Rosie Chee is a lifetime natural athlete, personal trainer, and a contributing author for many popular magazines and websites.  Before getting her Bachelor of Exercise and Sport Science, Rosie participated in and won many New Zealand track and road championships for cycling in her age-group.  Rosie now focuses on her fitness and studies, as well as her online  training business Rosie’s Muscle Revolution.

1. Tell us a little about how you got to your current success level.

Through God’s Grace…And my [Life] Philosophy, “My Definition of a Champion” (below) says the rest…

Of all the things one can become in life, I can think of nothing better to be than to be a Champion.

A Champion is a WARRIOR.

A Champion NEVER settles; never gives up; they strive through the blood, sweat and tears to overcome ALL obstacles placed before them.

A Champion IGNORES the pain; they are the first to rise and the last to fall; they will keep on going until they collapse.

A Champion NEVER accepts defeat; ‘failure’ is not defeat, but a lesson on how to do better, how not to make the same mistakes.

A Champion may fall, but they ALWAYS rise again, fighting back harder than ever.

A Champion does NOT make excuses for their shortcomings, but pushes forward, turning their weaknesses into strengths.

A Champion burns with the fire of determination and passion; they dare to dream, dreaming of the stars and REFUSE to accept anything less than such heights as they have set their eyes upon.

A Champion NEVER backs down or strays from their path; they have a purpose and they will do WHATEVER it takes to achieve it.

A Champion has a PURPOSE, forging forward, open to possibilities, forever testing themselves, challenging the ‘impossible’.

A Champion gives EVERYTHING they have to their cause, holding nothing back, persistently pursuing their goals, dreams and desires with a vengeance to be the absolute BEST that they can be.

Do YOU have what it takes to become a Champion?

2. What do you think is the number one thing keeping you motivated?

Motivation is not a factor. Whether I feel like it or not, I do it. The primary reason I train so hard – aside from the fact that I used to train for 30-40 hours a week when I was a competitive cyclist – is because I HAVE to; training is the only thing that seems to allow my body to function close to “normally” physiologically without me having to resort to prescription medication/drugs – I have a blood disorder where my red blood cells can only carry TWO instead of the usual four oxygen molecules, and if I don’t train hard and push myself, I can’t breathe properly and have other health issues.

I want to be a living, breathing example of what CAN be done if you want it badly enough; to make a difference in others’ lives; inspire them, give them faith, hope, courage, and belief in themselves and their ability to succeed; to get them to constantly push themselves to new heights; setting goals and achieving them, aiming higher once those goals are accomplished.

It’s about being better than I was yesterday. Having a vision and not being afraid to take the risks required to make it a reality. Knowing what I want and no matter what happens, persevering, never “settling”, not making excuses but pushing forward, holding nothing back, forever testing myself and challenging the “impossible”, finding a way to MAKE it happen! NEVER stop striving to be the BEST that you can be! Think like a Champion! Train like a Warrior! Live with a Purpose!

3. What is your training routine like (Example of 1 week routine)?

Currently my training schedule is:

Monday: HIIT Cardio + Shoulders/Hamstrings + Stretch 20-30 min
Tuesday: Cardio 10 min + Arms/Abs + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min
Thursday: Cardio 10 min + Full-Body + Stretch 20-30 min
Friday: HIIT Cardio + Shoulders/Arms/Abs + Stretch 20-30 min
Saturday: Cardio 20 min + Stretch 20-30 min
Sunday: Day Off

I generally do not do any specific work for my legs as my lower body overwhelms my upper body – if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I do plyometrics, bodyweight, or deliberately use lighter weights for.

An example week of training for me (all examples of actual training sessions – from the week 7-13 May 2012, actually, so a little out of sync some days):

MONDAY

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Stretch 11 min

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A –
1. Behind-the-neck BB Military Press 5 x 12, 10, 10, 10, 10
2. Skip 5 x 100 revolutions
SuperSet B –
3. Rear Flyes 5 x 12, 10, 10, 8, 8
4. Skip 5 x 100 revolutions
SuperSet C –
5. Seated BB Military Press 5 x 8
6. Skip 5 x 100 revolutions
SuperSet D –
7. Plate Hammer Raises 5 x 8
8. Skip 5 x 100 revolutions
SuperSet E –
9. Single-Arm DB Lateral Raises 6 x 10 per side
10. Skip 6 x 100 revolutions
SuperSet F –
11. Side-to-side Plyometric Bench Jumps 6 x 30
12. Skip 6 c 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 107-110 rpm

Stretch 10 min

TUESDAY

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):
TriSet A –
1. Close-Grip BB Bicep Curls 4 x 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B –
4. Incline DB Bicep Curls 4 x 8
5. Straight-Bar Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C –
7. DB Zottoman Curls 4 x 10
8. DB Hammer Curls 4 x 6
9. Skip 4 x 100 revolutions
TriSet D –
10. Weighted DB Crunches (on bench, knees at 90 degree angle) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 105-108 rpm

Stretch 31 min

WEDNESDAY

Session 1

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 20 min

Session 2

Skip x 1,500 revolutions

Full-Body (30 sec rest between trisets):
TriSet A –
1. Single-Arm DB Bent Over Rows 3 x 8 per side
2. Push-Ups (feet on bench, hands on fists) 3 x 10
3. Skip 3 x 100 revolutions
TriSet B –
4. Behind-the-neck BB Military Press 3 x 6
5. BB Military Press 3 x 6
6. Skip 3 x 100 revolutions
TriSet C –
7. DB Lateral Raises 3 x 8
8. Alternate DB Hammer Bicep Curls 3 x 12
9. Skip 3 x 100 revolutions
TriSet D –
10. EZ-Bar Bicep Curls 3 x 21s
11. Overhead Rope Tricep Extension 3 x 15, 12, 10
12. Skip 3 x 100 revolutions
TriSet E –
13. Hanging Straight-Leg Raises (feet to touch bar) 3 x 10
14. Pikes (on floor) 3 x 15
15. Skip 3 x 100 revolutions

Post-Weights Cardio:
Skip x 600 revolutions

THURSDAY

Skip x 1,500 revolutions

Full-Body (30 sec rest between quadsets):
QuadSet A –
1. Rope Crunches 3 x 20
2. Reverse Curls (on floor) 3 x 10
3. Swissball Crunches (270 degrees to 180 degrees) 3 x20
4. Skip 3 x 100 revolutions
QuadSet B –
5. DB Bicep Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 20
7. DB Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C –
9. Rear Flyes 3 x 10
10. Alternate Single-Arm Plate Lateral Raises 3 x 20
11. Plate Hammer Raises (each hand with individual plate) 3 x 10
12. Skip 3 x 100 revolutions
QuadSet D –
13. Neutral-Grip Seated Rows (each hand with individual handle) 3 x 10
14. Push-Ups (feet on bench, hands on fists) 3 x 10
15. Stiff-Legged BB Deadlifts (on bench, BB reach down six inches) 3 x 10
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm

Stretch 39 min

FRIDAY

HIIT Run:
a. 4 min jogging
b. 40 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 27 min

SATURDAY

Session 1

Run 3 miles

Session 2

Skip x 600 revolutions

Shoulders/Arms/Abs (30 sec rest between quadsets):
QuadSet A –
1. Rear Flyes 3 x 10
2. DB Clean and Press 3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B –
5. DB Zottoman Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C –
9. Weighted DB Crunches (on bench, knees at 90 degree angle) 3 x 15
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 15
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 110-113 rpm

Stretch 26 min

SUNDAY

DAY OFF

You can actually see my daily training in my online Fitness Journal, The Female Terminator Chronicles: REVOLUTION OF A PURPOSE DRIVEN WARRIOR: http://rosiechee-terminator-fitnessjournal.blogspot.com/

4. What kind of cardio do you feel works best for you? (time, intensity, # days)

I prefer HIIT – simply because my body requires INTENSITY for optimal function. That, and even when I DO steady-state cardio, my heart rate is generally always above ~80% of my maximum heart rate. Having done 30-40 hours a week training when I was cycling, predominantly doing miles on the bike seven days a week, what I do now re training overall feels like NOTHING, and my body NEEDS to do cardio at LEAST 5-6 days a week.

5. What do you think of free weight vs. machine training?

Free weights and machines each have their own pros and cons, many dependent on how experienced a trainee is. Just a few (not limited to those listed):

Free weights: PROS – start out with correct form and technique (instead of moving from machine weights to free weights and having to relearn everything), better for performing functional movements, better for improving posture, can do a wider variety of exercises with free weights than machine weights; CONS – increased risk for injury if form or technique is bad (i.e. beginners who do not have any instruction before starting out), etc.

Machine Weights: PROS – safer and more “stable” (especially for beginners who do not have proper instruction starting out), can allow one to lift heavier later in a session if muscles are already fatigued, less ability to “cheat” than if using free weights, can give one an “idea” of what the appropriate free weight exercise will feel like (although not completely, since going from a machine weight to a free weight exercise is not the same, with movement often different), good for use when cannot do the “equivalent” free weight exercise (i.e. if rehabilitating an injury, etc.); CONS – give the individual too much “reliance” on the machine, etc.

I personally prefer free weights (this is where I started – I’m very old school with my training, although it IS Unconventional) and rarely use machines – the only machine weight I use is Rear Flyes. That said, everyone is different and needs to do what is best for THEM – there is nothing wrong with doing a combination of free weights and machine weights, and doing so can give a well-rounded training programme!

6. How does your on and off season training and diet differ?

It does NOT change (see comments under “What’s your diet like?”). It might for the 3-4 days before a photoshoot, but that is about it.

7. What top 3 tips you can give to our readers regarding nutrition?

  1. Your diet should be a LIFESTYLE plan, the only thing that really changes being caloric intake based on your goals and needs of different phases of training and/or periods of life.
  2. Don’t look at what everyone else is doing; instead make sure that your nutrition is SPECIFIC to you, regardless of how against the “norm” it is.
  3. Find a nutritional protocol that your body feels the most comfortable with, but also that you see progress with; work WITH your body, not against it.

 

8. What’s your diet like (1 week example)?

I don’t “diet” I am not a dieter and never have been. I believe that one should NOT “diet”. One’s diet should be a LIFESTYLE, NOT a temporary plan that they use, adjusting their caloric intake based on their goals and needs of different phases.

Nutrition has always been the one area where I have not had much discipline, my diet honestly what most people call a perpetual “cheat”, going completely AGAINST the “norm” and of what is “acceptable” – so much so that most people do not actually believe me when I tell them what I DO eat like (until they see it for themselves!) Until the last few months (since all my injuries at the end of last year), nutrition has not played as much of a role as my training in my conditioning,  past experience showing me that “dieting” as others diet does NOT work for my body (if you read past updates in my online Fitness Journal – link at the end – you will see this confirmed), and I do not use any specific “diet”, instead listening to my body and adjusting my nutrition (as I do my training) as required, with my macronutrient ratios and calorie intake changing on a day-to-day basis, albeit averaging out at my Maintenance of ~4,300 calories daily.

I adjust my nutrition on a weekly – sometimes even daily – basis, dependent on my progress towards my goal/s of that phase, my diet a specific adaption for me, amalgamating nutritional methods and principles taken from various nutritional protocols. My diet could probably best be described as Lean Gains, without being strictly Lean Gains, since the only thing I do that is part of the protocol really is the 16-hour fasting period with an 8-hour feeding window, adapting everything else to be specific for me, so that it is “perfect” for what I want and need.

Meal Examples

From a post I made in my log on Anabolic Minds earlier this year when asked: “…just to give you an idea of what a “typical” meal looks like for me (pretty “clean” aside from the chocolate – last night’s post-training meal was more “dirty”), this is my post-training meal from tonight (two meals previously consumed already today)…

Finished Training at 2136 (took 2 caps Recompadrol + 1 cap AnaBeta + 1 gram Vitamin C

At 2156:
320 grams Willy Wonka Chocolate Fantabulous Fudge Bar (1,600 calories, 168g carbs, 16g protein, 96g fat) with
200 grams Blue Diamond Whole Natural Almonds (1,142 calories, 43g carbs, 43g protein, 100g fat)

At 2225:
1 cup Tazo Zen Green Tea (with 2 caps of AnaBeta)

At 2236:
1 cup Royal Basmati Rice (600 calories, 140g carbs, 12g protein, 0g fat) with
85 grams Oscar Mayer Real Bacon Bits, hickory smoke flavour (300 calories, 0g carbs, 36g protein, 18g fat) with
1 tablespoon 5th Season Parsley Flakes (all negligible) with
1 pinch McCormick Oregano Leaves (all negligible)
…followed by
1 large granny smith apple (62 calories, 14g carbs, 1g protein, 0g fat)
…followed by
440 grams Chobani Greek Yoghurt Non-Fat, vanilla flavour (340 calories, 36g carbs, 44g protein, 0g fat)

Finished eating at 2259

Approximate total calorie and macronutrient breakdown from that single meal post-training:
4,044 calories (going from food labels, but if calculating from grams re macronutrients, comes out at 4,138 calories)
401 grams carbohydrates
152 grams protein
214 grams fat

…And this was last night’s post-training meal (after two meals already that day):

Finished training at 2047 (took 2 caps Recompadrol + 1 cap AnaBeta + 1 gram Vitamin C)

At 2158:
2 Twix Caramel Milk Chocolate Cookie Bars
8 ounces Dark Chocolate Raspberry M&M’s
200 grams Blue Diamond Whole Natural Almonds
5 Jimmy Dean Turkey Sausage Links
1 large Domino’s pizza with philly steak, pineapple, cheddar cheese, mozzarella cheese, and extra marinara sauce (added on parsley flakes and oregano)
16 Domino’s parmesan bread bites
1 cup Tazo Zen Green Tea

Finished eating at 2300″

9. Which physical feature you are most proud of?

My shoulders, because I have a hard time gaining mass in my delts and arms, and have worked so hard to build muscle there, doing it not once, but THREE times (withOUT training Legs), in the last year – not long after the first, I was out with a refractured left wrist, after which I returned to training and had rebuilt the lost muscle mass back BETTER than pre-injury in 10-12 weeks, only to be out from training and lose it all again 12-13 weeks after returning to training, losing it all over again, coming back and painstakingly rebuilding it all for a third time, more than before in ~10 weeks.

10. What supplements do you use if any? If not, why not?

I use a lot of supplements, actually. That said I use them because they work for ME specifically and everything in my supplement regime has a PURPOSE. I pretty much have all my supplements covered, and knowing what works best for my body, do not often use products outside of those anymore.

My “staple” supplements are:

Alpha-T2: 2 caps first thing and 2 caps early afternoon.

AnaBeta*: 2 caps ~30 min pre-resistance training, 1 cap immediately post-resistance training, 1 cap with post-training meal, and 1-2 caps with a meal later in the day.

Assault – 1-2 servings ~30 min pre-resistance training.

Erase: 2 caps early afternoon and 1 cap pre-bed (if using Erase Pro)/2 caps first thing, 2 caps early afternoon and 1 cap pre-bed (if NOT using Erase Pro).

MuscleGel Shots (Key Lime and Tropical Mango flavours): 1-2 packets daily.

Recompadrol*: 2 caps first thing, 2 caps early afternoon, and 2 caps pre-bed (currently out of).

RecoverPRO (Red Raspberry flavour): 3 scoops mid-morning and 3 scoops mid-afternoon.

Shred Matrix: 3 caps first thing and 3 caps early afternoon.

Vitamin C: 2 grams first thing, 1-2 grams immediately post-training, 1-2 grams early afternoon, 1-2 grams pre-bed, and sometimes 1-2 grams post-meal later in the day.

* I cycle AnaBeta in and out (or if I run out of anything and have to wait for more – like in the case of Recompadrol none being available from the manufacturer until the end of April), but the rest are pretty much staples.

11. Favorite Bodybuilders/models/athletes?

Monica Brant-Peckham: Monica was my first “fitness” role model. When I was having a break from cycling and dabbled in bodybuilding (for fun) she was the woman that most inspired me through her discipline and dedication. I have always been quite muscular in my lower body, but Monica was what made me want to add muscle to my body, and work on making my upper body proportional to my lower. When I think of this arena Monica is the “First Lady”.

Ava Cowan: Not only is Ava’s career truly inspirational, but she is a genuinely beautiful person. She moves from strength to strength as a person and an athlete, always getting better and better. I have much respect for WHO she is as a person…IMO, Ava has the perfect female physique. She inspires me to take my physique to the ultimate level possible for me, and every time I see her Gaspari Fat Loss Cycle ad I am remotivated with my conditioning and striving to be leaner than ever and the best that I can be!

Jamie Eason: A perfect balance between muscle and femininity, Jamie was the woman who first inspired me to consider [fitness] modelling (being the same height). She inspires me not just because she has had so much success in so little time, but because she is REAL. She’s not afraid to put herself out there and take risks, strong enough to stand up for what she believes in, and does her best to inspire others. Jamie also inspired me to compete seriously (once I had retired from cycling) and to compete in the Natural Federations.

Gina Ostarly: Wife, mother and grandmother, Gina is a motivation and inspiration to all, proving that no matter how old one is, age is NOT an obstacle to achieving and maintaining the body of your dreams. Writer, trainer, model, and athlete, Gina is a huge source of knowledge, only willing to share it to help others achieve the best lifestyle they possibly can, and GoFitness is a model for what I ultimately want to be have and be doing with my own exercise physiology clinic.

Obi Obadike: Not only is Obi a wealth of experience and knowledge, but he is very humble, never seeking to glorify himself and his accomplishments, only wishing to do what he can to encourage, motivate, and educate others to a better lifestyle. Having overcome many challenges in his fitness career, Obi leads by example, showing others what can be done when you put your mind to it, regardless of how “impossible” anyone else says it is. I have learnt a lot from Obi and am truly grateful to know him.

Ben Booker: Ben is “living proof” that if you “stay strong, always believe, never give up…dreams can come true”. Ben is faith, courage, determination, humility, strength – a true testament to God’s glory. “What I know today…anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!” Ben is a great mentor and role model for me, inspiring me to step out in faith and take the risk, to always do my best.

Layne Norton: Knowledge, experience, achievement, all summed up in one word: LAYNE. Layne is Layne – no other explanation is needed!

12. Do you listen to music while you workout? If so what kind gets you pumped up?

Yes. Currently on my playlist: Five Finger Death Punch, Red, Skillet, Sevendust, Silent Civilian, and a few songs from random artists. That said, what gets me “pumped up” depends on my mood on any given day.

13. Who inspires you most?

There is no any one individual who inspires me the most. I draw inspiration from many, especially from those who have overcome adversity in their life and yet continue to live on in faith, accomplishing great things with a humble attitude and gratitude, consciously and unconsciously providing motivation and inspiration to others; as well as those who live only to serve and help others create the best lives possible.

That said, there IS someone who has been the catalyst for many of the decisions I have made this year regarding my career and future, my resolve to pursue them at all costs and hold nothing back, desiring more than ever to show others that ANYthing is possible for those who believe in their dreams and are willing to do what they must to achieve them. I have truly been blessed in knowing them.

14. Do you have a favorite quote?

I don’t have a single specific favourite quote, but here are my favourite ones:

“I can do all things through Christ who strengthens me.” – Philippians 4:13

“TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think.” – Ephesians 3:20

“Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!” – John Carter

“‘For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'” – Jeremiah 29:11-13

“Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?” – U.S. Army

“I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall… I will get up. If I am beaten… I will return. I will never give up… EVER.” – Nike

“The biggest risk in life is to risk nothing at all.” – Anonymous

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory of God that is within us.” – Marianne Williamson

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” – Theodore Roosevelt

“It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets

“To give anything less than your best is to sacrifice the gift.” – Steve Prefontaine

“Never, never, never, never give up” – Winston Churchill

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done! Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!…until you start believing in yourself, you ain’t gonna have a life…Cause if you’re willing to go through all the battling you got to go through to get where you want to get, who’s got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something…and you’re told no, even after you paid your dues? Who’s got the right to tell you that, who? Nobody! It’s your right to listen to your gut, it ain’t nobody’s right to say no after you earned the right to be where you want to be and do what you want to do!…You know, the older I get the more things I gotta leave behind, that’s life. The only thing I’m asking you guys to leave on the table…is what’s right.” – Rocky Balboa

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

“Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it.” – William Somerset Maughan

“There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me… or leave me. Accept me – or walk away! Do not try to make me feel like less of a person, just because I don’t fit your idea of who I should be and don’t try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad – you will be amazed at the opportunities that life presents you.” – Stacey Charter

15. What last 3 tips would you give to our readers to reach their fitness goals?

  1. Make sure your goals are SMART goals and that you let others know of them, to provide a measure of ACCOUNTABIILTY.
  2. INDIVIDUALIZE training! Don’t look at what so-and-so does and copy that, but set your training programme up specifically for YOU.
  3. DON’T “diet”! Find the nutritional protocol that works for YOU, constantly adapting and adjusting it (as you should your training), so that you keep making progress and getting results in the direction of your goals.

Online Links for Rosie:

Website: http://www.rosiesmusclerevolution.com/index.htm

Facebook: http://www.facebook.com/Rosie.Chee

Twitter: http://twitter.com/#!/RosieChee

Female Terminator Chronicles: http://rosiechee-terminator-fitnessjournal.blogspot.com/

Motivation Column: http://worldphysique.com/wpwomenmag/?author=1 | https://www.facebook.com/pages/Rosies-MuscleRevolution/110409615728675?sk=notes

Monthly Newsletter Editions: http://www.rosiesmusclerevolution.com/rosiecheefitness_newsletter.htm

Articles in Print: http://rosiechee-articlesinprint.blogspot.com/

Recharge with Rosie | 7-Week Motivational: http://www.smashwords.com/books/view/111052

Anabolic Minds: http://anabolicminds.com/forum/member.php?u=42968

BodySpace: http://bodyspace.bodybuilding.com/Guejsn/

Photo Credit:

Walt Ostarly

Tony Mitchell

Dan Ray