Rosie Burr

The adventure continues

Today is the day we embark on the next adventure. I never like to put expectations on my travels; however, this will be very special. So far, 2023 has been pretty damn good. Training has been going very well; movement practice is coming along nicely, I have connected with so many friends back in the Uk, and I have gained more clarity on my vision and 2023 goals.

Every day I count my blessings and have so much gratitude toward every one of you. I wish to share love, happiness, and posit...

Let the January adventures begin

Good morning everyone,

I hope everyone has had a great start to the second week of 2023!

Time is already flying, and this time next week, I will be flying too :).

For me, it’s been an excellent start to the year, and we have many exciting things happening. I have been catching up with family and friends the past couple of weeks before heading off again. Training has been going very well, and I feel we are back in the groove with double sessions and movement practice most...

Contortion back bends

This year I am to progress my back bend training! It's certainly a lot easier when in hot climates for flexibility ☀️ bring on Bali and back bends 💃 

2023 is going to be next level

Good evening everyone!

I hope you have all had an excellent start to 2023 💃

This year is going to be the best year to date.

So many incredible things lined up and goals to be achieved.

Firstly I will be heading back to Bali 18th January. It's been lovely to be back in the UK for Christmas and to see family and friends. But as you guys know, I struggle with cold weather! So am very excited to be back in the sun.

I wasn't sure whether to head back to Bali s...

Merry Christmas 🎄

Happy Boxing Day, all!

I hope everyone has a brilliant Christmas filled with happiness and joy.

I went to my parent's Christmas Eve, and we went out for an Indian meal in the evening, and then Christmas Day was a lovely day filled with traditional games, turkey, and of course, a Christmas walk (despite the rain in the UK!! Luckily I received wellies for Christmas, so I got a chance to test them out 😃.

This morning I returned to Oxford so I could train, and we will be u...

It’s so cold 🥶

Happy Sunday, all!

It's crazy to think that I was waking up in Ubud last week and am now back in the UK. A lot changes in a week.

I must admit it feels lovely to be home for a bit (not sure how long I will stay- it's just so cold!!). But it's beautiful to see friends and family and also have home comforts around. I love Christmas time, and this cold crisp weather certainly feels very festive.

I believe there is a Christmas market in Oxford- today is the last day, so I will...

Ubud

Happy Sunday, all!

I hope everyone is getting into the festive spirit and having a great weekend.

This weekend I decided to take a trip to Ubud. It's been around 3/4 years since I was last here, and it feels strange (in a good way) to be back. However, everything is very familiar, and surprisingly many things are the same (Bali often develops rapidly, so you leave and come back the following year with everything altogether different). I have revisited all my favourite places for...

Update

Good morning everyone,

I am very sorry for the silence over the past couple of days. Unfortunately, I have not been well at all. The fever started on Friday night and was terrible, with a banging headache, chills, and then extremely hot and sweaty. This progressed Saturday and Sunday, then Sunday, the sore throat started, and Monday, a cold too. I was hoping it would only last a day….. I am still not feeling good (although the cold isn’t quite as bad), but now I seem to have a bit o...

Night fever

💃 

Last couple of days in Phuket

Good morning all,

I hope everyone is well :). I have just finished my morning drills class (a sweaty mess as always 🥵). And this morning, I also had a body analysis scan (to calculate my body fat and muscle mass). I currently have 14.1% body fat (very low for a female). A female athlete's healthy range is from 14-20%. Anyway, I am lucky to function perfectly at a very low body fat percentage (and this is off-season body fat where I am sitting around the higher body fat mark for me)....

News + training

Happy Thursday 💜 💃 

Check in 9th Nov

Good morning everyone!

I checked with my coach yesterday, and we are pleased with how everything is going physique-wise. Priorities have been building lean mass (without too much body fat% increase), and so far, so good. This week we have a bit of a push-up with food.

It is difficult to be 100% with macros when traveling and eating out at restaurants. However, I am lucky to be in a place where they accommodate very well to track calories. And as soon as we start prep, I will have...

Monday madness

Good morning everyone!

The start of another fantastic week :).

My structure this week is going to be incredible!

Every day I have Drills sergeant booked first thing (a brutal endurance-based class), followed by a Crossfit class.

I will then do my body-building weight session in the afternoon and potentially a handstand session in the evening (if I still have energy 😂). I got to say I am very excited about this upcoming week. I think it will be a real test of my endu...

Phuket life = endless training 😝

Good afternoon all, happy Friday :)

I have finally settled into Phuket! It's taken quite a long time, but I feel a lot happier now and am enjoying the CrossFit and drill-based torture 😂

Everyone in the classes is super friendly, and I am getting into a good routine. The bloating is still here, but hopefully will go in the next couple of days 🙏.

This morning I did my favourite class so far) 'drill sergeant, ' pretty hardcore but an excellent way to wake up for the day!...

Phuket routine

Good morning guys,

Happy Sunday!! We are finally feeling better, and from tomorrow will be in full swing with living on the fitness street in Phuket. Most things are closed on a Sunday, so today will be my rest day before starting 2/3 weeks of hard-core training.

The food here is fantastic! There are many healthy options; everything is geared toward eating like an athlete. There is an abundance of chicken, rice, veg, and protein shakes. EVERYWHERE haha.

From tomorrow I wil...

Phuket

Hello all :)

I hope you have an excellent start to Thursday!

Yesterday I had a full travel day, and today I am getting used to my new home (for the next three weeks), Phuket. I visited Phuket about 5 or 6 yrs ago and loved it. I stayed in an Olympic sports report last time. This time around, I am staying on the famous Phuket fitness street. My first impressions were different from what I expected. I would say it's more Muay Thai-focused than gym fitness-focused 😂. When coming...

Last couple of days in Bali

Happy Monday, everyone,

I hope you have all had a wonderful weekend and are ready for an epic week!

We have the last few days in Bali before moving to Phuket for a couple of weeks (we will be flying on Wednesday).

I have had my check-in with my coach today and am currently waiting to hear back. However, We have already made some positive body recomposition changes without really gaining fat (long may this continue!!).

Food in Bali has been incredible, and I have tri...

New plan

And we have my new program !!!

Today is the day I finally received my new plan. However, I still can't quite believe it's my plan for my road to compete in my first pro show!!

We have a detailed timeline of the phases we will work through over the next year. And we will be working on improvement areas until July 23, when we start competition prep. The main areas to bring up are Lats, Glutes, and Quads.

The current setup will be 4x weight training sessions a week and 3x 20mi...

2nd place 🥈

Just a quick update!!!

And we have qualified for Arnold’s 💃

I wasn’t expecting to place today (competing in the bikini class) 2weeks into prep!

But we have gone and done it 😃 and finished in 2nd.

Have a great evening all 🥰

Thank you for the lovely birthday messages 🥰

Happy Wednesday, everyone :)

Firstly I wanted to say a massive thank you for all your birthday messages, I appreciate them, and I had a lovely day with my family.

We are now back to schedule! The beginning of the week started very well with training, and I have been trying to keep my digestion as good as possible.

Monday was excellent; Tuesday, unfortunately, a bit bloated again (I'm not sure if I ate something that triggered the bloating or, more likely, it was the time ...

Weekly update

Good morning all,

What a week it's been! Usually (indeed the past year, I would be exhausted and bloated at this point in the month- pre-period ). I did a lot of research into this and concluded this should not be normal. Unfortunately, society has made it seem like it's a normal thing to experience, thus suggesting we should live with suboptimal health and use pharmaceutical drugs to mask these issues; however, if our diet and health are on point PMS (pre menstrual symptoms should not ...

Floating in the water 🪄

💕

Time ticking

Good morning everyone

I wanted to give you an update on the prep situation. We are now less than 11 weeks out!

Time is ticking, and the progress has not been coming along. I feel bulky. I am honestly looking forward to getting home and into prep properly now.

Training has been going well, but it is more challenging with diet. I think prep is a time you need to be very 'on it,' and every variable needs to be controlled!. And not having my usual setup makes this tricky. To a...

Gratitude

I’ve been looking back at some of my competition pictures today, and I feel excellent about what’s to come this year.

As I mentioned in my last post, this trip to Mexico was much needed to reflect, refresh and revitalise.

Whenever I travel, I always meet inspiring entrepreneurs and fitness professionals, and it sparks something in me. Something that resonates so profoundly with me. I think it can only be described as my true self.

Who I aspire to be—an artist and cr...

Realisations

Every day I open my eyes a little bit wider to the realisations of this beautiful universe. How everything, in reality, is contributing to the purpose we desire to create. 

The people, circumstances, and environments contribute. We think ourselves into our reality.

Many things show up on our journey; some may be good, and others, opportunities to improve and evolve. The more mindful and aware we can be, the more we can see and understand how our current reality is the im...

Prep update

Good morning everyone !!

I thought I would give you an update from what’s been going on this week. It’s been a crazy one.

Firstly, I have decided to go ahead with having a coach for the next 7weeks (leading up to comp). I think it’s really good to have a coach for accountability and making sure that I am progressing how I should be. I have gone with the coach I previously had as he already knows my body and capabilities and as we don’t have long I think it’s the best d...

Start of summer shred 7th June !

So the first week of the summer shred begins.

I am really looking forward to seeing what physique I can bring to the table over the next 8 weeks.

Being able to train properly now gyms are back open is ideal and makes cutting so much easier.

This morning I have been to the gym and done a shoulder and arm session and then a 20min treadmill walk.

Later on I will train handstands and a bit of routine development and stair master intervals.

I will also get in at ...

Peak week round 2

Good morning everyone :)

So we are on the second peak week now.

No changes with anything from the last couple of days.

Still on reduced training capacity, 30mins cardio a day, and 11k steps. Weight is staying consistent every day, and pretty much all the work is done. More a case of maintaining.

This comp we have tanning the day before (for a base coat). This is good news as, hopefully, it won’t smudge like the last comp !. We also have registration on Saturday (c...

Back to the grind

Today I am back to training, cardio (just 30mins and 11k steps) and the meal plan I was on for the majority of my build up to the last competition.

After a couple of day of almost 3000cals and very relaxed sessions. I feel very energised and am happy to be back to everything.

9 days out.

Surprisingly not much change in weight considering I have been eating substantially more and with a lot less cardio.

Anyway a big push the next week 🤸‍♀️💪🏼💪🏼 2021-04-22 06:24:16 +0000 UTC View Post

Peak week !!

5 days to go and peak week has officially begun :).

I am back at the gym this morning but doing light sessions this week.

Cardio has been reduced to 30mins a day and 12k steps a day.

You will be pleased to know the shoot went really well and I have seen the uncut pics. I gotta say they look pretty awesome.

They should be ready in 2weeks. I think you will like them :).

It’s actually snowing in the UK today ❄️.

I hope you all have a lovely start t...