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

Sun Warrior Protein
and Muscle Gain

A remarkable quality about Sun Warrior Protein is that it contains Gamma Oryzanol. Sun Warrior Protein is made from bio-fermented raw sprouted whole grain brown rice (with the bran and germ). The Japanese have been using and studying this natural compound for years. Gamma Oryzanol is found in different parts of rice, in particular the rice germ and rice bran. What the Japanese have found is that Gamma Oryzanol increases muscle mass, is a potent anti-oxidant and is very effective in healing ulcers, lowering cholesterol, and other conditions. Gamma Oryzanol is used by some athletes based on early reports that suggested it enhances muscle growth and sports performance. According to numerous studies, Gamma Oryzanol produces these benefits by increasing levels of testosterone, growth hormone, and other anabolic (muscle-building) hormones.

On a basic level, protein is needed to provide the essential amino acids necessary for GH synthesis. Protein is utilized by the growth hormones to build muscles. Protein is made up of amino acids. Amino acids are the building blocks of your muscles and muscle tissue. Without them, it would be impossible to build, repair or even maintain muscle tissue.

Sun Warrior Protein contains all 9 essential and non-essential amino acids in a perfectly balanced Amino Acid Profile. In fact, our comparison by an independent lab test confirms that Sun Warrior Protein is equal or higher in some cases than the amino acid profile of egg, whey, and beef (please refer to the website for amino acid profile comparison charts).

Sun Warrior Protein is living and more potent and absorbable than non-living animal proteins. Most athletes take high amounts of animal based protein that is not usable for the body and is actually acidic creating intestinal toxemia and other disturbances. Because Sun Warrior is predigested with bio-fermentation and natural enzymes, it has a 98% to 99% digestion efficiency. It’s completely hypoallergenic.

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Check out my feature on Sun Warrior’s new site at http://www.sunwarrior.com/experts/athletes.

Be Defiant!!!

Christy

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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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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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This weekend was just wonderful. It was a great experience all the way around. We were never rushed or panicked. Everything was very well planned and organized, down to the last detail. That’s a great testament to Shannon and Rob. Backstage, all I had to do was get a glaze put on by the tanning people, and wait my turn. No problem!

I know deep in my heart that there was nothing else I could have done to get any more ready than I was, given the time I had to prepare. Am I as ready as I NEED to be? No WAY! But considering I just started this journey in August, with the plan of training for a small regional show, and then ended up at the biggest, most prestigious NPC Nationals show–and PLACED!!!–I am absolutely thrilled with my progress.

If you haven’t seen it online, I placed 12th in my class. That may not sound very impressive, but it was a big accomplishment. First of all, none of the judges had ever seen me before, didn’t know me from Adam’s housecat, and had not seen me progress over a series of shows. That’s a big deal. Human nature dictates that when you see a girl over and over, and she improves every show, and there a million good physiques on the stage in front of you, you tend to gravitate toward those you know have been on the circuit and working hard for a long time. Rob told me before the show, that even though I looked great, to expect to not even be called out, and certainly not to place in the top 15. He said it was just a matter of unfamiliarity, and that next year, when I am on the circuit, I would be a recognizable face and stand a much greater chance.

I was perfectly OK with that, so I went on stage with no pressure, just wanting to pose my best. And I ended up in the third callout, and I DID get noticed! Considering half of the girls in the top 10 have been in all kinds of magazines, websites, etc, and I held my own against the best bodies in the business–I felt great! Rob and Shannon were thrilled with the results. I didn’t even hit my back pose well , and I still made top 15! I am going to GET that back pose, if it KILLS ME!

One reason I screwed up one of my back poses was a bit of a mishap on stage. When we are doing our quarter turn comparisons, when we move from our side pose to our back pose, we are taught to step out a bit with the left foot to make the turn to the back. Well, when I stepped out, the girl beside me stepped RIGHT, and put her clear high heel right into my left foot! It hurt, and bled, and we both tripped a little. So I was way late on even getting turned around to pose! Oops! But you never know when something like that is going to happen, so you deal with it, and we both laughed about it back stage afterwards.

I definitely need to add size to my shoulders, back and legs. But then again, that is what I have known all along. I have come so far, and feel very confident that given the next 6 months to work on them, I will present a totally revamped package next season. I will be focused on adding size for the next few weeks, not dieting down for a competition, so it will be much easier to gain the muscle I need. Plus, I have all the faith in the world that Rob and Shannon will put together the perfect plan for me to make the gains I need to make. I just can’t wait to see it, and get rocking!

Shannon told me not to work out for an entire WEEK. Arrrggghhh!! That is SO hard for me! I actually feel really rested and recovered, since my final prep week was very laid back, and I am raring to go.

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The Westin Diplomat Resort was the host hotel and venue, all in one, for the Nationals. Wow! What a gorgeous place! Our room was the corner with a balcony overlooking nothing but miles of the beautiful turquoise waters of the ocean. Our room was very well-appointed and comfortable. The convention center was attached, and a simple elevator ride and short walk from our room. So convenient. The hall was HUGE–both the contest and the Expo were all in the one big room. They had big screens up and we could even see the contest while we were backstage on the screens.

The Expo was awesome, and star-studded. I saw one of my heroes, Jennifer Nicole Lee, who is just as gorgeous in person as in her pictures, and taller than I expected. Miss Figure Olympia, Nicole Wilkins-Lee was there, as was the current Mr. Olympia Jay Cutler and last year’s Mr Olympia Dexter Jackson. We met Dexter’s fiancee, Gail, in the fitness center, and she was one of the sweetest, most outgoing people I met during the whole time we were there. What a great lady! We scored some great deals at the Expo, and I even made some great contacts with VPX Sports, and hope to be hired to represent them soon for modeling in some shows and booths at various places.

I met the awesome owner and creator of my FAVORITE supplement Sun Warrior Raw Vegan Protein, Nick Stern! He is a fireball in person, as I knew he would be. This new product is so amazing, and really needs to be more well-known in the marketplace. We discussed some possible strategies, so look for some cool new videos and things coming out soon featuring me and the awesome Sun Warrior products. They have some really cool things on the horizon too, so stay tuned for more muscle-building foods to come! You can order Sun Warrior by clicking the link to the right of the page. It’s an absolute MUST in my nutrition program, and I highly recommend it!

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I want to also thank my incredible husband and Soul Mate, Michael, for all his support, encouragement, and unwavering love throughout my journey. He is my rock, and I appreciate him so much. He was by my side the whole weekend, helping me any way he could, the entire time we were there. Many of my Bombshell ’sistas’ commented on how great he was, and I am so proud to be the one on his arm. He is a true treasure, and the answer to my prayers. If I lost everything else, and still had Michael, I would still be the luckiest, most blessed woman in the world. I love you, My Baby!!!

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So now begins my new journey, through “Improvement Season”, to next year’s competition circuit. I hope each of you will join me on this great adventure of self development, and self-discovery. Your friendship, support and encouragement means the world to me! You can support me even further by joining Team Defiance, and I will support YOU in turn with great workouts and superior nutrition plans! See the Team Defiance tab at the top of the website page.

Have an incredibly blessed Thanksgiving, full of love and laughter, and be grateful for all your blessings. Your health is your greatest gift! If it’s not where you want it to be, Be Defiant! Defy all the forces keeping you down, and let’s get going on YOUR new adventure to vibrant health!

Be Defiant!

Christy

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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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And that brings me to the big news! I AM SO EXCITED!!! MY DREAM FINALLY CAME TRUE AND I WON AN NPC FIGURE COMPETITION!!! I was so fortunate to win the Overall Title of the Masters Division at the Fort Lauderdale Cup last weekend. In Masters, I am competing against women my age–35 and over. But in the BIG SURPRISE of the evening, I also won my class, Class B, in the OPEN Division–where I have to compete against EVERYONE!!! That blew me away. I won everything I entered, except the Overall posedown for the Open Title. My teammate, and great friend, Andrea Lyons won that–and deservedly so. She is awesome, and has been top 10 nationally for at least the past couple of years.

Explanation: In Figure, you compete according to height (and also age in the Masters). I am exactly 5′4″, so I am in either Class B or C at each show, depending on how they have the classes broken down. This one had 4 classes, so I was B. In the National Shows, they have 6 classes, so I am C.

Check out info and pics at www.BombshellFitness.com. You will have to scroll down INSIDE the window at the center of the screen. Look for results from the Fort Lauderdale Cup.
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This was a whirlwind and totally unexpected, because I went down to the show ONLY to be in the team picture and to watch and learn, since I was getting ready for the November 14th show. Michael didn’t even go with me, because I had no plans to compete yet. I didn’t think I was even CLOSE to ready!

When I arrived and saw Shannon, my coach, she gave me some of the highest praise I have ever received in my life. She is a tough cookie! Not easily impressed. But the second I saw her, she grabbed me and said that she was so impressed with my work ethic and the amazing improvements I have made in such a short period of time. She took me up to Rob, her husband and my diet guru, to be evaluated. They both said they wanted me to get on stage and compete. I was shocked, and said ‘No way, I am not ready yet!’ They said ‘Yes, you are, and at the very least it would be great practice and a learning experience. Get on stage and let’s see what happens.’

One thing I have learned is to trust Shannon and Rob’s judgment implicitly. So I agreed. I did have my suit and heels with me, because I was scheduled to attend a posing seminar, so all I really needed was a tan. So they sent me to the spray tan people–which is a Godsend! WAY better and tons easier than painting myself with Pro Tan! They sprayed me down, greased me up, and put me out on stage. I practiced like a mad woman at the posing seminar Friday night, because I totally was not any good at posing my back lat spread. Several pro competitors worked very diligently with me to help me, and they were such a blessing. I finally ‘got it’! And lo and behold, I won both my classes, and the Masters Overall! And I even heard comments about my back looking really good–whoo hoo!

Poor Michael was so upset that he wasn’t there to see me win my first show. But even when I called Friday night to tell him that I was going to compete, I had no inkling of winning, so we didn’t think much of it. I really was only looking at it as practice, so I wasn’t stressed at all. Maybe that was for the best! I was totally relaxed, joking around and having fun with the ladies backstage, and just really enjoyed all of it. But when I called him to tell him I won, he was so happy but so upset he wasn’t there to see it. I feel horrible, but who knew?

I even had to ship all my trophies home by Fedex! I couldn’t carry them, as I flew by myself. They just arrived here on Wednesday.

If it were not for my dear ‘Bombshell’ Sista Angela Firkins, I wouldn’t have even been there. With all our travel and facing a long lean winter of probably very low real estate sales, I didn’t think I could justify spending the money to go. She said she was going, and that if I could just get down there, I could stay with her and save money. So I wouldn’t have even been able to be there for the team photo or anything if it weren’t for Angela, much less compete. So I wanted to give her a big shout-out, and a heartfelt ‘thank you’ with my utmost, humble appreciation. I love you, Ang!!!!

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There was also a Pro Figure and Fitness competition at this show. That was awesome. I was able to meet some of the amazing women that I admire from the magazines all the time. For example, Erin Stern. Her recent 6-page spread in FLEX magazine was awe-inspiring and so motivational. I told her I had her picture in my office for motivation! She was SO nice and gracious. Truly beautiful inside and out. Two of my teammates, Gennifer Strobo and Cheryl Brown, placed in the top five of the Pro Figure–and it was both their debuts! Yay for them! I was so thrilled for them–in their first Pro Show, too. Wow!

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So now even more big news—by winning the two titles, I qualified to compete at the National Shows!!! Shannon has entered me in the upcoming NPC National Figure Championships, held in Hollywood Florida on Nov 21st. So it’s a big ‘wham-bam, thank you ma’am!’ and I am now in training, not for a regional show in November, but a full-on National showdown. Whoa! I can’t wait to see what that entails–I will probably have to work out 6 times a day! It’s all so sudden, but I am going to give it all I have.

I cannot take any of the credit for my success. Shannon and Rob tell me what to do, and I do it. And I trust that the results will come. I will say, however, that when I stepped on stage Saturday night, I knew deep down in my heart that I had done absolutely everything to the best of my ability. I never slacked or skipped workouts or cheated on my meals. I do have to substitute in some exercises for ones I can’t do due to injury, but I always make sure my substitutes are just as hard if not harder. For example, my knees won’t tolerate hack squats, so I substitute Smith machine squats. But I go heavier with the Smith. And you know that I do a good bit of rearranging on my diet to keep it as raw as possible. I am certainly not vegan anymore, but I do eat probably 40% vegan proteins and keep it as raw as possible with sushi and sashimi otherwise.

So I didn’t have any nagging feeling of “I wish I had tried harder” or knowing deep down that I didn’t give 110%. I KNOW I did, and that is the one thing I can take credit for. And it was such a good, calming feeling to know that I brought the absolute best I could be at that point in time. The outcome is subjective and out of my control. But being the best I can be is ultimately in my control and that’s what I did. It is certainly not the best I WILL be, because I am getting better and better! So my goal for Nationals is to add size on my shoulders, lats and thighs and come in even better and leaner than I did for the regional. Will it be enough? Who knows? But I will know that I did all I could, and that’s all I can do! Getting in better shape takes time and patience. And especially persistence and consistency. It won’t happen overnight, but it will happen.

Blessings to you all!!!!

Be Defiant!

Christy

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So I guess I will do what I like to do on a fall Saturday anyway—glue my rear end to the couch in front of the TV and watch a lot of college football! But I thought I would take advantage of actually having a few minutes of spare time and give you an update.

For some reason, my computer and Shannon’s computer were just not talking to each other, and I had not received my new weight workout schedule. I emailed Shannon several times and she tried to send it several times, but it just wasn’t coming through. So I had been making up my own weight routines based on the workouts from camp and from my first 4 weeks of Bombshell training. I think I did a good job—I kicked my own butt everyday! I would make up the routine beforehand and then make myself stick to it just as if Shannon sent it. Things don’t sound as difficult on paper as they are when you are trying to do them in a circuit routine—whew!

Knowing we were going on this trip, and that I would have no hope of being able to work out while we were here, I only rested one day last weekend, and started my five days of workouts on Sunday. I got in my two cardio workouts every day, in addition to the weights. That was tough, no doubt. Boy was I glad they upped my food intake!  I received my new weight workouts on Wednesday, and all the body part splits were completely changed around, so Shannon said to finish what I was doing and start the new ones on Monday.

The new workouts change the splits completely. Instead of focusing on each bodypart individually, like legs, back, chest, etc., now legs are split up with everything else blended in. So it’s like: hamstrings, calves, shoulders one day and quads, back, biceps the next day. Basically, I will be working legs almost every day and there is a lot less focus on upper body. I assume that’s because I am on the final countdown to contest, and of course legs are by far the hardest body part for women to bring in hard and cut. I am excited to see what the results will be, because I have never been able to get my legs in the condition that I want then to be, no matter what I did. Wow, I am so grateful to have Shannon and Rob’s experience and expertise guiding me now. I realize more and more every day how much I needed a coach and some help on this competition thing!

I totally forgot to take my measurements on Wednesday like I normally do. This week was so crazy, trying to fit in 6 days of work into 4, on top of the 3 workouts a day! So things slipped my mind all week. I did finally remember to at least measure my waist before we left on Friday morning. I had my big, awesome cheat meal on Thursday night, because I didn’t want to haul all the pancake stuff on the trip, and I felt the best time to eat a cheat meal was when I was the most depleted after the five days of intense workouts. So when I got up Friday morning, I was thinking I would be at least a little bloated or retaining water. So I was very surprised when I easily measured a solid 24 inches on my waist—down a half inch! I was thrilled with that! My waist hasn’t been this small since I was in college, and back then I was just tiny-skinny, not muscular like I am now. In college, I got down to only 103 pounds, which for me probably looked anorexic.

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I have to give a shout-out and some love to gorgeous Lake Jocassee. This pristine lake lies on the border of South and North Carolina, nestled in the mountains. It’s so pretty–the mountains literally drop directly into the waters of the lake, with big mountain boulders lining the shoreline, and there are only two small areas on the lake where there are even houses at all. Otherwise it is just Mother Nature’s unspoiled beauty at its best.

A really cool feature of Lake Jocassee is all the waterfalls. There are several scattered around the lake, of varying shapes and sizes. Whitewater Falls is a huge wide rushing waterfall that steps down massive boulders gradually as it boils noisily into the lake. Then there is a very tall falls where the water drops from a high cliff, and near that one, another rocky falls easy to climb up to see the beauty of the water as it rushes through the woods. But the most fun falls is one that drops down a sheer rock face into deep water, and you can literally run your boat right up under the falls! Our dear friends Jack and Deb are with us on the trip and we had a blast at the falls. Check out the following video for our waterfall experience!

It is pouring rain right now. I am so glad that I got all my workouts in before we came up here. I was thinking, well, I could go for a run and do my intervals out on the mountain roads which would be challenging with the steep hills. But I decided it was best to actually get some rest and rejuvenation, and I am glad. There’s no way we can do anything outside right now. Sadly, there will be no boating today. That’s a shame, with all the work and preparation it takes to make one of these boat trips. And we have a great group here of at least 30 people. But we will make the best of it. There will definitely be football involved, as well as some investment strategy groups working on their Texas Hold ‘Em portfolios. (I may have to do some investing myself—I love Texas Hold ‘Em!) And later, we are all planning to pack into our friends’ cabin, fire up 3 grills, and cook out. There will be lots of adult beverages involved too, I am sure! I am just eating my little meals out of my baggies, and not even a sip of adult beverages for me! Fortunately, I could care less about drinking—not even a slight issue for me. But that birthday cake they had last night for one of our friends……….I just had to stay far, far away!

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Back home today–watching a little more football. I am so happy–the Detroit Lions just won their first game in two years, behind rookie quarterback Matthew Stafford from my beloved University of Georgia. So glad to see Matt having such quick success in the NFL. He was great here–and I wish him all the best.

We had a great time last night at a cookout with all our Power Squadron friends. Michael took some beautiful tuna steaks and just barely seared them on the griddle so they were just seasoned outside and completely sushi-grade inside. Wow! Delicious! I didn’t feel deprived at all among everyone else’s steaks. I had my sides that are ‘prescribed’ on the diet, and enjoyed the evening very much. The rest of the group made s’mores. Yum–they smelled so good. I haven’t had s’mores in years and years. Still didn’t, but it was nice just to enjoy the aroma.

For those of you who aren’t familiar, I have been almost completely raw vegan for two years, but with the Bombshell training and diet protocol, I made the difficult decision to re-incorporate some meat into my diet. I still try to do as much raw as possible, and I had still been eating a little sushi anyway, even over the past two years. Now I eat a lot of sushi. Raw is always better, if possible. And I have discovered that some people even promote a ‘primal diet’, which consists of a lot of raw meat, especially beef and chicken. Interesting, but I haven’t gotten that brave yet. I do have a friend that is completely raw, and I was very surprised to see him eating raw chicken one day. He swears it’s great and helped him tremendously as he was struggling with raw foods without meat. He said it didn’t matter what he ate or how much fat or calories were in it, on only plant foods he was a walking skeleton, and now is a very healthy weight. But I do enjoy my sashimi. I also enjoy blending my raw oat groats with raw egg whites—mmmmmmm, tastes like cake batter. It’s even better with one yolk in it, but I can’t do any yolks right now.

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I am going to jump back on my cardio tonight. We are leaving Wednesday to go to Texas to visit Michael’s stepmother, who is bravely battling cancer. He hasn’t seen his family in a long time, so we are excited. I am also excited to get to work out with my really cool niece Angelique, who is in the Army, and is also a personal trainer. And I will get to see my dearest Bombshell ‘Sista’ Angela, who lives near San Antonio. Hopefully, I will get to tell you all about it. But with the travel schedule, I want to make sure to get ALL of my workouts in, so I am going to get a head start. Plus I can only sit still for so long–it’s time for some active football watching. Oh, and tonight is the new season premiere of ‘Dexter’–my FAVORITE show. Yes, macabre I know, but man is it good!

It was a little tough to be Defiant of all the food this weekend, but I am proud to report I made it through almost perfectly, with only the slightest taste of a homemade dessert just to avoid hurting a dear friend’s feelings. It was good–I could have eaten the whole thing, but one must defy those things to keep one’s eye on the goal!

Be Defiant!

Christy

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