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

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"Believe in yourself and all that you are. Know that there is something inside you greater than any obstacle." - Christian D. Larson

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

AnaBeta

AnaBeta is the latest phenomenon from PES. Users across the board love it and most say that it's the best natural anabolic that they have ever used, eager to use it again. But don't just take my word for it - review for yourself some of the various previous and live logs (sponsored and unsponsored) done on the product to make up your own mind. For more information on AnaBeta, check out the product write-up.



Contact Rosie

Email

Share RCS Newsletter

Introduction

Welcome to my first monthly newsletter. First I would like to say a huge thank you to those who support me; your encouragement and feedback means more than you can know. My career objective is to INSPIRE and MAKE A DIFFERENCE in others' lives, and you are part of what makes what I do so rewardable, why I love and will continue doing what I do!

In each edition there will be:

  • A motivational quote
  • Training information - whether it be a tip or sample session
  • Nutrition comments - tips or recipes
  • A brief note on the various bodybuilding and fitness forums and what's going on in the supplement world.

This month in the 'Training' section, the focus is on core training, and how you can strengthen your core for better functionality and overall fitness.

In this month's 'Nutrition' section, I share for the first time a recipe for the delicious and healthy muesli my Mum used to make when I was younger, that can be used for breakfast or as part of any of your meals during the day.

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.

Let's make this month one to remember!

~Rosie~



Training

The Core

A strong core is needed to balance out the lower back, as well as being important for balance and stability.

The term "abs" is often incorrectly used interchangeably with the term "core". Your "abs" are just your abdominal section (i.e. upper and lower abs and obliques); your "core" is the entire area, front and back, from your hips to your shoulder-blades.

Whilst exercises for the upper, lower and oblique abdominals are vital for building core strength and stability, even more important exercises to focus on are compound, multijoint exercises, such as the squat and deadlift, where the core is used to maintain posture and stabilization. Compound multijoint exercises incorporated into a training programme that includes circuits will help increase not just cardiovascular fitness, but muscular endurance and strength as well, components essential to overall fitness.

Compound exercises are also great for functionality, since the full body will recruit more motor units than working either just the upper or lower body alone. The more motor units recruited per session will have a greater increase in neural activity, which will train the body to work more effectively as a whole.



Nutrition

Mum's Muesli

When I was young Mum used to make breakfast. Ever healthy conscious, she never bought cereal or things like that, but made her own porridge (oatmeal, buckwheat, etc. - Mum liked to use natural grains) or muesli. Mum's muesli is something that I love, even now. It's so simple and easy to make and you can eat it at any time of the day as a quick, nutritious snack or part of a meal.

Ingredients

6-8 Cups Rolled Oats
1 Cup Coconut (shredded)
1 Cup Wheatgerm
1 Teaspoon Cinnamon
3/4 Cup Oil (Olive Oil)
3/4 Cup Honey (melted)

Other Optional Ingredients (to add on serving)

Nuts - almonds, walnuts
Seeds - pumpkin seeds, sunflower seeds
Dried Fruit - apricots, raisins
Fresh Fruit - berries, bananas

Directions

In an ovenpan mix together rolled oats, coconut, wheatgerm, and cinnamon, Add honey and oil and mix thoroughly. Bake at 225 degrees Fahrenheit for approximately 45 minutes, stirring every 10-15 minutes or when you can smell it cooking.

Serve

Serving size is up to you - I usually Use half a cup to a full cup. Can be served with milk or yoghurt - I prefer the latter, and the addition of other "ingredients".


Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

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