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


Motivation & Inspiration
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Motivation & Inspiration

"Your thoughts are the architects of your destiny."
- David O. McKay

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

Magic Matcha

Magic Matcha is AI Sport Nutrition's [powdered] Matcha tea [product] - a Japanese green tea with many [health] benefits, inclusive of aiding with fat loss, antioxidant effects, boosting metabolism, decreasing cholesterol, and stress reduction. For more information on Magic Matcha, check out the product write-up.

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Welcome to the 17th edition of my Newsletter! 2012 has come and gone, almost like a quick flash of light. It's New Year, the time when most start making "New Year's Resolutions". I'm not a personal fan of this, as I believe that one should ALWAYS be setting goals and working towards them, setting new ones once those are achieved, moving forward and becoming better day-by-day. But, the start of a new year IS the time to decide what you want to do with your life, determine the direction it is heading, and to give voice (if you have not already) to that you desire to accomplish over the next 365 days.

This month in the 'Training' section, I have given a few ideas on things you can challenge yourself to do in 2013.

In this month's 'Nutrition' section, I have outlined several tips on how to enjoy the holiday eating without doing too much damage.

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.

It's a brand new year - a new start, a new chance, a new opportunity to do what you've always wanted to do and be all you want to be! Chase your dreams with fervent passion and make them your reality in 2013!


Challenge Yourself

Determine to push your body to its limits in 2013. Try things you've never done before. Set goals you might never have considered in the past. Challenge yourself to live life as fully and completely as possible, experiencing everything you can! Just a few things you can do:

  • Complete a Warrior Dash - one of the ultimate events, these challenge body AND mind.
  • Do a Charity Run - these are always going on, so why not support something you believe in and give back to the community at the same time.
  • Compete in an obstacle event - unlike a regular competition these events consist of myriad obstacles along the course, making for more challenges.
  • Go hiking - there are many beautiful national parks around, with amazing trails, with degrees of hardness from easy to hardest.
  • Take up a sport - if you have always wanted to play something but never done it, now is the time to look around, even for recreational leagues.
  • Train differently - try something new with your training programme; mix it up with exercises and modes you would not normally use.


Have your cake and eat it too!

Just because it's been "holiday" time and you've been going out [maybe] more than usual, indulging in things you might not normally allow yourself, does not mean that you have to "let go" of everything you have worked so hard to create this last year. Here are a few tips on how to "manage" yourself:

  • If you know you are going to have a large meal that day, if you can, time it so that it is your post-training meal - that way what you eat will go towards aiding in your recovery and less likely to be stored as excess energy.
  • If you are going to indulge in that which you know does not agree with your body, eat it as early in the day as possible - to give yourself time to feel better and your body to "recover" from it.
  • Make sure you are drinking enough water - if you are consuming a lot of carbohydrates this is especially important, to ensure that you get as little water retention as possible.
  • Portion control - instead of going overboard and loading your plate with eyes bigger than your stomach, give yourself "mental" portions, and if you finish your plate, allow yourself to go back for more with the same portions, so that you do not get "overfull".
  • Everything in moderation - there is nothing wrong with allowing yourself to "cheat", and if you have been dieting until now, it can actually help in your progress.
  • If you are going to do "bad" days, try not to do too many in a row, and doing every other day is better than every day for an entire week - keep your goals in mind even as you enjoy yourself.

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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