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

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"You are a custom-designed, one-of-a-kind, original masterpiece."
- Rick Warren, The Purpose Driven Life

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



Forums & Supplements

Anabolic Minds

  • Second largest bodybuilding and fitness forum
  • Articles, blogs, information readily available!
  • Partnered with NutraPlanet for all your supplement needs

Creatine

Creatine is not just something that athletes or trainees like competitive bodybuilders should use, but is a supplement that can be used by even the average individual, having myriad health benefits, including but not limited to cognitive function re improving memory and recognition, energy production, and joint lubrication, etc. There are many creatine products available, some straight creatine and others with other properties - each individual should choose the product best suited for their [goals and] needs.



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Introduction

Welcome to the ninth edition of my Newsletter! Fitness should not be a "quick fix" or temporary "solution" in your life, but a LIFESTYLE. YOUR lifestyle. Something that you live and breathe and simply DO EVERY day. Fitness is NOT about looking good. It is about HEALTH and making your body the BEST it can be. It is about creating the optimal environment for your soul to live in, aiding in the prolonging of your life.

This month in the 'Training' section, I have explained how to go about making fitness a part of your daily routine, and no, it does NOT have to be hours of exercise every day.

In this month's 'Nutrition' section, I have outlined what "lifestyle nutrition" is and should be, and how you can CHANGE your diet up at any time to achieve a specific goal for that phase or period of your life.

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.

Fitness doesn't have to consume your life or be the "be all or end all" of everything, but it IS important, so if it's NOT a lifestyle for you, then MAKE it one today!



Training

Lifestyle Fitness

You do not have to train like an athlete to be healthy and fit, and can improve or maintain your health and fitness with as little as 30 minutes of exercise three to four times a week.

You do not have to be a member of a fitness facility to do it either - you can do exercise routines at home specific for your goals and needs, or even get creative and use things such as parks to train in.

The easiest way to maintain an exercise regime is to exercise at a convenient time of day for you - for some it is first thing, others at lunch, others later in the day. Choose a time of day and stick to it.

Exercise at the same time each day you include it in your daily routine - no matter what time suits you, do it then. Doing things at the same time allows the body to get into a rhythm and will make it easier to form a daily habit.

You can have predetermined training programmes to follow or decide on the day what you will do - having something already planned out makes it easier to know that you will have something to stick to and assess progress with, but there are also times when you might have less time to work with or want to mix things up.

Once you know what you want to get out of exercise, ensure that your exercise programme is set up specifically for you to do that.

Be flexible - make allowances for when life "gets in the way" and you may not be able to exercise on a specific day or at the time you usually do. Adapt to the circumstances - if it means you miss a day or do it another day, or exercise later on any given day, then go with the flow, and if you have to miss that training day altogether, let it go and get back on track as soon as you can.



Nutrition

Lifestyle Nutrition

"Lifestyle" nutrition is a diet plan that you can follow ALL the time, with the only adjustments made to it changes re caloric intake, based on your goals and/or needs at any specific time.

There is no "one size fits all" diet and your nutrition plan should be SPECIFIC TO YOU, no matter how UNconventional or different it is from the "norm" or what is accepted.

Experiment to find out what your body responds best to - start off with a "base" nutrition plan and make weekly adjustments, based on your results for that week, especially if looking at achieving a specific goal.

Find out what your Maintenance calories are and adjust your caloric intake at any given phase based on your goal from that - for example, if you want fat loss your caloric intake will generally be lower than Maintenance; if you want to gain muscle your caloric intake should be above Maintenance; if you want a recomp your caloric intake ideally will vary across a range above, at, and below Maintenance, etc.

Find a nutritional protocol that you feel the best following and that works best for you - for example, I follow the Lean Gains 16-hour fast/8-hour feeding window, because my body feels and responds best to this method as opposed to eating every 2-3 hours; yet others will find the latter works better for them.

There is no set rule for what your macronutrient ratios should be - if you feel better with higher carbohydrates then have higher carbohydrates, etc. You do not have to follow 50:30:20 or 40:40:20 ratios re carbohydrates:protein:fat or anything specific - use what works best for YOU.

The foods included in your nutrition plan should take into account your individual tolerances and preferences - for example, if you are lactose intolerant then you are going to minimize anything containing lactose; or if you do not like eating bread then you do not have to eat bread, but can get your carbohydrates from other sources, etc.

Remember that our bodies are constantly changing and what works best re nutrition will change with it, so be prepared to change with it as far as eating habits, including but not limited to caloric consumption, timing of meals, composition of meals, foods consumed re what you feel and/or look best after, etc.


Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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