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

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"The starting point of all achievement is desire. Keep this constantly in mind. Weak desires brings weak results."
- Napoleon Hill

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

Cortisol Management Products

Using supplements that either decrease or manage cortisol can provide numerous benefits, including aiding in unwanted weight and more importantly bodyfat gain, especially in the abdominal area (since cortisol is released here). There are many "cortisol controllers" available - most contain a derivative of DHEA, if not DHEA itself. However, you do not need to use one, and although not as effective as the former, even something so simple as high-dosing antioxidants like Vitamin C can help you control cortisol.



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Introduction

Welcome to the tenth edition of my Newsletter! NO one is immune to stress, although some manage it better than others. Life is stressful, some periods more than others. When you get stressed, exercise can stop being important and you miss training because you don't feel like you can fit it in, losing out on the endorphins released and stress-relieving benefits it offers. Nutrition can sometimes become a coping mechanism, leading to overeating, gaining unwanted body mass, causing you to feel uncomfortable, stressing your body out even more as your mind reacts to your emotional and mental state.

This month in the 'Training' section, I have suggested some ideas on short training sessions you can do when you feel pressed for time.

In this month's 'Nutrition' section, I have given several tips on what you can do to minimize your "stress" eating or the damage done by it.

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.

DON'T let stress get the better of you or prevent you from living the life you want! Take CONTROL and OVERcome it today!



Training

Pressed For Time

You don't need to spend hours training to make progress and can get an effective training session done in 30 minutes or less. Just a few examples of what to do:

  1. Perform high intensity interval training (otherwise known as HIIT)
    HIIT can be done in as short as 12 minutes - for example, warm-up for four minutes, complete eight 20-second sprints/efforts with 10 seconds easy/recovery between, finishing off with four minutes to cool-down. If you want to extend your time a little, you can do more intervals re efforts, or increase the length of your efforts and recovery time.

  2. Do a Full-Body circuit (with or without weights, or a combination of both)
    Choose 8-10 exercises, one for each body-part and perform them one after the other without any recovery between exercises, using a weight that you can do for 10-15 reps per exercise. At the end of a single circuit, take a break for 30-60 seconds before doing it again. Depending on how long each circuit takes you, repeat 3-4 times (or more, if you have more time).

  3. Do a 10-set session
    Pick an exercise - preferably a compound, multijoint exercise - and do 10 sets of that exercise. Use the same weight for each set, each time doing as many reps as you possibly can (i.e. until failure). Rest for only a minute between sets.


Nutrition

Minimize "Stress" Eating

  1. Know your "triggers" - if you know what triggers you to eat, you can put measures in place to ensure that you do not eat, or, if you DO eat, precautions not to let it get out of control.

  2. Drink a glass of water or have a cup of tea before you "allow" yourself to eat - you may find that this takes away your desire to eat or decreases your appetite a little, so that you either do not eat when you do not need to, or eat less.

  3. Set yourself a specific number of chews before swallowing each mouthful of food - this will slow down your eating, which can potentially cause you to consume less from becoming satiated "faster".

  4. Instead of eating, find something else to do - for example, go for a walk, read a book, watch a movie, etc.

  5. If you are going to have "large" quantities of food, ensure that it is something that has little calories - for example, a salad, etc.

  6. Allow yourself only a specific portion of food and no more.

  7. Use a nutrient repartitioner/insulin mimic to aid in shuttling the nutrients into your system - these are especially useful for high calorie and/ or carbohydrate meals.

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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