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


Motivation & Inspiration
Forums & Supplements

Motivation & Inspiration

"I fall, I rise. I make mistakes, I live. I've been hurt but I'm alive. I'm human, I'm NOT perfect, but I'm thankful. For through them, I've LEARN to appreciate LIFE every moment."
- Unknown

For your daily dose of motivation, check out my Motivationals.

Forums & Supplements

SNO Forums

  • The latest bodybuilding and fitness forum
  • Discussion and information on supplements, nutrition, and training
  • Cheap prices on supplements in the Sports Nutrition Online Store


RecoverPRO is AI Sport Nutrition's branched chain amino acids' (BCAAs) product. Especially with the Red Raspberry flavour, RecoverPRO is a hit across the board with users, and I personally love how it tastes just like the sweet tartness of real raspberries. BCAAs are excellent for myriad purposes, including recovery. For more information on RecoverPRO, check out the product write-up.

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Share RCF Newsletter


Welcome to the 18th edition of my Newsletter! Yesterday was the inaugural Member Appreciation Day for the Anytime Fitness clubs that I am a part of. It was amazing seeing the interaction between staff and members, everyone knowing that everything they do is appreciated by someone. Not only did it create community, but made you stop and take a moment just to remember to APPRECIATE everything that you have.

This month in the 'Training' section, I have outlined a brief high intensity training session that you can do in ~30 minutes.

In this month's 'Nutrition' section I have posted the Dutch Almond Butter Cake recipe that appeared in the December 2012 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.

The first month of the year is GONE. Look FORWARD. Look to the FUTURE, to the INCREDIBLE and WONDERFUL days to come! Make them MAGIC!


High Intensity Training

Also known as High Velocity Training, it is short, sharp, and INTENSE. Not only does it work the entire body to improve cardiovascular fitness, endurance, strength, and power, but it is a great thing to do as a group to build accountability and momentum in achieving your fitness goals.

Here is a brief sample session:

Perform each exercise for 40 seconds, before moving to the next, allowing a total of 20 seconds recovery time between exercises. Complete the entire "circuit" before taking a minute's break. Repeat three rounds and then stretch for ~5 minutes afterwards.

  • Squat Jumps
  • Plank
  • Barbell Push Press
  • Flutterkicks
  • Squat Thrust with Medicine Ball Wall Throw
  • Push-Up to Knee In (on BOSHU Ball)
  • Kettlebell Swings


Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

© 2013 Rosie Chee. All Rights Reserved.
Photography courtesy of Dan Ray.