I am pleased with my progress so far, but looking at the pictures of the women who are winning the contests makes me realize that I have a long way to go to achieve the shape & definition I need, especially in my legs & back.

So, knowing I have a limited time before I step on stage, I feel I need to squeeze the most from every workout & every rep, & of course–the best nutrition program possible. So while working out this week, it hit me: instead of thinking how I have to ‘get through’ my prescribed number of reps set by my coach, I wanted to make each rep count.

So my new philosophy is that every exercise I approach, I look at it as ‘X-number of opportunities for improvement’. For example, if I have 12 reps of wide-grip lat pulldowns, that is 12 opportunities to stimulate my lats into growth, carve deeper definition & cuts, improve my strength, & widen my lat spread. Wow! It is amazing how much more energy I have & how intense I feel each rep now that I am looking at it like that! Instead of getting through 15 squats, I now focus on each rep as a singular opportunity to get my legs in to the best shape possible by the time I step on stage!

When I am getting near the end of an exercise, have about 3 more reps to go, feeling the burn, & the muscles are wanting to give out on me—I think to myself—”3 more to go! ONLY 3 more opportunities to get as much out of this exercise as I can! It’s now or never, or the opportunity is lost.” Those last 3 reps, when you think you can’t go any further, is where the real growth & progress happens.

This has been so powerful for me already, I just wanted to share it. Maybe it will help motivate you when you start dreading an exercise, or just wanting to get it over with. Hey–we’ve all been there! I know I have!

There’s no points (i.e. Pro Card) for second best!

Be Defiant!

Christy

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I have another rant that kind of got dumped in my lap this week, because of something that happened to a dear friend of mine. I won’t give out names because I just don’t want to go there, and you’ll understand why in a few moments.

I have a dear friend who is an absolute guru in raw foods, and I consider a mentor. His advice has been invaluable to me over the past couple of years. I know his deep dedication to the raw lifestyle, and complete adherence to his principles of avoiding the dangerous toxins in processed foods. He has a beautiful baby girl, now a little over a year old, who has only had the purest raw organic food all of her little life. She has never been exposed to sugar, flour, sweets, etc that so many people start giving babies at an early age, which then sets them up for sugar cravings and diseases for the rest of their life.

When I ran into my friend the other day, he was incredibly upset. After much searching and screening, he and his wife had chosen a day care facility to take care of their daughter. They had to jump through tremendous hoops because they wisely do not believe in childhood vaccinations, and of course have not subjected their child to vaccines. Her health is beyond outstanding, due to her nutrition and lack of exposure to toxins through vaccines, etc.

One of their big concerns was what their daughter would eat while she was there. So they signed everything in the world that they could, stating that she absolutely could not eat anything unless it was provided by them. He said they stretched it a bit, saying she had allergies, they had religious convictions, etc, so that every single reason they could possibly use as a deterrent to her being fed the Standard American Diet (SAD) food was in force. All this was in her file, with the strict orders that she was never to be allowed to eat anything unless provided by the parents.

The VERY FIRST DAY she stayed at this, supposedly outstanding and highly recommended, child care center, when they picked her up, on her chart it read that she had eaten a ‘turkey sandwich and canned peaches’. And of course, this was a processed lunch meat turkey, full of nitrates, nitrites and who knows how many hormones, antibiotics, etc. And it was on white bread, made of toxic refined white flour. For a great article on why bread–even the ‘healthy’ whole wheat ones–is so dangerous, read THIS ARTICLE.   And canned peaches are full of all kinds of toxins, pesticides, etc. Not to mention that they are cooked, & the cans contain very harmful chemicals. The beautiful meal and smoothie they had provided for her for that day was still in the day care center’s refrigerator, untouched.

Naturally, my friends had a fit. They hadn’t even tried to explain their lifestyle and food choices to the center.  They had stated that she couldn’t have the food because of allergies, religious beliefs, etc., which are more socially acceptable to the ’sheeple’ who mindlessly believe in the fallacy of the food pyramid and think that marketing lies are solid food science.   So for all these people knew, this child could really have had a deadly allergy. Do they just feed peanuts to any child, without checking the file to see if the child is allergic to peanuts, or do they just roll the dice and see if they asphyxiate? They fed the child their own food, ignoring the food the parents provided, and without looking at her chart. How dangerous is that?

Their response to the fury of my friend was, “It’s just a turkey sandwich!” You see, to them, that nasty fake processed meat on white bread is perfectly acceptable, or even considered healthy, as a food choice. What they don’t understand is that a child like this, who has never been exposed to those kinds of toxins, can have a very serious reaction. A ‘clean’ body will violently react to an ingested toxin and vehemently work to purge itself of the intruder. Even someone who has in the past partaken of toxic foods, will find after cleansing their body on raw foods that when they eat the foods that they formerly enjoyed, they will have nasty reactions now. It’s not fair! Like me, if I have even a half glass of wine now, I get a splitting headache and get so sleepy I can’t function. But it’s because my body is clean, and it clearly sees the alcohol for the toxin it is. (Sorry folks–it is a toxin! I am not judging anyone, but the truth is the truth.)

I don’t know if she did get sick from the SAD food or not, as I have not had the opportunity to talk with my friend since I saw him the other day. I felt so sorry for him, as he was clearly heartsick over the treatment of his daughter. And he is paying big money for her to attend this day care center, too. Those things aren’t cheap!

And you know the sad thing? Those people probably think my friend is a nut case, because they are so blinded by marketing and by their own addictions to processed food. They think children are ‘deprived’ if they don’t get cake and ice cream. Another dear friend of mine who is a raw foodist, has taught her sons well. Although only about 6 or 8 years old, they will reject a food offered to them by an ignorant adult, educating that adult by telling them that the food has ‘hydrogenated oils’ in it, or whatever the toxin may be. And as vigilant as she is, she has caught her babysitters giving her children candy at 9 o’clock at night and insisting they eat it, since their own children were eating candy. And these people think they are being kind. It’s so sad–the food extended by a loving hand is often the food that will send you to an early grave.

And the schools…….where do I start? The absolute crap that they serve to children as ‘food’ is criminal and reprehensible. And they wonder why they have behavioral problems, ADHD, hyperactivity, etc? No mystery there! It’s so hard to protect a child, even an older child. But when your baby is only a year old, they have no defense whatsoever. They are at the mercy of whatever an adult feeds them.

Even if you throw the raw food completely out of this scenario, it’s still alarming! That a day care center would ignore a child’s chart and blatantly disregard a parents’ wishes, even refusing to feed the child the food the parent had lovingly provided, is absolutely unbelievable, reprehensible, and downright dangerous. There could definitely be lawsuits or criminal charges as repercussions from that sort of negligence. That is why I don’t want to name which center this was–I am not opening that can of worms! But just know that even the best ones may not be a very safe place for your children, at least if you truly understand what good nutrition for your children is.

This made me very angry as well, and I hurt inside at seeing the pain and anger my friend was suffering. I wanted to pass it along to warn others of the dangers! I have done a lot of ranting lately, and I like it! I am sick of the travesties being foisted on people. The only saving grace is education. We have to share information, help educate others, and most of all educate ourselves. Do as my friend did–Be Defiant! Stand up against the mainstream and fight the current of ignorance. Fight for your health, and the health of your precious children.

Remember, well-behaved women rarely make history! And well-behaved people do little to change the course of history. Today will be tomorrow’s history, and you have the pen in hand. Write it like YOU want it to be! If you just make the changes within yourself—make yourself healthy, remove yourself from the juggernaut of conventional sick care, and become free of pain and disease—then you will make a little ripple which will influence others to follow your enlightened path. And the little ripple will become a splash, and then a wave, and then a tsunami as it gathers momentum, powered by truth. You literally change the world by changing yourself first.

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On a fun and positive note, I want to thank the awesome Bob Garon for featuring an interview with me on his excellent blog, Bob Garon Training. Bob is an expert with kettlebells and has a camp called Synergy Kettlebell Kamp. It sounds like a blast! I work out with kettlebells whenever I see them, but very few gyms in this area even know what they are. It’s a big trend that is gaining steam. Please check out Bob’s website at Synergy Kettlebell Kamp, let him know you visited, and give him some Defiant Love! You may even discover a great new workout!

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I also was interviewed this week by the incredible Shea Lynn Baird, who is coming out with a book on raw athletes.  I am honored to be included in her book!  I will be offering it here on the site when she releases it.

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And I got to have some fun today.  The owner of one of the gyms I train at, Back in Shape Fitness Center, is a successful chiropractor and a powerlifter named Dr. Ed Bull.  He has blended the gym with his practice, and offers great rehab for patients, as well as a really fun and hardcore workout environment.   Today, he shot a commercial for one of the local TV stations about his unique practice, which he is expanding to include a Medical Doctor who believes in natural treatments and rehabilitation.  And I got to be in the commercial!  You guys know me–I have never met a camera or a stage I didn’t like!    In the commercial, I am playing one of the ‘patients’ who is rehabbing her knee and shoulder on the weight machines, under Dr. Bull’s supervision.  I had to do about 5000 seated leg curls before the cameraman was satisfied with the shot–and I had already worked legs for the third time this week!  My hamstrings sure did get an extra workout today!

I will see if I can get a copy of the commercial for here so you all can see it.  I hope it turns out well!  I am probably only going to be in there for about two three-second shots, but it’s still fun!

I am offering personal training at Back in Shape in Chapin and also at Brickhouse Gym in downtown Columbia.  If you are local, give me a call and let’s get you started on a program to create a fit, fabulous, fierce new you!

If you don’t live in the area, check out my online training and nutrition programs on the Team Defiance page! I can work with you no matter where you are!

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One more thing, I have launched a fun new social network for my clients and those who are interested in building muscle, releasing bodyfat, and becoming ridiculously healthy and energetic through the power of organic living foods. The site is www.Defiant-Health.ning.com. You can also click on the link on the upper right of the page. Please join us and share your knowledge and insight, and feel free to ask any questions you may have. Invite others–all are welcome! And I am posting a Defiant Tip of the Day every day, so you can get a little dose of Defiance every morning!

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Until next time–Be Defiant!  Start that ripple, and make some serious waves!

Christy

Aging Disgracefully—And Proud of It!
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I just wanted to share this with you! (I like to share!) As you know, I am a huge fan of Sun Warrior Raw Vegan Protein, and I sell it right here on my site–just click on any of the links.   I use it every single day and just love it, and what it does for my physique.    It’s very new on the market, having only been introduced a little over a year ago.   Apparently I am not the only one who likes it, as it just received a prestigious award.   I posted a snippet below. The link to the full article is here: Natural News Reader’s Choice Awards

Snippet from the article:

(NaturalNews) The votes have been cast: It’s time to announce the results of the NaturalNews Reader’s Choice “Best of 2009″ Awards!

These awards are given to the top companies and products in seven categories: Best Health Products Retailer, Best Herbal Product Line, Best Natural Protein, Best Skin Care Line, Best Superfood Powder, Best Multivitamin and Best Food Bar.

Reader’s Choice – Best Natural Protein = SunWarrior
SunWarrior protein was in the lead from the very start of this survey, and they never let go of their top position. SunWarrior is a raw, fermented rice protein that’s taken off among the raw foods community over the last 18 months or so. It has also been well accepted among the “natural” bodybuilding community (as well as with extreme athletes).

The top five winners in the Best Natural Protein category are:

#1 – SunWarrior
#2 – Nutiva
#3 – Vital Greens
#4 – Ruth’s Hemp Foods
#5 – Living Fuel

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Give the Sun Warrior a try!

I’ll be back with some interesting new developments when I have a little more time.  Right now, I have to run to the gym to blast my legs and booty! 

Be Defiant!

Christy

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I am going to be working harder than ever, with an eye toward improving my lat spread and continuing to carve out shape and definition overall. And I get to eat a lot more, though still very controlled and an excellent nutrition plan of whole foods. You can’t grow muscle and lose bodyfat unless you are feeding your body plenty of the right kind of fuel!

That’s one thing people just don’t get. They want to keep cutting calories and eating less, and many times the answer is the opposite. But the food intake has to be balanced with the workout routine, and if the workouts aren’t proportional then either fat gain or muscle loss can result, neither of which is desirable.

The Eleven Percent

So what are you doing during this holiday season? Are you defying all the foods laden with toxins and chemicals that are health-destroying? Are you working toward improving for the future? Or are you giving in to all the temptation around you, your willpower laid waste by the stress of the season? Be Defiant! Damage done now in the wink of an eye will take long hard workouts over a long time to undo! Of course, enjoy yourself and some treats, but keep it in moderation.

Let’s be honest, how many holiday parties will you actually go to? Three or four? Ten? And then the family get-togethers on the actual holidays? Let’s estimate high–say 20 holiday meals and parties. There are 31 days in this month, and you should be eating at LEAST 5 or 6 meals a day, so that’s 150 to 180 meals. An average would be 170. Twenty divided by 170 is 11 percent. How do people gain so much weight over the holidays on only 11% of their meals? Come on, be real. Most folks are eating badly ALL the time, not just the special occasions. Keep that other 89% of your meals full of great whole foods chock full of living nutrition, and the measly 11% won’t do that much damage.

A few other tips:

1) Eat BEFORE you go to a party! Don’t go hungry, for crying out loud! That’s a recipe for diet disaster. Keep up your regular schedule of 5 to 7 meals. Don’t skip any meals!

2) Workout HARD the day before and the day of a party or big family dinner. Set your body up to use as many of those extra calories as possible on actually building muscle! Do big, full-body movements that incorporate all the biggest muscle groups, and use weights that really challenge you.

3) Do short, high-intensity cardio sessions with added plyometrics and intervals that set your fat-burning thermostat on high, and help your body incinerate fat and build shape and muscle definition, even through the holidays. Not sure what to do? I can design a plan for you! See Team Defiance! for details! I will also give you plenty of support to get through the season.

4) Keeping your nutrition very strict except for the 11% can actually set your body up to lose even more fat. Having a ‘cheat’ meal after a few days of strict dieting will replenish your hormone levels, especially leptin, and help you burn fat! And many people report that their workouts the day after a big meal are awesome, when the muscles are fully loaded with glycogen and get really pumped.

5) Keep your carb choices to mainly green veggies the day or two before a big dinner or party. That will help with the ‘cheat’ meal cycle previously mentioned. Avoid starchy carbs, sugars, refined flours and breads. But you do that anyway, right?

6) Avoid alcohol as much as possible. There’s just nothing good I can say about it from a physique standpoint. Sugary, fatty drinks are the worst—a doubly-bad diet ding! (Yes, like eggnog!)

7) Enjoy yourself. This is a time of love and celebration. Love yourself enough to put your health as a top priority. But if you fall prey to temptation, no biggie! It’s just part of the measly 11 percent! DON’T beat yourself up and get caught in the trap of feeling guilty and then eating to comfort yourself. It’s what you do in the 89% of the meals that really counts.

BE DEFIANT!!! BE AN 89-PERCENTER!!!

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Rough Weekend With a Sick Kitty

In case you don’t know, my ’son’ is a precious white and orange kitty named “Jukebox”. I know I have mentioned him before on here. It’s just not right how much I love that cat! I probably need therapy. But he is so loving and precious, and just has the best little personality. He tries so hard to talk to me. He doesn’t really meow–he “wows”. And he “wows” a lot! Thus the name Jukebox–he sings all the time.

Poor Jukey got very, very sick last Thursday night. He was pitiful. I won’t go into the details, as it was not pleasant. I only got about 3 hours of sleep, and even ended up laying down with him on the bathroom floor to try to comfort him. It turned out to be a UTI, which was upsetting his stomach terribly and causing him great pain in his hind end. I was so worried it was more than that. He is better now, and today began eating again. He didn’t eat from Thursday night through yesterday (Monday). But the antibiotics seem to be helping and he is much more like himself again.

Juke is 16 years old. I know the inevitable is coming. I just hope it’s many years from now. He has been doing so much better on his raw fish diet. He used to weigh over 20 pounds, and this weekend he weighed 12 pounds which is a much healthier weight for him. The vet was pleased. I didn’t go into why–vets hate the idea of raw food diets. I guess it doesn’t pay their mortgage like the prescription food does. Going to the vet is highway robbery anyway. Absolutely unbelievable!

I can’t bear the thought of life without Jukebox. I can’t really think about it or I will start crying. I know a pet is not the same as a child or family member, but for me he is, and he is as close to human as a four-legged creature can be. He gives so much love so freely. He is my shadow, and absolutely has me trained–I have to sleep on my back with my left arm (not the right arm, only the left!) out so he can curl up in my arm. If during the night I roll up on my side, he will paw at me and “wow” until I assume the proper position. He is not ‘my’ cat: I am ‘his’ human!

How many of you have a pet that you love so dearly it will rip your heart out to lose them? Have you lost one in the past? I have lost two: my horse ‘Bee” that I had for 27 years, and my first cat ‘Dooger’ who lived to be 18. I still cry over their graves (and even now I have tears rolling down my cheeks–I can’t help it). Both were heartwrenching losses, but the joy and love that they brought to my life for so long is worth it all. Leave a comment and tell me your story about your babies.

I am just so thankful I have Jukebox and all the joy and love he brings to my life. May his precious little soul continue to live in health for many years.

This is Jukebox. It's an older picture, when he still weighed 20 pounds!

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I have been making some changes to the Defiant Health site. And more changes are in the works. Soon you will be able to order many of my favorite products directly from the site, which will make things much easier. Please explore around the site, especially the Defiant Tools page, and keep checking back for new content. I am getting some help from people who know far more than I do about web design!

Be Defiant!

Christy

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I am so thankful for my husband, my family, and our beautiful farm that provides so many wonderful foods, animals, and lots of opportunities for great exercise through hard work. And all of my ‘most thankful fors’ were right there, enveloping me during the whole holiday. It doesn’t get any better than that!

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FOOD TRIGGERS

We drove over on Wednesday evening, after Michael finished work. My food struggles started that night. I had been pretty good leading up to the holiday, even though I was instructed to NOT work out for a week (that was killing me!) and there were no food restrictions. I didn’t want to destroy what I had worked so hard to build, so I stayed 90% on the diet, allowing myself a healthy treat meal every day. I was back on my beloved green smoothies, with lots of bananas! Oh, how I missed those. I also ate an Amy’s pizza–my favorite version: spinach with vegan cheeze and rice crust. I also had an Amy’s burger, and things like that. Not bad, just not things I can eat on a precontest diet. And lots of raw food! On Monday, I HAD to make healthy pancakes! My best bud Angela nicknamed me ‘Flaps’ last week because of my love affair with pancakes.

I planned that I was going to eat the heck out of my mom’s incredible German Chocolate Cake. I was dying for some, and figured I deserved it. One day won’t hurt, right? (Well, one and a half days. We started on it Wednesday night.) My body completely rebelled against the stuff I was eating! Wow, I was shocked at how bad it got. That’s the dichotomy of eating very clean for a long time–the things that didn’t cause any problems before suddenly become very toxic and make you miserable. For example, if you used to drink a lot of coffee or alcohol, and you eat mostly raw and abstain from those things, then when you allow yourself a little bit, very often the negative reaction is brutal. I used to enjoy a glass or two of red wine with dinners, and since Michael is highly knowledgeable about wines due to his former job as a wine distributor, we were part of a couple of vintner’s clubs before I started my raw food lifestyle. Now, if I have even a few sips of red wine, I immediately get a headache and want to go straight to bed. I just can’t handle it at all.

So, just one day won’t hurt, right? Well, it hurt me. I swelled up like a balloon and felt miserable. But the worst part was the cravings it triggered. I was amazed at how powerful they were. I was frantic wanting more and more cake and sugary things. It’s like it takes over your brain and it’s all you can think about. But I was feeling so miserable that my conscious mind was desperate to get back on my regular Bombshell diet. Which is just about impossible in the middle of nothing but Thanksgiving food. I definitely melted down on Thanksgiving, but the next day I didn’t touch any of the ‘trigger’ foods at all. I ate green smoothies, lots of salad, and didn’t touch cake or the sweet potato souffle (which was one of the best ones I have ever eaten.) That was hard–I was really struggling with the brain cravings. But my poor body kept me in line.

Foods like sugar, refined flours, etc. often cause negative reactions that end up manifesting as cold-like symptoms when the ‘detox’ starts. Both Michael and I came down with ‘colds’ after Thanksgiving. In my past life, I would have thought I caught a cold and taken a bunch of medicines. Fortunately, now I know enough to realize that our bodies were throwing out all those toxins and that we had to support our immune systems through the detox–yet not stop the detox, which is so necessary. I had some convincing to do with Michael, as he was ready to take a bunch of decongestants. Instead, I fixed up some great concoctions to support the cleansing process. The most successful potion was Apple Cider Vinegar, juice of 1/2 lemon, and raw unfiltered honey (that still has all the propolis, pollen, etc in it) That is amazingly cleansing.

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MY PUNISHMENT

My body really punished me! On Saturday, I conveniently reasoned that it had been a week since I last worked out, so I headed up to the rec center intending to bust out a very intense cardio session and hopefully sweat out the toxins and the huge amount of water I was retaining. I did my warmup on the Stepmill for five minutes, and felt great. I hopped off to do my first round of plyos, started my walkout pushup jumps, and after a few my quadricep muscles started to cramp up. No biggie, I thought. I stretched for a few seconds, and started another plyo jump exercise. My quads LOCKED UP. I mean, they cramped up so bad I couldn’t walk. I have never had a cramp in my life–ever! I was not prepared for the intense pain and complete loss of mobility.

It was all I could do to get down to the front doors to leave. I literally couldn’t walk very far, and the only relief was kneeling on my knees with my feet tucked under me, which seemed to help them release a bit. I had to kneel three times just to get around the track and then going down the stairs was pure torture. I finally made it to the couches and it was a good 30 minutes before I could even consider driving. My friend had to go get my stuff for me, because I knew I couldn’t walk back up to the cardio area.

I finally made it home, and immediately started looking for cramp remedies. I tried a few and then got in the tub in hot water, which was recommended to help relax the muscles. After an hour or two, I was OK and able to walk normally. But my quads felt like hard rocks and were so sore–some of the worst soreness I have ever felt. Only my quads cramped. Nothing else did, and other than my quads I felt just fine.

I didn’t try to work out on Sunday. Monday morning I tried cardio again, but this time upstairs in my house so I would be home in case it happened again. It did happen again, but not to the same extent. The foods I had been eating had obviously helped. In reading about cramps, I found that they are often caused by the body being extremely acid from–guess what–refined sugar and flour. Wow, talk about causing myself pain through food.

The detoxing has been hell. The cramps, the bloating, tortured intestines. Yuck! I am not exactly back on my diet yet because I have been eating a lot of foods to support myself through the detox. Not that they are bad–for example, honey is wonderful, but it is a sugar. No sugars are part of our diet, no matter how healthy they are. Same with fruit, which is also sugar, but oranges and bananas really help clear out the mucus that the body uses to help expectorate the toxins. But right now, my poor quads and my body need the help, so I am going to continue those things until I am back to normal. I still don’t know why only my quads are cramping. Weird.

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THANKSGIVING STORIES

OK this is already WAY too long, so I will save these for next time. We did have some interesting adventures.

Also, I am thinking about doing something very unusual, and I will share those thoughts as well.

The Victoria’s Secret Fashion Show is coming on! I gotta go!

Be Defiant!

Christy

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Here is a video that Michael took while we were at the photo shoot yesterday. This was the first part of the shoot, and it was a LOT of fun!

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Check out my brand new page for Team Defiance! Click on the link at the top of the page! This is the information for the customized personal training and nutrition plans.

I have great new products available very soon–including one that will blow you away with how effective it is for reducing your waist size! Stay tuned–I am working hard on getting the website updated! (If you want info on the waist reducer, just email me! Cduffell@sc.rr.com)

Be Defiant!

Christy

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As you all know, unless you have been under a rock or don’t have cable, the real estate market is, well……not what it used to be. The reality of that situation coupled with the realization that I am now the happiest I have ever been, has made me want to pursue my true passion–fitness and nutrition.

Now, I am not by any means abandoning real estate! I just have a lot of time now that I didn’t have before, and have put it to good use in the gym. And in studying holistic nutrition. If I had the funds, I would pursue a PhD in Holistic Nutrition, and I do plan to someday. But I study nutrition passionately, and learn as much as I can every day. With what I learned in my studies, and with the consistent workout schedule, that led me back into competition. Which then led me to Team Bombshell, and the rest, as they say, is history.

My friend asked me last week if I was happy. It only took me a second to stop and realize–I am living my dream. I told her, truthfully, that I am the happiest I have ever been in my life. I am so grateful for everything I have—my incredible husband and soul mate, Michael; the ‘bestest’ kitty in the world, Jukebox; a wonderful family; fantastic friends; and I finally had the guts to step out there and really pursue my dream of competing in Figure. People come into our lives for a reason . ‘When the student is ready the teacher appears.’ I was ready, and Shannon and Rob appeared. And my life has changed.

The only thing missing right now is a consistent source of income. I am still working and have been blessed with much more business than most agents have in this market. And I do feel positive that good things are to come. But when I really sat down and thought about what it is I really want, I realized that I really want to work in the fitness industry and positively affect people’s lives through better health and nutrition. Basically, I want to get paid for working out!

I have been working on a recipe book for a while, although I have been very intermittent and not committed enough to it. That is going to change. I am going to work on that with a vengeance. With what I have learned, I really feel I can help guide people to health through Living Cuisine.

But the big thing right now is this:

I just became re-certified as a personal trainer! I had let my certifications slip after I moved here and got so busy in real estate. But I realized I wanted to train people again, especially because I get so many requests from this site and people that I meet in every day life. Plus, with training, I can have a flexible schedule that allows me to also work real estate. So it’s the best of all worlds!

A BETTER WAY:

But with the economy the way it is, the number of people paying 50 bucks an hour for someone to stand over them and count reps has dropped dramatically. I see the trainers in my town suffering the loss of many clients, and the gyms are letting many of their in-house trainers go. So, there has to be a better way. A way to provide excellent services to many people, at a very affordable cost.

I think I have found that way. Inspired by the way that I am trained by Team Bombshell, which works so incredibly well, I realized that this model of training could be applied to ‘regular’ folks–not just us gym bunnies in sparkly swimsuits! Come on–you know how to count. You can count your own reps! What most people need is a plan.

So here is what I am now offering:

Nutrition plans and workout plans emailed every four weeks, with unlimited email support throughout the month.

Everything will be detailed and spelled out for the client, on a daily basis. Each plan will be customized to the client, based on a thorough initial consultation. The initial consultation can be in person or on the phone. I will create the programs and send them to the client. The clients’ responsibility is to simply FOLLOW THE PLAN! Print out the plan, tuck it in your workout journal (you DO have one, don’t you?) and take it to the gym. Have your meal plan with you, and you won’t even have to think about what you are eating every day–it will all be spelled out for you and relieve all that stress!

I want this to be accessible for EVERYONE, so the fee structure is as follows:

–4-week workout plan: $100

So, basically, you get a comprehensive, customized nutrition or workout plan starting at $100 per month! That’s the equivalent of only two private training sessions! If you are serious about your health, you can save $100 per month just by following the nutrition plan and eliminating a lot of unhealthy things that are also costing you money. Heck, $100 is just one decent dinner out anymore.

This would also be on a month to month basis–no contract, no obligation. Your success will depend on the level of your commitment and motivation. 50 percent effort will be a disaster and you will say that the plan didn’t work. So don’t go there. But if you are really committed and self-motivated to achieve a healthy lifestyle, then this would be perfect for you. And remember, it is customized to you, so you don’t have to fear the plan. It will challenge you to achieve a new personal best, but will be very achievable.

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If you are interested in working with me, please contact me through this site, or email me directly at cduffell@sc.rr.com. I am so excited about this new venture, and already have been working with some wonderful clients. I can work with anyone, anywhere in the world. I am even talking to a wonderful lady who lives in Dubai who will hopefully become a client after recovering from surgery. What a cool place to live!

One big thing!!! If your goal is to compete in Figure, Fitness or NPC/IFBB Bikini—then I will refer you to Team Bombshell at www.bombshellfitness.com.

Team Bombshell offers so much more than just the plans–it’s like having your own PR or modeling agency, coaching you in every detail for competition. They own their own magazine, and just do so much for the Bombshells. It’s a comprehensive, incredible program and they have so many connections in the industry to help launch their athletes. For example, Bombshell Cheryl Brown just was awarded a sponsorship by GNC!!! Wow! (What I would give for something like that!!!) I cannot offer that kind of environment, and the serious competitor needs to be in a place that can maximize their exposure and career. So I will send you directly to Shannon and Rob, do not pass Go, do not collect $200!

I am looking for the person who wants to be in their best shape and health. I especially want to work with people who want to explore the Living Foods lifestyle in more depth and still be fit, toned, and not stick-thin and gaunt like so many people perceive vegetarians to be. But I can work with anyone–you don’t have to go raw vegan for me! I promise! I WILL teach you about the power of whole foods, though. It’s your choice what to do with the education.

So here is my pitch–I want clients! I am available and eager to get you on the road to beautiful health and a gorgeous body! Please contact me, and I will go right to work for you!

Be Defiant! Fight for your health–and I will be right there fighting for it with you. I got your back!!!

Christy

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Thank goodness the competition is split up into two days! Men’s bodybuilding and Women’s Bikini go on stage Friday. Then Figure (me) and the Women’s bodybuilding compete on Saturday morning. A cool tidbit: The winner of the Bikini overall title gets to be on the cover of Muscle and Fitness HERS magazine. How awesome is that? A magazine cover would definitely be an item on my Bucket List!

I feel I am as ready as I can be, physique-wise. I still stink at posing, and am practicing as much as I can. I don’t know why I just can’t seem to get that mind-muscle connection in my back, but my hard head and my lats just won’t communicate! I received some excellent guidance today from two wonderful NPC judges who live here in my hometown, and Michael took a video as they taught him exactly what to look for, so he can help me practice. That is a godsend! I can’t see my back when I practice, and Michael didn’t know what I was doing wrong. So now, we should be able to make some progress! Hopefully by this Friday, I will ‘get it’. Shannon said I will have an “A-HA” moment when it just clicks. I am waiting to hear that click!

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I had a photo shoot this morning at Brickhouse Gym, which is a local ‘hardcore’ bodybuilding gym, kind of like the gym where Arnold worked out in Pumping Iron. By hardcore, I mean it is bare-bones basic, no fluff, no girly-stuff–just serious iron and other tools used to build the best bodies in the world. I love it! Too bad it’s so far from my house. I would love to train in an environment like that. I am a LIFTER, and I like to be on the weight floor busting out reps. I don’t care if I am the only woman in a 20-yard radius–I like the iron!

Scott Krause, who has done many of my photos before, was kind enough to get up and come photograph me on his Sunday morning. He is so good, so fun to work with, and just a genuinely nice person with a good heart. I cannot recommend him highly enough–his website is Scott Krause Photography. He does all sorts of photos, including some of the best children’s photos I have ever seen. If you are anywhere close, give him a call. You will be so glad you did.

I only have a couple photos so far, and I copied these off Scott’s Facebook page:

Brickhouse Shoot 11 15 09

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My "Rock Star" pose--haha!

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Brickhouse Gym Shoot

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These were just the first outfit that I wore. We got the swimsuit stuff out of the way first, and then went into the workout shoot. That was fun. I did a hardcore, military theme, complete with combat boots! Brickhouse has a climbing rope, so I got to play on that for a while, and they even have all these sledgehammers which I just had to work into the shoot too. Michael was wonderful as Scott’s little helper and my personal assistant. He is always so helpful and organized. He especially liked spraying me down with the water spritzer between shots, so it would look like I was sweating and working out hard. It was cold, so I didn’t like it so much. Now if someone would do that while I was REALLY working out with the Bombshell sweat sessions………

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BIG NEWS!!!!

I don’t want this to get lost in this post, so I am going to do another one solely dedicated to my newest project. I am very excited about the possibilities, and want to share it with you all! Stay tuned, and definitely check out the next posting!

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GREAT quote I saw this week:

“If you want to have legs for days, you have to train for hours!”

Be Defiant!

Christy

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I just had to share my experiences from today, as I felt I made a major breakthrough on overcoming fears and being intimidated by false obstacles.

First of all, this morning, I shocked myself. Remember back when my big goal was to do 3 full sets of 10 pullups at full bodyweight? I got that goal one time, but only once. And I was using a ‘neutral grip’ where my hands were just slightly wider than my shoulders. I found that I was far weaker on the wider grips, and couldn’t complete many reps, even though I need to work wider to expand my lats. Anyway, I have been doing these really wide-grip pulldowns that Shannon calls “Billy Jacks” 3 times a week to work on widening my back. They are named for the guy who invented them, and they said his back is freaky wide. Plus of course, I have been doing all the other back exercises, but no pullups. They just aren’t in our regimin, so I haven’t attempted any in a while.

This morning, I got a wild hair and decided to try my Billy Jacks as pullups instead of pulldowns. I just wanted to see if I could. Not only could I—but I busted out 5 full sets of 10 reps each! No spotter, nobody around, just me and the bar. And this was using the widest grip possible on the apparatus! The first set was so easy I was amazed. The fourth set was tough, and I did struggle on the last 3 reps of the fifth set, but by golly, I got them!

A similar thing happened last week, as I was able to do 10 sets of 10 Dumbbell Presses for chest at a weight that, prior to Bombshell training, would have been difficult for me to even do three sets. Michael spotted me on that one, though. I tend to fail quickly, without much warning because my muscles just don’t get much of a burn, and I didn’t want to drop a heavy dumbbell on my face.

I was so proud of that accomplishment, but not nearly as proud and happy as I was this morning! Pullups are a big deal to me, especially because so few women can do them. I encourage each of you gals to get thyself to the pullup bar and just do what you can. Work up to it! Start with one, then two, and so on. Believe me, I started out barely able to get more than two!

This just goes to show how wonderful this training is! Since we move so fast, we don’t use very heavy weight, so I had no idea that I would gain this much strength. I am continually impressed by how effective Shannon and Rob are with their training routines and diet.

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The other thing I wanted to tell you was that when you have a big obstacle in your way, face your fears and just bust through it! I had received my pre-contest workouts late last week, and when I read the first one–today’s workout–I was so intimidated. I had to start off with a giant set of four tough exercises, back to back with no rest, and three times through the sets. And then (cue scary music here) I was supposed to do a ONE-HUNDRED-REP set of Leg Presses (yes, 100!), followed by a set of 50 Smith machine wide squats, then 30 step ups on each leg, and then 50 plyometric jump squats. I was seriously dreading this workout, and I usually look forward to legs. I just was so doubtful of being able to get through 100 straight reps, and really had a fear of it. I had heard of pro athletes using 100-rep sets, and it makes grown men cry. Even Terrell Owens does them, thinks they are brutal, and he is an animal.

Well, I didn’t load much weight on the leg press, because I knew it is much more important to get the reps in, with good form, than how much weight we use. Shannon always says it’s not how much weight, it’s how you are working the muscle. I found a thumping motivational song on the iPod and unracked the weight. The first few felt great. I got through fifty without too much struggle, then started counting down by tens. I kept telling myself, just get through the next ten, and then I would stop for two deep breaths and start the next ten. And by the time I got to eighty, my legs were burning but I knew I had it in me to finish strong. So I pushed through the final 20 without stopping. Boy, it felt amazing to be counting 96…97..98…99…100!!!!

I racked the weight and realized I could probably have done more. I could have pushed myself harder and gotten more benefit out of the exercise. But I still had all those other high-rep exercises to go, so I didn’t feel it was a good idea to have nothing left after the first one. Plus I had NO idea how much weight I could push for 100 reps, so I guessed. I then made it through the 50-rep set on the Smith with excellent form, squatting deeply, and really felt each rep. But it didn’t kill me. I wasn’t puking or laid out on the floor, as I was afraid I would be. I made it through the step ups well, and then got through the plyo squats, although those just about got me. The last 10 on those, I couldn’t feel my legs! They had just gone numb, but I was still jumpin’!!

The moral of the story is: don’t let your fears stop you! You may have an intimidating task or obstacle in front of you. The fears are most likely blowing it up to be a much bigger monster than it really is. When I took that deep breath and plunged into that 100-rep set, I was so afraid of failing, of not finishing, of not being strong or good enough, of hurting myself, of losing my lunch on the gym floor, and of embarrassing myself if I dropped the weight or something. (I had no spotter, so I was on my own.) But those fears simply turned out to be mirages; misty ghosts that dissolved into wisps with each passing rep. As I realized I was actually doing it, I then felt stronger and stronger, and finishing the drill was complete elation!

Now, I wish I had pushed harder. I wish I had challenged myself more. I am not only not afraid now, but I am looking forward to doing it again and challenging myself! I don’t know when I will have that opportunity, but I know I am ready. This was such a rush, and an amazing feeling, and I couldn’t believe how fearful I had been. I had a real break through today. I shattered that paradigm of limitations that I had subconsciously placed on myself, and I broke free. What a feeling!

Talk about being defiant! Defying your own ghosts, demons, and fears is probably the hardest thing of all. Defy your fears. Look them in the eye, grab them by the throat, throw them down, and use them as a stepping stone instead of a stumbling block. After today, I will be less fearful, because I can look back at this experience, and say, “Hey, if I can do that, I can do anything!”

I just had to share this with you. First, to show you I am totally human and not some workout machine. I have fears and insecurities just like anyone else. I am not trying to brag here. In fact, I am a little embarrassed to expose my silly fears to you. I hope you understand what I mean by the elation I feel. And second, to show you that your body is capable of much more than you give it credit for! Go out there and challenge yourself. Be better than the best you thought you could be!

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And now I have to go do my second cardio session, while watching my Atlanta Falcons try to beat the undefeated, awesome Saints. I don’t think it will happen, but ‘Bird is the Word’ tonight! Go Falcons!

I want to close with a great quote I just saw:

Today is the time of your life, to have the time of your life.

Think about that one for a few minutes!

Be Defiant!

Christy

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I have been running so hard (literally!) the past week I haven’t had much of a chance to update you. Things are going well in my training. My calf is MUCH better, and I have been able to return to some of my plyometrics and even some treadmill work, such as walking lunges, side lunges, walking backwards, and that type of thing as long as it doesn’t involve running. Dr. Renick hasn’t released me to run or do any weighted calf work yet, but I should be able to get back pretty quickly. Honestly, the step mill FEELS much more difficult than the treadmill, from an intensity and exertion standpoint to me. But I know my coach, Shannon, wants me on the treadmill for specific muscle-building reasons, so I am looking forward to being able to get back to my prescribed routine. She has been great through my injury, always stressing that health comes first, and that it is better to substitute than to risk a worse injury. She always says that I am in this for the long haul. I sure hope so!

I must tell you how invaluable the A.R.T. work was for me. I talked to two different people, one man and one woman, who had the same injury I do. They both said that it was three MONTHS before they could get back to doing any kind of running. I was distressed when I heard that, of course. But I have made incredible progress in less than two weeks. I asked Dr. Rennick, and he said they probably didn’t receive any kind of soft tissue therapy, and that I had been smart in getting therapy within 24 hours after the injury. I am continually amazed by the difference the soft tissue therapy has made in my body. So many of the chronic pains I had just come to accept as part of my life are now non-existent. My flexibility is so much better. And the obvious speed in healing after what I thought was a debilitating injury is incredible. (I do think my raw diet has a LOT to do with that, too!)

I have to say that I am SO glad I got the therapy, but it HURT! You know in the Western movies, where they have to cut a bullet out of someone, and they give him an arrow to bite down on? I was wishing I had an arrow when I had that first session! Whew! But considering I could barely hop into the office on one leg, and was walking normally within 48 hours afterward, I would say the pain was definitely worth the gain!

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Nationals is now three weeks from yesterday. I have a new set of meals, cardio and diet. I was supposed to start tomorrow, but I already got a bit of a jump start on it. I jsut want to be the best I can be!

We worked out yesterday in The RUSH! Fitness complex in Knoxville, at the East location in Knoxville Center Mall. That is one of the most radical gyms I have been to! We really enjoyed it. The people were all so nice, and when they found out I was competing, went out of their way to make sure I had anything I needed. One thing I really liked was that all the weight equipment was arranged according to bodyparts–a ‘Legz’ area, ‘Shoulderz’, etc. (Everything has a ‘z’ on the end, which was cute.) I was doing cardio and didn’t get to really test it out, but it seems to me that would be great for the superset and giant set type of workouts I do. Michael did work legs, and he loved it. We did go to the ‘Abz’ area and did a great circuit, one of the best I have ever done.

RUSH! had so many off-the-wall features, too. They had this ‘Dunk-oline’ thing which was a trampoline with basketball goals and curtains around the side so you could jump ridiculously high and dunk basketballs. Awesome! And the coolest feature was this big tall rock-climbing wall rising right out of the middle of the gym. Oh, how I wished I had time to tackle that thing! I LOVE climbing stuff!

So if you are traveling in the Knoxville, TN or Asheville, NC area, definitely stop in at a RUSH!. They are great, and very reasonable on the fees. I just wanted to give them a shout-out in appreciation for a great workout and exceptional hospitality!

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Another shout-out must go to my FAVORITE place in the entire world–Litton’s Market in Knoxville, TN. Michael and I have eaten at many fine places in great cities, including a restaurant rated in the top 10 in the world in the Bahamas–the Greycliff. But I wouldn’t trade fifty of those places for one meal at Litton’s. It’s just a down-home ‘burger joint’ that is so relaxed and fun, but has the best of everything. I don’t care what we get there, it’s always the best I have ever had. Even the coffee! You know how you just drink coffee and may say, ‘Oh that was good’? This is like, Wow, every sip has to be savored, holding it on my tongue as if it were a fine wine. It’s just that delicious. And that’s just the starter!

How good is Litton’s? Well, it has been featured in Southern Living Magazine, among many others. It gained national notoriety as one of ‘Todd’s Taste of the Town’ Features on a ESPN football game a couple of years ago. And, as luck would have it, when we were there Friday night, Todd Blackledge, Erin Andrews, and the rest of the ESPN Game Crew had just left from having dinner. Darn! I would have loved to meet them! Eric Litton, son of Barry Litton the owner and founder, talked with us for a long time, and is always delightful and a good friend. Barry is recovering from rotator cuff surgery, so best wishes for a speedy recovery to the man who makes many thousands of people blissfully happy! I told Michael as I took my last bite Friday night–It will be a year before I am this happy again! I was good, though. Yes, I had my ‘cheat meal’ but I didn’t blow it out like I normally would have. Hmmm…….maybe we should drive back after the contest. It’s worth a four and a half hour trip!

They now have a website where you can order their incredible desserts. Visit Littons Mail Order to have their incredible treats delivered to you, wherever you are. I cannot recommend their desserts highly enough. Your taste buds will think they died and went to heaven! Definitely try their Red Velvet Cake, if nothing else. Put it on your ‘Bucket List’—it’s that good!!! The Italian Cream Cake is a close second. For you chocolate lovers, the innocent-sounding ‘Cream Cheese Brownie’ is a chocolate explosion with a shot of Almond that sends you into the stratosphere! OMG! I am making myself hungry!

Come to think of it, I think I may do that for Thanksgiving. Having a Litton’s cake would be out of this world, and since Thanksgiving is a few days after Nationals, it would be perfect! Although, I may still have to give the nod to my Mom on the German Chocolate Cake contest. Mom’s is the best!

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I did put a house under contract last week, so please pray that inspections go well this week. My client is a first-time home buyer and we need to close before the end of November to get him that $8000.00 tax credit. (And for me to continue to make a living!)

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Michael took a big step last week, and resigned his position with his current company to take advantage of a wonderful opportunity as the Major Accounts Manager for Digital Office Solutions. His role will be expanded also, to include implementing a new printer program and software programs. He is very excited and so am I. It’s a great company with dynamic ownership, and has been growing, even during the recession that has hurt the office equipment business so much. So, to my Soul Mate and Best Friend—I love you and support you on this exciting new adventure!!!

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I am so ready to kick this week into high gear on my pre-National workouts! I am raring to go! I am going to work harder than ever before, and just be the best that I can be.

Blessings to you all, and always remember—you have to FIGHT for your health! Be Defiant! Stand up to the forces that conspire to keep you down. YOU are in control, not the fast food joints, Big Food companies, Big Pharma, your cravings, and even your family. Only you are in control of every bite that goes in your mouth, and you are also in control of whether you make the time to put your health first and get to the gym, or at least get in some good exercise. You can do it! You are worth it! Fight!

Be Defiant!

Christy

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P.S. Watch for a big announcement coming from me very soon!

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