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


Motivation & Inspiration
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Motivation & Inspiration

- Gym Motivation

For your daily dose of motivation, check out my "Motivation" column: Rosie's MuscleRevolution | Notes.

Forums & Supplements

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Preworkout Products

Using a product to "motivate" one is not something I recommend. However, I know that there are times when using something CAN help boost one's motivation, whether it is simply to inspire them to work harder in training, keep going when they feel like stopping, or even to start a fitness plan. Preworkout products are often used to help with such "motivation" re energy and mental focus, alongside other desired "benefits". There are many preworkout products available and if you are going to use one, be sure to choose the one that is BEST suited to YOUR goals and needs. My personal favourite preworkout (and the only one I will now use) is MusclePharm's Assault - for more information on this specific product, review the product write-up

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Welcome to the twelfth edition of my Newsletter! The Olympics have not long started in London. The Olympics are the pinnacle event of any athlete's sporting career, an even higher honour than World Championships, especially in placing. Every athlete there has spent YEARS preparing for it - training like machines, living and breathing it, motivated by something greater than a simple desire to achieve. However, believe me when I tell you that even such elite athletes have times when their motivation drops, when they might wonder what they are doing everything they do for, when they need to rejuvenate and refocus themselves, inspired and remotivated to press on as hard as ever.

This month in the 'Training' section, I have given several tips on what to do to maintain motivation, refocus it if it is waning, or find it if it has been lost.

In this month's 'Nutrition' section, I have posted the recipe that appeared in the July 2012 issue (also in the upcoming August issue) of FitnessX Magazine.

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.

Life is exciting and it can only get better! So head up, eyes on the target, and just GO FOR IT!!!



  • Change your training programme up every few weeks. That doesn't mean giving it a complete overhaul, but something as simple as changing exercises done, splits, or recovery time, can make a difference.
  • Train with someone else who has similar goals to yourself. I know that you must always do what is right for YOU re training, but it never hurts to see what someone else is doing and perhaps try one of their sessions as a change in pace.
  • SEE your goals ALIVE EVERY day in your mind. Harness the power of thought and belief. Imagine yourself where you want to be - see it, taste, it, feel it, every sensation and feeling and hold onto that, using it to push yourself.
  • Take weekly relevant measurements to chart your progress towards your goals, so that you can see how you are going.


  • Take a step back and reevaluate your journey. Look at what you have been doing and then at your goal. Sometimes goals change, but for the most part, they do not - only the JOURNEY changes, whether by length or terrain. Reassess your progress towards your goals - if you have to extend your timeframe to goal achievement, then do it; if you have to change your training up, then do it; whatever you need to do to ensure that your mind is clear, do it.
  • Take a break. Not only your body but your MIND also needs a break. When you don't give your body a break it can impact the mind. Sometimes you need to take the time out to discover what you really want or to allow your body AND mind a chance to recharge.
  • If you usually do all your training programmes yourself, hire a trainer. Have them assess you and design something for you that will take you to your goals. Two minds and two sets of eyes are better than one and they may "see" something that you do not or have missed, or be able to teach you something different.
  • Make yourself ACCOUNTABLE to someone OTHER than yourself. Let others know of your goals and aspirations, and allow them to support you.


  • If you usually train with a specific trainer, train with someone ELSE. A "new" trainer, although still in line with your goals, is likely to get you doing things you have never done before and take you through sessions that will challenge you.
  • CHALLENGE yourself with something new. Explore different training methods and styles. Research techniques and areas that you have never really considered or looked at before.
  • Sit down and be HONEST with yourself - about what you want, where you currently are, and what you need to do to get there.
  • Put yourself in an environment CONDUCIVE to POSITIVITY and PROGRESS, with individuals who are striving for what you want or who are already there. Feed off the energy of such people and strive to motivate THEM. You'd be surprised at how much motivating others can help light that spark inside YOURSELF.


Checking out new recipes and trying different cuisine and foods can make your diet a little more interesting, and you might be inspired by a new way of eating or enjoy something you might never have otherwise discovered without experimenting with your nutrition.

Here is one...

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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