Sorry–again long time no posts.  I have been busier than a one-armed wallpaper-hanger, & none of my occupations at the moment let me anywhere NEAR a computer!  Things are going GREAT with my training, & I will be competing in just over TWO WEEKS at the Pittsburgh Championships!  This is a HUGE show, & I am very excited about the opportunity.  I have been working SO HARD–literally 3 workouts a day, 5 days a week, & 2 workouts over the weekends.  It is really paying off though!  My legs have NEVER looked this good–although I still have a long way to go to get them where I want to be!

I will try very hard to do a better job at keeping you updated on my progress.  My training business is really taking off, & I am so excited about that too.  I have discovered a new love—BOOT CAMP!   I am now teaching Boot Camps at my local gym & I am in love with it!  I have never taught group classes before, so this required me to step outside my comfort zone, but I am SOOOOO glad I did!   I have wonderful ‘troops’ & we are calling ourselves the “Buff-Armed Forces”.  We all should have the right to BARE ARMS! 

I have several things in the works, too, so I hope to be making some big announcements soon.  Stay Tuned!

I was forwarded this wonderful article by my friends at Sun Warrior, & just HAD to share it with you all!  Enjoy!

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Is Your Favorite Protein Powder Causing Cancer or Preventing it?

Protein is something everyone likes to talk about. Plant-based eaters, especially those who consume high raw and vegan diets, often find themselves on the defensive end of these conversations. This is unfortunate, but the tables are slowly turning. It is now common knowledge that cholesterol, found in all animal products, greatly increases the risk of heart disease, often leading to a heart attack or stroke. Eggs and red meat are notorious for being high in cholesterol, so some avoid beef and eggs and look to chicken or fish as protein sources. While lower in cholesterol than fatty cuts of red meat or egg yolks, poultry and seafood still contain substantial amounts of cholesterol. People are best served to avoid cholesterol altogether by eating a plant-based diet.

Most everyone is familiar with Dr. T. Colin Campbell’s landmark work, detailed in his book, The China Study. Campbell’s research dealt with casein, which is the primary protein component in cow milk and cheese. In his study, rats were fed casein above their protein needs, which caused experimental tumors in the rats to grow. The protein needs of a rat are similar to those of a human, about 10–12% of total calories.1 In Campbell’s experiment, the rats were fed up to 20% of their diet as protein. According to the National Health and Nutrition Examination Survey, 2003–2004, protein intake for Americans ranged from 13.4% of total calories in children aged 4–8 years to 16% of total calories in men aged 51–70 years.2 Additionally, the National Strength and Conditioning Association (NSCA) recommends consumption of 0.4–0.8 grams of protein per pound of body weight for exercise levels ranging from sporadically active to very active.3 The high end of this protein range is about 15% of total calories. Considering these numbers, it’s easy to see the relevance of Campbell’s work regarding protein consumption.

Traditional bodybuilding and sports diets, especially those targeting muscle growth, typically far exceed the NSCA’s protein recommendation, often doubling it. One can simply search the internet for “macronutrient ratios” and they’ll find that countless people are eating 30% or more of their calories as protein. Whey protein is a popular product to supplement the diets of those aiming to reach this protein surplus. Whey is the byproduct of the manufacture of cheese or casein. While whey is the more popular of the two, both whey and casein are marketed as protein supplements. All animal-based proteins, including powders made from milk or egg whites, should be avoided because of the cholesterol they contain and their link to cancer.

The trend in sales of protein products indicates people are learning the truth about animal proteins. According to 2008 research from Global Industry Analysts, annual sales of protein ingredients are expected to top $18 billion by the end of 2010. While animal protein ingredients account for 69% of the market, the plant protein ingredients market was the faster growing segment, with a projected growth rate of about 8% through 2013.4 There are several plant-based protein powders on the market—rice, hemp and soy are all popular options. None of these protein sources have cholesterol, but there’s something very special about one of them. One of them has cancer-fighting properties.

While casein can encourage the growth of cancer, certain components in rice protein can help prevent cancer. Sadly, these beneficial elements in rice are greatly reduced, or removed altogether, by the time it gets to the plate. Rice bran is the brown coating between the rice kernel and its protective hull. Brown rice maintains a thin layer of rice bran around the seed, but in the case of white rice, this nutrient dense layer is polished off. This is why white rice is a nutritionally dead food.

Inositol hexaphosphate acid (IP-6) is a potent antioxidant found in rice bran. In addition to its cancer-fighting properties, many experts also believe IP-6 can prevent and treat heart disease, kidney stones and liver disease. The process isn’t fully understood, but IP-6 suppresses the production and activity of cancer-causing free radicals. It also reduces the abnormal rate of cell division that defines cancer and tumor growth, allowing cells to normalize and return to regular, controlled growth. Additionally, IP-6 enhances the body’s potential to kill existing tumor cells by stimulating the activity of the immune system’s natural killer cells, called lymphocytes.5

Arabinoxylan compound is produced by altering the outer shell of rice bran using enzymes from Hyphomycetes mycelia mushroom extract. This compound is a major component in a popular alternative cancer treatment called MGN-3 (known as BioBran® in Japan). More clinical trials are needed, but arabinoxylan has shown promise in improving immune reactions in cancer and diabetes patients. Also, pre-clinical experiments suggest that MGN-3 may also be of potential value in treating AIDS patients.6

Rice bran looks to have a very promising future not only as an alternative cancer treatment, but as a treatment for a host of other diseases and conditions. Whole grain brown rice also makes a fantastic protein supplement. There is a great protein product on the market today called Sun Warrior. Naturally rich in vitamins and minerals, Sun Warrior rice protein provides a complete amino acid profile. Their old world process combines the sprouted endosperm with the bran from raw, sprouted whole grain brown rice to offer a protein with a 98% correlation to mother’s milk and a 98.2% digestion efficiency. Sun Warrior is raw, vegan and GMO-free.

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Interesting info!  As you all know, I am a huge Sun Warrior fan, & more reasons are being added every day!  Click on the link to the right to order.

Be Defiant!!!

Christy

Many of you will remember one of my recent ‘rants’, where I was so appalled at the treatment my friend’s daughter received at a supposedly ‘top’ day care center here in Lexington, SC. I have followed up with my friend, and asked him to provide the details of the consequences in his own words. His daughter became very sick from the processed food they fed her–and that is just the beginning.  I recently interviewed him on the experience.   Read the following interview for details:

First, tell us what happened.

Jhazmyne’s experience with daycare was not a good one. Less than two weeks after enrolling her at Gateway Academy in Lexington, not only did I have to remove her from their care, I filed a complaint with the Department of Social Services (DSS). The investigator found them guilty of multiple violations and issued them citations for their actions. This information is made publicly available on the DSS website.
To recap what happened, on Jhazmyne’s first day at Gateway, her “teachers” completely disregarded her dietary restrictions, negligently ignored her documented and listed food allergies, chose not to use the food which I provided, and fed her a variety of toxic, chemically preserved, denatured processed food. The director of the daycare was given specific written instructions to not feed her any food unless provided by the parents. Jhazmyne became very sick because of this, which I will describe below.
This situation was bad enough and I wanted to pull her out of that center as soon as possible. I began looking for alternatives but one week later and before I was able to line anything else up, there was another incident. The regional director of Gateway, Debbie Williams, allowed the extermination company “Orkin” to come into the center while children were present and spray poison in the classrooms. This exposure to these chemicals made Jhazmyne violently ill (uncontrollable vomiting and shaking), within hours and it lasted for 3 days. I immediately removed her from enrollment and contacted DSS.

Was your daughter sick after eating the processed food?
Jhazmyne was very sick after being forced to eat a nitrate and sodium filled, processed turkey sandwich on white bread, along with canned corn syrup sweetened fruit. For the first time in her life (she was 1 year at the time) she was sick. She had stomach and digestion issues (diarrhea and bloating), congestion and breathing problems, followed by a 103 fever, which lasted two days. Her entire recovery time from this food was over a week.
What were her symptoms?
See above
Has she ever been sick before?
At no point before this time had Jhazmyne ever been sick. I feel that it is important to mention that she had never experienced a single illness or problem that would normally be associated with babies. She never spits up, she never had colic, never diarrhea, no runny noses, not even diaper rash.
How do you know it was the food and not just a coincidence of her ‘picking up a bug’ at day care?
First of all, I don’t believe in the “contagion theory”. What I have seen to be true is that all sickness comes from within and is a form of detoxification from what we are exposed to in our diet and environment (not referring to germs). Children are born with perfect immune systems and they only begin to degrade because of what they get exposed to (vaccines, medicines, formulas, chemicals). That being said, Jhazmyne has never been an isolated child. She has been around many different people and animals since the day she was born. She had been around groups of children before the daycare center and has been in contact with people both healthy and sick. In over 365 days of being on this Earth, the only day she ever got sick was on the day someone fed her processed food. Being a long-term primarily raw foodist myself who has occasionally fallen off the wagon, I recognize what she was going through as a 100% reaction to cooked food.

How did you feel about them ignoring your food that you provided and feeding her what they wanted?
I am a very serious person when it comes to diet. I firmly believe that how we eat is the key to how we live and that improper diet is the sole cause for just about every health problem that the human race faces. Getting in between me and my health or the health of my family, would not be a desirable place for anyone to be. This might be hard for some to understand, but I can see no difference between what the daycare center did by ignoring my daughter’s dietary restrictions or putting a loaded gun to her head. Both of these actions to me are an indistinguishable act of war and hostility towards her well-being. There will be no forgiveness in my heart for anyone who crosses these lines with me.

What is her normal nutrition program?
Jhazmyne, like all living creatures, was born into this world a raw foodist, and for the most part remains to be. She never is given anything artificially made, processed, preserved, or refined. Her diet consists of foods that would be considered biologically appropriate for a human to eat such as avocados, coconuts, fresh fruits, nuts, meat, fish, and eggs; as well as foods that have proven to be extremely beneficial in their raw form such as unpasteurized raw dairy, (milk, cheese, butter, cream and cultured dairy, kefir, yogurt, and buttermilk). Because of her lifestyle and diet, Jhazmyne has been able to do things that most other children are not able to do at the same age. Within a day or so of being born she began to support her head by herself and look around the room. At 8 weeks she began to stand with a little support. By 10 months she was walking non-stop, climbing onto couches and off of beds. At 11 months she was running all over and getting into everything. She has always been physically able to do things that children 3-6 months older than her are just able to do. This is without a doubt because of her diet and upbringing.

Thank you so much.  Your story will help warn many caring parents of the dangers of processed food & chemicals!

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Wow! As you can see, this was serious, and even the DSS agreed.  The amazing precocious development of this child, and her lack of ‘typical’ childhood illnesses, just lends more credence to the fact that sickness is not a normal part of childhood.  It is literally given to the children to eat in the junk food that the vast majority of parents allow–or even encourage–and their bodies react to it.  And isn’t it amazing how toxic all those bug chemicals really are?  If they kill bugs, which are hard to kill, then………what do they do to our bodies?

So many of the things we think are ‘bugs’ or ‘viruses’ are really our bodies rejecting toxins and the natural detox reactions to them.  The body detoxes by either SECRETING or EXCRETING.   ‘Infections’ are most often a simple mucus reaction as the body secretes tons of mucus to help capture & flush out toxins.  Stomach ‘viruses’ are most often food-related, as the body purges from one end or the other, or both if it’s really nasty!

Be Defiant!  Defy those nasty processed foods full of toxins & chemicals.  Protect your health, & the health of your family!  Stand up for your health, as my friend did.  He said that they thought he was crazy, because most people think a turkey sandwich is ‘healthy’, but he was willing to face their ridicule & resistance because he deeply believes in his values, & the power of whole, raw foods.

Misbehave!  Raise a ruckus!  Fight for your health!!!  I am so glad my friend did, & he won!  Now it’s documented for the world to see.  Good job, my Defiant Friend!

Be Defiant!

Christy

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Here is the link:   Celery as Raw Viagara?

The title surely is an attention-grabber, but what really piqued my interest was the mention of the steroids androsterone and adrostenol. And it is high in arginine, which is the amino acid that creates great ‘pumps’ in the gym, and is in many Nitric Oxide supplements.   It makes me wonder just how powerful celery is as a body-building food? I knew its natural sodium was perfect for post-workout recovery, but maybe there’s even more!

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Defiance note:  I love my celery-kiwi-banana smoothies!   See the video HERE for an awesome post-workout celery smoothie.   Hmmmm….maybe there is another reason……

Be Defiant!

Christy

“Aging Disgracefully—and Proud of It!”

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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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This goes right along with the information on my page,  So Where Do You Get Your Protein?

Visit the Defiant Recipes page for great ideas on incorporating greens into your nutrition program!

Be Defiant!

Christy

Aging Disgracefully–And Proud of It!

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Sun Warrior really is a godsend, and an incredible product. I highly recommend it. I use it several times a day! Even if it weren’t raw vegan, it is still far superior to whey or other proteins out there on the market.
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And the incredible Raw Beauty, Lauren Michelle Kinsey, also known as Sweet Raw La-La on her VERY popular blog, Awakening Raw Beauty, was kind enough to include me in her “Raw Built Body Project”. Her site is wonderful and extremely informative. Here is the link to my post:

http://laurenkinseynaturalbeauty.wordpress.com/2009/11/17/an-update-from-christy-duffell-seguin/

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Today was a three-workout day, but comparatively very easy. Rob and Shannon said they want me to recover and rest this week, as I have done all I can do to prepare my physique, and they want me rested and on my A-game come this Saturday. I did really bust it on back and arms, though. I was jelly by the time I was done. The cardio was a piece of cake!

We leave for Florida on Thursday morning. I will keep you as updated as possible!

And THANK YOU, THANK YOU, THANK YOU!!! To all of you who have shown interest in Team Defiance and have sent me some incredible comments. My heart is filled to bursting with gratitude for each and every one of you, and just knowing that I somehow make a positive difference in the life of others is the best gift I can get. I am humbled and honored to be a part of your life. And I promise to keep working hard and hopefully inspire others to be the best they can be.

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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My calf is much better. Today, I can even walk normally in flat or athletic shoes. I was OK in heels yesterday, because my calf is not in the full stretched position, but today I can push off normally on my right leg, so I am not limping around now. Thank goodness–I was having to explain my cripple-walk to everyone the last couple of days. In my workout tonight, Shannon had put in 10 sets of calf raises. It was so hard for me NOT to try to do them! If it is on my sheet, I do it, and it was hard to leave off a scheduled exercise. But I had to defy my obsessive-compulsive tendencies and realize that doing calves too soon could cause a serious long-term injury, and that would just be stupid on my part.

I want to thank everyone who has sent well wishes and wonderful positive healing energy my way. It is really helping! I certainly didn’t think on Wednesday I would be walking normally this quickly. I love and appreciate you all!!!

I received great feedback from both Shannon and Rob on my progress pics yesterday. I now have to send pics every 4 days, since Nationals is so close. They said I was now a “National Girl” and so I have a different schedule and set of standards. I loved that–a “National Girl”! Wow–I thought it would be at least next year before I reached this level. It just goes to show that anything is possible if you set a goal, focus on that goal, take massive action that leads you toward accomplishing that goal, and of course holding the positive image in your mind of having already achieved the goal so that you attract success!

I don’t know if I mentioned this. During cardio sessions, I was closing my eyes and visualizing myself on stage, posing beautifully and winning my class. (Of course I only close my eyes on the bike or elliptical. That would be dangerous on the treadmill or stepmill!) But I was visualizing winning the original November show I was training for. My dream came true much faster than expected. I truly believe that the visualization brought the reality to fruition much faster than I expected. I am doing the same thing now–except I am visualizing performing a beautiful posing routine at the NPC Nationals! And yes, I am visualizing winning, too. Hey–can’t hurt! But if I crack the Top Five, I would be ecstatic!

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Silly me! I totally forgot to post my videos from the show here on my blog! Duh! I put them on Facebook. So here they are, as I want to share them with each of you.

Overall Posedown for Masters Figure–Fort Lauderdale Cup 2009

Top Five Masters Figure Class

My Bombshell ‘Sista’ Angela was videoing these for me from the audience. Sorry the quality isn’t the best. But I am so glad she was able to capture the moment for me, especially so Michael could see them, and also so I can share with all of you!

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I just have to tell you the funny story that happened after the show. I meant to share this earlier. You know that the diet for the shows is very restrictive anyway, plus the extra workouts were very taxing. I was tired from traveling, getting ready to compete, not enough sleep, etc. to begin with, and then at the night show, there just wasn’t time to eat. Rob had me stay exactly on my normal food plan, and even added some sweet potatoes, but at the evening show a couple things happened. First, a friend of mine was feeling really low and sick, and she said she thought she needed some protein. So I gave her the fish I had with me. Then, like I mentioned before, we were really busy getting lined up for stage, and I just didn’t have time to eat with all that was going on, the extra posedowns, etc.

After the show, Shannon had lined up a killer after-party at the hotel. There was to be food, a DJ, etc. She wanted us to put on our cutest dresses, look hot, and come mingle with the judges and photographers. I was so nasty from all the tanning stuff and posing glaze that I just HAD to shower off before putting on my nice dress. So I ran up to the room, got ready, and headed down to the party.

By this time, it was about 1:15 AM. I searched until I found Rob and asked him what I could eat. He said I could eat ‘anything I wanted tonight AND tomorrow all day’. Whoa! Whoo-hoo!!! So one of the other girls–Miranda–went with me to find the waitress. Pizza was about to be consumed! Or so we thought. When we found the hostess, she said “I’m sorry–the kitchen closed at 1AM. We can’t take any more orders.” We stood there in shock, and finally I said “This is a cruel joke, right? You have starving fitness competitors here!” No joke. No kitchen, no food. And I was DYING.

So we looked at each other, and Miranda said she had an SUV. We went to the front desk and asked where the nearest IHOP was. Sure enough, just a couple streets over! So, after a little party mingling, Miranda, her husband and I all piled in the SUV and descended upon IHOP at 2AM! We stood out j-u-u-u-ust a bit from the crowd of drunk college kids, who were all agape at the fitness girls in hot dresses. They were making all kinds of comments. We didn’t care–we just wanted pancakes, NOW! Our waitress said we were wearing her out! We all ordered different kinds of pancakes, cut them up and shared them with each other. And of course, we piled them up with butter, syrup, fruits, whipped cream, etc. Boy, were those things good! Definitely my favorite were the whole-grain pancakes with walnuts and pecan syrup. Yummy! So we got back to the hotel about 3:30AM on a serious sugar buzz. We were all laughing that we couldn’t believe we were at IHOP at 3 in the morning, not drunk, and definitely not in college anymore! Haha!

That turned out to be a really awesome evening, though. I got to talk at length with Miranda, one of my fellow Bombshells that I hadn’t met before, and her awesome husband. I really enjoyed getting to know them.

Oh, and the next day, I went to PF Changs and chowed down on some awesome Chinese food, although I stuck to healthy items not far from my planned meals. I was eating by myself at the bar, and the bartender was really into fitness and had the latest Shape magazine. She was so impressed that I knew the girls in the magazine, that she gave me two of their cute little desserts in the shot glasses for free! (Delicious carrot cake–my Kryptonite! I love a good carrot cake more than life itself!) And at the airport, I went in on a big cheat and got me a Cinnabon! I used to eat those things all the time years ago. I hadn’t had one in literally 10 years. So I got a big Pecan-Bon and savored every bite. And then, I went right back to my mostly raw, Bombshell diet plan. I just didn’t want to destroy what I had worked so hard for. Interesting, though–the next morning when I did cardio, my legs got so pumped from having all the carbs that I thought my quads were going to bust through my skin! That was a neat feeling.

By the way, I make a really awesome raw vegan carrot cake. It’s actually pretty easy to make raw, and I make the icing out of creamed cashews instead of cream cheese. It really is delicious! I need to make one for my cheat meal sometime.

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Time to hit the hot tub with some Epsom salts to help the calf, and other things. Tonight’s ‘ Bombshell Booty’ workout was really intense, and my booty is definitely going to be sore! Since I couldn’t do calves, I added in a couple extra booty exercises and I am already feeling it. I think my booty needs the Epsom salts too! Haha!

OK, my booty is off to the jacuzzi!

Until next time……….Be Defiant!

Christy

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