 Friday, when I had planned on finishing it as a second session that night). Should be able to have more structure to my training times next week, as I settle into more balanced and new working hours.

Overall Sense of Feeling: Another stressful and busy week. However, a little more "calm" this week in my mind, as some things "settle" down and come "into acceptance". NO excuses or allowances henceforth for NOT being able to train and do EVERYthing on a schedule of MY choosing!

2012 | Day 214: Life is a tangled twist...

MOTIVATIONAL OF THE DAY

Tangled Emotion & Twisted Experience

Life is a tangled twist of emotion and experience. Sometimes the things we never wanted, once we have them, we discover are the things we never want to live without. Sometimes the ones we love hurt us so deeply and completely we wonder if we will ever heal, and when we finally do, only to be splintered into pieces again. Sometimes we hope for what seems like a lifetime, and just when that hope has all but gone, something happens to make us believe again and desire to hold onto that hope. Sometimes we are just prisoners in a cage of our own making, and by the time we realize it, have come to call that cage “home” and do not want to leave the confines of comfortability. Sometimes life can seem so very much more than we can handle, and just when we are ready to leave we discover that we in fact want to live, and live as hard as we can until there is no more life left in us.

Life is a tangled twist of emotion and experience, a stage where every player has an important role, whether they know it or believe it or not, and it’s not over until it’s determined that that player has nothing left to love or break or hope for or give, until that player has no more spirit left to fight.

Life is a tangled twist of emotion and experience and we ALL live it.

© 2012 Rosie Chee

TRAINING

Monday - HIIT Treadmill (warm-up to weights) + Shoulders/Hamstrings

Tuesday - Arms/Abs

Wednesday - Day OFF

Thursday - Day OFF

Friday - HIIT Run + Full-Body + Post-Weights Cardio

Saturday - HIIT Treadmill (warm-up to weights) + Shoulders/Arms/Abs

Sunday - Day OFF

OTHER NOTES

Sleep: Been working right through all week, so going to bed every night (except for last night) about half an hour after getting home from my night work. Has taken me 30-60 minutes to get to sleep each time, sleep broken, waking on and off until I've had to get up in a few hours to start all over again.

Energy: Whether I've had energy or not is not relevant - even though I've been dead on my feet and tired as hell all week, I've HAD to be up and about, doing everything - and training has suffered a little because of this over the past week.

Joints: Both shoulders and left wrist have been in a lot of pain this week.

Body Composition: 9% bodyfat - so a loss of 0.3% bodyfat. However, despite having THREE days OFF training this week and what training I HAVE done only 30-50% of Maintenance, this is ok. I FEEL a lot better than I did last week, and abs are actually starting to come in more.

Training: 2-a-day training did not happen this week - instead I was working every day from 0800 through to 2200-2300, on top of trying to manage study, so I just got in what training I could (did ALL my resistance sessions at least, even if shorter than usual) in the gaps between morning and night work. I DID add in some TRX training for my shoulders and hamstrings this week, as a change re weights, especially for my shoulders and it helped re the pain a little, although feeling DOMS from it (and I don't so much from weights). Definitely need to start running more, as well as making my HIIT LONGER again - have been using the treadmill for ~10 minutes, which is not conducive to my lower legs and certainly not to progress. I don't work as much this coming week, so will be focusing primarily on getting back into a routine that I can STICK to - a little hard when working hours have been all over the place, most of which is very last minute.

Supplements: Last day of Compound 20 today. Have been using UR Spray since 1 August, at 50 sprays twice daily - post-am and post-pre-bed showers.

Overall Sense of Feeling: This week has been a huge "stress" week - it seems sometimes that God wants to see how much I can handle when my life is ripped apart and turned upside down, which is ok but not ok at the same time, and I have held a lot back this week, just wanting to get through. Now I get a day of "rest" - I have work to do, but are going to try and put that aside until tomorrow, so that I CAN give my mind SOME downtime, since the overload it is on is NOT the "good" kind. Despite all that, it HAS been a productive week - a lot of CHANGES set in motion and things to look FORWARD to.

2012 | Day 207: Light Up The Darkness

MOTIVATIONAL OF THE DAY

FITNESS IS A WAR

We were born into a world where we must fight to survive, where war has become a LIFESTYLE. War against others. War against ourselves. There is no escaping it.

FITNESS is a lifestyle. It is a war. An endless battlefield of obstacles, of constant challenges and opposition. Day in and day out, strategy and planning, living to get through. Living to survive.

The enemy is not the ONLY thing you have to worry about. Your biggest threat is NOT the enemy. It is YOURSELF. It is not your enemy you fight against every day. It is yourself: Your fears, shortcomings, and weaknesses. Weakness can manifest in many different ways: Through excuses, indecisiveness, instability, and retreat. You must learn to overcome it, to conquer it, to set it aside, so that you can be victorious in battle.

There are times to sit back and observe, reconnoitre. This is NOT one of those times. This is the time to ATTACK. Be bold. Be strong. Hold yourself firm in your conviction. Surge forward, fighting. Hold nothing back. You cannot afford to. Once you commit, you COMMIT. There is NO going back, only going forward. Make each advance count, each sacrifice matter.

Live for this. Live to make your mark, to make your life count for something. If you live for nothing, you will die for nothing. That is no way to live, no way to be remembered. Be someone who moves from strength to strength and NEVER lets the word ‘impossible’ hold any power. Be remembered for being a WARRIOR, a fighter, a survivor.

Fitness is a lifestyle. It is MY lifestyle. My war. Is it YOURS?

© 2011 Rosie Chee

Image courtesy of Walt Ostarly

OTHER NOTES

Sleep: Barely a few hours every night/day.

Energy: My energy has been back this week - although taking a couple of hours to "wake up" once I get up or "waking up" late at night when I should be going to bed, but not being able to go to sleep DURING the day even if I have only had a couple of hours of sleep.

Joints: Both shoulders and wrists, as well as my left hip, have been in a lot of pain this week, affecting my training to some degree, so I adapted a lot of it.

Body Composition: 9.3% bodyfat - so a loss of 0.3% bodyfat. Still far too high for my liking, although given this week's nutrition, training, sleep, and stress, it IS progress.

Training: Back to 2-a-day training from next week, since even 2-3 days a week of doing 3-7 mile run helps my progress re leaning a lot. Resistance training going to be changed a little, after what was experienced this week, experimenting with and trying a few more different things.

Nutrition: Back doing what works best for my body re Lean Gains 16-hour fast/8-hour feeding window from Thursday, and it has made such a difference in how I look and feel already - although not important like body composition, lost 9.4 pounds in that brief period of time alone (albeit no doubt predominantly food and water weight). Definitely NO deterrence from it henceforth, and determined to have only a SINGLE "cheat" day a week, as I work on leaning down.

Supplements: Not a "supplement" per se, but I WILL be adding in UR Spray next week (when it arrives), as that "little bit extra".

Overall Sense of Feeling: Stress has been a dominant factor this week as my workload increased alongside study. It has been a struggle to train - and want to sometimes, motivation, although it should be high HIGH, a little down, influenced by internal and external factors. Lack of being in a schedule re wake, train, work, sleep, etc. again has had some effect - although re work, this is something I have only a small input of control in, and changes on a weekly basis - especially since my work has primarily dictated my sleeping patterns (i.e. working nights and not being able to fall asleep until 0430-0530 and then having to be up again by 0700-0730 for morning clients), but I am going to make it WORK from next week without fail. Most of my travel for the rest of the year has been decided and blocked out - all of which I am looking forward to, especially as some of it will give me a "break" (if I can allow myself to relax). My mind still NEVER turns off, but I am used to it, making sure that it is being PRODUCTIVE.

2012 | Day 200: Broken Blade Sharpening

MOTIVATIONAL OF THE DAY

Pursuit of Happiness

Happiness can be something that eludes us - until we realize that there is NO destination to being happy, that everything we have to “be” happy is WITHIN us, if we but ALLOW it to be. The simple thought of someone special, a memory, a smile, something that makes us laugh - all of those things release the happy inside, allow us to let down the walls that we build around ourselves for the briefest of moments.

Happiness is a CHOICE. Life can be falling apart around you, the worst possible situation you can think of you find yourself in, and you can STILL find the happiness lurking in the shadows - it IS there, even if it IS hiding in the depths of your soul, in a place you would never have imagined it to be.

EVERY day we make the choice - conscious or not - on whether or not we will be happy. Happiness is not just a choice, but a state of MIND, and even if our heart is breaking, our soul is distressed, we can still make the choice to look for the positive in the negative, at what IS going right in our world, and be thankful that we are still alive to appreciate the beauty that we have in our lives.

Quote for Reflection: 

TRAINING

Day OFF

Yes, I know that I had Monday off, but I am also going to allow today to be off, as it was scheduled. Really has been THREE days "off" this week (since yesterday was not much and at the very start of the day), and I think my body has NEEDED it - THIS is the "Week Off" that is has been "begging" for over the last couple of weeks. So now that is has had it, it's time to return to being ME!

OTHER NOTES

Sleep: Woke after ~9 hours and then went back to sleep for ~3 more, making an excessive ~12 hours of sleep.

Mood: Interesting.

Energy: Fatigued.

Stress: HIGH.

Body Composition: 9.6% bodyfat at 120.8 pounds - lost 0.4% bodyfat over the last week, which is interesting given that I [really] only did four days of training (maybe the time off helped some, given that my body hasn't had a break in 28 weeks and even last week, which was deemed an "easy" week still was reasonably active) and my eating was only good for a single day this week. That said, the second half of the week I started back on Erase, Alpha-T2, and Shred Matrix, and yes, whilst supplements are not to be predominantly relied on, just indicates a little how much difference these make to me personally (EVERYTHING should ALWAYS be taken on a case-by-case basis, especially since everyone is different - this is just an example of my body chemistry and history). I am so uncomfortable in my own skin, little but disgust for what I see and feel - the only GOOD thing about it right now is that my delts and arms are symmetrical re girths, the biggest that they have ever been, with the most muscle mass that they have ever had. I HAVE to lean and "slender" back down to what IS comfortable re body composition and size - keeping my delts and arms as big as possible (they're the ONLY areas of my body I want and do not mind muscle growth).

Overall Sense of Feeling: Whether it has "looked" like it or not, I've slowly been destroying myself with a lot of things over the last ~8 weeks and it's time to STOP - with my schedule so full the next few months, more destruction is NOT conducive, desired, or allowed. Training is going to go back to being as intense and hard as I can possibly make it - likely to change some things though, since my shoulders are really causing major issues right now. Eating is going to become CLEAN and "good" - the two times in the last 18 months when I have NOT followed my 16-hour fast/8-hour feeding window I have done a lot of damage to my body, and all it has done is solidify to me that this is the best nutritional protocol for my body re meal timing (IN that 8-hour feeding window I've never had an issue eating what I want and it not affecting my body composition too much, but eating ALL the time, even if it is a similar caloric intake has done some SERIOUS damage). The onus is all on ME and I accept full responsibility for the damage I've done - it's time for ACTION and coming out of the darkness with a vengeance, to use what I've learnt and discovered to give myself the opportunity to grow even more and become BETTER OVERALL.

Other Notes: I am going to continue posting my Motivationals daily, but updates are likely to become weekly reports re progress and everything else henceforth.