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


Motivation & Inspiration
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Motivation & Inspiration

"Absorb what is useful, discard what is not, add what is uniquely your own."
- Bruce Lee

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

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

Rhodiola Rosea

Rhodiola Rosea is one of the most versatile adaptogenic herbs available. Able to be used by both males and females, it has myriad benefits for the body, including but not limited to hormonal modulation, endurance and energy enhancement, blood-sugar regulation, antioxidant effects, aiding in recovery, nervous system support, with mood balancing and anti-depressant properties, being cardio-protective AND having great promise in helping with a variety of psychological and physical conditions and disorders.

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Welcome to the fourteenth edition of my Newsletter! September was an interesting month, but more than ever it cemented in my mind how when you REALLY WANT something you do NOT allow yourself to make excuses on why you are not taking steps towards making it HAPPEN! I see too many people desire but never be prepared to FOLLOW THROUGH on that desire, making every excuse possible on why they are not or think they cannot achieve their dreams. Because excuses they ARE - if you TRULY want something you do EVERYthing possible to get it, period! And NOTHING is "impossible" for those who BELIEVE!

This month in the 'Training' section, I have given several simple tips to ensure that you do NOT have to skip your training, regardless of what is going on in your life.

In this month's 'Nutrition' section, I have made some notes on how you can ALWAYS get results with your diet.

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.

Life OPENS up when YOU do! It's time to STOP making excuses and start LIVING! LIVE the life of your DREAMS!


Get Your Training In

We all lead busy lives. We all have times when life does not go to plan. We all have moments when we have to "freestyle" it. Accept it. When that happens and you can't make your usual training session because of time constraints, additional working circumstances, changes in schedules, or are limited in what you can do because of injuries, others, and life in general, you should have a BACK-UP plan to ensure that you get done what you need to do to make your goals become more than a fantasy.

  • If you are limited in how long you can spend in the gym, have a training session that you can easily ADJUST RE TIME, something as simple as a circuit, the time you have available determining how many rounds of it you are going to do on any given day.
  • If you cannot make it to the gym, have a training session that is NO GYM REQUIRED, whether a high intensity interval training session or a bodyweight/calisthenic routine that you can easily do in your living room or a hotel room.
  • If you are determined to make it to the gym, but have limited time and are rigidly set in your schedule, INCREASE THE INTENSITY by cutting down on your recovery time or lifting heavier for fewer reps/sets.
  • If you are in a new or different gym to your usual one and they do not have what you want, know how to adapt your training session to USE EQUIPEMENT AVAILABLE to complete what you need to do.
  • If you simply cannot get a training session in and end up MISSING A DAY, don't sweat it, because as long as you are consistent with your training (and nutrition), it will not affect your progress.


Make It Your Own

No one is perfect and no one expects you to be. No one is the same and you should never try to be like anyone else. Embrace what makes you different and unique. Then use those differences to create the best possible nutrition plan for YOU, based on what works for YOU. Regardless of whether or not what you do is "acceptable" or "normal" based on generalizations you are TOLD "work the best", do your OWN thing, because that is what is going to give the BEST results for YOU. It might not work for anyone else but you, it does not matter and you should not be concerned with anyone else, your focus on YOUR goals and what you have to do to accomplish them.

If it doesn't work for you, DISCARD it. If it does work for you, KEEP it. CONSTANTLY manipulate and adapt what works and what does not until you find the right combination of factors SPECIFIC to YOU. As your body changes what works will also change, so it is very important to KNOW your body and its responses to EVERYthing. As well as knowing your body, learn how to be FLEXIBLE, able to adjust to change without it upsetting you and your structure.

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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