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


Motivation & Inspiration
Forums & Supplements

Motivation & Inspiration

"The feeling of fear often means a big change is coming, and I think change is beautiful and wonderful and that's where we grow."
- Allegra Stein

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

Forums & Supplements

Check out Anytime Health

Your Supplement Regime

EVERYthing in your supplement regime should have a PURPOSE - either in aiding in the progress towards your fitness goal/s or providing a "need" not met in either your nutrition and/or training. Often people take a myriad of products with no real knowledge or reason to using them, aside from that they "read" or "were told" that it's "great" and "works" - if you are one of those individuals, it is time to analyze what you are using and REMOVE that which is UNnecessary. If you are someone who has been using a particular product chronically when it should be CYCLED, it is time to try and wean yourself OFF it and give your body a BREAK. EVERYone, it is time to REassess to ensure that your supplement regime is IN LINE with your CURRENT goals and needs.

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Welcome to the 20th edition of my Newsletter! My recent vacation was much needed and made me realize more than ever how important it is to RESET myself. In order to do that I have to CHANGE aspects and facets of my life and self, to ensure that I can make the best possible progress towards my goals and dreams, and ultimately, my future.

This month in the 'Training' section, I have introduced the TRX and given a sample TRX training session that you can add into your training programme.

In this month's 'Nutrition' section I have made several suggestions on what you can do to change your eating habits and get on track for better health.

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.

For ANYone change can be a scary thing, but it is NECESSARY in order to move FORWARD. Now is the time to look at the goals you set yourself at the start of the year (if you haven't already) and REevaluate them based on what has happened and how you have grown over the past few months. Once you've done that, determine your NEW path and EMBRACE the change COMING.



The TRX is a simple yet VERY effective piece of training equipment. Using only your BODYWEIGHT you can have as challenging a training session than if you used weights! The TRX is different as it SUSPENDS your body at various angles to work the muscles being targeted and really makes sure that at ALL times your CORE is being strengthened.

The following training session - TRX CORE 29 [Phase 1] - was designed by Brent Potter, Area Fitness Director of the Langley Anytime Fitness Corporate Clubs, and is one that I have done multiple times over throughout the last few weeks (albeit NOT having 15 seconds rest between exercises, but just doing 45 seconds on each before moving straight to the next, and often completing Phases 2-3 directly afterwards!):


Eating For Health

  • When you feel lethargic or need an energy rush, instead of reaching for processed, sugary foods, have a piece of fruit. Fruit is a great natural sugar, not to mention other beneficial vitamins and minerals, as well as a source of fibre, and some, granny smith apples for example, also contain pectin, known for aiding in fat loss and weight management.

  • If you are lactose intolerant but enjoy your dairy, try having Greek yoghurt instead of regular yoghurt. Not only is it a great source of protein (essential for maintaining muscle mass), but it also goes well with a wide variety of foods, like being used in dips and marinades, etc.

  • If you are sensitive to wheat but enjoy your starchy carbohydrates like bread and pasta, try a different kind, such as bread made from rice flour, or pasta made from vegetables or rice or eggs. They might taste "interesting" at first, but can be just as delicious and go well with all sorts of meals and/or dishes.

  • Include more fibre in your diet. A couple of apples or a handful of almonds can provide you with almost ALL of your daily fibre needs, withOUT feeling like you are forcing down a nasty-tasting supplement or feeling uncomfortable in the digestive process.

  • Start really being aware of what is IN the foods that you eat. If you are sensitive to something, limit your consumption of anything that contains it. Remember too, that you can DEVELOP food sensitivities as you get older or if you continuously eat the same food over and over without much variation.

  • Limit eating out to only once or twice a week at most and cook/prepare all your meals at home. That way you are going to know EXACTLY what your meals consist of and can ensure the best possible progress towards improving your health [and fitness].

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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