Rosie Chee Fitness Model And Writer Talks With

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Rosie Chee
Name: Rosie Chee

Age: 28

Location: Kiwi currently in the United States

Height: 5’1.8″

Weight: Fluctuates between 103-110 pounds (although can fluctuate up to 10-15 pounds higher in the space of a week)

Occupation: Writer & Fitness Columnist | Trainer & Exercise Physiologist | Fitness Manager Anytime Fitness | Fitness Model

When did you get started with fitness?

I have been involved in sport as long as I can remember. However, my athletic career really started with cycling: In my first year of competition, I won all but one National title for my age-group, going on to represent New Zealand in international events such as Junior Track Worlds (where I placed in the Top 10 in all my events), continuing to win multiple New Zealand track and road Championship titles throughout my cycling career.

I first started resistance training a few months before the Junior World Track Cycling Championships – under the guidance of the NZ Academy of Sport and a military trainer. When I left college, moved and entered the real world, I still kept training and going to the gym, despite taking time out from cycling competition. The gym that I used was full of the top NZFBB male bodybuilders, and on a sudden impulse, encouraged by them, I entered the regional Figure competition for fun, the guys helping me out with diet and training, and for the first time in my life I saw my body do things that I had been told before were impossible for me (cyclists’ resistance training is performance orientated, not for aesthetics).

Despite retiring from cycling during my degree, I continued training, my lifestyle still that of an athlete, although my training focus has changed over the years, with my concentration now more on health and fitness than anything else.

How do you stay so motivated? What drives you?

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 other’s 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!

Rosie Chee

What has been the hardest obstacle for you to overcome?

I have overcome a lot in my life and my fitness journey has been one not without struggles and trials. Going from being a competitive athlete to not being one, admitting an unusual eating disorder, facing suicide, a heart attack at age 19, recovering from a devastating back injury (that crushed my cervical spine and caused permanent scoliosis) in 2004, overcoming Chronic Fatigue in 2008-2009, gaining 25 pounds over a period of ~3 months (during another bout of Chronic Fatigue, not training, my diet “normal”) when I first arrived in the US and then again over a couple of weeks after my 28th birthday (losing it once I gave my body some much needed “recovery”), having lengthy forced time out from multiple injuries in 2011, and dealing daily with a hereditary blood disorder (where my blood can only carry two instead of the normal four oxygen molecules), I have learnt to walk that fine line between extreme and progress, having accomplished what many have persistently told me is ‘impossible’ –

albeit everything I have done and will continue to do is not by my strength alone, but as a testament to God’s Glory.

On a personal level, I’m just thankful to still be here, really (especially after a freak car accident in mid-April 2012, where I walked away unscathed, later told that I should have been dead!), and to be able to use my experiences and knowledge to help inspire and motivate others and empower them to a better and higher way of living (it is so motivating and inspiring to me to receive emails from not just those I know, but also strangers, encouraging me and saying how I have “helped” them)!

What does your current training schedule/program look like?

Please be aware that my training is SPECIFIC to ME – as should the training of every individual should be specific to them.

There is no “one size fits all” plan your training program should be individualized specifically for you, for your goals and needs, no matter how unconventional it is or how “wrong” it appears to anyone else (if it is right for you, it can never be “wrong”). This is a very important principle, and I don’t just apply it to my Clients, but to myself as well, designing and structuring all my training programs for me specific to me – that is one reason you don’t see “Legs” in my training programme (notes below), when they are perhaps the “most important” body-part and squats one of the “best exercises” that one “should” do.

Currently my training schedule is (If I have a photoshoot coming up, I’ll add in 2-4 x 20-minute pm cardio sessions):
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 21-27 May 2012, when preparing for a photoshoot 29 May actually, and done a little differently than a usual week):


Session 1

a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 14 min jogging

Stretch 16 min

Session 2

Skip x 1,000 revolutions

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A –
1. Behind-the-neck BB Military Press 4 x 10, 8, 8, 6
2. Skip 4 x 100 revolutions
SuperSet B –
3. Rear Flyes 4 x 12, 12, 12, 10
4. Skip 4 x 100 revolutions
SuperSet C –
5. BB Military Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D –
7. DB Clean and Press 4 x 8
8. Skip 4 x 100 revolutions
SuperSet E –
9. DB Lateral Raises 4 x 10
10. Skip 4 x 100 revolutions
SuperSet F –
11. Alternate Single-Arm DB Lateral Raises 4 x 8 per side
12. Skip 4 x 100 revolutions
SuperSet G –
13. Stiff-Legged BB Deadlift (on box, reaching BB down 6 inches) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H –
15. Swissball Leg Curls 4 x 10
16. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 108-110 rpm

Session 3

Run 3 miles

Stretch 5 min


Session 1

Skip x 600 revolutions

Arms (30 sec recovery between trisets):
TriSet A –
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B –
4. Incline Alternate DB Bicep Curls 4 x 8 per side
5. Rope Tricep Push-Downs 4 x 8
6. Skip 4 x 100 revolutions
TriSet C –
7. DB Zottoman Curls 4 x 8
8. DB Hammer Curls 4 x 8
9. Skip 4 x 100 revolutions

Post-Weights Cardio:
a. Recline Bike 5 min @ 113-117 rpm
b. Recline Bike 15 min @ 108-112 rpm

Session 2

Skip x 1,000 revolutions

Abs (30 sec recovery between trisets):
TriSet –
1. Weighted DB Crunch (on floor, knees at 90 degrees) 4 x 15
2. Reverse Curl (on floor) 4 x 15
3. Pikes (on floor) 4 x 15

Post-Weights Cardio:
Run 3 miles

Stretch 25 min


Session 1

a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Skip x 600 revolutions

Shoulders (30 sec recovery between supersets):
SuperSet A –
1. Single-Arm DB Lateral Raises 4 x 10 per side
2. Skip 4 x 100 revolutions
SuperSet B –
3. Single-Arm DB Cleans 3 x 10 per side
4. Skip 3 x 100 revolutions
SuperSet C –
5. Standing Arnold/Shoulder Press 1 x 10
6. Skip 1 x 100 revolutions
SuperSet D –
7. Incline DB Rear Raises 3 x 10
8. Skip 3 x 100 revolutions
SuperSet E –
9. Bent Over DB Rear Raises 1 x 10
10. Skip 1 x 100 revolutions

Session 2

Skip x 1,000 revolutions

Hamstrings (30 sec recovery between supersets):
Superset –
1. Stiff-Legged BB Deadlifts (BB to touch ground) 3 x 10
2. Skip 3 x 100 revolutions
Superset B –
3. Single-Leg Deadlifts 1 x 10 per side
4. Skip 1 x 100 revolutions

Post-Weights Cardio:
Run 3 miles

Stretch 25 min


Run 3 miles

Skip x 600 revolutions

Arms/Abs (30 sec recovery between quadsets):
QuadSet A –
1. Incline DB Bicep Curls 4 x 10
2. Dips 4 x 8
3. Swissball Crunches (270 degrees to 180 degrees) 4 x 10
4. Skip 4 x 100 revolutions
QuadSet B –
5. DB Zottoman Curls 4 x 8
6. DB French Press 4 x 6
7. Weighted DB Crunches (on bench, knees at 90 degree flexion) 4 x 10
8. Skip 4 x 100 revolutions
QuadSet C –
9. Rope Cable Bicep Curls 4 x 10
10. Rope Tricep Push-Downs 4 x 6
11. Rope Crunches 4 x 10
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Stretch 20 min


Session 1

Run 3 miles

Stretch 20 min

Session 2

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A –
1. Neutral-Grip Seated Rows (each hand with individual handle) 3 x 10
2. Push-Ups (feet on bench, hands on DB) 3 x 10
3. Stiff-Legged DB Deadlifts (on bench, DB reach down six inches) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B –
5. Rear Flyes 3 x 10
6. Plate Hammer Raises 3 x 10
7. Single-Arm DB Lateral Raises 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C –
9. DB Bicep Curls 3 x 21s
10. DB Hammer Curls 3 x 10
11. Alternate DB Hammer Bicep Curls 3 x 20
12. Skip 3 x 100 revolutions
QuadSet D –
13. Rope Crunches 3 x 15
14. Reverse Curls (on bench) 3 x 10
15. Pikes (on bench) 3 x 15
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 104-106 rpm


Session 1

a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 6 min jogging

Stretch 23 min

Session 2

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A –
1. Rear Flyes 4 x 10
2. Alternate Single-Arm DB Lateral Raises 4 x 10 per side
3. DB Hammer Raises (each hand with individual DB) 4 x 10
4. Skip 4 x 100 revolutions
QuadSet B –
5. EZ-Bar Bicep Curls 4 x 21s
6. Rope Tricep Push-Downs 4 x 10
7. Alternate DB Hammer Bicep Curls 4 x 10 per side
8. Skip 4 x 100 revolutions
QuadSet C –
9. Swissball Crunches (270 degrees to 180 degrees) 4 x 15
10. Reverse Curls (on floor) 4 x 15
11. Pikes (on floor) 4 x 15
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm



Every session each consecutive week is different from the one the week before, whether it be change in exercise and/or order, sets done, reps used, etc. – you could say I use a form of linear periodization (now that I am not competing in cycling). As for the training program I am currently using, I am doing this because it is what has worked best for me as far as deltoid and arm development (ever since having to rebuild my delts up twice).

Sets and reps change based on my goal – although I generally recomp and lift as heavy as I can (heavier weight for fewer reps for me personally means improved strength, gains in or maintaining muscle mass, and keeping a lower body composition) for whatever reps I have set myself, using 30-60 seconds recovery between sets/supersets/trisets/giant sets.
Rosie Chee

Give us a breakdown of your daily diet.

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 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).

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).

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

2236: 1 cup Royal Basmati Rice (600 calories, 140g carbs, 12g protein, 0g fat) with 85 grams Oscar Mayer Real Bacon Bits, hickory smoke flavor (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 Yogurt Non-Fat, vanilla flavor (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).

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.

Do you take any supplements to reach your fitness goals?

I use a lot of supplements, actually, and have come to realize recently that some of them are to me like what medication is to those who use it. 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:

• PES Alpha-T2: 2 caps first thing and 2 caps early afternoon.
• PES 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.
• MusclePharm Assault: 1-2 servings ~30 min pre-resistance training.
• PES 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).
• MusclePharm MuscleGel Shots(Key Lime and Tropical Mango flavors): 1-2 packets daily.
• EBF Recompadrol*: 2 caps first thing, 2 caps early afternoon, and 2 caps pre-bed (currently out of).
• AI Sports Nutrition RecoverPRO (Red Raspberry flavor): 3 scoops mid-morning and 3 scoops mid-afternoon.
• MusclePharm 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 – currently I am only using Shred Matrix, MuscleGel Shots, and Vitamin C, experimenting a little with a few different things), but the rest are pretty much staples.

Rosie Chee Abs

What is your single biggest “Fitness” related accomplishment?

The most significant/greatest “achievements” re “milestones” for me re “fitness” though, are:

1. Being able to function “normally” without the aid of prescription medication – my red blood cells can only carry two instead of four oxygen molecules, making breathing difficult for me, being constantly anemic, as well as many other physiological anomalies caused because of this condition.
2. Building up my deltoids and arms, 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.
3. Maintaining a body composition under 9.5% bodyfat for the last year, especially given that I do not “diet”, have had a lot of time out due to multiple injuries, and the last few months being some of the most disruptive and destructive of my life.

Is there anyone in the fitness industry you look up to?

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 Nutrition 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] modeling (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!

Name a fitness “Myth” that just isn’t true no matter how many times you hear it?

There are many – here are my top two, and yes, the first is VERY controversial:
1. “You can’t out-train a bad diet”: I know that for the majority nutrition IS the key factor in determining their success (or lack of) in achieving their body and fitness goals, but there ARE the anomalies (whether because of physiological conditions – like I have; or years of training and conditioning their body in a certain way – like athletes, etc.) who CAN “out-train a bad diet”, their TRAINING the predominant factor in their fitness. One does not have to starve or live on an endless diet to get and stay lean, and I want to lead by example that “diet” is NOT a temporary fix or solution, but a LIFESTYLE nutrition plan that can be maintained and adjusted as required.

2. “Lifting heavy makes women look like men”: This is the primary reason I wrote the article, Breaking the Myth: “If I lift heavy I’ll end up looking like a man”. Women (and men, since I have seen a lot of males discourage females from lifting and give them the wrong advice) need to realize that lifting weights and lifting heavy is NOT going to make them look like Miss Olympia, but give them the “fitness model” body and figure they desire.

Rosie Chee

Tips for our readers to achieve their fitness dreams?

Set goals so that you know exactly what you want and make sure that not only are they SMART goals, but that you let others know of them, to provide a measure of ACCOUNTABILITY.

INDIVIDUALIZE your training! Don’t look at what anyone else does and copy that, no matter how well it may work for them (because if they’re doing it right, then their training is specific to THEM! ), but set your training program up SPECIFICALLY for YOU, regardless of how against the “norm” it is.

Do NOT “diet”! Find the nutritional protocol that works for you, WITH your body and not against it, 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. 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.

Favorite Quote?

I don’t have a single specific favorite quote, but here are my favorite 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

Rosie Chee

Rosie Chee


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I Would Like To Acknowledge:

Very few of us succeed on our own – more often than not it is a “team” effort to get you to where you are, and none of us would be where we are today if it were not for some significant people and events in our lives. I would like to just acknowledge (again for a couple, since I have noted this in times past, but it IS important to me) some of those individuals who have been significant in my fitness journey and where I am today.

The most significant person in starting me on the path I have been on the last few years is Jammie Bane. Jammie saw something in a stranger more than half-way around the world that gave him faith a place on the AppNut team for me would not be in error. If it were not for Jammie, I would likely never be here in the US (at least, not for the reasons I did, nor for why I am still here), never have encountered the people that I have (some of whom have changed my life in more ways than I ever thought possible!), not be following the same path that I am today (not just because opportunity might not have presented itself, but because some significant events might have never come to pass). Jammie truly set me on this particular fitness path and the journey thus far has been beyond anything I could have imagined. The people I have met along the way, the support and encouragement that has been discovered – it is tremendous, and I am blessed and grateful to all those who have been a part of my journey, who see that same something Jammie saw and believed in, giving me the opportunity to pursue my dreams and live my vision.

Being a published author is a dream I have had ever since I can remember. Although I still hold that dream re having a novel of my own published one day, I want to thank Tammy Renee of World Physique for first making my dream in being a published author true when she gave me the opportunity writing for a fitness and lifestyle magazine, with my own Inspiration/Motivation column in World Physique Magazine and WPM Women (before the first publication with my work in the former came out). If not for Tammy I would never have started writing my [daily] Motivationals, sharing and becoming more personal (that’s thanks in huge part to that special individual mentioned below) in speaking what is on and in my heart…I would also like to thank Kat Painter of the FitnessX Team, who allowed me to share in a different area of my expertise, making me a Sports columnist for FitnessX Magazine.

Modeling is not something I ever thought I would do, but I have done quite a bit over the last year, discovering a new enjoyment and path in the fitness industry to explore and use as a platform to reach out to more people. Tony Mitchell was the first photographer I worked with once I made the decision to seriously pursue fitness modeling, and he was so patient with me, guiding me, trying to pull something out of me I never thought I would be because it was so very not me. Not just a photographer but a true artist, I have worked with Tony several times since that first time (from which several of the images were published), and it is awesome when you find a friend in a mentor. I enjoy being different and not doing what everyone else does, and Tony is able to bring my soul out in his images (especially the last shoot we did at the end of May), creating magic whenever we shoot.

We all have someone who has inspired us along our life’s journey. I have been the most inspired during the last few months, during the darkest, but also the lightest period of my life, finally closer to being the woman God intended me to be – all because of one very special individual who was the catalyst for all the growth in my life and most of the changes I have made. It’s amazing how ONE person can make so much difference and they truly have been the most significant person in my life instigating my own personal revolution, and if not for this individual I would have remained a closed terminator, instead of being able to open up and begin sharing some of my story and experiences. So thank you from the bottom of my heart for speaking my language, understanding where I have been and where I am – your simple acceptance and support made me believe again, somehow giving me what I needed to really step out and finally come “into my own”.

Last but by no means the least, thank you to Jeff Zwick, Christine and Matt Pearson, Eric Marchewitz, Drew Miller, Obi Obadike, Zach Rosen, Ben Booker, Gina and Walt Ostarly, Chris Tucker, Al Scott, Rolsey Hammed, Lauren Christine Frahn, Dominique Vien, Jerry Beck, Tamara Barnett, Elisha Voysest, John Hicks, and Brent Potter – all of you have been big factors either as mentors, support, motivation, or change in my life in the time that I have known you. There are more people who have played roles in my life and if I have not called you out specifically, please know that I appreciate everything you have done for and with me – this journey would not have been quite the same without you.

Photo Credits:

Dan Ray
Tony Mitchell
Walt Ostarly