"Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee


Motivation & Inspiration
Forums & Supplements

Motivation & Inspiration

"I am one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do."
- Edward Everett Hale

For your daily dose of motivation, check out my "Motivation" column on WPM Women.

Forums & Supplements

Anabolic Minds

  • Second largest bodybuilding and fitness forum
  • Articles, blogs, information readily available!
  • Partnered with NutraPlanet for all your supplement needs

Joint Products

Osteo-Sport is one of the most complete "joint support" products on the market, IMO, aiding not just with the joints themselves, but tendon, ligament, and bone health as well. Joint support products are not just for use once you have been injured, but can also be used a preventative measure re injury, or simply help in maintaining or improving your joint health. For more information on Osteo-Sport, check out the product write-up.

Contact Rosie


Share RCF Newsletter


Welcome to the eighth edition of my Newsletter! It's been 12 weeks now since I started back training after a couple of months out because of injury. However, the "niggles" that started the domino effect of injuries back last December have been beginning to present pretty bad over the last week, and because I am determined NOT to have MORE time out from training I CONTINUE to do it, albeit carefully. Several of my Clients are also dealing with rehabilitating injuries. Thus, this edition is going to cover how to either maintain your current fitness level or keep making progress when injured [or facing the possibility of further injury].

This month in the 'Training' section, I have given several tips on how to keep your training going even when you are injured, because, let's face it, you can ALWAYS do SOMEthing, even if to just maintain your current level of fitness.

In this month's 'Nutrition' section, I have made a few notes on how to adjust your diet according to how active you can or will be during your injury, so that you don't let your conditioning "go" further than you have to.

If there is something that you would like to see in this newsletter, please feel free to contact me to share your thoughts and ideas, and I will be happy to include them in future editions.

God Bless and I Hope April is a Safe and Pain-FREE Month for Everyone!


Tips on How to Train During Injury

The FIRST priority when you are injured is pain management, following close on its heel, the REHABILITATION of your injury. Rehabilitation may take only a few weeks, but sometimes it can be a lengthy process of several months, and in rare cases, years. If you are going to train through an injury, train SMART - you don't want to make your injury worse or create new ones!

  1. Start off training the areas that are NOT injured - for example, focus on your upper body first if your lower body is injured and vice versa.
  2. Concentrate on strengthening all the areas AROUND the injured area that can or have the potential to affect the recovery of your injury.
  3. Know what you can AND cannot do. Do NOT do exercises that are going to aggravate your injury or make it worse, and if you ARE going to, do them in a manner that is LEAST likely to cause further damage.
  4. Introduce PROGRESSION in your training with your injured area, starting off as basic as possible (or at a level you can manage with little issue) and increase the degree of difficulty until your function is close to or back to "normal"/100%.
  5. Don't forget to include FLEXIBILITY exercises in your training regime, not just for your body flexibility, but more specifically for your injured area, so that it does not become tight or have the potential for complications later on.
  6. Focus on maintaining or improving your CARDIOVASCULAR fitness, even if it's as little as 20-30 minutes a day (in a mode of exercise that is NOT going to aggravate your injury).
  7. Remember that it's not a race. Injuries take TIME to heal. If you do too much too soon, then you could prolong your recovery time by causing further injury or another one altogether. Don't look at your injury as a liability (even if it might be at that moment), but as an opportunity to "rebuild" yourself, because more often than not (and believe me, I have DONE it), you can come back from injury BETTER than you were before!


How to Adjust your Diet when Injured

  1. Calculate your NEW Maintenance caloric level for the degree of exercise you are going to be doing - for example, if you were training hard six days a week and are suddenly unable to do little but sit or lie down, your Maintenance is going to be drastically reduced from what it was.
  2. Continue following your CURRENT meal plan, but taking into account your new Maintenance calories.
  3. Adjust your meal times according to whether or not you can exercise and what you are able to DO when training.
  4. Evaluate the foods that you usually eat. Some of them may need to be INcreased, whereas others may need to be DEcreased for the good of the recovery process - for example, increasing protein to help with muscle sparing and immune function, or decreasing wheat for controlling inflammation, etc.
  5. Try to choose and include nutrient DENSE foods in your diet.
  6. Adjust FLUID intake to take into account your new activity level.
  7. Go easy on the supplements. If you've been using preworkout products and fat burners, etc., there may be no reason for you to continue using them if you are unable to train. That said there may be some supplements that you currently do NOT use that it could be beneficial to add to aid in your recovery from injury - for example, fish oil or a joint support product, etc.

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

© 2012 Rosie Chee. All Rights Reserved.
Photography courtesy of Dan Ray.