Rosie Chee Fitness Newsletter Editions

June 2013 | The CHANGE Edition

My recent vacation was much needed and made me realize more than ever how important it is to RESET myself. In order to do that I have to CHANGE aspects and facets of my life and self, to ensure that I can make the best possible progress towards my goals and dreams, and ultimately, my future.

This month in the 'Training' section, I have introduced the TRX and given a sample TRX training session that you can add into your training programme.

In this month's 'Nutrition' section I have made several suggestions on what you can do to change your eating habits and get on track for better health.

Check out the June 2013 edition HERE





May 2013 | The PUSH HARDER Edition

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...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.

Check out the May 2013 edition HERE





February 2013 | The APPRECIATION Edition

Yesterday was the inaugural Member Appreciation Day for the Anytime Fitness clubs that I am a part of. It was amazing seeing the interaction between staff and members, everyone knowing that everything they do is appreciated by someone. Not only did it create community, but made you stop and take a moment just to remember to APPRECIATE everything that you have.

This month in the 'Training' section, I have outlined a brief high intensity training session that you can do in ~30 minutes.

In this month's 'Nutrition' section I have posted the Dutch Almond Butter Cake recipe that appeared in the December 2012 issue of FitnessX Magazine.

Check out the February 2013 edition HERE





January 2013 | The GOALS Edition

It's New Year, the time when most start making "New Year's Resolutions"...the time to decide what you want to do with your life, determine the direction it is heading, and to give voice (if you have not already) to that you desire to accomplish over the next 365 days.

In this month's 'Training' section, I have given a few ideas on things you can challenge yourself to do in 2013.

In this month's 'Nutrition' section, I have outlined several tips on how to enjoy the holiday eating without doing too much damage.

Check out the January 2013 edition HERE





December 2012 | The BARE ESSENTIALS Edition

Too many people get caught up in the "hype" or the next "best thing"...There IS a reason why the BASICS work, why certain things ARE recommended, and why through time, no matter what else evolves or comes out, they are turned to time and again, included in WITH the "latest and greatest".

In this month's 'Training' section, I have made a few notes on getting back to BASICS re exercises that should form the core of your training programme and from which everything else can be created around.

In this month's 'Nutrition' section, I have given a few tips on how to set up a nutrition plan without having to get all complicated about it.

Check out the December 2012 edition HERE





November 2012 | The PLATEAU Edition

I see many people busting it in the gym day in and out, but then they suddenly come to a standstill, wondering why they are no longer seeing results like they were at the start, unsure of what to do, since what they have been doing WAS working. Plateaus are normal in [life and] training, but you do NOT have to allow them to last. If you know what to do, you can make them shorter, pushing on to achieve your goals.

In this month's 'Training' section, I have made a few notes on how to change it up to kickstart your progress again.

In this month's 'Nutrition' section, I have given a few tips on how you can manipulate your diet for continued results.

Check out the November 2012 edition HERE





October 2012 | The NO EXCUSES Edition

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.

Check out the October 2012 edition HERE





September 2012 | The ANNIVERSARY Edition

It's been a year since I published the first edition of my online monthly newsletter and it has been a journey for sure...

This month in the 'Training' section, I have given a "Workout Of The Year" from one of the many I have done over the past year.

In this month's 'Nutrition' section, I have listed some of the health benefits of having "An Apple A Day".

Check out the September 2012 edition HERE





August 2012 | The MOTIVATION Edition

The Olympics are the pinnacle event of any athlete's sporting career...even such elite athletes have times when their motivation drops, when they might wonder what they are doing everything they do for, when they need to rejuvenate and refocus themselves, inspired and remotivated to press on as hard as ever.

This month in the 'Training' section, I have given several tips on what to do to maintain motivation, refocus it if it is waning, or find it if it has been lost.

In this month's 'Nutrition' section, I have posted the recipe that appeared in the July 2012 issue (also in the upcoming August issue) of FitnessX Magazine.

Check out the August 2012 edition HERE





July 2012 | The TRAVELING PROFESSIONAL Edition

It has come to my attention that "staying fit while traveling" is an important issue, especially as more and more individuals travel far from home, often staying away for a week, even as long as months, as a necessity for their job and/or profession.

This month in the 'Training' section, I have given several tips on what to look for if you are able to select your own accommodations, and, if you are not, what you can do to make the most of where you are staying and what they have available, to ensure that you do not miss your training if you do not want to.

In this month's 'Nutrition' section, I have given several tips on what to look for in a room/suite if you are able to select your own accommodations, and, if you are not, what you can do to make the most of where you are staying and what they have available, to ensure that your nutrition stays as much on track as possible.

Check out the July 2012 edition HERE





June 2012 | The STRESS Edition

NO one is immune to stress, although some manage it better than others. Life is stressful, some periods more than others. When you get stressed, exercise can stop being important and you miss training because you don't feel like you can fit it in, losing out on the endorphins released and stress-relieving benefits it offers. Nutrition can sometimes become a coping mechanism, leading to overeating, gaining unwanted body mass...

This month in the 'Training' section, I have suggested some ideas on short training sessions you can do when you feel pressed for time.

In this month's 'Nutrition' section, I have given several tips on what you can do to minimize your "stress" eating or the damage done by it.

Check out the June 2012 edition HERE





May 2012 | The LIFESTYLE Edition

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.

Check out the May 2012 edition HERE





April 2012 | The INJURY Edition

It's been 12 weeks now since I started back training after a couple of months out because of injury. However, the "niggles" that started the domino effect of injuries back last December have been beginning to present pretty bad over the last week...Several of my Clients are also dealing with rehabilitating injuries. Thus, this edition is going to cover how to either maintain your current fitness level or keep making progress when injured...

This month in the 'Training' section, I have given several tips on how to keep your training going even when you are injured, because, let's face it, you can ALWAYS do SOMEthing, even if to just maintain your current level of fitness.

In this month's 'Nutrition' section, I have made a few notes on how to adjust your diet according to how active you can or will be during your injury, so that you don't let your conditioning "go" further than you have to.

Check out the April 2012 edition HERE





March 2012 | The HEART Edition

There comes a time in all our lives when the importance of our health becomes apparent - for some it is sooner than later. When that happens, you have two choices to make: Either you do everything possible to ensure your future health and fitness, or you do nothing.

This month in the 'Training' section, I have explained how you can train to optimize your cardiovascular fitness, to help decrease the risk of heart disease and other heart-related issues.

In this month's 'Nutrition' section, I have identified seven superfoods that can help improve your heart health.

Check out the March 2012 edition HERE





February 2012 | The MUSCLE Edition

This is my fourth week back in training after forced time out from multiple injuries...It is very apparent that I have lost the muscle mass that I have worked hard [TWICE!] to gain in my delts and arms...one of my goals over the next few months is to gain back the muscle my delts and arms...Several of those I have been working with also want muscle gains, so this edition is dedicated to everything MUSCLE.

This month in the 'Training' section, I have detailed the best exercises for building muscle mass.

In this month's 'Nutrition' section, I have outlined the optimal macronutrient amounts required for muscle growth.

Check out the February 2012 edition HERE





January 2012 | The SWIMSUIT Edition

It's summer in New Zealand (how I miss it), the time of barbeques, the aroma of the tropics, playing in the sun, sand and surf and swimsuits. Males want the washboard 6-pack abs to show off, females the flat and lean midsection of a fitness cover model.

This month in the 'Training' section, I have explained a couple of key factors in leaning out and building your midsection, so that when you ARE lean, you have the abs perfect for showcasing in your swimsuit.

In this month's 'Nutrition' section, I have outlined three simple but important tips that will help you transform your stomach from average into something that you can be proud to show off at the beach.

Check out the January 2012 edition HERE





December 2011 | The TRAVEL & HOLIDAY Edition

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.

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.

Check out the December 2011 edition HERE





November 2011 | The FAT LOSS Edition

It's getting to that time when people want to look their best for the holidays, when they will be seeing those they may not have seen in a while, or travel to different places. Many of my clients' goals include fat loss - for those reasons, as well as personal health and fitness - so this month we are going to look at how best to achieve fat loss.

This month in the 'Training' section, the focus is on how to train when your goal is fat loss.

In this month's 'Nutrition' section, I am going to outline 10 tips and techniques that you can utilize for effective and successful fat loss.

Check out the November 2011 edition HERE





October 2011 | The RECOMP Edition

Since, if left to its own devices, my body perpetually recomps, I thought it was only fitting to have a Recomp Edition.

This month in the 'Training' section, the focus is on how to train when your goal is a recomp.

In this month's 'Nutrition' section, I am going to explain briefly what Lean Gains is, my personal experience using my own adaptation of this protocol, and why I believe it is great as a lifestyle nutritional plan.

Check out the October 2011 edition HERE





September 2011 | The FIRST Edition

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.

Check out the September 2011 edition HERE

© 2017 Rosie's MuscleRevolution. All Rights Reserved. Banners.

Motivationals (excluding quotations) © 2011-2017 Rosie Chee.

RCS/Rosie Chee Fitness Newsletters © 2011-2013 Rosie Chee.

Photography courtesy of Tony Mitchell.