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


Motivation & Inspiration
Forums & Supplements

Motivation & Inspiration


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

Forums & Supplements

Check out Anytime Health

Supplementing Training and Nutrition

Supplements should SUPPLEMENT your training and nutrition - not the other way around. Anything that you use or consider using should have a PURPOSE - don't just use something for the sake of it. Make INFORMED decisions when considering supplementation - you should know what the product IS and DOES, not just using something because you "heard that it works" or because "someone recommended it". FInally, ALWAYS remember whenever you use supplements that not everything works for everyone, and not everyone experiences the same effects or has the same results as another when using a product.

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Welcome to the 19th edition of my Newsletter! Not only is May my birthday month, but it is also the month I am getting back into training again (the past few months have seen maybe twice a week training at best) and really focusing on getting my health AND fitness in order. It's about me, but it's also about being able to be there in the future for those I love. When you wake up you WAKE UP and this is my time. Plus, it's getting into the nicer weather and is time for everyone to PUSH HARDER than ever towards the achievement of their goals and dreams!

This month in the 'Training' section, I have given several tips to increase the intensity of your training.

In this month's 'Nutrition' section I have outlined a couple of ways on how to adjust your diet for the warmer weather.

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.

May has many surprises in store and you want to make sure you are READY to embrace them! So PUSH HARDER, up and FORWARD!


Increase Your Intensity

  • Decrease your recovery time - if you usually have a minute, try resting for only 30-45 seconds before your next set.

  • Add in different types of sets - superset, triset, drop-set, circuits, etc.

  • Add in exercises you don't like - there's a reason you don't like them and usually it's because they CHALLENGE you.

  • Sprint longer - if you do HIIT, increase your effort time, or do more of them.

  • Do Bootcamp - it's something you might not normally do and it will make you WORK.

  • Add post-weights cardio - if your goal is fat loss, add in ~20 minutes of cardio AFTER your weights for some additional "burn".

  • Work with a Trainer - a Trainer is going to push you BEYOND what you do yourself, to show you what you are capable of.


Warmer Weather Wonder

  • Sweeten Your Taste Buds - Eat more fruit. Not only is fruit a natural sugar, but it makes a great addition to any meal, either with it or after. Frozen fruit can make a delicious snack when the days get hotter, and if you don't feel like cooking, a fruit salad or fruit smoothie is not only fast, but refreshing.

  • Fire Up The Barbie - Now that ice and snow are not keeping you from outdoors, add variety to your cooking by grilling outside. Not only can having grilling on the barbie add a different taste than grilling on the stove or in the oven, it can also give you the opportunity to enjoy time with family and friends.

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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