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

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"SHATTERED FAITH: The opinion of others means NOTHING. When you let the opinion of others affect the way you think, act, and live...What you are really saying is "What you think of me is more important than what I think of myself". You cannot give ANYONE that type of power over you! We all enjoy the approval of others, but we DO NOT NEED their approval. YOUR OPINION OF SELF TRUMPS THE OPINION OF ANYONE ELSE! LET NOT ONE SHATTER YOUR FAITH."
- Jerry Beck

For your daily dose of motivation, check out my "Motivation" column on WPM Women - currently located at Rosie's MuscleRevolutionChee | Notes.



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

Protein

Supplements such as MusclePharm's MuscleGel Shots are easy to store (they fit into a pocket or briefcase) and convenient to use (you just rip the top off and are done in ~10 seconds). Not only that, but you get 22 grams of protein per shot and can complete your "meal" by having as well something like nuts/seeds or an apple (all also fast, easy, and unmessy to eat).

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Introduction

Welcome to the eleventh edition of my Newsletter! It has come to my attention that "staying fit while traveling" is an important issue, especially as more and more individuals travel far from home, often staying away for a week, even as long as months, as a necessity for their job and/or profession. I myself have personally travelled re work, having to live in and out of hotels, etc., so I do know what it is like.

This month in the 'Training' section, I have given several tips on what to look for if you are able to select your own accommodations, and, if you are not, what you can do to make the most of where you are staying and what they have available, to ensure that you do not miss your training if you do not want to.

In this month's 'Nutrition' section, I have given several tips on what to look for in a room/suite if you are able to select your own accommodations, and, if you are not, what you can do to make the most of where you are staying and what they have available, to ensure that your nutrition stays as much on track as possible.

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.

Half-way through 2012 already - how time flies! Let's make the second half of the year BETTER THAN EVER!!!



Training

What To Look For In Accommodations

  1. Whether or not the accommodations are partnered with a nearby fitness facility - if they are, guests usually get complete complimentary access to that facility, and if not complete, then a much discounted rate on usage of the facility.
  2. Somewhere that has a "Fitness Room", so that if you want to get in a training session, especially cardio (and do not want to do it outside), you can - most accommodations that have such rooms have limited equipment (although some have a wider range - just depends on where you are).
  3. Somewhere that has a pool - you can do a lot of exercise in a swimming pool and do not have to limit yourself to using "weights" only.
  4. If not partnered with a fitness facility and do not have a "Fitness Room", know where all the fitness facilities are in the area before you go - having knowledge of where they are can enable you to schedule in training sessions to your timetable, and whether or not you select accommodation closest to the facility you want to use or not, is entirely up to you.

If You Have No Choice

  1. If there is a "Fitness Room", see what equipment they have available - most have cardio, which you can use; and many also a selection of dumbbells, which you can do a lot of exercises with.
  2. If there is a "Fitness Room" but with extremely limited equipment, adapt your training to what there is - for example, if you want to do a Lower Body session, but only have dumbbells to use, you can incorporate calisthenics and plyometrics in with your weights to allow for intensity to the session, modifying certain exercises like squats and stiff-legged deadlifts to use dumbbells in place of barbells, etc.
  3. If there is no a "Fitness Room" look around for the nearest fitness facility and go there to train.
  4. Have pre-determined training sessions that you can do based on whatever circumstances you find yourself in, so that you ALWAYS have something you know you CAN do - whether it is as simple as a floor routine to do in your room, go outside for a run mixed with plyometrics, or a full-on resistance session.


Nutrition

What To Look For In Accommodations

  1. A room/suite that has a kitchenette - so that you can cook your meals.
  2. If no kitchenette available, a room/suite that has at LEAST a fridge/freezer, microwave, and kettle/coffee maker - so that you can store food and prepare meals when necessary.
  3. A room/suite with a fridge/freezer where the temperature in either is NOT dependent on the other - so that you can store food in both sections and not have them spoil in one or the other if you turn the temperature up or down in one.
  4. Somewhere close to a supermarket like Walmart, so that you can go and buy your food with little interruption to your timetable - food that is able to be easily prepared or carried with re meals.
  5. Somewhere close to healthy food outlet options or buffet restaurants - if you do not feel like cooking and want to eat out instead.
  6. Somewhere that has a complimentary breakfast buffet - so that you do not have to prepare at least that meal, and can take from it things like fresh fruit to snack on later in the day.

If You Have No Choice

  1. If your room/suite has a kitchenette you can cook your meals - requires a "food trip" to get what you need from the supermarket.
  2. Go to the supermarket and get a selection of food - cold (if you have a working fridge/freezer), pre-cooked, etc., so that you can prepare meals (i.e. if you have a kitchenette, you have more options, but if it just have a microwave, then you are more limited - so get what "fits" your availability re cooking facilities).
  3. Already know what meals you can and cannot do, based on what you might have available in your room - for example, if you have a kitchenette, you can cook up rice and meat and vegetables for a meal; but if you have only a microwave and kettle/coffee maker, then to make a similar meal, you would have to buy either cooked meat (hot or cold/precooked), vegetables that are ok raw or that can be steamed in the microwave (Birds Eye do this - as do many brands), and as optional 2-minute noodles cooked with hot water as your starch (if one desired), etc.
  4. If there is a complimentary breakfast buffet, you can have eggs and toast, oatmeal and yoghurt, fruit, etc., and take with you when you finish things like fresh fruit - to have with meals or as "snacks" later in the day.
  5. If you're only going for a few days and have no idea what your accommodations are going to be like, prepare all your meals BEFORE you travel - take with you in tupperware containers, ensuring that they won't spoil, or transport in "freezer" bags.
  6. If NO cooking facilities available whatsoever in your room/suite and you have to eat out, then know what you can and cannot do re food/meal options for your goals (and needs), and what you can "get away" with (if you have to).

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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