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

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race."
- John Calvin Coolidge

For your daily dose of motivation, check out my "Motivation" column on WPM Women.



Forums & Supplements

The Muscle Forum

  • Opportunities to log different supplements
  • Competitions to win product and gear
  • Beta-test new products for companies like PES

Nutrient Repartitioners

Nutrient repartitioners and/or insulin mimics are excellent additions to your supplement arsenal over the holiday period, especially if you plan on (or are) going to be consuming a lot of calories and/or carbohydrates. The best one, IMO, is Recompadrol, albeit currently hard to find. NeoVar Recomped by Applied Nutriceuticals, although a creatine product, has nutrient repartitioning properties and is an excellent product. Slin-Sane by Genomyx is another effective insulin mimic. If you don't want to go out and buy a product, you can always create your OWN as well...



Contact Rosie

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Introduction

Welcome to the fourth edition of the RCS Newsletter! Thanksgiving has just been and both Hanukkah and Christmas will be here before you know it. This is a busy time of year, when people travel near and far to see family and friends and spend time with them. It's also a time of festivity, with lots of food and drink, work parties, and other celebrations. It can be a time when your discipline may stumble, or you think, "I'll be ok - I have the New Year to start working on my goals", and if you "let go", before you know it, you feel uncomfortable and want nothing more than to be back in shape as fast as possible.

Let me tell you a secret: You DON'T have to feel uncomfortable; you DON'T have to deprive yourself of all the festive treats and goodies; you DON'T have to let your training go; you DON'T have to let all your hard work up until now be for nothing. Want to know how? Then keep reading . . .

This month in the 'Training' section, I have given examples of several different types of training sessions that you can do at home (or in a gym - you would just modify them a little) when you find yourself with limited time to train.

In this month's 'Nutrition' section, I am going to outline several tips on how you can manage your eating habits over the holiday period, allowing you to still partake of them, but not ruin all the hard work you have put in over the last few months to get into shape for seeing everyone.

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.

God Bless and Take Care during this Holiday Season!

~Rosie~



Training

When You Have Time Constraints

You can get an effective and quality training session done in as little as 20-30 minutes if it is intense enough and in line with your goals (and needs).

Sample Training Sessions (taken from the article The Emergency Workout):

  1. Cards - Have a pack of cards. Assign an exercise (i.e. calisthenics, plyometrics, cardio, shadow boxing, etc.) to each suite or number (remove the Joker). Place the cards facedown in a stack. Pick a card off the top. Based on what it is, perform for either a set number of reps or period of time that exercise, until complete, and then pick up another card, to complete that exercise. Complete for 10-15 cards, depending on whether you select reps or time per exercise, for sessions lasting anywhere from 10 minutes to 30 minutes.

    Example of card deck session if doing an exercise based on card:
    * Ace - Shuttle Run 2 x 10-metres
    * Jack - Skipping effort 2 minutes
    * Queen - Squat Jumps 1 minute
    * King - Crunches x 50
    * 10 - Plank x 1 minute
    * 9 - Thrusters x 10
    * 8 - Walking Lunges x 20 paces out and 20 paces back
    * 7 - N-Up x 1 minute
    * 6 - Tai Chi Squat x 10
    * 5 - Push-Ups x 20
    * 4 - Shadowboxing 2 minutes
    * 3 - Jumping Lunges x 20
    * 2 - Overhead Push Press x 20

  2. Circuits - A high intensity session that includes cardio components (i.e. skipping, sprints, etc.) and resistance work (i.e. calisthenics, etc.).

    Example of a Circuit:
    * 1-3 circuits/rounds, of 8-12 exercises done with medium to fast tempo, with 30-90 seconds per exercise/station, 30-90 seconds between exercises/stations, and 2-3 minutes between circuits.

  3. Floor Routines - A combination of flexibility and resistance exercises that incorporate bodyweight and/or tube work.

    Example of a Floor Routine:
    Perform each exercise in order, adding another 5-10 reps per week:
    * Push-Ups 3 x 15
    * Crunches 3 x 10-15
    * Arm/Leg Raises 3 x 10-15
    * Elbow Toe Stand 3 x 30 seconds

  4. High intensity interval training (HIIT) - Efforts.

    Example of a HIIT session:
    * Start with an easy 4 minute warm-up.
    * Then do 8116 20-second efforts at maximal intensity, with either 10-seconds easy or break between each effort.
    * Finish off with 4 minutes easy to cool down.
    Can be done running (up and down the street or around the block), skipping, cycling (if you have a bike and a stationary trainer).

  5. High-intensity session - You can incorporate cardio (i.e. skipping) with body-weight exercises, calisthenics, and plyometrics, etc.

    Example of a high-intensity session:
    Perform two rounds of the following exercises in order, with no rest between rounds:
    * Skip 1 minute
    * Squat Jumps 1 minute
    * Skip 1 minute
    * Push-Ups 1 minute
    * Skip 1 minute
    * Supermans 1 minute
    * Skip 1 minute
    * Dips 1 minute
    * Skip 1 minute
    * Plank 1 minute


Nutrition

Tips for Managing your Diet over the Holiday Period

  1. Make sure you continue to get your galleon of water in daily - this will help in keeping your system clean, flushing the toxins from your bloodstream, and maintaining bodily functions.
  2. If you are going to snack, make sure that you have healthier options, such as fruit, cracker and cheese selections, nuts and seeds, etc.
  3. Get plenty of vegetables in for fiber.
  4. Ensure that you are consuming one gram per kilogram of overall body mass in protein - to ensure that you maintain your current muscle mass.
  5. Go easy on the drinks - choose lower calorie alcoholic beverages wherever possible, or have a red wine.
  6. The fresher and more 'naturally' prepared the food, the better.
  7. Give yourself a break if you 'screw up' - we all do it, and having 'bad' days here and there is NOT going to ruin the progress you have made, so long as you get back on track afterwards.


Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

© 2011 Rosie Chee Scott. All Rights Reserved.
Photography courtesy of Dan Ray.